You are on page 1of 1558

www.FitnessExpertNetwork.

com

-i-

All content provided for information purposes only. This is not intended to treat or manage disease. Be sure to check with your doctor before engaging in any dietary or fitness changes and/or routines.

www.FitnessExpertNetwork.com

- ii

Table of Contents
Fitness Secrets
1. Adam Kessler A. How To Get Your Booty In Shape Before Summer1 B. Pumping a Little Iron Might Just Prevent Osteoporosis..4

2. Alton Skinner A. A Quick and Easy Dynamic Warm-up For Junior Tennis Players......6 B. A Quick and Easy Flexibility Program For Junior Tennis Players.8 C. Building A Better Junior Tennis Player.13 D. Quick and Easy Drills For Improving Junior Tennis Players Speed Agility and Quickness17

3. Andrew Voris A. Are Trainers Focusing on Functional Training too Much and Not Enough on Fat Loss?...........................................................................20 B. Developing a winning training program!...................................................22

4. Andy Salazar A. Get Fit with Resistance Training...24 B. Multi-Set Training for Ultimate Fat Burning and Lean Muscle Mass......26 C. Reach Your Fitness Goals.29

5. Arnel Ricafran A. Six Pack Abs Expert Reveal The Top 10 Worst Abdominal Exercises.30

6. Arthur J. Zanelli A. Delayed Onset Muscle Soreness (DOMS).34 B. Fitness Tips for Travel...36 C. Functional Training39 D. How to Jump Higher..41 E. Practical Application and Training for Speed43
www.FitnessExpertNetwork.com - iii

7. Bob Keil A. Looking Good in Your Jeans through Fitness Training.45

8. Bob Mittleman A. Practice Makes Perfect----Or Does It?.....................................................47 B. Stress and Exercise49 C. Want To Improve Your Exercise Routine and Accelerate Your Ability To Reach Your Goals? Train with a Heart Rate Monitor..51

9. Bonnie Murphy A. Get on the Ball!..........................................................................................53 B. The Miracle of Weight Training55

10. Boyd Myers A. Personal Training - Sometimes, the Un-Profession...57 B. What is Your Weakest Fitness Link?.........................................................60 C. Which is Most Important Lifting? Diet? Supplements?.........................62

11. Brad Scott A. How To Define Your Primary Fitness Goal..66 B. Lower the Weight and Increase Your Strength......68

12. Brian T. Rurak A. Exercise: The New Years Resolution. How You Can Stick to Your Goals and Lose Weight.....................................................................71

13. Bruce Kelly A. High Intensity Training: Why You Should Do It..........75 B. Power: Why Everyone Needs It78

14. Camelia Herndon


www.FitnessExpertNetwork.com - iv

A. B. C. D.

Exercise and Your Family.80 Exercising and the Older Adult.82 Family Fitness for the Entire Clan.84 Senior Fitness, Aging Gracefully...86

15. Carlos Torres A. 5 Biggest Fitness Myths.88 B. 8 Biggest Workout Mistakes..90 C. 10 Minute Workout92 D. The Gun Show.......94

16. Chad Cannon A. 5 Reasons To Join a Boot Camp Fitness Class......96 B. Fit, Firm, Fun.............................................................................................97 C. Fitness Inspiration......................................................................................98 D. Fitness Made Simple..................................................................................99 E. Losing weight? If not, Read below! Functional Training is The Way To Go!.............................................................................................101 F. Thirty Minute Fitness...............................................................................103

17. Chris Hill A. Are You Too Busy For Exercise?............................................................105

18. Chris McCombs A. Morning Fat Burn from an Orange County Renegade Personal Trainer......................................................................................................107

19. Clint Howard A. 5 Tips for Fitness Success........................................................................109 B. Tips for Safe Exercise in Pregnancy........................................................111 C. How to Instantly Shave 5 to 10 Strokes Off Your Golf Game!...............114

20. Crystal Reiber A. At Home With Your Workout.................................................................117 B. Family Fitness..........................................................................................119


www.FitnessExpertNetwork.com -v

C. Senior Fitness...........................................................................................120 D. Working it at Work..................................................................................121

21. Curb Ivanic A. How to Avoid Running Injuries...............................................................123 B. Is Your Workout a Waste of Time?.........................................................126

22. Dale Andrew A. Realtor Fitness: 17 Jealously Guarded Secrets for Smaller Waists and Bigger Profits for the Physically and Financially Fit Realtor...........128 B. The Office Workout: Bodyweight Exercises You Can Do At The Office...........................................................................................130 C. Whats Your Fitness Goal? Why Are You Going to The Gym?.............133 D. Why Women Shouldnt Lift Weights......................................................135

23. Daniel Remon A. 5 Ways to Vary Your Cardio...................................................................138 B. Exercise for Busy Professionals...............................................................140 C. Golf Fitness & Conditioning....................................................................142 D. The Top 25 of Exercise............................................................................144 E. Workouts that Travel...............................................................................146

24. Dave Gleason A. Consistency in Exercise...........................................................................148 B. Get Lost to Get In Shape..........................................................................150

25. David Bluman A. Cross Training for the Summer................................................................152

26. David Herber A. How Can I Benefit From Weight Training?............................................154 B. Setting Realistic Body Transformation Goals In Preparation For Your Wedding...................................................................................156 C. Women Who Train With Weights Win Weight-Loss War......................158
www.FitnessExpertNetwork.com - vi

27. David Virgo A. Announcing Four Important Reasons For A Fitness-Weight-LossProgram In Your Bid For Superior Cricket Fitness.................................161 B. Discover A Simple Secret To Increasing Power in Your Shots and Adding A Yard of Pace To Your Bowling.......................................164 C. Discover The Different Forms of Physical Fitness Training That Will Boost Your Cricket Fitness..............................................................166 D. How Solid POSTURE Fitness Training Will Help Determine The Quality Of Your Cricket Fitness Foundations.........................................168

28. David Wehrenberg A. 7 Secrets to Beating the Police Drill Instructor at His Game in Physical Fitness Training and Graduate the Academy............................170 B. Fitness Injury Prevention Series Part 1 for Police Recruits and Officers..............................................................................................173 C. Fitness Injury Prevention Series Part 2 Examining Knee Injuries for Police Recruits and Officers...............................................................176 D. Fitness Injury Prevention Series Part 3 Ankle Injuries for Police Recruits and Officers...............................................................180 E. Injury Prevention Series Part 4 Acute vs. Chronic Injuries for Police Recruits and Officers...............................................................183 F. Five Secret Principles of Physical Exercise Training!.............................188

29. Denis Kanygin A. Postural Exercises - Solution to Your Lower Back Pain.........................190 B. What are Russian Kettlebells and Why It is The Ultimate Training Too.............................................................................194

30. Diana Rochon A. Posture on the Run...................................................................................196 B. Strength Fore Golf...................................................................................198

31. Doug Jackson A. How to Exercise Safely During Pregnancy...........................................200 B. How to Stay Motivated During Cardio..................................................202
www.FitnessExpertNetwork.com - vii

32. Eric Johnson A. Do You Know Where to Go Next? Use These 6 Exercises to Bring Your Body to the Next Level.........................................................204 B. Faster Reflexes now!................................................................................206 C. Spend Less Time in the Gym! Lose Fat and Gain Muscle Faster!..........207 D. Start Here! Read these 5 tips before you begin your training program...209

33. Geoff Kalmbach A. 5 Fitness Tips for Beginners....................................................................211 B. Ab Wheel Insanity...................................................................................212 C. How To Deal With Shin Splints..............................................................214 D. Keeping Fit After 50................................................................................216 E. More to Core Than You Think................................................................218

34. George Hearn A. The Case for Explosive Training-Part 1..................................................220 B. The Case for Explosive Training-Part 2..................................................222

35. Gwen Linden-Bruzek A. Improve Your Golf Game With Yoga.....................................................224

36. Han Ayden A. Ab Training Increases Waist Size............................................................226 B. Cardio Confusion - To Do or Not To Do?...............................................228

37. Holly Leonard A. 7 Secrets to Getting Maximum Results In Minimum Time From Your Health And Fitness Program!................................................230

38. Hut Allred A. Fitness Doesnt End After Three Months................................................232


www.FitnessExpertNetwork.com - viii

B. In Fitness, Some People Need a Push......................................................234 C. The Biggest Fitness Mistake....................................................................236 D. Working Toward Fitness..........................................................................238

39. Ibsen Alexandre A. Medicine Ball Training At Home............................................................240 B. Why Avoiding Cardio and Focus More on Weight Training Will Help YOU get Better Results and Lose Weight Faster...................242

40. James Cipriani A. Total Body Transformation: Part 1 - Training.........................................245 B. Total Body Transformation: Part 3 - Supplements..................................250 C. Total Body Transformation: Part 4 - Cardio...The Good, The Better, and The Best!........................................................................253 D. Total Body Transformation Training: Part 5 Plateau Busting Through Periodization...................................................258

41. Jane Westreich A. Keeping Joints Healthy and Strong..........................................................261

42. Jane Yogel A. The Pros of Strength Training..................................................................263

43. Jason Goggans A. Cardiovascular Exercise...........................................................................265 B. Resistance Train To Loose Fat and Look Great......................................273

44. Jason Morgan A. Can You Stand The Heat? Exercising Safely During the Summer Months.....................................................................279 B. The Evolution of Physical Fitness...........................................................281

45. Jason Zaretzky


www.FitnessExpertNetwork.com - ix

A. B. C. D. E. F. G. H. I.

7 Components To Optimal Athletic Development..................................285 Exercise Machines Suck..........................................................................290 Lifting Weights For Youth Athletes is Dangerous?................................293 Strength Training For Athletes................................................................295 The 7 Secrets To Developing The Complete Athlete..............................297 The Need For Speed.................................................................................303 The Significance of a sound Strength & Conditioning Program.............305 Turn Your Golfing Partners GREEN With Envy....................................308 Workout Preparation for Optimal Sports Performance...........................310

46. Joe Thiel A. I Don't Want Big Muscles!......................................................................312 B. The Top 5 Training Myths.......................................................................314

47. John Kent A. Are You Sick & Tired Of Not Getting The Results You Want From Your Exercise Program?......................................................316 B. When Is The Best Time To Do My Cardio?...........................................318

48. John Preston A. Designing Resistance Training Workouts...............................................320 B. How to Develop an Effective Cardiovascular Exercise Program............322 C. Introduction to Workout Design..............................................................325 D. Periodization: The Personal Trainer's Secret to Designing Exercise Routines...................................................................328 E. Understanding the Variables of Weight Training....................................330

49. Jonathan Wong A. 3 Real Life Reasons Not To Jog..............................................................333 B. 5 Factors for Fitness Success...................................................................337 C. 7 Great Gifts For The New Fitness Junkie...............................................341 D. Critical Elements Of A Modern Warm-Up (NEW)...............................1512

50. Josue Cano A. 3 Tips To Achieve Maximum Acceleration For Athletic Performance...346 B. Boxing Your Way To Fitness: Burning The Calories Big Time.............347

www.FitnessExpertNetwork.com

-x

51. Kenneth Reed A. Functional Fitness Training Will Take You To New Heights For Real Life Situations!............................................................349

52. Kevin Hensel A. Golf Warm-Up Exercises.........................................................................351 B. Stretching 101..........................................................................................354 C. Stretching Survival Guide: Lower Body..................................................358 D. Stretching: the Forgotten Workout..........................................................366

53. Kevin Valluzzi A. Can Women Get Bulky From Lifting Weights?......................................370 B. Why Interval Training is the Best Form of Cardiovascular Exercise for Burning Calories and Losing Weight!.................................374 C. Home Workout vs. Gym Workout...........................................................380

54. Kim Ball A. How to Get a Flat Stomach......................................................................383 B. Is Your Cardio A Waste of Time?...........................................................386

55. Kristin Goodenough A. Are You Afraid of Boot Camp? Don't Be Afraid, It Isn't As Scary As You Think It Is! What To Expect From Your Fitness Boot Camp Experience............................................................................390 B. Are Your Workouts Boring? How to Bring Out Your "Inner Child" and Learn How to Play and Have Fun Again While Working Out!........394 C. Attention Women: Are You Building a Strong Pouch or a Six Pack? 8 Tips to Losing Your Belly Bulge Once and For All!.......397 D. How to Keep Your Kids From Driving You Insane This Summer! The Smart Mom's Survival Guide To Getting Kids Off the Couch and Moving Their Body..........................................................................399 E. Real Women Getting Real RESULTS at Boot Camp!............................403

56. Larry Johnston A. Fitness and People with Mental Disabilities............................................406


www.FitnessExpertNetwork.com - xi

57. Linda Copeland A. The Fabulous Five: Smokin' Hot Cocktail Dress Workouts....................408

58. Liz Modrell A. Lift to Lose: The Importance of Strength Training for Women..............413 B. Measuring Fitness Production..................................................................415 C. Starting an Exercise Program...................................................................416 D. Why Work With a Personal Trainer?.......................................................418

59. Marci Lall A. How to Get Rid of Your Arm Flab for Good!.........................................420 B. Why Circuit Training Will Help You Lose Weight Faster......................422

60. Mario Hostios A. Exercise Away Your Aches And Pains!..................................................424 B. Too Much Cardio Can Make You Fat!....................................................426

61. Mark H. Saunders A. Overtraining.............................................................................................428 B. The basic principles of Training and Nutrition........................................430

62. Mark Hibbitts A. Running When Pregnant and After the Birth? Is It Safe?........................433

63. Mark Mogavero A. Flexibility: The Cornerstone of Any Fitness Program.............................436 B. Machines are NOT safer than Free Weights............................................438 C. Moderate Cardio, Light WeightsHow this is keeping people fat.........440 D. The Best Exercise Out There? The Deadlift............................................442

64. Matt Hill


www.FitnessExpertNetwork.com - xii

A. Resistance Training and What It Really Means.......................................445

65. Max Hoyt A. 12 Reasons Every Adult Should Weight Train........................................447 B. Fitness Myths Exposed............................................................................450

66. Michael J. Norwood A. Core Training: What Is It and Why Do I Need It?..................................454

67. Michael P. Keenan A. Cancer Related Fatigue and Exercise......................................................457 B. Exercise and Pregnancy: An Overview of Program Design....................461 C. Fibromyalgia and Exercise: An Overview for Program Design..............464 D. How we Measure Health and Fitness.......................................................466 E. Squats verses Leg Extensions: Open and Closed Kinetic Chain and The rationale for Strength and Function..................................................468

68. Michael Reyes A. 4 Great Fat Burners!.................................................................................471 B. 6 Cheap At-Home Workouts!..................................................................473 C. 6 Fitness Myths Revealed!.......................................................................475

69. Michelle Cox A. Fit At 50 And Beyond..............................................................................477 B. Golf Conditioning For The Golfing Athlete............................................478

70. Mike Hansen A. At Home Golf Fitness Assessment..........................................................480 B. Fitness Equipment For Your At Home Golf Workouts...........................481 C. Golf Fitness For Juniors...........................................................................484 D. Stay In The Game of Golf........................................................................486 E. The Big Five............................................................................................488

www.FitnessExpertNetwork.com

- xiii

71. Paula Jager A. Baby Boomer Fitness will Keep You Rocking........................................490 B. Free Weights vs. Machines......................................................................493 C. Women and Strength...............................................................................495

72. Peter Vasilis A. Oprahs Doing It, How About You? Discover The Secrets Of The Latest Fitness Craze!...................................................................497 B. Weighing In On The Issues of Women & Weight Training The Fastest Way To That Lean, Fit, Sexy Physique!..............................499

73. Phil Beckett A. Basic Home Fitness Guidelines...............................................................501 B. Body Building Routines Made Simple But Effective..............................503 C. Body Building Tips And Tricks...............................................................506 D. Home Fitness Machines Shouldnt Cost You A Fortune.........................508 E. The Best Body Building Supplements Can Make a Difference in Your Body Building Efforts.....................................................................511

74. Randy Gruezo A. How Not Working Out Your Lower Body Significantly Reduces Strength Gains For Your Upper Body!!!...................................514 B. Why Our Senior Population Should Train Fast and Why Training Them Not To Is Killing Them!!!..............................................516 C. WOMEN ONLY!!! Heavy Weight Training = Toned, Sexy Body!!! PERIOD!!!...............................................................................................519

75. Rani Yovetich A. Exercise for the Equestrian......................................................................521

76. Rita Jagodzinski A. The Exercise Secret..................................................................................524

www.FitnessExpertNetwork.com

- xiv

77. Robert Collier A. Abdominal Training Tips for Injury Prevention and Improved Function...................................................................................526 B. Common Causes of Ankle Injury and How You Can Prevent a Re-Injury..................................................................................529 C. How To Keep Motivated With Your Exercise Programme.....................532 D. The Core - What Is It, How Does It Work And Why Is It Important To Connect To Your Core?......................................................................534

78. Robert L. Selders, Jr. A. Aging Gracefully. How Training Female Athletes Can Increase Your 'Gray'.................................................................................536

79. Robert Morrison A. Choosing a Personal Trainer....................................................................539 B. Egos and Heroes......................................................................................540 C. How Much Can Women Achieve?..........................................................542 D. Variation & Stagnation............................................................................544

80. Rodney Golden A. What Cardio Fitness Is All About............................................................546

81. Roxayn Daniels A. Get Lean & Fit With a Mini-Circuit Fitness Program: A Personal Trainer Shares One of Her Favorite Time-Saving, Results Generating Workouts!.................................................................549 B. Post-Pregnancy Fitness: A Personal Trainer and Mother of Two Provides 6 Tips to Help You Get Started on an Incredible Post-Pregnancy Transformation...............................................................552 C. Weight Training Advice for Women: How to Avoid 5 Very Common Mistakes Women Make in the Gym and Get Optimal Results in Minimum from Your Strength Training Program...................555

82. Ryan Kollock A. Fitness Success in 5 Steps........................................................................558 B. Training Guidelines for Pregnant Women...............................................561

www.FitnessExpertNetwork.com

- xv

83. Shannon Corey A. Find the Best Personal Trainer For You..................................................563 B. No Gym? No Problem!............................................................................565

84. Shervan Khanna A. Strength Training is the Key to Successful Anti-Aging..........................568

85. Shondelle Solomon-Miles A. Bulking Up": Is This Really A Problem For Women?............................570 B. To Exercise or Not to Exercise?..............................................................572

86. Stan Small A. Fitness Can Be Fun! Really!....................................................................574 B. In Search of the Elusive Six Pack............................................................576 C. Pleasure, Pain, and Fitness.......................................................................579

87. Stephen Holt A. Fitness Program Tip - What to Stretch, What to Strengthen...................582 B. Get Off Your Rear!..................................................................................586 C. How You Can Get Your Fitness Program Back on Track with 8 Simple Steps.........................................................................................590 D. Inner Thigh Lies - Discover the Truth about Inner Thigh Exercises.......593

88. Tim Chudy A. Men's Fitness............................................................................................596 B. The 5 Deadly Sins To Avoid When Beginning A Fitness & Nutrition Program....................................................................598

89. Tim Rudd A. Best Exercise Ever For Flat Abs..............................................................600 B. Would You Like a Strong, Leaned Toned Body?; Got Core Training!...602

www.FitnessExpertNetwork.com

- xvi

90. Timothy Kret A. How To Choose A Personal Trainer........................................................604 B. Special Report: Choosing a Personal Trainer..........................................608

91. Todd Elliott A. How To Create Awesome Abs, Just Like The Models You See In The Magazines......................................................................612 B. Position Your Arms For Maximum Growth............................................615

92. Todd Painter A. The 5 Best Exercises to Get a Higher Vertical Jump...............................617

93. Travis Speegle A. Stop "Working Out"!...............................................................................619

94. Velma Esprit Garnes A. Walking You and Your Family- Healthy for Life...................................620

www.FitnessExpertNetwork.com

- xvii

Nutrition Secrets
1. Adam Kessler A. Fiber Does More Than Just Lower Cholesterol.......................................623

2. Alan Courtenay A. 7 Easy Ways To Cutting 250 Calories.....................................................625 B. Breakfast: It Really Is For Champions?...................................................628 C. Did the Cavemen Have it Right?.............................................................630 D. Nutrition Labels Revealed.......................................................................633

3. Alton Skinner A. Eating For Aces: A Quick and Easy Nutrition Plan for Junior Tennis Players...............................................................................636

4. Arnel Ricafran A. Six Pack Abs Expert Reveals His Eating Secrets In Achieving Six Pack Abs............................................................................................640 B. Six Pack Abs Expert Reveals The Truth on Fruit. PLUS What a Healthy Meal Should Consist of To Get Your Six Pack Abs...............644 C. Six Pack Abs Expert Reveals Why Weight Loss Shakes Are A Waste of Money...................................................................................646 D. Six Pack Abs Expert Reveals What You Need To Know About "Fat-Free" Labeled Foods.............................................................649

5. Babe Mooney A. The "Secret" Revealed.............................................................................651 B. Water - Too Little or Too Much?............................................................653

6. Bob Mittleman A. The Eight Deadly Pitfalls Of Exercise And Eating Right........................655

www.FitnessExpertNetwork.com

- xviii

7. Brad Scott A. Eating Right Made Easy..........................................................................660 B. How to Eat on the Go...............................................................................662

8. Brenda Terry A. Do You Think Drinking Diet Sodas Will Help You To Lose Weight?...664

9. Brian T. Rurak A. Where Is The Sugar Hiding? 'The Truth About Low Fat Foods and How They Can Be Sabotaging Your Weight Loss Pursuit...............665

10. Camelia Herndon A. Your Fitness Grocery List........................................................................668

11. Carlos Torres A. Eating Out and Staying Healthy..............................................................670

12. Carol Klingsmith A. How to Lose Weight and Keep It Off-- Eat Your Vegetables!................672

13. Chad Cannon A. Fitness Recovery For The Recovering Low-Carb Addicts......................674 B. Keeping Kids Healthy During Halloween!..............................................676 C. Toning Up With Healthy Eating..............................................................678

14. Chris Hill A. Die With A T = Diet................................................................................681 B. How To Design A Nutrition Plan To Gain Muscle And Lose Fat All Year Around................................................................684 C. What Is A Calorie?...................................................................................690

www.FitnessExpertNetwork.com

- xix

15. Crystal Quintana and Elaine Peabody A. Exercise Right By Eating Right...............................................................693 B. Grab N Go Snack Ideas............................................................................695 C. Never Diet Again.....................................................................................697

16. Curb Ivanic A. Does Everyone Need to Eat the Same Way? Part I.................................699 B. Does Everyone Need to Eat the Same Way? Part II...............................701

17. Dale Andrew A. Eat These 7 Energy Foods, Increase Energy Levels................................703

18. Daniel Remon A. Top 10 Nutritional Guidelines.................................................................705

19. Dave Gleason A. Guaranteed Weight Loss Success Starts with the Food You Eat!...........708

20. David Herber A. Snacking Through The Stress: Saying "I DO" to Healthy Treats............710

21. David J. Angiolieri A. Weight Management and the Glycemic Index.........................................713

22. David Wehrenberg A. Police Officers Pre-Fitness Meal To Out Last The Drill Instructor During Physical Training........................................................715 B. Supplements Are The Wonder Drugs!...................................................717 C. Water -A-Fluid Connection Keeping Your Body In Motion During Physical Fitness Training.............................................................726

www.FitnessExpertNetwork.com

- xx

23. Dean Carlson A. Is Antioxidant Supplementation Necessary?...........................................728

24. Debbie Sproule A. You CAN Take it with You! Fatloss Meal Planning for Busy People....731

25. Doug Jackson A. Cortisol: How it Interferes With Fat Loss and What to Do About It.......733 B. Cortisol: How it Interferes With Fat Loss and What to Do About It (Part II).....................................................................................................735 C. Cortisol: How it Interferes With Fat Loss and What to Do About It (Part III)...................................................................................................737 D. How Alcohol Affects Fitness...................................................................739

26. Eric Sutton A. Super Fuel Boosts Fat Burning Capacity.................................................741

27. Erin Morgart A. Water: A Vital Component......................................................................743

28. Gary Giamboi A. Negative Calorie Foods... Where's the Beef?..........................................744 B. The Myth of Negative Calorie Foods......................................................748 C. The Not so Sweet Side of Sugar..............................................................752

29. Geoff Kalmbach A. Water and Fat Loss..................................................................................754

30. Han Ayden A. Soy: The Hormone Destroyer..................................................................756

www.FitnessExpertNetwork.com

- xxi

31. Holly Leonard A. Discover The 9 Essential Strategies of Healthy Nutrition That Will Have Your Fit And Lean In Less Time Than You Ever Thought Possible.............................................................................758

32. Hut Allred A. A Steady Diet of Advice..........................................................................761

33. Ibsen Alexandre A. New Diet, New Revolution, Is It For You?.............................................763 B. You Really Want to LOSE WEIGHT? Stop Counting CALORIES and Focus on INGREDIENTS.................................................................767

34. James Cipriani A. Total Body Transformation: Part 2 - Nutrition........................................770

35. Jane Westreich A. Do You Need a Breakfast Makeover?.....................................................775

36. Jason Goggans A. Nutrition: The Myths and The Truth.......................................................778

37. Jason Morgan A. Fuel: Fitness Meals In Minutes................................................................788 B. Fuel: Fitness Meals In Minutes PT.2.......................................................791 C. The Key To Weight Loss Success Change Your Eating Behavior.......794

38. Jimmy Smith A. Low-Carb Craziness.................................................................................796

www.FitnessExpertNetwork.com

- xxii

39. Joe Thiel A. Diets Not Only Do Not Work, They May Be Harmful To Your Health........................................................................................798 B. I've Had Enough With The Diets!............................................................800

40. John Kent A. Sugar - The Hidden Enemy!..................................................................802 B. Surviving the Big Mac Attack in Our Fast Food World!.........................804

41. Jonathan Wong A. Best Healthy Foods - 9 Groups................................................................806

42. Josue Cano A. Why Should You Eat Breakfast?.............................................................809

43. Kenneth Reed A. Artery Clogging, Fatty, Greasy, Sugary Foods...Oh My!........................810 B. Personal Trainer In Baltimore Exposes What They Don't Want You To Know.................................................................................814

44. Kevin Valluzzi A. Strive For Five.........................................................................................817

45. Kim Ball A. Are You Eating Enough Protein?............................................................821 B. Why You Should Stop Focusing ONLY on Calories..............................824

46. Liz Modrell A. Eating to Lose Weight: Diets Don't Work...............................................828 B. 3 Reasons Why You Need Nutritional Supplements...............................830

www.FitnessExpertNetwork.com

- xxiii

47. Marci Lall A. How to Snack For Optimal Weight Loss.................................................832

48. Mark H. Saunders A. Drink Up!.................................................................................................835 B. What Is Your Excuse For Not Eating Right?...........................................838

49. Matt MacLeod A. As Food Portions Increase So Does Our Waist Line...............................841 B. Fad Diets And Diet Centers Add To The Growing Problem of Obesity.....................................................................................................843

50. Max Hoyt A. Common Diet Myths Exposed.................................................................845 B. The Skinny on Fats: A Guide to Help You Understand How Fats Help & Hurt Our Health..........................................................849

51. Michelle Cox A. Nutrition Plan For Rapid Fat Loss...........................................................851

52. Paula Jager A. Nutrition and Fat Loss: Overcoming Obstacles.......................................854

53. Pete Piranio A. The Essentials..........................................................................................856

54. Peter Vasilis A. Fast Food And A Healthy Diet - How To Have Your Cake And Eat It Too!........................................................................................859

www.FitnessExpertNetwork.com

- xxiv

55. Rani Yovetich A. Calcium-Miracle Cure or Propaganda.....................................................861 B. Pure Sweetness........................................................................................863

56. Robert Francis A. Change Your Body TODAY...SUPERHYDRATE NOW!.....................866

57. Robert L. Selders, Jr. A. How to Eat During the Holiday Season: Tips for Enjoying Yourself Without Impacting your Waistline...........................................................870

58. Robert Morrison A. Diets - Failure to Prepare is Preparing to Fail..........................................872

59. Roxayn Daniels A. Whats In YOUR Supplement Cupboard?: A Nutritionists Recommendation for 5 Key Supplements that Will Make the Biggest Impact on Your Overall Health, Fitness and Energy...............................874

60. Ryan Kollock A. Have You Had Your Metabolic Tests and Received Your Customized Supplements?...........................................................................................878 B. Top 3 Supplements You Need, Period!...................................................881

61. Shondelle Solomon-Miles A. Airport Dining Sucks!..............................................................................883 B. Attention All Women: Diets Are A Recipe For Disaster........................885 C. Do Calories Matter?.................................................................................887 D. Do They Work? The Real Deal On Diets................................................889 E. Does Breakfast Really Matter For Weight Loss?....................................891 F. Stop Blaming Carbohydrates!..................................................................893 G. Weighing-In On Low Carb Diets.............................................................895

www.FitnessExpertNetwork.com

- xxv

62. Thomas Christian Jensen A. Sound Fishy? This Stuff's for Real!.........................................................898

63. Tim Chudy A. Cholesterol: The Good, The Bad, And 4 Ways To Lower It...................899 B. Danger: Are Liquid Calories Sabotaging Your Diet?..............................901 C. Diet Ups And Downs...............................................................................903 D. 3 Fatal Nutrition Mistakes You Are Making Right Now Bringing Your Fat Loss To a Screeching Halt.........................................905

64. Todd Elliott A. Incinerating Body Fat Is Not Rocket Science..........................................907

65. Tony Falaro A. Optimizing Your Body Composition.......................................................917

66. Travis Speegle A. It's Your Diet, Stupid!..............................................................................921

67. Velma Esprit Garnes A. What's In The [Noni] Juice?....................................................................923

www.FitnessExpertNetwork.com

- xxvi

Weightloss Secrets
1. Adam Kessler A. Eating Chocolate Ice Cream Every Full Moon Promotes Weight Loss.............................................................................927 B. How To Stay Committed To Your Weight Loss Program......................929 C. Potential Diet Pill Might Cause More Harm Than Good........................931

2. Andrew Voris A. Obese Employees Factor in on Bottom Line...........................................933 B. Weight Loss Now, How Can I Lose Body Fat??.....................................935

3. Andy Salazar A. Burn Your Fat Pants.................................................................................948 B. The Secret Truth to Losing Weight.........................................................950

4. Babe Mooney A. Obesity Is on the Rise!!............................................................................952

5. Bob Mittleman A. The Three Keys To Any Successful Exercise Program...........................954

6. Bonnie Murphy A. 10 Things Regular Exercise Can Do For You.........................................956

7. Brad Scott A. Weight Loss and Fad Diets......................................................................959

8. Brian T. Rurak A. Weight Loss: Diets and Supplements and Their Ridiculous Claims! No More Bogus Claims About Weight Loss...........................................961 B. Women and Weight-Loss: Common Mistakes You Are Making............965
www.FitnessExpertNetwork.com - xxvii

9. Clint Howard A. 10 Tips to Achieving Weight Loss for Good!.........................................968 B. Achieving Weight Loss With Proper Nutrition.......................................970 C. How to Maximize Your Metabolism.......................................................972

10. Crystal Quintana A. Tips for Getting Swimsuit Ready............................................................974

11. Curb Ivanic A. Metabolic Typing and Weight Loss.........................................................976

12. Dale Andrew A. Top Ten Lame Exercise Excuses Why People Who Want A Better Body Dont Want to Exercise..........................................978 B. You Want a Better Body, You Joined The Gym, Now What?................980

13. Dave Gleason A. The Biggest Loser is One of the Biggest Problems.................................982 B. The Most Important Part of Weight Loss is You.....................................984

14. Dave Grisaffi A. Do You Have Stubborn Fat?....................................................................987

15. David Herber A. Vicious Visceral Fat and How to Vanquish It.........................................990

16. Dean Carlson A. I Want To Lose Weight, But....................................................................993 B. The Get Fat Quick Plan-7 Steps You Dont Want To Follow.............995

www.FitnessExpertNetwork.com

- xxviii

17. Diane Catrambone A. Lost Weight? Ten Tips for Keeping It Off Forever.................................997

18. Doug Jackson A. Bariatric Surgery Much Riskier Than Previously Believed....................999

19. Eric Johnson A. Is Fat Your Evil Nemesis?.....................................................................1001

20. Gary Giamboi A. Here's How we Lose (or Gain) Fat........................................................1003

21. Gregg Gillies A. 5 Weight Loss Tips You Can Use Right Now.......................................1008 B. Build Muscle and Burn Fat Fast With The 8 x 8 System......................1013 C. How To Get Rid of Love Handles.........................................................1017 D. Try This Muscle Building Fat Burning Solution...................................1020

22. Han Ayden A. Yoga For Weight Loss? You Must Be Kidding Me!.............................1022

23. Hut Allred A. How to Give your Body a Lift...............................................................1024

24. Irene Diamond A. 8 Easy Steps To Weigh Less - For Life!................................................1026

25. Jane Westreich A. Who's The Role Model In Your House?................................................1031

www.FitnessExpertNetwork.com

- xxix

26. Jason Goggans A. If You Only Have 5-10 Vanity Pounds to Loose??...............................1034 B. The Fitness Triangle..............................................................................1037 C. The Weight Loss Secret Weapon...........................................................1041

27. Jason Zaretzky A. Is Your Weight Loss Program Failing You? 5 Strategies to Ensure Your Results..............................................................................1043 B. The Common Pitfalls Of Exercise Programs For Weight Loss.............1047

28. Jeremy Belter A. The Metabolic Secret Unfolded.............................................................1050

29. Jimmy Smith A. Fat Loss Answers...................................................................................1052 B. Fat Loss Books: Which Ones Are Worth Your Money..........................1054 C. Four Things You're Doing To Stay Fat.................................................1056 D. Solving The Mystery of Fat Loss...........................................................1058

30. Joe Thiel A. The Truth About Spot Reduction...........................................................1060

31. Jonathan Wong A. Employee Waist Lines, Employer Bottom Lines..................................1062 B. Fat Loss Confusion................................................................................1067

32. Josue Cano A. How To Prevent Weight Loss Sabotage................................................1072 B. Look Great Naked Again.......................................................................1074 C. Losing Weight or Dropping Body Fat: What's The Difference?...........1076

www.FitnessExpertNetwork.com

- xxx

33. Kenneth Reed A. Family Matters.......................................................................................1078 B. Keep Changing To Get The Changes You Want!.................................1080

34. Kevin Hensel A. Metabolism 101: Firing It Up!...............................................................1082

35. Kevin Valluzzi A. What Does Keeping An Exercise/Nutrition Journal Have to Do With Losing Weight?.........................................................1087

36. Larry Johnston A. Ten Changes You Can Make to Lose Weight.......................................1093

37. Marci Lall A. How To Lose Weight During Menopause.............................................1095

38. Marie O'Malley A. Belly Fat Bulletin: Three Secrets to Reduce Belly Fat..........................1097

39. Mario Hostios A. How To Lose Your Gut And Lift Your Butt!........................................1101

40. Matt Hill A. Developing Muscle Tone.......................................................................1103

41. Max Hoyt A. How to Fight Cellulite...........................................................................1105

www.FitnessExpertNetwork.com

- xxxi

42. Michael J. Norwood A. 3 Simple 'Fitness Parenting' Strategies to Help Eliminate Childhood Obesity.................................................................................1108

43. Michelle I. Cox A. Increasing Your Body's Burn Rate........................................................1110

44. Pete Piranio A. Completing the Fat Loss Puzzle............................................................1112

45. Randy Gruezo A. Why Isn't My Fitness Program Getting Me Results, Even Though I'm Spending Hours In the Gym (Part 1 of 3) !!!............1116

46. Robert Collier A. Permanent Weight Loss? How to lose weight and keep it off!..............1119

47. Rodney Golden A. Do You Want Fat Loss Or Weight Loss................................................1122

48. Roxayn Daniels A. How to Win the Body Fat War: 10 Strategies from a Personal Trainer to Turn Your Body into a 24 Hour Fat-Burning Machine!....................1126

49. Ryan Kollock A. 16 Tips for Permanent Fat Loss.............................................................1133

50. Sentil Stone A. The Secret Formula for Weight Loss!...................................................1135


www.FitnessExpertNetwork.com - xxxii

51. Shondelle Solomon-Miles A. 5 Proven Ways To Lose More Fat In Less Time...................................1139 B. Can't Lose Weight? Syndrome X May Be the Culprit...........................1142 C. Desire: The Starting Point of Weight Loss Success..............................1144 D. Misinformation: The Root of Weight Loss Failure...............................1146 E. Motivational Techniques for Individuals Who Lack Drive & Enthusiasm...............................................................................1148 F. The Missing Ingredients of Weight Loss Success are NOT Motivation and Willpower............................................................1150

52. Stan Small A. The Weight Loss Roller Coaster............................................................1152

53. Stephen Holt A. The Truth About Spot Reduction...........................................................1154

54. Tim Chudy A. Heres One Big Weight Loss Idea That Has Nothing To Do With Fitness Or Nutrition!..........................................................1156

55. Tim Rudd A. 3 Proven Strategies For Accelerating Your Fat Loss Results..................1158 B. Just Do It!; 8 Proven Strategies For Staying On The Fat Loss Track....1161

56. Timothy Kret A. Practical Weight Loss Solutions............................................................1164 B. The Latest Research on Cellulite and How To Get Rid Of It................1166

57. Todd Elliott A. Five Secrets About How To Get An Eye-Catching Beach Body Fast!...................................................................................1168 B. Discover The Fat Loss Secrets of a Natural Bodybuilding Champion..1171
www.FitnessExpertNetwork.com - xxxiii

58. Travis Speegle A. 5 Surefire Ways to Fight Fat Fast..........................................................1182 B. Do What You Know!.............................................................................1185 C. How Do You Measure Up?....................................................................1187 D. Summer Is Almost Here! - There's Still Time To Get Into Swimsuit Shape for This Summer.........................................................1189

www.FitnessExpertNetwork.com

- xxxiv

Health and Well Being Secrets


1. Alan Courtenay A. Can You Think Yourself Fit?................................................................1192

2. Arthur Zanelli A. Whats Your Motivation........................................................................1194

3. Babe Mooney A. Live Long and Prosper...........................................................................1196 B. Stop the Insanity....................................................................................1197

4. Bob Cochrane A. 20 Ways to Boost Your Confidence......................................................1200 B. Body Confidence: How to Like What You See in the Mirror..............1202 C. Confidence is Perceiving Failure as Feedback......................................1205 D. Refocusing After Setbacks.....................................................................1208 E. You Are Great!......................................................................................1210

5. Bonnie Murphy A. Buzzword of the 21st Century: ObesityAdult and Childhood............1213 B. Exercise for Body, Mind, and Spirit......................................................1216

6. Brad Scott A. Balance Your Life..................................................................................1218 B. Muscle Versus Flexibility......................................................................1221

7. Brian T. Rurak A. The Truth About How To Boost Your Metabolism, Fitness Levels, and Weight Loss....................................................................................1223

www.FitnessExpertNetwork.com

- xxxv

8. Bruce Kelly A. It Aint the Hamstrings..........................................................................1228 B. It Starts with the Feet.............................................................................1230 C. Soft Tissue Work: Why You Need It.....................................................1232 D. The Importance of Mobility...................................................................1234

9. Camelia Herndon A. Being Fit and Healthy is What's Important............................................1236

10. Carol Kingsmith A. Drop Dead Gorgeous Takes on New Meaning......................................1238 B. Exercise Offers Relief for Symptoms of Chronic Disease....................1241 C. How to Stay Motivated on the Road to Health and Fitness...................1243 D. The Perfect Gift How to Give the Gift of Health................................1245

11. Chad Cannon A. 5 Healthy Tips That Get You Through The Holiday Season.................1248 B. 7 Easy Rules For Attaining More Energy..............................................1249 C. 7 Tips For a Healthy Lifestyle...............................................................1251 D. Tips for Being the Fit, Healthy Person You Want to Be.......................1253

12. Chris Hill A. Common Trends To Break To Become The Healthiest Ever................1256

13. Christopher Russell A. Concentrate. Concentrate. Concentrate..................................................1258

14. Clint Howard A. Tips to Prevent or Slow the Effects of Osteoporosis.............................1260

15. Crystal Quintana and Elaine Peabody A. Breaking Through Obstacles..................................................................1262 B. Success is Often About Motivation.......................................................1264
www.FitnessExpertNetwork.com - xxxvi

16. Crystal Reiber A. Back To Nature......................................................................................1266 B. If I Can Do It, YOU Can!......................................................................1268 C. Wellness...Simplified.............................................................................1270

17. Dale Andrew A. You Dont Need a Fitness Routine, You Need a Fitness Habit.............1272

18. Dan Cardoza A. Age-Proof Your Body (Part I): 5 Proven Ways to Look and Feel Younger and Healthier with Fitness and Nutrition........................1275 B. Age-Proof Your Body (Part II): 5 Proven Ways to Look and Feel Younger and Healthier with Fitness and Nutrition........................1279 C. Age-Proof Your Body (Part III): 5 Proven Ways to Look and Feel Younger and Healthier with Fitness and Nutrition........................1281 D. Age-Proof Your Body (Part IV): 5 Proven Ways to Look and Feel Younger and Healthier with Fitness and Nutrition........................1284 E. Age-Proof Your Body (Part V): 5 Proven Ways to Look and Feel Younger and Healthier with Fitness and Nutrition........................1287

19. Daniel Ramon A. Top 10 Tips for Motivation Success......................................................1289 B. Variety is Your Key to Success.............................................................1291

20. David Herber A. Understanding Metabolism....................................................................1293

21. Dean Carlson A. Personal Trainers - Are They Worth It?................................................1295 B. Reaching Your Fitness Goals - Are You Choosing Wisely?.................1297 C. What's Your Excuse For Not Reaching Your Fitness Goals?...............1299

22. Denis Kanygin A. What Is Good Posture, Why Posture Is Important or Why You Should Have Listened To Your Mom....................................................1300
www.FitnessExpertNetwork.com - xxxvii

23. Diana Rochon A. Finding Your Flow.................................................................................1302

24. Diane Cantrambone A. Menopause Survival Tips......................................................................1304 B. Body-Fat A Necessary Evil!...............................................................1306

25. Doug Jackson A. Goal Setting for Fitness: The Overlooked Factors................................1308 B. How Exercise Impacts ADHD...............................................................1310 C. How to Prevent Osteoporosis with Exercise..........................................1312

26. Erin Morgart A. Depression and The Obese.....................................................................1314 B. Metabolism and Energy Balance: Finding YOURS.............................1316

27. Gary Giamboi A. How Stress, Sleep, and Hormones Affect Our Weight Loss and Muscle Gain............................................................................1318 B. How We Stand.......................................................................................1322 C. Whats Breath Got to Do With It?.........................................................1324

28. Geoff Kalmbach A. Guess What Ladies . . .You're Not Kelly Ripa......................................1327

29. Gregg Gillies A. A Training Diary is a Vital Tool For Your Fat Loss Success................1329

30. Han Ayden A. Adapt or End Up a Loser.......................................................................1332


www.FitnessExpertNetwork.com - xxxviii

31. Holly Leonard A. Discover How to Overcome Fear of Success and Unwanted Behaviors that Sabotage Your Health and Fitness Success...................1334 B. Finally Discover the Complete Formula for Guaranteed Body Transformation Success.........................................................................1338 C. How to Get REAL and PERMANENT Health, Fitness, and Weight Loss Results...With 100% Certainty Every Time!.................1344

32. Hut Allred A. Stick-To-It-Help.....................................................................................1349

33. Ibsen Alexandre A. How to Motivate Yourself to a Better Body Weight and Body Shape............................................................................................1351

34. Irene Diamond A. 10 Simple Tips for Giving a Great Message..........................................1354 B. Three Easy Steps For A Healthy Pregnancy..........................................1359

35. Jane Westreich A. Ask Not What You Can Do For Your Mother.......................................1362 B. Keeping Joints Healthy and Strong........................................................1364

36. Jane Yogel A. Abdominal FAT and The Middle Age Spread...................................1366 B. Forget About Quick Fixes Make Changes That Last!........................1368 C. Help, I Want to Feel Good What a Wellness Coach Can Do for You.............................................................................................1371 D. Rehabbing from Within.........................................................................1373

37. Jason Goggans A. Wanna Be Fit? Prioritize!.....................................................................1375


www.FitnessExpertNetwork.com - xxxix

38. Jason Morgan A. Change Your Mind, Change Your Body: 10 Mind Set Shifting Tips for Fitness Success...........................................................1377 B. The Body You Want In Less Than 5 Minutes: False Advertising In the Weight Loss Industry...................................................................1381

39. Jason Zaretzky A. Roll Your Pain Away.............................................................................1384

40. Jeff Rutstein A. Stress, Depression and Exercise: A Breakthrough Approach................1386

41. Jill Thiel A. How Do We Get Our Kids to Care About Diet and Exercise?..............1388

42. John Kent A. The Secret Key to Unleashing Your Potential for a Total Body Transformation....................................................................1392

43. John Leinweber A. Top 10 Exercise Motivators...................................................................1394

44. Jonathan Wong A. Thirty Years, Seven Changes in Fitness................................................1396

45. Kim Ball A. Your Low Back Pain May Be Preventable............................................1401

www.FitnessExpertNetwork.com

- xl

46. Larry Johnston A. Obstacles Why Things Get in Your Way...........................................1406

47. Marci Lall A. 17 Simple Ways To Increase Your Energy Levels And Become More Active.............................................................................1408

48. Mario Hostios A. Getting the Best Deal on Your Gym Membership.................................1410 B. How To Add 30 Years To The Prime of Your Life!.............................1412

49. Mark H. Saunders A. The Five Elements to a Dynamic Body.................................................1414

50. Mark Mogavero A. Drug Companies Thrive When You Are Sick.......................................1415

51. Mason Ryan McClellan A. Intention--Getting What You Want.......................................................1419

52. Matt MacLeod A. 3 Fundamentals to Transform Your Body.............................................1421 B. No Excuses for Excuses.........................................................................1422 C. Reality TV is Doing a Disservice to Audiences....................................1425

53. Michael J. Norwood A. Could Your Overall Negative Outlook Be Undermining Your Weight Loss Attempts?.................................................................1427

54. Michael Reyes A. 6 Ways to Ward Off Heart Disease........................................................1429


www.FitnessExpertNetwork.com - xli

B. Fit for Life: 5 Stages.............................................................................1432

55. Michelle Cox A. Startling Information About Your Health..............................................1435

56. Paula Jager A. Inner Fitness: Beyond Sports and Exercise...........................................1436

57. Pete Piranio A. Creating Momentum To Get Fit............................................................1439 B. Get Leverage To Get Fit........................................................................1442 C. How To Create Mental Muscle For Physical Change...........................1445 D. Unleashing Your Internal Power...........................................................1447

58. Peter Vasilis A. How to Fit Fitness Into Your Hectic Schedule 7 Quick Tips to Make Exercise a Daily Habit.......................................1450 B. The Silent Killer Read This Right Now Your Life May Be in Danger!.................................................................................1452

59. Phillip Wolf A. Separating Fact from Fiction.................................................................1454

60. Randy Gruezo A. Maverick Miramar Personal Trainer Reveals 5 Shocking Secrets About Personal Trainers' Lives That They Don't Want You To Know About.............................................................................1456

61. Rani Yovetich A. Different Strokes for Different Folks.....................................................1459 B. Homeopathy (Similar Suffering)...........................................................1461

www.FitnessExpertNetwork.com

- xlii

62. Robert Johnson Jr. A. Who am I?..............................................................................................1463

63. Robert L. Selders, Jr. A. A Better Body NOW!...7 Secrets to Creating a Better Body After the Baby..............................................................................1464 B. Eternal Fairways and Greens...7 Tips That Will Keep You Playing Golf for a Life Time...............................................................................1466 C. Unstoppable! How You Can Chare Forward and Achieve All Your Fitness Goals Now........................................................................1468

64. Rodney Golden A. Syndrome X? What Is It and Is It a Real Syndrome?...........................1470

65. Ryan Kollock A. Focus For a Better Body........................................................................1472 B. Motivated for Life..................................................................................1474 C. What's up with Reiki?............................................................................1477

66. Shervan Khanna A. The Evidence For Strength-Based Rehab For Back Pain......................1479 B. Living Stronger, Lasting Longer............................................................1481 C. Health Promotion...................................................................................1484

67. Shondelle Solomon-Miles A. Body Transformation Requires That You Set Goals.............................1487 B. Do You Believe You Can Lose Weight?...............................................1489 C. Visualization: An Effective Tool For Reprogramming Negative Belief Systems.......................................................................................1491

68. Stan Small A. Using Body Type to Create Realistic Goals..........................................1493

www.FitnessExpertNetwork.com

- xliii

69. Tim Chudy A. Exercise, Nutrition, and Menopause......................................................1495 B. How The Old Stay Young......................................................................1496 C. How To Optimize Your Fat Burning Potential......................................1498 D. The Ultimate Health & Fitness Secret...................................................1500

70. Velma Esprit Garnes A. Believe...................................................................................................1502 B. The Effects of Decreased Hormonal Activity on Bone Loss and Muscular Development in Pre-, Peri-, PostMenopausal Women..............................................................................1505 C. The Power to Commit to a Decision: Have You Really Made Up Your Mind to Get the Body You Want, or Are You Just Wishing for It?.......................................................................................1508

www.FitnessExpertNetwork.com

- xliv

Fitness Secrets

www.FitnessExpertNetwork.com

-1-

How To Get Your Booty In Shape Before Summer


By Adam Kessler
Getting your butt in shape have popularized the following terms: little junk in the trunk, shake that booty, rumpshaker, and Jennifer Lopez. For the longest time our society has had a fascination with the derriere. Whatever it is, people want to make sure that they are looking good from behind. With bathing suit season right around the corner, you have to make sure that area is shaped up nicely. I'm sure you don't want anything jiggling where it isn't supposed to be so that you are able to 'strut your stuff' so to speak. Summer is almost here, so we have to work quickly. Let's show you how to get that round, shapely butt ASAP! To get the derriere in the best shape possible, you will first have to do some exercises with weights. The following three exercises are killer shaping exercises for the butt: 1. Squats: The king of all leg exercises; this exercise will really firm up that back region, if done properly. Standing tall, with your feet shoulder width apart, bend at the knees and thrust your hips backwards like you're going to sit in a chair. Make sure your knees don't go out past your toes when you squat, keep your weight on your heels and stay flat footed, and go deep enough on your squats so the top of your thigh is parallel to the ground. Supposedly, this is a Jennifer Lopez favorite. 2. Lunges: Another great exercise for the butt. If you were to just do lunges, you would make all your friends jealous of how firm your 'butt' has become. Remember to step a good length, keep the foot flat, don't let the knees go past the toes, keep your back tight, and explode back to the standing position. 3. Stiff Legged Deadlifts: You will feel this all through the posterior region, but it will be well worth it. This exercise will require you to hold weights in front of you. Keeping your back tight, push your hips backward, like you are trying to shut a car door, and bend at the waist. Go until your hamstrings won't allow you to and then return to the starting position by bringing your hips in. With these exercises, you want to do 12 to 15 repetitions, for 3 sets. Find a weight that is challenging, not easy. Now, to really get the butt looking great, you need to make sure there isn't a lot of bodyfat around the area. To do this, you have to watch your diet. Don't eat a lot of processed foods. Find carbohydrate sources that are from whole fruits and vegetables, whole wheat pasta, and whole wheat breads. Make sure you eat plenty of protein from sources like lean meat, chicken, turkey, and fish. Finally, reduce the fat intake by avoiding saturated and trans fats.

www.FitnessExpertNetwork.com

-2

You will also need to do cardiovascular exercise so that you can burn away excess bodyfat. Find a piece of equipment that will get your heart rate going for 25-35 minutes. You want to be able to speak sentences and not gasp for breath as you are training. Riding the bike, walking, elliptical machines are a great way to get your cardio work in and we'll help burn away that body-fat. If you can combine your diet and cardio, you will be able to show off that finely tuned rear end of yours because the body-fat will be gone. If you neglect either of one of them, you could risk making your butt a tad bigger. So, stay disciplined, work hard, and I think you could have the derriere that you will gladly want to show off at the pool this summer.

About the Author


Adam Kessler is President of Fitness Planning Consultants. His company focuses on speed and strength development for athletes as well as teaching people to safely and permanently lose weight. He can be reached at www.fitnessplanning.com

www.FitnessExpertNetwork.com

-3

"Pumping a Little Iron Might Just Prevent Osteoporosis"


By Adam Kessler
When Gail Kelley, President of Two Men and a Truck, turned 50, she had a base line bone scan performed. She learned that she was below minimum level bone density for her pelvis/hip and right at minimum level for her spine. She was in the early stages of osteoporosis. Her options were drugs, which she wanted to use only as a last resort, or increase her calcium intake, which she had tried calcium supplements before with poor results. She decided to choose on a third option not as highly promoted as the first two. Weight-bearing exercises. Low bone mass is a typical characteristic of osteoporosis. According to the National Osteoporosis Foundation, this disease leads to deterioration of the bone tissue and could affect over 44 million Americans or 55 percent of individuals age 50 or older. It is estimated that in the United States, 10 million people already have the disease while another 34 million are estimated to have low bone density therefore increasing their chance of acquiring the disease. If acquired, the disease leads to increased bone fragility and more susceptibility to fractures. Eighty percent of the victims are women. Medical experts agree that osteoporosis can be preventable, but it starts during adolescence. These are the years where you are developing your bone mass, so getting kids to eat diets rich in calcium and Vitamin D is a must. Other factors experts say that can help prevent osteoporosis are: Doing weight-bearing and resistance training exercises Living a healthy lifestyle with no smoking or excessive alcohol consumption Taking bone-density tests when appropriate Kelley decided to enlist the services of Adam Kessler, President of Sports Conditioning Specialists, to get her on track. Kessler put her on an exercise routine with weights, adding an intensity that she wasnt used to doing on her own. Studies have shown that using weight-bearing exercises will help to increase the bone density and make them stronger. Working with dumbbells, free weights, and/or exercise machines at an intensity that pushes you, should develop increase the bone density enough to stave the onset of osteoporosis. I am amazed at the difference of how I think I pushed myself when working out versus what these guys can get out of me, Kelley said. They just do not allow me to slack off. They understand my goal and when I waver they refocus me to that goal. Kessler also recommended combining the exercise with an improved calcium rich diet.
www.FitnessExpertNetwork.com -4

This included eating more dairy foods such as yogurt, buttermilk, milk, or cheese. But some people are lactose intolerant. If that is the case, an individual could acquire their calcium from sources such as baked beans, oranges, molasses, almonds, or salmon. What was the result? A year later Kelley went back and pestered her doctor to get another bone scan. Her second scan showed much improvement in both her critical areas, moving her back into the normal range. My doctor said that the usual scenario is that once bone density loss starts, it does not stop, let alone improve! Kelley was ecstatic that she didnt have to resort to drugs and has resolved that the combined diet and exercise will become a lifestyle habit for her to prevent osteoporosis. My mentality is that I will continue to workout with Adam and his group indefinitely. They have become part of the team of professionals that are helping me reach my goal of staying active and healthy as I age, said Kelley. It is recommended that if you have some of the following risk factors, you might want to ask your doctor for a bone scan: Women over 50 and started menopause Caucasian or Asian, but all races can be affected An inactive lifestyle Low calcium intake throughout your lifetime Family history of osteoporosis Osteoporosis is often called the silent disease because there really arent any symptoms until it is too late. Before you know it your bones are weak and you are getting fractures. So if you have certain risk factors it is better to be safe than sorry. To learn more about osteoporosis and other health and fitness concerns, go to http://fitnessplanning.com, and sign up for their free newsletter. But, the best thing you can do now is start pumping iron and eating right and maybe you wont have to worry about dem bones.

About the Author


Adam Kessler is President of Fitness Planning Consultants. His company focuses on speed and strength development for athletes as well as teaching people to safely and permanently lose weight. He can be reached at www.fitnessplanning.com

www.FitnessExpertNetwork.com

-5

A Quick and Easy Dynamic Warm-up For Junior Tennis Players


By Alton Skinner
Dynamic warm-up and flexibility training is an essential element of any pre-practice or pre-competition routine and helps prepare the body for the demands of todays tennis game. An effective warm-up does five very important things for junior tennis players. 1. Increases body temperature allowing muscles to work more efficiently. 2. Gets the heart and lungs ready for vigorous activity. 3. Stretches muscles actively, preparing them for the forces experiences during tennis. 4. Engrains proper movement patterns and the coordination needed in tennis. 5. Wakes up the nervous system and gets the brain talking with the muscles. A dynamic warm-up, which involves stretching with movement, accomplishes all of these tasks. Pre-practice and pre-competition warm-up routines for junior tennis players have typically focused on static stretching. While this type of stretching is still important for maintaining flexibility and joint range of motion, it really should be performed after play, not before practice or competition. Warming up for tennis is an important part of your routine. Research suggests it can speed nerve transmission, increase blood flow to the muscles and assist in injury prevention. The aim is to increase your breathing and warm up the specific muscles to be used in each stroke and court movement. Start with low impact movements and gradually build to more dynamic movements that contract and stretch the muscles through their full range of motion. Start at the baseline and move forward to the net, then repeat each movement backwards to the baseline:

Walk on heels Walk on toes Right leg lunge, then rotate upper body to the left. Repeat on left leg, and alternate Lift right knee to hip level, then straighten knee, repeat on left leg and alternate Lunge sideways Skip Jog jog with knees high in front Jog with heels to buttocks Side steps Side step crossovers.

On the spot with racquet:

www.FitnessExpertNetwork.com

-6

Split step then shadow forehand, repeat for backhand 10 times each side Split step then shadow forehand volley, Repeat for backhand volley 10 times each side.

It has been my experience that when junior tennis players follow a consistent dynamic warm up they play better, practice better, and experience far fewer and less severe injuries. It is to a junior tennis player advantage to follow this quick and easy dynamic warm up program.

About the Author


If you are a weekend tennis player, a competitive amateur, or professional player, Alton Skinner, a Raleigh, North Carolina athletic performance and nutrition specialist, can help you create a conditioning and nutrition program that adds endurance, reduces painful injuries, and reshapes your body so you can win more tournaments and play your best tennis all the time. Work with him directly or follow the guidelines in a personalized Tournament Player Performance Plan, a complete plan designed just for you based on your playing schedule and current body condition, to maximize your performance when it matters most to you. More information is available by calling 919-270-4658. Or visit his website www.altonskinner.com. Mention that you read this article and receive a complete tennis conditioning analysis and a copy of Altons quarterly conditioning and nutrition guide, Accelerated Golf and Tennis, a $40 value.

www.FitnessExpertNetwork.com

-7

A Quick and Easy Flexibility Program For Junior Tennis Players


By Alton Skinner
The Junior Tennis Players that win the most tournaments these days have proven athletic ability, great flexibility and strength. It is essential for an effective junior tennis fitness program to contain both strength and flexibility development. This program is quick and time efficient for junior tennis players to fit into their hectic schedules. I have provided three programs to be performed after practice, strength training, agility work or a match to speed your recovery. This junior tennis flexibility plan has 3 stretch sequences for you. The one you perform depends on the kind of exercise you been doing. Usually it will be a lower body stretch or total body stretch. Total Body Stretch takes 5 to 10 minutes Although it takes a little longer than the other two, it is important to perform it. It will leave you feeling refreshed. Keep you breathing slow and controlled through out. 1. Chest Stretch 2. Upper Back Stretch 3. Triceps Stretch 4. Calf Stretch 5. Inner Thigh Stretch 6. Spine Rotation 7. Outer Thigh Stretch 8. Glute Stretch 9. Hamstring Stretch 10. Quadriceps Stretch Hold 1 sec 15 sec hold 15 sec hold 20 sec hold 30 sec hold 15 sec hold 15 sec hold 15 sec per side Hold for 20 sec Hold for 20 sec

www.FitnessExpertNetwork.com

-8

Lower Body Stretch takes 5 minutes When you have time after an intense lower body toning session or cardio, this sequence will give you the ultimate lower body stretch. 1. Calf Stretch 2. Hamstring Stretch 3. Quadriceps Stretch 4. Chest Stretch 5. Upper Back Stretch Short Standing Stretch Ideal for cooling down after a cardio or when you are pressed for time, the short standing stretch features a few quick exercises for all the major muscle groups. 1. Calf Stretch Hold for 20 sec Hold for 20 sec Hold for 20 sec Hold for 20 sec Hold for 15 sec Hold for 15 sec

2. Hamstring Stretch Hold for 20 sec 3. Quadriceps Stretch Hold for 20 sec 4. Chest Stretch Hold for 15 sec

The Flexibility Moves By stretching the muscles in your arms, chest, back, and legs, you are eliminating tension, building your flexibility, and reducing your soreness. These moves are in order you perform at the end of each workout, you can also perform each stretch on its own at other times. This is useful if you find one area of your body is feeling stiff and sore. 1. Chest Stretch Stand with your feet shoulder width apart and your leg slightly bent. Pull your tummy muscles in and keep your head, neck, and shoulders relaxed. Clasp your hands behind your back. Keeping your back straight, lift your arms behind you until you can feel a stretch across your chest. Hold for 15 seconds, then return to start.

www.FitnessExpertNetwork.com

-9

2. Upper Back Stretch Stand with your feet hip width apart and your legs slightly bent. Straighten your arms out in front of you and clasp your fingers together. Keeping your lower back firm and your body upright, gently push your hands away from you. Feel the stretch across your upper back and the back of your shoulders. Hold for about 15 seconds and then slowly lower your arms to the start position.

3. Triceps Stretch Stand with your feet hip width apart and your legs slightly bend. Raise one arm and place the hand over your back (as if trying to scratch your upper back). Now increase the stretch by gently pushing the elbow back with your other hand. Hold the position, feeling the stretch down the back of your arm for 10 seconds. Slowly return to the start position and repeat with the other arm.

4. Spine Rotation Lie on your back, with arms stretched out at shoulder level. Bend both legs to 90 degrees, then drop your knees to one side so one is touching the floor, but dont force the stretch. Hold for 15 seconds, then return to the start before repeating on the other side.

5. Glute Stretch Lie on your back on the floor. Bend the knee of one leg, but keep your foot on the floor. Cross your other leg so your ankle is resting just above the knee. Clasp the thigh of your first leg firmly by both hands, then gently pull it toward you. Feel the stretch in your bottom and your outer thigh. Hold the position for about 15 seconds or a little longer if you can, then slowly return your legs to the start position. Repeat the stretch using your other leg.

6. Lying Down Hamstring Stretch Lie on your back on the floor with one leg bent at the knee and your foot flat on the floor. Hold your other leg with one hand behind the thigh and one hand behind your calf. Keeping this leg as straight as you can, gently pull it toward you until you feel the stretch down the back of your thigh. Hold the position for 30 seconds, allowing the muscles to relax into the stretch as you do so. Slowly return to the start position. Repeat with your other leg.

www.FitnessExpertNetwork.com

- 10

7. Standing Hamstring Stretch Place one heel in front of you and put your hands on your thigh. Bend your other knee and slowly bend forward from the hips. Feel the stretch in the back of your thigh, calf, and the back of your knee. Hold for 10 seconds, then slowly lean in a little farther to intensify the stretch. Hold for 10 seconds, then repeat on the other side.

8. Quadriceps Stretch Stand up straight, keeping your supporting leg slightly bent. Bend your other leg and holding the front of your foot, pull it up toward your bottom. Keep your knees together, hips pointing forward, and back straight. Feel the stretch in the front of your thigh and your hip. Hold for 20 seconds, and then repeat with the other leg.

9. Lying Down Quadriceps stretch Lie face down with your head on one hand. Keeping your hips on the floor, bring one leg behind you and hold the front of the foot. Keep your head down and neck relaxed. Hold for 20 seconds, and then repeat with the other leg.

10. Outer Thigh Stretch Sit with one leg in front of you and the other crossed over it. With one arm for support, use the other to ease your knee across your body. Feel the stretch in your outer thigh. Hold for 30 seconds. Repeat with your other leg.

11. Inner Thigh Stretch Sit with your back straight. Place the soles of your feet together, then, holding your ankles, pull your feet in toward you. Hold the stretch for 30 seconds, feeling it in your inner thighs as you relax your legs down towards the floor. You can intensify this stretch by placing your elbows on your knees and, keeping your back straight, gently easing your body forward from the hips.

12. Calf Stretch Stand with your feet together, then step back with one foot, pushing into the heel and bending your other leg slightly. Keep your back straight, feet facing forward, and heels on the floor. Imagine a straight line running from your back heel to your head. Hold for 20 seconds, feeling the stretch in your calf. You can increase the stretch by moving your rear foot slightly back, pushing into the heel, and holding for a few seconds.
www.FitnessExpertNetwork.com - 11

Follow this program and notice how much better you look, feel, and perform in you next junior tennis match.

About the Author


If you are a weekend tennis player, a competitive amateur, or professional player, Alton Skinner, a Raleigh, North Carolina athletic performance and nutrition specialist, can help you create a conditioning and nutrition program that adds endurance, reduces painful injuries, and reshapes your body so you can win more tournaments and play your best tennis all the time. Work with him directly or follow the guidelines in a personalized Tournament Player Performance Plan, a complete plan designed just for you based on your playing schedule and current body condition, to maximize your performance when it matters most to you. More information is available by calling 919-270-4658. Or visit his website www.altonskinner.com. Mention that you read this article and receive a complete tennis conditioning analysis and a copy of Altons quarterly conditioning and nutrition guide, Accelerated Golf and Tennis, a $40 value.

www.FitnessExpertNetwork.com

- 12

Building A Better Junior Tennis Player


By Alton Skinner
Junior tennis players should treat their bodies like an athlete treats their body. Playing tennis for a bit of fresh air is fun, but for serious players, it can be draining due to the mental focus, skill, and conditioning required to ensure victory at each point. Training for tennis tournaments is not easy either. It is grueling and mind numbing. At the highest levels tennis forces you to train like an elite athlete, pushing your threshold of both physical and mental fatigue. While it is not yet the norm for junior tennis players to follow a specialized training program, it will become so. It is inevitable since it is part of the quest to become number one in most sports. I feel the best time to begin to introduce this concept of training for tennis is at the junior level. By introducing this new generation to this type of conditioning for tennis, we will see the development of stronger, faster, more injury resistant, and healthier tennis players than ever before. Not only at the junior level but over the course of their lifetime. Why Training is Necessary The available information on junior tennis conditioning is thin at best. Junior players' needs are different than those of adult players. Junior athletes are not little adults. When you consider the difference between young players and adult players, in size, physical abilities, and psychological characteristics, you must organize the training experiences differently. As junior tennis becomes more popular and as a consequence more competitive, it is important to prepare our athletes for the rigors of competition and the rigors of life. What I plan to do is lay out a step by step plan for the junior athlete. This plan will provide exact guidelines for nutrition, injury prevention, skill improvement, and how to prepare for the big tournament. Each day is laid out for you so nothing is left to chance. Each day you will take consistent actions that will create a winning junior player. This program comes as close to guaranteeing your success as any self help program can. It lays out a comprehensive, understandable plan and model for you to follow as you develop your skills and become a seasoned athlete. If, however, you're still unsure of a technique, call or e-mail me. I have a responsibility to my readers and I intend to meet it. My phone number is listed at the end of this column and I answer my own phone. If you want clarification, ask me. If I think you need more extensive consulting assistance, Ill tell you. Fair enough? As a junior tennis player you have not had access to the powerful training techniques used for years by football, baseball, basketball, track and field and all the other major and Olympic sports to enhance performance. As a result you are not getting the most out of your abilities. The same principles of training that help Michael Jordan excel at basketball or help Tiger Woods dominate his sport will boost your performance on and
www.FitnessExpertNetwork.com - 13

off the court. You can experience harder serves consistently, you can play better in the heat, and you will find your energy level remains consistently high throughout a tournament. You can play better and better every day, every week, and every year. You can develop the type of habits that will improve you chance of success at the junior, collegiate, and the professional ranks. These same habits of planning and action will help you become more successful in adulthood. Any training program should apply the five basic laws of training to ensure improvement and keeping athletes free of injury. This is especially important for the young junior tennis player. Law Number One: Develop Joint Flexibility Most strength training exercises use the entire range of motion of major joints, especially the knees, ankles, and hips. Good joint flexibility prevents strain and pain around the knees, elbows and other joints. Ankle flexibility should be a concern for all athletes, especially beginners. Good flexibility prevents stress injuries. You must start developing ankle flexibility during pre-pubescence and pubescence so that in latter stages of athletic development it need only be maintained. Law Number Two: Develop Tendon Strength Your muscle strength improves faster than tendon and ligament strength. Sometimes lack of a long term view or improper use of the principle of specificity cause coaches and trainers to overlook the strengthening of ligaments. Tendons and ligaments grow with anatomical adaptation. Without proper anatomical adaptation, strength training can injure the tendons and ligaments. Training your tendons and ligaments causes them to enlarge in diameter and increases their ability to withstand tension and tearing. Law Number Three: Develop the Core Your arms and legs are only as strong as the trunk of your body. A poorly developed trunk is a weak support for your hard working limbs. Your training program must first strengthen your core before focusing on your arms and legs. Your core acts as a shock absorber for jumps, rebounds, and plyometric exercises. The core stabilizes your body and acts as a link between arms and legs. Weak core muscles fail, and limit your ability to perform to your highest level. You must pay more attention to your core if you hope to reach your tennis goals. Abdominal Muscles. Your abdominal and back muscles surround the core of the body with a tight and powerful support structure of muscle bundles running in different directions. Since many players have weak abdominals relative to their back, general and specific abdominal training is needed. Back Muscles. Your back muscles, including the deep back muscles of the vertebral column, are responsible for many movements such as back extension, extending and rotating the trunk.
www.FitnessExpertNetwork.com - 14

Your trunk acts as the transmitter and supporter of most arm and leg actions. The Iliopsoas. The iliopsoas is an essential muscle for hip flexion and running. It is not a large muscle; it is the most powerful hip flexor, responsible for swinging the legs forward. Tennis requires a well developed iliopsoas. Law Number Four: Develop the Stabilizers Your big muscles work more efficiently with strong stabilizers or fixator muscles. Stabilizers contract to immobilize a limb so that another part of your body can act. Improperly developed stabilizers may hamper the activity of your major muscles leading to reduced power and a risk of increased injury. Unfortunately, few coaches take the time to develop the stabilizers. Time should be set aside at the beginning and end of the year for stabilizer training. Your core muscles, rotators, and stabilizers should be developed using a long term progression. A casual approach to this area will do a disservice to a serious tennis athlete. Law Five: Train Movements, Not Individual Muscles Players must resist training muscles in isolation as if you are a body builder. The purpose of strength training for tennis is to simulate sport skills. Tennis skills are multi-joint movements that happen in a certain order, called a kinetic chain. According to the principle of specificity, your body position and limb angles should resemble those for the tennis stroke. When you train movements, your muscles are integrated and strengthened to perform the tennis stroke with more power. Therefore, tennis players should not use weight training alone, but should broaden their training program to include medicine balls, rubber cords, shots and plyometric equipment. Exercise performed with these devices allows you to mimic the tennis stroke more easily. By following the techniques in this article, you will succeed, like the thousands of others using them, in becoming the best athlete you can. To be sure, there are costs involved in this process. It takes time and dedication to stretch each day, to consume a proper diet, to lifts weight to increase your power and reduce the risk of injury. But in the final analysis, there is nothing so potent realizing your full potential in order to carry yourself like a champion athlete, and to feel the power and strength of your body and your mind. It will all be worth it if it allows you someday to stand there holding a championship trophy or sign a letter of intent to a major college as your friends and family watch you proudly and praise your for doing your best. Lets get started!

www.FitnessExpertNetwork.com

- 15

About the Author


If you are a weekend tennis player, a competitive amateur, or professional player, Alton Skinner, a Raleigh, North Carolina athletic performance and nutrition specialist, can help you create a conditioning and nutrition program that adds endurance, reduces painful injuries, and reshapes your body so you can win more tournaments and play your best tennis all the time. Work with him directly or follow the guidelines in a personalized Tournament Player Performance Plan, a complete plan designed just for you based on your playing schedule and current body condition, to maximize your performance when it matters most to you. More information is available by calling 919-270-4658. Or visit his website www.altonskinner.com. Mention that you read this article and receive a complete tennis conditioning analysis and a copy of Altons quarterly conditioning and nutrition guide, Accelerated Golf and Tennis, a $40 value.

www.FitnessExpertNetwork.com

- 16

Quick and Easy Drills For Improving Junior Tennis Players Speed Agility and Quickness
By Alton Skinner
Junior Tennis is a complex sport. It requires speed, agility, balance, quickness, reaction time, power, strength and endurance. Unfortunately there is rarely time to develop all these attributes alone. It becomes crucial to use a training program that incorporates most of these areas of skill. Those that are most important in junior tennis are speed, agility and balance. Can this junior player run down balls that the average player can't reach, can this junior get from area a to b quickly and on balance and ready for the next stroke? These are just some of the question you a faced with when developing a speed and agility program for a junior tennis player. Below is a sample program that addresses the need for speed, balance and quickness. Perform each drill for 2 minutes total. Divide into 4 sets of actual work with a brief rest period. Perform this junior program two times per week following a skill training session. Perform Drills for 30 seconds with 20 seconds rest between sets Drill One: A-Skip For Height: Supplemental Speed Purpose Increase hip extension, flexion strength, and ankle stiffness Procedure

Skip using perfect posture and arm action The knee on the recovery leg should be brought high and stay fully flexed while keeping the ankle close to the gluteus and dorsiflexed. When the recovery knee is at the highest point, the opposite ground foot should emphasize plantar flexion. Keep the upper body in an upright and steady position at all times: the foot strike should be quiet but explosive, emphasizing muscle stiffness at the ankle.

Be careful not to slam the foot onto the ground. Drill Two: 40-Yard Square Carioca-Cone Drill Purpose Improve ability to change direction, flexibility in hips and footwork

www.FitnessExpertNetwork.com

- 17

Procedure

Place a cone at each corner of the court. Start in a two point stance. Begin on the right side of the square and sprint forward 10 yards. At the first cone make a reverse pivot Carcioca 10 yards to the next cone. Reverse pivot and backpedal 10 yards to the next cone. Reverse pivot and carioca 10 yards to the finish.

Drill Three: Carioca: In-out Shuffle Agility ladder Drill Purpose Improve agility, balance, coordination, and quickness Procedure

Start in a two-point stance Begin standing sideways to the ladder, with the ladder in front of you. Step with the left foot straight ahead into the first square. Follow with the right foot into the first square. Step back and diagonally with the left foot until it is in front of the second square. Follow with the right foot until it is in front of the second square. Repeat this sequence throughout the ladder. Each foot hits every box Variations: Perform the same pattern with each foot in a separate box; use every other box to increase the length of your lateral step. Perform with the ladder behind you

Drill Four: 15-Yard Turn Drill Cone Drill Purpose Improve ability to change direction, flexibility in hips and footwork Procedure

Start in a two point stance Sprint forward 5 yards to cone 1 and make a sharp right turn around it. Sprint to cone 2, located five yards to the right of the start and diagonal from the first cone, and make a left turn around it Sprint 5 yards through the finish. Variations: Put the inside hand on the ground when making turns. Change distances to the cones, make turns on command, not at the cones.

Drill Five. Lateral Skaters to sprint: Lower body plyometrics and speed
www.FitnessExpertNetwork.com - 18

Purpose Improve cutting ability and first step lateral quickness Procedure

Begin with both feet together and push off laterally with one leg. Upon landing, immediately push off in the opposite direction and continue the drill for either reps or time. To develop quickness, perform as many reps as possible for time.(ten seconds or less) At end of time sprint to opposite of the court.

Drill Six; Medicine Ball Wall Overhead Toss: Upper Body Plyometrics Purpose Enhance explosive power in throwing and overhead activities Procedure

Face a wall in an upright athletic stance with a medicine ball held over your head Throw the ball, striking the wall directly in front of you. Variations: Use different stances, step forward while throwing or throw from a kneeling position

Follow this program and watch your speed, quickness, and agility improve. Plus you will give yourself every chance to perform better in every junior tennis match you play.

About the Author


If you are a weekend tennis player, a competitive amateur, or professional player, Alton Skinner, a Raleigh, North Carolina athletic performance and nutrition specialist, can help you create a conditioning and nutrition program that adds endurance, reduces painful injuries, and reshapes your body so you can win more tournaments and play your best tennis all the time. Work with him directly or follow the guidelines in a personalized Tournament Player Performance Plan, a complete plan designed just for you based on your playing schedule and current body condition, to maximize your performance when it matters most to you. More information is available by calling 919-270-4658. Or visit his website www.altonskinner.com. Mention that you read this article and receive a complete tennis conditioning analysis and a copy of Altons quarterly conditioning and nutrition guide, Accelerated Golf and Tennis, a $40 value.
www.FitnessExpertNetwork.com - 19

Are Trainers Focusing on Functional Training too Much and not Enough on Fat Loss?
By Andrew Voris
The other day I read an article from a very successful fitness information guru addressing the "functional training" craze. His concern was that when someone buys training and they are asking for a weight loss solution they are typically getting more of a corrective exercise program and not a weight loss program. He wrote... "The fitness industry has swung so far to the realm of 'physical therapy' we are forgetting the reason why clients go to a gym or fitness professional in the first place." And goes on to say.... "If I am fitness professional and the client pays me money to help them lose weight, then it is my goal to help them lose weight! Period." I agree with Ryan however shouldn't a trainer be able to address both better movement patterns and obesity in the same client? Maybe the client is obese due to poor movement patterns if the movement patterns have caused inflammation of a joint and now the client hurts to move and is therefore more sedentary. It's which came first the chicken or the egg with every client. The inactivity will inhibit movement patterns just as poor movement patterns will cause a person to move less if they are in pain. Both become an issue equally. If I do not address movement patterns in a weight loss program the pain that could occur from the poor movement patterns may be the very reason the client stops training! Of course some athletes get an injury or develop a poor movement pattern and never get pain therefore never decrease activity but they can still improve performance by improving movement patterns. Some people get fat from less activity and as Ryan said poor nutrition but most of these people will quickly develop poor movement patterns.

www.FitnessExpertNetwork.com

- 20

I hope I've proven my point! The larger problem here which Ryan is addressing is obesity. I can help someone overcome a movement pattern problem far more easily than I can help them overcome an issue with obesity. Obesity is much more psychological in nature and needs to be dealt with in a much different way. The program needs to address the emotional reason they are obese as well. Maybe this is why we see so many trainers opt for "functional training" rather than being a fat loss guru. If you are not addressing the nutritional component with every client you make a big mistake. Every person in America needs to understand healthy eating and supplementation in order to be healthy and keep those around them healthy. I recommend every client at least look at Prograde Nutrition, nutrition generator, & Purfoods fitness. I help them decide how many calories they need and I share guidelines with them. They either partake themselves or tell others. My job is to inform and educate. I agree with Ryan that obesity is a problem and that we do not have enough good trainers addressing obesity properly. The resources are available and I feel as soon as trainers catch on to these resources this will change. I have managed a few very large health clubs and am amazed how many trainers do not know of Ryan Lee, Brian Grasso, Lee Taft, Eric Ruth, Pat Rigsby, and so on. These trainers are hiding under a rock. This information they provide and resources should be a staple for any trainer. This is what shows me that there are so many trainers that don't care. When trainers start caring we will have a shift and a large impact on the obesity population.

About the Author


Andrew Voris is a certified personal trainer located in Glen Ellyn, IL. He is a former nutrition division coordinator for Health Track Sports Wellness in Glen Ellyn, IL and owner of BodyForm Personal Training. His website is http://www.bodyformpersonaltraining.com

www.FitnessExpertNetwork.com

- 21

"Developing a winning training program!"


By Andrew Voris
I have been a trainer for about 12 years now and I feel that for the first 8 years or so I was just searching for the best training program for my athletes. I would read every book I could find and download every new training program available. Of course I learned quite a bit but were my athletes really getting the best training program available? What I know is that if an athlete has a training program that they follow they can see better results than if they just show up to train and ho-hum around. What I also know is that if the training program was created with the end in mind it will be even more successful. What I mean is that the training program actually has progressions and a rhyme and reason for those progressions. Taking it a step further, if the athlete is monitored by a trainer and the trainer determines when the next progression begins based on an assessment of the athlete the training program will be even better. This is different than the training program having set time frames for each phase say 4 weeks for Muscular Development Phase. The trainer interacts every day with the athlete and should be recording several variables throughout the sessions to determine the best time to make changes in the training program. I also think that most training program is fairly sound as long as the trainer has a firm grasp of the concepts and more importantly the variables. I have seen many trainer obtain a certification and then never crack the book open again. A trainer must study continually in order to understand the variables in training program design. What happens when an athlete pulls a hamstring playing around with buddies the first week of power and plyometric training program? What do you as a trainer do now? Stop the training program? Change the training program? How about regressions in some areas and progressions in others? If the trainer understands the variables for training program design he/she should be able to rehab the leg while not losing much ground in the overall training program. As an athlete it is crucial to have a trainer following these principles. Of course an athlete can settle for a mediocre training program/trainer and still possibly see some results but why would you? Author s resource box Andy Voris is a certified personal trainer/strength coach located in Glen Ellyn, IL. He works with athletes of all levels including NFL players like Todd Sauerbrun. He owns to companies, BodyForm Personal Training & Athlete Development Institute. His websites are http://www.bodyformpersonaltraining.com & http://www.athletedevelopmentinstitute.comI have been a trainer for about 12 years now and I feel that for the first 8 years or so I was just searching for the best training program for my athletes. I would read every book I could find and download every new training
www.FitnessExpertNetwork.com - 22

program available. Of course I learned quite a bit but were my athletes really getting the best training program available? What I know is that if an athlete has a training program that they follow they can see better results than if they just show up to train and ho-hum around. What I also know is that if the training program was created with the end in mind it will be even more successful. What I mean is that the training program actually has progressions and a rhyme and reason for those progressions. Taking it a step further, if the athlete is monitored by a trainer and the trainer determines when the next progression begins based on an assessment of the athlete the training program will be even better. This is different than the training program having set time frames for each phase say 4 weeks for Muscular Development Phase. The trainer interacts every day with the athlete and should be recording several variables throughout the sessions to determine the best time to make changes in the training program. I also think that most training program is fairly sound as long as the trainer has a firm grasp of the concepts and more importantly the variables. I have seen many trainer obtain a certification and then never crack the book open again. A trainer must study continually in order to understand the variables in training program design. What happens when an athlete pulls a hamstring playing around with buddies the first week of power and plyometric training program? What do you as a trainer do now? Stop the training program? Change the training program? How about regressions in some areas and progressions in others? If the trainer understands the variables for training program design he/she should be able to rehab the leg while not losing much ground in the overall training program. As an athlete it is crucial to have a trainer following these principles. Of course an athlete can settle for a mediocre training program/trainer and still possibly see some results but why would you? Author s resource box Andy Voris is a certified personal trainer/strength coach located in Glen Ellyn, IL. He works with athletes of all levels including NFL players like Todd Sauerbrun. He owns to companies, BodyForm Personal Training & Athlete Development Institute. His websites are http://www.bodyformpersonaltraining.com & http://www.athletedevelopmentinstitute.com

About the Author


Andrew Voris is a certified personal trainer located in Glen Ellyn, IL. He is a former nutrition division coordinator for Health Track Sports Wellness in Glen Ellyn, IL and owner of BodyForm Personal Training. His website is http://www.bodyformpersonaltraining.com
www.FitnessExpertNetwork.com - 23

Get Fit with Resistance Training


By Andy Salazar
Get fit incorporate resistance training. If you are not weight training youre missing the boat. I am going to discuss several reasons why everyone should train with resistance and debunk several myths associated with lifting weights. Resistance training is exercising to increase your muscular strength and muscular endurance by lifting weights repetitively with free weights, weight machines or bands. It helps to improve your physique, makes you physically stronger and improves your posture.

Some benefits of weight training are visually apparent. But it also: Lowers blood pressure Increases metabolism Increases bone density Helps with balance Improves body fat percentage Decreases risk of injury Helps the body work more efficiently.

With all that, you may wonder why more people don't use resistance training in their fitness plans. There are many myths surrounding resistance training, and these hold people back. Here are a couple of those myths, along with the reality: Myth: Women will get big and bulky. Reality: A major factor in massive muscle growth is testosterone. Women don't have as much testosterone as men, so don't worry about bulky muscles. Myth: If you stop, your muscle will turn to fat. Reality: Muscle and fat are different types of tissue. Muscle cannot turn to fat. Others reasons that people forego resistance training include not knowing how to do it, fear of injury or intimidation. These are all valid concerns. When you are thinking about incorporating resistance training into your routine, seek out the help of fitness professional. Remember, the benefits of resistance training are worth the long walk from the cardio equipment into unfamiliar territory at the gym.

www.FitnessExpertNetwork.com

- 24

About the Author


Written by Andy Salazar C.P.T. Owner: Empower Fitness Training 219 N. Encina St. B Visalia, CA 93291 (559)636-3488

www.FitnessExpertNetwork.com

- 25

"Multi-Set Training for Ultimate Fat Burning and Lean Muscle Mass"
By Andy Salazar
Quit wasting precious time at the gym wandering around aimlessly wondering which body part to work and follow my sure fire plan to get in killer shape faster then you ever thought possible. Stop your traditional style of weight training and start circuit training. If you are trying to lose weight and tone your muscles, like most gym goers are, then circuit training is a very efficient way to do it. Workout faster and train more body parts during each workout. Train every muscle group at least once every week with my three day a week workout plan. I'm not talking about your traditional style circuit training with time intervals. You can call it multi-set training. With this style of training you ensure optimal calorie burning and lean muscle building for your body, not to mention time efficiency. Your time wasting days at the gym are over. No more waiting for equipment or chatting. Choose today to start working toward a new, leaner, healthier you. Multi-set training involves three exercises that are performed back to back three to four times, with a 15-20 second break between each circuit. Rest times should be kept to a minimum so your heart rate will not go up and down but stay level. This will ensure that you are burning a ton of calories during each workout session. This can be done by keeping all the exercises close together, so you don't have to walk all the way across the gym, wasting time or reserving equipment. Here is an example of a typical circuit: dumbbell rows followed by, dumbbell pullovers, then a sumo squat or a flat bench crunch. Depending on your size and sex you can burn anywhere from 350-550 calories a workout. In a typical multi-set workout you will train three to four body parts each workout. This may seem like a hard workout concept to grasp, so I will only say it once; there are no rules to your workout. Your possibilities are endless. Throw all of your traditional ideas of weight training out the door. Instead of having a strict workout plan that does not allow for change, have a workout plan that is an outline of body parts you want to work and design it as you go. You can group your body parts like so, (back, abs, biceps), (shoulders, chest, legs), (triceps, abs, legs). The key to multi-set training is to keep moving. If one of your pieces of equipment is occupied, just do another exercise for the same body part. For example if you were doing a triceps pushdown and that is occupied, you could do triceps kickback or bench dips, and come back to the pushdown later. The only concern you should have with this style of training is reserving equipment in a large gym. When no rules apply to your workout you do not have to worry about reserving equipment. Just move on, and then come back to it later. Remember, time is of the essence. Your workouts should not be any longer than 30-45 minutes.
www.FitnessExpertNetwork.com - 26

Start your multi-set training today and transform your body into a calorie burning, lean muscle building machine. Here is a sample of a typical three day a week super, super set workout. Day One: Chest, Shoulders, Abs (Circuit #1) Flat bench dumbbell chest press 3 sets x 12-15 repetitions Dumbbell military press 3 sets x 10-12 repetitions Reverse crunches 3 sets x 20-30 repetitions (Circuit #2) Incline dumbbell chest press 3 sets x 12-15 repetitions Dumbbell side lateral raises 3 sets x 10-12 repetitions Decline crunches or regular flat bench crunches 3 sets x 20-30 repetitions (Circuit #3) Pec. Deck or dumbbell flies 3 sets x 15 repetitions Dumbbell front shoulder raises 3 sets x 12 repetitions Dumbbell shrugs or oblique crunches 3 sets x 20 repetitions Day Two: Back, Biceps, Legs (Circuit # 1) Dumbbell rows 3 sets x 12-15 repetitions Dumbbell pullovers 3 sets x 12-15 repetitions Sumo squats 3 sets x 15-20 repetitions (Circuit #2) Cable lat. Pull downs 3 sets x 12-15 repetitions Low cable rows 3 sets x 12-15 repetitions Cable curls 3 sets x 10-12 repetitions (Circuit #3) Dumbbell hammer curls 3 sets x 10-12 repetitions Bent over dumbbell rows 3 sets x 1215 repetitions Hyperextensions 3 sets x 15 repetitions Day three: Triceps, Legs, Abs (Circuit # 1) Triceps cable pushdowns 3 sets x 12-15 repetitions Leg extensions 3 sets x 15-20 repetitions Seated or standing calf raises 3 sets x 20-30 repetitions (Circuit#2)
www.FitnessExpertNetwork.com - 27

Bench dips or dumbbell kickbacks 3 sets x 15-20 repetitions Dumbbell alternating step lunges 3 sets X 10 repetitions Dumbbell stiff legged dead lifts 3 sets x 12-15 repetitions (Circuit # 3) Leg press (Light) 3 sets x 15-20 repetitions Dumbbell single leg calve raises 3 sets x 15 repetitions Abdominals (your choice) 3 sets x 20-30 repetitions

About the Author


Written by Andy Salazar C.P.T. Owner: Empower Fitness Training 219 N. Encina St. B Visalia, CA 93291 (559)636-3488

www.FitnessExpertNetwork.com

- 28

Reach Your Fitness Goals


By Andy Salazar
Not sure where to start with your health and fitness goals, I am going to give you three tips to help you reach your fitness goals. I often come across clients that are not sure where to start with their fitness plan or are losing steam one month into their fitness plan. Here is what I recommend. If youre not getting the results you did at the beginning of your fitness plan, look to mix it up a little. Your body is a very adaptive machine, and it quickly adjusts to the stress of a regular workout routine. This is why you should cycle your workouts every 8-12 weeks, for optimal results. In order to keep getting consistent results from all of your hard work, look to increase the intensity, duration, and difficulty. For example, with your cardiovascular training if you walk on a treadmill increase your speed and grade, or try another piece of cardiovascular equipment. With your weight training routine increase the weight amount, and try different exercises to isolate specific muscles. Avoid the pitfalls of doing the same workout routine every week; this usually leads to a burn out. Along with mixing up your workout routine, here are 3 more tips to boost your results. 1. Set realistic goals: Write down specific short- term goals and aim for them. For example if you want to lose 20 pound break it down into 5 pound increments. 2. Drink lots of water: Drink at least four 16oz. glasses of ice water a day, and you will burn an extra 100 calories a day. Water is a natural fat burner and has several other health benefits like healthier skin, improved energy, and it helps to remove toxins from the body. 3. The three hour rule: If you are going to be very active after a meal, then feel free to eat more calories. But, if you are going to be sedentary, consume fewer calories. Always think about what you will be doing up to three hours after you eat. Good luck, remember on day at a time, and dont beat yourself up over one bad day.

About the Author


Written by Andy Salazar C.P.T. Owner: Empower Fitness Training 219 N. Encina St. B Visalia, CA 93291 (559)636-3488
www.FitnessExpertNetwork.com - 29

Six Pack Abs Experts Reveal The Top 10 Worst Abdominal Exercises
By Arnel Ricafranca
The six-pack, which is also known as an "eight-pack" is the result of well-developed abdominal muscle and tissue made visible by having a low level of body fat. A six pack does not consist of six muscles. It is one muscle separated into sections by the linea alba, which runs vertically and separates the rectus abdominus into a right and left sides, the horizontal lines are the tendinous inscriptions There are a large number of individuals who seek "great six pack abs, and the number is escalating. Something else that is escalating is the number of flawed ab training advice. The wrong advice will only lead to mistakes and possible injuries. The most important and valuable parts of a good abdominal exercise routine is the usage of the core muscles. A large number of workouts and routine offerings pay no attention to the core muscles. The deep lying transverses; part of your core muscles act to stabilize, balance, and support movement. The transverse acts in the same way as a corset, and is one of the primary contributors to the ever popular "flat tummy." Focusing on the external muscles alone, neglecting the core muscles could lead to a look of abdominal distension. Wayne Westcott, PhD., Fitness Research Director at the South Shore YMCA in Boston states two primary concerns when considering an abdominal exercise routine. According to Westcott, "in a routine where any abdominal exercise movement places stress on the back, the risks outweigh the potential benefits. In a nation where 80% of the population has back problems, caution is required. Secondly, anything that doesn't involve a range of movement of the abdominal muscles against a reasonable resistance is not going to be effective." When constructing your six pack abs program, you want to be sure you limit the exercise movements using only the ones that are safe as well as effective. Peter Francis, Ph.D., of the Biomechanics Lab at San Diego State University, compared 13 common abdominal exercise alternatives. His conclusion was that ab crunches on a stability ball proved to be the most effective and safe. Francis also ranked the exercises in order, and some of the best selling infomercial products, landed at the bottom of the list. It is now clear that the solution to getting a six pack abs or weight loss does not come from a piece of equipment or machinery. So, in order to help you stay clear of ineffective six pack ab routines, here are the 10 worst abdominal exercises you should be sure to avoid. 1. Electronic Ab Stimulation Its hard to turn on the television on a Saturday morning nowadays without being flooded with offerings for electronic ab stimulators and weight loss devises. They
www.FitnessExpertNetwork.com - 30

are all usually something so simple too. Many of these infomercials tell you that all you have to do is turn on the devise and it will do the work for you. Respected researcher, Dr. John Porcari, Professor, Department of Exercise and Sport Science at University of Wisconsin, says that electronic stimulation devices are certainly not the six-pack solution the ads promise. He has said, "All these machines are doing is telling your muscles to contract, causing what often equates to a painful contraction without fully activating all the neural and chemical signals that contribute to muscular development." Electronic Ab stimulation machine does not belong in a six pack abs workout routine. 2. Bent Over Twist Another well known exercise that is used to "work the waistline," is referred to as a bent over twist This is done by holding a light bar or a broomstick behind your neck with your arms outstretched, bending forward from the waist so your upper body is parallel with the ground, begin twisting from left to right. While this movement definitely requires some involvement of the obloquies, the primary muscles being worked are the spinal erectors, which strain to maintain force to keep your body flexed and stable at that 90-degree angle. A large amount of strain is placed on ligaments and connective tissue. Doing this exercise continuously over a period of time can gradually wear away soft tissue which can lead to serious back problems. 3. Straight leg double leg raises This exercise can be done on the floor or at the end of a bench, but no matter where you perform it, the abdominal muscles have very little involvement. It is your Psoas muscles that are doing most of the work. The Psoas muscles attach at the lumbar spine and the femur, which means the movement of this exercise places unnecessary and unwanted stress on the lumbar spine, including your low back discs, and spinal ligaments. Damian Stephens, Instructor for the National Council of Strength & Fitness in Miami, states, "In order to effectively, safely, and optimally target the abdominals, the exerciser should maintain a posterior pelvic tilt. In a straight leg double leg raise, the pelvis assumes a position where the pull of the psoas muscles increases the lordodic curve which the place most back problems occur in the general population. 4. Straight Legged Sit-ups A common mistake while doing sit-ups is performing them with your legs straight out in front of you perpendicular to your upper body. Also, you may remember back in high school when you had someone hold your feet down as you performed the sit-up. This is only causing unnecessary pressure to the lower spine, and the jerking movement used to lift your upper body off the floor can result in injury. You are much better off doing sit-ups which have the feet unsupported, knees bent, while slowly raising your upper body.

www.FitnessExpertNetwork.com

- 31

5. The ab wheel The ab wheel appears to be a great devise for burning the stubborn fat around the abs. People who have claimed to use it explain that they "really feel it." People must be aware that "feeling it" in the abs, doesnt mean the devise is giving you results. When using the "wheel" or doing any rolling movement, little range of motion is being conducted by the abs. While the "ab wheel" may have its benefits when being used in an advanced workout routine for a very conditioned athlete, it is not the best route for the unconditioned user. This device often results in low back pain. This means that if you have low shoulder and upper back strength, this movement can put the lower back in a somewhat dangerous position. 6. Seated Spinal Twist Machine These machines are the ones found in well-equipped health clubs. They allow the exerciser to flex the lumbar spine while twisting at the waist. This forces a great deal of pressure placed upon the spinal ligaments. The obloquies can be worked without any machine. Again the machines and devices are not the safe way to go about your routine 7. Improper use of the Nautilus abdominal machines Im sure you all have heard of the popular Nautilus abdominal crunch machine it has been a favorite of serious exercisers for years. Now dont get me wrong, this machine can be a good thing if used properly. The problem lies within the user of this machine. The Nautilus can provide you with an effective ab workout, but one common mistake made by exercisers is not having parts positioned properly, such as the seat. If the body is not properly aligned, the hip flexors wind up doing the most work while putting pressure on the discs of the lumbar spine. 8. Ab rocker This is one of those exercise devices sold on those infomercials I talked about before. Most infomercial fitness products, present their machine as an easy way to achieve quick results. The idea of this devise is that a rocking motion can be used to "smooth" the stomach and waistline. Out of the 13 exercises ranked in the study by Peter Francis, mentioned earlier, he proved that the ab rocker is 80% less effective than the traditional ab crunch. Lets not forget about those other offers for devices that "swing "glide" and "tighten" the abs to give you those lean six pack abs youve longed for. Try to steer clear of these also. 9. Roman Chair Sit-ups This movement takes place when the exerciser's thighs are parallel with the floor, and the upper body, beginning at 90 degrees to the lower body, lowers down backward, sometimes beyond the point where the spinal vertebrae are aligned. This is an exercise you will definitely "feel" in your abdominal region, resulting
www.FitnessExpertNetwork.com - 32

in a full extension of the rectus abdominus, return movement is when bringing your body down backward, the hip flexors are being stressed. This exercise causes compressive forces to be placed upon the spine when it flexes or extends beyond the considered safe limits. 10. Two-dumbbell side bend When side bends are performed properly they can target the obloquies, holding two dumbbells cause the resistance. It is a common belief that side bends will reduce the waist. Without the proper nutrition, additional aerobic exercises, and resistance exercises for all major muscle groups, side bends will not and can not reduce fat. If you develop a muscle underneath fatty deposits, you may actually INCREASE waist size.

About the Author


Arnel Ricafranca is a six pack abs expert, fitness boot camp coach, author, and a motivational speaker. He has authored and co-authored several books including The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40 available online at www.elitefitnessexperts.com. Mr. Ricafranca has been featured as the fitness expert on numerous media such as Jersey 101.5 FM, and Morris Health and Life Magazine, and numerous websites such as NBC WALB 10 News, NBC KPLC 7 News, and KTRE ABC 9 news. Mr. Ricafranca can be reached via fitnessvip@gmail.com

www.FitnessExpertNetwork.com

- 33

"Delayed Onset Muscle Soreness (DOMS)"


By Arthur J. Zanelli
Delayed onset muscle soreness (DOMS) refers to the pain one feels usually for 24-72 hours after a bout of particularly intensive or new exercise and activity. DOMS is a result of actual, physical damage to the structure of fibers that make up a muscle. It may often be accompanied by feelings of stiffness, extreme fatigue, weakness, and even inflammation if the damage is severe enough. Common amongst novice exercisers whom are exploring new movements or new exercise regimens, as well as experienced individuals whom are increasing the intensity of their routine in order to enhance performance, DOMS can: 1. Be a serious detriment to proper movement, leading to further injury. 2. Impede potential performance of activities, exercise, and sport. 3. Create an obstacle to the enjoyment of exercise, and therefore discourage new comers or people trying to regain fitness. However, although certain to be part of the exercise experience at some point in time, it is important to stress that DOMS is part of an adaptation process by which we become stronger, and ultimately improve performance. Usually, after a bout, or a few bouts, of DOMS, the muscles adapt to the new stress to which they are being subjected, and will strengthen. The goal of a workout is not to be sore and it is certainly avoidable. Too often, exercisers will rely on how sore they are the next day to gauge the appropriateness or success of their workout session; if you are frequently sore after activity, this is a sure sign that you are overtraining, overexerting- working consistently beyond your present fitness level, and not allowing for enough recovery time between sessions. What can be done to avoid or minimize muscle soreness? Understanding what DOMS is and what causes it are a good first step. Identifying what it is not will also be discussed. DOMS is a result of overstressing a muscle or group of muscles. New and unfamiliar movements, activities and exercises- as well as sudden increases in the duration, frequency, and intensity of activity can lead to small (micro) tears in the muscle structure. The greater the change in your routine, the greater the likelihood of tearing, and the greater the damage done. DOMS occurs in the eccentric- also referred to as the negative or lowering- phase of a movement. This can occur during both resistance and cardiovascular training. Running downhill, the landing phase of plyometric jumps, and lowering weights are all eccentric movements. Basically, the amount of force that the muscle is exerting is somewhat less than the resistance being met the weight of ones legs, the weight of the body, and a dumbbell in the aforementioned scenarios- resulting in the muscles being stretched and lengthened, while it is actually to contract and shorten. The resistance is moving one way (into gravity), while the muscle is unsuccessfully trying to pull the opposite way.

www.FitnessExpertNetwork.com

- 34

In the positive or concentric phase of a lift or movement, the muscle is exerting more than enough force to pull the resistance away from gravity, with no stretching of the muscle. Therefore, there is little or no tearing. This is not the passive pulling on a muscle we associate with stretching, when we gradually allow ourselves to fall into gravity. This is a vigorous, sometimes sudden or even violent tug-as in plyometrics. The inertia of the movement continues to pull us down even as we are trying to stop. The muscle fibers rip, and they need to be repaired. This is good? Many will think so. You need to tear a muscle in order to grow it. Not necessarily, and not to the point of constantly being sore. Keep getting small tears, and eventually a big rip will occur. If you are always sore, how can you motivate yourself to move again in your next exercise session? There is also the possibility of inflammation, and even getting sick- that inflammation is a localized immune response that is part of the tearing down and repairing process. Occupy your immune system with fixing your muscles, and it cannot fully fight off a cold. What can be done then to minimize DOMS and maintain a consistently high level of performance in exercise and activity? 1. Warm up thoroughly before activity and take time to cool down afterwards. 2. Always stretch at some time during your routine. 3. Gradually add new movements or exercises to your routine. 4. Gradually increase the intensity, duration, and frequency of any activity. 5. Minimize eccentric tearing by slowly lowering weights, or more gradually controlling your descents in plyometrics. 6. Incorporate high-speed isokinetics into your training routine- explosive movements that emphasize power- a proper combination of speed and strength- for better performance.

About the Author


For more information, please visit www.VERTfitness.com

www.FitnessExpertNetwork.com

- 35

"Fitness Tips for Travel"


By Arthur Zanelli
One of the most common questions that practitioners in the fitness field are asked is what people should do when they are away from the gym or are unable to get to a gym while traveling. Summer is approaching quickly, and with it, many of us will be taking advantage of the warmer weather and time off to get away from the area. Whether we travel abroad for weeks at a time, or have weekend homes out East, upstate, or down at the shore, keeping fit can be a challenge. This is particularly true for our clientele here at VERT; it can be difficult to replicate the intensity of the training sessions here. However, by adjusting ones expectations, you can aim to maintain your fitness level, and at the very least keep in the habit of exercising. Do not limit yourself to a particular exercise or piece of equipment. Instead, broaden your outlook by thinking in terms of movements rather than specific exercises. To achieve this, think in terms of muscles and joints. Do not reduce yourself to body parts such as chest, back, arms, legs, abdominals, and lower back. Do you know which muscles are located in each region of the body? Do you know which joints are surrounded by these muscles? Such as wrist, elbow, shoulder, hip, knee, and ankle. Gaining this type of knowledge will increase the benefits of exercise dramatically. You can think of exercise in terms of movement. Remember that all the exercises you do are simply motions that the body does naturally on its own; no equipment, no dumbbells, no bands. What fitness equipment does is simply add resistance and increase the intensity to the bodys normal movements. This increased intensity gets us into better shape. Here is a quick, helpful lesson in kinesiology. A joint is the meeting of two or more bones. There are a few different types of joints in the body that are categorized by the degree to which they can move. Your ankle is a joint, not a bone. Therefore, you cannot fracture or break it. You can fracture or break any of the bones that connect at the ankle; you can dislocate the ankle. You would much rather break a bone than dislocate a joint, if you had a choice. The job of your muscles is to move the joints. A muscle can only shorten, or contract, towards its own middle- a concentric contraction. A muscle can never be actively lengthened by you. It can be lengthened by an external resistance sufficient to overcome the force it exerts. However, this is what happens as you lower the resistance in a typical weight training session. The muscle is trying to shorten but you are not applying enough resistance to prevent the weight from being lowered. It is this eccentric contraction that results in the severe muscle soreness you feel after free weight training. At VERT we work the concentric phase with the VERT machines, limiting your soreness. So, be prepared to be a bit sore when training away from here. Why the lesson? Think about which muscle, or preferably, multiple muscles, you would like to work. What joint does it move? If you can apply this lesson, you lift the restrictions on your ability to train.
www.FitnessExpertNetwork.com - 36

Let us take a look at the worst case scenario while you are traveling and develop a plan for exercise- no gym, no equipment. First, a little planning and a slight expenditure on your part can alleviate this. Surely, one can pay a guest fee at a hotel gym. Think simpler and cost effective, as well as less space consuming- both in your luggage, your car, and your home/hotel room when traveling. With just a few light dumbbells, medicine balls, or even better for hotel stays, resistance bands, can do the trick. An even more readily accessible source of resistance is? your body and its weight. Here is the minimalist approach to VERT style resistance training. You will perform eight to ten exercises. Half will be primarily upper body, half will be primarily lower body. You will perform each exercise for between 20 and 40 seconds (sorry, one more expense- a stopwatch or a watch with a second hand). Your rest will be from 20 to 40 seconds. Move as quickly as you can; this will ensure the cardiovascular component of the session, i.e. getting your heart rate up. You may shorten the activity to 10-15 seconds, but only if you add activity to the rest period. Of course, at VERT, rest only means doing something different from resistance exercise. You all know some basic drills- varying jumping jacks, jumping rope (okay, another expense), and running in place, various types of hopping, squat thrusts, and mountain climber. Do each circuit two or three times, with 3-5 minutes rest in between them. Same VERT rest principle applies now, with some form of consistent movement- think obstacle courses, running around things, jumping over objects, throwing objects, wrestle with your significant other(Keep it clean although there could be an argument for increased motivation and core work). Finish up with some core work and stretching. A sample routine: DAY ONE Resistance Training DAY THREE Resistance Training DAY FIVE Resistance Training RESISTANCE TRAINING Warm-up: 3-5 minutes of moderate intensity activity (jogging in place, jumping jacks) Stretch: Dynamic Stretches (you better know these by now, or else) Resistance Training: alternate between each column UPPER BODY Push-ups Body Rows Dips Upper Body Combo

www.FitnessExpertNetwork.com

- 37

REST Jumping Jacks Mountain Climber Sprint/Jog in Place Squat Thrusts Lower Body Wall Squats or Body Weight Squats Hip/Thigh Extension Jump Squats Lunges BETWEEN CIRCUITS: 1. High-knee running (20 seconds), high-heel running (20 seconds), side shuffling (20 seconds). Repeat 3X 2. Lateral leaps (20 seconds), forward/backward leap (20 seconds), knee-tuck jump towards chest (20 seconds). Repeat 3X. 3. Side shuffle (20 seconds), crossover shuffle (20 seconds), carioca shuffle (20 seconds) CORE (30 seconds each): crunches, bridges, adduction (towel between knees), clamshells, reverse crunches, Supermans, Russian/Torso Twists, alternate arm/leg raises, planks.

About the Author


For more information, please visit www.VERTfitness.com

www.FitnessExpertNetwork.com

- 38

"Functional Training"
By Arthur Zanelli
One of the most significant changes in fitness trends is the rising popularity in functional training. Functional training is a classification of exercise which involves training the body for the activities performed in daily life. Why does the way we train have such a major impact on our overall health and fitness? Popular opinion on training has historically been that as long as you look good, you must be doing yourself some good. It is clear now, however, that health and fitness are not one and the same. In fact, inappropriate training is potentially more damaging than relative inactivity. Obviously, at VERT your workout is designed and supervised by a trainer, but think of how many people youve seen in the past at conventional gyms, just one rep away from the emergency room? So what are we supposed to do; sit on the couch to avoid injuring ourselves at the gym? As fun as it sounds, couch-sitting is not recognized by the AMA as beneficial to your health. The answer, of course, is to train functionally. Our bodies are designed to operate as a unit, sharing stresses across multiple joints. ? Movement-based exercise is a phrase used to describe training that is specifically designed to improve performance in everyday life. According to Paul Chek, founder of the C.H.E.K. institute for personal trainers (a very smart guy in the health and fitness field), the six primary movement patterns are: 1. One-leg stance (think Daniel-san from The Karate Kid) 2. Squat (think of your favorite exercise at VERT) 3. Push (think of moving things away from your body) 4. Pull (think of moving things toward your body) 5. Bend-to-extend (think about anytime you've picked something up) 6. Rotation (think trunk and hip rotation) At VERT we strive to incorporate all of these movements into your workout (I'm sure youre all more-than-familiar with the idea of push and pull!). The VERT equipment is entirely based on multi-joint movements which allow you to improve your practical strength as well as aesthetics.

www.FitnessExpertNetwork.com

- 39

About the Author


For more information, please visit www.VERTfitness.com

www.FitnessExpertNetwork.com

- 40

"How to Jump Higher"


By Arthur Zanelli
One of the most fundamental and functional movements in athletics is the vertical jump. Athletes from every sport strive to improve their vertical each year, hoping for just another inch or two. So, how can you dunk like LeBron James or leap like Marvin Harrison? I decided to do a little research and see what types of exercises would have me jumping higher in 2007. I consulted Walter Theis, MD of the VERT Fitness Training Center in Santa Monica, CA which has an alumni list of pro athletes like Shaquille ONeal, Johnnie Morton and Holly McPeak, to name just a few of their big jumpers. Dr Theis told me that the key to improving your vertical is not based on raw strength or speed, but power, which is the combination of force and velocity. Next, I spoke with Walter Osias, a sports trainer with a Master's Degree in Exercise Kinesiology from the University of Sydney, Australia. Walter told me that in addition to power; one must develop range of motion and neuromuscular facilitation, the speed at which your brain can fire muscle fibers. So, what are the best exercises to improve power range of motion and neuromuscular facilitation? After testing numerous exercise modalities, I narrowed it all down to this list of the five best vertical leap training movements. 1) Box Jumps - Repeatedly jump from the floor to a plyo-box 24 in height. This is a very basic, but beneficial movement that will help develop technique through repetition. If you want to get better at shooting free throws, you shoot free throws. If you want to get better at jumping, jump. 2) Depth Jumps - Slightly better than the box jump, the depth jump focuses on the loading phase as well as the explosion phase of the jump. Jump off of a 12 box landing onto the floor, then jump up to a 24 box. 3) Olympic Lifts - Olympic lifts are the good and traditional method to develop power, but there are a few limiting factors. First, Olympic lifts only provide resistance in the initiation of the movement which limits range of motion. Second, Olympic lifts, such as the clean-and-press and snatch, are not jump-specific. 4) Shuttle Jumper - The MVP Shuttle Jumper, manufactured by Shutttlesystems and available at VERT Fitness of Santa Monica, utilizes spring loaded resistance to create opposing force in both directions. This exercise is functional, jump-specific, and trains for both power and neuromuscular development.

www.FitnessExpertNetwork.com

- 41

5) High-Speed Isokinetics - This is the Cadillac of vertical jump training. High-speed isokinetics provide constant resistance throughout a range of motion and force more fasttwitch recruitment than any of the other exercises I did. Additionally, I performed a jump-squat movement at VERT Fitness of Santa Monica which not only made the movement jump-specific, but explosive from start to finish. This equipment is also used by Dr. Tim Grover of Attack Athletics in Chicago, where greats like Michael Jordan have trained. Next time you're playing basketball, football, or volleyball with your friends; remember that the difference between dominating and being dominated is separated by only a few inches. For more information and to learn more about VERT's (Velocity Enhanced Resistance Training) unique performance program check out www.vertfiness.com

About the Author


For more information, please visit www.VERTfitness.com

www.FitnessExpertNetwork.com

- 42

"Practical Application and Training for Speed"


By Arthur J. Zanelli
The technical definition of speed is a measure of ones rate of motion. Speed may also be defined as the rate of change in position. It is measured or expressed as the distance moved per unit of time- miles per hour, kilometers per hour, feet per second, or meters per second. When we are looking at people, we are interested in how fast does an individual move. In terms of activity, what does it mean to be fast, or to have speed? Certainly we want to measure and state clearly, in terms of distance and time, how fast a person moves. Most often, we look at how long does it take for someone to get from point A to point B- ones rate of linear motion or rate of change in linear position. It is also strictly in a horizontal direction. We should also consider: 1. The rate of motion or positional change in the limbs or body segments- the hands, the feet, the arms, and the legs, such as in throwing or kicking motions. This is rotational motion. 2. The rate of motion or change from one position to another, such as a football lineman coming up out of his three-point stance. This is also a rotational motion, combining several limbs and several body segments. 3. The rate of motion or positional change in a vertical direction, such as leaping, jumping, or hopping. These are just as important to human performance as the traditional view towards moving straight ahead. An individuals 40 yard dash time is important, but it does not tell the whole story of a persons capabilities. A fast 40 does not tell us about that persons ability to avoid obstacles or other people, or how quickly they swing a bat or a golf club, or how quickly they jump. Also, more practically, what do we know about the nonathlete and their ability to move through the normal daily course of events? It is not only important to run fast, but to move quickly in all aspects of our lives. The examples cited above come from the realm of athletics, but isnt important for the average person to also have the ability to move with speed. If a child stumbles in front of you, you would want good hand speed to catch and steady them. Life moves not only linearly and horizontally, but vertically, rotationally, laterally, and sometimes, even in reverse. How can quickly can you step (or jump) back onto the sidewalk if a fast moving car on the street bears down on you? Speed is predicated on the rapid interaction between the nervous system and muscular
www.FitnessExpertNetwork.com - 43

system- a group of muscles and the nerve that activates it is called a motor unit. We develop a thought to move, and the nerve must transmit that thought rapidly, strongly, and repeatedly to the muscles to contract. The stronger and more frequent those signals, the stronger and more rapidly the muscle will contract. The muscles ability to contract quickly depends on the energy system that it uses, the energy stored in it, and the type of fibers that compose the muscle, and its ability to recover and repeat the process. The muscles ability to perform can be measured and stated in terms of muscular strength, muscular endurance, and range of motion. Strength is the amount of force generated to match a weight or resistance when the muscle contracts. Endurance is the muscles ability to repeatedly contract. Range of motion, also called flexibility, describes how far the muscle can move the bones of the joint that it covers. How can we all, athlete and non-athlete, develop speed? We need to train those specific neuromuscular characteristics described above- strength, endurance, and flexibility. The goal of training should be the stimulation and excitation of those motor units to work together efficiently, rapidly, and in the proper sequence. The energy systems associated with speed also need to be trained and developed- a tolerance for the build-up in heat and lactic acid as a result of energy metabolism needs to be in place. Therefore, training needs to be done at speeds closely tied to those of the activities that we perform- both as athletes and non-athletes. Preferably, we should aim for activities that allow us to train all these aspects simultaneously. In traditional training methods, exercise sessions are dedicated specifically to strength, endurance, aerobic/anaerobic capacity, and speed.

About the Author


For more information, please visit www.VERTfitness.com

www.FitnessExpertNetwork.com

- 44

Looking Good in Your Jeans through Fitness Training


By Bob Keil
How good we look in our jeans is something we all think about. The Fall is the time of year when we start making sure that we not only fit into our favorite pair of jeans but that we also look great in them. I am going to explain which exercises are the best ones to target in order to get the most bang for the buck for your fitness training routine. Getting in shape for jeans season can be done with three activities: cardiovascular exercise, strength training, and a sensible nutrition plan. Most of my personal training clients follow this program when they want to sculpt their lower torso and get themselves looking great in their jeans. Firstly, when doing cardio at the gym you want to make sure you hit a variety of cardiovascular machines that target the thighs, butt, hips, and calves such as the treadmill, stair stepper, and elliptical machine. In order to spice things up and burn more calories you can put an incline on the treadmill to work the thighs more, use the stair stepper on your toes at a fast pace to tone the calf muscles, and go backwards on the elliptical machine to target more of your glutes. Cardiovascular activity should be done at least 4 times per week for 30 to 40 minutes at a time, with varying intensity or intervals to maximize caloric expenditure. You can also do 3-4 ten minute sessions throughout the day which is just as effective. Strength training must be incorporated with cardio in order to tone and build those muscles as well as increase your metabolism and burn more fat. Each muscle group should be trained two times per week. Lastly, nutrition is crucial. You have to make sure that you are eating five to six healthy, well- balanced snacks/meals per day in order to keep your metabolism revved up. If youre not prepared when hunger strikes youll tend to reach for the junk foods. Always try to pre-pack your lunches and snacks for the day to make sure they are healthy and not too high in calories and fat. Some good snack ideas are whole grain triscuits, a handful of almonds, fat free yogurt, apples or citrus fruit that you can carry with you in the car or into the office. Here are five exercises that will help you tone your butt, belly, hips, thighs, and calves and help you look great in your jeans. 1. Butt Lift Primary muscle worked: Glutes How to do it: Laying on your back with your knees bent lift your hips off the floor while keeping your back straight. Keep your glutes contracted throughout the exercise. 2. Step-up kick-back Primary muscles worked: glutes, quads, hamstrings How to do it: Stand behind a step or bench with feet shoulder width apart. Step up with right foot and kick back as high as you can behind you with your left leg. Keep your upper body straight and hands on your hips throughout the exercise.

www.FitnessExpertNetwork.com

- 45

Return your left leg to the floor; leave right foot on step and repeat 15 times then switch legs. 3. Jump squats Primary muscles worked: Quads, glutes, calves, and abdominals How to do it: Stand with feet shoulder width apart in half squat position with arms at your sides. Jump up as high as possible while swinging your arms upward, and then go back to starting position. Caution: Do not perform this exercise if you have knee problems. 4. Wall sit with toe raise Primary muscles worked: Quads and calves How to do it: Stand with back against the wall with feet shoulder width apart. Slide down the wall till your legs are at a 90 degree angle (like you are sitting on a chair) and raise up onto your toes to contract your calf muscles. Hold this position for as long as you can. 5. Bicycle Main muscles worked: all abdominal muscles How to do it: Lie on your back with knees bent and feet raised about six inches off of the floor. Put your hands behind your head, extending your elbows to the side. Contracting your abs crunch up and twist, bringing your right shoulder to the left knee. Make sure to look forward at the knee throughout the exercise. By following these Top 5 exercises and incorporating a well-rounded nutrition program based on low-glycemic foods and cardio, you will be maximizing your ROI in order to look great in your jeans. Fitness training is your best solution to get you the results you desire with the help of a solid nutrition program.

About the Author


Bob Keil is the owner of several Fitness Together Personal Training Studios in North Carolina. He is a fitness expert and nationally certified fitness trainer with over a decade of hands-on personal training experience, having trained several thousand hours with hundreds of clients from coast to coast. He is a contributing writer to several regional publications, and is a public speaker on topics related to fitness and nutrition. He can be emailed through his Fitness Together website: www.ftwilmington.com.

www.FitnessExpertNetwork.com

- 46

Practice Makes Perfect----Or Does It?


By Bob Mittleman
If your dad was like mine, he tried to help you understand that practice does not make perfect. Only perfect practice can make you perfect, hed say. His point was that practicing wasnt enough. I had to practice in such a way that it was effective in helping me improve. Exercise is the same way. Have you ever noticed the neighbor who faithfully jogs but remains overweight? Or the friend who has been going to the gym for years but hasnt really improved his fitness level? They have been exercising, but their efforts have not resulted in the desired improvement. To understand why, you must first understand what happens to your body when you exercise. Dont worry; Im not going into a technical exercise physiology lecture. Its quite simple, actually. When you subject the muscles, bones and connective tissues of your body to the stress of an exercise routine, they have to adapt to that routine. You dont just recover from exercise; you improve to be able to deal with that exertion better next time. If you exercise consistently, that adaptation generally takes five to six weeks and is what makes you stronger, more flexible and increases your stamina. After those six weeks, though, if you stay with the same routine, your body doesnt need to change anymore. It has already adapted to that stress and you plateau. You see, the desired weight loss or stamina or strength increase that you do exercise for in the first place really comes as a result of your body adapting to the stress of exercise. So to keep progressing, you have to change the stressors, the exercise routine, every five or six weeks. That way your body will continue to adapt and improve. So now you know that you need to change your routine regularly, but how? That depends on what your goals and needs are and on how your body adapts to each new routine. I know, sounds technical again. The key is, change what you are doing every five or six weeks. If you have been walking or running, then ride a bike or swim. If you have been doing weight resistance exercise, change to different weights or machines and change the number of repetitions. If you have been doing circuit weight training, change to straight sets or super sets. Once again, exercise is like any other discipline you may choose to practice. In order to really improve and meet your fitness and wellness goals, you need a good coach, a personal trainer, to design the routines that will meet your needs. Since none of us can achieve the perfect practice my father told me about, we need an expert to help us be truly effective.

www.FitnessExpertNetwork.com

- 47

About the Author


Bob Mittleman is the former coach of the Greater Long Island Running Club Men and Womens racing teams. When not coaching, he is the owner/operator of Fitness Together in Woodbury, NY, part of the Fitness For Life Franchise Corporation. His approach to fitness combines extensive knowledge of physical training, nutrition, and motivation to ensure success. He has been quoted in the Wall Street Journal, Long Island Business News, Southampton Press as well as being interviewed on WLIE 540AM. He was recently involved with the development of How to feel great at work everyday authored by Deborah Brown, PCC. His website is www.ftwoodbury.com.

www.FitnessExpertNetwork.com

- 48

Stress and Exercise


By Bob Mittleman
Lets face it, we live in a fast paced, high tech, competitive and often troubled society. Often the result is chronic stress. Too much stress can causes serious problems. First, researchers have found that the people most likely to be stressed, those with a Type A personality, are two to three times more likely to die from coronary heart disease. Second, and related, stress can actually make you fat. Before discussing why exercise is the best antidote for stress, I think it is helpful to understand why stress has these effects on us. It boils down to the simple fact that our bodies cannot tell the difference between stress caused by a physical threat, one we must physically fight or run away from, and the chronic, emotional stress we are most likely to face everyday. Since our bodies cant tell the difference, they react the same way to both. Our bodies react by providing maximum strength and energy to fight or run. This is done by releasing the hormones adrenalin, cortisol and insulin. The result is 5 10 minutes of quick energy due to the release of stored fuel in the body (fat and glucose). Thats great if you must fight or run away from a physical threat, but when was the last time you did that? Unfortunately, when we face our most common stressors, we are sitting at our desk or behind the wheel. We dont physically fight or run. Instead, we remain sedentary. So what happens to all that fat and glucose in our blood stream that was supposed to give us quick energy? Well, the job of the third hormone released by the body, insulin, is to get the fat and glucose out of the blood stream and store it for future use. The insulin often does this so well that we feel hungry. So the insulin stores the fat and glucose as fat, most of it saved in the middle section of the body. We eat more because we are hungry, and that gets stored too. If we face prolonged or chronic stress, this cycle is repeated over and over, storing more and more fat on our midriffs and sometimes even leading to an additional problem from insulin resistance and type 2 diabetes. Research has proven that the very best treatment for stress and all of its negative effects is NOT found at the drug store, but in the gym. Exercise is the cure, plain and simple. Physically, exercise burns fat and glucose, reduces cholesterol and triglycerides, improves all cardiovascular functions, and keeps hormones balanced. It helps our bodies work efficiently and well. Mentally, exercise calms our negative emotions and actually stimulates positive biochemical changes that improve mood and relieve pain. A fit person can deal with stress much better than people who are sedentary. So, exercise IS the answer. BUT be careful. Too much exercise will only add to the stress. Doing an exercise improperly or doing the wrong exercise could hurt us. In addition, we need a proper balance of aerobic and weight resistance exercise for optimal results. Variety and periodic change in the exercise routine is also important. The best

www.FitnessExpertNetwork.com

- 49

advice is to seek the help of a professional, a certified personal trainer. And, if you have not exercised recently, consult with your physician before starting. The researchers continue to find more evidence of the harmful effects of chronic stress and its resulting, serious consequences to our health. Thats the bad news. The good news is that, with each discovery, the best cure is the same, a properly designed exercise program. We may not be able to eliminate the causes of chronic stress, but we can deal with it better. The sooner you start the better.

About the Author


Bob Mittleman is the former coach of the Greater Long Island Running Club Men and Womens racing teams. When not coaching, he is the owner/operator of Fitness Together in Woodbury, NY, part of the Fitness For Life Franchise Corporation. His approach to fitness combines extensive knowledge of physical training, nutrition, and motivation to ensure success. He has been quoted in the Wall Street Journal, Long Island Business News, Southampton Press as well as being interviewed on WLIE 540AM. He was recently involved with the development of How to feel great at work everyday authored by Deborah Brown, PCC. His website is www.ftwoodbury.com.

www.FitnessExpertNetwork.com

- 50

Want to improve your exercise routine and accelerate your ability to reach your goals? Train with a Heart Rate Monitor
By Bob Mittleman
How important is knowing your correct zone and owning a heart rate monitor Extremely!!! A heart rate monitor will allow you to go Easy on your easy days and Hard on your hard days. The monitor is a must have device. So what is the optimum heart rate you should be aiming for in your training? The common thought is to take your age and subtract that number from 220. That number is your maximum heart rate. That number, whatever it is, now becomes the basis for which your target heart rate zones are established. The zones are established to guide some one through a workout at the desired effort. The goal of the workout will determine what zone you will be working in. There are numerous other formulas that are used as guidelines. One thought was invented by Dr. Phil Maffetone through years of research and has been used by world class athletes. It is called the Maximum Aerobic Function. The formula for MAF is subtracting your age from 180. You then modify this number based on different categories. For example, subtract 10 if you have or are recovering from a major illness or on any regular medication. Subtract 5 if you have not exercised before, you have exercised but have been injured or are regressing in your training or you often get colds or flu or have allergies. Subtract 0 if you have been exercising for up to two years with no real problems and have not had colds or the flu more then once or twice a year. Add 5 if you have been exercising for more than two years without any problems, making progress in competition without injury. You can also use a fitness assessment to estimate your correct heart rate zone and certain heart rate monitors come with functions that allow you to establish a heart zone based on certain parameters. Now that you have all these formulas and tools to figure out what your target zones are, what do you do? Well, it depends on what you want to accomplish. There are 4 zones that are used as guidelines to train in. 1. The Energy Efficient or Recovery Zone - 60% to 70% In this zone you are developing basic endurance and aerobic capacity. Runners tend to stay in this zone while doing their recovery runs. Its a way to allow their muscles to re-energize. For the non-running crowd, working in this zone allows you to burn fat. Research has shown that fat provides about 50% of the calories you need to keep going for the first hour or so. If you keep going after that, fat
www.FitnessExpertNetwork.com - 51

becomes even more generous, providing around 70% of the total energy after two hours and 80% or more if your work duration exceeds three hours. If you increase the intensity then the Fat contribution decreases. 2. The Aerobic Zone - 70% to 80% Training in this zone will help develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to get the benefits of some fat burning and improvement of your aerobic capacity. 3. The Anaerobic Zone - 80% to 90% While training in this zone, the amount of fat utilized as the main source of energy is greatly reduced. Glycogen that is stored in your muscles is the main source. One of the results of using glycogen as a fuel source is runners worst enemy, lactic acid. The good news is with training it is possible to increase someones ability to deal with lactic acid and increases ones anaerobic threshold. 4. The Red Line Zone 90% to 100% Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibers and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone. 5.

About the Author


Bob Mittleman is the former coach of the Greater Long Island Running Club Men and Womens racing teams. When not coaching, he is the owner/operator of Fitness Together in Woodbury, NY, part of the Fitness For Life Franchise Corporation. His approach to fitness combines extensive knowledge of physical training, nutrition, and motivation to ensure success. He has been quoted in the Wall Street Journal, Long Island Business News, Southampton Press as well as being interviewed on WLIE 540AM. He was recently involved with the development of How to feel great at work everyday authored by Deborah Brown, PCC. His website is www.ftwoodbury.com.

www.FitnessExpertNetwork.com

- 52

Get on the Ball!


By Bonnie Murphy
There is a lot of talk today in the fitness world about the wonderful attributes of using a stability/fitness/Swiss ball. The one big buzz word is core. Core refers to muscles of the abs and back. Core strength refers to muscles of your abs and back and their ability to support your spine and keep your body stable and balanced. These core muscles are the ones that promote good posture while sitting or standing..its very important to have a strong trunk. The ball can be used for strengthening, stretching, balance and toning exercises. Everything you can do with machines in a gym you can simulate by using a ball and hand weights. The great thing about using a ball rather than a piece of workout equipment is that while on the ball you are constantly asking your abdominals and your back muscles to fire thus giving you a more intense workout in a shorter period of time.

Pump your ball to firm so that when you sit on it with your feet flat on the floor your knees are level or a little below the height of your hips. Most ball manufactures have certain designations according to your overall height: 45cm for 52 and below; 55cm for 53 to 5 7; and 65 cm for those 5 8 to 62. Besides providing balance training the stability ball works the trunk in almost every exercise. The ball is a great tool for strengthening those hard to get to musclesthe deep muscles of the abdomen and the erector spinae muscles of the back as well as improving your balance and overall coordination. When you are exercising on the stability ball as opposed to the floor or bench/chair the ball enables you to work more muscle groups, with more efficiency, for better and faster results. If youve never used the ball before, stick with easier exercises. Find a club that has a ball class and learn from a professional. You can also order Fit ball Videos/DVDs that will start you out slowly and progress you at your own rate. Dont use the ball on a hard surface without a sticky mat. The ball tends to slip out from underneath you when used on a wood or tile floor. Carpet is the best surface for ball use. Add a sticky mat under the ball before you attempt any exercises on hardwood/tile floors!! Another idea for the budding beginner is to prop the ball up against a wall.youll eventually be able to use it free standing. If you are still uncomfortable, be sure you keep
www.FitnessExpertNetwork.com - 53

either your hands or your feet on the floor at all times. I have my students put themselves between two chairs as training wheels. Be sure to perform one set of chosen exercises 2-3 non consecutive days a week. Reminder: Always warm up with 5/10 minutes of light cardio to get the blood flowing to the muscles so that they are ready to be challenged. A great warm up is walking in a straight line touching your toes of one foot to the heel of the other. This practice improves balance while you are warming up your body and getting it ready for work. Make sure you are looking about 6 feet out in front of you, not straight down at your toes. By strengthening your core you will also be eliminating back pain. Back pain is common because so many muscles have to contract and relax in order to allow you to stand and move. If you have weak muscles, poor posture, and/or excessive weight your back will be one of the first places that feels the strain. If you use the ball in place of a chair, make sure it is a little more firm than if you were using it to exercise. The benefits that are derived from just sitting on the ball are phenomenal as compared to sitting on the floor or in a chair. Your body responds naturally and automatically to the instability to keep balanced on the exercise ball. Over time the muscles used to keep you in balance on the Swiss exercise ball become stronger. You build strength in important back muscles and abdominal muscles without even knowing it. Research shows that the type of movement induced by using an exercise ball (small range, adjustments of balance) by the spine may help reduce pain by stimulating natural pain inhibitors. All in all the exercise ball seems to be one of the best tools for targeting the most worrisome parts of the female anatomy. So, get on the ball!!

About the Author


Bonnie Murphy is a certified Fitness Trainer through the American Council on Exercise (ACE), the University of Alaska, Anchorage (UAA), the Aerobics and Fitness Association of America (AFAA), The Association of Fitness by Phone Coaches (AFPC) and the Aquatic Exercise Association (AEA). She has been in Anchorage since 1968 and has been in the fitness business for 27 years. Bonnie has her own Personalized Fitness Studio located in East Anchorage and specializes is working with the Mature Female Body. Bonnie writes regularly for the Alaska Wellness Magazine, Alaska Women Speak Magazine, has written two E-books on exercise and aging, publishes a monthly enewsletter and has various articles posted on the web. Visit her website at www.bfitandwell.com. Email:bonnie@bfitandwell.com Phone: 907.229.7652 PO Box 230165 Anchorage, AK 99523-0165
www.FitnessExpertNetwork.com - 54

The Miracle of Weight Training


By Bonnie Murphy
I just wanted to share with you a few wonderful stories. I have been blessed to work with seniors in both aerobic and strength training capacities. I just have to marvel at the abilities and accomplishments of each individual. I have had the pleasure of working with 100s of people over the age of 50 for the last nine years. I am compelled to write about one particular case just to let you know what I get to be involved with every day. I hold a Circuit Weight Training Class every Monday and Thursday afternoons and I have been doing this for close to 7 years. At the present time 3 of the ladies are over 80 and one is over 85. I have between 18 and 25 people show up for these classes two times a week. It is just awesome to me to watch these gals and to know that their lives are better and richer because they enrolled in a strength training program. I have a particular individual that I want to tell you about in this writing. This ladys name is Penny (fictitious). She is 82 and to begin with she was quite weak and kept telling me that she couldnt do things. I told her more than once that cant wasnt in my vocabulary and that she wasnt allowed to use that word while she was in my class. I helped her with the first few classes, just like I would any newcomer. Now I only assist her with the Universal Bench Press and Shoulder Press but all the other exercises she does by herself. Yesterday as I was watching her do her preacher curls, I just had to put my hand on her biceps and WOW she has muscles! I was so excited for her!! She just beamed with joy. Penny came to me at the age of 81, without any muscle mass to speak of and very weak in her upper body--but that changed. Its only been a few short months since Penny started the class and already she has seen tremendous growth in strength and stamina. Yes! Another gal that I have to mention is in her mid 80s and when she came to me she was only 79. She told me that she was ready to workout but that she couldnt possibly get on the floor because she would never be able to get up. I told her that that was not a problem and that I would teach her how to get up from the floor. She seemed OK with that and she enrolled in the Circuit Weight Training class. Its been over 6 years, now and Amy gets up off the floor with ease. Shes now 6 years older.but her abilities are like shes 6 or more years younger! Weight training works. Its been said that Weight Training is the closest thing to the Fountain of Youth there is. Its so rewarding to me to get to be part of the metamorphosis that happens. This same gal, Amy, had a stroke about 6 months ago. She was only out of class for a month and then she came right back. The doctors were astounded and she gives all the

www.FitnessExpertNetwork.com

- 55

credit for her quick recovery to the fact that she had been faithfully strength training for the last 6 years of her life. Not only are the circuit class exercises beneficial, but the camaraderie is unsurpassed. Yes, socialization is very important for seniors. They bond with other class members and I hear them making plans for lunch, etc. A lot of my gals live alone and they join classes for human contact. I have always said that You are never too old to exercise, but not exercising makes you old. We just proved that with Penny and Amy. Right now I am working with a gal (59 years old) in a one-on-one setting and its one of the biggest challenges of my career. This particular woman is very much overweight but has the desire to get better.both physically and healthfully. I am challenged because most of my equipment is not rated for the amount of weight that she has on her body. I am fabricating exercises with the Swiss Exercise ball, a sturdy chair, a floor mat of many colors, and an elastic band. Even though this lady is large, she has very little upper body strength. Because of her size her knees are giving her troubleso I have some limitations that I have to work around. She is so excited about her new path and I want her to stay that way so I need to find new and challenging exercises for her each week! Her strength, stamina, and balance will improve dramatically as she works out regularly and stays committed. I cant wait to see the transformation that Gladys is going to make. I have many, many, many more cases of people coming to me when they thought it was hopeless; but when they started moving and doing resistance exercises they got stronger, improved their balance and even noticed that they were able to do everyday things easier and for longer periods of time.

About the Author


Bonnie Murphy. CFT. Bonnie has her own Private Fitness Studio where she does Small Group and one-on-one Personalized Training. Call 907.229.7652 for more information. Bonnie can work with anyone from anywhere through her Fitness By Phone system. Email Bonnie at bonnie@bfitandwell.com. Bonnie works with Mature womens bodies and teaches them how to eat for health, too!! Website: www.bfitandwell.com.

www.FitnessExpertNetwork.com

- 56

"Personal Training - Sometimes, the UnProfession"


By Boyd Myers
Although there are a select few personal trainers that strive to deliver above and beyond their clients' expectations, all too often the opposite is true. The true professionals in the business of health and fitness are sometimes hard to find. We've all heard personal training horror stories, but these are all things that clients have recently shared with me about their former personal trainers. Be prepared - it ain't pretty! -Person A tried a personal trainer at a local Gold's Gym for just 3 sessions to help him get started and kind of show him the ropes of weight training. Well, after more than 5 cancellations, this individual finally found a time that his trainer could finally make it in. During the training session, his trainer kept walking away for 2-3 minutes at a time and saying "I'll be right back..." Person A then decided to follow his trainer, and found that the trainer was training another client on the other side of the gym!!! -Person B had a personal trainer at Spectrum Club. This personal trainer never performed any measurements or strength assessments. How do you track progression without having a baseline? When the client asked why she had her doing a certain exercise, the personal trainer replied "Because I said so..." -Person C (a 57 year old female) also had a personal trainer at Spectrum Club. During her FIRST workout, the trainer had this client doing JUMPING HACK SQUATS. When the individual told the trainer that the exercise (which is usually reserved for athletes and well-conditioned individuals looking to increase explosiveness) the trainer replied "No Pain, No Gain..." -Person D was extremely overweight and was having severe knee problems just standing and walking. During the first workout, his personal trainer had him performing barbell squats. Now, understand that I LOVE squats, and I think they are very beneficial, but also understand that you need to have a certain level of condition before doing them (like no pain while standing upright). When the client complained of severe knee pain, the trainer told the client "If you complain, I'll just add more weight..." Unfortunately, many of you that have had a personal trainer in the past probably read through the above scenarios and laughed (or cringed) because it has happened to you. I, on the other hand, actually became disgusted by simply writing it!!! You, as the consumer, decide that you want to use a trainer and you have certain expectations. First and foremost, you deserve to be treated as if your time is extremely valuable, because it is. No showing, constant cancellations and not getting the attention you deserve while
www.FitnessExpertNetwork.com - 57

you're being trained are unacceptable. When you're working with a trainer, "Because I said so" should never fly. You know what a personal trainer's job REALLY is? It is to EDUCATE you. Not just guide you through a workout. Anyone can do that. A personal trainer should TEACH you what you need to know to move on and train without them by creating independence. You aren't paying for a friend to count reps for you; you're paying for the knowledge of what you need to be doing, how to execute it, and how to make the necessary lifestyle changes to KEEP making progress long after your sessions in. For example, if you sign up for a 12 week program, not only should you walk away with a dramatic change in your body (and life), it should be treated as if that 12 weeks is on-the-job training and the personal trainer should be teaching you all they know in that time!!! Of course, some people like the accountability and motivation that a personal trainer provides, and that is FINE. However, the trainer should make an attempt to teach you to become independent of their services, and maybe just have you stop by for the occasional tune-up. If they aren't doing this, the personal trainer is simply trying to keep you dependent so you have to continue using their service!!! I know, you're thinking I'm crazy. I tell all of my clients that it is my job to make them NOT need me. Why? They know they're getting what they pay for and they never mind telling their friends about what we do and how I work. I can't buy advertising like that... Person C and D are very similar to me. It seems that everyone that gets themselves in pretty good shape or has played competitive sports at some level determines that they're knowledgeable enough to be a personal trainer and help others with their fitness. Unfortunately, there isn't much regulation in this career field, so a smile and a signature on a piece of paper can get them employed in most any health club. Let's be realistic: every human on this earth has the same type of basic make-up (we're all human beings) but we're all drastically different when it comes to what works best for each individual. As a personal trainer, you have to start the client at a level that they are comfortable with and help them progress - you cannot train a 55 year old female the same way that an 18 year old football player trains! I see too many personal trainers trying to train all of their clients like they are competitive bodybuilders and giving them competition style nutrition programs. Bodybuilders themselves can only diet like this for only a few weeks at a time, so how on earth can they expect that type of eating to become a "lifestyle" change for their clients? They can't!!! And since they know no alternatives, they'll stick the client with the responsibility. They gave the advice; you just couldn't follow it (no matter how realistic it was).

www.FitnessExpertNetwork.com

- 58

About the Author


Boyd Myers is a certified personal trainer and performance nutrition specialist located in San Antonio, TX. He is well-known for his work with elite athletes and magazine cover models. His website is www.the-personal-trainer.com

www.FitnessExpertNetwork.com

- 59

"What is Your Weakest Fitness Link?"


By Boyd Myers
Weve all heard the saying that youre only as strong as your weakest link - I believe this holds true in just about everything in life, including fitness. Sports teams can simply crumble with just one weak link. Fortune 500 businesses have crumbled with weak accounting practices. Fitness and health are no different. I know people that put in the effort of training, yet dont have the discipline at the dinner table to avoid making bad choices that set their progress back weeks at a time. On the same token, there are many people that could live off of boiled chicken and whole grain rice (yuck), yet they cant MAKE time to give their body the stimulus to change, which is exercise. I believe that an intelligent person knows their strengths and weaknesses; however, if you want to be successful in anything, it is absolutely imperative that you focus on correcting those weaknesses so over time; they are no longer weaknesses at all. When it comes down to nutrition, remember that whether you eat the healthy meal or the pizza, youre going to be full EITHER WAY. However, the excitement of the fat, starch and grease will wear off quite quick, and youll not only have a bit of extra fat, youll also have feelings of guilt. I am, of course, talking about falling off track - everyone knows I advocate a cheat day once per week to keep you sane. Use the cheat day! It makes it a lot easier to bypass potential diet pitfalls when you know that in just a few days, you can have whatever you want. If you realize that you're eating too many refined carbohydrates, not eating often enough, missing meals, or just flat out eating the wrong food, modify your nutritional plan. Nothing will provide you with greater progress more quickly than the synergistic effects of a nutritional program that supports your weight training efforts. Determine your caloric needs and apply the discipline necessary to stick with your meal plan. Training is no different. You can walk in any gym in America on any five days and youll see, in many cases, the same people doing the same things. Now, I realize that much of this is because they dont know any better, but more times than not, people choose to do things that they are GOOD at and avoid that of which they arent so good at. If you want to change your body, gain muscle and lose fat, which is the absolute worst thing you can do! You MUST focus on strengthening your weakest link. If your cardiovascular condition is limiting you, give it special attention. If squatting is absolutely terrible to you, make it easy by becoming great at it! On a more macro-scale, many people workout hard and are diverse in their training, but are guilty of missing two to three training sessions per month. Those two to three sessions here and there add up - that's a difference of missing 24-36 sessions per year; I guarantee had you trained those 36 sessions you would be in better shape than you are right now.
www.FitnessExpertNetwork.com - 60

Of course, as you progress, weaknesses change and will evolve, so its important that your training does the same. This is one of many reasons why one exercise program that you may read in a magazine or on a message board does not fit all. Due to different lifestyles, habits and exercise histories, what is a weakness for one person could be a strength for another. You must identify what it is that is holding you back while not worrying about what Lee Priest or Jay Cutler is doing. In summary - find out what it is that is holding you back from reaching your goals and dont use it as a crutch or an excuse; make it motivation and overcome that obstacle.

About the Author


Boyd Myers is a certified personal trainer and performance nutrition specialist located in San Antonio, TX. He is well-known for his work with elite athletes and magazine cover models. His website is www.the-personal-trainer.com

www.FitnessExpertNetwork.com

- 61

Which is Most Important Lifting? Diet? Supplements?


By Boyd Myers
Definitely, one of the most common discussions that I encounter is which element is most important while in getting in shape? Some will argue that its 80% diet, while others will say that its all training (amazing how often these individuals follow NO diet plan). I dont know that its possible to put a value on any particular portion of bodybuilding, but below is my opinion on which is the most important element of training. In this writing, you will come across the term "bodybuilder". I realize that most that read this will never, nor do they have any inclination to compete in an actual bodybuilding competition. Thats ok, I consider anyone that tries to stay in shape a bodybuilder, because building your body is what you are doing! Weightlifting and Resistance Training (Anaerobic) Lifting is definitely the catalyst that spurts growth. To make a muscle achieve new levels of size and strength, you have to overload that muscle with a resistance that it isnt accustomed to, and keep overloading the muscle to make sure that it doesnt stop growing. Lets face it, it says a lot about an individual that dedicates several hours a week to physical labor to make them selves stronger and look better. But it isnt as easy as just picking up a weight and moving it until youre tired. It takes serious planning and strategy to ensure the muscles react the way we want them to. Every single rep and set scheme is designed with a different objective in mind, whether its increased muscular endurance, increased muscle size, or increased strength; you have to plan on how youre going to achieve one goal over time while not totally neglecting the others. There are more ways to split your training into different body parts on different days than there are people working those body parts. The possibilities are endless. Each individual has to decide what is best for their body; this often comes from months, if not years of trial and error. Lifting is the construction of the body, the actual labor that builds the house. Considering all of the above, lifting weights and working out has to be the overall most important factor, right? Well Diet As I mentioned before, it says a lot about a person that will dedicate several hours a week to physical labor to make themselves stronger and more muscular. With that being said, think about this: How many people do you see in your gym regularly? Ok, now how many of them have changed the way they look over the last 3 months? Id be willing to bet that there arent that many.
www.FitnessExpertNetwork.com - 62

If it were only about going into gyms and lifting weights, the gym would be full of overmuscled freaks. Outside of those few that were genetically blessed with great muscular development, the only way (legally) to build muscle is to supply the body with the proper nutrients, amounts of those nutrients, and when to have the nutrients it needs to grow: proteins, carbohydrates, and fats. In my opinion, diet is the most difficult aspect of fitness for the average person to adapt to. From the time we were children, we have been taught to eat everything in sight. When we were sad, we ate. When we were happy, we ate. Celebrations often offer birthday cakes and sodas. Do you think it is possible to stay lean and gain muscle on a diet of birthday cake? If you do, let me sell you my bridge in Brooklyn. It takes discipline to avoid the temptation of sweets and greasy fast foods that are everywhere: on television, on billboards, even in the checkout line at the grocery store. Its nearly impossible to escape. Four out of ten people in the United States are considered obese, or at least 30 pounds overweight. Although we have become a lazier society and do not exercise anywhere near enough, a lot of that can be attributed to diet. Its way too easy to stop at McDonalds on the way home or just order pizza and have it delivered to our home. You cant beat the convenience, but most of the items at restaurants are designed to taste good, not to be bodybuilder friendly. But bodybuilding aside - you should always eat to fuel whatever your activity. Practicing solid nutritional practices will help you accomplish whatever you're trying to accomplish faster.

If weightlifting is the construction of the home, the diet is definitely the materials it takes to build the home. You cant build a home out of air alone. Cardio Dont do cardio if you want to build muscle. Do you know how often I hear that? Well, let me say this: it is dead wrong. Actually, it couldnt be further from the truth. Remember, the heart is a muscle, and it is the most important muscle, and it must be worked like any other muscle. Cardio shouldnt only be considered as a weight loss tool. Dont get me wrong, it is a great way to create a calorie deficit. But it is also a great way to increase circulation. How does that benefit you as a bodybuilder? When we workout, waste is removed from our muscles. Increased circulation will assist in the removal of this waste from our bodies. Also, increased circulation will suppress the point at which our muscles produce lactic acid. Ever feel that burn toward the end of a set? Thats lactic acid. Wouldnt it be nice if the point at which that lactic acid built up was delayed? Well, doing cardio will delay lactic acid accumulation! Ok, if lifting is the building of the house, and diet is the materials of which the house is built, than cardio could be considered setting up the electrical in the house. What is the house worth if the electrical systems arent up to speed?

www.FitnessExpertNetwork.com

- 63

Supplementation To be perfectly honest, I feel that this is the most over-emphasized portion of dealing a great body. Dont get me wrong, there are supplements that do have uses. I totally recommend a high quality multivitamin, flax and other healthy oils, and amino acids. I will also say that creatine monohydrate works. Meal Replacement Powders, bars and protein are definitely easy and convenient ways to assist us in getting both the necessarily calories and nutrients that we need. Other than that, I pretty much stay away from everything else. As much as most people dont want to hear this, there still hasnt been a magic pill created. To lose fat, you have to safely reduce your calorie intake beneath what you burn in a given day, but not as much too where youre burning muscle. To gain muscle, you must raise them the proper amount to be more than what you burn in a day, but not so much to where you put on fat. Both of these processes are slow. Typically, you shouldnt lose more than 2lbs in a week (or youre losing about 60% muscle). On the same token, you shouldnt be gaining any more than 1-2 pounds in a week, unless youre trying to gain fat. I always try to emphasize that supplements are just that: SUPPLEMENTS. That word means in addition to. They should not be the cornerstone of any program. Using the house analogy, supplements could be considered a plasma screen television. Theyre very nice to have, but not totally essential. Always do a cost and benefit analysis on any supplement. Is the cost worth the gain? Most supplements are quite pricey. Are the gains you receive (if any) worth your hard earned money? Again, there are supplements that work, some do. But if youre looking for a supplement that will give you steroid results, youre going to be looking for a long time. If they worked like steroids, they would be illegal like steroids. This part of this article alone is going to keep it out of any magazines, but since Im not trying to sell anything, so I think Im safe. Rest If there are any X-factors in training, rest is one. Contrary to popular belief, more is not better when talking about fitness. You have to allow your body to recover between workouts. This does not simply mean work a different body part the next day. It means not breaking your body down to where it cannot recover. Working out not only taxes the body part you are working, it also puts incredible stress on your central nervous system. If you are lifting 5-6 days a week, there is a very good chance your body does not have the chance to ever recover and reach its optimum level of performance. It actually goes deeper than that. Your body is NOT recovering if you arent sleeping at least 7-9 hours a night. I know that its tough to get to sleep, especially with our jobs and families, but if you want to operate at your pinnacle, you need to be getting 7-9 hours of sleep every night. I do want to mention that you cannot catch up on sleep. If you only sleep 4 hours on Monday, dont think that sleeping 13 hours on Tuesday will make up the difference. Remember, be consistent! The house Rest is definitely the maintenance. If you dont take care of your inside and outside of your house by general repair and maintenance, its not going to be worth a
www.FitnessExpertNetwork.com - 64

whole lot down the road. Basically, I cant say that one factor is more important than the other. Everyone seems to have a different opinion. My opinion? Exercise, diet and nutrition, and rest are all pieces of a larger pie. If you want to reach your optimum level of fitness, you have to incorporate all of the pieces.

About the Author


Boyd Myers is a certified personal trainer and performance nutrition specialist located in San Antonio, TX. He is well-known for his work with elite athletes and magazine cover models. His website is www.the-personal-trainer.com

www.FitnessExpertNetwork.com

- 65

"How to Define Your Primary Fitness Goals"


By Brad Scott
When setting up your workout program, it is very important to have your Primary Fitness Goals defined. At a minimum, you should at least understand why you are exercising, what type of performance you desire or how you want to look. Sometimes our goals conflict with each other, but we can usually find a good combination to satisfy our needs. When I first began training at a health club, I was once approached by a club member who told me I did not look like a bodybuilder. I told him "I am not a bodybuilder, I am a Fitness Trainer." I explained to him that I enjoyed basketball and martial arts and I trained to enhance my performance in those sports and not to have huge muscles. This point is missed by so many people. They read an article in a bodybuilder type magazine and try to apply it to their nonbodybuilding physique. Often times when beginning with a new client whose main focus was on appearance, I would ask them are we going for Muscle and Fitness or Men's Health. Are you thinking Cosmopolitan or Shape? Your primary goal determines the foundation of your workout program. Workout programs will be different for General Health, Modeling, Athletics, Bodybuilding, Power Lifting, Weight Loss, Weight Gain, Running, and the list goes on and on and on. Unfortunately, most people cannot even describe their primary fitness goal. In the next few paragraphs I will help you narrow your search. First, ask yourself when your last physical with a doctor occurred. Have you visited your doctor in the past 12 months? Did you get a clean bill of health or does your doctor have concerns for you to address? If you have a clean bill of health, its time to move on to the next step. If your physician has issues, address those first. These could be as simple as lowering your cholesterol or as major as physical rehabilitation after an injury. Second, do your means of income require a specific physical performance? A professional football player must maintain a level of performance required for the position he plays. A sprinters main goal is his/her speed. A groundskeeper requires lots of walking and moderate lifting. And at the far end of the spectrum, a secretary or salespersons biggest physical demand may be staying awake at their desk. Thirdly, do your hobbies or social activities require a specific physical performance? Do you snowboard, water ski, hike, horseback ride, drive race cars, jog, bike, renovate homes, or play intramural sports in a local league. This question is just as important as the second. Activities we do for relaxation and enjoyment are always more fun when we do them well.

www.FitnessExpertNetwork.com

- 66

The fourth point addresses our vanity. What do you want to look like? This goal, although emotionally important, may or may not be achievable when related to the first three points. If you want to be a power lifter and also want to look like Brad Pitt, odds are working toward both goals will prevent you from reaching either. Power lifters are big and bulky while Brad Pitt is lean and toned. Achieving both successfully would require you to be a freak of nature. Lastly, what type of lifestyle do you lead and are you willing to change it to reach your goals. If you plan to perform well on game day, you can't practice a lifestyle of daily drinking and carousing. Smoking limits lung capacity. Lack of sleep equals lack of energy. Get the picture. It's all related. Use this short checklist to aid you in defining your Primary Fitness Goal. 1. Have you been cleared for exercise by your physician? 2. What are the physical requirements of your job? 3. What are the physical requirements of your hobbies? 4. What do you look like after your training is complete? 5. Can you commit to the lifestyle changes you need to make?

Of course designing a complete training program entails a little more planning, but you can get off to a great start by following these five steps. By defining your primary goal you will know where to focus the majority of your time and efforts. And good focus yields good results. Live for the Moment?..Exercise for Life.

About the Author


Brad Scott is Owner and President of Sport and Life Fitness. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. He is also a feature writer for the Rio Rancho Observer in New Mexico. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.

www.FitnessExpertNetwork.com

- 67

Lower the Weight and Increase Your Strength


By Brad Scott
Increasing your strength should always be a major goal. Most people recognize this and work toward this goal. But have you ever just gotten stuck at a certain level? Have you ever felt like no matter how hard you try, you just cant lift anymore weight? This is called reaching a plateau and it happens to everyone. You exercise and eat right and see steady gains until one day you feel like you just cant push any more weight. You get stuck. For several years I had a plateau on the bench press. I could not get past 215 pounds. I wanted so badly to be able to bench press 225 pounds, but no matter how hard I tried I could not do even 1 repetition. That is until I started volume training. Volume training helped me increase my strength to some of my life time highs. Volume training is a simple concept that is used to bust through a plateau to increase your strength. I will explain it to you and then give you a good practical example on how to use it. Lets take my previous self-experience as an example. My goal was to bench press 225 pounds for 1 repetition, but I was stuck on 215 pounds for 1 repetition. Practicing lifting 215 pounds 1 time was not going to increase my strength enough to lift 225 pounds. It just wasnt going to happen. However, I could lift 205 pounds about 2-3 times and 185, 10-15 times. So by using volume training, I was able to lower the weight and increase my strength. Lets do the math to illustrate my point. Weight x Repetitions = Volume a. b. c. d. 225 x 0 = 0 pounds 215 x 1 = 215 pounds 205 x 2 = 410 pounds 185 x 10 = 1850 pounds

My goal was to bench press 225 pounds just one time, but I was stuck on 215. And by continually practicing with 215, I could not reach my true potential. Because I had an engineering background, I looked at the situation logically and was able to set new higher goals and achieve them. I set new a goal of being able to bench press 225 for at least 3 repetitions. Goal Volume = 225 x 3 = 675 pounds

www.FitnessExpertNetwork.com

- 68

Now looking back at my past numbers only option d got me over goal volume with 1850 pounds. But at 10 repetitions, I new that 185 pounds was too light of a weight to develop the strength that I needed. In order to develop maximum strength, a repetition range of 4-6 should be used. And since I could only do 205 pounds for only 2 repetitions, my exercise weight had to fall between 185 and 205 pounds. So I started working out with 195 pounds until I was able to do 195 for 6 repetitions which gave me a volume of 1170 pounds. Then I re-tested and my new bench press maximum was 215 pounds for 2 reps and 205 pounds for 5 reps. Then I started working out with 205 pounds and in a very short time I was able to bench press 205 pounds for 6 reps and 215 for 4-5 reps. And 225 for 2 reps. And by increasing my exercise weight to 215 pounds I reached my goal of 225 pounds for 3 repetitions and more. Now that you understand the science behind volume training and understand why it works, lets put it all together in an exercise routine to see how it works. Plateau Routine: 135 x 15 = 2025 155 x 10 = 1550 185 x 10 = 1850 205 x 2 = 410 215 x 1 = 215 TOTAL VOLUME = 6050 Volume Routine: 135 x 15 = 2025 185 x 10 = 1850 195 x 6 = 1170 195 x 6 = 1170 195 x 6 = 1170 TOTAL VOLUME = 7385 As you can see by lowering the weight you can increase your strength. In both routines I was performing the same number of sets. In the plateau routine, although I was lifting more weight per set, I was lifting less total volume. In the volume routine, I lowered the exercise weight, lifted more total volume and actually increased my maximum strength. In fact, the volume routine is 1335 more pounds. Thats over half a ton! The concept of volume training can be applied to any exercise and any muscle group. Most people while exercising tend to push the limits constantly but fail to see the results of their labor. By simply throttling back just a little you can increase your strength to new personal highs. These increases will result in more motivation, more motivation results in more increases and the cycle continues.

www.FitnessExpertNetwork.com

- 69

If you exercise regularly and have reached a plateau, this concept is for you. Lower the weight and increase your strength. Remember to eat well, get plenty of rest and enjoy the fruits of your labor.

About the Author


Brad Scott is Owner and President of Sport and Life Fitness. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. He is also a feature writer for the Rio Rancho Observer in New Mexico. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.

www.FitnessExpertNetwork.com

- 70

Exercise: The New Years Resolution. How You Can Stick to Your Goals and Lose Weight
By Brian T. Rurak
New Years resolutions can work wonders for weight loss if you know why they don't work for you. Newport RI's fitness professional Brian T. Rurak reveals the secrets of how to achieve your fitness success and get around the obstacles that prevent you from the weight loss and fitness levels you deserve. This article will help you know why you quit before you even get started! I want you to reflect back to your New Year's resolutions regardless of what time of year it is. Every time a new year comes around it promises huge benefits for you financially, socially, spiritually and physically. You made your resolutions and you have sworn you are going to STICK TO THEM! Does this sound all too familiar to you? If it does, how did you do? Hopefully you did great and you have succeeded at all of them. However, you and I both know somewhere at least one of those fell by the wayside and you didn't quite reach the heights you had hoped. Being a fitness professional for 16+ years, I am going out on a limb here to guess that it was the physical component of those New Years resolutions, your weight loss and fitness goals, that took a back seat to the chaos of your daily grind. I know it was because I hear it all too often from either clients who eventually figure out that they can't do it on their own and seek our services or from all the others who continue attempting weight loss and fitness success on their own and are just so stubborn they would rather try and fail over and over again. Then all they do is complain about how they can't lose weight and blame it on everyone and everything else but themselves. Maybe you tried exercising and dieting and got frustrated with a lack of results or the gym scene. I am sure you had every good intention right out of the gate. Perhaps you faded early or you made it to the first turn or even down the backstretch, but somewhere suddenly or subtly, BAM!, something went wrong and you were off course. Whatever happened, I am here to help you. Now, whether you are new to exercise and started your weight loss program because of a new year's resolution or you are a re-starter and have decided to get going AGAIN, this report will help you focus on what you need to do in order to succeed. Below are several, very simple steps to help you achieve weight loss and fitness success. But you have to remember one thing; it won't get done unless you actually do it.
www.FitnessExpertNetwork.com - 71

For the re-starter, you MUST remember that you have taken time off so there have been some set-backs. Not knowing who you are, what you have done in the past or where you are going, I always approach everything with safety in mind and logical progressions. If you are a beginner, we approach it the same way; safely and logically. First you need to figure out the reasons you went to or are being drawn to the gym. These usually apply to everyone, so see if you can relate. Was it the weight loss? Was it the social aspect? Was it the desire to look good in a bathing suit? Was there a special event you planned to attend? Or even more importantly, was it for overall health and wellness? Now what kept you away from it? For the re-starter was it the long lines during the busy hours waiting for machines? Was it a week of chaos and hurdles in your life that suddenly turned into two weeks, three weeks, etc? Was it the sweaty guy next to you? Was it that your regular program wasn't giving you the results you wanted and you hit a plateau? Were you spending too much time in the gym & not getting the results you wanted? Was it your daily living that got in the way? For the new exerciser was it the lack of knowing what to do? Was it the fear of failure of not getting the results you desired? Was it the fact that you don't want to exercise 'on display' in front of all the masses? Was it that you just hate to exercise? Or was it the lack of time? If you are like most people that last question is true for you. There just isn't enough time in the day. I can't show you in this report how there is enough time in every day to succeed but if you need help now and just can't figure it out on your own, contact us for some lifestyle coaching at http://www.t3fitnesss.com/contactus.html and we will do everything we can to help you get on track. Our job is to sift thru the issues to get you on track and keep you on track. Many of our clients attribute their weight loss and fitness success to the accountability we hold them to as well as all the fun they have exercising with a purpose. As you can see, there are tons of variables that can get in the way of an exercise routine and keep you from your weight loss goals. What we need to figure out is what your issues are so we can fix them. This may or may not be able to be done thru this special report but it should get you thinking, help you eliminate some if not all of them and set you on the path to weight loss and fitness success. Ok, so let's figure it out! Whether you are a re-starter or beginner, the first and most important aspect of your fitness program has to be nutrition. You have to get a handle on this and you have to eat supportively if you want serious results from the investment you are going to put into yourself with an exercise program.

www.FitnessExpertNetwork.com

- 72

Eating supportively is just that, it supports your mission. You don't want to bring your efforts to a screeching halt thru improper nutrition. This step alone will lead to huge success. So what are supportive foods and where do you find them? These are Mother Nature's goodies in their natural state: vegetables, grains, fruits, dairy, nuts, fish, meats and natures champagne: water. For more information on this, grab the special report; How to Boost Your Metabolism at http://www.t3fitness.com/freereports.html. The second part is getting back into your routine or starting one. You do NOT want to restart where you left off if you have been gone for a while. You want to return at about 50% for at least the first week or two to give your body a chance to get accustomed to the stressor of exercise again. Don't worry; it will all come back quicker than you think if done properly. If you try too much too soon, you run the risk of injury and burn-out. If you are new to exercise you should also start out at about 50% of what you think you can do and progress from there. Walk before you jog, light weights with a lot of reps before you increase the amount of weight. And yes ladies, you too will need to increase the amount of resistance for real results. If you are not sure how to progress logically or just don't know where to start, please seek help from a professional. This holds true for the re-starter as well. Sometimes it just takes a little tweak to your program to help you succeed and enjoy it. You can contact us now for guidance and coaching at http://www.t3fitness.com/contactus.html or call 401.849.6030. Now as far as time spent in the gym or not having enough time in your daily schedule, you should be able to get in and out in 30 minutes and have had a killer fat burning workout. Sometimes if all you have is 15 minutes; that will work too and that can be done right at home or in your office. Success comes down to 3 major variables: preparation, setting goals and knowing how to get around the obstacles that get in your way. The thing about exercise is that you have to think outside the box of traditional exercise. You want to make your exercise time efficient and beneficial. The key is to hit all the major body parts, with compound movements, quickly and efficiently so you are burning calories during your workout and continue burning them after your workout. Again, if you don't know how to do this, seek help. You wouldn't try to fix your own teeth if you had a cavity would you? The next part is: where and when do you exercise? This is also very important to your success because you need to enjoy and feel comfortable where you are going to be exercising.
www.FitnessExpertNetwork.com - 73

If you belong or are going to join a health club, be sure it is one that fits your schedule and your needs. A couple things to realize about big health clubs are: they are membership driven so you end up paying for many services that you may never use; they keep memberships low because they are in the business of selling memberships, not fitness; and they actually anticipate you not using your membership within 90 days of signing up. This is why they hook you into long-term contracts. Many times, especially just after New Years, EVERYONE is starting to use their memberships or new people are joining. This could be a nightmare and a major deterrent for your success. Realize you may have other options to the bigger clubs. You can get a great workout at home, but if you need to leave the house to do so there are some communities that have a more personal venue or possibly 24 hour access that work nicely. If you are in Newport, RI or the surrounding area, T3 Fitness has a very exclusive membership, 24 hour fitness center which allows you convenience and privacy. See more here at http://www.t3fitness.com/24hour.html. Some other things to think about: What are the clubs hours of operation? How close is the club to your home or workplace? How many members do they have? Do they require long-term contracts or initiation fees? What are the peak hours of usage? Are you going to be waiting 30-60 minutes for machines to free-up? All of these can contribute to your lack of motivation and get in the way of your success. One of the last and most important things to remember is that this is all about your success and your wellness, not anyone else's. So when you make a commitment to change your lifestyle habits, make an exercise and supportive eating appointments for yourself that you WILL keep. No one has to know what you are doing during that time, it is yours! In closing, be sure to do a little homework and investigate what is going to work for you. If it comes down to cost, which many people will default to, think about how much you will be able to use the facility vs. how much you won't because of the crowds and average that out over the course of a month or year. If you are thinking of hiring a fitness professional be sure they have your needs in mind, not their own. For a report on how to hire a fitness professional, not just a personal trainer visit http://www.t3fitness.com/freereports.com.

About the Author


Brian Rurak holds a Masters Degree in Exercise Science and a Bachelors Degree in Physical Education and Health. He is a certified fitness professional thru National Strength and Conditioning Association. He is a published author for a local Women's Health Newspaper and regularly presents health and nutrition seminars to the local university freshman orientation classes. His website is http://www.t3fitness.com.
www.FitnessExpertNetwork.com - 74

High Intensity Training: Why You Should Do It


By Bruce Kelly
Why high intensity exercise? Notice I didn't say high intensity cardio because there are a variety of ways you can do high intensity exercise outside of standard "cardio" exercise. First of all, what is high intensity exercise? For our purposes, we will define it as any exercise that gets your heart rate over 75% of maximum heart rate. Theoretical maximum heart rate is defined at 220- age. This is just an estimate and if you are reasonably fit your maximum heart rate could be higher than that estimate. If you have no health/heart issues, exercising north of the 75% mark should not create issues but if you have any doubt, get clearance from your physician. Why has low intensity exercise become the norm? Probably for two reasons: ignorance and laziness. Many people are under the misguided impression that it is all about burning "fat" calories. They understand that lower intensity burns more fat calories (percentage wise) than higher intensity exercise as fat is the primary energy source at lower intensities. What they fail to grasp is that a lower percentage of a higher absolute calorie expenditure, as in high intensity exercise, frequently ends up burning more total fat calories as well as more total calories. For example, if a low intensity exercise burns 100 total calories and 50% are fat calories then you burned off 50 fat calories. A high intensity workout might burn 300 calories but only 20% came from fat i.e. 60 fat calories. This is only an illustration meant to demonstrate the point that people should be as concerned, if not more concerned, with total calorie expenditure as opposed to fat calorie expenditure. In the long run burn the calories and the fat calories will take care of themselves. That takes care of the ignorance component regarding high intensity exercise. Now on to the laziness component. Quite frankly, high intensity exercise isn't easy--it can even "hurt". People don't want it to hurt so they take the easy way out. That is why so many revert to slogging away on the cross-trainer or bike with little or no focus or attention. In what other endeavor, let alone exercise, is it considered necessary to distract oneself through the use of TV, iPods, and the like as when people do their "cardio"? Obviously, in strength training people use music but more as a motivational/emotional mind set tool than as a necessary evil. To distract oneself from the boredom of the exercise. Quite frankly, we as fitness professionals have been remiss in not educating our clients as to the benefits of high intensity exercise. Is it suitable for everyone? Absolutely not. Those with heart issues, serious orthopedic issues, or other medical contraindications

www.FitnessExpertNetwork.com

- 75

aren't candidates for high intensity exercise. But for the rest of the population they should be including at least some of this type of training in their exercise program. One way to "sell" the concept of high intensity exercise to your clients is to ask them this simple question. Would you rather look like a sprinter or a marathon runner? For most people the answer would be the sprinter because of their muscular, lean appearance. Most marathon runners are merely thin with little to no muscle. In fact, many world class sprinters have lower body fat percentages than marathoners despite the fact they weigh substantially more. Why is that the case? Look at the way the two train: the sprinter does speed/interval work, plyometrics and strength training--all forms of high intensity training. On the other hand, most distance runners primarily run as in many circles strength training was considered unnecessary if not downright counterproductive. In the endurance community, this is slowly changing but old habits die hard. The point is this: if you want to look somewhat like the sprinter then you have to do some of that type of training. That doesn't mean do a world class sprinter's workout program but it does mean doing some high intensity work. What does that mean for you? For starters, you can start using the interval based programs that are on virtually all "cardio" machines. If you like to exercise outdoors, it means adding some sprints or intervals to your biking, running, rollerblading, or swimming workout. In either case, a digital watch and heart rate monitor are good tools to have especially if you like to quantify things such as length of interval, recovery interval, how quickly your heart rate recovers, etc. But don't think you are limited to so-called traditional "cardio" as your only modes of high intensity training. A good group fitness class or a power based sport such as tennis, squash, soccer, or basketball can all induce the same results. In addition, even strength training if done in circuit fashion, especially with free weights and bodyweight exercises, can be a high intensity workout. In conclusion, here are some reasons you should include some high intensity workouts into your program: 1. 2. 3. 4. More time efficient: more calories burned per unit of time Improves both aerobic/anaerobic capacity Helps produce Human Growth Hormone which helps body comp "Afterburn" effect: more calories burned post exercise than steady state/low intensity exercise 5. Variety of modes to do high intensity exercise

www.FitnessExpertNetwork.com

- 76

About the Author


Bruce Kelly, MS, CSCS, NSCA-CPT, NASM-PES has written articles for sportspecific.com, completetrackandfield.com as well as local publications. He has been a fitness professional/performance enhancement coach for nearly 20 years. He owns a Fitness Together training studio franchise in Media, Pa. His website is www.ftswarthmore.com.

www.FitnessExpertNetwork.com

- 77

"Power: Why Everyone Needs It"


By Bruce Kelly
When most people think of power in terms of fitness they think it doesn't apply to them but only to athletes or those with athletic aspirations. Nothing could be further from the truth. First of all, let's establish a working definition of power. Simply put, power is force times speed or the ability to produce force quickly. The fact is that power plays a vital though frequently overlooked role in our everyday activities. What do you think prevents you from falling when you stumble or trip? When you are coming down stairs or stepping off of a curb you ability to decelerate (produce power) is what prevents you from falling down the stairs or off of the sidewalk. If you suddenly have to stop your car that calls for quick reactions and power. These are just a few examples of the everyday application of power which aren't as dramatic as a Ryan Howard home run or a Tiger Woods drive but are done by everyone on a nearly daily basis. So what's a person to do? You recognize the need for this critical trait of power but how do I develop it. First of all, you have to assess where you currently are physically. If you are not very fit or haven't exercised in a while get clearance from your doctor to start an exercise regimen. Then the next step should be to hire a qualified fitness professional to assess your current fitness level and by that I mean not just your aerobic fitness, body composition, and weight but also your current strength, functional mobility, and core strength. For many people they will need to develop a foundation of strength and functional mobility before they can think of embarking on developing power. If we remember back to our initial power equation, force was one of the components. Force is primarily a function of strength so it is hard to work on power if you don't have some strength to apply. A fast movement with no force/strength behind it is like spinning your wheels: you are going nowhere fast. So if you are not an athlete or you are older or have some orthopedic issues how do you go about developing power? Again, having a fitness professional/coach work with you is key as they can prescribe a good, safe, progressive program for you that will develop power without increasing your chance of injury. Applying a professional athlete's program to the rest of us is a recipe for disaster and injury. Here are some ideas for power movements/exercises for those getting started. For lower body power work, you could use low box work (4" box) where you work on toe taps or foot exchanges. Or you could do simple 2 ft hops either in place or over a line or tape. The amplitude and speed would be a function of your current capabilities. The emphasis should be on quality of movement not quantity of time or repetitions of the movement.

www.FitnessExpertNetwork.com

- 78

For those that are fitter/more capable, rope jumping is a great power development exercise that works on footwork, dynamic balance, coordination, and power. For upper body power development, it is hard to beat medicine balls. Fighters have known for years what the rest of the world is slowly catching on to: what a fun and functional tool medicine balls can be to enhance core strength and power. The list of medicine ball exercises is virtually limitless: rotations, chops, passes, throws, puts, tosses and the list goes on and on for as long as you'd like. The exercises can be adapted to the ability level of a person according to their needs and physical ability. In all of the above ideas on power training, I can't emphasize enough the value of a well qualified fitness professional to get proper programming and instruction. I have used these methods with people in their 70's and 80's as well as kids so they can be used safely with proper knowledge and supervision. In the wrong hands, though, they are likely to lead to pain and injury. Exercise is like medicine in that it has to be prescribed properly by someone who knows what they are doing. I hope the article convinced you of the necessity of incorporating some power training into your fitness or workout routine. They could be integrated into the workout after the dynamic warm-up and all it takes is 5 minutes and then on to the rest of your workout.

About the Author


Bruce Kelly, MS, CSCS, NSCA-CPT, NASM-PES has written articles for sportspecific.com, completetrackandfield.com as well as local publications. He has been a fitness professional/performance enhancement coach for nearly 20 years. He owns a Fitness Together training studio franchise in Media, Pa. His website is www.ftswarthmore.com.

www.FitnessExpertNetwork.com

- 79

"Exercise and Your Family"


By Camelia Herndon
Do you ever think about family fitness? It's a fact, families are getting larger (and I don't mean in number). Many children are obese and families as a whole are unhealthy. You find time to eat, but do you think about making the time with your children to exercise? According to the National Association for Sports and Physical Education, school age children should have a minimum of one hour of daily activity each day. But don't wait until your kids are older, start the good habits early. Begin family fitness at an early age. How can we make family fitness a priority? It all begins with you - the parents. Children need role models, they need someone to set the example and follow through with the commitment. So, why not begin an exercise kick as a family... Make a commitment to spend more time together...begin to enjoy added benefits of health, continuity and enjoyment from each other. Remember the old saying, a family that plays together stays together? Well, here are some ways to begin your family fitness program and also stay together. Take an after dinner walk. On a beautiful day, grab the dog and kids and walk around the block. Make it a scavenger hunt. Have each child find a list of items. Or have mini races they first one to the corner wins, the first one to the yellow house wins. Your kids won't even know they are exercising. Turn on the music. Clear some space in your living room and play "Freeze Dance". Have someone teach a new dance every week. You can even play "Freeze Clean" - have the kids clean-up the house to the music. When the music pauses, they have to freeze. Sign-up for a charity walk/race. Every community has some kind of race or Family Fun Run. Sign-up as a family and begin to train together. Children love the accomplishment they feel at the end of a race - and the ribbon or medal isn't so bad either!! They will deserve it!! Work in the yard. What could be more fun than raking leaves- and then jumping in the piles? Or planting a garden and watching the fruits of your labor grow. (By the way, it's been proven; kids will eat more vegetables if they grow them themselves.) In the winter, have the kids help you shovel. And then make snow angels and snowmen in the backyard. There are so many ways to include family fitness into your daily lifestyle. You just need to make the commitment. Establish a regular schedule and keep it fun. Have your kids
www.FitnessExpertNetwork.com - 80

help you decide what things to do. If they're involved it'll keep them doing it. You can count on your children looking forward to the time you spend together as well as gaining the added benefit of exercise.

About the Author


Camelia Herndon is owner of Fitness Together is Darien and New Canaan, CT. She has helped over 200 clients achieve their health and fitness goals. Her website is http://www.fitnesstogetherct.com.

www.FitnessExpertNetwork.com

- 81

Exercising and the Older Adult


By Camelia Herndon
Growing older doesn't mean you have to lose strength or your ability to do everyday tasks. Exercise can help older adults feel better and enjoy life more - even those who think they're too old or out of shape. Here are some exercises to do to help you reach your health and fitness goals - at any age!! Arm Raises - to strengthen your shoulder muscles. 1. Sit in a chair with your back straight. 2. Keep your feet flat on the floor, even with your shoulders. 3. Hold your hand weights straight down at your sides with your palms facing inward. 4. Raise both arms to the side, shoulder height. 5. Hold the position for one second. 6. Slowly lower arms to the sides pause and repeat 8-15 times. 7. Rest. Do another set of 8-15 reps. Chair Stand - to strengthen your stomach and thigh muscles. Place pillows against the back of a chair. Sit in the middle or toward the front of the chair, knees bent, feet flat on the floor. Lean back on the pillows in a half-reclining position. Raise your upper body forward until you are sitting upright, use your hands as little as possible. Your back should no longer be leaning against the pillow. 5. Slowly stand up, using your hands as little as possible. 6. Slowly sit back down. Keep your back and shoulders straight throughout the exercise. 7. Repeat 8 to 15 times. Rest. Then repeat 8 to 15 more times. Knee Flexion - Strengthen muscles in the legs. 1. Stand straight, holding onto a table or chair for balance. 2. Slowly bend one knee as far as possible so your foot lifts up behind you. Don't move your upper leg at all. Bend your knee only. Hold this position. 3. Slowly lower your foot all the way back down. 4. Repeat with your other leg. 5. Alternate legs until you have done 8 to 15 reps with each leg. Remember, when starting any exercise program; always check with your doctor. And follow these other safety tips for optimal results.
www.FitnessExpertNetwork.com - 82

1. 2. 3. 4.

Always remember to breath. Holding your breath could affect your blood pressure. Always remember good form. Smooth and steady movements allow you to get the most out of each exercise. Never lock your joints, always keep a slight bend in your arms and legs. Muscle soreness lasting a few days and slight fatigue is normal after muscle building exercise, however, exhaustion, and extensive sore joints and muscles are not. Always be in tune with your body. Don't be afraid to try physical activity. In older adults it will help to ward of diseases and disabilities. You may have lost your ability to do things on your own, but it is more likely because you are inactive, not old. Beginning an exercise program will have you feeling healthy and fit well into your senior years.

About the Author


Camelia Herndon is owner of Fitness Together is Darien and New Canaan, CT. She has helped over 200 clients achieve their health and fitness goals. Her website is http://www.fitnesstogetherct.com.

www.FitnessExpertNetwork.com

- 83

Family Fitness for the Entire Clan


By Camelia Herndon
Do you ever think about family fitness? It's a fact, families are getting larger (and I don't mean in number). Our kids are getting obese and many families are unhealthy. You find time to eat, but do you think about making the time to exercise? According to the National Association for Sports and Physical Education, school age children should have a minimum of one hour of daily activity each day. But don't wait until your kids are older, start the good habits early. Begin family fitness at an early age. How can we make family fitness a priority? It all begins with you - the parents. Children need role models, they need someone to set the example and follow through with the commitment. So, why not begin an exercise kick as a family... Make a commitment to spend more time together...begin to enjoy added benefits of health, continuity and enjoyment from each other. Remember the old saying, a family that plays together stays together? Well, here are some ways to begin your family fitness program and also create a cohesive family unit. Take an after dinner walk. On a beautiful day, grab the dog and kids and walk around the block. Make it a scavenger hunt. Have each kid find a list of items. Or have mini races - the first one to the corner wins, the first one to the yellow house wins. Your kids won't even know they are exercising. Turn on the music. Clear some space in your living room and play "Freeze Dance". Have someone teach a new dance every week. You can even play "Freeze Clean" -have the kids clean-up the house to the music. When the music pauses, they have to freeze. Sign-up for a charity walk/race. Every community has some kind of race or Family Fun Run. Sign-up as a family and begin to train together. Every kid loves the thrill of winning a ribbon or medal at the end of a race - and they will deserve it!! Work in the Yard. What could be more fun than raking leaves- and then jumping in the piles? Or planting a garden and watching the fruits of your labor grow. (By the way, it's been proven; kids will eat more vegetables if they grow them themselves.) In the winter, have the kids help you shovel. And then make snow angels and snowmen in the backyard.

www.FitnessExpertNetwork.com

- 84

There are so many ways to include family fitness into your daily lifestyle. You just need to make the commitment. Establish a regular schedule and keep it fun. Have your kids help you decide what things to do. If they're involved it'll keep them doing it. You can count on your children looking forward to the time you spend together as well as gaining the added benefit of exercise.

About the Author


Camelia Herndon is owner of Fitness Together is Darien and New Canaan, CT. She has helped over 200 clients achieve their health and fitness goals. Her website is http://www.fitnesstogetherct.com.

www.FitnessExpertNetwork.com

- 85

Senior Fitness, Aging Gracefully


By Camelia Herndon
Senior fitness, who would have thought that so many of us would be maintaining our health and fitness well into our 70's and 80's? As the owner of a fitness studio, I come across clients of all shapes, sizes - and yes, ages. What is fascinating to me, lately, are the increasing numbers of older adults who have made health and fitness a priority in their lives. The average age in one of my studios is over 50!! More and more older adults are enjoying the benefits of exercise - and so should you!! Why is senior fitness so important? Easy, good health allows you to remain independent, stay socially active and enjoy an excellent quality of life. Research shows that even a small amount of activity a day can prolong life - you'll enjoy your kids, grandkids and hobbies that much longer!! The National Institute of Health (NIH) recommends you focus on the following four areas of your health as an older adult: Strength - to build muscles and increase metabolism. Balance - to build your leg muscles and prevent falls. (300,000 broken hips are reported each year) Stretching - Will allow you to gain freedom of movement. Endurance - Increase your heart rate for an extended period of time. What Types of Activities Should I Do? Don't be afraid to try new things. Fitness activities are safe for people of all age groups. You may think that too strenuous physical activity will harm you, but believe it or not, older adults will hurt their health more by not exercising than by exercising. Try lifting weights for all muscle groups at least two days a week. Start with light or no weights and then watch yourself progress. Always focus on good form and remember the slower the better. Take three seconds to lift or push a weight into place, hold for one second then take three seconds to lower the weight. Increase your heart rate by taking an after dinner walk. Start with 20-30 minutes three times a week. Walk the beach, the mall or around your neighborhood. Try bowling, golf or gardening. Activity can be fun!!

www.FitnessExpertNetwork.com

- 86

Whatever you're doing, always remember to warm-up before your exercise and stretch afterwards. And, as always, be sure to check with your doctor before beginning any type of exercise activity. Senior Fitness, a growing phenomenon - and one every older person can benefit from. You'll see staying physically active and exercising regularly will help prevent or delay many diseases or disabilities. Your doctor will be proud!! Growing older doesn't mean you have to lose your health and fitness. Exercise can help you feel better and enjoy life more - even those who think they're too old or too out of shape can make it happen! It's never too late to start!!

About the Author


Camelia Herndon is owner of Fitness Together is Darien and New Canaan, CT. She has helped over 200 clients achieve their health and fitness goals. Her website is http://www.fitnesstogetherct.com.

www.FitnessExpertNetwork.com

- 87

5 Biggest Fitness Myths


By Carlos Torres
There are many fitness myths spread in the gym. Here are some of the most popular fitness myths. Fitness myth #1 - Higher repetitions burn more fat. Using a lighter weight and doing a higher amount of repetitions is not as effective in burning fat as using a heavier weight and doing few repetitions. Using a heavier weight will stimulate muscle increase and your metabolism much greater than using a light weight and doing higher repetitions. Fitness myth #2 - Muscle turns to fat or fat turns to muscle. This is physically impossible. You either lose or gain fat or lose or gain muscle. If you stop working out for example you will lose muscle and gain fat if you continue to eat like you did before because you are not burning as many calories. Fitness myth #3 - Weight lifting makes you bulky. Women are usually worried about this. Strength training can help you build muscle to burn fat which in turn can make you smaller! Fat takes up about 3 times as much space as muscle, so if you gained 5 pounds of muscle and lost 5 pounds of fat, you would be the same weight but you would actually be thinner. It is very difficult to build a lot of muscle. It takes hard work, heavy weights, and an increase in caloric intake. Very few people have to worry about gaining too much muscle. If it was only that easy! Fitness myth #4 - Long, slow, low intensity cardio is best for fat burning. This is not true. Cardiovascular exercise at a higher intensity will burn more fat than lower intensity. It is true that low intensity cardio will burn a higher percentage of calories from fat but high intensity cardio will burn more fat calories overall. The best fat burning cardio you can do is interval training which includes high intensity intervals followed by low intensity intervals. Think about a sprinter and a long distance runner. Who has the best physique? The sprinter does because of the type of training done which is high intensity interval training. Fitness myth #5 - Carbohydrates are bad. Not all carbohydrates are bad. You should eat the right kind of carbohydrates like whole grains, vegetables, and fruits and avoid bad carbohydrates like sugar, white flour, white bread, etc.The most important thing to remember is the amount of calories you take in. I dont care if you eat very healthy or not, if you eat more calories than your body needs then you will gain fat. If you eat less than your body needs then you will lose weight. These are some of the most common fitness myths. Applying this information should help you get better results from your own fitness program.

www.FitnessExpertNetwork.com

- 88

About the Author


Carlos Torres is a certified Personal Trainer with a degree in Exercise & Sports Science located in San Antonio, Texas. For questions and comments, send an email to ct2288@hotmail.com. For more free articles and other free stuff check out www.myspace.com/wealthmaker

www.FitnessExpertNetwork.com

- 89

8 Biggest Workout Mistakes


By Carlos Torres
Working and working out in the gym for years, Ive seen so many people make endless mistakes in the gym. These mistakes can lead to injury and ineffective workouts. Some people can still get results despite their lack of knowledge on proper exercise, but most people cant. Here are 7 of the biggest mistakes Ive seen. Workout mistake #1 is bad form. Most people have not learned proper form and perform exercises with incorrect form which makes the exercise ineffective and dangerous. This can increase your chances of injury besides not getting you results. Workout mistake #2 is performing an exercise too fast. Most people perform exercises too fast and make the exercise less effective. The basic rule for performing an exercise movement is one second on the way up and 3 seconds on the way down. This is how you can make the exercise more effective and put more stress on the muscle. It takes away momentum. Momentum can take stress off the muscle and increase your chances of injury. Unless your workout is on a timed basis or you are training for power and explosiveness, slow and controlled is better and safer. Workout mistake #3 is using too light of a weight. Many people believe that using a lighter weight and higher repetitions will burn more fat. This is simply not true. Using a heavier weight that only allows you to do 8 -12 repetitions is the range you want to be in. The increase in muscle building and fat burning will be much more effective than using the high rep/low weight approach. Workout mistake #4 is doing the same workout all the time. You need to change up your workout frequently to get the best results and not allow your body to adapt. If your body adapts then it wont burn as many calories and your results will stagger. I see people doing the same low intensity cardio and watching television all the time and these are the same people that never get results. Workout mistake #5 is not eating right and expecting that exercise alone will be enough to get you the results you want. I dont care how hard and how long you workout, unless you have great genetics, eating too many calories and not eating the right foods will keep you from building the muscle, burning the fat, and getting the body you want. You should eat lean proteins, vegetables, fruits, & whole grains and eat the right amount of calories to achieve your goals. Workout mistake #6 is not combining cardio, weights, and flexibility into your workout. If you want to get the best results, you need to do strength training to build or maintain muscle which helps burn fat all day, cardiovascular exercise for fat burning and for your heart, and flexibility exercises to maintain and improve range of motion around your

www.FitnessExpertNetwork.com

- 90

joints. Strength training should be done a minimum of 2 to 3 times a week, cardio 3 to 6 times a week and flexibility exercises should be done 4-5 times a week. Workout mistake #7 is taking advice from the person who has a great physique but is no expert on fitness and exercise and this includes personal trainers! Just because someone has a great physique, doesnt mean you should do what they do or take their advice. Some people can get great results in spite of their efforts. For example, would you take diet advice from someone who ate junk food all day and didnt exercise but still had a great body? Of course not! So dont assume that what works for one person will work for you too or that the person in the gym with the great physique knows what they are doing. Educate yourself or hire a QUALIFIED personal trainer. Workout mistake #8 is doing too many isolation exercises and not enough compound exercises. Isolation exercises are exercises that only work one or a few muscles. Compound exercises are exercises that work the large muscle groups and multiple muscle groups at the same time. Compound exercises are more effective and functional. They use more energy and boost your metabolism greater than isolation exercises. You get more bang for your buck! Examples of compound exercises are bench press, shoulder press, squats, lunges, etc Examples of isolation exercises are inner & outer thigh, biceps and triceps exercises, chest flys, etc... These are some of the biggest mistakes made by people in the gym and hopefully now you can avoid them.

About the Author


Carlos Torres is a certified Personal Trainer with a degree in Exercise & Sports Science located in San Antonio, Texas. For questions and comments, send an email to ct2288@hotmail.com. For more free articles and other free stuff check out www.myspace.com/wealthmaker

www.FitnessExpertNetwork.com

- 91

10 Minute Workout
By Carlos Torres
Dont think you have time to workout? How about a quick workout you can do in 10 minutes or less? This quick workout is ideal for someone with a very busy schedule. This quick workout is a great full body strength training, fat burning, and cardiovascular workout for the person with limited time. This workout can be done first thing in the morning before going to work, during lunch, or anytime you have 10 minutes free. To make this a quick workout, instead of doing repetitions, it will be on a time basis. Each set will consist of 25 seconds. You will do as many repetitions as you can in 25 seconds then move on to the next exercise with no rest between exercises. These are called supersets when exercises are done in succession without rest.

Here is a sample workout:


Superset 1 Pushups & Lunges on toes (3 sets each, 25 seconds a set) Pushups come down to till your upper arms are parallel to the floor and all the way up to near lockout. Lunges step forward with one leg and come down to about 90 degrees, bring legs back together then repeat with other leg staying on your toes the whole time. Don't let knees go past your toes. Superset 2 Squat press & Bent over rows Squat Press holding a pair of dumbbells on top of your shoulders, squat down like you are sitting back keeping your knees in line with your ankles then press the dumbbells above your head as you squat up and repeat. Make sure your knees do not go in front of your ankles. Superset 3 Bicycle maneuver & Superman (3 sets, 25 seconds a set) Bicycle maneuver bring your knee to your opposite elbow while lying on your back and
www.FitnessExpertNetwork.com - 92

extend the opposite leg then alternate. Superman - Lying on your stomach, bring your arms and legs up as high as you can while keeping them straight and extended. Thats it! A full body workout in less than 10 minutes, actually about 9 minutes! This quick workout should be done 3 times a week with a day of rest in between. Can't make the excuse that you have no time to exercise anymore!

About the Author


Carlos Torres is a certified Personal Trainer with a degree in Exercise & Sports Science located in San Antonio, Texas. For questions and comments, send an email to ct2288@hotmail.com. For more free articles and other free stuff check out www.myspace.com/wealthmaker

www.FitnessExpertNetwork.com

- 93

The Gun Show


By Carlos Torres
It's what most men want, bigger arms. The muscles of our upper arms are the "show off" muscles. Whenever someone asks you to flex your muscle, you usually flex your bicep. So how do I get bigger arms? The answer may surprise you. Most guys think they need to do endless number of sets of bicep curls, and tricep exercises to build bigger arms. You read in magazines and articles and see guys at the gym doing a whole workout just for their arms. What a waste of time and energy! There is a much more efficient way to build bigger arms without having to do many isolation exercises for your arms. First, you want to start with your base of support, your core or spine. Think of your body as a tree with branches. Your tree is the spine and its musculature and the branches are your arms. If the branches of the tree grew too large, the tree would lean over and possibly collapse. Your body works the same way. Your body will not allow you to build bigger arms if it doesn't have enough musculature and strength in its core. It's your bodys way of protecting itself from injury. You want to do exercises that strengthen your lower back and abs before you do anything else. Exercises like the deadlift, overhead squat, lower back extensions, supermans and abdominal exercises are a good start. Second, you want to add muscle to your upper body. According to strength training expert Pavel Tsatsouline you need about 15 pounds of lean upper body muscle to add just one inch to your arms. If you are taller then it's probably more. So it makes sense you should focus on the exercises that build upper body mass to build bigger arms. So for biceps, focus on exercises like pulldowns, pullups, & rows using an underhand grip. For triceps focus on exercises like the bench press, shoulder press, and dips. These exercises will add mass to your upper body and at the same time put a lot of tension on your biceps and triceps, much more than just doing a bunch of isolation exercises for your biceps and triceps. Lastly, you should do some bicep and tricep exercises to get the most out of your arm building program. The exercise that puts the most stress on your biceps is the preacher curl. When you do this exercise, make sure you come down slowly (about 3 seconds on the descent) and get a good stretch at the bottom then come up almost all the way up making sure not to lose tension in the bicep. You do not want to come up all the way because you will lose tension on the biceps. You can also mix in other exercises into your biceps routine like standing bicep curls, concentration curls, etc? For your triceps, the exercise that probably puts the most stress would be tricep dips. To perform this exercise, place both hands on the edge of the bench facing away from it and prop your feet up on another bench or chair keeping you legs straight. Go down to almost 90 degrees or whatever your range of motion allows. Go all the way up and contract your triceps hard at the top. The eccentric portion (lowering) should be about 3 seconds and the concentric
www.FitnessExpertNetwork.com - 94

portion (contraction) about 1 to 2 seconds and pause at the top for a count of 1. You can also mix in some other triceps exercises like close grip bench press, skull crushers, and tricep pushdowns. Doing a total of 3 to 6 sets and 8 to 12 repetitions for your arms each time you work them out is more than enough since you get enough stimuli from working the rest of the body. In summary, to build bigger arms, start by getting your core stronger, then the upper body, then finish off with some isolation exercises for your arms.

About the Author


Carlos Torres is a certified Personal Trainer with a degree in Exercise & Sports Science located in San Antonio, Texas. For questions and comments, send an email to ct2288@hotmail.com. For more free articles and other free stuff check out www.myspace.com/wealthmaker

www.FitnessExpertNetwork.com

- 95

5 Reasons To Join a Boot Camp Fitness Class


By Chad Cannon
If you want to tone up your muscles, lose stubborn fat, increase your energy and jump start your metabolism all while having fun with others, a Boot Camp Fitness class may very well be the most important and exciting program you ever take! Boot camps are now the BIG CRAZE around the nation. A class like this incorporates LOTS strength training as well as LOTS of cardiovascular training into a full body, push it to the limit, workout. Some Boot Camps are done inside, but most are outside. Exercises include anything from walking lunges to push-ups, partner squats to planks, jumping jacks to stair running. What's also good is that many Boot Camps include a team aspect for much of the class, such as relay races or partner exercises, where one person might do jump squats until the other runs the stairs and back, then they switch. Exercises where you have to rely on your partner(s) make the entire class much harder! A Boot Camp class is the best all-around, total body workout class you can find anywhere. The best part is that everyone who takes these Boot Camp Classes LOVE them! They are so much fun and you feel like a million bucks after each class. There is no fancy equipment to learn, no crowded gyms, no intimidating weight lifters, only people joined together with the common goals of losing fat, shaping up and having a lot more energy! If you want to: 1. 2. 3. 4. 5. Boost your metabolism Become leaner and toned Improve your flexibility Strengthen your core muscles Have fun and be MUCH MORE motivated

Get your kick in the butt with a Boot Camp fitness class today!

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com

www.FitnessExpertNetwork.com

- 96

Fit, Firm, Fun


By Chad Cannon
Summer is coming! Time to spend more time in the beautiful outdoors. Time to get to the beach to show off your hot body! Are you ready to shed the cover-up? Have your workouts been as dormant as your sod this winter? With spring here and summer hot on our heels, it's time to get back to being FIT, and FIRM while having FUN. The ladder is the key to it all. Having fun. If you don't enjoy your workouts, it might be time to try something else. Not only that, if you're not feeling the way you want to feel, that's another sign to move on. This time of year brings out the best in most of us. We feel good because the weather is more inviting with the sun shining and the warm breezes. With extra hours of sunlight and new found energy there's no excuse not to get moving. The three F's are the words to remember when gearing up for summer. FIT, FIRM, and FUN. Being fit means moving your body. Nike's got 'Just do it'. My phrase is 'Just move it'. Being FIT means you are in good cardiovascular shape. You don't have to spend hours on a treadmill. Go outside, take a walk, ride a bike, play Frisbee, or shoot some hoops. Get the heart pumping. With summer coming, take a 'routine' vacation and mix it up a bit. Tennis one day and a power beach walk the next. This warm weather also makes us stop and smell the roses. That's a great idea! Stopping and going while changing speeds is a great way to include intervals in your workout. Just keep 'moving it' and you'll be fit. With all this cardio, FIRM muscles will be gained. Don't forget the strengthconditioning! Perhaps when you stop to smell those roses, you can drop and do 20 pushups. Remember all functional exercises can be performed anywhere, not just in the gym. Firmer muscles and a firmer you will make you feel and look better which makes you all the more confident. The only thing left is FUN! Once you mix up your workout with doing the activities you like to do, then you'll be having fun. Whether it is playing three straight sets of tennis, shopping for a smaller clothes size, or training your 'beach bod', the FUN and FIT is up to you. Now take a stand! Be FIRM and enjoy your summer shape-up!

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com

www.FitnessExpertNetwork.com

- 97

Fitness Inspiration
By Chad Cannon
The new Superman movie came out not too long ago. Every time I see an ad for it on TV or in the paper, I really get inspired by it. It makes me get a quick burst of energy. I stand up taller just because the way Superman holds himself. It makes me want to go out for a run or just drop down to do some push-ups right there. Just by looking at the man of steel makes me want to be 'fit'. My point is that we can draw our inspiration for fitness from all types of things. Superheroes are not just for kids anymore. They inspire the best of us and take away the worst in us. We became a much fitter nation right after the 9-11 attacks. That made each and everyone of us want to be a superhero, so as a population, we all worked out more and became a much 'fitter' nation. No rhyme or reason for it, except we all got inspired from it. So, whatever your inspiration is, find a way to make fitness happen for you. We all have our own reasons for getting in better shape and becoming healthier. You just need to find your specific inspiration to make it happen. Starting is the hardest part of fitness. Staying in shape is just as hard. This is why we need an inspiration. It's not just making yourself do it. It's reasoning with yourself why you should do it. That's where the inspiration comes in. I know you've been thinking about getting in shape because everyone thinks about it this time of year. It's time to do something about it, NOW! Don't wait any longer. Time is-awaistin'! Use any type of inspiration you can to get out there and get fit. It can be a superhero like Superman, an athlete, a teacher, a coach, policeman, fireman, your parents, a neighbor, or even a fitness professional like me. Whatever you draw your inspiration from, get it from something that is meaningful to you. Take a few minutes to reflect and find where your inspiration comes from. Then use it to get yourself started on the path of better health.

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com
www.FitnessExpertNetwork.com - 98

Fitness Made Simple


By Chad Cannon
Put together three different 30 minute resistance training workouts, where you train the entire body, using stability balls, bands, tubing, free weights, machines and of course your own body weight. Do one workout on Monday, the second workout on Wednesday and the third on Friday. This is called Progression. Basically, never repeat the same workout two times in a row. Change it up as much as possible. You can work the same muscle groups, just with different exercises. This is why you will have three separate workouts. If you do the same workout over and over again, you will soon plateau! No one wants to plateau! To keep getting the results you want, switch things up as much as possible. If you want to completely change every workout, feel free. The more change, the better. Now come up with two to three cardiovascular exercises such as walking, biking and playing tennis. The easiest is walking and biking, but you choose something that you know you will enjoy doing. Pick anything that gets your heart rate up a little. On Monday, after the resistance program, go for a 30 minute power walk (or the first cardiovascular exercise you came up with). On Wednesday, after the resistance program, go for a 30 minute bike ride (or the second cardiovascular exercise you chose). On Friday, after the resistance program, play 30 minutes of tennis (or do the third cardiovascular exercise, or repeat the first again). If time is a factor where a full hour cannot be done, then break up the resistance program and the cardiovascular activity into separate days, so Monday, Wednesday and Friday are the resistance, and Tuesday, Thursday and Saturday are the cardio activities. Only 30 minutes each day. I know everyone has at least 30 minutes a day! Again, NEVER do the same cardiovascular exercise twice in a row, even if you are skipping days! You WILL hit a plateau if you keep doing the same thing! Proper Progression is VERY important! When doing a cardiovascular activity such as walking, biking, swimming or running, make it into an interval program. A slow walk to one mail box, then fast to the next, or a 30 second fast bike ride into a slow 30 second ride. An activity such as tennis is interval oriented already so no need to change anything. Again it's only a total of three hours each week! That's it! If you cannot do that, you have not given yourself any chance. You owe it to yourself to at least try this. You would not have this program in front of you if you didn't really want to do it!

www.FitnessExpertNetwork.com

- 99

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com

www.FitnessExpertNetwork.com

- 100

Losing weight? If not, Read below! Functional Training is the way to go!
By Chad Cannon
Have you ever gone to a gym and watched someone workout? Do you ever see anyone really workout? I mean really workout where there is sweat dripping down their back and they are barely able to breath? Probably not too often. Here is the honest to god truth about fitness: You are not working hard enough if you are not losing weight! We as a population have been taught to sit down on a machine and push and pull, where the machines are doing the movements for us. To me that is not making common everyday functional movements better. It's time for us to take charge of our own bodies and move, move and move some more! You can get stronger from pushing and pulling, but you'll never be fit if you don't get off your derrire and move around. It's just fact that being fit means moving around. Twisting, turning, rotating, bending, stretching, curling, extending. Forget sitting on a machine where the movement is done for you. Instead stand up on your own two feet, or just one foot, and move using cables, and bands, medicine balls, or even your own body weight. Try this just one time: The next time you go to the gym try not talking at all for just 30 minutes. The only reason to open your mouth is to catch your breath and to drink water. And take no more than 30 seconds between exercises. Don't tell me you have to wait on a machine. Don't use those machines. Grab a band and do some chopping movements. Grab a medicine ball and slam it onto the floor as hard as you can 50 times. Lunge across the floor while twisting your upper body. Do a push up then bring your legs in, stand up and jump up as high as you can over and over again until you drop. Put your hands on a bench and jump over it moving side to side. All this is called functional training. This is how to get fit. This is how to lose weight. This is real exercise! I'm just telling it as I see it. I've worked in gyms as a personal trainer for over 15 years, and people just don't work as hard as they should. Learn to push yourself. There's nothing like it! Honestly, you will feel exhilarated after doing this stuff. You'll feel like you've accomplished something. That alone, is a reason to do functional training!
www.FitnessExpertNetwork.com - 101

Try it! There's nothing like it!

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com

www.FitnessExpertNetwork.com

- 102

Thirty Minute Fitness


By Chad Cannon
How long does it really take to get a full body workout, with the works? From strength exercises, to balance exercises, from cardiovascular to functional exercises. How long does the average person spend in their workout? In my experience it's well over an hour to do all that in an entire body routine. However, what we all really need is only about thirty minutes. I know, you're thinking how in the world can I finish a whole body workout, with the works, in only thirty minutes?

This is how:
Start with a simple warm up on the treadmill or elliptical for 3-4 minutes at a pretty fast pace. After, grab a light medicine ball and perform about 8 up and down chopping motions with a big squat, real hard and somewhat fast. Do the same diagonally both ways, and then perform 8 front alternating lunges while holding that medicine ball. Now tell me if you are getting that cardio workout you wanted to get. Next pick a big muscle group like the back. Do a back exercise such as the lat pulldown. Only about 12-15 times. Get right up to do a leg exercise, such as walking lunges across the floor. Then a low back exercise such as superman's, or superwoman's for all you women out there. Of course we must finish that off with an abdominal exercise, like 1215 crunches on a stability ball. Of course, those four exercises are done with absolutely no rest. NONE! Now, you've got 30 seconds to get a drink, and start those same four exercises again. After that second go around, and another quick sip of water, find four more exercises. Chest, legs, shoulders, and abs again. Go through those four exercises twice, just like the first set of exercises. After that, finish up with two sets of a tricep exercise, another leg, a bicep and another abdominal exercise. By this time you should be hunched over on the floor begging for mercy. If not, you took too much time between your exercises and between your sets. Thirty minutes is all you need to get a great strength workout, with lots of cardio. Add stability exercises such as standing on something unbalanced while performing shoulder side raises, or try to combine 2 exercises into one, such as lunges with bicep curls. The more muscle groups being worked at one time is great for weight loss. So there it is, a VERY effective thirty minute entire body workout, with the works! Cardio, strength, balance, functional, and anything else you want to add to it.

www.FitnessExpertNetwork.com

- 103

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com

www.FitnessExpertNetwork.com

- 104

"Are You Too Busy For Exercise?"


By Chris Hill
Are you too busy for exercise? In todays fast paced society, it seems we find ourselves taking care of everything and everyone except ourselves. Many of our professions require 40 hours plus per week. So the one thing that suffers is our exercise time. (You do have an exercise time, right?) This time is easy to give up, because it is not the most pleasant or convenient activity we do. But, it is by far the most effective thing we can do to keep healthy and perform the activities we find pleasurable. There are so many forms of exercise now it is hard to know which form is good for what. I get confused watching television or reading fitness magazines when it comes to all the options. You read Pilates will do it all, or maybe a form of Yoga is the answer - run, dont run, it is all so confusing. So lets shed some light on what will make the best return for your time when it comes to exercise. This will keep you from claiming you are too busy for exercise. One thing we know about fitness is in order to be in decent physical shape we must have muscle tone. If a muscle is flaccid it does not function properly. The old phrase, use it or lose it, is true when it comes to muscle. We must find a form of activity that puts a load on the skeletal muscle. This can be in the form of resistance training with bands, dumbbells, free weight machines, or body weight. Whatever you select, it must be something you can continually adjust the resistance to create more of a stimulus to the muscle. Our muscle system is highly adaptive and will adjust every four to six weeks to the same stimulus. This is why it is vital to find a form of exercise that is forever changing. When choosing a form of exercise find a professional in that art who will sit down with you and design you a program. You can obtain significant change by performing resistance training 3 or 4 times per week for 45 minute sessions. Another aspect when considering a fitness program is, looking at cardio-pulmonary strengthening. This is basically anything that elevates the heart for extended periods of time. You want to look for activities that are going to use large muscle groups. For example, walking, jogging, biking, swimming, aerobic classes, or elliptical can all be used to increase aerobic conditioning. When it comes to aerobic conditioning you can achieve some amazing results with 20 to 30 minute sessions 3 to 5 times per week. Each individuals goals and genetics really affect the outcome. The last thing I will mention is definitely not the least important. Stretching. In order to get a return for our effort when it comes to stretching you must make it a habit to stretch regularly. I encourage my clients to stretch when they are finished with their workout sessions. This is the best time, when the muscles are warm. If you do not have time to
www.FitnessExpertNetwork.com - 105

stretch after a workout session, then try to stretch while watching television. For a stretch to be beneficial it must be held for at least 30 to 60 seconds in a relaxed state. The stretch does not need to be uncomfortable or bouncy. To achieve maximum results in your flexibility, hire a professional to set up a stretching program specifically designed for your imbalances. Great results can be achieved with no more than 15 to 20 minutes 3 times per week. Lets calculate what your fitness plan will take out of your week in order to be fit and healthy and see if you are too busy for exercise. There are 168 hours in a 7 day period. We sleep 35 to 40 hours per week, and work another 40 to 50 hours per week. That leaves us with about 88 hours. With bathing and eating you use approximately 16 hours, leaving us with 72 hours. During this time we do recreational activities, drive, and take care of family and many other duties. But surely we can find 4 hours and 45 minutes to get exercise. If we perform 3 sessions of 45 minutes resistance training, and 3 sessions of 30 minutes cardiovascular work we have used 3 hours and 45 minutes. Then why we are watching television we can stretch two times for 30 minutes taking our total activity time to 4 hours and 45 minutes. If you look at it this way really exercise time is a small investment in the big scheme of things. It is amazing to know that 67% of Americans do not get regular exercise, and our children are falling into the same trend as their obesity rates continue to rise. We must find a way to schedule regular exercise into our daily schedule. Here are some tips that will help you make exercise a part of your daily routine. 1. Make an appointment with yourself (and stick with it). 2. Set weekly and monthly fitness goals. 3. Keep a daily exercise journal. 4. Join a group exercise class. 5. Exercise with a friend 6. Join a local recreation league that meets weekly. 7. Walk or jump rope while your kids perform their activities. 8. Dont give up if you miss one workout. 9. Reward yourself for accomplishment. 10. Best of all, hire a personal trainer.

About the Author


Chris Hill is a NSCA certified personal trainer. He is the owner of Personally Fit by Chris Hill Inc. His website is www.personallyfitbychrishill.com

www.FitnessExpertNetwork.com

- 106

"Morning Fat Burn from an Orange County Renegade Personal Trainer"


By Chris McCombs
There are the people that get up at 5 or 6 am every day to jump on the treadmill, and then there are those that go to the gym for their cardio on the way home from work. Is one method better than the other? Well, it is a matter up for debate, but if you are doing cardio at all, you are already ahead of the game. Here is a look at the case for morning cardio. Scientifically speaking, there are two schools of thought that personal trainers seem to go back and forth on. There are those personal trainers on the side of morning cardio who state that doing cardio first thing in the morning and before breakfast allows you to burn up stored body fat and increase your metabolic rate all day long. On the other side of this issue, there is the energy balance hypothesis that many trainers will argue which basically says that if you burn more calories than you consume in a day, it does not matter when you burn them, or if they come from fat or carbohydrate. Any personal trainer will tell you that the time of day is not the #1 factor in weight loss. Doing cardio at all and following a good nutrition plan is the way to lose weight, but there is a strong case for morning cardio. First, when you wake up after sleeping and essentially "fasting? For 8 hours, your body's store of glycogen is low, especially if you are on a low carb diet. Doing your cardio at this time will let your body burn more fat because the glycogen stores are so much lower. In addition to this, if you do your cardio before breakfast, your insulin stores are also low. Insulin interferes with your body's ability to burn fat, eating food increases your insulin production, and so doing cardio before eating any food will allow you to burn more fat. There is also less glucose in your system in the early morning, due to the fact that you have been fasting for 8 hours during sleep, and the absence of glucose allows more fat to burn as well. Another argument for doing cardio on en empty stomach is that when you eat and then workout, you are burning up what you just ate, not tapping into your stored fat. And, lastly, if you do your cardio in the morning, your metabolism stays elevated for some time, allowing you to burn fat into the day. Doing evening cardio is good, you burn calories during your workout, but you lose the long term metabolism lift, as your metabolism slows down once you go to sleep.

www.FitnessExpertNetwork.com

- 107

Those are the scientific arguments, but let's take a look at the real life reasons. Getting your cardio in the morning makes you feel great all day by releasing mood enhancing endorphins. You know how great you feel after working out, why wait till after work to get that feeling? It is also a "wake-up" to do a.m. cardio. You are energized and ready to go after a workout. Starting out with cardio may also help curb your appetite for the rest of the day, and it increases your metabolic rate for the rest of the day, helping to burn up what you do eat. Getting up every day to do cardio also helps your body get on a schedule; your body adjusts to your routine, helping you to get up at the same time every day. You can always fit your cardio in when it is the first item of the day, there is nothing making you run late yet! And, most importantly, when you get your cardio out of the way first thing in the morning you don't run the risk of not having time later after work. The temptation of blowing your cardio workout off in favor of meeting friends for happy hour after your rough day is gone. You already did your cardio! While you are on the right track by doing your cardio, no matter what time it is, the science behind morning cardio may benefit you and help you with your battle of the bulge. Take this personal trainers word for it, "real life reasons" can be a major benefit though, and may take you up a notch in your workouts -harder, faster, stronger, and more of them! Now, go set your alarm for 5am! Those running shoes are calling your name!

About the Author


Chris McCombs is a personal fitness trainer and is the owner of Orange County's Positively Fit Personal Training. He has helped an army of local Orange County residents lose fat, tone up and get into mind blowing shape. Check out his Orange County Personal Fitness Trainer website here for a ton of amazing client success stories.

www.FitnessExpertNetwork.com

- 108

"5 Tips for Fitness Success"


By Clint Howard
Studies show that following a detailed and complete fitness and nutrition plan will dramatically increase your success rate. I have some suggestions to help make your fitness program a success. After all, is there anything more important to you than your health? Virtually every day the news features stories and articles about the serious problems from obesity, heart disease, type 2 diabetes, hypertension, stress, and a host of other preventable diseases if we were only in better health. So here are some tips you can do to fulfill your exercise and nutrition goals. 1. Make Up Your Mind! Achieving a result starts with one thing making a decision. Until a firm decision is made, nothing changes. Many wait until a problem arises- high blood pressure, high cholesterol, or even worse a heart attack. Then the decision is made for them. But YOU have the power to do this the smart way. Make a decision to achieve fitness success. Change your thinking; change your lifestyle and change you result. 2. Keep the Excitement! Everyone is excited about starting an exercise plan in January, gyms are flooded with new members and home exercise equipment is purchased. Then comes February. The emotion has waned and it has become boring. The gym members have quit going and treadmills have become expensive clothes hangers. So how do you overcome this problem? Use common sense! Achievement of a weight loss or other fitness goal isnt always fun and games, you must take consistent action. Some days it will be fun, others it may seem like work, but keep at it. Stay firmly rooted in your decision to achieve your goal. 3. Schedule Exercise Appointments! Put them in your planner and stick to them. You wouldnt miss a business meeting or client appointment, would you? So dont miss your exercise appointment. Nothing is more important than your health. So make your exercise appointments a priority. 4. Set Realistically Attainable Goals! You must have tangible short and long-term goals for your fitness program so you can gauge your progress. Its crucial to record your baseline before you begin so you can measure success. Having goals allows you to track your progress and keep you motivated during times that you may not feel like exercising. Keeping a journal of your cardiovascular and resistance training workouts, as well as tracking what you eat, is truly a fitness success secret. You must remember to make your goals realistic and attainable. 5. Make Exercise a Lifestyle Change; Use Accountability to Help You! You cant be overweight without a lifestyle that has supported you to become overweight. You have to realize that lifestyle must change. Plan a schedule; make
www.FitnessExpertNetwork.com - 109

appointments with yourself, or someone else, to exercise regularly. Have someone to hold you accountable. Accountability is the number one, most important thing you can do to truly see results. Accountability to yourself isnt usually enough. It is too easy to rationalize, so enlist the help of someone who truly wants you to succeed. Choose someone dedicated to your commitment and unwilling to listen to your excuses such as a coach, workout partner, or personal trainer. Use these tips to help change your lifestyle, in turn making your goal to live a healthier life successful. How do you know its working? Are your clothes fitting better? Are you feeling better?

About the Author


Clint Howard is a certified personal trainer in Tulsa, OK. He is the owner of Fitness Together in Bixby and Jenks/Riverside. He has been helping Oklahomans achieve their fitness and weight loss goal for over 9 years. He is certified with the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA). His website is www.personaltrainertulsa.com.

www.FitnessExpertNetwork.com

- 110

"Tips for Safe Exercise in Pregnancy"


By Clint Howard
Beginning an exercise program before pregnancy and continuing throughout and after the pregnancy is one of the best things you can do for your pregnancy. The benefits of a cardiovascular and strength training program for expectant women are numerous. Regular exercise with or without pregnancy offers the same benefits, but some are especially important in pregnancy. Exercise, including cardiovascular exercise and strength training, can help in pregnancy with decreasing the following; back pain, constipation, incidence of depression and postpartum depression, fatigue, nausea, swelling, risk of gestational diabetes, risk of blood clots and the risk of preclampsia (high blood pressure). Exercise can also help increase circulation, prevent excessive weight gain, and improve posture throughout the pregnancy. While you should not start a rigorous exercise program or veg on the couch for nine months, there is no evidence to suggest that you stop exercising during pregnancy. It is best to begin exercising before conceiving, but whether you have been exercising prior to conception or not, it is recommended to discuss all exercise programs with your physician when you first become pregnant. Even if you have never exercised before, it is not too late to start after you are pregnant. The exercises will just need to be light and walking is a great aerobic exercise. You are more likely to sweat while you are pregnant, so it is imperative that you dress in comfortable clothes, preferably layers, so you do not get overheated. Make sure to eat a light snack 30 minutes to one hour before exercising. After exercise, you may get hungry quickly so have a snack prepared to eat after your workout in case hunger strikes fast. It is also more important than ever to make sure you have appropriate shoes and a supportive sports bra for your workout. The hormones of pregnancy make your joints and ligaments more relaxed and vulnerable to sprains or strains, so use extra caution and warm-up and cool-down along with stretching at every workout. It is very important to listen to your body closely when exercising while pregnant. Make sure to slow down or stop completely if you feel dizzy, or out of breath. Even though exercise is extremely beneficial, you need to be flexible in the level of exercise you do. You may have to decrease the level of exercise you were doing before pregnancy. Be prepared to adapt and modify your program according to your body. Make sure to get enough rest throughout the entire pregnancy. Exercise should be balanced with adequate sleep. Of course, it is very important that you eat a nutritious and well balanced diet throughout pregnancy, but it is critical that you let you appetite guide you throughout your exercise program. Make sure that you do not deprive yourself and the baby of the nutrients you need. As mentioned earlier, avoid any strenuous intense
www.FitnessExpertNetwork.com - 111

workouts. Save these for after the baby comes. The Rating of Perceived Exertion (RPE), developed by a Swedish physiologist named Borg, allows you to rate you own activity level on a scale from 6 to 20. A 6 or 7 would be considered very, very light workouts and a 19-20 would be a very, very hard workout. It is recommended to stay around 12-14, or somewhat hard while exercising. Depending on age, a 25-35 year old woman should aim to keep the heart rate below 140 beats per minute (bpm). It is an excellent idea to wear a heart rate monitor around your chest to monitor your heart rate. However, your resting heart rate can also be higher than normal during pregnancy, so if you feel that while you are exercising with a heart rate of 140 bpm and you are still doing a very easy workout, you may want to talk to your health care provider about letting your heart rate increase during exercise. There are numerous exercises that are recommended during pregnancy, and there are a few that are not recommended. Almost any exercise is OK to continue as long as it is in moderation. After 12 weeks, it is best to avoid doing any exercise in a supine position, or laying on you back as it can cause dizziness and it is always best to avoid lying on your stomach. It is best to avoid activities like horseback riding, mountain biking, and skiing (water and snow). It is also best to avoid exercising outside in very hot or humid conditions. Hot tubs, saunas, and whirlpools should also be avoided. Just remember to recognize any warning signs and then adjust your workout accordingly or stop if needed. If you experience any of the following symptoms stop exercising immediately; increased uterine contractions, decreased fetal movements, vaginal bleeding, leaking of amniotic fluid, dizziness, faintness, shortness of breath, palpitations, persistent nausea or vomiting, back or hip pain, or difficulty walking. Cardiovascular exercises such as walking, jogging, cycling (preferably on a stationary bike), using the elliptical machine, using the stair stepper, or swimming are excellent exercises to continue while pregnant. Cardiovascular exercise is an excellent warm up for strength training. Weight training is an excellent way to keep your posture, prevent back pain, as well as build the muscles you will need to carry a baby around. With strength training, it is important to perform each exercise slowly and with control, and not to use weights that are too heavy. Pay attention to other people around you and watch out for flying weights. It you are not familiar with lifting weights and would like to start, a personal trainer would be of enormous benefit to ensure you are doing proper exercises with proper form. A personal trainer may be more important than ever to utilize while you are pregnant. As your pregnancy progresses, you may need to switch to lighter weights and easier exercises. Just remember you are strength training to maintain tone and overall fitness and not to resculpt your body so listen closely to what you body is saying.

www.FitnessExpertNetwork.com

- 112

About the Author


Clint Howard is a certified personal trainer in Tulsa, OK. He is the owner of Fitness Together in Bixby and Jenks/Riverside. He has been helping Oklahomans achieve their fitness and weight loss goal for over 9 years. He is certified with the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA). His website is www.personaltrainertulsa.com

www.FitnessExpertNetwork.com

- 113

How to Instantly Shave 5 to 10 Strokes Off Your Golf Game!


By Clint Howard
Did you know that some of the most elite golfers on the PGA Tour have established their own strength and conditioning programs with a personal trainer? Due to the success of Tiger Woods, and Annika Sorenstan, golfs popularity is at an all-time high. Golf has become extremely competitive and as golfers search for ways to improve their game, golf strength and conditioning programs are becoming extremely popular. Would you like to drop 5-10 strokes off your game? Establishing a successful program to improve your game is the key to how well you place your next ball in the fairway. The help of a fitness trainer may likely be the best way to find a program that suits your game. Although experience and knowledge of the game are helpful, getting your body in the best physical shape possible will undoubtedly improve your game. Personal trainers dont have to be skilled golfers but they should be trained on how to design a golf-conditioning program for a golfer. They must not only be familiar with what muscles are used in the golf swing but also be trained in overall golf-specific conditioning. Golf requires coordinated movement of a lot of muscles throughout a large range of motion. In every golf swing, power is transferred from the legs through the core and the rest of the body and out to the club. Velocities can sometimes exceed 160 mph with proper muscle strength and control. The golf swing is an unnatural movement that is complex, explosive, and physically stressful. Since power is a function of force and velocity the importance of strength training cannot be overemphasized. Conditioning is recommended in golf because it provides consistency in the game. Endurance is essential (aerobic and anaerobic) to make sure the last part of the golf swing is as effective and controlled as the first part of the swing and also to make sure the last drive of the day is just as powerful as the first one. What can you do physically to improve your golf swing? A. Increase muscular strength- 5 mph can increase drive 40-50 yards B. Improve muscular control- a weak link can decrease drive by 20-30 yards C. Increase endurance- increase power and consistency, decrease fatigue & recovery time D. Improve balance E. Increase flexibility- create more coil or torque, to generate more power, less compensation for altered joint mechanics and less swing faults F. Prevent injury- well stabilized limbs and joints, strong core

www.FitnessExpertNetwork.com

- 114

All phases of the golf swing, the set-up, back swing and downswing, and follow-through, are all equally important when it comes to golf conditioning. In the set-up phase, the ankles, knees, and hips should have strength and balance. A combination of a balance board and thera-bands are an excellent way to strengthen and balance these. The quadriceps, hamstrings, and glutes are important for rotation and weight transfer. The stability ball, delayed squats, and other isometric exercises are essential to strengthening these muscles. Exercises such as good mornings, and rows are excellent to strengthen hip flexion and back extension. For the back swing, shoulder rotation, trunk rotation and wrist strength are most important. Shoulder exercises, oblique twists, hammer curls, and wrist rolls are excellent exercises for the back swing. For the downswing, shoulder rotation, left arm abduction, right arm adduction, abdominal flexion, and wrists are most important. Russian twists, thera-band exercises, and hammer curls are the best exercises for strengthening the downswing. For the follow through of a golf swing, the deltoids, rotator cuffs, and the lower back must be strong. Right arm horizontal adduction, interior and exterior rotation exercises, low back exercises including spinal hyperextension, ball tosses, and bridges are all good.. It is extremely important to warm-up and stretch when golf-conditioning. Golf conditioning is also important for injury prevention, especially low back pain. Hitting a golf ball consistently and effectively for 18 holes requires coordinated muscle control, strength, and stamina. There are many major muscles involved in a full golf swing. These must be used in the proper sequence and to the degree necessary to achieve a fluid yet effective swing. The leg muscles (quadriceps, hamstrings, and gluteals) play a major role, generating a large portion of the golf swings power. The hips initiate movement down into the ball, while the mid-section (abdominals, obliques, and erector spine) transfers force from the legs to the torso and is responsible for swing acceleration. The upper torso (pectoralis major, latissimus dorsi, and deltoids) produces the actual swing and plays a big role in generating club head speed. Finally, the arms (biceps, triceps, and forearm flexors-extensors) control the accuracy of the club head on impact with the golf ball. Strengthening and increasing overall flexibility in all of the muscle groups used in golf will maximize swing power and club head speed, improve control, increase overall endurance, and help reduce the risk of injury.

About the Author


Clint Howard is one of the top golf-conditioning professionals in Tulsa as well as throughout Oklahoma. He is certified through the Titleist Performance Institute, as well as the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA). He had helped hundreds of Tulsans improve their overall fitness as well as their golf game.

www.FitnessExpertNetwork.com

- 115

For more information on golf conditioning, contact Clint at 918.369.6090 (123rd & S. Memorial, Bixby) and 918.392.3488 (97th & Riverside, Jenks/South Tulsa) or email clint@jenksfitnesstogether.com. We are also online at www.personaltrainertulsa.com

www.FitnessExpertNetwork.com

- 116

"At Home With Your Workout"


By Crystal Reiber
Don't have time or want to take time, money, and travel to a gym or fitness center to get a good workout? Good! Stay at home and feel at home with your workout! What's that? You don't have any equipment? Oh yes you do! If you don't have any dumbbells stashed away somewhere you can use milk jugs filled to a comfortable weight, use plastic handled grocery bags in which to place some canned goods or a book and lift away! For abs, there is no better equipment than your bodyweight and a mat, rug, or towel. Get the picture? Staying open minded and creative not only can be fun, but can break a slump in a workout regimen and make it fresh all over again. Let the little kid come out of you to "play". An "at home" workout can be inside or outside and can use anything and everything imaginable as long as you always think safety first. Walking stairs up, down, sideways, one step or multiple steps can be a great heart pumping cardio segment. As can jumping jacks, squat thrusts, pushups, or skipping instead of walking. Hulahoops have been around for ages and never go out of style and are one of the most versatile items a person can own for a workout. You can set up multiple ones to "run rings", you can hulahoop, or you can build a tunnel. A broomstick can help do torso twists, mark a jump, and hold the weighted bags (mentioned above) to make a barbell, or be used to do wrist curls. Look around the room where you're sitting right now. What can you use for an effective workout? How about that comfy chair on rollers. Lower it to the lowest setting, kneel facing the seat, place your hands clasped together on the seat and then let the chair out from you and pull back in by contracting your abs and letting your arms come back into your body. How about grabbing the desk, table, or desk edge and do some triceps dips? How about balancing a book on your head and stand on one foot? How about sitting in an "imaginary chair"? With your back along the wall for support, position yourself and "sit" and hold....terrific for the quads! Feeling knots in muscles, spasms, tightness? Take a towel and do some assisted stretching. Do chin tucks and "turtles"...poke your neck out like a turtle does and tuck it back in to its shell. Oh, look! A play ball...just a simple ball used to bounce around. You can do ankle, wrist, and hand exercises. You can actually do bouncing exercises to keep the body's reflexes tip top and test your core's reaction time. You can sit and put your foot on top of the ball and extend your leg, pull back, ankle circles and sideways to build up the ligaments that often easily stretch or "turn over" as in a sprained ankle.
www.FitnessExpertNetwork.com - 117

Come on, are you using that thinking cap? Are you excitedly looking around the house or office right now? Yeah, it's fun! Keep thinking, keep looking. How about climbing a rope tied to the large oak tree in the back yard? Or walk, job, skip, jump, or run in the sand if you live close to the beach. Great way to add resistance. Let your feet get wet and cool off when you're done if you wish. Talk about saving time. Working out at home saves gasoline and time spent in travel to and from a facility. You can have fitness equipment or improvise just: Always think safety first. Have fun and let your inner child explore and play. In other words, feel at home with your workout.

About the Author


Crystal Reiber is a Certified Fitness Trainer and Fitness Therapist located in Somerset, PA. She is a sought after motivational speaker and her passion certainly is "crystal clear". Crystal is a product of her own fitness quest. Her website is www.crystalreiber.com

www.FitnessExpertNetwork.com

- 118

Family Fitness
By Crystal Reiber
Family fitness is not a new concept. It is actually quite old and somewhat forgotten. Just pick up any health magazine or youth-oriented statistic and you will be appalled, and well...you should be!!! With 85% out of 300,000 school-aged children diagnosed with adult onset diabetes, the average child taking in 5 hours of television PLUS playing video games, peer pressure, and the eating disorders, low self esteem, and the list goes on and on, you get the picture and it isn't pretty. Today's youth are lacking in direction of creativity to "get moving", get healthy, and maintain that level for any length of time. Why? The instant gratitude of society with the internet, television, video games explosion, and much more in this throw away society is part of it. There is absolutely nothing wrong with any of it, as long as it is regulated, done in moderation. Just as over-indulgence in food can lead to issues on the negative side of fitness, so can the lack of getting out and moving, learning the healthy choices and putting them into practice, and the improved sense of health and accomplishment that goes with that. So, take a look at another aspect. Parents who work, come home tired and may spend little or no time with their children and plop down to be a big sofa spud. Kids learn by example and what kind of example is that if that is you? Encourage your kids to get outside. Challenge them to a game of hoops, hit the bike trail, go on a hike, go to the playground and just be a kid with them, hoola hoop, it doesn't matter "what" just be like Nike says, "do it"! Join in community clean up projects or other interests. Have a "clean up day" at your own residence...yard, garage, attic, whatever and let the family join together. I know it's hard with this fast pace we often live or think we live, but there is no better investment you can give to anyone, especially your child/children, or yourself than to take time. How much time? 30 mins a day would be awesome, but more is even better and if it has to be in smaller increments, so be it. Pretty soon you'll see your kid(s) creativity emerge as he/she/they think of activities that they want to explore and challenge you. Make up games or contests. Invite another family to join and play teams. Go back to the basics of tug of war, 3-legged races, potato sack races, toss horseshows, badmitton, hiking, biking, trail blazing, obstacle courses in your back yard or local park, etc. Come on, let the kid out of YOU and see that kid of yours come to you!

About the Author


Crystal Reiber is a Certified Fitness Trainer and Fitness Therapist located in Somerset, PA. She is a sought after motivational speaker and her passion certainly is "crystal clear". Crystal is a product of her own fitness quest. Her website is www.crystalreiber.com

www.FitnessExpertNetwork.com

- 119

Senior Fitness
By Crystal Reiber
The senior population, those aged 65+, is a growing population on the fitness trail. Insurance companies and doctors are finally seeing the results of many clinical studies as well as the benefits of "preventative care" in helping the senior population of our nation, here in the U.S. Don't be surprised to see a grandma or grandpa in the gym enjoying the same benefits as the youth and athletes that have memberships. There are many programs to be offered by facilities everywhere. As a trainer and one who instructs such clientele, one on one or in a group setting, I can tell you that they are energetic, love meeting new people their own age, build new friendships, and are boosting their fitness level with the workouts and boosting there emotional/mental well being in the process. It's a clear fact that, on average, we are living longer than we did 20 years, 15 years, or even 10 years ago. Just because a person ages doesn't mean that he/she has to stop having fun, challenging themselves, or "lose it for not using it". It's abundantly clear to me that it is quite the opposite. As with most special populations, seniors are dedicated and give all they have. Why sometimes I've had to call and literally beg an individual to please stay home that the snow storm, ice, or other conditions aren't safe for him/her to attend. No excuses from the seniors. Compared to those able bodied, I'd have to say the winner, hands down, goes to the seniors I've been graced in knowing among my clientele. Always a smile, always an appreciate word or even applause is given to their instructor of the day. It's catching...the "positive-ness" is purely contagious and I'm glad it is. I'm not that far from being a "senior" and according to come organizations, I am, just simply because I'm over 50 years old. Well, I've got news for them, I'm not done yet anymore than the 90+ year old I've been graced to know along the way. So, keep this little article in mind when you can't think of a gift idea for mom, dad, aunt or uncle so and so, grandma, or grandpa. Check with their insurance and you may be delighted to find a participating facility nearby that won't cost them a cent or a very minimal cost and the gift you can offer them can have you enjoying the benefits of having that aunt or uncle, parent, or grandparent around on this earth a little longer.

About the Author


Crystal Reiber is a Certified Fitness Trainer and Fitness Therapist located in Somerset, PA. She is a sought after motivational speaker and her passion certainly is "crystal clear". Crystal is a product of her own fitness quest. Her website is www.crystalreiber.com

www.FitnessExpertNetwork.com

- 120

Working it at Work
By Crystal Reiber
Working "it, as in your body, at work is definitely doable. You don't think so? Rethink that as you read on! If you sit at a desk you can't help but get tired of that desk position. You can easily save up calls and copies to be done all at one time to get yourself, literally, up and out of that chair. Standing burns more calories than sitting so why not take advantage of that when possible? Then before you sit back down into terrible posture again to resume the next round at your desk, take a few moments to stretch out your neck...chin tucked and bow the head for 15-20 seconds, then turn head to the right and then left for the same amount of time each side, then look up without arching (hyperextending) the neck and count that one out. Now, inhale and circle your arms up over your head and back and around and forward for another time. Now stretch forward and touch your toes. If you have a rolling chair and you promise to be careful, you can kneel with your forearms on the chair and let it roll out away from you and pull it back. This is great for the abdominals. Turn and face away from your desk and grab a hold of the desk with your hands, palms down and fingers pointing toward your buttocks. Walk your feet out in front of you. Knees should be nearly straight. Lower your torso and push up again. Great for the triceps and rear deltoid muscles of the shoulders. Inhale going down and exhale pushing up. You can lift one foot and do a repetition and then switch. Then you can face your desk and place your hands on the desk and do a version of pushups or use a wall or if you're game, use that floor space. This works the chest, arms, and core. Squats can be done anytime too, you know. Now, resume a seated position in your chair, shoulders are rolled back with chest lifted so that your spinal alignment is good and your ears should be straight in line with your shoulders. Inhale and exhale, 2 counts in and 2 counts out for 3 times, and then do the same at 3 counts, then 4 counts. Ahhhhhhh....stress is helped by taking breaks and what was described here can be accomplished in as little as 10 minutes. You can take multiple breaks, which I highly recommend as much as possible without interfering with the "task at hand" for you to accomplish. OK, now if you do a lot of physical labor in your job then you should definitely take heed and adapt some of the relaxing and stretching tips contained here in this article for stress reduction, getting the "kinks" out, and refreshing yourself to endure the day. Along with this make sure to power up with healthy foods for that lunch break and maybe even a good walk, if you have a lunch hour. Of course, always drink that water and stay hydrated. All employers know that a healthy, relaxed and stress-free employee is a more productive employee. You might be able to pass on the tips to coworkers or even to that manager, boss, employer, foreman, etc. and improve the entire staff's posture, attitude/outlook, and output all at the same time.
www.FitnessExpertNetwork.com - 121

Workouts should be creative and what fits a person's schedule. That's what makes the workout doable and not a dreaded "other thing to do". It doesn't have to be all alone or all on your own time. Give yourself a break and be surprised by the results. A win-win situation for you, your productivity, and your sanity. I guarantee it. Multiple times taken still is time taken to add up to that goal of improving your personal fitness levels, mental health, and stress management. So, let me ask you. Have you/are you rethinking since beginning the reading of this article? I certainly hope so! You deserve to be your best!

About the Author


Crystal Reiber is a Certified Fitness Trainer and Fitness Therapist located in Somerset, PA. She is a sought after motivational speaker and her passion certainly is "crystal clear". Crystal is a product of her own fitness quest. Her website is www.crystalreiber.com

www.FitnessExpertNetwork.com

- 122

How to Avoid Running Injuries


By Curb Ivanic
Runners have been told for years they need to cross train with other activities to avoid injury and improve their running fitness. Strength training is recommended though not many runners fully understand why and how this can help them. This article aims to answer those questions and provide an explanation how resistance training can help your running. Running Muscles Running requires many muscles to work together to produce efficient movement, often for very long periods of time as in marathon running. The big muscles of the legs and hips (the glutes and hamstrings in the rear and quads and hip flexors in the front) are the ones mainly responsible for the forward motion. These are called the primary movers. Yet there are many other muscles in the lower and upper body that aid the primary movers. Muscles in the hips and trunk work to stabilize the pelvis and lower spine. The calves help with forward motion. The shoulders swing the arms to set the tempo as they move in time with the legs and the lats work in unison with the glutes in the rear. So while your legs are primarily responsible for running, to run well and injury free requires balanced and unified function of many muscles. Lateral Sub-system Researchers have grouped muscles that work together into sub-systems to simplify and explain movement. One of the systems of special concern to runners is called the lateral sub-system. This system includes the quadratus lumborum (QL) located beside the spine in the low back, the adductors (inner thigh), tensor fascia latae (TFL) on the front of the hip, and the gluteus medius on the side of the hip. The QL on one side of the body works with the opposing adductors, TFL and glute medius to stabilize the pelvis and help control the femur (thigh bone) as you run. If the system is in balance everything works fine and you run without problems. However, in many runners, this system is out of balance which can lead to injury. Unbalanced Muscles Due to overuse, weakness and/or improper loading of the muscles, the lateral sub-system can become unbalanced. One of the injuries that may develop is iliotibial band syndrome (ITBS), with the major symptom being a sharp pain on the outside of the knee when running. This is often caused by a weak glute medius and consequently a tight iliotibial band (ITB), a band of fibrous tissue that runs down the outside of the thigh from the hip

www.FitnessExpertNetwork.com

- 123

to the knee. The ITB becomes tight because it is trying to do the work of a normally functioning glute medius. Many factors can be responsible for the glute medius dysfunction. These include a rapid increase in mileage or time spent running (overuse); too much speedwork (overuse); weakness in one of the prime movers (improper loading); running on a slanted surface (improper loading) and/or bad running technique (weakness and improper loading). Often a combination of two or more factors is at work. The ITBS example demonstrates how the body will always use what it has and conversely can't use what it doesn't have. This is only one of several examples of how muscle imbalances can negatively affect runners. The Solution To correct these imbalances you need to strengthen the weak muscles, stretch and release the tight muscles and teach the body to recruit the correct group of muscles in the proper sequence. A personalized routine of exercises designed by a qualified professional is recommended. An even better solution is to listen to the old adage 'One ounce of prevention is worth a pound of cure.' The best thing to do is avoid muscle imbalances in the first place or correct them when the differences are minor. This is where strength training comes in. A regular program of strengthening exercises, dynamic flexibility exercises and stretching will help keep your body in balance. Your strength training workouts are 'pre-hab', preventative exercises that are done before you get injured. Workout Guidelines To properly balance your body you need to work your running muscles as well as your non-running muscles. Running is predominantly a forward movement so you should include exercises that work the two other planes of motion, lateral and rotational. Side lunges are a great example of a lateral exercise. A rotational movement would be oblique twists. You should incorporate full body exercises, using the arms and legs at the same time and coordinating movement between the left and right sides. This will train you to recruit muscles in a proper sequence and improve integration between the two sides of your body. An example would be a forward lunge with an arm drive. Don't neglect stabilization and balance training. This will train your neuromuscular system to better recruit stabilizer muscles. A one leg squat with a toe touch is a good stabilization and balance exercise. Plyometrics should also be included to develop power. These are jumping style exercises that involve fast, explosive movement such as squat jumps.

www.FitnessExpertNetwork.com

- 124

Runners will benefit greatly from core stability exercises that specifically target the muscles of the hips and lower trunk (abs and low back). Proper recruitment of these muscles is important since good stabilization of the pelvis is needed when running. A prone plank is one exercise that targets the core. Don't worry about strength training cutting into your running time. A well designed program can be completed in as little as 30 minutes and can be done in a gym or at home. Doing the workout in the gym gives you more tools to work with but you don't need a lot of fancy equipment. Your body weight and a little creativity can go a long way. By following a proper strength training program you can bring your muscles into balance and continue to run injury free.

About the Author


Curb Ivanic has a Master's Degree in Exercise Science, holds the highest level certifications from the NSCA and NASM and is a Certified Metabolic Typing Advisor Level 1. His company Ultra Fitness has helped hundreds of clients in Vancouver, BC to reach their health & fitness goals. Contact him at www.ultrafitness.net.

www.FitnessExpertNetwork.com

- 125

Is Your Workout a Waste of Time?


By Curb Ivanic
Have you ever looked around the gym and watched people workout? I'll admit I have. I've seen some people who are dressed to workout and they're going through the motions of exercising but I'm left wondering if their time was better spent elsewhere. It may seem rather odd to hear a fitness professional saying that going to the gym is a waste of time. For some people though, I'd argue that it is. I see people using incorrect form, taking rest breaks the length of an ice age and spending the majority of their time socializing. And then they wonder why they don't see any results. Now I have nothing against talking to other people and being friendly. Nor am I against taking lengthy rest break if youre training goals and phase call for this. And bad form may be the result of misunderstanding or simply not knowing. But if you're after results that's not the way to get them. Your workout doesn't need to take a long time to be effective. You can do a killer strength workout in as little as 20 minutes that will work your entire body and leave you pretty well exhausted. You could do an awesome fat-burning cardiovascular workout in the same amount of time as well. Incorrect form is at best counterproductive. Bad technique means you aren't using the target muscle or group of muscles. You'll compensate by using other muscles which can overdevelop the wrong muscles, groove incorrect patterns in your neuromuscular system and in the worst case, lead to injury. Here are four simple things you can do to make the most out of your time in the gym: 1. Know why you're there. Do you have a specific goal? If not, you better take the time to think of at least one. Have a purpose for being at the gym. Visualize your goal as if it's been achieved. This will motivate you and drive you to push ahead. 2. Stay focused on the task at hand. Review your goal(s) before your workout and then again afterward. Visualize your goal during your workout to keep you from getting sidetracked. 3. Know what you're doing. Align your methods with your goal. Do you want to lose weight? Gain muscle? Develop strength, speed or endurance? Improve on the court or on the field? Different goals require different techniques so do your homework and find out what's the best way to accomplish your goal. Know what type of workout is required and how to execute it. 4. Hire a fitness coach. I know my opinion may be biased but let me ask you this. Would you go into court without an attorney? Would you file a complex tax claim without an accountant?

www.FitnessExpertNetwork.com

- 126

Well you might but you're better off getting the advice of an expert. And that's what professional trainers are, experts in the field of fitness. A qualified and competent trainer can design an effective workout, make sure you understand how to execute the exercises properly and progress you in a timely fashion. Athletes have coaches. Even the best athletes in the world use a coach. They understand the benefit of working with someone who will hone their skills and abilities to a peak in order to reach their goals. Get the most out of your time in the gym. It doesn't mean you can't have fun; just realize your workouts are steps you take towards your goal. Make each one count and you'll reach your goal that much quicker.

About the Author


Curb Ivanic has a Master's Degree in Exercise Science, holds the highest level certifications from the NSCA and NASM and is a Certified Metabolic Typing Advisor Level 1. His company Ultra Fitness has helped hundreds of clients in Vancouver, BC to reach their health & fitness goals. Contact him at www.ultrafitness.net.

www.FitnessExpertNetwork.com

- 127

Realtor Fitness: 17 Jealously Guarded Secrets for Smaller Waists and Bigger Profits for the Physically and Financially Fit Realtor
By Dale Andrew
Working as a realtor can pose several challenges to living a healthy lifestyle that includes regular exercise. The hours are irregular. The constant and changing energy demands of clients and brokers can be stressful. Most meals are grabbed on the go. Like any professional salesperson, its a roller coaster of highs and lows. But these are realtor fitness challenges that can be overcome. Realtors can improve their fitness. As a salesperson, its crucial that you have peak energy, confidence, and attitude. Your clients can see right through you. When you look great, you feel great. When you feel great, well, you get the idea. Its been well documented that appearances effect sales. Successful and fit realtors know this, and its part of what makes it such a joy for me to work so closely with them. Ive found that when realtors consistently apply these 17 realtor fitness secrets to their careers and exercise programs, they not only get in better shape but they get more listings, make more money and they enjoy it more, as well. Isnt that what every realtor wants? 1. Know what you want. Most realtors dont get what they want because they dont know what they want. The first step to becoming a fit realtor is knowing what kind of shape you want to be in physically and financially. 2. Know why you want it. You must know why these fitness goals are important to you before youll ever be willing to do what it takes to accomplish them and be a fit realtor. 3. Know when you want it by. A goal without a completion date is absolutely meaningless to a successful realtor fitness program. 4. Know the price. Success rarely falls into our lap. It comes with a price. Whether its getting the body you want or selling 100+ houses a year, realtors must invest time, energy, and money to be successful. 5. Be willing to pay the price. If youre not willing to do this, chances are that its just not that important to you. Thats fine. But, please dont talk yourself into thinking that youre doing everything you can to improve your fitness. 6. Model success. When thinking about your realtor fitness program, remember success always leaves clues. Ignore this and its quite possible that youll end up broke and fat!

www.FitnessExpertNetwork.com

- 128

7. Focus on your goals not obstacles. The law of attraction states that what you focus on grows. Realtors must reframe every fitness challenge as an opportunity. But be warned, itll drive people around you nuts! 8. Think both not either/or. Fit realtors find a way to exercise AND fulfill work and family obligations. 9. Become bigger than any problem. The number one limiting factor for people, and this includes realtors, is what they dont know. The number two limiting factor is those things they know that just arent so. Fit realtors must always be open to learning and growing. 10. Take action in spite of fear. Successful and fit realtors dont let fear stop them from taking positive action steps towards their fitness goals. 11. Measure progress, regularly. If youre not assessing, youre just guessing. Dont rely on hope. Whether youre marketing to get more listings or exercising to get a better body, successful realtors always need to know if what theyre doing is working or not. Test. Test. Test. 12. Keep your commitments. When fit you make a commitment to yourself or others, you must come through. If you dont, your personal integrity is the first casualty. Your self-esteem is the second. 13. Leverage your time. Do what you know and do it very well. For those things that fall outside your specialty, hire an expert instead of wasting time trying to become one yourself. This can be especially helpful when designing a fitness program. (By the way, this is also the quickest way to become an expert, yourself) 14. Think big and long-term. Whats more important than your health? Fit realtors live for today but never stop planning for tomorrow when it comes to their fitness. 15. Get things done. This is the one secret that successful realtors everywhere have in common. 16. Always take time for self-renewal. Realtors cant be at your best if youre stressed and lacking energy or confidence. Remember, to get paid the best, you have to be at your best. 17. Choose to get paid (and pay) for results not time. Realtors can never expect to get rich trading your time for money. Likewise, its not how long you spend exercising thats important its whether what youre doing gives you the results that you want! This is the last key to a successful realtor fitness program.

About the Author


Dale Andrew, M.A. is a fitness professional, author, and speaker. He is the fat loss expert busy professionals worldwide turn to for advice on how to build a better body - FAST. To get your copy of his free e-book 64 Must-Have Fitness Tips, visit www.better-bodytips.com.

www.FitnessExpertNetwork.com

- 129

The Office Workout: Bodyweight Exercises You Can Do At The Office


By Dale Andrew
One of my favorite movies is Office Space. If youve seen it, you know that its a pretty hilarious movie about a guy named Peter Gibbons that hates his office job. As he says in the movie, People were not meant to sit at cubicles staring at a computer screen all day. This couldnt be truer. However, many people do. They sit in traffic during long commutes to and from work. Then, they sit at work for up to 14 hours or more. Go to bed and repeat. Certainly, this sort of daily routine offers little in the way of physical activity. Whats worse is that sitting all day can create some serious muscular imbalances. When certain muscles are tight for prolonged periods of time, their opposing muscles are often weakened as a result. Think of your muscles as an elastic band. If you stretch it too much or too often, the band loses some of its elasticity. Muscles work in a similar way. If one muscle is tight, the opposing muscle is being stretched. If its overstretched for too long, it will be weakened as a result. Tight hips, hamstrings, chest, and front deltoids are not that unusual for the office worker that spends most of his or her day sitting and leaning forward typing. As I said before, where theres tightness, you can count on areas of weakness. Weak glutes, quads, and rear deltoids are common. In particular, most office workers spend their day with their shoulders internally rotated, which tightens the chest and weakens the rear delts and rotator cuff. One way this can be assessed is the pencil test. Get your client to hold a pencil in each hand, extend their arms out to their sides parallel to the ground with palms facing downwards. Then, get them to close their eyes and let their arms drop to their sides. Do the points of the pencils point straightforward or towards each other? The more they point inwards, the greater the imbalance. Whys this important? Well, Ive seen plenty office workers that join a gym and start training like they dont work at an office at all at least for a while. Ignoring these imbalances often makes them worse. The greater the muscular imbalance is the more potential there is for injury. Without strengthening the muscles and removing some of the physical imbalances that plague the office worker, youre probably going to end up in a physiotherapists office in the next month or so. So what can you do about it? Well, before youre ready for more advanced strength training exercises, I recommend short bodyweight strengthening and stretching circuits that can be done at the gym or during your day at the office. Bodyweight exercises help keep the body limber and the mind focused. They might not have the appeal of fancy whiz-bang machines, but
www.FitnessExpertNetwork.com - 130

bodyweight exercises have a valuable, if underrated, role in the fight against fat. In fact, many bodyweight exercises will help you build a better body faster than expensive muscle-isolation equipment at commercial gyms. Youre really only limited by your imagination when it comes to bodyweight exercises, but I tend to look at training the body in terms of movement patterns, rather than the traditional bodybuilder body part training splits. The reason for this should be selfevident: With few exceptions, office workers are not bodybuilders. Thus, when designing programs to "activate" the correct muscle groups and prepare you for future, more advanced workouts, Im sure to incorporate hip-dominant, quad-dominant, horizontal pushing, horizontal pulling, vertical pushing, vertical pulling, and rotational movements into each workout routine. The key as always is systematic progression. Generally, there are almost always four ways to make a particular exercise harder and four more ways to make it easier. Its really just a matter of matching the exercise with your current ability, then moving up through the levels to more advanced exercises as you get in better shape. So, lets look at 3 sample office bodyweight workout circuits, moving from basic to more advanced, that can be performed anywhere: Circuit #1:

Ball Squat against wall Alternating Bodyweight Lunges Incline Pushups 2-Leg Hip Lying Extensions Inverted Row with Bent Knees Push-Ups Split Squat Stick-Ups Bird Dogs Plank Russian Twists

Circuit #2:

Bodyweight Squat Diagonal Bodyweight Lunges Pushups 2-Leg Stability Hip Bridge/Extension on Ball Close-Grip Pushups Prisoner Squats Inverted Rows Step-Ups Chin-ups Cross Body Knee-Ups Mountain Climbers
- 131

www.FitnessExpertNetwork.com

Circuit #3

Y-Squat Reverse Lunges Pushups Step-Ups Decline Push-Ups Split Squats Inverted Rows 1-Leg Hip Extensions Shoulder Press Push-Ups Floor Wipers Hanging Knees to Elbows

These are just a couple of examples of what you can do. The possibilities are endless, but the common thread in my program design is that they follow my colleague Craig Ballantynes bodyweight circuit guidelines. The first three exercises in each circuit are used to warm-up the body for the more challenging exercises. You then perform 6 main exercises, alternating between lower and upper body exercises for a cardio effect, finishing with a couple of ab exercises. Now you could do a couple giant circuits where you go through all the exercises without rest, or you could break it up as follows: 2 sets of warm-up exercises, 1-3 sets of the six main exercises, and finish with 2 sets of the ab exercises. Office Bodyweight exercises will not only help to address common muscular imbalances, but with these powerful circuits you can lose fat as well.

About the Author


Dale Andrew, M.A. is a fitness professional, author, and speaker. He is the fat loss expert busy professionals worldwide turn to for advice on how to build a better body - FAST. To get your copy of his free e-book 64 Must-Have Fitness Tips, visit www.better-bodytips.com.

www.FitnessExpertNetwork.com

- 132

Whats Your Fitness Goal? Why Are You Going to The Gym?
By Dale Andrew
Before you get to the gym, take the time to ask yourself, Why am I going to the gym? Whats my fitness goal? If you dont know why you are there, then you lack purpose; nothing great has ever been achieved without a sense of purpose. You may retort that you are there to lose weight, tone up, or get stronger. On the surface, these reasons appear to be obvious and compelling. However, it has been my experience that these arent the reasons why people go to the gym. These are whats but not whys. Its important to know the difference between whats and whys when setting your fitness goals. Whats are superficial and always fade. Whys, on the other hand, are more stable motivating forces that can lead to positive behavioral and lifestyle changes. Whys are usually born out of a desire to change something thats perceived as negative in favor of something that permits a better body image. Over the years, Ive learned that a persons spoken reason or motivation for going to the gym may be to lose weight, but their unspoken reasons are WHY theyre there in the first place. For example, they may want to lose weight so that they can play soccer with their kids, walk around the block without feeling out of breath, feel comfortable in their skin or in a two-piece swimsuit, or attract the attention of a husband or wife again. There are many reasons for why someone joins a gym, but you can bet that none of them revolve around being able to lift a 25-pound dumbbell or being able to run on a treadmill. Your goals for joining a gym probably have a lot more to do with wanting to improve the life that you live outside it. Knowing your goals for why youre going to the gym doesnt guarantee that youll be successful in your quest for a better body, but not knowing almost certainly guarantees that you will fail. You cant reach a goal before you take the time to properly identify and set one. In this sense, failure is not the result of falling short of your goal, but the result of not having a goal to reach. Know what you want and above all why its important. How will you feel if you dont reach your fitness goals? Whats the biggest obstacle to achieving your fitness goals? These are hard questions, but you need to ask them and answer them if you really want to improve your fitness and build a better body. Once motivation is properly identified, it must be carefully nurtured and directed to bring about the desired change. Your fitness goal helps to determine which principles you must follow to achieve it. These goal specific principles directly inform the selection, sequence, dose, and frequency of the best fitness methods you can choose... Whats your plan for success? You do have one, right?
www.FitnessExpertNetwork.com - 133

Indeed, there are many people; you may even know a few, which spend time at the gym. If your fitness goals are socially oriented, that approach may work for you too. If your fitness goals are results-oriented, however, what you do at the gym and how you do it is infinitely more important than the amount of time that you spend there.

About the Author


Dale Andrew, M.A. is a fitness professional, author, and speaker. He is the fat loss expert busy professionals worldwide turn to for advice on how to build a better body - FAST. To get your copy of his free e-book 64 Must-Have Fitness Tips, visit www.better-bodytips.com.

www.FitnessExpertNetwork.com

- 134

Why Women Shouldnt Lift Weights


By Dale Andrew
Today, more and more women are beginning to exercise with weights. There are many men and women who feel that this trend is an unnecessary and troubling one. In working mostly with women (and many of their husbands), I can safely say that these fears are rooted in individual values about body image and femininity. However, historical and social forces are always acting on and shaping these values. Historically, exercise and sport were an exclusively male preserve. Women were expected to be supportive spectators for men. Female applause was the reward for male participation. In Victorian society, a womans social role was to produce and care for children. Anything that interfered with a womans ability to fulfill this role threatened to destroy society. It was a widely held notion that exercise made men more virile, but the theory of vital energy supposed that physical activity or sweating was draining and dangerous for women. Much of the reason for this gender difference stemmed from the fact that only women experienced menstruation. Little attention was given to the restrictive corsets and heavy clothing that women commonly wore at the time. They did not permit free movement and often caused women to pass out from exertion. The male medical establishment lent credibility and support to the theory and moved it to the realm of scientific truth. Most women accepted their social role, and adhered to what men had decided they should and should not do with their bodies. To do otherwise was to be labeled inappropriate and unladylike. But a few women challenged these traditional roles, despite tremendous social pressure to conform, through their participation in exercise and sport. In successfully doing so, the theory of vital energy lost much of its validity, and some physical activity was deemed appropriate and even desirable. The invention of the bicycle broke down misconceptions about females and physical activity. When women became active participants in physical activities and sport, they not only challenged traditional concepts of femininity, but masculinity as well. Men could no longer keep women out of exercise and sport, so they sought to control female participation, instead. The male leaders of organized sport channeled women into genderappropriate activities like croquet, tennis, figure skating, for example. These sports were reflective and consistent with male beliefs about femininity. Meanwhile, the more physically demanding sports were retained for the manliest of men. Over the last hundred years, women have fought and gained many important social rights. In sport, women now participate in just about any sport that men do. Values like body image, femininity, and masculinity are socially constructed. They are constantly

www.FitnessExpertNetwork.com

- 135

being built, challenged, torn down, and rebuilt. This historical backdrop is the white elephant in the room for our current debate on why women should not lift weights. One of the more popular reasons for women to refrain from lifting weights is the belief that doing so will make a woman bulky and look like a man. But, is this really a bad thing? Most women that I have trained say, Yes! They dont want big arms, shoulders, and traps, for example. Typically, women want to get rid of the flab under their arms, lift their butt, tone their thighs, and tighten up their stomach. These women are committed to changing their body. Sure, health is a concern, but most women Ive worked with simply want to look better naked! I dont think men are all that different. But do women need to train differently for fat loss than men? In my experience, the answer is yes and no. Females may have some more stubborn areas than males, but the training would essentially be the same, as would the diet. Men and women both need to train hard, hit the weights, and try to preserve as much muscle mass as possible. They both need some type of interval work to rev up their fat loss. Both men and women need a reduction in calories and need to focus on eating nutrient dense foods. The only difference involves their specific dietary needs, meaning preferences, allergies, and calorie requirements. Ive trained many women who pound for pound are stronger than their male counterparts, and none attained a bulky physique that made them look like a man. In fact, lifting heavy weights in combination with energy system training actually got rid of the flab under their arms, lifted their butt, toned their thighs, and tightened up their stomach. And it did so much faster than aerobics alone. Although, I cant say for sure that these women looked better naked, I know they felt better about their body. They were more confident, more energetic, and more alive. They had a more positive body image and self-esteem. No matter your shape, you have the power to define what makes you happy. Your body image and self-esteem are up to you. If youre happy with the way your body looks, thats great. Keep doing what youre doing. But if you arent seeing the changes that you want, you need to do something different. For many women, this involves participation a regular exercise program that includes lifting weights. Resistance training not only increases strength, but it burns fat, and builds bone density to prevent osteoporosis. The benefits of strength training for women cant be denied any longer. This belief that women have that lifting weights will make a woman bulky or look like a man doesnt seem to come from personal experience, or even that of other women. Rather, its borrowed from the experiences of very few men and wrongly applied to all women. It makes me cringe when even today women are encouraged to exercise with cans of soup or cartons of milk. I understand where it comes from, but I mean what year is this? Some women let fear stop them from taking action. Other women push through the 'b.s.' and drag others along with them. You are free to think that women shouldnt lift weights. You are free to choose education over ignorance. You are free to choose your own

www.FitnessExpertNetwork.com

- 136

conception of what it means to be a beautiful woman. But if you dont, history shows that men will decide it for you.

About the Author


Dale Andrew, M.A. is a fitness professional, author, and speaker. He is the fat loss expert busy professionals worldwide turn to for advice on how to build a better body - FAST. To get your copy of his free e-book 64 Must-Have Fitness Tips, visit www.better-bodytips.com.

www.FitnessExpertNetwork.com

- 137

5 Ways to Vary Your Cardio


By Daniel Remon
Although integral to overall health and especially fat loss, cardio training can be a real bore. It doesnt need to be though, and there are many ways that you can kick start your cardio training and add elements of challenge, intensity and variety to keep your body guessing and prevent the onset of boredom. Run! This may sound pretty obvious, but when I say run, I mean RUN!!!! Our bodies are designed to move, designed to walk and designed to RUN! Incorporating short sprints into your training allows for many physiological adaptations to occur. Improved circulation, improved anaerobic threshold, increase cardiac output and faster recovery are all added benefits from picking it up. Interval Training Rather than plug in a hill or interval program, use a manual or quick start program and take control of your cardio training program. Set yourself a goal for the duration of the training session. If you are limited on time, aim for shorter recovery periods. For example. Aim for a 20 minutes cardio session with an interval ratio of 1:2. That is 1 period of higher intensity training for every 2 parts of recovery. This may be an interval of 15 seconds of higher intensity work followed by 30 seconds of lower intensity active recovery. The longer youre training session, the longer your recovery should be. Get Out of the Riders Seat When using the upright bike for your cardio, incorporate intervals out of your seat. Rest your elbows on the handles of your bike and crack up the resistance. Leaning on your elbows will support the extra body weight to allow your legs to move freely. Use your body weight to drive the pedals. You will find your rhythm. Again, this high intensity option will surely increase the excess levels of lactic acid and fatigue your legs, so make sure you have a period of active recovery. Play a Sport Learn a new sport like tennis or squash. Every worn a hear rate monitor while playing tennis, squash or badminton??? I have, and I guarantee I can burn more calories playing squash than traditional cardio training. My last game I recorded over 1000 calories in 50 minutes! Even a good game of tennis will probably get you up to 500-800 calories in an hour. Tabata
www.FitnessExpertNetwork.com - 138

Hehe, I love to surprise my clients with this one. Tabata is a Japanese Physiologist and during his research, he determined the optimal level for maximizing aerobic AND anaerobic capacity simultaneously in just 4 minutes! Tabata is a form of interval training with an interval ratio of 2:1. 20 seconds of maximal all out exercise followed by a very short 10 second recovery. Perform 8 sets, and make sure you have a bucket nearby for the one! Give these a try, I guarantee they will kick start your cardio training and help you break through your boredom and fat loss plateaus. We will cover more options in the future.

About the Author


Daniel is the Managing Director of Fitcorp Asia. Asia's leading health, fitness & lifestyle company. Daniel is a contributor to many magazines, Master trainer for Technogym throughout the Asia Pacific, golf fitness and fat loss specialist. http://www.fitcorpasia.com, http://www.personaltrainingbangkok.com

www.FitnessExpertNetwork.com

- 139

Exercise for Busy Professionals


By Daniel Remon
Exercise can be a time-consuming affair for people who lead busy lives. Successful business executives and managers exercise regularly. Time equals money! However, time also equals health! It is no use having all the riches in the world if poor health wont allow us to enjoy it. Health is a priceless commodity. No matter how much money we spend on state-of-theart fitness equipment, expensive nutritional supplements or trendy health club memberships, our personal fitness will always be a long-term investment that requires a minimum amount of time and effort. Get Serious Make a commitment Take responsibility Make it your Lifestyle Set Goals Your road map to success new investment project or product range without a business plan Set short, intermediate and long-term goals Set goals that are attainable. Get Organised Schedule a daily appointment with yourself Make notes in your diary a week in advance Ask your assistant to remind you take a fitness break Home exercise equipment in a corner of your office or at home Avoid going home before you go to the gym Get in the habit of packing your workout gear the night before Surprise Yourself Forget the rigid workout schedules Do whatever you can whenever you can Short bits of exercise are as effective as long workouts Don't Give Up
www.FitnessExpertNetwork.com - 140

Make up for it tomorrow Fitness is not an all-or-nothing affair! Have Some Fun Bring some fun into your workouts Train with a friend Try Boot Camp Create Corporate activities related to Health and Fitness Everyone will benefit!

About the Author


Daniel is the Managing Director of Fitcorp Asia. Asia's leading health, fitness & lifestyle company. Daniel is a contributor to many magazines, Master trainer for Technogym throughout the Asia Pacific, golf fitness and fat loss specialist. http://www.fitcorpasia.com, http://www.personaltrainingbangkok.com

www.FitnessExpertNetwork.com

- 141

Golf Fitness & Conditioning


By Daniel Remon
Golf fitness is a catch phrase these days, just like functional training. But how can exercise benefit the average golfer? And what is a good golf fitness program and how can it help? Like any sport specific training programs, we must break down the components of the sport and develop specific integrated movements and exercises that replicate the transition of each movement. We take into account joint movement, speed of contraction, repetitions, weight loading, range of movement and overall objective of the exercise. A well designed golf fitness and conditioning program will help you play better golf in a number of ways. These include improved core stability and posture, better rotation and range of movement to create a longer smoother swing arc, enhanced power to drive the ball further and perhaps most importantly, to prevent injuries, especially later on in life. When we look at the sport of golf, we must first establish the key components of fitness required during the golf swing. Address Stability, core strength, balance, posture. Back Swing Stability, core rotation, flexibility, core strength, forearm and wrist strength Down Swing Power, stability, torque, core rotation, forearm and wrist strength Follow Through Stability, core rotation, core strength, lower back and shoulder flexibility. Conditioning the body will not only improve the above mentioned areas of the golf swing, it will create more efficient movement and biomechanics. This leads to much lower pressure on the lower back. Those with a less efficient swing biomechanics will try to generate more torque and power from the lower back, causing the muscles in the lower back to work much harder, fatigue faster and be more susceptible to injury.

www.FitnessExpertNetwork.com

- 142

Research shows that professionals generate 34 percent more club head speed than amateurs, yet amateurs produce spinal forces 50 to 80 percent higher, and 50 percent more trunk muscle activity than the professional. Ever wondered why professionals seem so effortless off the tee yet drive the ball 300 yards? Swing mechanics. After years of training, practice and conditioning, professionals are more efficient, can achieve more power with less integration and better integration and co-ordination, therefore minimizing the strain and pressure on the lower back. And making millions of dollars along the way! So make sure your golf fitness program is specific to the game and work with a golf pro to work on your swing mechanics.

About the Author


Daniel is the Managing Director of Fitcorp Asia. Asia's leading health, fitness & lifestyle company. Daniel is a contributor to many magazines, Master trainer for Technogym throughout the Asia Pacific, golf fitness and fat loss specialist. http://www.fitcorpasia.com, http://www.personaltrainingbangkok.com

www.FitnessExpertNetwork.com

- 143

The Top 25 of Exercise


By Daniel Remon
Elevates your metabolism so you burn more calories and maintain body fat. Enhances your immune system and fights illness and disease. Increases your aerobic capacity. Maintains, tones, and strengthens muscle. Exercise also increases muscular endurance. Decreases and controls blood pressure, reducing cardiovascular disease factors. Maintains good joint range of motion and stability, and reduces joint degeneration. Increases the oxidation (breakdown and use) of fat. Increases HDL (good) cholesterol. Makes the heart a more efficient pump by increasing stroke volume. Increases hemoglobin concentration in your blood, delivering more oxygen to all of the bodys tissues. Increases bone strength and reduces the onset of osteoporosis. Causes the development of new blood vessels in the heart and other muscles. Enlarges the arteries that supply blood to the heart and body increasing cardiac output. Decreases blood levels of triglycerides (fat). Increases blood circulation and nerve function. Improves control of blood sugar and insulin, reducing the onset of diabetes. Improves sleep patterns. Increases the efficiency of the digestive system, reducing the likelihood of colon cancer. Increases the thickness of cartilage of joints, Decreases the tendency of the blood to clot in the blood vessels. Reducing the risk of heart attacks and strokes.
www.FitnessExpertNetwork.com - 144

Decreases a woman's risk of developing endometriosis by 50%. Enhances posture, spinal nourishment and mobility. Increases the amount of blood that flows to the skin making it look and feel healthier. Increases the removal of lactic acid and other toxins. Improves self image and self esteem.

About the Author


Daniel is the Managing Director of Fitcorp Asia. Asia's leading health, fitness & lifestyle company. Daniel is a contributor to many magazines, Master trainer for Technogym throughout the Asia Pacific, golf fitness and fat loss specialist. http://www.fitcorpasia.com, http://www.personaltrainingbangkok.com

www.FitnessExpertNetwork.com

- 145

Workouts that Travel


By Daniel Remon
With more people traveling on business and for pleasure than ever before, the greater the need to learn how to exercise effectively while away from home. Traveling should not bring your fitness program to a grinding holt. Be creative in your exercise choices, be realistic and manage your time more effectively regardless of how busy your itinerary is. Research shows that 4 x 15 minute sessions of exercise are just as effective as 1 x 60 minute session. End result more efficient use of your time, greater energy expenditure, boosting your metabolism four times instead of one, and a physiological production of happy hormones and endorphins throughout the day to keep you energized, in good spirits and mentally alert. So how does this relate to exercise? Before breakfast, put your trainers on and hit the gym for a 10 minute run and a stretch, or go for a swim. After lunch walk for 15 minutes around the hotel grounds. This will also help the digestion process so you dont feel full when get back to work again. Once your meetings have finished hit the gym for a quick 15-20 minute circuit blast of strength training. Circuit training will ensure your heart rate remains elevated, maximizing your energy expenditure, completing your workout in much less time and create a new training response for your body to adapt and respond to. Forget about your 3 sets of 10. If you have access to a gym, work through all your exercises one at a time, alternating muscle groups. Then hit the shower to get ready for your dinner engagement. It really is as easy as that! You will need to be disciplined to do it the first time, but once you have tried it once, it will become just as routine as cleaning your teeth and you will feel fantastic! Here are some other tips to increase your physical activity while traveling on business:

Schedule your exercise sessions as you would business appointments. They are just as important and essential to your wellbeing especially while traveling on business. Brainstorm while colleagues while walking instead of in a meeting room Walk around the airport while waiting to board the plane. Walk instead of taking the escalator, you will find that you get there faster than those who take the ride! Take the stairs instead of the elevator, or get off a few floors early and walk the rest of the way. Pack your resistance tubes. Pack your jump rope.

www.FitnessExpertNetwork.com

- 146

Try these simple yet very effective steps to maximize your activity, productivity and performance while traveling on business.

About the Author


Daniel is the Managing Director of Fitcorp Asia. Asia's leading health, fitness & lifestyle company. Daniel is a contributor to many magazines, Master trainer for Technogym throughout the Asia Pacific, golf fitness and fat loss specialist. http://www.fitcorpasia.com, http://www.personaltrainingbangkok.com

www.FitnessExpertNetwork.com

- 147

Consistency in Exercise
By Dave Gleason
In the past I have written articles about the importance of consistency in your workouts. Consistency of frequency, or how many workouts you accomplish per week. Consistency of intensity, or how difficult you workouts are; and consistency of volume, or how many sets and reps you perform in any given workout depending on the stage of your conditioning. I would like to take this opportunity to briefly outline some of the principles your trainer uses that serve as the backbone or foundation for all of your programming. The following list is intricate to the planning behind your workouts not only in terms of the big picture but the actual day-to-day exercise prescription. There are (at the minimum) 6 universally accepted scientifically based training principles that must be adhered to in order to improve your conditioning and get youre to your goals. The common thread of all of these is consistent, unfailing, dependable, and regular exercise. (Get the hint!?) These principles are: 1. The Principle of Individual Differences. Because every human being is different, each persons response to exercise will be different. A sound training program has to take in to account these differences and be modified to suit that individual. Common sense will tell you that if your trainer does not have the opportunity to evaluate you on a consistent basis, many differences will never be exposed. Therefore you are not receiving a customized program or enjoying results! 2. The Principle of Overload. The Overload Principle says that a greater than normal stress or load is required for a training adaptation to take place. Once the body has become stronger for example, another stimulus is needed to continue this pattern. The same works for any muscle including the heart. In order to breathe easier during 3 mile run, the training has to tax the cardiovascular system enough to make it change to a stronger system. Again, without consistency physical improvement cannot possibly be accomplished. 3. The Principle of Progression The Principle of Progression states that the overload we just reviewed must be done at an optimal level and at the right time. Simply put, the weight or resistance cannot be increased to quickly; advanced exercises cannot be performed before
www.FitnessExpertNetwork.com - 148

their easier counterparts are mastered; and the proper amount of rest is required to allow for recovery. In the absence of consistent workouts no advancement can be made safely. No goals will be attained. 4. The Principle of Use/Disuse I love this one! This principle says that you use it or lose it. Enough said. The Principle of Adaptation also ties into the Principle of Progression because there needs to be periods of low intensity as well as high intensity to let your body recover from all that hard work! 5. The Principle of Adaptation When adaptation occurs the body has responded to exercise in a positive way that may result in increased strength, speed, stamina, suppleness and skill (sound familiar?). Much of the adaptation in the first 4-6 weeks of an exercise program comes almost exclusively from what I call software issues. In other words your brain sends better messages to your muscles allowing them to do what you are asking of them. Unfortunately this is where much of the soreness from exercise comes into play. After this period your body actually begins to change! 6. The Principle of Specificity. Also known as the SAID Principle (Specific Adaptation to Imposed Demands) states that your body will become what you train it to be. Common sense tells us if you want to be a great baseball player you probably wont shoot baskets on a basketball court 3-4 times per week for your workouts. Allow me to give you another example: If a 72 year old grandmother would like to work in her garden pain free for 1 hour per day, her training protocol will progress her to the point where she can get up, down, bend and twist with and without resistance (weight). I hope this article gives you an inside look at the method to the madness as well as why I believe consistency is your biggest advocate. I strongly believe if you feel like you have a working understanding of the why behind the what you will stay consistent and reach goals you never thought attainable!

About the Author


Dave Gleason owns Movement 4 Life Personal Training serving clients in Massachusetts' South Shore and Metro West areas. His website is http://www.fitnessmistakes.com

www.FitnessExpertNetwork.com

- 149

Get Lost to Get In Shape


By Dave Gleason
Have you ever driven somewhere and not remembered the ride? I'm not talking about driving and talking on your cell phone, singing your favorite song, or creating other distractions. You are driving and you are thinking of something so intently that you at some point realize...I don't remember that drive - at all! Sure you have but how does this relate to getting in shape? When the idea came to me to post this idea to my blog I was walking on our treadmill in our basement. I set out for a 30 minute walk feeling like the next half hour would last a lifetime! After thinking my way through 2 separate issues - one business related and one family related - I looked down at the screen and 23 minutes and 48 seconds had gone by! I did not remember one step! My next thought was "wow I was lost in thought for almost 25 minutes and it went by in a flash"! Keep yourself consistent by "getting lost" in thought with anything but the time left on the treadmill, bike or cross-trainer. With my heart rate monitor from performbetter.com I didn't even have to think about my intensity. I have always viewed and promoted exercise as a win - win way to improve your life. Reducing stress not only from exercising but also giving yourself the time to work through "life" can manifest itself in better emotional and physical health. Things you can do to get lost:

Listen to your favorite CD Watch a movie or TV show saved on DVR or TiVo Pray Day dream Think of solutions to life issues People watch (if your in a gym or outside) Listen for a pattern of your steps or breathing Think of your dream vacation Repeat positive affirmations Be Creative!

So the next time it seems as if life is winning and you cannot seem to fit in that workout...GET LOST!

www.FitnessExpertNetwork.com

- 150

About the Author


Dave Gleason owns Movement 4 Life Personal Training serving clients in Massachusetts' South Shore and Metro West areas. His website is http://www.fitnessmistakes.com

www.FitnessExpertNetwork.com

- 151

"Cross Training for the Summer"


By David Bluman
With the approach of warmer weather, I am often asked what the "BEST" exercise is to obtain results and prepare for the "bathing suit season". The answer is simple. There is NO best exercise. Employing a variety of exercises and activities is your best bet. Having a variety helps stimulate your body and mind. Mentally, having a variety keeps you from having the "boring" same old, same old routine. Physically, variety employs various stresses (yes exercise is stress) on your body. These stresses placed on the body create improvement through adaptation. When your body has to adapt, the more energy is required for that adaptation during the repair process. Once repaired you increase your lean muscle tissue. This translates into using more calories during adaptation, more calories at rest (called your Basal Metabolic Rate or BMR) and an improvement in activity and performance. Each Program should incorporate as many of the below items as possible.

Strength and Muscular Endurance Training Benefits Improve Joint Stability Improve quality and quantity of muscle fibers. Capacity to perform work or activities for a longer period of time. Cardiovascular Training Benefits Utilization of Carbohydrates Mobilization of Stored Fat Being Heart Healthy (The heart is a muscle too) Lower Risk of Injury Relax and Tension release Better performance in activities Increased Blood supply and nutrients Change the exercises you do in your strength routine. Take up a sport or activity Change the type of cardiovascular training you do. Try intervals, or a new class.

Always work on flexibility after activity when your body is warm. Make sure you rest. Your body repairs and adapts during your resting phase. MORE isn't BETTER, but some is better than none!!!!

www.FitnessExpertNetwork.com

- 152

About the Author


David Bluman's website is www.ri-pt.com. David has written for ECA News For Fitness Professionals and has written on behalf of ECA as the fitness expert for LongIsland.com as well as several other online publications. David is a Certified Personal Trainer and Group Fitness Instructor with ECITS, an ACE Certified Personal Trainer and Continuing Education Provider. He has 18 years of training experience has worked in the physical therapy field in therapy exercise and specializes in post-rehab training. He has worked with North Shore University Hospital's Eating Disorder program as a Martial Arts Instructor and Trainer. He is a Flexibility Technician from MPI in Active Isolated Stretching, holds 2 Black Belts, a teaching certification in the martial arts, and has developed and implemented programs for 3-5 year olds, adolescents, adults and ADD/ADHD children in both martial arts and fitness. He holds a Powerstrike Impact Kickboxing Certification and was certified through Town Sports Internationals foundations (NY Sports Clubs). He trained the 1991 Bally's Best of the Best Light Weight Bodybuilding Champion, the 1999 Eastern Atlantic States Fitness Overall Winner, the 2002 Natural NY States 2nd place fitness competitor, has consulted the 2006 NBI New York Fitness and Figure overall winner and pro competitor, The 2006 NPC Garden State Figure overall winner. David oversees curriculum and program development for the East Coast Instructor Training School (ECITS) and has taught at educational conferences both nationally and internationally. He has Presented at the ECA Miami Sports Training and Fitness Conference 2002, MEFIT 2004 in Dubai, UAE, Fitness Turk in Istanbul, Turkey, 2005, and ECA NY 2006. www.ri-pt.com.

www.FitnessExpertNetwork.com

- 153

How Can I Benefit From Weight Training?


By David Herber
How Can I Benefit From Weight Training? New potential clients often ask me what other benefits of weight training there are besides an increase in muscle mass and strength. Older men and especially women are hesitant to start a resistance training program because of past myths and misconceptions they have about weight training. So I put together this primer in order to help them understand the many extra benefits they would receive by incorporating weight training into their daily exercise regimen. Weight Training Helps Lower Your Cholesterol: There are a few studies suggesting that resistance training may also improve lipid and lipoprotein profiles (Goldberg & Elliot, 1985). Decreases in total cholesterol and LDL-C have been reported for both men and women, with women also showing a significant decrease in triglycerides, from resistance training (Goldberg et al., 1984). However, the alteration of personal lifestyle habits in conjunction with a decrease in body fat and increase in fat-free mass may contribute to these favorable changes. Resistance training or Strength training of a moderate intensity, sufficient to develop and maintain fat-free weight should be an integral part of an adult fitness program. You should perform one set of 8-12 repetitions of eight to ten exercises that condition the major muscle groups at least 2 days per week Weight Training Helps Lower Your Blood Pressure: New research from Johns Hopkins University shows that six months of moderate exercise didn't strain heart health in 104 adults with mild, untreated high blood pressure. Participants were 55 to 75 years old (average age: 63). Blood pressure tends to inch upwards with age, and high blood pressure often goes undiagnosed in people of all ages. Exercise is famous for its heart benefits. But each workout briefly boosts blood pressure a bit. The new study asked if those temporary blood pressure spikes were safe for participants hearts. Cardiology professor Edward Shapiro, M.D., sums up the findings in a Johns Hopkins news release. "Our study shows that the vast majority of older people with mildly elevated blood pressure can benefit from moderate exercise," Shapiro says. Weight Training Helps Delay Osteoporosis and Increase Your Bone Density: Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. Because you are using weight to perform exercise, your bone density increases and may help delay osteoporosis. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

www.FitnessExpertNetwork.com

- 154

Weight Training Makes You Stronger So You Are Less Likely To Fall: Performing compound lower body movements that mimic everyday activities such as the squat, lunge and step up help develop and strengthen the muscles of the legs and hip which will improve your balance and make you less likely to lose your footing and fall. Strengthening the muscles of the shoulder and rotator cuff will decrease your chances of shoulder impingement from a lifetime of performing repetitive daily tasks. Exercising for as little as 30 minutes, two times a week can help you improve or prevent the conditions above. Of course you should always see your physician before you start any exercise program and hiring a personal training for proper instruction and a structured exercise plan wouldn't hurt either!

About the Author


David Herber is a personal trainer located in New Castle, PA. His website is www.Exercise2U.com

www.FitnessExpertNetwork.com

- 155

Setting Realistic Body Transformation Goals In Preparation For Your Wedding


By David Herber
Setting Realistic Body Transformation Goals In Preparation For Your Wedding Setting body transformation goals usually takes a back seat with all the obligations and organizing that goes on during the months leading up to your wedding. Unfortunately, this "Body Blitzkrieg" type of thinking leads to a lot of overtraining and a lot of underwhelming results that won't have you looking your best on your wedding day. Exercise2u has put together the following goal guidelines to help assist you in planning your body transformation so you reach your goals and look fabulous in your gown. 1. Specific: Your goals must be very specific and acute. "I want to lose weight" is not specific. I want to go from a size 16 to a size 11 by 2 weeks of my wedding date IS! 2. Measurable: This one's a no-brainer. A lot of people hire me or read my enewsletter to "get fit" or "improve my health". Great, but you can't measure "fitness" or "health" directly. Specific goals are measurable by definition. You know your body is improving if your waist measurement and abdominal measurements decrease. Progress needs to be measurable. And your measurements will provide you with the kind of feedback you need to make adjustments as you proceed with your program. 3. Attainable: Be honest with yourself about what you can reasonably accomplish at this point in your life - along with taking into consideration your current responsibilities. Knowing that if your diet is perfect and you make time to exercise each week you COULD lose 2 pounds a week, at this rate is there enough time between now and your wedding to reach your goal weight/size? If not reexamine your time line and adjust your goal. 4. Realistic: Your goals need to be rooted in reality. If you're five feet tall and weight 180lbs, its okay to dream about being 105lbs and a size 0 at your wedding in 6 weeks, but that goal is at odds with where you are now. Weight loss goals should never be more than 10% of your current body weight if your wedding is less than 12 weeks away. Is this realistic if you've never tracked your calories and exercised before? Which leads us to our final goal objective... 5. Time-Related: Having a time frame attached to your goals is important. You should allow yourself a minimum of 12 weeks if you are going to aim for a weight loss of 20 pounds or more. Add a week of training and dieting for each 2 pounds you want to lose over 20lbs. For example, if your current weight is 180 and you want to weight 150 by your wedding date, simply subtract 150 from 180 (180-150 = 30) then divide the result by 2: 30/2 = 15. It would take you 15 weeks to lose 30 pounds IF your diet is perfect and you are exercising.
www.FitnessExpertNetwork.com - 156

SMART GOALS WEDDING WORKSHEET 1. 2. 3. 4. Today's Date is: ___________________________ My Wedding Date is: _______________________ How many weeks are between today and my wedding day? ___________ If I lose 2 lbs. a week how many pounds can I lose by my wedding day? _________ (# of weeks in question 3 X 2lbs. = ____ lbs weight loss possible) 5. Below is an example training schedule according to your wedding date. Since June is the most popular month for weddings I will use that as the example: Wedding Date: June 2nd - Training Start Date: March 3rd Wedding Date: June 9th - Training Start Date: March 10th Wedding Date: June 16th - Training Start Date: March 17th Wedding Date June 23rd - Training Start Date: March 24th Wedding Date June 30th - Training Start Date: March 31st

If you start adjusting your diet and exercising by the training start dates that correspond with your wedding dates you should have plenty of time to reach your weight loss goals of losing 20 lbs. If you want to lose more, you'll need to be stricter with your diet and more intense with your exercise or add a week for each 2 lbs. of weight loss you are planning.

About the Author


David Herber is a personal trainer located in New Castle, PA. His website is www.Exercise2U.com

www.FitnessExpertNetwork.com

- 157

Women Who Train With Weights Win Weight-Loss War


By David Herber
It often amazes me that some women are still hesitant about using weights to shape their body and lose weight. I used to teach Body Pump at a corporate fitness center in Washington, DC a couple of years ago. If you are not familiar with Body Pump, it was one of the first 'aerobics' classes to incorporate the use of weights. One day after a class, one of the participants, a heavy set woman, came up to me and said she was 'concerned' because she noticed a couple of women in the class using 'heavy' weights. Now, I ignored the fact that the person speaking to me couldn't possibly know what heavy weight to someone else was, and I let her continue. She proceeded to list the top three excuses women use for not lifting weights, heavy or not. She started with this classic: 'Don't they know they are going to get BIG AND BULKY muscles if they use that heavy weight'? Then she proceeded with the next fallacy, 'and if they have all those muscles they'll GAIN WEIGHT' and finally finished with my favorite 'don't they just want to TONE UP'? I could tell that she was getting frustrated at me smiling at her as she rattled off her 'concerns.' So, I sat her down and gently debunked the misconceptions she had about women and weights one by one. 1. I'll get big and bulky. If I had a nickel for every time a woman said this to me in my many years of training, well, I wouldn't have to right articles like this to get new clients and would be living in the south of France! LOL! But seriously, we need to examine why women feel that by just simply touching a dumbbell they will look like the muscle bound models on the cover of Muscle & Fitness for Her or Oxygen Magazine. First of all, because women have very low testosterone levels they cannot develop huge, bulky man-like muscles unless they introduce artificial testosterone into their bodies, i.e. Steroids. Second, most of those models do follow very strict dieting guidelines that help them achieve that level of muscularity. And lastly, those models train with 'progressive resistance' using weights that challenge their muscle and make them grow. All three of these things have a synergistic effect to make female body builders as big and bulky as they are. So if you don't do all of those three things, can you still gain muscle and will weight training benefit you? OF COURSE! First though, I would never recommend that women inject the male hormone testosterone into their bodies at any time. So if you do the last two things, proper diet and train with progressive resistance you'll start shaping and firming up your body the way you want it to be! 2. I'll gain weight. The weight you gain when you weight train is FAT-FREE muscle mass. Women need to stop thinking that every pound they gain is 100% fat. Every pound you LOSE isn't 100% fat, so why would you think the same when you gain weight? Scale weight is a very inaccurate measure of health and fitness. It fluctuates daily depending on how much water your body is holding on to and is not consistent from scale to scale (properly calibrated medical scales might be the
www.FitnessExpertNetwork.com - 158

exception). If you are exercising with weights, the muscle that you build will help you burn more calories while you are at rest, and will ultimately lead to a lower body fat percentage (less jiggle) and a lower BMI. Using circumference measures, how your clothes fit, and how you feel as a measure of health is much more accurate than jumping on the scale. 3. All I want to do is 'tone up'. Everyone's definition of 'toning up' is different. My definition is losing fat and retaining muscle mass so I jiggle less and I am more firm. If you want firmer thighs, firmer triceps (back of the upper arm), a firmer tummy (abs), and a firmer butt, you need to increase your FAT-FREE muscle mass and decrease the amount of body fat covering those places. And because FAT-FREE muscle mass is MORE DENSE than body fat, it takes up less space. So if you have firmer thighs, triceps, abs, and butt then you will be taking up less space and be more compact i.e. smaller. If for some reason, after you are weight training for at least 12 weeks, you feel you are getting big and bulky muscles like a man go to your doctor and have your testosterone levels check. There are a small percentage of women who have more testosterone flowing through their veins than average, but even so it would be extremely difficult for women to gain big muscle like a man. When I finished debunking her third 'myth' the participant, whose eyes were a little glazed over, hesitantly agreed that she would try and challenge her body by using heavier weights and build more fat free muscle. I could tell she wasn't completely convinced so I debunked a couple of more myths for her. 4. I have to go to the gym every day for an hour or more. Hardly. Studies have shown that the benefits of strength training can be acquired with as little as two thirty minute sessions a week! But if you have aggressive body shaping goals, yes, you may have to put in more time than that. This is when hiring a personal trainer comes in handy. They can analyze your goals, see if they are realistic, and then develop a plan of attack for you. Will it transform your body over night? Nope, but it will happen faster than having no plan at all and trying to go at it alone! 5. Weight training only helps my muscles. Even if getting stronger muscles was the only benefit, why wouldn't you want to have them? Do you enjoy struggling to open jars, not being able to lift moderately heavy objects, and getting sore after performing simple every day tasks? The stronger your muscles are the more you will be able to do on your own and the higher your quality of life will be. But other than strong muscles, weight training also affects bone density. That's right, if you weight train, you can prevent or at least delay the onset of osteoporosis. What is osteoporosis? Osteoporosis is a disease of the skeleton that results in low bone mass and an increased risk of fracture, especially of the hip, spine and wrist. Nine out of ten osteoporosis sufferers are women. Look at your mother and grand mother. Do they hunch forward excessively? Have they had hip replacement surgery? Do they often break bones or dislocate hips just by walking? If so, having osteoporosis and weak bones usually are the culprits and can be prevented by exercising with weights.

www.FitnessExpertNetwork.com

- 159

Weight training also has been proven to elevate your high density lipoproteins (HDL) or the 'good' cholesterol. This helps your veins and arteries stay clear and reduce your chance of having a heart attack. So as you can see, ladies, the war on weight-loss isn't won by performing endless hours of cardio day in and day out. You need to reinforce your calorie burning troops and build muscle mass with weights to declare weight loss victory and keep those pounds off. Not only will you win the weight loss war, you'll also look fabulous, have stronger bones, and better cholesterol! So what are you weighting for?

About the Author


David Herber is a personal trainer located in New Castle, PA. His website is www.Exercise2U.com

www.FitnessExpertNetwork.com

- 160

"Announcing Four Important Reasons For A Fitness-Weight-Loss-Program In Your Bid For Superior Cricket Fitness."
By David Virgo
In your bid for superior cricket fitness you should be aiming for optimum body fat levels. If you have excess body fat your performance and fitness won't be at its peak. The completion of a fitness-weight-loss-program will allow you to increase your concentration, motivation and your quickness. As well as your motivation and self discipline. I have purposefully left out a target figure for body fat levels. This would only cause anxiety and worry for people that didn't fit into the right percentage range. You need a correct measurement taken by a professional and then you need that measurement interpreted and conveyed to you in a professional manner. For yourself to do it or a friend you are setting yourself up for incorrect results and possible stress on your part worrying about the results (which are probably wrong anyway). If you want a reading get a fitness professional to take it for you. You should know if you are carrying more than you need (body fat that is). However you don't need to see your six pack abs to be at an acceptable body fat level. You need to use your common sense. 1. Concentration. By reducing your body fat levels your concentration will be given the opportunity to improve. Your brain can now utilize more nutrients to fuel its operations. No longer will your body be expending energy on supporting and moving dead weight (body fat) around the training track and cricket field. By achieving your fat-loss goal you will be eating better quality, healthy food which in turn will put more nutrients into your body for your brain to utilize. Concentration is a major ingredient for cricket success and by achieving fat-loss your concentration will improve. 2. Motivation Your motivation will also pick up mainly due to your natural energy boost. You will have a renewed vigor for training sessions and matches. Rather than drag yourself to training in anticipation of the struggle you are about to face in lumping yourself around the park
www.FitnessExpertNetwork.com - 161

lifelessly. Because of the body fat shed in your fitness-weight-loss-program your energy levels will enable you to attack your fitness and cricket training with renewed vigor and motivation. Your actions will be more authorities and intense in nature. Exactly the actions that are needed for cricket fitness and playing the game. You can forget the slow, lethargic and uninspiring fitness training sessions and start getting double the impact from your efforts in half the time. Why wouldn't you be more motivated? 3. Quickness and Agility. A major differentiating factor in any dynamic team sport is speed and agility. By carrying excess body fat you adversely affect this important factor. All actions carried out in training and play involves speed and needs you to be agile. Unfortunately a lack of agility sticks out like the proverbial (dog's b---s). Without completing a fitness-weight-loss-program to reduce your body fat you are starting well and truly behind the pack. You cannot expect to show these athletic attributes whilst carrying excess body fat stores. 4. Self Discipline To achieve your fat-loss you will need to change and sustain a new or improved lifestyle. You've eaten healthy food and increased the quality (not quantity excessively) of your exercise. Most importantly you have attained a greater degree of self discipline. By successfully completing your fitness-weight-loss-program you have increased and exercised that self discipline. This will flow into your cricket fitness, cricket training and playing life. With your increased self discipline your chances of improvement increase dramatically. These are just four compelling reasons to undertake a fitness-weight-loss-program to rid yourself of unwanted body fat. And in the process improve your cricket fitness. To take it one step further you can include resistance (weights or body weights) training in your fitness-weight-loss-program. By doing this you will be losing excess body fat and helping to keep it off via an increase in lean muscle mass. With your increase in lean muscle mass and lost body fat your strength gains will quantify the benefit you have gained by losing that excess body fat. If you lose body fat with the aid of resistance training you are now changing your body's composition. The amount of lean muscle mass in comparison to fat tissue is swinging more in favor of the muscle tissue. This is great for cricket fitness and also your health. So what's stopping you? Get out there and start your fitness-weight-loss-program.

www.FitnessExpertNetwork.com

- 162

All of the above points are reason enough to lose body fat however check out these added benefits. Injury prevention, a boosted immune system and increased total body energy levels. These are just related to cricket fitness. The health benefits are endless and are big enough to write a book on.

About the Author


David Virgo is a Certified Master Trainer who is registered with Fitness Australia as a Fitness Professional. David has also played cricket with distinction at a high level. His website is www.cricketfitness.com

www.FitnessExpertNetwork.com

- 163

"Discover A Simple Secret To Increasing Power in Your Shots and Adding A Yard of Pace To Your Bowling."
By David Virgo
Cricketers don't realize how much the hip and surrounding musculature are needed to generate power. If used with a strong and stable trunk or core efficient hip flexors make you a more powerful cricketer. The majority of you spend a fair portion of your time seated. Look at the position of your hips at the moment as you will be seated to read this newsletter. They are flexed at around 90 degrees meaning your hip flexors are shortened. If they (hip flexors) are in this position consistently and rarely stretched, your range of movement is going to be restricted in some way. Your hip flexors will be shortened and won't go back to their optimal length until you make a conscious effort to lengthen them. You may not be aware of it because your body adapts to any stresses thrown at it. So your movements will feel normal to you. That is why so many cricketers feel greater freedom in their normal running motion and movements after the simplest of hip mobility exercises. From a batting view point. How many of you find it almost impossible to keep your back leg straight or your back foot grounded? Or as I commonly see the back foot swiveling around to allow the hips and upper body to open up and face the bowler. This is caused by the hip flexor and associated muscles not allowing the hips and leg to stretch out adequately to lock your hips in the side on position. As a bowler you can't be expected to generate maximum power output if you can't move your hip flexors through a full range of motion. The hip region impacts on your lower back also. The majority of your upper leg muscles (quads & hamstrings) involve the hips. Hopefully you can start to see how a lack of hip mobility seriously can impede your efficiency. Not to mention increase your chances of injury. It goes without saying that your mobility and agility will be seriously impeded in the field because of your hip flexor limitations. Bending, lunging, sprinting and so on will all be affected. As stated earlier you may not realize it till you develop a greater range of movement and feel the difference. So give it a go. Start with the basics and every night or every other night stretch out your hip flexors, adductors (inner thigh), hamstrings and quads and also your iliotibial band which runs down the outside of your thigh. See if you feel any difference in your movements. I'm betting after a couple of weeks you will.
www.FitnessExpertNetwork.com - 164

About the Author


David Virgo is a Certified Master Trainer who is registered with Fitness Australia as a Fitness Professional. David has also played cricket with distinction at a high level. His website is www.cricketfitness.com

www.FitnessExpertNetwork.com

- 165

"Discover The Different Forms of Physical Fitness Training That Will Boost Your Cricket Fitness"
By David Virgo
To allow your fitness sustainability in-season and dramatically increase your performances these tips will provide you with some ammunition to make your own informed decisions. Now that you have transformed your physical fitness training for cricket to be of a more anaerobic nature. This article will give you an insight into how some other fitness energy system training will compliment your current fitness regime if used appropriately. These methods can also be used to achieve goals and benefits outside of the game of cricket. A very important factor in everyones life is health (if not it should be) and by achieving desirable results in these other forms of fitness training you will also be improving your wellbeing. Your cricket's fitness will also reap the benefits so you will be achieving in more ways than one. The first type of training I am going to mention is Posture fitness training. This incorporates flexibility as well as addressing muscle imbalances. By completing this type of training successfully you will be setting solid foundations that will serve you for the rest of your cricketing life. I will go as far as to say it will prolong your cricket life. Your chances of injury decrease and your movements become more efficient. Your technique and skills work will also benefit from this training. Another major fitness focus that will increase not only your fitness for cricket but also your health in general is fat loss dominant training. For cricket you immediately benefit from body fat reduction through increasing reaction times and speed. Not to mention the strain it will be taking off your joints, tendons, ligaments and muscles. The beauty of this type of training is that you will be able to achieve your goal by training aerobically which is the same energy system you should be training to increase specific cricket fitness To achieve a fat loss result you no longer need to train at certain fat burning intensities for extended periods of time as you are all conditioned to believe. Interval training is scientifically proven to be the best way to reduce body fat levels. Let's now discuss aerobic fitness training. Aerobic utilizing oxygen to create energy for muscle contraction) fitness training is important because it initially enables the body to set an aerobic base in which all other fitness work can be built on. There is no need to run long distances at slow pace to develop this aerobic base.
www.FitnessExpertNetwork.com - 166

Longer interval type of training progressed over a period of time will set you a good fitness base that will allow recovery from all of your anaerobic work in future weeks and in season. Aerobic fitness work can also be used in a manner that allows your body to recover from game or training situations. Even just to give the body a break from the intensity of anaerobic training. Aerobic training in this way assists in the removal of waste products produced from anaerobic training aiding the recovery process. By completing a low intensity longer lasting exercise session sometimes called an active recovery session sparks up the immune system to speed up the regeneration process. Athletes underestimate the importance of this training point. In wrapping up this article please remember that your anaerobic system is going to be your dominant fitness training focus. However if you don't factor in other forms of physical fitness training you could be setting yourself up for a range of negative outcomes. Things such as injury, sickness, lethargy and a lack of motivation. All of these factors will affect your fitness negatively and in turn your cricket performances. So have an open mind with your fitness work for cricket and take a holistic approach rather than just the all or nothing approach.

About the Author


David Virgo is a Certified Master Trainer who is registered with Fitness Australia as a Fitness Professional. David has also played cricket with distinction at a high level. His website is www.cricketfitness.com

www.FitnessExpertNetwork.com

- 167

"How Solid POSTURE Fitness Training Will Help Determine The Quality Of Your Cricket Fitness Foundations."
By David Virgo
There is a fair chance throughout your playing life posture hasn't been a focus for you in your fitness preparation for cricket. Speaking from experience I didn't give it a thought when I was playing. I can't say I regret not thinking about it because it just wasn't considered as a means of improving yourself physically and unfortunately still isn't. What I am trying to rectify is that as a cricketer you become informed of this extremely valuable training phase and begin to at the very least investigate how it can help you. The following information will tell you simply why conditioning programs for cricketers at present are not creating great results due to the lack of proper body alignment. In fact a lot of problems are being created because of this fact. Fist of all a common scenario is as follows. The first day of pre-season training and we run for an extended period of time pounding the oval or the pavement. All in the name of trying to get fit for cricket season. Here is where the trouble starts. If your body has problems with its alignment and set up, by training in this manner you will be causing micro traumas (little injuries) to your body. Instability in your joints and muscles due to bad set up will be creating incorrect movement patterns and setting you up for major injuries. This may also assist in producing compensatory movements within the body to cover for these bad movement patterns. All in all not a good scenario for you the cricketer that is aiming for improvements. The next factor is when you set yourself to get fit and ready for cricket it usually involves some sort of strength training even if it is just push-ups and sit-ups. You may even have taken yourself to a gym to further your preparation. Great however if your alignment isn't correct you are going to be recruiting muscles that you shouldn't be. Even doing sit-ups and push-ups is a very demanding exercise and if not done properly can increase your chances of injury. As an example I think every one knows someone with a back complaint. I bet there is one in your team. The last point I feel very strongly about is the big focus of pre-season training (apart from getting fit for playing the game) is bettering your technique for the upcoming season. Your incorrect movement patterns will not allow you to move efficiently and get into positions ideally required for optimal skill and technique adoption. That is why I am convinced this factor contributes highly in skill and technical deficiencies in cricketers today. I am going to leave it there however I will definitely be covering other issues
www.FitnessExpertNetwork.com - 168

involving this topic in depth. I will leave you with this thought. Would you build a house with a faulty foundation? Cracks in the concrete slab and uneven in places? Of course not (Not deliberately anyway). So why do we try to become fitter and more skilled in this great game of cricket before we build and set our own proper foundations. The effort spent on doing this will be a smart investment in your life as a cricketer. Posture fitness training for cricket is a must if you are serious about your cricket.

About the Author


David Virgo is a Certified Master Trainer who is registered with Fitness Australia as a Fitness Professional. David has also played cricket with distinction at a high level. His website is www.cricketfitness.com

www.FitnessExpertNetwork.com

- 169

7 Secrets to Beating the Police Drill Instructor at His Game in Physical Fitness Training and Graduate the Academy
By David Wehrenberg, ATC
Are you having problems staying motivated for physical fitness training in police academy or police entrance exam. In 1994 I graduated from the police department in Maryland and if I had the information your about to get it would have made my time in the academy SO Much easier. I remember my first day of physical fitness training in the academy as if it was yesterday, I was dressed up in my professional business attire my (suit). And the next thing I new I was face down sweating like a pig with the police drill instructor screaming in my ear to do more push ups. My next thought was what did I get my self into I was not prepared for this kind of physical fitness training. The number one tool these agencies use during your first day of physical training are the mind games then placing stress on your body until you scream. Luckily I had a mind shift right then because I wanted to quit! and many people did. Mind games of a law enforcement agency start from the first contact you make with them when applying to their agency, they are trying to determine if you will qualify for their department. I wished I would have know these 7 mind training performance tips before hand. Police Training Performance tips to improve your mental game! 1. Understand that there goal is to break you down and build you back up as part of a team. Because on the street your life will depend on your partners focus. Practice focusing on the end result of graduating the academy while youre being screamed at to do more physical fitness exercise than you have experienced before. Help your partner by encouraging them, if you focus on something else than the physical pain it will be easier. If you have problem focusing light a candle and stare at the flame each day this will help your mind improve on your goal. 2. Visualize your self getting stronger and faster through the physical fitness training regime with ease. Did you hear of the story of a prisoner of war who practiced 18 holes of golf in his head everyday and when he was released, he played with his buddies and won. His mind did not know if it was real or not, that's why he was successful. Prepare your mind before you get into academy. 3. Get a friend to yell at you when working out, so that you condition your mind to be in that type of environment. That way there will not be the shock factor during physical fitness training. 4. Train consistently, there will be days you don't want to work out but, doing so will build mental, physical discipline and confidence. Because there will be days
www.FitnessExpertNetwork.com - 170

during the academy you will not want to work out. A combination of strength, cardio and flexibility training at least three times a week are important. 5. Get proper sleep, this will help you be mentally sharp and physically stronger. I can't stress this enough. 6. Maintain a diet that will power your body all day long. Eat six small meals per day that include nuts, pasta, chicken, fish, and fresh fruits. Drink post work out protein shake; click the link below to see what I drink. The fuel you eat will make you feel better. Stay hydrated as well, 8 glasses of water per day, if you sweat a lot drink Gatorade. For more information visit sportsperformancecoach.com or healthylife.usana.com 7. Positive attitude, work on this daily because police agencies have a lot of negativity with in the department. This will drag you down and make you cynical quicker than anything. Bonus Tip - Commit to improve your fitness before entering the academy or taking the physical fitness entrance exam. There you have it. 7 essential strategies for beating the drill instructor in physical fitness training to graduate the law enforcement academy. I realize that starting a new career in law enforcement is not easy especially if your mind and body are not in excellent shape. That's why I encourage you to get help. If you're trying to make it in the NFL National Football League and score the highest possible points in the combines, then you go to NFL trainers to improve your game. If you have a back problem, you see a chiropractor. Electricity shuts off, call the electric company. Your car breaks down see a mechanic. So why do so many people struggle to start a new career that involves being fit without consulting an expert? I'm not exactly sure, but I encourage you to make the investment in yourself - for your career choice - by hiring an experienced qualified professional to educate you and help you get started? because starting a fitness program for a new career is hard and understanding what to do and stay motivated until you reach your goal. Once you push through the mental and physical barriers, your whole life will change for the better. If I can be of any assistance to you, please don't hesitate to call me. I'm happy to speak with you without any sales pressure (I don't like it when I'm "sold" to so I won't try that on you). visit my website http://www.policefitnessbootcamp.com call 240-416-0288 Classes are now forming! P.S. Look for more free reports on law enforcement physical fitness coming in the future.

www.FitnessExpertNetwork.com

- 171

About the Author


David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, and Northern Virginia. His website is http://www.policefitnessbootcamp.com

www.FitnessExpertNetwork.com

- 172

Fitness Injury Prevention Series Part 1 for Police Recruits and Officers
By David Wehrenberg
In recent years, increasing numbers of police recruits and officers have been paying the price of physical training fitness with increased injuries. For some recruits -particularly those who overdo or who don't properly train or warm up-these benefits can come at a price: sports injuries. Fortunately, most police recruit and officers sport injuries can be treated effectively, and most police recruits and officers who suffer injuries can return to a satisfying level of physical activity after an injury. Even better, many police fitness sport injuries can be prevented if people take the proper precautions. What Are Sports Injuries? The term sports injury, in the broadest sense, refers to the kinds of injuries that most commonly occur during sports or physical training exercise. Some physical training and sport injuries result from accidents; others are due to poor training practices, improper equipment, lack of conditioning, or insufficient warm-up and stretching. Although virtually any part of your body can be injured during physical fitness training or sports, the term is usually reserved for injuries that involve the musculoskeletal system, which includes the muscles, bones, and associated tissues like cartilage. Traumatic brain and spinal cord injuries, (relatively rare during sports or exercise) and bruises are common sports injuries.

Common Physical Training & Sport Injuries


Sprains and Strains A sprain is a stretch or tear of a ligament, the band of connective tissues that joins the end of one bone with another. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position and, in the worst case, ruptures the supporting ligaments. Sprains can range from first degree (minimally stretched ligament) to third degree (a complete tear). Areas of the body most vulnerable to sprains are ankles, knees, and wrists. Signs of a sprain include varying degrees of tenderness or pain; bruising; inflammation; swelling; inability to move a limb or joint; or joint looseness, laxity, or instability. Using the RICE method to start the healing process. For more severe sprain, consult a doctor. A strain is a twist, pull, or tear of a muscle or tendon, a cord of tissue connecting muscle to bone. It is an acute, non-contact injury that results from overstretching or over
www.FitnessExpertNetwork.com - 173

contraction. Symptoms of a strain include pain, muscle spasm, and loss of strength. While it's hard to tell the difference between mild and moderate strains, severe strains not treated professionally can cause damage and loss of function. Using the RICE method to start the healing process. For more severe strains, consult a doctor. Bruises A bruise, or muscle contusion, can result from a fall or from contact with a hard surface, a piece of equipment, or another player while participating in sports. A bruise results when muscle fiber and connective tissue are crushed; torn blood vessels may cause a bluish appearance. Most bruises are minor, but some can cause more extensive damage and complications. What to do: Put the muscle in a gentle stretch position and begin using the RICE method to start the healing process. For more severe bruises, consult a doctor. Compartment Syndrome In many parts of the body, muscles (along with the nerves and blood vessels that run alongside and through them) are enclosed in a "compartment" formed of a tough membrane called fascia. When muscles become swollen, they can fill the compartment to capacity, causing interference with nerves and blood vessels as well as damage to the muscles themselves. The resulting painful condition is referred to as compartment syndrome. Compartment syndrome may be caused by a one-time traumatic injury (acute compartment syndrome), such as a fractured bone or a hard blow to the thigh, by repeated hard blows (depending upon the sport), or by ongoing overuse (chronic exertional compartment syndrome), which may occur, for example, in long-distance running. Shin Splints While the term "shin splints" has been widely used to describe any sort of leg pain associated with exercise, the term actually refers to pain along the tibia or shin bone, the large bone in the front of the lower leg. This pain can occur at the front outside part of the lower leg, including the foot and ankle (anterior shin splints) or at the inner edge of the bone where it meets the calf muscles (medial shin splints). Shin splints are primarily seen in runners especially police recruits and officers, particularly those just starting an intense running program. Risk factors for shin splints include overuse or incorrect use of the lower leg; improper stretching, warm-up, or exercise technique; overtraining; running or jumping on hard surfaces; and running in shoes that don't have enough support. These injuries are often associated with flat (over pronated) feet. The RICE method I have been referring to stands for: R=Rest the injury
www.FitnessExpertNetwork.com - 174

I=ICE, place ice on injury for 20 minutes than off 40 minutes DO NOT put ice directly on skin use a damp towel. NEVER USE HEAT WHEN A INJURY JUST OCCURED this will bring more blood to the the injured area causing more swelling, ALWAYS, ALWAYS USE ICE for the first 24 to 48 hours of an injury and after physical activity when you return back to physical participation. There are many doctors today who are still misinformed about the use of heat, so don't use it when injury occurs. E=Elevation, of the injured body part the lower limbs, I.E. ankle, knee C=Compression, wrap the injury with an elastic bandage: Note do not wrap the bandage to tight and cut off circulation or sleep with it on. Compression will assist the body to push swelling out of the injured area. Always consult a doctor or certified athletic trainer when an injury occurs. There you have it you PART 1 of understanding basic police and sport fitness injuries. Part 2 I will discuss knee injuries.

About the Author


David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, and Northern Virginia. His website is http://www.policefitnessbootcamp.com

www.FitnessExpertNetwork.com

- 175

Fitness Injury Prevention Series Part 2 Examining Knee injuries for Police Recruits and Officers
By David Wehrenberg
In part 1 Fitness Injury Prevention Series Part for Police Recruits and Officers we discussed the definition of strains, sprains, bruises and other common injuries if you didnt read it check it out part 1. In Part 2 we will Examine the Knee and injuries. Increasing numbers of police recruits and officers have been paying the price of physical fitness training in the academy with increased knee injuries. For some recruits -particularly those who are pushed hard and overdo or who don't properly train or warm up-these benefits can come at a price: Severe knee injuries. Fortunately, most police recruit and officers training academy knee injuries can be treated effectively, and most police recruits and officers who suffer injuries can return to a satisfying level of physical activity after an injury. Even better, many police fitness knee injuries can be prevented if recruits and officers take the proper precautions. Knee Injuries Because of its complex structure and weight-bearing capacity, the knee is the most commonly injured joint. Each year, more than 5.5 million people visit orthopedic surgeons for knee problems. Knee injuries can range from mild to severe. Some of the less severe, yet still painful and functionally limiting, knee problems: Police fitness training recruits have there share of knee injuries. Runner's knee also known as chondromalacia (pain or tenderness close to and under the knee cap at the front or side of the knee), The cause of this pain is due to poor knee cap alignment (tracking); the knee cap is constantly rubbing over side of the femur (thigh bone) where there is no cartilage. Thus causing the cartilage under the knee cap to wear away causing bone to bone rubbing and pain. The reason for the poor knee cap tracking is the inside (medial) thigh muscle is weaker than the outer (lateral) thigh muscle. This is the most common tracking problem, however on rare occasions it can occur that the knee cap is pulled to inside. Once the cartilage is damaged under the knee cap it can not be repaired, a surgeon can clean up and smooth out the cartilage. But this alone will not solve the problem because the knee cap is still tracking improperly. SO what do police fitness training recruits to do? There are two solutions:
www.FitnessExpertNetwork.com - 176

1. Start conservatively-Strengthen the medial muscle - by performing a quad leg extension. This is important key. When performing the exercise your feet MUST be pointed toward the outside of your body, then start with legs at 45 degrees and extend to 1 degree never completely lock your knee it will cause undue stress on the joint. Ok, so isolating the medial muscle will strengthen it and as the medial muscle gets stronger it will pull the knee cap back into its correct alignment and if you havent shredded the cartilage the pain will go away. I have 59 year old male client who was having knee pain for years and his doctor told him what the cause was but did nothing to help him. Once I evaluated him and showed him how to perform the exercise correctly in four weeks the pain was completely gone from both knees. To start the police fitness correction exercises and solve this problem you can implement this workout. Note check with your doctor before rehabbing your self. Week 1 perform leg extension 1 set of 15 repetitions (times) week 2 perform 2 sets 15 reps and week 3 three sets 15 reps. Use a weight that will not hurt your knee when it is easy to get 15 reps increase the weight by 5 pounds . 2. Surgery would be the next step if strengthening the medial muscle does not work. The most common surgery is called lateral release. That is where they cut part of the lateral quad tendon to allow the knee cap to track properly. This should be a last resort. In some cases medial muscle gets stronger but the knee cap still will not track right. This was such the case with my wife, I trained her but two no avail, she ended up have a congenital knee problem which caused her pain and after the surgery she still has some pain. She takes supplements to help keep knee lubricated to ease the pain. Police fitness recruits should Always, always use surgery as a last resort. Patella tendonitis, also called tendonitis (marked by degeneration within a tendon, usually where it joins the bone). This is an inflammation of the tendon; cause is usually due to overuse not allowing the knee to rest enough between work outs. Answer: Rest and Ice See RICE method as described in part 1 More severe police recruit fitness training knee injuries can result from a blow to or twist of the knee or from running to hard, too much, or without proper warm-up. More severe injuries include bone bruises or damage to the cartilage or ligaments we discussed what bruises were in part 1. There are two types of cartilage in the knee. One is the meniscus, a crescent-shaped disc that absorbs shock between the thigh (femur) and lower leg bones (tibia and fibula). The other is a surface-coating (or articular) cartilage. It covers the ends of the bones where they meet, allowing them to glide against one another. Tearing of cartilage will usually require what I consider minor surgery only because recovery time is quicker usually weeks not months. Remember use R I C E method then
www.FitnessExpertNetwork.com - 177

see your doctor. As far a prevention there really isnt much you can do to prevent a tear except keep the knee muscle around the knee strong to minimize the occurrence and good support work out shoes. The four major ligaments that support the knee are the anterior cruciate ligament (ACL), the posterior cruciate ligament (PCL), the medial collateral ligament (MCL), and the lateral collateral ligament (LCL). The most common knee (sprain) remembers the definition of sprain is a stretching, tearing or complete rupture of a ligament which is attaches bone to bone. Anterior cruciate ligament (ACL) and medial collateral ligament (MCL) is the common knee sprain, they occur when there is a blow to the outer part of the knee and the knee is in slight flexion stabilizing the knee or a quick twist if the knee foot planted in a stable position. The force then causes the tear. A grade 1 tear is slight stretching little swelling and you recover with in a few weeks. Grade 2 is partial tear and Grade 3 complete tear these require surgery and you are out of action up to a year or more. The posterior cruciate ligament (PCL) and the lateral collateral ligament (LCL) are not that common of an injury except in the rare cases of such forces that all ligaments and cartilage are damage. Important I cant stress this enough when injury occurs use R I C E method and see the DOC. Okay as I said before the best way to prevent injuries is to keep the muscles strong so here is a police fitness training routine to start working out the knee. Exercise number #1 This exercise does not require any equipment. Wall squats are easy to perform and it will increase strength quickly plus there safe. So find your self a wall slide down the wall to 90 degrees like your sitting in a chair and stay in that position for 1 minute, you probably will not be able to hold hit that long, you may have to work your way up but the best you can. So do 3 sets of 10 repetitions one minute in position and thirty second rest between each rep. In between sets move off the wall and give your self 1-2 minute rest than move onto set two and three. 3 sets x10 reps x 1 minute hold. Do these for three weeks, if you have knee pain give your self a little more angle for less pressure on knee by stepping a few more inches away from the wall. From this exercise move to leg presses I do not recommend squats not only can it damage your knees but also injure your back. Start with a weight you can lift 15 times for three sets. Then in three weeks use a weight you can lift 8 times for three sets.

www.FitnessExpertNetwork.com

- 178

Ok thats it for PART 2 watch for PART 3 of our series the ANKLE. If you missed part 1 here is what RICE means. The RICE method stands for: R=Rest I=ICE, place ice on injury for 20 minutes than off 40 minutes DO NOT put ice directly on skin use a damp towel. E=Elevation, of the injured body part the lower limbs, I.E. ankle, knee C=Compression, wrap the injury with an elastic bandage: Note do not wrap the bandage to tight and cut off circulation or sleep with it on.

About the Author


David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, and Northern Virginia. His website is http://www.policefitnessbootcamp.com

www.FitnessExpertNetwork.com

- 179

Fitness Injury Prevention Series Part 3 Ankle injuries for Police Recruits and Officers
By David Wehrenberg
In part 2 Fitness Injury Prevention Series for Police Recruits and Officers we examine the Knee and common injuries. Part 3 we will discuss the ankle. Police recruits and officers who suffer injuries can return to a satisfying level of physical activity after an ankle sprain injury relatively quickly. For the police recruit who prevention steps are able to minimize an ankle injury occurrence... Common Types of police physical fitness training Injuries

Fractures Tears of the ligaments that hold joints together (Sprains) Dislocated joints

Fractures
A fracture is a break in the bone that can occur from either a quick, one-time injury to the bone (acute fracture) or from repeated stress to the bone over time (stress fracture) such as hard running during police fitness training for unconditioned recruits. Acute fractures: Acute fractures can be simple (a clean break with little damage to the surrounding tissue) or compound (a break in which the bone pierces the skin with little damage to the surrounding tissue). Most acute fractures are emergencies. One that breaks the skin is especially dangerous because there is a high risk of infection. Stress fractures: Stress fractures occur largely in the feet and legs and are common in police fitness training and sports that require repetitive impact, primarily running/jumping training such as jumping fences or hoods of cars. Running creates forces two to three times a person's body weight on the lower limbs. There is added stress for police officer due to the thirty extra pounds of equipment officers must wear everyday. The most common symptom of a stress fracture is pain at the site that worsens with weight-bearing activity. Tenderness and swelling often accompany the pain.

Ankle sprains
Occur most frequently to the outside of the ankle and the ligament injured in a mild sprain is the (ATF) anterior talo-fibular ligament. The mechanism for police recruits
www.FitnessExpertNetwork.com - 180

getting injured is stepping in a pot whole or on some other recruits foot causing the body to lose balance and the bottom of the foot turning inward. In a moderate or severe injury the ATF, Tibiofibular ligament and calcaneofibular ligament partially tear or completely rupture will require cast time and most likely surgery. Three exercises to decrease likelihood or severity of police recruit ankle injury: 1. Walk backwards up stairs 3 sets of 10 repetitions. This will improve range of movement in ankle. 2. Aversion exercise also known as peroneal strengthening. Take a tube tie it to chair leg while sitting place opposite end outer border of foot as tight as you can then move foot slowly up and out as far as you can. Start 1 set 15 reps and one set each work out. 3. Toe raises- hold in up position for 2 seconds then back down and get an easy stretch on calves. I like my clients to perform them on steps with heels hanging over. Work your way up to 3 sets of 15 reps then add weight, like ankle weights.

Dislocations
When the two bones that come together to form a joint become separated, the joint is described as being dislocated. Contact training such as recruit self defense, hand to hand combat, as well as high-impact training can result in excessive stretching or falling cause the majority of dislocations. A dislocated joint is an emergency that requires medical treatment. Ok thats it for PART 3 Ankle injuries for Police Recruits and Officers watch for the last report PART 4 of our series chronic vs. acute injuries. If you missed part 1 here is what RICE means.

Rest. Reduce regular exercise or activities of daily living as needed. If you cannot put weight on an ankle or knee, crutches may help. If you use a cane or one crutch for an ankle injury, use it on the uninjured side to help you lean away and relieve weight on the injured ankle. Ice. Apply an ice pack to the injured area for 20 minutes at a time, four to eight times a day for the first 48 hours. A cold pack, ice bag, plastic bag filled with crushed ice or a frozen bag of vegetables and wrapped in a towel can be used. To avoid cold injury and frostbite, do not apply the ice for more than 20 minutes directly to the skin. (Note: Do not use heat immediately after an injury. This tends to increase internal bleeding or swelling. Heat can be used 48 hours later to relieve muscle tension and promote relaxation.) Compression. Compression of the injured area may help reduce swelling. Compression can be achieved with elastic wraps, special boots, air casts, and splints. Ask your health care provider for advice on which one to use. Elevation. If possible, keep the injured ankle, knee, elbow, or wrist elevated on a pillow, above the level of the heart, to help decrease swelling.
- 181

www.FitnessExpertNetwork.com

About the Author


David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, and Northern Virginia. His website is http://www.policefitnessbootcamp.com

www.FitnessExpertNetwork.com

- 182

Injury Prevention Series Part 4 Acute vs. Chronic injuries for Police Recruits and Officers
By David Wehrenberg
In part 3 Fitness Injury Prevention Series for Police Recruits and Officers we discussed the ankle. Part 4 we will talk about acute and chronic injuries. Police recruits and officers who suffer initial acute injuries can return to activity level quickly if the injury is not severe, however if the injury is not properly diagnosed and treated it can evolve in a chronic state and be very frustrating not only physically but mentally for the police recruit. What is the Difference Between Acute and Chronic Injuries? Regardless of the specific structure affected, physical training injuries can generally be classified in one of two ways: acute or chronic. Acute Injuries Acute police fitness training injuries, such as a sprained ankle, strained back or any muscle that suddenly hurts with a sharp pain or fractured hand, can occur suddenly during activity. Signs of an acute injury include the following:

Sudden, severe pain Swelling Inability to place weight on a lower limb Extreme tenderness in an upper limb Inability to move a joint through its full range of motion Extreme limb weakness Visible dislocation or break of a bone.

Chronic Injuries Chronic police fitness training injuries usually result from overusing one area of the body while participating in physical training over a long period. This often occurs after an initial acute injury which was not treated properly. The following are signs of a chronic injury:

Pain when performing an activity A dull ache when at rest Swelling. (can be visible to eye or touch, or internally in a joint where it is not visible)
- 183

www.FitnessExpertNetwork.com

What Should I Do if I Suffer an Injury? Whether an injury is acute or chronic, there is never a good reason to try to "work through" the pain of an injury. When you have pain from a particular movement or activity, STOP! Continuing the activity only causes further harm. When to Seek Medical Treatment You should call a health professional if

The injury causes severe pain, swelling, or numbness You can't tolerate any weight on the area The pain or dull ache of an old injury is accompanied by increased swelling or joint abnormality or instability. Loss of function Pain in a joint that last two or more weeks Any injury that does not heal in three weeks Any infection in or under skin that that has pus and red streaks

When and How to Treat at Home If you don't have any of the above symptoms, it's probably safe to treat the injury at home-at least at first. If pain or other symptoms worsen, it's best to check with your health care provider. Use the RICE method to relieve pain and inflammation and speed healing. Follow these four steps immediately after injury and continue for at least 48 hours:

Rest. Reduce regular exercise or activities of daily living as needed. If you cannot put weight on an ankle or knee, crutches may help. If you use a cane or one crutch for an ankle injury, use it on the uninjured side to help you lean away and relieve weight on the injured ankle. Ice. Apply an ice pack to the injured area for 20 minutes at a time, four to eight times a day for the first 48 hours. A cold pack, ice bag, plastic bag filled with crushed ice or a frozen bag of vegetables and wrapped in a towel can be used. To avoid cold injury and frostbite, do not apply the ice for more than 20 minutes directly to the skin. (Note: Do not use heat immediately after an injury. This tends to increase internal bleeding or swelling. Heat can be used later on to relieve muscle tension and promote relaxation.) Compression. Compression of the injured area may help reduce swelling. Compression can be achieved with elastic wraps, special boots, air casts, and splints. Ask your health care provider for advice on which one to use. Elevation. If possible, keep the injured ankle, knee, elbow, or wrist elevated on a pillow, above the level of the heart, to help decrease swelling.

The Body's Healing Process

www.FitnessExpertNetwork.com

- 184

From the moment a bone breaks or a ligament tears, your body goes to work to repair the damage. Here's what happens at each stage of the healing process: At the moment of injury: Chemicals are released from damaged cells, triggering a process called inflammation. Blood vessels at the injury site become dilated; blood flow increases to carry nutrients to the site of tissue damage. Within hours of injury: White blood cells (leukocytes) travel down the bloodstream to the injury site where they begin to tear down and remove damaged tissue, allowing other specialized cells to start developing scar tissue. Within days of injury: Scar tissue is formed on the skin or inside the body. The amount of scarring may be proportional to the amount of swelling, inflammation, or bleeding within. In the next few weeks, the damaged area will regain a great deal of strength as scar tissue continues to form. Within a month of injury: Scar tissue may start to shrink, bringing damaged, torn, or separated tissues back together. However, it may be several months or more before the injury is completely healed. Who Should I See for My Injury? While severe injuries will need to be seen immediately in an emergency room, particularly if they occur on the weekend or after office hours, most sports injuries can be evaluated and, in many cases, treated by your primary health care provider. Depending on your preference and the severity of your injury or the likelihood that your injury may cause ongoing, long-term problems, you may want to see, or have your primary health care professional refer you to, one of the following:

Orthopedic surgeon: A doctor specializing in the diagnosis and treatment of the musculoskeletal system, which includes bones, joints, ligaments, tendons, muscles, and nerves. Physical therapist/physiotherapist/Certified Athletic Trainer: A health care professional who can develop a rehabilitation program. Your primary care physician may refer you to a physical therapist/Athletic Trainer after you begin to recover from your injury to help strengthen muscles and joints and prevent further injury.

How Are Sports Injuries Treated? Although using the RICE technique described previously can be helpful for police fitness training injury, RICE is often just a starting point.
www.FitnessExpertNetwork.com - 185

Here are some other treatments your doctor may prescribe. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) The moment you are injured, chemicals are released from damaged tissue cells. This triggers the first stage of healing: inflammation (see "The Body's Healing Process" above). Inflammation causes tissues to become swollen, tender, and painful. Although inflammation is needed for healing, it can actually slow the healing process if left unchecked. To reduce inflammation and pain, doctors and other health care providers often recommend taking an over-the-counter (OTC) non-steroidal anti-inflammatory drug (NSAID) such as aspirin, ibuprofen (Advil,1 Motrin IB, Nuprin), Precaution NOTE: Always check with your Doctor before taking any over the counter medication! Questions about the appropriate use of NSAIDs should be directed toward your health care provider or pharmacist. Rehabilitation (Exercise) A key part of rehabilitation from sports injuries is a graduated exercise program designed to return the injured body part to a normal level of function. With most injuries, getting the part moving will speed healing. With most injuries, early mobilization getting the part moving as soon as possible-will speed healing. Generally, early mobilization starts with gentle range-of-motion exercises and then moves on to stretching and strengthening exercise when you can without increasing pain. For example, if you have a sprained ankle, you may be able to work on range of motion for the first day or two after the sprain by gently tracing letters with your big toe. Once your range of motion is good, you can start doing gentle stretching and strengthening exercises. When you are ready, weights may be added to your exercise routine to further strengthen the injured area. The key is to avoid movement that causes pain. As damaged tissue heals, scar tissue forms, which shrinks and brings torn or separated tissues back together. As a result, the injury site becomes tight or stiff, and damaged tissues are at risk of re-injury. That is why stretching and strengthening exercises are so important. You should continue to stretch the muscles daily and as the first part of your warm up before exercising. When planning your rehabilitation program with a health care professional, remember that progression is the key principle. Start with just a few exercises, do them often, and then gradually increase how much you do. A complete rehabilitation program should include exercises for flexibility, endurance, and strength; instruction in balance and proper body mechanics related to the sport; and a planned return to full participation. Throughout the rehabilitation process, avoid painful activities and concentrate on those exercises that will improve function in the injured part. Don't resume your sport until you are sure you can stretch the injured tissues without any pain, swelling, or restricted
www.FitnessExpertNetwork.com - 186

movement, and monitor any other symptoms. When you do return to your sport, start slowly and gradually build up to full participation. For more advice on how to prevent injuries as you return to active exercise, see the "Tips for Preventing Injury" box. Rest Although it is important to get moving as soon as possible, you must also take time to rest following an injury. All injuries need time to heal; proper rest will help the process. Your health care professional can guide you regarding the proper balance between rest and rehabilitation. Well there it is. These recommendations will help you prevent, understand and care for injuries series. Please keep in mind to prevent injuries you need to improve your flexibility, strength, endurance as well as using proper form. It is worth the extra time to follow this information to improve your police fitness level when it comes to your health and new police career. Thats why I encourage you to seek the help of a certified athletic trainer.

About the Author


David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, and Northern Virginia. His website is http://www.policefitnessbootcamp.com

www.FitnessExpertNetwork.com

- 187

Five Secret Principles of Physical Exercise Training!


By David Wehrenberg
The five secrets to physical fitness principles are the same in general, specific conditioning programs will vary from person to person depending on there fitness level. The five secret training concepts are overload, progression, specificity, recuperation and reversibility. SECRET #1 Secret of Overload-To improve in any fitness program you must start with the basic of overloading and stressing the body or specific muscles. For muscles to increase in strength it must work against a heavier load than it is used to. You do this by increasing the intensity of the exercise by using heavier weight. Another way of overloading is by increasing the duration of exercise. So if you want to increase muscle endurance works out longer by adding repetitions. Another example would be to increase flexibility through the overload principle. To do this you would either stretch the muscle to longer lengths or hold the stretch position for a longer period of time. The overload principle does not mean you have to work so hard that it is painful and you quit working out. You will receive benefit from not putting your body through agony of NoPain NoGain principle. SECRET #2 Secret of Progression- This is the area that most people and many trainers seem to miss. This principle is a continuation of overload. You want to gradually increase the overload on the body to have continued muscle and bone growth in the first four the six weeks. After the initial phase of overload a steady progressive rate for the next eighteen to twenty weeks of training is key. Here is where many trainer and people miss this principle. In order to continue progression of your training routine you must change the routine every three weeks. I cant count how many times a client has told me they have been doing the same routine for the last two years and expecting the a different results. You MUST do something different, increase weight, reps, or sets put some different exercise in your work out. This is the only way to stimulate your muscle growth and improve your cardio. There are hundreds of different ways to change you work out use your imagination! SECRET #3 Secret of Exercise Specificity-is when an exercise workout affects specific muscles involved in training. For example you wouldnt expect your cardio to get better by shooting basketball jump shots. So if you want to improve your cardiac output you would
www.FitnessExpertNetwork.com - 188

practice running longer distances or performs interval training. If you want to pass a police fitness test than you need to work specific exercises that police departments require you to pass. SECRET#4 Secret of Recuperation-To receive maximum benefit from your physical training routines your body needs to rest and recovery from all of the stress placed on it during training sessions. Your body needs rest in between work outs for your program to be effective. It took me a long time to get my wife to understand this principle, she loves to work out but she couldnt figure out why she was not improving. Thats because she was overtraining, she was constantly breaking down her body and not giving it time to recovery properly. Proper rest is essential to improved fitness and to reach your goals, take off twenty four hours in between workouts sessions, it will do your body good. SECRET #5 Secret of Reversibility of training effects-Once you reach your fitness goal, you must make it a habit for life. Once you stop you will lose everything you worked so hard for. If you stop weight training in eight weeks studies show that you lose 10% of muscular strength and 30-40% of muscular endurance. The good news is that every cell in your body has memory and if you happen to stop working out for a period of time you will get your strength back fairly quick. I urge you to stay involved with you program even when you get busy, do something physical your health is price less. Source p70-72 Total fitness and wellness 2nd edition Powers, Dodd, Noland

About the Author


David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, and Northern Virginia. His website is http://www.policefitnessbootcamp.com

www.FitnessExpertNetwork.com

- 189

Postural exercises - solution to your lower back pain.


By Denis Kanygin
You're not the only one with lower back pain. More then hundreds of thousands of Americans are experiencing it right now! The question of the day is: why do you feel the pain and what is the solution?

THE CAUSE OF PAIN:


In majority of cases (95%) lower back pain is caused by improper posture. Through prolonged inactivity and various traumas (surgeries, injuries) your body becomes misaligned. Muscles remember and hold on to the misalignment, resulting in compensated movement. Compensated movement simply means that one muscle is doing the work of some other muscle. As a result of compensations one certain muscle or muscle group becomes overworked and then complains to you in the only language that it knows - PAIN. Notice that the pain is caused not by back weakness but by imbalance. It is true that if your lower back is strong the muscles that are compensating will take longer to get tired. But when they do - the result is always the same - pain!

SOLUTION:
The only way to solve the compensation is to re-balance the body by providing muscular re-education to the body. We need to show muscles how to engage properly. As the body go back to balance the lower back pain will leave you alone forever! Following exercise sequence will help 95% of those who are experiencing sporadic or chronic lower back pain: Following sequence is generic sequence that will work for most people with lower back pain. If any exercises cause pain and discomfort - stop and skip it. For custom postural program that addresses your unique posture contact me directly. 1. Neutral Back: stay in this position for 2-3 minutes. Lie on back on firm, flat surface with both legs supported on a stable object.

www.FitnessExpertNetwork.com

- 190

The legs should be supported in position that places the knees vertically over the hips (perpendicular to the floor) without effort. The ankles are horizontally aligned with the knees. Place your arms on the floor in comfortable position or out to the side with palms down. Keep back of head on the floor. Breathe from your abdomen and simply let everything relax and 'settle' into the floor (absolutely no voluntary muscle contraction).

2. Abductor Presses in Neutral Back Position 3 sets of 30 Align yourself in Neutral Back position. Place a strap around your lower thigh just above the knee, tight enough so the knees are in line with the hips when pressed out. The knees are pressed out against the strap for two seconds and then fully release. It is important to isolate the outward movement in the thighbones.

3. Knee Pillow Squeezes in Neutral Back Position 3 sets of 30 Align yourself in Neutral Back position. Place firm block (7x9x12) or equivalent between the knees. Squeeze the object with your inner thigh muscles, hold for 2 seconds and the fully relax the muscles. Do not allow the object to fall.

4. Reverse Presses in Neutral Back Position 3 sets of 30 Align yourself in Neutral Back position. Arms are place to the sides at shoulder level and right angles to the torso. The palms are facing toward the feet with the elbows bent at right angles, with forearms perpendicular to the floor. Squeeze shoulder blades together toward your spine, release.

5. Pullovers in Neutral Back Position 3 sets of 10 Note: skip if you have hyper extended elbows. Align yourself in Neutral Back position. Keep back flat on the floor through the exercise, including both shoulder blades in contact with the floor. Lift both arms over the chest until they are perpendicular to floor with elbows locked and fingers interlaced with palms facing together.

www.FitnessExpertNetwork.com

- 191

The arms are extended overhead until they touch the floor or until the end of your range of motion (without compensation) is reached. Return to the starting position, repeat. NOTE: If you feel your elbows bending or your lower back arching or your shoulder lifting - stop! You're compensating and reached your end of range of motion.

6. Hip Lift hold for 60 seconds each side Lie on your back with knees bent and feet squared, hip width apart. Place ankle of right leg on the left knee and rotate the right leg outwardly to the end of its end of range of motion. Lift the left leg so that the thigh is perpendicular to, and the lower leg is parallel to the floor (Ninety degree angles at hip and knee joints). Keep 'pulling' with the left leg; ensure the weight is in this hip, and gently 'pushing' out with the right knee. Pelvis should remain flat on the floor and the hips stay squared. Relax and repeat the position with the opposite leg.

7. Hip Crossover hold for 60 seconds each side Lie on your back with knees bent and feet squared, hip width apart. Place ankle of right leg on the left knee and press right knee out toward the feet. Make sure that hips stay squared rather than rotating with the knees. Maintain this position and rotate pelvis to the left so that right foot ends up on the left side of the body, flat on the floor. The outer side of the left leg is flush with the floor and relaxed. Keep gently pressing the right knee out and keep the right foot flat on the floor the whole time. Shoulders should be flat on the floor and the arms are out to sides with palms down. Reverse directions and repeat to the other side.

8. Cat and Dog stretch Begin on hands and knees with wrist, elbow, and shoulder in line and the knee joint directly under the hip joint. Relax the spine into an arched position (like a dog stretching) with head and sit bones upward. Move into an arched position (like a 'scared' cat) with head and sit bones downward. Initiate the movement with the pelvis and let the rest of the spine follow. Alternate back and forth between the two positions. Breathe with the movements.
www.FitnessExpertNetwork.com - 192

9. Wall sit Stand with back against the wall. This exercise requires a stable wall and a firm floor surface. Rubber soled shoes can be worn if necessary. Place feet away from the wall, hip socket width apart and straight. Slide back down the wall, until the knee joints are slightly above 90 degree angle or modified as discussed with practitioner. Maintain vertical alignment of the ankles, knees, and hip joints. Press sacrum region of the lower back to the wall, exerting the force through the heels and quadriceps (thighs) muscles evenly.

About the Author


Denis Kanygin is a Postural Therapies and Personal Trainer located in Mountain View, CA. Denis will help you be pain free and in the best shape of your life. His website is http://www.workoutiq.com

www.FitnessExpertNetwork.com

- 193

What are Russian Kettlebells and Why It is The Ultimate Training Tool
By Denis Kanygin
Imagine a cannon ball with a handle. That is what Russian Kettlebells look like. History of Kettlebells is a long one as this ultimate training tool goes all the way back to Czarist Russia. So what? What is the benefit of training with Russian Kettlebell? How are they different from workout machines and free-weights? Russian Kettlebells are considered The tool for functional training because they engage your whole body. Majority of kettlebell drills and exercises work the body as a single unit. It is important because many of us become 'disconnected' as a result of inactivity and the lack of functional movement in our lives. My definition of 'disconnection' in the human body is the presence of muscle dysfunctions, compensations and postural deviations (look for my article on proper posture and why it is important). Let me give you a couple of examples. Due to the higher center of gravity most guys like doing upper-body workouts but hate working on their lower body. As a result, many become upper body dominant. Imbalance or 'disconnection' between upper and lower body is the cause of many injuries and a source of much pain and discomfort for many. Machines and typical free-weight exercises only make things worse because they build strength on top of dysfunction by further isolating muscle groups and allowing people to workout within their comfort zones. Russian Kettlebells on the other hand force your body to work as a single unit. Upper and lower body must work together to properly complete the exercises. Lower body has no choice but to start doing it's share of work and upper body dominance is gradually dissolved. Kettlebells promote balance and function. Upper body dominance is just one example. Russian Kettlebell exercises, when done properly, zoom in on the weak link of the body. I've seen many chronic pains go away as a result of proper kettlebell training. It's simple and effective. Workout machines force the body to use specific angles and levers. The fact is that none of us are alike. Our levers are different, and the way we engage our muscles also varies from person to person.

www.FitnessExpertNetwork.com

- 194

In my postural therapy practice I see a lot of clients with faulty load-bearing. In other words when they stand, walk or do anything else they put more weight on one side of their body. As a result all of their movements contain compensation. When such a person does leg press or squats, one side does more work than the other. Machines and popular free-weight exercises (squats for example) do not fix faulty loadbearing. They actually promote it and make it stronger and more embedded by putting more strength on top of dysfunction. Kettlebells on the other hand address dysfunctions and compensations (in this case an improper load-bearing) and help body to re-educate and re-balance the muscles. Thus solving and fixing the root of the problem. Russian Kettlebell training is a wonderful tool. It will make your pains go away, it will make your body strong, flexible and immune to injuries. Not bad for a little ball with a handle!

About the Author


Denis Kanygin is a Postural Therapist and Personal Trainer located in Mountain View, CA. Denis will help you be pain free and in the best shape of your life. His website is http://www.workoutiq.com

www.FitnessExpertNetwork.com

- 195

Posture on the Run


By Diana Rochon
The pictures of sprinter Marion Jones and distance specialist Paula Radcliff highlight what I believe is good upper body posture in a runner. Good posture is simply the ability to hold the spine in its natural curves whether sitting, leaning over or running. As small children we typically have excellent posture; however as we age, physical demands, injuries and (mostly) bad habits alter the way we hold ourselves. The Bad News: Poor posture leads to a host of problems. Consistent faulty posture causes an increased stress and strain on joints like your feet, knees, hips and shoulders; limits your ability to take in a full breath (making it more work to get the air you need), and does negatively change muscle flexibility & function (increasing the risk of running injures in the lower body in particular). The Good News: Even if we are a postural mess at this point, things can change. Half the battle is thinking about your body throughout the day and correcting bad habits such as slouching & hunching. Making small consistent changes, such stretching tight areas daily & lengthening the spine from time to time while at your desk do make a big impact. The benefits include lessening the wear and tear on joints, gaining muscle energy, breathing easier and being able to use your muscles through a full range of movement. On the Run: Maintaining a good running posture is one part of gaining a smoother & more efficient stride. This efficiency reduces the risk of injury, helps make running more enjoyable and can lead to personal bests on the roads & trails. If your running posture leaves something to be desired, try the five tips below just not all at once! Pick one tip to work on for a week worths of runs or until you become comfortable with it and then move on to the next. 1. Head Up eyes looking at the horizon 2. Shoulders relaxed shoulders should be away from your ears (hands should graze hips or waist) 3. Chest open keep the breastbone gently lifted up towards the sky 4. Core/Kegel Connected gently hold onto pee 5. Shoulders in line with hips not too far forward or leaning back

www.FitnessExpertNetwork.com

- 196

About the Author


Diana Rochon, BPE, CSCS, NCCP, IDEA ELITE PFT is the Director of Dynamic Core Fitness in Whistler, BC, Canada. To learn more check out www.dynamiccorefitness.ca

www.FitnessExpertNetwork.com

- 197

Strength Fore Golf


By Diana Rochon
In the snowy sections of North America as winter begins to wane, there are those who eagerly await the opening of their favorite golf course. They reminisce about last years beauty shots and missed putts. These are people who sometimes cant remember where they have placed their car keys, but can go into great detail about the exact direction of the wind and the lay of the green on their most infamous shot. These are true golf enthusiasts! Golf enthusiasts pour over magazines, books and videos for any tip to improve their game. They drool over hints on anything their grip, mental game or the clothes on their back. Oh and the clubs! Clubs may as well be miracle granting religious artifacts for the reverence paid them. Interestingly enough, the average recreational golfer, in all his/her research for that certain something to break 90, 80 or 100, either passes by or totally misses a key piece of information known by the pros. Exercise - cardiovascular endurance, stretching and strength training - improves anyones game. I have met many a golfer who is afraid to step into a weight room to give strength training a try. You cant blame them actually. It is easy to misunderstand the concept of strength training for golf when your mental picture of you on weights is youre head on top of Mr. or Miss Olympias body. However, Im not talking bodybuilding here. Im talking about sport-specific conditioning for golf. Sport-specific conditioning focuses on functional training of athletes (of whatever level) to meet the demands of their activity. Training a lineman for football is not the same as training a cross-country mountain biker. And mountain bike conditioning is not the same as preparing for the greens. Each sport has a different set of skill sets. A well designed golf-focused exercise program takes into account the demands of the game, helping the golfer achieve personal success. For all you Tiger Woods wannabes out there, a good golf-conditioning program should focus on: Bettering your aerobic and muscular endurance to help delay fatigue on the back 9, allowing for better play through an entire round. Improving flexibility, especially in the shoulders to allow for a full, smooth back swing. Developing solid core stabilization to help prevent low back injuries, maintain a consistent swing and help transfer all that power from the hips to the club head.

www.FitnessExpertNetwork.com

- 198

Creating strength. Strength = power = greater distance on tee shots. Good muscular strength also reduces the risk of injury, meaning youll miss less golf days this year. Scared you will need to spend hours in the gym? A now famous 1995 study led by Wayne Westcott, PhD showed that a modest general strengthening program could significantly improve golf performance. In the study, master golfers trained for 1 set of 8 12 reps on selected exercises (about 30 40 minutes), 3 days per week, for 8 weeks. The results of the study showed an increase club head speed by as much as 5 mph in these serious golfers (equates to approximately an extra 15 yards). What is particularly important is that during the time the subjects were participating in the study they did not practice their golf. A follow-up study by Westcott also found the same results. My advice to golfers everywhere - by all means get the best instruction you can to develop your skills and purchase the right equipment for you. But, most importantly, back up the golf pros teachings and the fancy clubs with the most important tool you have to make your golf game great your body.

About the Author


Diana Rochon, BPE, CSCS, NCCP, IDEA Elite PFT is the Director of Dynamic Core Fitness in Whistler, BC, Canada. To learn more check out www.dynamiccorefitness.ca

www.FitnessExpertNetwork.com

- 199

How to Exercise Safely During Pregnancy


By Doug Jackson, M.Ed.,CSCS
While I've never been pregnant, nor have I contributed to a pregnancy, I have had the opportunity to work with a few clients who sought out my professional guidance to make sure they were doing safe exercise during pregnancy. Some of these women came to me once they were already pregnant, while others became pregnant during the time span they were working with me. There is a lot of confusion regarding exercise and pregnancy, so the following is information on the subject from the National Strength and Conditioning Association and the American College of Obstetricians and Gynecologists.

Perform 30 minutes or more of moderate exercise on most, if not all, days of the week. Avoid exercise in the supine (lying) position after the first trimester. Exercise should not continue past the point of fatigue and should never reach exhaustive levels. Non-weight-bearing exercises such as cycling or swimming are favored for reducing injury risk. Exercises that present potential for even mild abdominal trauma should be avoided, and activities that have high risk for loss of balance or for falling should be discontinued prior to the third trimester. Large increases in body temperature should be minimized through adequate hydration, appropriate clothing, and optimal environmental surroundings during exercise.

Doug's note: Frequent readers of my newsletter know that I'm a strength training advocate. While the above guidelines do not specifically address strength training, here are some further tips and ideas regarding strength training and pregnancy:

It makes sense to continue strengthening all major muscle areas during pregnancy. Use it or lose it, right? You don't want to allow muscle to atrophy because of lack of strength training. When strength training, make sure to avoid the Valsalva maneuver. This is the technical term for when you hold your breath while lifting a heavy weight. For those of you who have seen me lift, it's when my face becomes bright red and the veins start bulging in my neck and face...that increases blood pressure to a dangerous degree during pregnancy (or if you have hypertension). Joints become less stable due to the hormonal environment conducive to child birth. Because the joints are more lax, take extra caution to minimize excessive ranges of motion or uncontrolled lifting which may damage the joints. Eating: remember that pregnant women typically need about 300 extra calories a day to meet increased metabolic requirements. Pregnant women should not
- 200

www.FitnessExpertNetwork.com

restrict calorie intake. This becomes even more important when making up for the calories expended during exercise. Pregnancy is not a good time to try to get "ripped". For further guidance regarding pregnancy and exercise, contact the best trainer in your geographical area. NSCA and ACSM certifications are considered the most reputable. Make sure the trainer has worked with pregnant women before or is willing to learn the exercise modifications necessary during pregnancy.

About the Author


Doug Jackson, M.Ed., CSCS, is the author of Fitness Now and Forever and the co-author of Family Fit Plan. He also operates a fitness consulting business in Weston, Florida. To receive his Ten Secrets to your Best Year Ever mini-course, visit www.PersonalFitnessAdvantage.com.

www.FitnessExpertNetwork.com

- 201

How to Stay Motivated During Cardio


By Doug Jackson, M.Ed.,CSCS
Being someone who gets bored out of my mind doing traditional cardio, as well as a trainer who deals with cardio exercises issues everyday with clients, I have a unique perspective on keeping people motivated during cardio sessions. Here are my top three strategies for staying focused and getting the job done during your cardio workouts: 1. Find something you enjoy! Many people find cardio cumbersome. My personal philosophy is that we won't stick with something for the long term if we don't enjoy it, so find something you enjoy! Don't get too caught up in all the dogma about 'do this', 'don't do that', and this is better than that'. Just get moving and have fun! With cardio, consistency is key so the majority of the time, focus on exercises that you enjoy. To keep that heart working effectively, you need to be getting your heart rate up substantially for a continued amount of time at least every 48 hours. 2. Mix it up! As the old saying goes, 'familiarity breeds contempt' so try some things you're not familiar with. This is good for both psychological and physiological reasons. It gives you a mental break from the same old thing. Plus, doing a different activity or the same activity in a different way will be an effective stimulus for new levels of fitness and help you avoid overuse injuries. Something I like to do is to hit three different forms of cardio in the same session. For a traditional, medium intensity, thirty-minute cardio workout, I might do 10 minutes on the treadmill, followed by 10 minutes on the elliptical, finishing with 10 minutes on a stationary rower. 3. Listen to motivating music! "Rising up, back on the street. Did my time, took my chances. Went the distance, now I'm back on my feet. Just a man and his will to survive." Yes, the old Eye of the Tiger from the Rocky movies is my personal favorite. Make a CD, or for you technologically-savvy out there, use an I-Pod, put together a play list of your favorite workout songs. Music can make or break workouts. Lastly, remember the last couple of ideas that I teach my clients. Assuming a wellbalanced diet, the following points seem to be accurate for my clients:

For weight management and slight decreases in body fat and increases in muscle mass, aim for at least three days of exercise per week for approximately one hour. I like to see people use the first thirty minutes for strength training and the second thirty minutes for cardio. Also aim for about a total of at last 1,000 calories expended through exercise per week for weight management, health benefits, and stress relief purposes.

www.FitnessExpertNetwork.com

- 202

For significant fat loss, people are best served by aiming for six days of exercise per week with a total caloric expenditure of at least 2,000 calories per week. In this scenario, there is some flexibility in program design which is dependant on the forms of exercise a client prefers. If someone really enjoys cardio and doesn't enjoy strength training, I may have them strength train 2-3 times per week, and perform cardio six days per week. The style of cardio may be staggered. Here is a typical program layout for someone with a goal of significant fat loss who is committed to working out six days per week: Day 1: strength training (30-45 minutes) + 15 minutes of cardio interval training Day 2: bike (45 minutes/ medium intensity) Day 3: strength training (30-45 minutes) + 15 minutes of cardio interval training Day 4: walk (60 minutes/ low intensity) Day 5: strength training (30-45 minutes) + 15 minutes of cardio interval training Day 6: elliptical machine (45 minutes/ medium intensity) Day 7: off

To make this information work for you, ask yourself the following questions: 1. Have I been getting my heart rate up for a consistent time period, every 48 hours or so? Remember, "use it or lose it". The heart muscle actually weakens when we are inactive for more than a couple days. Maybe the image of a slowly atrophying heart will get you moving. 2. Have I been performing effective cardio workouts or have I just been going through the motions? If my workouts have not been up to snuff, what can I do TODAY to make sure my next workout is more effective? 3. Have I worked out in the last couple days? Will I be working out in the next couple days? Get to it!

About the Author


Doug Jackson, M.Ed., CSCS, is the author of Fitness Now and Forever and the co-author of Family Fit Plan. He also operates a fitness consulting business in Weston, Florida. To receive his Ten Secrets to your Best Year Ever mini-course, visit www.PersonalFitnessAdvantage.com.

www.FitnessExpertNetwork.com

- 203

"Do you know where to go next? Use these 6 exercises to bring your body to the next level"
By Eric Johnson
The idea is simple you did everything good with two hands and two feet the first time around. Now try similar exercises using only one limb at a time. You can take just about all the foundational exercises that should have been in your first program and break them down to one side of the body. This will allow you to function even better in the real world and give you the full body connection that you need to increase your functional strength output and either burn calories for fat loss or build muscle. Using the 'Primal movement patterns' map you can create more exercise options to choose from. Listed below are 6 exercises. These functional exercises will help get you started on the road to better balance and strength using unilateral movements.

Try one legged squats. Some form of a squat should be included in just about everyone's program. Moving from a bilateral stance (2 feet) to a unilateral stance (1 foot) is a great challenge to face. More than likely you will not be able to do one without assistance at first, so take advantage of outside help. Hold on to something to help stabilize the body and help you develop better form. One legged deadlifts are a great exercise to help develop the hamstrings and hip dominating movements that is needed in most sports. Again, to focus on your form use some sort of assistance for this exercise. Rotational throws with medicine balls is a great way to train the trunk. Not mention the side benefits of better hand and eye coordination and faster reflexes. One arm overhead presses provide a great way to train the shoulders. Use an individual dumbbell one at a time. This will help increase shoulder stability as well as give you better strength in each arm. Unilateral pulldowns help use each arm independently of one another in an overhead pulling motion. These can challenge the body to help build rotational stability when pulling. Standing one arm chest press. Using a cable machine to perform a standing chest press allows you to build a strong foundation for pushing movements. Standing one arm cable row. This one can be bent over or standing. This motion will help horizontal pulling strength, which great for holding or pulling objects in close to the body.

Now you have the ability to develop more functional strength. Functional strength is something that can be used in the real world. Most of our movements in life take place using one limb at a time. So, it makes sense to train to improve strength and function at the same time.
www.FitnessExpertNetwork.com - 204

About the Author


Eric Johnson is a Certified Personal Trainer, Russian Kettlebell Instructor, and Certified Z-Health Instructor. He manages Fitness Together in Stockton, Ca. His website is http://www.stocktonft.com

www.FitnessExpertNetwork.com

- 205

"Faster Reflexes now!"


By Eric Johnson
How fast are your reflexes? Do you startle easily? How are your visual perception skills? Do you have trouble reacting to fast movements? If components like this lack in your athletic talents, do not worry! Tools like medicine balls and other objects can be utilized to improve reaction times, give you greater perception and decrease startle of athletes, not to mention they are pretty fun to challenge yourself with. Here are several drills you can use with medicine balls, or other similar tools:

Throw a medicine ball to your partner or a wall while focusing off target. Find a center point on your target or partner and look above, below, or to either side. Your partner can also throw the ball at different angles to increase the challenge. One point of medicine ball training is to decrease startling, so watch how you react to the ball. Challenging your eyes is a great way to improve athletic performance. Other ways to increase you visual performance include closing one eye while catching and throwing the ball either at a partner or a target. Including other activities while throwing the ball such as running, using different directions and using different footwork patterns can help build full body coordination. Coordination is pretty important in most sports, wouldn't you agree? There are many combinations of foot work patterns and directional exercises to choose, be creative! Throw with different size balls to challenge your unilateral skills. Small sizes can be useful to work hand and eye coordination while emphasizing one limb over the other. You can also use different weights to develop the ability absorb and redirect force. Again, this is another important skill to have in most sports.

Do not hesitate to combine any of the above drills to help progress you to higher levels. The combinations can be intimidating, but the main idea is to start slow and get comfortable with different weights, speeds and angles (on the ground and in the air). Use these drills together with other training tools or as a whole training program by itself. These drills can be used as to help build strength, body composition change, and conditioning. Medicine balls are also a great tool to take out a little frustration on too! My clients love the challenge of throwing medicine balls at my head as fast as they can!

About the Author


Eric Johnson is a Certified Personal Trainer, Russian Kettlebell Instructor, and Certified Z-Health Instructor. He manages Fitness Together in Stockton, Ca. His website is http://www.stocktonft.com
www.FitnessExpertNetwork.com - 206

"Spend Less Time in the Gym! Lose Fat and Gain Muscle Faster!"
By Eric Johnson
Are you frustrated, spending more time in the gym with slow or no results to show from it? Getting the most out of the time you spend in the gym can be hard if you do not know how to maximize it. Burning calories and building muscle is hard work and needs a systematic approach, that is where knowing how to use different formats to train by come in. Try incorporating one of these training methods to either burn fat or build muscle faster! Here are 3 solutions to maximize your time spent in the gym. Burn more calories and build more muscle using these tips to accelerate your progress. Solution 1: Use a different format for your exercise selection. You can use super sets, tri sets, monster sets or circuit training. These are all very effective methods to programming. Using any of these methods will allow you to create more density in your training program. That basically means you will be able to do more work in the same period of time. In turn, you will be able to burn more calories in a shorter time frame resulting in better gains. Solution 2: Use interval training with weights This is using time as a means of progression. Pick a full body exercise, something like a 'Thruster', as well as a less intense movement like walking in place, and then pick a time period. Perform short intervals of the exercises within your selected time period. Your basic format would be to alternate between 'Thrusters' and walking in during the time period specified. Be cautious of this method, it is very deceiving. The best advice on this one is to start with a very short time period and then progress slowly to increasing the total time or the high intensity time within the time period selected. Solution 3: Add cardio in between sets Do you want to maximize your cardiovascular output and strength at the same time? Try integrating a bodyweight cardio move in between sets. You can use jumping jacks, step ups, jump rope, footwork drills, etc. Be creative and have fun with this one. Time is usually the biggest excuse I hear the most, for reasons why you can't train. Now with these methods you do not have that option anymore. Leveraging your time wisely allows you to burn more calories and build muscle faster. And, that is what you want right? Now, no more excuses, head to the gym and get busy!

www.FitnessExpertNetwork.com

- 207

About the Author


Eric Johnson is a Certified Personal Trainer, Russian Kettlebell Instructor, and Certified Z-Health Instructor. He manages Fitness Together in Stockton, Ca. His website is http://www.stocktonft.com

www.FitnessExpertNetwork.com

- 208

Start Here! Read these 5 tips before you begin your training program
By Eric Johnson
Do you want a stronger healthier body? Of course you do! Here are 5 tips to consider when creating your training programs. One of the hardest parts of beginning a fitness program is trying to figure out where to start. This can cause most people to give excuses not to train. Finding out a clear starting point and knowing what to include in your fitness program can help relieve some of the frustrations it takes to get started. Use these 5 tips to help get you headed in the right direction on your fitness program. 1. Move: Implement some sort of joint mobility training into your program like ZHealth. The more comfortable your body is at moving in all directions the easier it will be to adapt to a given stimulus and create faster progress. Also, you will create a body that is more functional and is more resistant to injury.

2. Create better posture: And also help build a solid foundation. Start within the body; lengthen from head to toe creating space through all your joints. This should help you achieve proper alignment and posture. Next, continually program this into your brain by reinforcing it every exercise. Focus on the length, alignment and posture during movement, not just at the beginning and end.

3. Balance: Basically, if do something one way, you need to balance it out with doing something the other way. For instance, if you bench press, then you need to perform something like a bent over row in order to create that balance we are looking for. Using the primal movement patterns can help you achieve the balance between movements and ensure that you look good both front and back!

4. Repetition: Get your reps in! Continue to repeat the same movement over and over again and guess what? Your body gets better at it. There is one catch though, if you perform poorly executed movements, your body will store poorly executed movement patterns. And then down the road compensations are built and injuries occur. Now, do you want that? I hope not. The main focus here is 'Perfect practice makes perfect!' Make sure you use the tips in #2 to help create a perfect

www.FitnessExpertNetwork.com

- 209

movement technique and then continue to practice them perfectly every time you execute them.

5. Relax: Most of us are already good at being tense. Stress, work, home life, frustrations can all add up to being a big ball of tension. So, learn to relax, not just at home or at work but in your training program as well. Learn to recognize and release excess tension in your movements. You only want to use 'just enough muscle' to safely perform your exercise. Any excess tension will decrease your efficiency and can add to poor movement patterns. An easy way to achieve this is to use this tip in conjunction with tips #2 and #4 to increase your efficiency. Take your time during your 'perfect practice' to focus on areas that may have excess tension in them. Being able to emphasize important points like these can help you achieve faster results and more importantly, perform better while reducing the risk for injury. Take advantage of the beginning phases of your fitness training program to get a solid foundation built. If your foundation is not solid and aligned properly it is going to be harder to build on top of it and expect great performances out of your body. And, great performance is what you should expect out of your body.

About the Author


Eric Johnson is a Certified Personal Trainer, Russian Kettlebell Instructor, and Certified Z-Health Instructor. He manages Fitness Together in Stockton, Ca. His website is http://www.stocktonft.com

www.FitnessExpertNetwork.com

- 210

5 Fitness Tips for Beginners


By Geoff Kalmbach
There are hundreds of tips to follow when taking on a fitness program and I felt it was my turn to throw out a couple. In no particular order here are some great fitness guidelines to keep in mind when beginning an exercise program. 1. First and foremost get clearance from your Physician before starting any and all fitness programs. 2. Drink Water and Eat! The best advice for those of you starting an exercise program is to train yourself to drink 1 gallon of water every day and eat 4-6 supportive meals. Be sure those meals consist of whole food sources of proteins, fats and carbs with portions aligned correctly with your goals. 3. Master Bodyweight moves first! A lot of beginners make the mistake of doing what everyone else is doing. First problem with this is most likely everyone else is doing something wrong. Train for your goals at your pace. Master your own bodyweight before you jump into free weights, machines and cables. There is no point in doing bench press if you can't do perfect push-ups. It's useless to perform leg extensions or leg curls if you have yet to perfect free squats with your own bodyweight (stay away from leg extensions regardless). Bodyweight moves first then a steady combination of bodyweight moves, machines, free weights and cables. 4. You don't live life sitting down, so don't train sitting down. 5. Quick Intense Cardio! As for cardio, if you have to do it, do it quick. 30 minutes of intense interval type 'stuff'. I for one have all my clients burn their calories thru resistance workouts but if you love cardio, keep it short, intense and always progress. Don't fall into the trap of doing the same thing over and over and over, mix it up. Once you can ride the bike for 5 miles you must increase the resistance, the time or the distance in order to ensure continued success. These 5 fitness tips should definitely get you off on the right foot. Remember that your long and short term success will be guaranteed by the consistent incorporation of resistance training, better eating habits and increased activity. Keep it safe and simple.

About the Author


Geoff Kalmbach is a Fitness Expert, columnist, speaker, and Certified Fitness Professional. Geoff has incorporated health and fitness into thousands of lives all over the world. Sign up for his FREE monthly newsletter at http://www.getfunctionallyfit.com

www.FitnessExpertNetwork.com

- 211

"Ab Wheel Insanity"


By Geoff Kalmbach
With all the fitness gadgets, toys and fads out there these days it's no wonder why most people go about achieving a strong fit set of abs incorrectly and the Ab Wheel is no exception. I have nightmares about the lawnmower wheel or its more famous fitness retail name the Ab wheel. I have personally witnessed people tear shoulders and blow backs a part while ?trying? to master it and herein lies the problem. You need to have a certain level of fitness and strength before you even consider a move like the Ab Wheel calls for. Furthermore, if youre NOT a professional rock climber or mixed martial artists what in the world are you looking to achieve from using the Ab Wheel? If the answer is rock hard abs, 8-pack, stronger core or lean out your midsection youre wasting your time. Especially when there are dozens of alternatives that are much more effective and best of all, SAFE! 1.Swiss ball crunch 2.Reverse Swiss ball crunch 3.Stiff leg crunch 4.V-up 5.Bicycle 6.Hanging leg raise-advanced 7.Captains chair-advanced Now I know all you AB Wheelers that religiously roll to and fro have a different opinion and thats all fine and dandy but 95% of you are performing the move incorrectly which can lead to some potentially serious injuries that will have you out of the gym for months. Lower back, upper back; hip flexors and shoulders just to name a few are all especially vulnerable during this exercise if adequate strength is not present. (Holding a plank for 1 minute or performing PERFECT military style push-ups non-stop for at least 45 seconds would gauge adequate strength). I cannot stress enough the importance of keeping exercise simple and safe and the Ab Wheel is NOT safe and simple. It fails to take the abdominals thru a full range of motion and the risk to reward isnt worth it. If youre looking to get a rock hard midsection keep it simple and stay strict on your form and dont go overboard on the sets and reps (2
www.FitnessExpertNetwork.com - 212

different exercises 2-3 sets each 15-18 reps). Be sure to clean up your nutrition as well as increase your activity levels to burn up stored fat and reveal those washboard abs.

About the Author


Geoff Kalmbach is a Fitness Expert, columnist, speaker, and Certified Fitness Professional. Geoff has incorporated health and fitness into thousands of lives all over the world. Sign up for his FREE monthly newsletter at http://www.getfunctionallyfit.com

www.FitnessExpertNetwork.com

- 213

How to Deal with Shin Splints


By Geoff Kalmbach
Shin splints are a common overuse injury in recreational runners but I know plenty of weekend gym warriors who experience this injury as well. One of the main causes of shin splints is a mechanical breakdown where the attachment of the calf muscle to the tibia or the shin bone is strained because of the excessive pounding of running on pronated or flat feet. This can be made worse by a sudden increase in the duration and intensity of running. Other factors that can potentially lead to shin splints are:

lack of support in shoes bad running form tight muscles lack of recovery time excessive body fat

Most people have no idea they have shin splints and ignore the pain while continuing there activities. I know it's frustrating to rest your body especially when you strive to live and be active but the only way to get back on the road pain free is with rest. STOP running, allow your body some time to rest and recover and seek out some medical care to make sure it's nothing more serious than shin splints. Along with rest you need to concentrate on stretching your calf muscles out and icing twice daily. You have to be aggressive with your approach to these stretching sessions. Really concentrate on deep breathing and 30-45 even 60 second holds. If the pain subsides after a week or two try an easy jog. If no pain occurs gradually increase your intensity. If pain persists STOP and go see a specialist immediately. Podiatrists or an Orthopedic specialist will be able to pin point the problem and hopefully get you back up and running. Nine times out of ten a new pair of good running shoes or an arch support prescribed by your Doctor will have you back on your feet. When I personally had my bout with shin splints I didn't waste any time and went directly to a Doctor and followed their instructions to the word. If you screw around and ignore this type of injury youre going to be dealing with them the rest of your running days. Notice I mentioned seeking out the help of skilled specialists twice in this column. I have come across too many people who ignore this pain and keep running creating additional postural and bone imbalances. Play it safe, there will be plenty of time to run after your shin splints are gone.

www.FitnessExpertNetwork.com

- 214

About the Author


Geoff Kalmbach is a Fitness Expert, columnist, speaker, and Certified Fitness Professional. Geoff has incorporated health and fitness into thousands of lives all over the world. Sign up for his FREE monthly newsletter at http://www.getfunctionallyfit.com

www.FitnessExpertNetwork.com

- 215

"Keeping Fit After 50"


By Geoff Kalmbach
Wouldn't it be great if taking care of ourselves in our 20's 30's and 40's all but guaranteed we wouldn't have to worry about it in our 50's 60's and 70's? I'm a firm believer in "age is just a number" and that keeping fit after 50 is a lot easier than people make it out to be. A number of reasons contribute to the difficult time some people have staying fit after 50. Most are natural changes that occur such as different nutritional needs, slower metabolism, body composition and most notably our activity levels. As we age, our metabolism slows down and the body uses fewer calories to keep it running. However, the biggest reason we have such a hard time keeping fit after 50 is that we burn fewer calories simply because we tend to become less active. Physical activity and exercise without a doubt, are the best ways to keep fit after 50 and counteract the natural decrease in our metabolisms and sticking to a supportive eating plan ensures your body is getting the right nutrients to maintain lean muscle mass. Here are some great examples of activities that will stoke the fires for fitness after 50 and aid in keeping balance between the calories you take in and the ones you use up. - Walking - Jogging - Cycling - Gardening - Weight training - Swimming - Yoga - Pilates - Water aerobics

There are countless activities that will help keep you fit after 50 in addition to the ones listed above so its up to you to find out which ones you like most and start to incorporate them into your life. Several years ago right about the time "Terminator 2" came out I was training a 68-yearold retired attorney. There was quite a buzz being made about Linda Hamilton's body in the movie, and any of you who saw the movie no doubt would agree, she had built quite a physique. My client worked very hard in the gym and out (nutrition, cardio) and just about two and a half months into it she came in one day and during our warm up started crying.

www.FitnessExpertNetwork.com

- 216

I asked her what was wrong and she replied nothing, it was just something her granddaughter had said to her right before she left the house to come workout. Her granddaughter gave her a big hug and kiss and when she let go said, "grandma, your arms look just like the ladies in T2". Did I mention she was a 68 year old grandmother? I love that story and get goose bumps every time I think of it. So for anyone out there thinking you can't get fit after 50, believe me you can. Keep it simple and safe and remember there is no such thing as bad exercise, as long as you are performing it correctly.

About the Author


Geoff Kalmbach is a Fitness Expert, columnist, speaker, and Certified Fitness Professional. Geoff has incorporated health and fitness into thousands of lives all over the world. Sign up for his FREE monthly newsletter at http://www.getfunctionallyfit.com

www.FitnessExpertNetwork.com

- 217

"More to Core Than You Think"


By Geoff Kalmbach
Ask anyone just coming out of a "core" conditioning class at the health club how there erectors feel and most likely you will get a blank stare or slapped depending on how you asked. It seems like a fair question to ask since they just finished working that group of muscles but most people have no idea what in the world you're talking about. Core training is the hottest thing in fitness and millions upon millions of dollars have been thrown into the fitness fad fires of "core" training. Before we go any farther please understand that core training has been around for nearly a hundred years; it just never had a fancy name (core) until about 15 years ago. Core training refers to working the core musculature not just the abs like a lot of people think. Core training includes the muscles of the trunk and pelvis ( External, Internal Obliques, Rectus Abdominis, Transversus Abdominis, Iliospoas, Quadratus Lumborum and Erector Spinaes). Think of your core as an internal girdle made of muscle. These muscles are responsible for maintaining the stability of the spine and pelvis and are critical for the transfer of energy from large to small body parts during many sport activities. Any and all activities involve core muscle so, if your core is weak you must train to strengthen it. The easiest way to understand how your core muscles work is to focus on posture. Right now as you read this column slide to the very edge of your seat. Make sure your feet are flat on the ground and your toes are pointing straight forward. Now bring your shoulders back and draw your stomach in nice and tight. Your back should be in a neutral position (natural arch). This is perfect posture and the only way to maintain this position is with your core muscles. Try sitting like this for 5-10 minutes without breaking form. Believe it or not this is an example of core training, and once you understand how your core engages you will soon understand how the majority of exercises performed all involve core. Another example to help you better understand how the core works is to hold a push up position (up) for as long as you can. The first place you start to feel muscle fatigue is in the shoulders and triceps, but the key muscles responsible for maintaining this position are the core, and once they give out your stomach drops and you lose the ability to hold form without risking injury. For your next workout try performing all your exercises in a standing or seated position like we just discussed. Perfect posture must be maintained throughout the entire movement with a full one thousand one, one thousand two rep tempo up and down (concentric/eccentric). Each and every exercise you choose to perform I assure you
www.FitnessExpertNetwork.com - 218

involves core when executed correctly. Remember there is a great deal more to core than abs. Core training alone WILL NOT give you a visible 8 pack of abs so you MUST include better eating as well as muscle sparing cardio. Too many of you out there bust your butt getting your muscles hard and just leave it at that. Why not go the whole nine yards and trim off the body fat so you can enjoy the fruits of your labor? You've come this far haven't you? . . Finish it!

About the Author


Geoff Kalmbach is a Fitness Expert, columnist, speaker, and Certified Fitness Professional. Geoff has incorporated health and fitness into thousands of lives all over the world. Sign up for his FREE monthly newsletter at http://www.getfunctionallyfit.com

www.FitnessExpertNetwork.com

- 219

The Case for Explosive Training-Part 1


By George Hearn
Many of you have no doubt either come across someone or read an article warning you of the dangers of explosive training. What I want to do in this article is examine some of these "dangers" and show you why they indicate that you SHOULD train explosively. We will examine several effects that explosive training have on both performance and on qualities that may aid in the prevention of athletic injuries. Let's get one thing out in the open-explosive (or ballistic) training CAN BE more dangerous than doing slow, controlled lifts and drills-relatively speaking. That depends on your definition of dangerous. Is performing a barbell snatch potentially more dangerous than doing a bicep curl locked into a Nautilus machine, or even a set of low velocity upright rows? This might be so, but competing in a contact sport like football or basketball is more dangerous than walking down the hallway at school. The question isDoes it make sense to expose yourself to explosive, ballistic loading in a relatively controlled, progressive manner. And, are there benefits that are derived from such progressive ballistic loading that cannot be had via any other method? It could be said that getting out of bed is also relatively more dangerous than staying there-you could fall down, have a greater chance of suffering a heart attack due to increased stress or any more of a number of "dangerous" things. If you stay there though, you sure won't accomplish much! The point I am trying to make is that you have to weigh the potential risks vs. the rewards in anything you do-training for sport is no different. Now, let's look at some of these potential "risks" and see how they can be positives, if not imperatives. For example, it is true that lifting a weight as quickly as possible generates more tension in the muscle than lifting the same weight slowly. Some have said that this poses a risk in regard to the stress exceeding the connective tissues ability to withstand it. This MAY be true if an inappropriate load for the athletes present ability is used. However, if a load that allows emphasis on bar speed is used, and good technique is observed, then this form of exercise can provide a progressive exposure to the explosive/ballistic forces the athlete must exert and absorb in the playing arena. In this way, the athlete is more prepared than he or she would be had they not trained in this manner. The following paragraphs will examine this principle in more detail. Let's first look at progressive overload from a connective tissue standpoint. There is a principle in orthopedics known as Wolff's Law. This law basically states that tissue adapts to the stresses and tension placed upon it. This adaptation occurs with a certain amount of specificity as to the type of stress that is imposed. As Dr. Mel Siff covers in his book Supertraining-"Graded progressive explosive training causes adaptation in the entire musculoskeletal system, with the rate of loading determining how the different tissues are conditioned. For this reason, it is important to use a wide variety of loading rates and durations to offer all-round musculoskeletal training." So, if you are engaged in a sport that requires ballistic muscle contractions and the absorption of ballistic forces by the
www.FitnessExpertNetwork.com - 220

body (blocking, tackling etc.), it makes sense to expose yourself to those types of stresses in training. To not do so may result in your joints and muscles being more vulnerable to injury. Ballistic exercise is much closer to actual sports function in terms of the way muscles contract in its performance. Ballistic exercise produces an initial burst of activity and high tension in the prime movers, followed by a strong eccentric contraction of the antagonist muscle groups to slow down or reverse the initial motion. This is exactly what happens in most sporting actions. For example, lets examine the action which takes place at the shoulder when a pass is thrown in football. As the arm is brought forward, the action is initiated by the internal rotators and adductors of the shoulder, with additional contributions from the trunk flexor and rotator musculature. Upon release of the ball, the external rotators and abductors of the shoulder, as well as the trunk extensors go through a phase of eccentric contraction to stop the movement of the shoulder and trunk respectively. This is an oversimplification of what occurs, but it does illustrate how your muscles function in a practical sense. So, what is happening is you are conditioning your muscles to function in a manner closer to what is demanded of them in your sport. This should give you a glimpse into the way your muscles and other soft tissues respond and perform in an actual sport activity. As you can see, explosive exercise can be used to reproduce those responses in a controlled training environment. In part 2 of this article, we will look a little closer at how this type of exercise can affect the way you perform on the playing field.

About the Author


George Hearn is a fitness and performance consultant in Nashville, TN, with a degree in Physical Therapy from Northwestern University and over 20 years clinical and training experience. He works with clients both locally and online. You can learn more about George at www.MaxximumPerformance.com

www.FitnessExpertNetwork.com

- 221

The Case For Explosive Training-Part 2


By George Hearn
In part one of this article, we looked at some of the ways our bodies adapt and respond to the stresses we place on them playing sports. In part two, we will look a little more closely at how the muscles and joints function together, as well as other important characteristics of explosive training that make it especially applicable to potentially improving performance and reducing injuries during sports activities. Many of the lifts associated with explosive training actually train your body to function as a unit. Let's examine what occurs when you perform a lift such as a snatch or a power clean. In order for these lifts to be performed correctly, you must maintain a stable torso to effectively and safely transfer the force from your lower extremities to your upper body. Progressive, safe loading protocols can allow your body to be conditioned to transfer these forces in a way that allows for gradual adaptation. Does it make sense to have a linebacker sit in a leg press and train his legs with the spine supported externally and then ask him to go out on the football field and take on an offensive lineman or fullback? Or does it make more sense to incorporate exercises like power cleans or snatches which not only require powerful muscle contractions, but also require incredible torso stability and expose him to the shock of accepting the load at the top of the lift? All in a gradual, progressive manner. I think the answer is obvious. We also need to examine the types of contraction patterns that take place in various muscle group complexes for specific components of sport actions. For example, proper running form requires powerful hip extension while maintaining the correct degree of extension in the lumbar spine. In our examples of the power clean and snatch, this is exactly what is required. Many people confuse sport specific with motion specific. This can be applicable in some instances, but in this case we are talking about muscle-contraction specific. While the entire, gross pattern of these lifts may not appear at first glance to be specific to sprinting, when you break down what is happening at the hip it obviously requires the same type of muscle contraction and stabilization in the hip-pelvic-lumbar spine complex. There is also the effect of neural adaptation. By training explosively, your muscles become more efficient in their contraction patterns. This basically refers to the fact that you can learn to contract what you have more effectively. This adaptation not only has the effect of potentially improving speed and quickness, but also can reduce the incidence of injuries produced by "being out of position". Another benefit is that some people actually feel that they attain an improved "explosive mindset" from training in this manner. As with any other skill, the more repetitions you
www.FitnessExpertNetwork.com - 222

have that exercise your explosive force producing capabilities, the better you will become at expressing this type of athletic movement. I'm sure you have heard many times that much of quickness is "in your mind". This is just another example of that principle. Lastly, let's revisit the idea that there is some inherent danger in performing ballistic exercise as a form of training. The fact is that most sports require very intense, ballistic muscle contractions. Objective measurements, using forceplates and other such devices, have shown the forces generated during normal running and jumping to be oftentimes higher than those generated during the performance of olympic lifts. Many sports, such as football, also require the body to absorb ballistic forces from other athletes. So, there is a little inconsistency in the argument that to train ballistically is dangerous while letting athletes compete in those sports that subject them to those sorts of forces on a regular basis. In light of what has been discussed thus far, the question I would ask is - How could you not train in an explosive manner? Of course it is important to keep in mind that the loads used should be appropriate and that proper technique is observed at all times. But, proper technique should be observed no matter what type of exercise/drill you are performing. The bottom line is that, while we think the primary purpose of training is to increase performance, an equally important reason to train is to prevent injury. After all, it is very difficult to perform sitting on the bench! If you are playing a sport that requires you to exert, absorb or otherwise deal with explosive/ballistic forces, don't you think it makes sense to prepare yourself to do that in a gradual manner that will allow your body to adapt and excel at what you are asking it to do on the playing field? I'll leave it up to you to consider the evidence and decide for yourself.

About the Author


George Hearn is a fitness and performance consultant in Nashville, TN, with a degree in Physical Therapy from Northwestern University and over 20 years clinical and training experience. He works with clients both locally and online. You can learn more about George at www.MaxximumPerformance.com

www.FitnessExpertNetwork.com

- 223

Improve Your Golf Game With Yoga


By Gwen Linden-Bruzek
Whether it is your driving, putting, or patience with yourself, yoga can help you improve all three! Time and again I have heard my yoga students say that an unexpected positive side effect of their practice has been improvement in their golf game. Flexibility, strength, focus and letting go of self-judgment are keys to yoga that translate brilliantly to the game of golf. The flexibility gained through a gentle yoga practice improves the mobility through the hips and shoulders, two main focal points of a great golf swing. The spinal alignment is also key! Everything rotates around that strong center fulcrum of the core. Many think of the core as the stomach and back, but the shoulders and hips are also a part of this commonly used term. If the muscles are loose, balanced and strong, the swing will have more power and also be more balanced. Strength is also a part of golf and yoga. Many people do not think that yoga generates much strength; this is not true. In order to hold various poses, the muscles are asked to secure and hold the body to allow for time under tension, thus creating strength. The entire body gains strength as well as flexibility! The mental part of golf is also so important! Lets face it, golf is as much a mental game as it is a physical one! Yoga teaches the practitioner to not focus on the outcome of an action, as much as being in the moment of what you are doing. Avid golfers know how glorious it feels to connect with a ball perfectly; You are in the zone, at one with the ball, all of those Zen-type things. This is called meditation at work! When the mind is quieted to focused concentration, this, in yogic terms, is called Dyana. Yoga has different words for the same thing that golfers experience when they hit a great ball. The ability to play the game if golf without wanting to throw your clubs after a poor shot is also a wonderful skill to improve your game, lower your blood pressure and improve your relationship with fellow golfers. Yoga, like golf, should be fun and not taken too seriously! Have you noticed that the harder you try to hit well, the less desirable the outcome? Yoga increases strength and flexibility in key muscle groups, creates balance and also helps to focus the mind. Try a yoga class and see how it can improve your game!

www.FitnessExpertNetwork.com

- 224

About the Author


Gwen Linden-Bruzek is a certified personal trainer and yoga instructor who work out of the Life Wellness Center in Lakeville Minnesota Her website is www.empowerypt.com

www.FitnessExpertNetwork.com

- 225

Ab Training Increases Waist Size


By Han Ayden
Lean and hard abdominals are definitely in! A vast majority of the women I've trained have the same goal in mind- a tiny and taut midsection, with killer thighs and a tight derriere to boot. They want the look that the famous Jessicas of Hollywood have- that hot trio of Jessica Simpson, Jessica Alba and Jessica Biel. I've rarely, if ever, come across a woman pining to look like a Ms Olympia hopeful. That look certainly isn't in vogue for those dreaming of a celebrity-worthy physique. However, a quick survey of the training methods employed by these women yields surprising results. Step into the gym and you will see these very women adopting training programs specifically designed to add bulk to their muscles. Perhaps it is unsurprising then, that many misconceptions regarding weight training have arisen. One can hardly blame weight training though; it is the choice of training plan that should be faulted. You simply cannot possibly expect to slim down when you follow a regime that is geared towards a gain in muscle mass. Thus, there is a need for greater awareness of the type of training plans to choose in order to achieve your fitness goals. Endless repetitions of squats and lunges do not make the killer gams! Cranking out a couple of hundred crunches will not get you the abdominals you've been dreaming of. In fact, excessive abdominal work leads to overdeveloped abdominal muscles and enlarged obliques, resulting in a noticeably more muscular and thicker waist. Similarly, overdoing the leg work will result in thicker, bulkier quadriceps and hamstrings. Higher volumes and frequencies of training promote muscular hypertrophy (a fancy word for an increase in the appearance of muscle) and this principle applies to fitness enthusiasts of both sexes and for all body parts, even the abdominals. In fact, women are able to make muscle and strength gains that are comparable to that of men, contrary to prevailing beliefs that women cannot add on as much muscle even with intense training programs. Those looking for a small and shapely midriff should focus on exercises that strengthen without adding undue bulk, keeping proportion in mind. Wider shoulders create the illusion of a slimmer waist to attain the much-coveted hourglass figure. The training plan you pick should be designed specifically to build up certain parts of your physique, such as the upper body while strengthening other parts of your physique without adding bulk to it. This, of course is dependent on individual body types. I cannot stress enough the importance of abstaining from a high volume of abdominal work. Do not make the mistake of making abdominal training the cornerstone of your resistance training. Most importantly, training programs must be backed up with a nutrition plan that is geared towards reducing body fat. The loss of body fat will reveal the sleek and
www.FitnessExpertNetwork.com - 226

shapely appearance of those muscles you've been putting to hard work at the gym, creating a silhouette that will be the envy of all your friends.

About the Author


Han Ayden is a certified personal trainer and a body transformation specialist located in Singapore. His website is http://www.physiquemakeover.com

www.FitnessExpertNetwork.com

- 227

Cardio Confusion- To Do or Not To Do?


By Han Ayden
Cardiovascular exercise, also known as aerobic training, has long been considered the most efficient way of burning body fat. This belief stems from the calorie expenditure of cardio exercises, which is often much higher than that expended during a session of weight training or yoga. Unsurprisingly, it has become the exercise of choice for a vast majority of female gym goers as it is touted as the fastest, most efficient way of incinerating our much-loathed excess body fat. On the other extreme, bodybuilders and those looking to gain mass often shun cardio, believing it to be catabolic and counterproductive to their efforts in packing on the muscle. What's the deal, then? Should you do it or ditch it? In order to answer that question, you'll need to ask yourself what your fitness goals are. Are you trying to obtain your optimum body composition? Or do you want to make some significant strength gains? Or even just an improvement to your general fitness? If body composition and fitness goals are your primary concerns, then you do not want to neglect your cardio training. Yup folks, aerobic training is on the menu for you. However, the most beneficial form of cardio would not be the customary one-hour jog on the treadmill or the ninety minutes on the Stairmaster. In fact, long bouts of cardio can be detrimental to your body composition goals as it promotes muscle catabolism (or muscle loss, for the uninitiated). To get that coveted lean, hard body, you'll have to preserve all the muscle that you have or risk having the skinny-fat physique, where you carry a substantial amount of body fat together with reduced muscle mass, for that slack and pudgy look. In order to reap all the benefits of cardio without risking a loss of lean mass, consider high intensity interval training instead, where moderate intensities (of around 3 min) are alternated with very high intensities for a short period of time (around a min). This succession of cycles should be repeated for a total duration of 20-30 minutes per session and can be performed on any cardio machine. Those seeking to gain maximal strength and power might want to scale back on their cardio. There is sufficient evidence to link increased cardio activity to a decrease in strength gains as the recruitment of slow-twitch muscle fibers during cardio work can interfere with the development of fast-twitch muscle fibers, which are crucial for making strength gains. Thus, cardiovascular fitness can come at the expense of strength gains but this is more applicable to athletes who require maximum strength for their sport. The Verdict: For those aiming for a better physique, don't neglect your Cardio, but don't focus on it exclusively either. Those looking for strength gains should minimize their cardio work and leave it out of their training plans if need be. For the rest of us, combine cardio with resistance training and a proper nutritional plan to achieve that lean, hard look while maintaining optimum fitness.

www.FitnessExpertNetwork.com

- 228

About the Author


Han Ayden is a certified personal trainer and a body transformation specialist located in Singapore. His website is http://www.physiquemakeover.com

www.FitnessExpertNetwork.com

- 229

"7 Secrets to Getting Maximum Results In Minimum Time From Your Health And Fitness Program!"
By Holly Leonard
If youve tried more than a few fitness and fat loss programs in the past and continue to fail time and time again, you are not alone. The truth is most people who start an exercise or diet program fail. However, this failure is not your fault. You've simply been lied to, mislead and ripped off by the weight loss industry. If you are frustrated, confused, and seeking results, I'm about to let you in on the real secrets to getting maximum fat loss results in minimum time. These 7 fat loss secrets will eliminate any possibility of failure and help you to achieve your fat loss goals quicker than you ever thought possible. These secrets you will skyrocket your energy, stoke your metabolism and help you sculpt lean and sexy muscle fast!

Here are the 7 fat loss secrets:


1. Visualize Your Goals. Begin by creating your new physique in your mind first. It's impossible to achieve a healthy and fit body when you have no idea what that means to you. Start by imagining exactly what you want your body to look like. Be very specific - what will you look like, what will others say to you, how will you feel. While this may seem silly at first, it is a critical component to your success. In fact, the mind cannot distinguish between an actual event and something that you imagined. After you have a clear picture in your mind take a moment and write your vision down. You will be 90% more likely to succeed if you write your goals down on paper. 2. Enlist the help of a support team or fitness coach. One of the key qualities of all success achievers is that they enlist the help of people who have already achieved what they themselves seek to accomplish. To achieve significant, long term results, the guidance of a fitness expert will put you on the path to success. Without support and regular accountability it's too easy to get distracted and forget about your goals. Use accountability to stay on track with your goals to prevent frustration and weight loss plateaus. 3. Consume 5 - 6 small meals per day. The single most vital factor to increasing your metabolism (the speed at which your body burns through calories) is to increase the frequency of your meals. I know you've been told that you must cut down on your calories and exercise more, but that will not work. Eating less and working out more will doing nothing but decrease your metabolic rate. However, if you eat the right foods in the right amounts it'll remain high while still
www.FitnessExpertNetwork.com - 230

allowing you to burn fat. By consuming adequate amounts of proteins, starchy carbohydrate and fibrous carbohydrates you can boost your metabolism 100-200 calories per day. 4. Increase your lean muscle. Metabolism is largely related to the amount of lean muscle you have on your physique. An increase in 5 pounds of lean muscle will stoke your resting metabolic rate (RMR) the amount of calories you burn just to sustain life - by 100 calories every day. The only way to increase your lean muscle is to perform resistance training. Not only will you boost your RMR by burning more calories all day and night, but you'll increase metabolism by the exercise itself and the recovery process. 5. Perform Interval Training. Interval training simply refers to a series of intense activity separated with short rest periods (active recovery). By using interval training you are able to exercise at a higher intensity without burning yourself out in minutes since you alternate between high intensity and low intensity efforts. Intervals not only improve your cardiovascular fitness, but burn way more calories and fat than slow, long-duration aerobics. In fact, you'll burn about 300-400 calories during your workout and another 100 -200 calories per day even when you are sitting on our butt. This is known as "the after burn" and it's the most important factor to burning fat. 6. Consume a post-workout shake. After your resistance training or interval training it's critical to put your body into a recovery state and maximize metabolism. By drinking a shake of fast acting protein and carbohydrates you'll ensure that you start to rebuild muscle tissue immediately and prevent any unwanted muscle soreness. 7. Increase your water intake. Water is a vital component to life. It's impossible to survive without clean water every day. If you don't consume enough water your body will age quicker, appear fatter, and be more susceptible to colds, flues, increased soreness and much more. As a general rule of thumb you should take your bodyweight and divide it by two to get the ounces of water your body needs daily. Remember these 7 fat loss secrets only work if you follow them consistently. The complete formula will help you achieve maximum success from your fitness program. Start by incorporating one secret and once you've mastered it move on to the next until you've mastered them all.

About the Author


Holly Leonard, owner of BeFit Health and Wellness Solutions, is a body transformation specialist who has helped hundreds of men and women reclaim their attractive, healthy and energetic physiques. For more expert fat loss advice, please visit http://www.befithealthandwellness.com
www.FitnessExpertNetwork.com - 231

Fitness Doesnt End After Three Months


By Hut Allred
Youve been working out on a regular basis, sticking to your routine, eating right, you get asked out on a date by that special someone, theres no way you can say no, so you decide to skip working out and blow your diet. Its just one night, what can it hurt. Its so often than not that one excuse to go off your diet or skip going to the gym starts to turn into a regular habit, and before you even know it, youre not even going to the gym at all. Most people when they first start working out are really motivated, but after two or three months they find that it gets easier and easier to make up excuses why they shouldnt have to work out. Its safe to say that 75% of people who start to work out will fizzle off within three months. Most people get started in January, New Years Resolution, and by April theyre not exercising at all. Once the exhilaration wears off, so do the trips to the gym. Fitness doesnt end after three months. Keeping fit and staying in shape is a lifelong commitment whether it is through diet, exercise, or a combination of both. If youre thinking about cutting out your exercise routine, here are a few things you might want to try to help you stay motivated.

Routine- Make exercising as much a part of your daily life as you can, just like brushing your teeth. The more of a routine exercising is, the more likely you are to stick to it. Convenience- Choose a time and place to exercise that is easy for you and fits well into your schedule. This will make it easier to stick to. Realistic Goals- If you can only work out three days a week, dont try and do five. Records- Keep records of your workout routines and any progress or changes you might need to make. Fun- Make your workout routines fun, by changing routines or adding some kick boxing in with your weight lifting. If its fun, youll look forward to it more. Trainer- Try working out with a fitness trainer. Its their job to help you stay motivated and teach you training techniques that are the most beneficial to your success. If you cant afford a trainer, try getting a workout partner. When you workout with someone, you can help keep each other motivated. Three Months- Make a commitment to working out consistently for three months. Give yourself a chance to make working out a habit in your life. It may not feel like it at first, but over time it will be just a normal as getting up in the morning.

Fitness doesnt have to end after three months if you give it a fair try. If you fall of the wagon, dont beat yourself up, get right back on. Making a commitment to commit is the first step in the right direction to a successful exercise regimen.

www.FitnessExpertNetwork.com

- 232

About the Author


Hut Allred is the President of New Wave Fitness. Inc. located in Dallas, TX. His company provides in home personal fitness coaching throughout the Dallas-Fort Worth area. His website is www.bestdallaspersonaltrainer.com

www.FitnessExpertNetwork.com

- 233

"In Fitness, Some People Need a Push"


By Hut Allred
From October through December you often hear the words Ill start my nutrition program after the first of the year. For one reason or another New Years seems to be the perfect time of year to start your nutrition program and get back into shape. You may have decided that you want to lose weight for a special occasion, health reasons due to injury or medical conditions, or just because you need more energy and would like to get into better shape. No matter when you decide to start your nutrition program and exercise routine, working out with a fitness trainer can be just the thing you need in order to jump start your fitness & nutrition program. Personal trainers will help design a workout and nutrition program that is suited to meet your specific needs. Trainers work with you one on one, teaching you specific exercises and techniques, diet and nutrition, motivation, and even how to deal with stress. Your fitness trainer can teach you the best exercises to lose weight that help you deal with your problem areas. Personal fitness trainers can meet you at the gym or workout with you in the convenience and privacy of your own home. It all depends on what works best for you. If time is an issue, you might want to workout at home. If you would like the option of more equipment, you might want to work out at the gym. If you do decide to workout at home, dont be concerned about not having enough exercise equipment. Your personal trainer can teach you exercises that will target all the spots you need to work on without the use of gym equipment. When you first meet with your fitness trainer, they will go over your personal needs, evaluate your fitness level, review your nutrition program and discuss your desired goals. Once you have determined a game plan, your personal trainer will teach you the proper way to execute each exercise in order to obtain the maximum benefit. It takes more than one session to figure out exactly what your fitness needs are. When you workout with a personal trainer you not only develop on a physical level, but a mental level as well. Your personal trainer will learn when you need that extra push, when hes pushing you to hard, what your strengths are, and what limitations, if any, that you might have. Finding a personal trainer that you like, can communicate with, and you are compatible with is an important part of maintaining a successful workout routine. If you like your personal trainer, you will be more likely to want to work out, your workouts will be more enjoyable to you, and you wont feel offended when your trainer tries to push you to the
www.FitnessExpertNetwork.com - 234

next level. You can look at working out with a personal trainer as an investment in your health and well being. Your own personal health is priceless. With commitment, discipline, and the motivation of a personal trainer, you can achieve your goals of health and happiness.

About the Author


Hut Allred is the President of New Wave Fitness. Inc. located in Dallas, TX. His company provides in home personal fitness coaching throughout the Dallas-Fort Worth area. His website is www.bestdallaspersonaltrainer.com

www.FitnessExpertNetwork.com

- 235

The Biggest Fitness Mistake


By Hut Allred
We all know that exercising has many benefits. It can help you to lose weight, tone and tighten, get back in shape, and target health problems such as high blood press, cholesterol, and diabetes, not to mention others etc. But who would think that there could be a wrong way to exercise? Any kind of exercise is better than no exercise. Right? While any type of exercise might be better than no exercise at all, there are fitness mistakes that can in one way or another keep you from getting the ultimate benefits from your workout routine. As a fitness trainer myself I see these mistakes all the time, especially when someone is just getting started with a new workout routine. The biggest fitness mistake that I see is when people set unrealistic goals for themselves. Many people when they first come to the gym are really motivated and excited to start their workout routine. This is all great, but the problem is that many people expect too much, too soon, hoping to get dramatic results in a couple of workouts, it just doesnt work that way. Gaining all that weight or getting out of shape didnt happen overnight, so what makes you think you can get rid of it overnight. Setting unrealistic goals is a recipe for failure. Its natural to want to drop those extra 40 pounds in a month, but thats an unrealistic goal. Not only can setting unrealistic goals discourage you from wanting to work out, but it can also increase the chance of injury involved when working out if youre in too much of a hurry. I ask all of my clients what they hope to achieve before committing to a workout program. Its easier to stick to a workout routine when you set goals that you know you can achieve. Its like learning to walk before you can run. You set a small goal and once you achieve it, you set a larger goal. Having a sense of accomplishment is one way to stay motivated, it makes you feel good about yourself and helps inspire you to the next level. Nothing is more defeating than setting goals that are unattainable and when you first start to workout youre there because you want to feel better about yourself, not worse, so in order to avoid this pitfall you need to start your workout program at a pace that you can keep up with. Avoid the biggest fitness mistake by talking to someone who is familiar with customizing workout routines, such as a fitness trainer. Fitness trainers are great motivational tools as well as being knowledge in the area of exercise and nutrition. They can help you set up a workout routine that will enable you to achieve your goals.

www.FitnessExpertNetwork.com

- 236

Working out with someone who knows what theyre doing will help you get started on the right foot. If you find a workout routine that suits your needs youll be more inclined to stay with the program and achieve those realistic goals that you set for yourself.

About the Author


Hut Allred is the President of New Wave Fitness. Inc. located in Dallas, TX. His company provides in home personal fitness coaching throughout the Dallas-Fort Worth area. His website is www.bestdallaspersonaltrainer.com

www.FitnessExpertNetwork.com

- 237

"Working Toward Fitness"


By Hut Allred
Do you need a personal fitness trainer? Statistics show that 1 out of 3 people in the United States today are overweight, which means 35.70% or 97.1 million of the American population has a weight problem. 60% of people aged 20 and older are overweight while children between the ages of 12 to 17 are 12% overweight and children between the ages of 6 to 11 are 14% overweight. Out of these percentages, over 44% of Americans are considered obese with a body mass index of 30% or higher. When you take a good look at these statistics its hard to ignore the fact that there is definitely a problem where weight is concerned. Fast food restaurants, fast paced lifestyles, poor eating habits, and lack of exercise are all common contributors to this growing epidemic. While there is no secret cure or miracle pill that you can take to lose weight, the good news is that there are things you can do to control your weight if you really set your mind to it. With a proper health regime of exercise and nutrition you can develop a personal fitness program that will provide you with good ways to lose weight and keep it off. Your first step to losing weight is making the commitment to do what it takes to take those unwanted pounds off. Once youve made that decision, you might want to consult with a personal fitness trainer. A personal fitness trainer can help you decide what workout and nutritional program will work best for you in order for you to achieve your fitness goals. Not only will a personal fitness trainer work with you one on one, but they are also there to help motivate and challenge you during your workouts. Staying focused and motivated is not always, sometimes life just get in the way. It is your personal fitness trainers job to help you with both physical and emotional issues that may keep you from sticking to your workout routine. There are days when you just dont feel like working out or going to the gym, especially if youre slow in seeing your results. But you must remember that you didnt gain the weight overnight, so its not going to come off overnight either. Getting to the point where you begin to see the results from your efforts is sometimes the hardest part of losing weight. Everyone loses weight at different rates. Men usually can lose weight faster than women. Your personal fitness trainer works with you on a personal level to help keep you motivated at times when you just feel like giving up. Sometimes all you need is a little extra push to get over the hump. I cannot stress enough the importance of health related fitness. The statistics alone prove that we are a Nation well on our way to a society that is out of shape and overweight. It is not just a problem that affects adults anymore, but young children as well. By committing
www.FitnessExpertNetwork.com - 238

to make changes in your lifestyle you can be on your way to a happier, healthier, and thinner life.

About the Author


Hut Allred is the President of New Wave Fitness. Inc. located in Dallas, TX. His company provides in home personal fitness coaching throughout the Dallas-Fort Worth area. His website is www.bestdallaspersonaltrainer.com

www.FitnessExpertNetwork.com

- 239

"Medicine Ball Training At Home"


By Ibsen Alexandre
Medicine ball is by far one of the best ways to train at home and see tremendous results. Unlike being at a traditional gym setting, which requires lost of space to develop many exercise skills. Medicine balls can be carried around very easily at your home and do not require a lot of space. In fact, you can draw a little square somewhere at your place that is very comfortable and use it as your work out space to use the medicine ball to perform various exercises. Medicine ball training is very advantageous for anyone who wants to lose weight and increase aerobic capacity (the total amount of oxygen that your body can take up), and core strength. On top of that, training with a medicine ball will also help enhance your cardiovascular system. Training with a medicine ball allows you to activate more motor neuron from the Central Nervous System (CNS), thus having more musculature contraction of the muscle groups being engaged. The abdominal regions and the lower back region are also consistently engaged because they work as a core support during most of the movements. If you are looking to shape up in a short amount of time medicine ball training at home is one of the safest and best ways to do so. The multiple movements around the joints that medicine ball allow you to do is phenomenal. Normally you want to start up with a dynamic warm-up. Yes! These cold muscles of yours need more oxygen and need to get warmer so you can get ready to start your training. Usually a warm up will be about 5 to 10 minutes. This is critical because you want to increase your heart rate and start increasing your body core temperature, get the joints to be more lubricated, the muscles warmer, and the ligaments ready to operate. Stretching about 10-15 minutes should be done following the exercise routine just to elongate the muscle fibers more, decrease stress on the joints, and prevent muscles soreness. Okay! Now it is time to take you to your 20 minutes medicine ball exercise routine. Keep in mind it is critical that you perform the routines at least three times a week for 30 minutes with 30-60 seconds for rest. Pump up your music if you have a good CD, iPod, or just your radio, have your bottle of water ready or some sort of fitness water, like Gatorade or Propel (help balance your electrolytes for you, so you can keep your energy up). To view the examples of some of the exercises you can perform at home, the park, or your own backyard to start seeing tremendous result with medicine ball training. Go to www.bodybuzzfitness.com and visit our Health Library page. There is a very simple way to get these routines. Go to www.fitnessgenerator.com/ibalexandre , view the demo, and start enjoying a better you. If you have any questions please email us at info@bodybuzzfitness.com

www.FitnessExpertNetwork.com

- 240

About the Author


Ibsen Alexandre Health and Fitness Professional Bodybuzz Fitness LLC www.bodybuzzfitness.com www.ibsenbodysculpt.blogspot.com

www.FitnessExpertNetwork.com

- 241

"Why Avoiding Cardio and Focus More on Weight Training Will Help YOU get Better Results and Lose Weight Faster"
By Ibsen Alexandre
What exactly is cardio anyway? Many of you go to a fitness facility or a gym without a good understanding of the word cardio. It is mainly a short-term use for cardiovascular. If I were to break this word down for you, it is simply a descriptive term for the heart and the blood vessels. In this sense cardio = heart, vascular = blood vessels. So again, cardiovascular has to do with pertaining or involving the heart and blood vessels via some form of activity. We won't go in too many scientific details here. So, where exactly I am going with this article? Keep reading to find out. Many of you who want to lose weight, just jump on an elliptical, or treadmill, or an upright bike and spend 1 to 2 hours on it and doing Cardio. Usually, some of these people will either read it in a magazine or get the advice from someone with a totally different body type, or lack of knowledge about how the body works, not to mention genetics factor is also involved. Listen! I am not implying here that doing cardio is bad for you and you should avoid it entirely, but you should know first and foremost why you are running on the treadmill and using the elliptical to begin with. Some of you dont even challenge your central nervous system enough or the body when you use the upright bike or the treadmill; therefore it's a bigger waste of your time if you want to see results fast. Performing cardio exercises is essentially good to improve your cardiovascular system. By this, I'm referring to increase the amount of oxygen in the blood vessels, loosen up the heart muscles, lubricates the joints, especially the knee joints for injury prevention, promote more elasticity for muscle fibers, warm up the muscles via thermo genesis (rise in body temperature, thats when you start getting hot and sweating too). Doing cardio every single day without doing some form of interval and circuit training on them (the machines that you usually use) will only jeopardize your results and weight. Let me tell you a very short story. Everyday I walked by on the second floor of a fitness facility I used to work at. I always see a lady doing cardio. For the sake of examples let's just call this lady Barbara. I worked with many clients who I have helped with this scenario here, but I'd like to use Barbara this time. That's all she did, cardio. Six months later, I saw her with the same figure, nothing really changed. I approached her and said, This is a very nice piece of equipment you are working on today. She replied, "Yes! I love it, but I can't seem to lose weight on it." I told her, "If you're serious about losing weight and see results faster, then let's try to avoid the cardio for 1 hour everyday." She was socked, and the message on her face was simply, "You can't be serious? I have been taught and heard this is how I can lose weight rapidly."

www.FitnessExpertNetwork.com

- 242

Here's a great message for you and if you are reading this far, your attitude about losing weight faster and get better results will change and have an impact on others. The message: There are many physiological changes that occur inside the human body after just doing, 15 or 30 minutes of cardio. If you ever heard of the term Plateau, then you know exactly what I am referring to. However, it is merely different and a little more complicated than that with doing cardio for a very long period of time. For men, reaching up to 45 minutes and more, the level of testosterone stop dropping significantly and other fat hormones will start taking over; in order to keep you going, and sustain that energy. Yes, fat is actually a main source of energy for the human body. After it breaks down carbohydrates for fuel, then it will start attacking your protein level, and interfere with protein synthesis, and then fat will be its last resort. After 30 - 45 minutes doing cardio, especially at a medium to high intensity, for women, your amount of estrogen start lowering. Do you know what happens after that? You guessed it right, if you say, fats hormones are taking over. Cortisol is one of the most disgusted and annoying hormone, at least in my opinion. It's a belly fat hormone, and then you have lipase, another fat hormone, and much, much more. These hormones just love to wait when estrogen and testosterone is giving up, so they can take the stage and be in control. And once they do my friend, you actually put yourself in a situation to gain weight, rather than losing. No wonder why many of you keep on saying, ?well I do cardio all the time and I dont seem to lose weight, in fact I gain weight instead, whats going on?? All right, enough all of this gibberish scientific jargon. What you need to keep in mind is that avoiding too much cardio and focus on weight training instead is better for you if you want to lose significant amount of weight and feel better. Now, let us get back to analyze the situation of our lady, Barbara. I told Barbara, listen, tomorrow when you come into the club, do only 15 minutes or cardio then I will pick you up and take you to a 7 minutes work out, and she agreed. The next day, I just screened her very quickly to find out if she had any joints injury, any pain, if she was on medication and so forth. I simply showed her 7 exercises that she can literally execute in just 5 minutes by using mostly her body weight as resistance, shorten her resting interval, with a high tempo. I said ?Barbara, all you need to do with these 7 exercises Im going to prescribe you is changed the orders and the intensity every time you come in, and I want you to perform them 3 times a week for just about 15 minutes, doing only 2 sets, and get involve in an group exercise class and a yoga class. She did just that, and guess what, it didn't take her 2 months to shed a lot of weight off and get a little toner. For argument sake, you can always visit my website at the end of this article to check out my testimonial page, or shoot me an email. You see! The myth about our industry is that the majority of women think and even some men think, women shouldn't be lifting weights because they will end up bulky or looking like a muscle head. I don't know how many times I met a woman who wanted to lose weight and get toner and shove this statement right in my face. You see my friend; there is a typical saying that goes like this what you don't know you don't know?. In fact, going on a strength and conditioning resistance program where you are putting stress on the body, get your muscles to work harder, increase muscles mass, getting your mind more involve in the process is easier and faster to lose weight rather than spending an eternity
www.FitnessExpertNetwork.com - 243

on a cardio machine. When you gain muscle mass, it decreases the percentage of fats and restricts more water. This is a reason why when a woman starts a new exercise regimen, she notices she feels lighter, even loses 3 pounds or more but weighs the same numerous times. My advice to you is let the body and your brain do their jobs with your effort, and put the scale in a corner and stop worrying about it. The only thing the scale will do for you is increase your stress hormones more, then your stress hormone will increase your fat hormones, then these bad boys will be laughing at you trying to lose more weight. Also, some of you might have worked with someone who didn't have the adequate knowledge about the science and philosophy of exercise and sound nutrition, or even worse, follow some sort of programs in a magazine that wasn't even met for your needs to begin with, and then you end up being bulky. The reality my friend, and the truth is if your truly desire to tone, firm up quicker, get lean, and lose weight faster, next time you go on a piece of cardio equipment do not stay on it for 1hr and 30 minutes. Find something else to do after that, and I'm not talking about going from one treadmill to an elliptical or the stair climber. Go on a machine and perform an exercise you love. If there are training staff on the premises, don't be shy and afraid to ask someone to show you an effective weight training exercise. The training staffs are getting paid to help you as well, and I am sure you are not paying a membership fee just to go to a gym to perform cardio everyday. If this is the case, it would be wiser to safe your hard earn money and run up the stairs of your house everyday, jump in place for 2 minutes or so and see better results. Your goal on a cardio piece should be 5 - 45 minutes. Get involve with other outdoor activities, like hiking. Take a yoga class every week if you can. Control what you eat each day, and stay involve with an exercise program regimen, then you will know exactly why avoiding cardio and focus more on weight training will help you get better results and lose weight faster.

About the Author


Ibsen Alexandre Health and Fitness Professional Bodybuzz Fitness LLC www.bodybuzzfitness.com www.ibsenbodysculpt.blogspot.com

www.FitnessExpertNetwork.com

- 244

"Total Body Transformation: Part 1 Training"


By James Cipriani
Are you frustrated with all of the conflicting information about how to train for a true total body transformation? Are you frustrated with busting your butt in the gym hour after hour, month after month, and year after year with little or no results to show for it? I AM PROMISING YOU RIGHT NOW THAT IF YOU FOLLOW THIS ARTICLE TO A TEE, YOU WILL TRANSFORM YOUR BODY IN THE SHORTEST TIME POSSIBLE - GUARANTEED!!! I am confident that you will see me as a source for all of your muscle building, fat loss, health, and fitness pursuits. How do I plan to do that? Simply by providing you with the truth and a plan that will work at least three times faster than anything else you have ever tried before. My mission is to spread the word and educate as many as I can...whether that be just one, one hundred, or one thousand. What I am going to uncover in this article is the basis for all my total body transformation training. I did not create the following concepts that I am about to dispel to you. But, for over a decade now, I has taken the combination of scientific knowledge and real world trial and error (through not only training myself, but hundreds of others) and provided our industry with a no B.S. approach to weightlifting. I am giving you a very valuable tool - a tool that has created some of the greatest drug-free body transformations ever! Is my way the only way to produce results. Obviously there isn't, as proven by the countless training styles of such great physiques throughout history. Through trial, error, and research I have formulated the perfect cycling method for everyone. The body is a very adaptive organism and to insure that we avoid the dreaded "plateau" as well as injury, smart/calculated changes need to be made on a consistent basis. The scope of this article is going to cover the one true variable in all the phases of my total body transformation training programs - "overload." You may or may not know what the definition of overload is. If you do - great. If not, learn it inside and out, upside and down. Put it to use 1000% and reap the rewards. Overload is the #1 factor in all training. Overload Training Before I dive in, I want everyone reading this to do one thing for the rest of his or her training life - Always, always ask yourself "why" you are doing something. If you do not have a logical, scientifically proven reason to your "why," do not do it. I tell you this because as I lay the program out for you, I will explain each principle in detail. You will
www.FitnessExpertNetwork.com - 245

not just walk away knowing the "what's," but you will be educated in the "whys." To understand the principles behind Overload Training, you must first understand the physiological process of building muscle. One thing and only one thing is responsible for building muscle, providing your muscle(s) with a stress that it is not used to and this is accomplished three different ways: 1. Increased weight used 2. Increased reps done with a certain weight 3. Doing the same reps with a certain weight in a shorter period of time. Guess what? That right there is overload. That is why so many people can train so many different ways and achieve some sort of body transformation response from it. Some will do 6 reps, some 12 reps, and even some 15 reps or more. Some people use supersets, some straight sets, some drop sets. Everybody has their own way of how to build muscle and they all work to some degree. How can that be? If you are providing your muscle with more work (weight, reps, sets, etc) than it was previously used to, no matter how you stimulate it, it is going to respond. You may be asking what difference does it make how you train if all training has the ability of stimulating a muscle transformation. Well if you are like me you are not after just some transformation you are after MAXIMUM TOTAL BODY TRANSFORMATION! And if you are anything like me you are after it in the shortest possible time. We are unfortunately involved in an activity that allows us to do things (for lack of a better word) "wrong" and still get some results. Do not settle for some results. Train the BEST way possible and maximize your results. The Cycle Training Approach As mentioned, cycle training is your best approach. Cycle training allows you to avoid injury, avoid plateaus, train all muscle fibers for maximum response, and stay mentally stimulated (just to name a few). I virtually use a 3 phase system - Maximum Strength Phase, Hypertrophy (or Muscle Stimulation) Phase, and the Muscle Defining (or Fat Burning) Phase. All phases (outside of transitional phases, which are more of an Active Rest phase) are based solely on one of these three phases or a combination of two. No matter what phase I am in or what the priority of the phase may be, one thing remains constant - the overload principle. My Total Body Transformation Training System usually starts with the pivotal Maximum Strength and Growth Phase. Whether you train using a cycle training approach or not, the principles behind my Strength and Growth Phase should be respected and followed at some point in your training. Let's take a look at the principles behind this phase:
www.FitnessExpertNetwork.com - 246

Principle #1 Do Not Train For More Than An Hour. It is scientifically proven that this shorter duration training maximizes your hormonal spikes. Training any longer is going to increase your secretion of cortisol, a catabolic hormone. Your routines also need to have a "sprint-like" quality to them to maintain maximum intensity. If you train too long you are going to pace yourself, whether that be consciously or subconsciously. No matter what phase I am in, I try not to go over the one hour mark. Principle #2 Train Only 2 Major Muscle Groups In A Workout. This allows you to take advantage of Principle #1, yet still take a multi-angle/multiexercise approach to training your body parts. It has psychological benefits, as well. You are more apt to pour more into your workouts if you know you are only hitting a couple of muscle groups in a given workout. Note: if you are only able to get to the gym 2-3 times a week, then this principle is obviously obsolete. Principle #3 Do No More Than 6-8 Total Heavy Sets Per Muscle Group. I will tell you right now, this is generous. Honestly if you are pouring maximum intensity into your workouts, you probably won't need much more than 4-6 heavy sets. The stronger and more experienced you are, the less you will need. Also, with the given rest periods that will be prescribed, this is about all you could accomplish in the recommended time frame. Note: "Heavy" sets do not include warm-up sets. Principle #4 Do 4 To 6 Reps Per Set. This is the heart and soul of the Strength and Growth Phase. It is one of the principles that separate it from other phases. For you to get the most muscular stimulation possible, you want to attack the muscle fibers that have the most growth potential - - your white, fast-twitched muscle fibers. Any other fiber has minimal response potential in comparison and it is scientifically documented that the way to hit these white fibers is with a heavy weight in a 4 to 6 rep range. Also, any higher rep range is going to draw excess lactate into the muscle, thus fatiguing the muscle. Remember... overload builds muscle, not fatigue. If you are constantly pulling lactate into the muscle, you will hinder your performance and shortchange your overload. Lastly, the added benefit of the 4 to 6 rep range is the "focus" element. It is a lot easier to put forth 100% mental intensity into a set that lasts 20 seconds than a set that would last two to three times that. Principle #5
www.FitnessExpertNetwork.com - 247

Rest 2 Between Sets. Another element critical to the Strength and Growth Phase. A scientifically proven aspect of performance is that it can take anywhere from 90 seconds to 3 minutes for your Krebs's cycle to recover maximally, depending on the muscle being worked, the amount of weight used, and the exercise being performed. Again, if you do not fully recover between sets you are going to compromise your next set performance. Thus, in turn, would shortchange your overload on your target muscle. Optimal rest-time between sets in a Strength and Growth Phase would be 2 to 2 1/2 minutes, so set your stopwatches. Principle #6 Train Each Muscle Once Every 5 to 7 Days. It has been shown time and time again that a muscle can take up to 9 days to fully recover from a heavy, high-intensity workout. Get this straight if you don't already know it...WE DO NOT GROW IN THE GYM! Our lifting is just the stimulus for muscle growth. The recovery process is where the muscle responds by growing stronger and bigger, readying itself for future stress. If you do not allow full and complete recovery of your muscles, you will impede your growth and soon venture into the realm of overtraining. Now that I have laid out the principles of Strength and Growth for you, you are probably asking yourself what a typical routine would look like. Below is one that I have used myself as well as with my personal training clients with great success. This routine is a great template for all of you to start with in your quest for MAXIMUM TOTAL BODY TRANSFORMATION ! Mondays - Legs Squats (4 warm-up sets) 3 x 4-6 Leg Press (1 acclimation set) 2 x 4-6 Stiff leg Dead lifts (1 acclimation set) 2 x 4-6 Standing Calf Raise (2-3 warm-up sets) 3 x 6-8 Seated Calf Raise 2 x 6-8 Tuesdays - Chest & Biceps Incline Bench Press (4 warm-up sets) 3 x 4-6 Bench Press 3 x 4-6 Decline Press 1 x 4-6 Barbell Curls (4 warm-up sets) 2 x 4-6 Hammer Curls 2 x 4-6 E-Z Bar Curls 1 x 4-6 Thursdays - Back & Abs Bent Rows (3-4 warm-ups) 2 x 4-6 V-bar Pull downs 2 x 4-6 Weighted Pull-ups 2 x 4-6 Straight-bar Cable Rows 1 x 4-6 Weighted Leg Lifts (1 warm-up set) 2 x 12-15
www.FitnessExpertNetwork.com - 248

Cable Crunches 2 x 8-10 Fridays - Shoulders & Triceps Seated Dumbbell Press (4 warm-ups) 3 x 4-6 Seated Military Press 2 x 4-6 Side Laterals (1 acclimation set) 2 x 4-6 Lying Extensions (1-2 warm-up sets) 2 x 4-6 Pushdowns 2 x 4-6 Seated Overhead Dumbbell Extensions 1 x 4-6

Be sure to read Part 2 of this article.

About the Author


James Cipriani is a certified personal trainer located in Danbury, CT. He is a featured writer for many fitness websites and magazines. His website is: http://www.jimcipriani.com Log on now! Filled with articles, e-books, it is your guide towards health and fitness RESULTS! While you are there, subscribe to one of the internet's Most Popular Bodybuilding and Fitness Newsletters - Jim Cipriani's Cutting Edge Fitness Chronicle. It's FREE. Each monthly issue is crammed with training tips, nutrition articles, supplement reports, exclusive discounts, and much more.

www.FitnessExpertNetwork.com

- 249

"Total Body Transformation: Part 3 Supplements"


By James Cipriani
In this installment of the Total Body Transformation series, we are going to cover what supplements to take and how to take them. But before I get into the nitty-gritty of supplementation, let's make one thing very clear - - If your training and nutrition are not in order, supplements are virtually worthless. There is no such thing as a magic bullet in the supplement industry that will make up for sub-par workouts and poor eating habits. Train right! Eat right! Then supplement right! Supplements should be considered the last leg of our body transformation tripod. Now that this is fully understood, let us build a hierarchy of supplements based on importance and effectiveness. To start, let's envision a three level pyramid with the base being our "foundation" supplements, the middle level representing our "performance enhancement" level, and the top level being the "fine tuning" level. Our Base Your foundation level represents supplements that will not only help in accelerating muscle growth and fat loss, but they optimize personal health and well being. In a quest for a total body transformation or not, these supplements are beneficial to (and in my opinion - needed by) everyone. This level is your meal replacement powders, whey protein isolate, l-Glutamine, and your multivitamin and minerals. There is nothing magical here. Use of these supplements alone form the basis of a highly effective nutritional program. In fact, I don't view meal replacements or whey protein isolate as supplements at all. I view them as food. If you read Part 2, you will recall that I am adamant about the importance of protein in your diet to augment your body transformation efforts. Well, just like fats and carbohydrates, not all proteins are created equally. The proteins found in these two products are the highest quality available on earth. It is virtually impossible to match the low calorie/nutrient denseness of MRPs and you won't find a better protein for building/maintaining lean body mass then whey protein isolate. I find myself taking about 40-60% of my total protein intake in the form of these two, shall I say it, supplements. WORD OF CAUTION: Not all supplements are created equally, either. Don't get ripped off! Do your research and go with a credible company. Level Two

www.FitnessExpertNetwork.com

- 250

Our "performance" level of supplements will be our thermogens/workout enhancers and micronized creatine. These are the supplements that you can feel working. These are the supplements that help you maximize every minute you are in the gym. These are for those who have the desire to be bigger, stronger, faster, and leaner - - otherwise known as those who desire a total body transformation. I have to put one more category of supplements in this level and that is antioxidants, specifically vitamin C, vitamin E, betacarotene, and NAC. You will not necessarily feel these working, but research has shown that these little free radical fighters and cystiene enhancers can make or break your recovery process, a.k.a. RESULTS! Top Of The Supplement Pyramid Our last level in our pyramid, the "fine tuning" level, are supplements that MAY provide some benefit, but are not obtainable from a regular diet. Included here would be alpha lipoic acid, CLA, Glucosamine formulas, and DHEA - just to name a few. Are they needed? No. Will they be beneficial? To some. There are so many other supplements I could go into, but I recommend everyone start with the first two levels of our pyramid and work from there. I find myself at times only using these supplements. Make that most of the time. Instead of going nuts and purchasing every product out there, determine your goals and supplement needs and the devise your plan. Timing Your Supplements To Build Muscle There is a crucial time period shortly after your workouts that is a make-or-break period for muscle. The timing of the insulin spike is important for needed amino acid transport. This is mandatory for prevention of protein degradation and stimulating synthesis. In the past couple of years, science has opened our eyes to important supplementation tactics that stimulate this powerful muscle building mechanism that will, in turn, lead to overall gains in muscle growth. First we were enlightened to the fact that a pre-workout protein/carb supplement BEFORE your workout increases the flow of amino acids to working muscles during training. So you would be wise to consume a pre-workout shake consisting of protein and simple carbohydrates. This will flood your muscles with valuable building materials they need while working. Next, researchers showed us that ingestion of a supplement consisting of amino acids and simple carbohydrates directly AFTER training is the most potent stimulator of muscle growth. It would then make sense to consume the same type of shake post-workout as you did pre-workout. But, you can't stop there. Research has also shown us that amino acid transport and uptake into muscle is 300% greater during the three hours post workout than any other time of the day.

www.FitnessExpertNetwork.com

- 251

What does that mean to you? You need to feed and supplement yourself properly and frequently throughout these three hours to maximize your total body transformation. Here is what it looks like: Step 1. Use a protein/carb liquid 30-45 minutes preworkout, preferably whey protein isolate and a glucose mixture. Now is also a good time to use creatine, glutamine, and thermogens as well. A good ratio is about 35-45 grams of protein and 25-35 grams of carbs with 5-10 grams of creatine. Step 2. Ingest the same shake immediately post-workout. These first two steps are your "total body transformation bracket." This is also a good time to utilize creatine and glutamine again, as well as taking your antioxidants. Step 3. You still have time left in your three hour window to capitalize on, so you will want to have a whole food meal rich in lean proteins, complex carbohydrates, and low in fat.

About the Author


James Cipriani is a certified personal trainer located in Danbury, CT. He is a featured writer for many fitness websites and magazines. His website is http://www.jimcipriani.com. Log on now! Filled with articles, e-books, it is your guide towards health and fitness RESULTS! While you are there, subscribe to one of the internet's Most Popular Bodybuilding and Fitness Newsletters - Jim Cipriani's Cutting Edge Fitness Chronicle. It's FREE. Each monthly issue is crammed with training tips, nutrition articles, supplement reports, exclusive discounts, and much more.

www.FitnessExpertNetwork.com

- 252

Total Body Transformation: Part 4 Cardio...The Good, The Better, and The Best!
By James Cipriani
Walk into almost any gym in your area and you will see as much confusion as to how to incorporate cardio into a body transformation program as you would see in the mass confusion of how to weight train correctly. Low-intensity, high-intensity, short duration, long duration, cardio on an empty stomach, etc. The list is endless. And to top it off, there are the growing numbers of different machines that are available to us that add to our confusion as to what is the best way to do cardio and what do we do it on. In part four, we are going to answer all of these questions. Read it, execute the information presented to you and reap the rewards. To understand the information presented to you fully, let us first examine the three main benefits of incorporating cardio into your fitness program: 1. Cardio burns calories - the expenditure of energy in an effort to burn fat. 2. Cardio exercise enhances cardiovascular health. 3. Cardio improves our endurance. Of the utmost importance is the fact that cardio enhances our cardiovascular health, but I realize that the majority of you that are reading this article have a great deal of desire to incorporate cardio for the first reason listed - fat burning. Most will get on the bike or treadmill and do their time in an effort to lose their love handles or get that six pack of abs. A lot of you will do this first thing in the morning on an empty stomach with the notion that you will burn 300% more fat than you would any other time of the day. If you are looking for a TOTAL BODY TRANSFORMATION, then you must incorporate cardio intelligently and with reason. And by that I mean doing so without impeding upon or having a negative impact whatsoever on muscle growth or, at the very least, minimizing it. Who Should Do Cardio? Simple answer... EVERYBODY! Cardiovascular exercise is very important for everyone's overall health, no matter what their goal may be. From a health standpoint alone, some cardio should always be done. The difference in the program design across goal levels will be in duration, frequency, and intensity levels. For the majority of you reading who are out to get the most fat burning from your cardio and the most muscle building from your weight training, you have to strike a balance between the two that will maximize the benefits of both, yet reduce the negative impact cardio can have on building muscle.
www.FitnessExpertNetwork.com - 253

How Do You Do That? The most important aspects in regards to maximizing the benefits of cardio and minimizing the negatives are the intensity of your cardio, the duration of each session, and the time you do it in relation to your weight training. Let us look at each one individually: Intensity Of Cardio: Which is best? High intensity or low intensity? Most people will opt for the longer duration, low intensity cardio that most so called "fitness experts" would prescribe. They will even provide you with scientific studies to prove that low intensity cardio is the best for utilizing fat as fuel during your exercise bout. Well, the problem with that is within the studies. The studies that they are quick to quote only test the oxidation of fat DURING exercise, and not post exercise. What is wrong with that? Post exercise oxidation of fat cells is much less during the rest of the day in low intensity exercise. If you look at the studies done on the fat loss potential of high intensity cardio/exercise, you will see that it is much more result producing. Sure you utilize much more glycogen as your fuel source during the exercise itself, but your metabolism stays amp'd up throughout the next 24 hours. Hence, a better utilization of calories ingested and increased fat mobilization. Need proof? Look at the physiques of sprinters compared to marathon runners. A sprinter is much leaner and muscular than the marathon runner, whom, by the way, has little to show for muscularity at all. Long duration, low intensity cardio will not cut it! The Duration Of Cardio: Keeping with the idea of not inducing catabolism (not to mention the example of the marathon runner above), cardio should be kept to a time length that would not send you backwards in your efforts of maximum muscle. How long should that be? This is no different than your weight training. Those who read part 1 of the Total Body Transformation series know that I recommend keeping weight training to under an hour. That is a generous time length and takes into account variables such as crowded gyms and loading and unloading your weights. Honestly, keeping weight training to 40-45 minutes is most optimal, but it is hard to tell the high volume advocate who does 2 hours a day that cutting their weight workouts in less than half would produce more results. So, I wean people into that concept. Well, same holds true for cardio. Thirty to forty minutes is plenty! And that is for a lower intensity cardio. Properly done, you would not be able to last that long with high intensity cardio. HIC should be kept at half of that - 15-20 minutes! "Wait a second. I thought you said high intensity is best. Why are you recommending guidelines for lower intensity cardio?"

www.FitnessExpertNetwork.com

- 254

High intensity cardio IS best, but lower intensity cardio does have some merit and there is use for it. What is that exactly? Read on. Frequency Of Cardio: Anyone who has done high intensity cardio knows how grueling it is. How grueling can cardio possible be? Well, this is what a typical HIC session should look like: 1-2 minutes at a moderate intensity (around 70-80% intensity) amping up in resistance and speed, then alternate between 1 minute of 100% intensity and 1 minute of moderate intensity (repeat this around 6-9 times), then cool down 1-2 minutes at moderate to low intensity. As you can see, this is like doing "sets" of sprints and just like doing "sets" of reps in any resistance exercise, you do not want to do too much or do it too often. Too many sets of sprints are counterproductive as are too many sessions without adequate recovery between them. Just as weight training, proper rest between high intensity cardio is needed. How much rest? Let 1-2 full days go by before doing another session. Also, just as you do in your weight training, you should try to be progressive in your high intensity cardio session. What this means is each time you do cardio, you should be trying to travel further in the same amount of time and same level of resistance, burn more calories in the same amount of time and same level of resistance, or up your level of resistance. As you can now see, this is not something you would want to be doing everyday. For those who have fat burning as their main goal, you are going to want to do more cardio sessions in a week. I recommend up to 5. How can you do this when I am recommending that you rest between 1-2 days between HIC sessions? That is where moderate intensity cardio sessions come in. In between those HIC sessions, you can fit in 1 or 2 moderate intensity longer duration sessions. A typical week would look like this: Monday: 16-20 minutes of high intensity cardio on a recumbent bike Wednesday: 35-40 minutes of moderate intensity cardio walking on a treadmill with a steep incline Friday: Same as Monday, striving to increase my calories burned, miles traveled, or level of resistance. Saturday and/or Sunday: Same as Wednesday. This way you get the best of both worlds without impeding on the muscle growth process. If fat burning is low on your priority list, then I would do 2 sessions a week and spread them out enough to make them both HIC sessions. Before Or After: When To Do Youre Cardio
www.FitnessExpertNetwork.com - 255

If I had to give you the BEST recommendation on to when to do cardio, I would say not to do it anywhere within about 4-8 hours of your weight training workout. Why not? Think about it. If you do cardio right before your weight training, you are going to use up quite a bit of stored glycogen in the process. The effect this would have on your performance would be negative and anything that inhibits overloading our muscles (we know about the importance of overload by now), we will not do. Why isn't the "typical" cardio directly after a weight training session considered the best? Anyone who has read Part 3 of this series can answer this one. The time after your workout is the most crucial time in your day to stimulate muscle growth and recovery. Immediately after your workout, you should be feeding yourself and you should be feeding yourself throughout the next three hours (see part 3 for more details). Obviously if you did cardio directly after, you would not be taking advantage of this crucial time period and in addition you would be furthering the fatigue factor, hence impeding on your recovery and growth. For the BEST way to implement cardio, do it on your days off and at least 4-8 hours before or after you plan to train with weights. This may mean switching to a three day weightlifting schedule for many of you who do not have the time or enthusiasm to workout twice in your day. Those who want it all (5 days of weight lifting and 5 days of cardio) without the time need to prioritize their training. More muscle? 4 days of weights and 2-3 days of cardio. More fat burning? 3 days of weights and 3-4 days of cardio. Now I am not saying that you ABSOLUTELY CAN NOT do cardio after your weights. That way is the "Better" way. But if you choose to, realize that you will be burning muscle in the process. If you want to minimize the burning of muscle tissue (and, in turn, your metabolism), then you will want to implement cardio the "Best" way. And for the record: For those who are wondering what the "Good" way of incorporating cardio would be? Well...just doing it. You see, for the three reasons stated above, some cardio is better than no cardio. So no matter when you do it or how hard, a little cardio is always good. Why I Don't Recommend Doing Cardio On An Empty Stomach! To the best of my knowledge, the recommendation of doing cardio first thing in the morning on an empty stomach came from a Swedish study done on obese women and weight loss. Since then, Bill Phillips helps spread the word among the fitness world. First off, the study did not measure body fat levels - - it measured scale weight. Secondly, the control group was obese women. Not anyone with any muscle tissue to speak of. Not the ones reading these articles who have the interest in preserving/building muscle. Not the ones reading this who want to shed body fat, not just body weight. So, what is wrong with applying this idea to our training? It can be severely, SEVERELY CATABOLIC!!! Nothing will impede our muscle building process more. Think about this one. When we wake up, we are already in a muscle starving/catabolic state. Say your last meal was at 8pm, you go to bed around 11pm, you wake up to do cardio around 6am, finish cardio

www.FitnessExpertNetwork.com

- 256

around 6:30am, and you wait a half an hour before you feed yourself (because you heard you are still burning fat in that 30 minutes after). That is 11 hours without food PLUS a workout. How catabolic does that sound? Not only will you be burning calories, you will be breaking down muscle to help you get through that cardio you woke up early to do. What you should be doing is getting out of that catabolic state by waking up and washing down a whey protein isolate shake (preferably with added glutamine) and maybe taking a thermogenic. Do your cardio. Remember, I am not talking about a stroll through the park. Do it and do it HARD!!! After, you may even want to have the same shake as you did prior to busting your butt on that bike or treadmill (serving size of these shakes can be altered to fit your caloric needs). An hour later, have your normal breakfast and take it from there. Even if you do your cardio later in the day, it is wise to incorporate a post-cardio shake to save that muscle you work so hard for. Follow these guidelines and within no time you will be amazed at how muscular and lean you can be. Good Cardio: Any time, Any place, Any length, Any intensity Better Cardio: High or Moderate Intensity done immediately after a weight training workout Best Cardio: Carefully planned High Intensity Cardio done either on non-weight training days or 4-8 hours before/after a weight training session. There it is! Everything that will help you incorporate cardio into your total body transformation routine. Until next time... Train Hard! Train Smart! And Train with Passion!!!

About the Author


James Cipriani is a certified personal trainer located in Danbury, CT. He is a featured writer for many fitness websites and magazines. His website is: http://www.jimcipriani.com Log on now! Filled with articles, e-books, it is your guide towards health and fitness RESULTS! While you are there, subscribe to one of the internet's Most Popular Bodybuilding and Fitness Newsletters - Jim Cipriani's Cutting Edge Fitness Chronicle. It's FREE. Each monthly issue is crammed with training tips, nutrition articles, supplement reports, exclusive discounts, and much more.

www.FitnessExpertNetwork.com

- 257

Total Body Transformation Training: Part 5 Plateau Busting Through Periodization


By James Cipriani
Plateaus! By now, I am sure most of you are familiar with this term. To really take your Total Body Transformation to its highest level, you need to avoid plateaus at all cost. This takes periodization. Periodization incorporates some techniques that many of you may already use. Cycle or phase training is synonymous with periodization. The introduction of periodization into your training will interject a variation of training styles. This meticulously planned variation is sure to elevate your gains in lean muscle, strength, and leanness while limiting the chance of staleness or overtraining. The classic model of cycle training, or periodization, was developed in Eastern Europe and applied to the sport of Olympic lifting as well as track and field sports. It was defined as a one year plan of training, divided into phases. Each phase focused on a specific goal with all phases working as a stepping stone towards peak performance. Obviously, at the Olympic level, the athlete benefited from peaking just once a year. But periodization is more than just a new term for an existing practice. It provides valuable ideas to our total body transformation training. It requires a long term commitment. It has long been recognized by the most successful fitness enthusiasts that they can't train at 100% intensity all the time. For some of you, it is very difficult to resist the temptation to train all out, all of the time. Pushing yourself to stay at, or above, maximum levels results in complete overtraining, both physically and mentally. A workout plan incorporating periodization creates synergy between the "ups" and "downs" to propel you towards your ultimate goal, a leaner and more muscular physique. The "down" phases are as important to your overall progress as the "up" phases. During the down phases, your body recuperates and gains momentum to attack a new period of gains. This more relaxed training revitalizes your body and mind. The object is to progressively increase the level of each current "up" and "down" cycle. A lack of planned cycles of progression and regression keep a majority of you frustrated with your lack of progress. You have managed to deceive yourself into a certain belief system that prevents you from seeking a way out. When a solution is presented, many of your responses are "that doesn't apply to me." It's very similar to talking to an alcoholic until they admit that they need help, no one can help them! But it doesn't have to be that way. I began cycling workouts by accident. I stumbled across the advantages of periodization while competing. I was an all out, 100% intensity trainer for years. When I began competing, I had to change my training style to one of a little lighter weight and higher reps to prevent injury in my low energy/low calorie state. This worked pretty well in my early days of competing. Then, after the competition was over, something unexpected
www.FitnessExpertNetwork.com - 258

happened. When I would switch back to my standard training schedule, my strength and muscle mass soared!!! My gains peaked when I competed a few times a year. This was contrary to what you would expect on a calorie restricted diet. I had found that the regular variation in training styles was providing my body with the stimulation it required to make gains and stay lean. As I switched from my "off season" training to my "precontest" training, my body would respond and my mind was always recharged with new intensity. Sometimes, I found it difficult to let go of my heaviest weights for fear of looking "weak," but I finally got over that when I realized I was making more gains by not going heavy all the time. Going heavy sometimes and lighter others is not what cycle training is all about, however. It's about having a plan. But, developing your own plan is no easy task. The classical model of cycle training employs five specific phases, but there are numerous adaptations to the model. How long do you make the training period? Contrary to the classic model, I don't think we should be reaching a training peak just once a year. This is not realistic towards the application of total body transformation training. Much more beneficial is the condensed version of reaching a training peak a few times a year. This promotes greater results as well as keeps motivation at its highest level. Following a cycle/periodization plan takes patience. Even the best plan is worthless if not adhered to. Periodization requires that you have periods of progressive resistance followed by planned "down times" where strength gains are not the focus. I recommend anyone using the Total Body Transformation Plan to use a 12 week periodization cycle with the first 6-7 weeks being a progressive resistance phase. During this phase, the rep scheme should be low. Something starting around 8 and moving down into the 6 and 4 range (such as the workout presented in Part 1). This phase should start out quite easy for the first two weeks then gradually progress towards training at max effort by the fourth week. This phase should allow plenty of time to build momentum so a person can blast past their previous best's. The last two weeks of the progressive phase should be conducted with weights that exceed your previous rep maximums. This progressive phase is followed by 6 weeks of training that focuses more on volume, allowing the body to adapt gradually to higher reps. Here the reps might start around 8 and progress to 10 and then 12. The increase in reps should come bi-weekly. I also like incorporating reduced rest intervals between sets. This really changes the prime fuel source and stimulates the muscles. After completing a 12 week cycle like this, one should expect to increase their strength, increase their lean muscle tissue, and improve their leanness. Now, if someone could complete this cycle just three times a year, they could be looking at significant gains in muscle, strength, and leanness. Let's take a look back. How long has it been since you've made that type of progress? For many of you, this would be a lifetime's worth. And, this is possible through the use of an effective periodization program! Over the past decade or so, more and more fitness enthusiasts training for total body transformations have been following a prescribed periodization program of one kind or another. And, more and more fitness enthusiasts have been making consistent, rewarding progress month after

www.FitnessExpertNetwork.com

- 259

month. The type of progress that was previously only seen by those who were using anabolic steroids. Listen up- CYCLE TRAINING is the key that many of you have been looking for to help open the gate to a Total Body Transformation!

About the Author


James Cipriani is a certified personal trainer located in Danbury, CT. He is a featured writer for many fitness websites and magazines. His website is: http://www.jimcipriani.com Log on now! Filled with articles, e-books, it is your guide towards health and fitness RESULTS! While you are there, subscribe to one of the internet's Most Popular Bodybuilding and Fitness Newsletters - Jim Cipriani's Cutting Edge Fitness Chronicle. It's FREE. Each monthly issue is crammed with training tips, nutrition articles, supplement reports, exclusive discounts, and much more.

www.FitnessExpertNetwork.com

- 260

"Keeping Joints Healthy and Strong"


By Jane G. Westreich
Have you ever had achy joints? If you do you are not alone. About 21 Million adults have osteoarthritisthe wear-and-tear condition that causes these achy joints and can lead to pain in life activities. A third to half of doctor visits deal with musculoskeletal issues. Theyre one of the most common health problems, says Sharon Ko-lasinski, M.D. and associate professor of clinical medicine at University of Pennsylvania. Joint pain can affect anyone but typically age is what makes osteoarthritis prevalent. Just because this condition is prevalent doesn't mean its inevitable. Aging, previous injuries, inflammation, loss of muscle mass and excess weight are all factors that contribute to osteoarthritis. Cartilage thins as we age which makes it easier to damage. Minor joint injuries that happen earlier in life can also be a factor. These small injuries can also upset the mechanics of your joints. Loss of muscle mass that everyone naturally loses as they age can cause osteoarthritis. Maintaining muscle mass through resistance training will allow your muscles to absorb the pounding instead of your joints. The pounding from daily life on your joints and not your muscles contributes to more damage. Additionally, the more weight a joint has to carry the more damage it experiences. The joint that is affected the most when carrying excess weight is your knees. There are several common-sense steps you can take to prevent or reduce the pain associated with osteoarthritis. Exercise Variety Vary your exercise routine. Utilize low or no-impact cardiovascular exercises like swimming, cycling, elliptical and walking. Maintain a resistance training routine which also emphasizes range of motion and flexibility exercises. Variety encourages you to not overtax any one area during exercise. Muscle, Muscle, Muscle Consistent resistance training helps strengthen the muscles and ligaments surrounding the joints. This protects the joints from damage. Maintain a Healthy Weight Keeping your weight at a healthy level is one of the best things you can do for your joints to preserve them. A healthy weight will reduce the small tears that break down cartilage. Studies show a weight loss of even 10 pounds can reduce pain by 50% for many. Eat Healthy Foods
www.FitnessExpertNetwork.com - 261

Studies show the omega-3 fatty acids found in fish or found in a quality pharmaceutical grade fish oil supplement like OMEGAGuard by Shaklee can help reduce symptoms associated with joint pain but also change the levels of inflammation that may be causing the pain. Fish oil slows the production of inflammation signaling cells. The best natural sources are fish like salmon and tuna. Supplements The University of Utah School of Medicine found in a study of osteoarthritis knee patients that glucosamine and chondroitin sulfate two of the most popular dietary supplements used as alternative therapies to treat osteoarthritis provided a modicum of pain relief for patients whose arthritis was deemed moderate to severe. Glucosamine can be found in Joint Health Complex by Shaklee. Joint Health Complex improves the cushioning in joints for more comfortable movement, flexibility, and range of motion. Specifically, Joint Health Complex helps the body build cartilage for joints to promote comfortable movement and supports function and facilitates range of motion. Conclusion Anyone who experiences joint pain should consider the benefits of a complete wellness program which includes variety, a concern for muscle, proper nutrition and quality supplementation. Disability risk is reduced by 47% by exercising three times per week among men and women with diagnosed osteoarthritis of the knee? states the archives of internal medicine. There are many reasons that a complete wellness program is important but for many of you who complain of joint pain it is important that you take a proactive approach to your wellness. Research indicates that the improvements you will see if you take the appropriate action will be life changing.

About the Author


Jane Westreich Fitness Together - Mequon 10974 N. Port Washington Rd. Mequon, WI 53092 262.241.3530 www.mequonfitness.com Fitness Together - Third Ward 411 E. Menomonee Street Milwaukee, WI 53202 414.223.3482 www.thirdwardfitness.com
www.FitnessExpertNetwork.com - 262

The Pros of Strength Training


By Jane Yogel
It is no surprise that adults, of all ages, increase muscle mass when they start a weight lifting program. The benefits of exercising with weights, give every exercise participant a powerful fitness program that is low cost and portable. You can exercise at home or in the office with noticeable results, amazing benefits and with little space requirements. Muscles make us look good, feel strong and burn calories faster! Strong muscles improve our posture make us feel more confident and masterful. Improving your strength helps you live actively with vitality and energy! The benefits of regular, appropriate exercise for all populations are indisputable. These benefits include weight management; lower resting heart rate, cholesterol and blood pressure; delayed progression of osteoporosis and arthritis; stress management; and improved reflexes, balance, range of motion, flexibility and strength.

Strength training increases the bodys metabolic rate During each decade, the average adult has 2 to 5 percent reduction in metabolic rate. Adding three pounds of muscle however can increase metabolic rate by 7 percent.

Strength training reduces body fat People who strength trained for 3 months lost 4 pounds of fat.

Strength training increases lean muscle mass while preventing muscle mass loss Adults lose an average of six pounds of muscle per decade. Resistance training preserves muscle mass and strength.

Strength training improves glucose metabolism Researchers found that glucose uptake can increases by 20 percent after just 3 to 4 months of strength training.

Strength training increases bone mineral density

www.FitnessExpertNetwork.com

- 263

Studies show that strength training can increase bone density in the spine and upper femur.
o o o o o

It can reduce low back pain It can reduce the pain of arthritis It can improve blood lipids It can reduce the risk of many forms of cancer It can lower resting blood pressure

About the Author


Jane Yogel is a 20 year Master Personal Trainer and Licensed Wellness Coach in the Suburban Philadelphia Area. ASK Jane Now and have YOUR answer selected in her next newsletter topic. What are your three greatest concerns that affect your well being that you would like to change? Contact Jane and subscribe to her free newsletter. Email or www.diamondfitnessandwellness.com

www.FitnessExpertNetwork.com

- 264

"Cardiovascular Exercise"
By Jason Goggans
The terms cardiovascular exercise, cardio respiratory fitness and aerobic exercise are all synonymous. They all refer to exercise that requires large muscle movement over a sustained period of time, elevating your heart rate to at least 50% of its maximal level. Some examples of cardio activities are walking, jogging, biking, and swimming. While there are numerous activities that could be considered cardiovascular in nature, not all cardio activities are created equal. The purpose of this chapter is discovering what type of cardiovascular exercise is best for you. Benefits of Cardiovascular Exercise The benefits of cardiovascular exercise are enormous. Some of them include: Lower blood pressure Increased HDL levels (good cholesterol). HDL (high-density lipoproteins) is responsible for removing LDL (bad cholesterol) from the cells in our arteries and transporting it back to the liver for removal from the body. Decreased LDL levels Decreased body fat Increased heart and lung function and efficiency Decreased anxiety, tension, and depression Increases blood flow which keeps muscles and organs oxygenated, and helps our body process and deliver nutrients more efficiently (VERY IMPORTANT) All of the above benefits lower your risk of cardiovascular disease by reducing factors like: Obesity Hypertension High blood cholesterol Some additional benefits are:

www.FitnessExpertNetwork.com

- 265

Weight loss (when combined with strength training and proper nutrition) Improved function of the immune system - cardiovascular exercise tremendously helps your immune system perform effectively and fight off infection Increased stamina Disease reduction Increased life span If you are not doing cardio regularly, Why not? The evidence is overwhelming. Now that you feel guilty and wish you had never started reading this chapter, lets discuss how to design an effective cardio plan. Types of Cardio For the purposes of this chapter, I am going to limit the types of cardio I discuss to two: moderate intensity high intensity A third type of cardio training is primarily for the endurance athlete (marathoners, triathletes, etc.) If you fall into this category, this chapter is not for you. I am focusing on those who want to lose weight, lose fat, and get in good cardiovascular condition. For decades now we have been taught that long, slow, methodical cardio workouts are necessary to loose weight and get in shape. This is called moderate/low-intensity cardio. Moderate cardio is what 95% of the population does to 'get in shape'. Moderate cardio consists of performing a cardio exercise for an extended period of time (45 minutes to 2 hours) elevating the heart rate only slightly. These are the people that you see walking or lightly jogging around the neighborhood at a seemingly swift pace for hours on end. You see them day after day yet there bodies never seem to change. You may even be one of them or know someone doing this. This leads to frustration, confusion, and ultimately an end to your exercise program. You begin to say things like, 'Im different, and exercise does not work for me. Well guess what? It is not your fault. You are only doing what you thought was right. You have been given misinformation for years without even knowing it. In fact, misinformation is one of the main reasons that we have a worldwide obesity epidemic. I believe most people want to loose weight and feel great. However, after trying diet after diet and exercise routine after exercise routine with little to no success, they are forced to give up. Let's discuss why moderate cardio is not very effective in the fight against fat. Hopefully by now you have a good grasp on the concept that lean muscle (NOT CARDIO) is our body's primary fat fighter (discussed in the January and February chapters). Muscle is
www.FitnessExpertNetwork.com - 266

metabolically active tissue that raises your RMR (resting metabolic rate). This means you burn fat as energy all day. In fact, one pound of muscle will burn between 30 to 50 calories per day; conversely, one pound of fat will burn 2 calories per day. If you gain 10 pounds of muscle, that can add up to 300 to 500 extra calories expended per day AT REST! An additional 500 expended calories per day equates to one pound of fat loss per week. That being said, we must do EVERYTHING in our power to salvage that lean muscle. That includes eating properly, and doing cardio properly. Let's go step by step through the energy processes that are going on inside your body when you do cardio. For the first 20 to 25 minutes of cardio, you body is using glucose (blood sugar) as its primary energy source. Your body is steadily burning away that sugar and that is a good thing. It is also burning a LITTLE BIT of adipose tissue (fat). That is a very good thing. After about 25 minutes the glucose has been completely burned away. The body still needs sugar for energy, however. This means that it has to go get it. The body stores sugar all over the place for situations just like this. It stores it in the muscles, brain, liver, etc. The body is not going to touch the sugar stores in the vital organs unless it absolutely has to. As a result the body goes straight to the muscle. Sugar stored in the muscle is referred to as glycogen. At about the 25-minute mark your body will begin to burn the glycogen from the muscle and this is a very bad thing if you are trying to salvage lean muscle for fat loss. Another negative is that glycogen burns away very quickly (3-7 minutes). You are only 32 minutes into your cardio session and you have burned away all of your glucose and glycogen, NOW WHAT? If you keep going your body will still need sugar to burn so it has to get creative. Remember it will not go to the brain and liver. The next step for the body is to go into the lean muscle and pull out the amino acids (the building blocks of muscle protein), convert the amino acids into sugar molecules and burn them off as energy. At this point you are obliterating your muscle tissue, your METABOLICALLY ACTIVE muscle tissue. If you continue on for fifteen, thirty, or forty-five more minutes, you can kiss that beautiful muscle goodbye. It will render your resistance training workouts obsolete. Imagine all that hard work you put into your workout, all for nothing. Depressing isnt it? Many people do lose weight doing moderate cardio. Weight loss is not our goal, however. Fat loss is our goal. Weight loss from moderate cardio is typically water weight, muscle weight, and a small amount of fat weight. Unless these people are engaging in extremely intense weight training programs, they are becoming what I refer to as 'skinny fat people'. This means that they look skinny but they have very little muscle and poor body composition. The minute they stop the long distance cardio, the fat weight will sky rocket again, but the muscle weight will not. I see countless people in my studio that used to be long distance runners and am now extremely overweight. They lost all of their metabolically active tissue and did nothing to gain it back. Yet moderate, long distance cardio continues to be the method choice for most people. We have all been misinformed. So What Should I Do?
www.FitnessExpertNetwork.com - 267

The second type of cardio is called high intensity interval cardio. This is often referred to as HIIT training (High Intensity Interval Training). HIIT is very challenging and is not intended for the beginner or the meek. It is something that should be built up to over time. HIIT training means performing short, intense bursts of cardio followed by a very short rest period. An example would be as follows: Minutes 1-4: Warm-up at 50% of perceived maximum effort followed by: Minute 5: Sprinting for 20 seconds Rest for 10 seconds Sprinting for 20 seconds Rest for 10 seconds Minute 6: Sprinting for 20 seconds Rest for 10 seconds Sprinting for 20 seconds Rest for 10 seconds Minute 7: Sprinting for 20 seconds Rest for 10 seconds Sprinting for 20 seconds Rest for 10 seconds Minute 8: Sprinting for 20 seconds Rest for 10 seconds Sprinting for 20 seconds
www.FitnessExpertNetwork.com - 268

Rest for 10 seconds Minutes 9-12: Cool-down at 50 % of perceived maximum effort HIIT training has many benefits. When HIIT training is used, the percentage of fuel from carbohydrates is increased (remember carbs are sugar so if you are burning your carbs you will not store the sugar as fat), while the amount of fat utilized is greater than or equal to that burned during low-intensity exercise. It is the best of both worlds. Research has shown that HIIT not only burns more fat than low-intensity cardio, it also burns fat tissue more effectively. In fact, it burns fat up to 50% more efficiently. HIIT speeds up your metabolism and keeps it stoked for an extended period of time after the workout. This means that you do not have to cardio near as long to get even better results. The latest research shows that HIIT training actually keeps your metabolism raised for up to 48 hours after the session. That is very good news. HIIT also burns far more calories (142% more) than low-intensity training which results in more FAT loss (since the majority of calorie burning occurs after the workout, ignore the calorie counter on the treadmill, elliptical, or stationary bike). 1Recently, Dr. Izumi Tabata, Ph.D., and colleagues from the National Institute of Health, and Nutrition in Tokyo, Japan set out to discover an aerobic program that would most efficiently increase fat burning and cardiovascular fitness. Their conclusion- HIIT is the only way to go. As I mentioned above, the HIIT training burned more fat, carbs (sugars), and calories than the low-intensity training. Dr. Tabata also found that HIIT training increases your VO2Max (your maximum oxygen capacity; the more oxygen your lungs can take in, the more oxygen your body has to utilize). This is the best measure of aerobic fitness. HIIT also increases your anaerobic capacity. This means that it helps you build muscle while improving your VO2Max. Not only does it build muscle, but since your cardio (HIIT) sessions are less than 25 minutes, you do not burn muscle either. It is the best of all worlds. The key is to keep your rest periods very short. If you extend your rest periods, you loose the extreme aerobic effect and only get the anaerobic (muscle building) effect. In their research, Dr. Tabata and associates pitted two groups of subjects against one another. One group performed low-intensity (moderate) cardio five days a week, one hour a day, for six weeks. The second group performed the HIIT program outlined above (8 INTENSE 20-second sprints with 10 second rest periods) five days a week for six weeks. The results were not very surprising. The moderate cardio group recorded a rather significant increase in VO2Max (about 10 percent). The moderate regimen had absolutely NO impact on anaerobic capacity. On the other hand, the HIIT group recorded an amazing 14% increase in VO2Max and a 28% increase in anaerobic capacity. This means

www.FitnessExpertNetwork.com

- 269

the HIIT group not only increased their cardio level, they also built lean muscle (our fat burner). This is believed to be the first study showing that a single cardiovascular regimen improved both aerobic and anaerobic power so significantly. Even more exciting is the fact that the 14% increase in VO2Max in only six weeks in the HIIT group was one of the highest ever recorded in exercise science. To sum up, HIIT training dramatically increases your VO2Max, it increases lean muscle, salvages lean muscle, burns more fat, more calories, and more carbs than traditional lowintensity, long-distance cardio. In essence you are accomplishing in 10 minutes what would take two hours with moderate/low-intensity cardio. When people ask me whether or not they should do HIIT training, my response is, how could you not. If you are unhappy with your current physique, your current body fat percentage, if you cannot see your abs, if you get winded walking up the stairs, HIIT training is an absolute must. To me the proof is in the pudding. Close your eyes and picture the body of an Olympic sprinter. Do you see a lean, extremely muscular body? Sprinters never do long distance, low-intensity cardio. Now, picture the body of a marathoner. You should see a skinny, almost emaciated person. They look gaunt and sometimes unhealthy. To me that says it all. Make no mistake; I have the utmost respect for marathoners. That is one thing I could NEVER do. However, when it comes to fat loss and sculpting the perfect physique, I would prefer the body of a sprinter. It is all personal preference, however. Applying What You Know It is easy to see why HIIT training is the best way to go if fat loss is your goal. As I described above you cannot just delve into this type of program. You must first set the foundation. As much as I preach against moderate cardio, it is the only way to go if you are a beginner. Moderate cardio coupled with resistance training will strengthen the ligaments, tendons, and muscles so that you can begin a HIIT program. HIIT training is very demanding on the body. If the proper foundation is not laid, injury is a strong possibility. There are also several health conditions that will prevent you from taking part in a HIIT routine. A fitness professional or doctor should be consulted. While your ultimate goal is to perform each sprint at a gust-busting pace, it may not be realistic to start out that way. Sprinting is very, very difficult. You may want to do sprints that are at 80 to 90% of your perceived maximum effort to begin. HIIT training is extremely demanding and taxing on the body. Be sure you are doing HIIT training only on your off days from weight training. Anything more will lead to overtraining. Also, it is suggested that you engage in HIIT training for a maximum of eight weeks at a time. Your body will need a rest after that. Following an eight-week cycle, move to moderate cardio for a month or month and a half. Once your body has recuperated, begin another eight-week cycle. Repeat this over and over until you have achieved the body of your dreams. If you are currently unable to perform a HIIT program due to health complications or your current fitness level, do not get discouraged. Maintaining a moderate cardio routine
www.FitnessExpertNetwork.com - 270

that does not exceed 25 minutes in your target heart rate zone in conjunction with supervised resistance training, and proper supportive nutrition is still VERY effective. It is just not AS effective. If you fit into this category, make your goal to work your way into a fitness level that will allow you to perform HIIT training. It is a great goal to shoot for. HIIT on the Elliptical, Treadmill, or Stationary Bike Performing HIIT on one of these machines is quite easy. The only real difference is that the 'sprint phase on these machines is a little easier than doing it on the street or on stairs. As a result you will want to up the intensity level on the machine. The default setting will be at level 1. Up the intensity to a minimum level of 5. From there it is done exactly as described above. If traditional sprinting is an option for you, I highly recommend it. It will be more effective than doing it on a machine. Cardio Workouts Below you will find some sample cardio programs. There are a couple of ways to implement them. If you are ready, willing, and able to perform the HIIT programs, I would begin immediately. There are a few ways to do it. You can perform the HIIT training three days a week (only on off days from weight training). You can do two days of HIIT training and one day of cardio solutions (see below). You can do HIIT training one day, cardio solutions another day, and a moderate cardio session on the last day. You can mix and match any way you like as long as you are getting in at least two days of HIIT training. Find a combination that you enjoy and will stick to!!! If you are just beginning or have a health condition that prohibits you from HIIT training, begin with the moderate cardio program. Do it for one full month. After a month begin to increase the intensity each time by going faster. Once you feel that you are able to perform the HIIT program, slowly begin to make the switch. Perform HIIT at 60-70% of your perceived maximum effort one day a week and do moderate cardio the other two days. After two weeks, if you are feeling good, move it to two days a week and one day of moderate cardio. Wait two more weeks and add in a third day. Once you are doing three days a week of HIIT training you can start to up the intensity to 100% of perceived maximum effort. If you just love your long runs it is okay to do HIIT training only two days a week and a longer, low-intensity cardio session the other day. To stay consistent you must enjoy what you are doing. Warm-up/Cool-down Always remember that a cardio session should always be preceded by a warm-up and stretch, and end with a cool-down. It is best to do a 5-minute warm-up then pause for the stretching. You should never stretch a cold muscle. That can lead to injury. The cooldown should last until your heart rate is back down below 100 BPM. Failing to cool down can lead to some potentially serious health risks including heart attack!
www.FitnessExpertNetwork.com - 271

1I. Tabata, et al., "Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Aerobic Capacity and VO2max,"Med. Sci. Sports Exerc. 28.10 (1996): 1327-1330. Muscle Media Magazine, October 2001, Guerilla Cardio. Senior Science Editor David Kennedy.

About the Author


Jason Goggans is a certified personal trainer located in Alpharetta, GA. He owns a Fitness Together personal training studio in Alpharetta, GA. His website is http://www.FTalpharetta.com

www.FitnessExpertNetwork.com

- 272

"Resistance Train To Loose Fat and Look Great"


By Jason Goggans
FITT is an acronym that makes it easy to understand and remember the variables of an exercise program that can be manipulated in order to keep you interested and keep the results coming. FIIT stands for: Frequency - How often you workout Intensity - How hard you work out Time - How long you work out Type - What exercises you do Workouts which apply these four principles properly will result in magnificent results. Let's address each one separately. Frequency is a very misunderstood aspect of exercise. Many people believe that they must weight train everyday for hours to achieve maximum results. This could not be further from the truth. Actually the opposite is true. The fact of the matter is true results occur when there is proper rest time between workouts. When you properly weight train your muscles break down (microfiber tears) and have to rebuild themselves. When muscles rebuild themselves they rebuild slightly bigger and stronger (see the section on the Overload Principle). If you workout the same muscle too soon, while the microfibers are still torn, you will break them down even more. If you train too quickly again they will break down further and further and so on. This is a phenomenon referred to as overtraining. Overtraining results in less muscle mass, more fatigue, increased recovery time, and a compromised immune system, etc. This is obviously a negative. There is not set rule to how many times a week you should train a muscle group, however, a good rule of thumb is to give yourself at least 48 hours rest between workouts. This does not mean that you cannot workout on back-to-back days; it just means you should not train the same muscle on back-to-back days. Intensity refers to how hard you exercise. Time refers to how long you workout. As I said above, many people believe that the only way to success is down the road of 1-2 hour weight training sessions. Once again, untrue! Studies have proven that the best way to train is by INTENSE 30-35 minute workouts. The studies show that blood sugar levels (energy) start to deplete after 30-35 minutes. As a result, it is important that workouts are kept to a 35-minute max. The goal is to stimulate your muscle fibers in the shortest amount of time. Blood sugar is your bodys energy and it is needed to recuperate after a
www.FitnessExpertNetwork.com - 273

workout. You do not want your sugar stores depleted. Besides, with the demands we all have on our time, it is much easier to commit to a 35 minute workout (remember: you should always warm-up, stretch, and cool-down during a workout. This will make your time in the gym a little longer, but that is okay). You must also be selective with the Type of exercises you perform. Always try to do exercises that maximize your intensity. Multi-joint exercises are usually best. A multijoint exercise is one that requires the use of multiple muscles groups at the same time. This is in contrast to isolation exercises which only work one muscle at a time. By utilizing multi-joint exercises, you can train multiple muscles at the same time so your time in the gym is decreased. If you try to isolate every muscle in the body, you will be there for hours. This is not to say you should completely eliminate isolation exercises, they do have their place. It just means they should not be the core of your workout all the time. Below are some examples of multi-joint and isolation exercises: Multi-joint Bench press (Chest, Shoulders, Triceps) Incline bench press (same as above) Squats (Quads, Glutes, Hamstrings, Calves) Military or Overhead press (Shoulders, triceps) Barbell curls (Biceps, Forearms) Close grip bench press (Triceps, Chest) Bench Dips (Triceps, Back) Lat Pull-downs (Back, Biceps) Isolation Leg extensions (Quads) Side-lateral raises (Shoulders) Dumbbell flies (Chest) Concentration curls (Biceps) Tricep Push-downs (Triceps) These are only a few examples but hopefully you get the point.
www.FitnessExpertNetwork.com - 274

Cycling to Avoid Plateaus The next concept to discuss is cycling. The more technical name is Periodization. Those of us who have exercised for any extended period of time know the frustration of seeing results for the first couple of months and then hitting that proverbial wall. It can be infuriating to work so hard and continue to get no where. This is when the theory of periodization or cycling must be incorporated. Lean muscle is built and fat is burned when you call upon your body to perform a task it is unable to perform. This is the Overload Principle. When you ask a muscle to perform a task (i.e. lift a heavy weight, run 3 miles, swim 50 laps, etc.) and the muscle is unable to perform that task, the microfibers in the muscle breakdown (muscle soreness). The microfibers then rebuild themselves bigger and stronger. The muscle is attempting to get to a level that will enable it to perform the task you desire. More lean muscle means more fat burning. That is a good thing. The bad news, however, is that once the muscle is able to perform the task it STOPS RESPONDING. This means that if you continue to exercise the way you always have been, your body will plateau and results will disappear. You now have to introduce a new stimulus to the muscle and ask it to do something that it has never done. A good example is your calf muscle. The calf is one of the main muscles used when you walk. Walking is an exercise. I am willing to bet that you walk every single day but your calf has not changed in years. This is because it has adapted to the task of walking. You now have to introduce a new stimulus to get a new response. A weighted calf raise is an example. This plateau effect occurs anywhere between four and six weeks. This means that your exercise routine must stay ahead of the curve and be changed up every four weeks. This principle applies to weight training AND cardiovascular exercise. If you are doing the same cardio machine at the same intensity everyday, your results will begin to suffer. The next logical question is what and how do you change a workout. This is where the FITT principle is applied. The four variables of FITT (Frequency, Intensity, Time, and Type) should be manipulated every four weeks. You can change how intense you workout, you can change the frequency, the number of reps or sets performed, the type of exercises you perform, etc. If you have any questions about an effective cycling program contact a fitness professional in your area. If you are a Fitness Together client you are already on a cycling program. Overload Principle The overload principle is the most important principle when it comes to weight training. It refers to overloading your muscles beyond their normal demands. Stated another way, you must push your muscles beyond what they are currently capable of so they will break down, and rebuild a little bigger and stronger. A muscle grows by splitting (microfiber tears) under the strain placed on it, then 'healing' or rebuilding in the days to follow. Remember this rebuilding requires energy which is derived from FAT!!!!

www.FitnessExpertNetwork.com

- 275

In order for this splitting to occur you must push your muscles to a point where they actually fail. Training to failure means performing an exercise until you cannot do even one more repetition. The muscle actually fails. Any thing less than that and youre not asking your muscles to do anything beyond their normal demands. As a result, you will not get the splitting and rebuilding, or the added lean muscle, or the exceptional fat burning, nor the nice cut arms, legs, chest, etc (remember the cycling principle discussed above). A workout that overloads your muscles now will not do so in 4-6 weeks. As a result, the weights, sets, reps, speed, etc. must be changed for results continue. During my years in this industry I have noticed that people working out, especially those who are new to it tend to stop their workout once they feel the burn. I understand that the burn is not very comfortable but stopping at the burn means you are not overloading the muscle. The burn you feel is the lactic acid release in the muscle. You MUST train the muscle to failure. Remember this the next time your trainer tells you FIVE MORE!!!? even though it burns so bad. Principle of Specificity The last principle I will discuss is the Specificity Principle. We all have different goals and different reasons why we workout. Some want to loose weight, some want to tone, some want to be fit, while others want to train for a particular sport or race. No matter what your goal you must always train with that goal in mind. Your workouts should be tailored to your goals. If it's weight loss that you want you should perform a workout that maximizes weight and fat loss. If great muscle tone is your wish, you must train in a manner that adds and shapes lean muscle and maximizes fat loss. If you are training for a sporting event you should focus on sport-specific training (performing exercises that mimic the movements of the sport). A person who needs to loose weight has no purpose performing a sport-specific routine and vice-versa. How to Begin A common question I receive is, how do I start training after weeks, months, or even years of inactivity. I believe that anyone beginning a weight-training program should start very slow and very safe. You should always consult a doctor before beginning. Once you are cleared by your doctor you should start with a few days of light cardio to get the body moving again. The cardio should last about 12 to 15 minutes and not be overly challenging. After one week of cardio you should progress to a light circuit program consisting of 8 to 10 exercises. A circuit program is one in which you perform the prescribed exercises back-to-back without rest. This will begin to build muscles as well as give you a cardio work out. It is a great way to jump-start the metabolism. Circuits should be done with light to moderate weight. The repetitions should be kept at 15 to 20 reps pre set. If it has been a while since you have lifted weights, it would be incredibly irresponsible for you to jump right into lifting heavy weights. This puts heavy strain on the tiny stabilizing muscles, the ligaments, and tendons. The result can range from extreme soreness to major injury. Many people make this mistake, however. The light circuits
www.FitnessExpertNetwork.com - 276

allow the stabilizing muscles, ligaments, and tendons to slowly build up and strengthen. When you finally move to heavier weights, your body will be ready. Once you have completed one month of circuits, where you go from there depends upon your goals. This is where a fitness professional comes in quite handy. Miscellaneous Tips 1. Never train with the flu. It will only compromise your immune system further and make you sicker. Muscles are weakened when you have the flu and the heart is a muscle. Since your heart is in a weakened state when you have the flu exercise will put more strain on it and this could be fatal. Wait to train at least 48 hours after you recover. 2. Be absolutely sure that you are getting enough water. You need a minimum of an ounce of water per pound of body weight. So if you weigh 200 lbs. you need at least 100 ounces of water per day. If you are exercising regularly you need even more. A lack of water will result in muscle fatigue and decreased performance. It also increases your risk of injury. 3. Be sure you are eating supportively. Keep up your intake of lean protein, fibrous carbs, and starchy carbs. Eat low fat and at least 5 times a day (see article one). 4. Always cool down and reduce your body heat after a workout. When you perform an intense workout, the blood vessels in you muscles dilate to deliver more blood to the muscles. The skin vessels also dilate to increase the heat loss from your body. This is why your body becomes flush during a hard workout. You must give your blood and skin vessels time to recover before you jump into a hot shower. If not your skin vessels will dilate even further causing your heart to go into overdrive to pump blood throughout the body. This can cause symptoms like faintness, dizziness or at worst, you could even collapse. 5. Stretch everyday. This is especially true when you are exercising. Stretching gives renewed life and energy to your muscles. Stretching helps prevent injury and maintains flexibility. Stretching also transport oxygen to muscles (esp. sore muscles) to quickly remove toxins so they recover faster. Review There are many things to consider when embarking on a weight-training program. Remember to begin very slowly. There is no need to push things too quickly. Once you are used to training again, you must train with intensity. You must push or Overload your muscles. Do not be afraid of the burn. Your program must be changed regularly; at least every six weeks. There are four main variables to change. The four variables are Frequency, Intensity, Time, and Type. This is the FITT principle.

www.FitnessExpertNetwork.com

- 277

You must train consistent with your goals. If you are unsure how to do this contact a fitness professional. Below is a sample cycle program: Phase/Cycle Weight Reps Cardio Beginner (Weeks 1-4) Light to moderate (Circuit) 15-20 to failure Moderate 20-25 minutes in Target Heart Zone Muscle building (Weeks 5-8) Heavy 4-8 to failure High Intensity Interval Training Muscle shaping (Toning) (Weeks 9-12) Moderate 8-12 to failure High Intensity and Moderate cardio Fat Burning (Weeks 13-17) Light to Moderate 12-15 reps to failure High Intensity and Moderate cardio *Be sure to change the exercises as well.* *This is only one example of a Cycling program. There are dozens of other ways to do it.* Many people wrongly believe that getting in shape and building lean muscle is as easy as joining a gym and throwing around weights for an hour or two. Those same people are the ones who wonder why they work so hard but their bodies never seem to change. Nobody ever said that getting fit is simple. It has always baffled me why people will call the plumber when the pipes break, or the mechanic when the car breaks, or the accountant when the taxes are due, but when their bodies are broken or out of shape they rely on their own knowledge to fix it. This is despite the fact that they have tried many times in the past and failed. It cant be that people believe their car, pipes, or taxes are more important than their health. Hopefully, you now have some insight into designing and implementing a weight training program. Remember, we are always here to answer any you may have along the way.

About the Author


Jason Goggans is a certified personal trainer located in Alpharetta, GA. He owns a Fitness Together personal training studio in Alpharetta, GA. His website is http://www.FTalpharetta.com

www.FitnessExpertNetwork.com

- 278

Can You Stand The Heat? Exercising Safely During the Summer Months
By Jason Morgan
Its important to remember there are potential dangers that come with exercising in hot conditions. Summer is officially here. Finally you can pack away your jackets and break out the bathing suit. Summer offers extra daylight and the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. As long as you know the dos and donts of working out in the heat, then you can fully take advantage of all the fun of summer. What you should do:

Drink plenty of fluids. Its extremely important to stay hydrated. If youre thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise. Eat regularly. The heat can decrease your appetite, but its important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration. Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away. Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool. Use common sense and dont attempt strenuous activities that your body is not accustomed to. Stick to exercises that you are very familiar and comfortable with. Check the weather forecast. Its best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.

What you should not do:

Dont try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction. Dont adapt the no pain, no gain motto. Ignoring your bodys signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take. Dont forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
- 279

www.FitnessExpertNetwork.com

Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m. If you want (or need) to be working in very hot temperatures, dont do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day. Avoid extreme changes in temperature. Dont hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. Now get out there and have some fun!

About the Author


Jason Morgan is an ISSA Certified Fitness Trainer and owner of Muscleworx Personal Fitness Systems located in Carolina Beach, NC. He is a featured writer for Snows Cut Monthly and various fitness publications and web sites. His website is http://www.muscleworx.com

www.FitnessExpertNetwork.com

- 280

The Evolution of Physical Fitness


By Jason Morgan
Everything known about the evolution of physical fitness in human bodies reveals the idea that physical capabilities contribute to the ability to survive and have since the beginning of time. The more physical fitness one has the more adept at maneuvering the human form and the healthier each physiological system can become. These variables combined provide the greatest opportunity for surviving and thriving. Perhaps this is the reason that physical fitness appeals to something very deep in many people and has thus been correlated in numerous cultures with spiritual and mental development, and is, quite literally a foundation for living that is connected to all we do. The means and the motivation for fitness have changed dramatically over time. It is however, important to note that from its earliest beginnings to the most current trends and fads, the functional need for a fit body has maintained an integral level of importance for us as humans. In the dawn of the human race, physical fitness was motivated by survival needs. Through hunting and gathering, nomadic journeys, and laboring lifestyles, humans developed fit healthy bodies through daily tasks. Researchers recognize that primitive lifestyles dating required regular physical activity as a component of everyday life beyond just the pursuit of food, water, and shelter. Even the dancing rituals and cultural games of celebrating tribes were physically demanding and contributed to the necessity of a high level of physical fitness as well as being a factor for social acceptance. In essence, physical fitness in primitive cultures was a defining factor of human life. The idea of physical perfection in Ancient Greece is recorded as being held in very high regard. Ancient Greeks beyond any other civilization regarded the development of physical beauty, as relating to the human physique, equal to that of developing the mind. Disciplined training of the physical body was also equal to the development of moral values, supported by the following assertion; the celebration of the human body through muscular development was, in fact, one of the Greek ideals. The aim of the Greeks was to develop a balance between the mind and the body. Hippocrates described the philosophy behind early forms of strength training as, "that which is used develops, and that which is not used wastes away". Ancient Greeks were believed to have developed methods of strength training such as that of the wrestler Milo of Croton who, legend has it, progressively strengthened by carrying a growing calf every day on his shoulders until it was an adult bovine. Also in the 2nd century, the physician Galen supported the use of the halt'res which was an early form of the dumbbell. Dumbbells and other weight training equipment, although showing significant advancements since that time, serve the same basic purpose that they

www.FitnessExpertNetwork.com

- 281

originally did. The concept was clear then, as is well known today, that progressive incremental increases in working a muscle will strengthen it. The Renaissance period brought with it a renewed interest in the human body and inspired scientists, artists, and poets to explore its workings, meanings, and capabilities. For example, the Vitruvian Man, a famous drawing with accompanying notes by Leonardo da Vinci from 1490, of a naked male form in two superimposed positions, is described as a study of the proportions of the (male) human body and a fusion of scientific and artistic objectives. The drawing itself is often depicted as a symbol of the essential symmetry of the human body and, by extension, to the universe as a whole. Another example of this burgeoning interest during the Renaissance period is represented in the work of Michelangelo, a sculptor, painter, architect, and poet who had an unparalleled influence on establishing a cultural opinion of the ideal physique. Michelangelo saw the human form as the physical symbol of soul and character and believed that if the mind were strong and the soul pure; his depiction should capture that with a lean, muscular, defined form. Repeated advice and guidance can be found throughout 14th and 15th Century literature regarding the value of physical activity, such as running, swimming, climbing, jumping, vaulting, fencing, and wrestling. Also, the trend of maintaining physical fitness as a virtue and a form of moral excellence prevailed, and so the virtue of achieving one's potential, as in the case of physical strength and skill continued to be a significant component of social standards. As interest in the capacities and functions of the human body subsisted, there arose a need for structured education and further development of the various systems that were being encouraged to promote strength and health. With a renewed interest in the human form, and consequently in fitness, there was also an inspired need to educate people about the necessity of developing strong lean bodies. Physical education became the means to further the cognitive recognition of the importance of physical fitness in cultures throughout Europe, with Vittorino da Feltre, an Italian physician, being the first to initiate childhood physical education classes in 1420. In the late nineteenth century, weight training in particular took on a different kind of cultural intent. People became fascinated with amazing feats of strength as the competitive strongman became a popularized display of power. Although rather than being associated with the enhancement of health or of creating an ideal physique, many of the famous strongmen, though amazingly powerful physically, often portrayed physiques that were overweight and unsightly, and did not exhibit a look of health or leanness. A protruding stomach and thick, fatty limbs were commonplace among these competitors. Muscular and lean bodies were a sign of the working class in men and considered unladylike for women. The practice of weight lifting, which became popularized as bodybuilding, grew quickly and soon coincided with the advent of photography and ultimately inspired a new level of egocentricity among the competitive strongmen. Images that caught the attention of the
www.FitnessExpertNetwork.com - 282

world were of muscular, yet lean and defined men, and popular strongmen became inspired to compete, not only for recognition of physical power, but for the adoration that only physical perfection could yield. Bodybuilding, largely perceived as egocentric and vain at that time due to the exhibitionist nature of famous physiques, evolved into a performance not only of masculinity and power but of an achievement of a god-like physical structure and a new means for achieving fame. Eugene Sandow was the first famous bodybuilder and somewhat of a cultural icon. A professional strongman in Europe, Sandow came to America in the 1890s and was billed by Florenz Ziegfeld as "The World's Strongest Man". What gave Sandow his strongest appeal however was not his amazing feats of strength but the aesthetically pleasing quality of his physique. Reintegrating some of the ancient Greek's love of the physical form, Sandow often posed imitating ancient Greek sculptures and even measured the marble male statues to help develop a formula for the perfect male physique. He developed his own physique to match those proportions and became known as the "Father of Modern Bodybuilding". Sandow almost single-handedly made it fashionable for a man to have a muscular physique at a time when men were typically quite thin or too-well-fed and overweight. By his death in 1925, Sandow had pioneered much of what has made bodybuilding a profitable enterprise and apparently what originated the concept that the male physique could provide viewing pleasure for Americans. Another father figure in the industry of fitness is Jack La Lanne, born in 1914 and one of the most renowned fitness experts, celebrities, and motivational icons to ever grace the fitness world. La Lanne opened the first health spa in the United States and began approaching clients with the idea of utilizing weight training to improve their overall health, and was the first to include women among his clientele. La Lanne was the originator of much of the standard equipment that many gyms continue to use today and is also credited with the creation of the popular Jumping Jack exercise among many others. La Lanne also brought weight training and fitness to television in the early 1950s and created live fitness expertise and guidance performances which he continues still today. La Lanne, now 91 years of age and still exercising rigorously every day often states, "I can't die, it will ruin my image". The bodybuilding culture solidified itself between the 1930s and 1970s. The 1970s became known as the golden age of bodybuilding as people interested in the sport became enamored with building balanced physiques and losing body-fat. Posing contests, beach-front weight lifting, and group training became common around the world. These expressions of the cultural fitness trends were especially popular at the famous Muscle Beach situated in Santa Monica, California. The growing awareness of strength training, or weightlifting, as it became commonly known, added immensely to the popularity of gyms in America. The use of gyms and

www.FitnessExpertNetwork.com

- 283

machines such as Nautilus had a profound impact upon the physical fitness norm and contributed to physiques that far surpassed those just a half century before. The progression of weightlifting was greatly impacted by first the book (1974) and then the documentary film, Pumping Iron (1977), produced by Charles Gaines and George Butler. The film gave the general public a glimpse inside a world previously viewed as more or less a sub-culture which was often neglected and misunderstood. Pumping Iron also piqued the interest of a more public audience that began to see strength training as a potential tool for health and vitality. The film popularized the concept that human bodies could be sculpted almost like art. Creating works of art through the development of the human body represents a continuing theme from the paintings and sculptures of Michelangelo, to Arnold Schwarzenegger and other famous bodybuilder's stage presentation of muscular physiques. It is difficult to pinpoint exactly what occurred in history to literally catapult America's fitness lifestyle into the popularity it now enjoys, yet there was certainly a recognizable advancement in the culture of fitness that became commonplace among the vast majority of United States citizens. Fitness, like other cultural movements, became a trend, became fashion, and became "what people do to fit into the social norms". Strength training and fitness concepts are nothing new. They have existed since before the time of Christ. As awareness of exercise evolved, participants grew to utilize a variety of practices not only in regard to health concerns but for pleasure and recreation. Integrating strength and fitness became a challenge toward self-determination for some and for others it became even a path toward curing stress and improving mental health. For thousands of years these statements have held true. At what point do you get on board and take control of your fitness destiny?

About the Author


Jason Morgan is an ISSA Certified Fitness Trainer and owner of Muscleworx Personal Fitness Systems located in Carolina Beach, NC. He is a featured writer for Snows Cut Monthly and various fitness publications and web sites. His website is http://www.muscleworx.com

www.FitnessExpertNetwork.com

- 284

"7 Components To Optimal Athletic Development"


By Jason Zaretzky
There is a common flaw I see with the majority of athletic performance enhancement programs today. It is the over emphasis or under emphasis on different components of strength & conditioning. Whether it's doing too much strength work or not enough recovery work, there is typically no balance. For any athlete trying to improve their performance there should be an equal emphasis on every component of performance enhancement training. However, the amount of emphasis can and should be altered based on an athlete's current abilities. For example, you may have two athletes who lack speed. The first athlete may lack speed due to poor flexibility, and flawed technique. On the other hand athlete number two may lack speed due to the fact that he/she doesnt have sufficient maximal strength. Now comparing these two athletes, you should incorporate all components of athletic development, but there should be more flexibility and technique emphasis with the first athlete, and a focus on maximal strength work with athlete two. Now the question at hand is, what exactly are the components, how should they be incorporated into an athletes training program, and how do we structure what should be emphasized? To answer, there are 7 basic components to "Optimal Athletic Development" and they are as follows in no particular order of importance: 1.) Assessments & evaluations 2.)Warm up & Activation 3.) Recovery, Nutrition & Regeneration 4.) ESD (energy system development) 5.) Flexibility, Mobility, & Stability 6.) Strength & Power Training 7.) Speed, Agility, & Quickness Training. It's also important to realize that most sports training facilities will hit some of these components but their programs will almost always lack and underemphasize one or two (usually more) components. And by doing so it produces a less than optimal training environment for athletes. Remember sports performance enhancement training should have the number one goal of decreasing injury rates of athletes, and then a secondary goal of increasing performance (and not just in the weight room, but training programs results need to transfer into the sporting arena) I know! I know! The components listed above sound interesting but what are they? Let's take a closer look at what each component entails and learn exactly what every athlete must "NOT" neglect in order to develop into the complete athlete.
www.FitnessExpertNetwork.com - 285

1.) Assessments & evaluations: If you not assess, you just guessing (Paul Chek). That's right. If you're not taking the appropriate time to go through an assessment process, then you will never really know what limitations you have. In order to precisely dial in and target the results you want out of a program you need to know what you are dealt with first. In my experience when talking about evaluating athletes and designing performance enhancement programs you need to assess the following; Posture Length tension relationships Force Couples Core Function Movement, and Performance/Field tests. After that you will then have the data needed to see muscle imbalances, weaknesses, where injuries may occur, and what performance based tests are lacking. With this data you will then be able to design a RESULTS oriented program based on what the athlete needs, instead of what is fun, or the in thing to do. 2.) Warm up & Activation - Warming up or as I call it "workout preparation" should have the goal to wake the body up. The traditional stretching routines that are usually seen are in my opinion useless; you know the "static" or stretch and hold routines. We need to throw that static stretching stuff away, or better yet do it after you workouts! To prepare for you workouts we need to emphasize on an active warm-up that puts your body moving through full ranges of motion while actually moving in various angles, speeds, and directions. In addition, we also need to perform a variety of exercises that wake up those muscles that don't fire correctly usually due to tightness in the antagonist (opposite) muscle group. For example, tight hip flexors usually lead to glute (butt) muscles that are weak, lengthened, and that don't fire correctly. So what we need to do is stretch the hip flexors (which should be taken care of during the warm-up) and wake up, strengthen, and activate the glute muscles. 3.) Recovery, Nutrition & Regeneration - Often over looked and never incorporated into a program. Aside from your workout prep, it's a must. Many people think that they are actually getting better while they're training. Nope that's not the case! You actually attain results from all of your hard training; you need to do a couple of things: 1) You need to "eat to compete". Proper nutrition is critical in complete athletic development, especially post workout. Try to get a carbohydrate/protein mixture of 3-4:1 carbs: protein (quick tip- Yoo-hoo is a cheap good source). 2) Post workout stretching/soft-tissue work. Now is where we put back in our static stretching? after workouts or even on off days, along with some form of soft-tissue work (message/self massage with the foam roller). 3) REST!!! Remember what I said, you attain results from your hard core training after you workouts. But to get the best results, engrain this in you head; "MORE IS NOT
www.FitnessExpertNetwork.com - 286

BETTER"!!! Give yourself at least 1-2 days off per week and never train more than 3 days in a row. 4.) ESD (energy system development) - Another component that is often done wrong! Most conditioning programs emphasize on running at a moderate to slow pace for longer distances to get in shape. Well is sport done by moving at a moderate to slow pace for long periods of time? NO! Sports are usually played fast with short bursts of high energy output, and then in most cases you get some sort of break. That's how we have to train. ESD training performed the "Optimal" way will provide you with proper conditioning to improve work capacity. 5.) Flexibility, Mobility, & Stability: Muscles function best when they have an optimal length tension relationship. Anything less can result in anything from reduced force output, a reduction in strength, speed and endurance, to a career ending injury. Having optimal mobility and/or stability in the correct joints and muscles will also aid in all the above, as well as provide optimal postural alignment. For instance, you want to look for mobile ankles, stable knees, mobile hips, stable lower back (lumbar spine), mobile mid/upper back (thoracic spine), stable neck (cervical spine), and a combination of mobility and stability through out the shoulder girdle. 6.) Strength & Power Training- Strength & explosive power training is just what the complete athlete ordered. Most sports are power sports, or at least require rapid bouts of fast powerful movement. Explosive or power in my opinion is defined as, "as fast as possible, but under control." Without the control factor it's just plain dangerous! In addition the stronger you are the more explosive you have the potential to become. It's extremely important to be as efficient as possible in order to get optimal results. When talking about strength & power training for athletes it is a must to incorporate exercises that provide you with the most bang for your buck! We are talking about structured progressive plyometrics and total body exercises (like Olympic lifts and variations) geared towards transferring tremendously high amounts of power onto the field or court. We're also looking for exercises like Squats lunges pushing and pulling. With the combination of maximal strength and power training modalities used in the "Optimal Performance Training System", you can't expect anything but freaky strength & power! 7.) Speed, Agility, & Quickness Training- In sport speed kills! A colleague of mine always says you never here any body say, "WOW that guy is to fast!" There is always room for speed improvement. However, lets not forget about how most sports are played. There is usually a tremendous amount of starting and stopping along with rapid amounts
www.FitnessExpertNetwork.com - 287

of changes in direction. Speed work, developing quickness, and agility training, can simply be done by improving running mechanics from arm action to leg drive, using the agility ladder, and incorporating any kind of cone drills. ***BONUS*** - Injury Prevention: A solid physical preparation program will drastically reduce all injuries, increase performances and lengthen careers. The scientifically prepared athlete knows no limits. Our Training system at Optimal Performance has the goal to decrease the potential of injury for our athletes. Preventive measures are incorporated into training are to improve the following; Hip & Ankle stability Shoulder stability Core Strength & Stability Balance & Proprioception Utilizing these 7 components will absolutely allow anyone to achieve "optimal athletic development", but only when incorporated into a program correctly. These components should be systematically placed into a progressive program that is broken down into different phases throughout the year (i.e. - off-season, in-season, post-season, etc?), then even further broken down into phases of an actual training session. For example, all sports performance enhancement training programs need to start with an assessment. This will lay the ground work for designing the best program for each individual athlete as it will determine weak links, muscle imbalances, and provide pretesting performance data. After the assessment we now can design a long term program with specific phases for each component of "optimal athletic development". The program will include a strategy that is geared to enhance each component listed above. It is important to realize that each component needs to be emphasized in a format that will yield the biggest payoff. Through my experiences over the years of producing some great results (well get into more off that later), I have found that you need to structure each workout with the following order: 1. Warm Up /Activation: which includes Regeneration, Flexibility, Stability & Mobility 2. Speed, Agility & Quickness 3. Power Development 4. Strength Development 5. ESD, based on the energy demands of the respective sport 6. Recovery & Regeneration, which includes static stretching and/or soft tissue work (i.e. foam rolling) This format was selected for a reason. IT GETS THE BEST RESULTS, PERIOD!!! We have found that manipulating this structure has only decreased results in one or more of each area of emphasis. So the take home message is "if it isn't broke don't fix it", unless you want inferior results. You now know the 7 components to Optimal Athletic Development! You also know how to structure your training program. Now all you have to do is find you weak links and develop a plan to work on those weaknesses so they become just as strong as your strengths, that's the key to staying injury free and increased sports performance. By now you should also realize that it is almost necessary to seek the advice from a qualified high
www.FitnessExpertNetwork.com - 288

performance sports conditioning coach that can 1.) Assess and 2.) Develop a strategic long term plan that focuses on all areas of athletic development (the 7 components above), and more importantly puts the right emphasis on the areas that need more attention.

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 289

"Exercise Machines Suck"


By Jason Zaretzky
Discover The 5 Reasons Why Exercise Machines Are A Waste Of Time In todays day and age we live in a technology dependant society. Almost everything we do revolves around some kind of mechanical or electrical device. This includes what just about everyone looks for in a gym. If youre like most, when you walk into a fitness center, you usually look for the amount of equipment or how many resistance training machines there are on the exercise floor. Is there a machine for my chest, back legs, arms etc This has been the biggest indicator when clarifying a gyms effectiveness. Well, being that our populations obesity epidemic is spreading world wide, and fitness levels have dramatically declined in the past twenty five years or so, I think its time to re-evaluate and determine what went wrong. It has been during the past twenty five to thirty years when our obesity problem really started to take off. And due to the fact that our society has always been in search for the quick fix, exercise really started to take off as well. Since exercise was in, and we desire the magic solution, resistance training machine companies are heavily marketing their equipment. I hate to break it to you, but when it comes to getting healthy and more physically fit, nothing will yield better results than hard work, dedication, and motivation; not gimmicks or machines. Machines actually are an inferior method of exercise. Its time to go back to our roots and look like we did hundreds of years ago. When you think about it, humans have always done some form of activity, and we have always been obsessed with strength and physique. So my question to you is did we have machines hundreds of years ago? My next question is as a whole, who looked better as a population, us now or mankind hundreds of years ago? Now Im not saying exercise machines are useless, everything has its place, but I can come up with a couple of dozen reasons why exercise machines are not optimally efficient. Instead of boring you anymore than I already have Ill provide you with my top five. Here we go: 1.) Exercise machines are NOT an optimal form of exercise for most. Exercise machines are great for isolating specific muscles (i.e. the standard leg extension machine for the quads), but because exercise machines are anchored to the ground, your stabilizer muscles (muscle that surround your joints and protect them from injury), do NOT get developed. Exercise machines do not allow you to stabilize the weight you are lifting in three dimensions and since daily activities such as work and athletics do require you to use these important muscles (the stabilizers), exercise machines are an inferior method of
www.FitnessExpertNetwork.com - 290

exercise 2.) Exercise machines are NOT ideal to improve posture. Over the years in the fitness industry, I have seen an incredible amount of people that have poor posture. This includes forward head, rounded shoulders, flat lower backs, and other misalignment in spinal curvature. This is due to the lack of strength in postural muscles, making it hard to fight gravity, and since gravity is almost impossible to escape, those who cant fight gravity efficiently will almost always have poor posture. By performing exercise on machines your body does not have to fight gravity, and on most traditional gym equipment your body doesnt have to stabilize itself. However, by performing exercise in a prone, upright, or supine position, you can engage and load postural muscles to help with fight gravity, resulting in better posture. 3.) Exercise machines are just flat out BORING! I can remember a couple of years ago when I worked at a large health club filled with fancy ground based machines, I would sit and watch people go through their work outs. One day I saw a gentleman working on the chest press machine. It was hilarious. He actually appeared to be falling asleep. I mean yawn after yawn during repetitions. I think if the guy was on a lying leg press he may have actually dozed off. Now lets analyze that situation. If he were on a flat bench performing dumbbell chest presses, do you think he would have been in that state of mind? Only if he wanted a nose job by dropping the dumbbells on his face. I have in the past and still do observe exercisers on the free weight floor. What I see is always a look of determination, motivation, and enthusiasm. My point here is that by participating in a free weight, nonmachine based program, it not only forces you to concentrate and work harder, but its more fun, and the feeling of accomplishment is far superior than just going through the motions on exercise machines. 4.) Exercise machines CANNOT improve balance or stability. As I stated earlier, ground based exercise machines DO NOT require the use of your stabilizer muscles. These muscles not only protect your joints, but they also are responsible for your ability to stabilize and balance. Instead, try to incorporate some non-traditional methods of exercise like the use of a stability ball, or balancing on one leg, or doing some low level plyometrics. These types of exercises are extremely beneficial to increasing balance, stability, and agility. No machine can give you any of these qualities by itself. 5.) You can mimic any exercise machine exercise without the machine and get the same benefits plus a lot more. Every exercise machine that is on the market today has been developed based on movements that the human body does naturally. With that being said, you can perform any exercise machine exercise without the use of an actual exercise machine. The chest press machine is essentially a bench press, the leg press machine is a squatting motion, the rowing machine (you know the one for your back muscles) can be done with free weights, and the list goes on and on. But the catch is that when you do these movements with body weight or free weights you get all the same benefits plus the development of balance, stability, and definitely more calories burned. Lets not forget that when you perform body weight or free weight based movements, you will always
www.FitnessExpertNetwork.com - 291

engage you core muscles. I dont know about you, but if I have my choice Im sure you can guess what it is. Thats right good old fashioned body weight, free weight, or other non machine based movements. Now, its important to realize that Im not saying that exercise machines are useless, but would you rather work out for hours at a time with boring exercise equipment, or would you like to get more bang for your buck by getting more out of one exercise like a squat, some form of a press, a rowing motion, a lunging motion, or even a twisting, or bending motion? Instead of using one to two dozen boring exercise machines all you have to do is have fun while incorporating the six movements I just mentioned and youll be well on your way to achieving your fitness goals more efficiently and faster than ever before.

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 292

"Lifting Weights For Youth Athletes is Dangerous?"


By Jason Zaretzky
Lifting Weights For Youth Athletes is Dangerous? When it comes to lifting weights and the youth athlete, a huge red flag goes up. It is usually believed to big a BIG NO! It is said that lifting weights is potentially dangerous to the growth plates for these youngsters. Well I hate to break it to ya, but as long as the appropriate considerations are taken into account, the above statement is completely inaccurate. A matter of fact following and executing a proper resistance training program will lead to improved sports performance, increased bone strength, increased muscular strength, increased muscular endurance, increased coordination, and most importantly a decreased injury rate for the youth athlete. Believe it or not the demands of some of the most common sports kids participate in today place a lot more strain, wear and tear on kids than a properly executed resistance exercise. Think about it if weight lifting was dangerous for the youth athlete then wouldnt it be just as if not more dangerous for a baby that tries to stand up for the first time only to find him/herself fall back down. After all for a baby, isn't their own body weight sufficient enough to be a form of weight bearing exercise. Even if that baby were to successfully stand up, it is probably close to a maximal lift right? See where Im going with this? The biggest problem we face in regards to weight lifting is what type of resistance training is best for our young athletes. In todays society the overreaction of the perceived benefits of machine based weight training is astronomical. The belief that the use of fitness machines is safe and effective due to the fact that they remove the need for stabilization couldnt be further from the truth. Exercising on a fixed piece of equipment that puts you in a guided range of motion without the need to stabilize your body just doesnt make sense to me. The only benefit machine based exercise has is that it makes the exercise fool proof. All you have to do is sit down, grab the handles and push, pull, or whatever. Is this kind of exercise the most beneficial with regards to improved performance and/or function? Think about it, in sports when was the last time you were sitting down with your back supported pressing a heavy weight in a fixed path? I cant think of any. What we see in sports is free ranges of movement in all directions with only the support of your own body. So instead of machine based training, we need to be coaching and implementing exercises and programs that reflect the actions needed not only for sport, but for life in general. So how do you do that? Its simple. Try free weight based training
www.FitnessExpertNetwork.com - 293

with correct form and technique. Free Weight lifts like Olympic lifts (Clean, Jerk, Snatch and variations), or functional movements like squatting, pushing, pulling, bending, lunging, and twisting. Performing these types of lifts is extremely beneficial to the youth athlete as they will accomplish everything a machine exercise does plus a whole lot more. For example, it has been proven that Olympic lifts and functional movements will help develop coordination, movement skill, motor skill, as well as muscular strength and endurance. Machine based training will only provide local muscular strength/endurance. However, there is a slight draw back towards Olympic lifts and functional movements. It takes a highly qualified strength and conditioning coach to teach and implement these exercises correctly. So if youre a youth athlete, parent, or coach do yourself a favor. See past all the hype of machine based training, seek out and higher professional help from a qualified strength coach to ensure that you or your kids are exercising correctly, safely, and with the attention to actually improve performance. In another article coming soon we will cover how to structure a youth athlete training program to ensure optimal athletic development.

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 294

"Strength Training For Athletes"


By Jason Zaretzky
Strength Training For Athletes Does it Increase Performance Or Not? Over the past decade, the improvement of performance in sports has been ridiculous. We have sprinters breaking records year after year, women tennis players serving over 100 mph, and running backs that weigh what lineman did 20 years ago, but running a 4.4second 40-yard dash. What was considered to be un-herd of10 to 20 years ago is a norm today. Why is this? Are human genetics any different than they were in the past? Are there really people with super human powers? Are the rules in sports changing so athletes can achieve these amazing feats? NO, NO, and NO! Than why are these amazing increases in sports performance happening? Why are athletes able to smash records that have been previously held for decades at a time? The single most positive contribution to the increase in athletic performance is Strength Training. Today every athletic program and athletes of all ages and levels are greatly influenced by strength training. No matter what the sport, male, or female, athletes now realize that in order to drastically increase their athletic performance, it is a necessity to lift weights and to participate in a conditioning program. Not to long ago, most coaches frowned upon strength training because it was said that lifting heavy weights would cause athletes to become too muscle bound or bulky, leaving athletes unable to perform their sporting activity correctly. Well, that was a crock. That was just narrow minded thinking. Today strength training has been proven to increase performance. For example, look at two athletes that share identical technical skills in their sporting activity. The only thing that separates the winner from the loser is that the stronger and faster athlete will prevail almost 100% of the time. That in mind it is important to realize that strength training will obviously increase your strength. However, there are a number of other benefits of strength training such as increased speed, agility, jumping ability, and power. That just goes to show that strength training is a superior method to increasing athletic performance. An added bonus to strength training is the number one goal of any conditioning program. That is injury prevention. Athletes who strength trains tend to have fewer injuries mainly because strength training not only strengthens muscles, but tendons and ligaments (the bodys muscle attachments) as well. It will also increase bone density at sites of muscle
www.FitnessExpertNetwork.com - 295

origins and insertions. And in the event that an injury does occur, athletes who have been participating in a strength training program properly tend to recover faster than athletes who have not. So the next time someone tells you weight or strength training is just for bodybuilders, take it with a grin of salt. A proper strength training program executed correctly just may be the missing link in your training and conditioning program.

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 296

"The 7 Secrets To Developing The Complete Athlete"


By Jason Zaretzky
Let me ask you a few questions. How does Tiger Woods consistently play his last hole as strong as his first? How is it that Michael Jordan could consider a comeback in the NBA, and play successfully, at an age when most professional athletes are stuck in their armchair counting their pension checks? How did Emmitt Smith play at the caliber he was able to year after year for as long as he did? Three words. Superior physical conditioning. Compare two athletes in any sport. Given equal talent and skill, the player with superior physical conditioning will win every single time. If you're serious about your sport, you must know and live these 7 principles that I call the 7 Secrets to Developing the Complete Athlete 1. Identify the abilities of the ideal athlete in your sport. The easiest way to initiate this part of the process is to picture the top athlete in your chosen sport. Ask yourself what abilities they possess that make them the best at what they do. Abilities are things like flexibility, strength, endurance, power, balance, reaction time, coordination, speed, and agility. Don't confuse abilities with skills that are specific to the chosen sport. For instance, a basketball player must be able to dribble while running up the court. That's a sportspecific skill, not ability. The abilities are what underlie each skill. Now, examine each ability more closely. Think of the extreme of each ability and rate that level of ability a 10 on a zero to 10 scale. For instance, if you are examining flexibility, who are the most flexible athletes in the world? Gymnasts! So gymnasts require a number 10 level of flexibility for successful performance. Olympic weightlifters would be a 10 for power. Power lifters would be a 10 for strength and so on for each ability.
www.FitnessExpertNetwork.com - 297

Next, take your chosen sport and compare it to the extreme. Let's use Lacrosse as an example. Does lacrosse require the same level of flexibility as gymnastics? Of course not! But, lacrosse does require some pretty significant amounts of flexibility in the spine, shoulders, and hips. So while it may not require a level of 10 in flexibility we can estimate the ideal level of flexibility as a 7 or 8 out of 10. At this point don't worry about trying to be exact when establishing the ideal abilities of a lacrosse player (or any other athlete for that matter) as your best estimation will not vary much from the ideal unless you really have no understanding of a lacrosse player's needs (or your specific sport). Repeat this process for each ability to create your ideal athlete, in this case a Lacrosse player. When you finish you should have a chart that looks something like this. Keep in mind that the scores will be different for different sports. Optimal Abilities for Lacrosse Ability ---------- Optimal Score Strength ---------- 6 Power ---------- 8 Speed ---------- 8 Coordination ---------- 8 Endurance ---------- 8 Reaction time ---------- 8 Flexibility ---------- 7 Agility ---------- 8 Total Score ---------- 61 2. Realistically assess your current abilities. Here's the hard part. Now you have to be honest with yourself. It's time to compare your current abilities with those of each extreme. You may or may not be a strong as a power lifter. It doesn't matter. BE HONEST! You gain nothing by overestimating or intentionally underestimating your own abilities. In fact, overestimation or underestimation of your abilities will promote absolute failure of your sports conditioning program. If you need to, get a second opinion from a trusted coach or mentor (friends tend to rate you favorably even if you lack a certain amount of ability. they're your friends after all). They quite often can provide you with the objective eye you'll need for proper self-assessment. When you've rated your own abilities, you should end up with a chart that looks something like this. Your Current Abilities

www.FitnessExpertNetwork.com

- 298

Ability ---------- Your Score Strength ---------- 6 Power ---------- 6 Speed ---------- 5 Coordination ---------- 8 Endurance ---------- 3 Reaction time ---------- 5 Flexibility ---------- 5 Agility ---------- 5 Total Score ---------- 43 Identify your weak points compared to the ideal. This part is easy. Simply put your abilities up against what you determined to be the ideal for your sport. Then just highlight those abilities that fall below your estimation of the ideal level for your sport. For the example we'll just continue to use our lacrosse example. Optimal Abilities for Lacrosse Compared to your score Ability ---------- Optimal Score ---------- Your Score Strength ---------- 6 ---------- 6 Power ---------- 8 ---------- 6 Speed ---------- 8 ---------- 5 Coordination ---------- 8 ---------- 8 Endurance ---------- 8 ---------- 3 Reaction time ---------- 8 ---------- 5 Flexibility ---------- 7 ---------- 5 Agility ---------- 8 ---------- 5 Total Score ---------- 61 ---------- 43

3. Design an individualized training program to focus on your weak points. I think this is one of the most common areas where athletes make mistakes in their sportspecific conditioning program design. It is a waste of valuable time to focus your conditioning program on your abilities that are already at optimal levels or higher. Look at the example. "Your score" for strength was 6 out of 10 but the optimal score only requires that you possess a strength ability of 6 for successful performance. So how much time and effort should you be spending on strength? Enough to maintain your current levels. Any more than that will not improve your performance, in this case, as a Lacrosse player. However, "your" speed, endurance and agility ratings fall below the ideal for Lacrosse. Therefore, the majority of your sports-specific Lacrosse conditioning program should revolve around improving those ability scores to achieve optimal levels.

www.FitnessExpertNetwork.com

- 299

4. Identify current muscle imbalances you currently have. Muscle imbalances are the main culprit when talking about injury. Most injuries occur because there is a significant imbalance between antagonistic (opposite) muscle groups. To compete at optimal levels there must be a balance throughout your entire body. For example, let's say that your pushing muscles (chest, shoulders and triceps) muscles are far stronger and tighter than the Pulling (upper and mid-back) muscles. That means you have a common imbalance between these two muscle groups and you are likely to hurt your rotator cuff (common shoulder injury). So what do you do about it? What you have to do is stretch the pushing muscles and strengthen your pulling muscles to create a balance between the two muscle groups, producing less stress on the shoulder joint resulting in an INJURY FREE Shoulder. Now this example is quite basic but you should get the point. It doesn't matter how strong you are in one movement, it matters how strong you are as an entire unit. To find out if you have any imbalances it's a good idea to seek a qualified professional that has experience with assessing athletes and determining muscle length and tension relationships. 5. Identify and train in the energy system used in your sport. This is probably the biggest flaw in training and conditioning programs I see. Most trainers, even some of those who are considered experts in the field of sports-specific conditioning, screw up this part of their program design on a regular basis. To do this correctly, you must understand the physiology of the main energy systems and how they are used in your chosen sport. Let me use two examples. A marathon runner and an Olympic Sprinter. A marathon runner relies very heavily on the aerobic energy system to provide energy over 26.2 miles of running in about two and a half hours. A Sprinter uses primarily the ATP/CP system to provide energy to run as fast as possible over a very short amount of time. So how much distance running and endurance training should a Sprinter do? Minimal, assuming our Sprinter has plenty of gas left in the tank after his short race. Get it? Now these examples are extremes at opposite ends of the energy spectrum, so it's kind of easy to identify appropriate energy system training. What about sports with mixed energy needs? Take basketball for example. It sure looks like a lot of running, but it's not marathon-style running now is it. It's actually a whole lot of repetitive sprints followed by a lot of standing around and occasionally some light jogging. Research shows that basketball actually relies most heavily on short-term energy sources (85% ATP/CP and anaerobic glycolysis) and a little
www.FitnessExpertNetwork.com - 300

from intermediate energy systems (15% aerobic glycolysis). In other words, if your coach is having you run laps for conditioning you are wasting your time. 6. Identify and train the type strength used in your sport. Most athletes equate strength or being strong to maximal strength. In other words, how much weight can you lift? However, there are many different types of strength such as maximal strength, starting strength, explosive strength, speed-strength, strength-speed, and strength endurance. Focus on the wrong type of strength training may improve performance in the weight room, but it does very little toward improved sports performance. For instance, it doesn't take a 300-pound bench press (high levels of maximal strength) to drive a golf ball 300 yards, but it does take higher levels of speed-strength and explosive strength than the norm. Most of a golfer's strength training should, therefore, be designed around increasing levels of speed-strength if the goal is to increase driving distance. A sprinter may need to improve his strength endurance to prevent slowing down at the end of a 200-meter dash. A baseball pitcher may need to increase explosive strength to increase throwing speed. 7. Hire a professional sports performance coach to design your individualized program. If you haven't realized by now, proper design and implementation of a sport-specific conditioning program is not as simple as it seems. Each individual athlete brings a unique set of abilities to the table, so "cookie-cutter" programming doesn't work. Each sport has very specific needs for optimal performance. Only those who are trained to identify these abilities and needs can truly provide you with an optimal training program. Without proper guidance, your conditioning program becomes a "crap shoot". You may get lucky and actually improve your athletic performance, OR more likely, do nothing to improve performance. By the way, a poorly designed sport-specific conditioning program can actually reduce your ability to perform at your best on game day. If you have learned anything from this special report, consult with a professional sports performance coach or strength and conditioning coach to make every play your best. Yours in Athletic Success, Jason Zaretzky CSCS Corrective and High Performance Exercise Sports Conditioning Coach "Your Sports Performance Coach"

www.FitnessExpertNetwork.com

- 301

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 302

The Need For Speed


What Every Athlete needs to apply to their training in order To enhance their sport specific speed By Jason Zaretzky
Sports Performance and Corrective Exercise Expert
Ive got the needThe NEED FOR SPEED!!! And you should too. Every athlete needs to realize that they should always be searching for new ways to improve their speed. Thats because in sport speed kills. You can never be fast enough. However, its not just how fast you can run from point A to point B. You have to be able to be as fast as possible while moving in various directions, starting and stopping constantly. After all, what sport do you know of where change of direction doesnt happen? Not Many. So lets cut right to the chase Here are the top ways to enhance your sport specific speed for any sport: 1. Be specific to the demands of what type of speed you need in order to excel at your respective sport. For example, the type of speed needed for a football defensive lineman are totally different than the speed needed for a midfielder in lacrosse, or a forward in basketball. So your speed training must reflect the demands of your specific sport 2. You wont get faster by simply running around a track - A major misconception to speed training has been to just run like a maniac around a track and expect to get faster. The problem here is that you may need other methods of training such as stretching, strength training, core training, balance and/or stability training in order for you to get faster. 3. Stop training like a body builder Instead of training on that hamstring curl machine, try some multi-muscle movements like squat, and dead-lifts. Not only are these exercises better than any kind of isolation based exercise (hamstring curls and leg extensions), they actually strengthen you leg muscles and train them to work together as a unit. While youre at it incorporate some single leg exercises such as lunges, and single leg deadlifts. By doing so you will further mimic your bodys running actions. 4. Find you weak links, and correct muscle imbalances You are only as strong as your weakest link, and muscles imbalances will always lead to weak links in your body. Take 2 to athletes that are the same speed. Athlete 1 has poor hip flexibility and weak abdominals, while athlete 2 has weak hamstring muscles, and tight
www.FitnessExpertNetwork.com - 303

quads. If all these athletes did was work on hip flexibility and core strength, Athlete 1 may get faster, while athlete 2 may actually decrease performance. There you have it, 4 easy ways to immediately increase you speed through proper training and smart programming. The only thing left to do is Just Do It! Yeah, Yeah, I know what youre saying, But how do I know what my weak links are, and what the best exercises for me to do? The easiest way is to seek the advice of a highly qualified professional who has experience assessing and training athletes. Visit, www.optcfitness.com, they have the information you need, they specialize in sport performance enhancement, and all of their programs are completely customized to the individual athlete.

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 304

The Significance of a sound Strength & Conditioning Program


By Jason Zaretzky
If youre reading this, than you are most likely an athlete, coach, or parent that is always searching for new ways to gain that competitive edge over your competition. Well, your search is over, at least if you are ready and willing to hear the truth! Im sure youre familiar with strength and conditioning, and why its critical to participate or implement a sound strength and conditioning program into your quest to becoming a superior athlete. The significance of a sound strength and conditioning program is essential in todays day and age for athletes of all ages and levels. Thats obvious. However, athletes, parents, and coaches seem to miss the boat when it comes to the why. Everybody jumps onto the band wagon when they hear a strength coach say, I can improve your 40 yard dash by .536 seconds, or how would you like to increase you bench press by 50lbs in only 6 weeks?, or Athletes in my program are seeing an average increase of 5 inches in their vertical jump. What about the most important reason why one should participate in strength and conditioning program? Do you even know what it is? Ill give you a hintIts none of the above features. Increasing speed, agility, strength, & power may sound good (and increasing these numbers is great), but what about INJURY PREVENTION. Imagine this, youre a coach and youre getting ready for the big game. However, your star player cant play due to an injury that occurred due to lack of conditioning or strength. A sound strength and conditioning programs main goal should be to reduce the injury potential thus increasing career longevity. Once this becomes the focal point than a secondary focus on improved performance can take place. Now that we have a clear understanding and set the priorities of what the objectives of strength and conditioning program are, I think its important to realize that there is a lot that needs to be incorporated into a sound strength and conditioning program. Im sick and tired of seeing the how much can you bench program that your team is probably on. And the 1000lb & 1200lb. club just about every high school strength program has, in my opinion is a complete waste. I would like to see the quality of reps performed on that squat. With the advancement in strength and conditioning over the past 10 years, theres no excuse. Ok enough ranting and raving. Instead Im going to fill you in on the basics. The following is what a good solid sound strength & conditioning program should do for you. 1. Prevent potential for injury:

www.FitnessExpertNetwork.com

- 305

As I stated earlier preventing injuries from occurring and decreasing the risk for potential injury, while increasing the recovery rate from injuries that are unavoidable IS the main focus of YOUR strength & conditioning program. Now what in the world can you train to decrease and/or prevent injury? Well, an athlete who follows an individualized, well designed, balanced, and progressive program will prevent and eliminate muscle imbalances, strengthen tendons and ligaments, along with increasing maximal muscular strength and endurance. This result will without a doubt result in fewer injuries. A sound program will also address flexibility issues, as well as proper nutritional strategies that will also aid in recovery, regeneration, and injury prevention 2. Increase Performance that actually transfers onto the field: Now we can get into the fun stuff. However, when training for improved performance you have to realize that your goal is to improve performance where it counts most. Thats right On the field, court, or where ever your sport is played. Who cares if your weight room numbers are shy high (i.e. you know the 1200lb club). Whats the use if you have a 400lb bench press, but only throw 60 miles per hour? A sound strength and conditioning program shouldnt include the things you like to do, or the things that youre good at. It should be designed around focusing on your bodies own weak links, and exercises that will transfer your gains onto the sporting arena. 3. Build Strength, Develop powerful elasticity, and Increase Sport Specific Speed: Strength, power, and speed are what sport is all about. The stronger you are as an athlete the more force you can produce. You need to realize that the more force you can produce, the harder you will hit, the higher you will jump, and the faster you will run. Powerful elasticity is another factor that will aid in improving performance in you respective sport. Having great amount of power and strength is great, but if you really want to excel in your sport, than you need to be elastic as well (for most sports anyway). Envision a rubber band. Take that rubber band and sling shot it across the room. Ok, do the same thing but this time really stretch that rubber band back far. Now let go and let that thing fly. Compare the first scenario with the second and what happens? Yup, the second rubber band goes further. Thats elasticity. Imagine you being the rubber band. I cant believe I said it. I hate the term sport specific, but sport specific speed is important. Sport specific speed is basically a combination of change of direction speed, and straight ahead speed. You really need perform drills that will allow you to perform your specific demands of sport faster. Now this doesnt equate to running until you puke. What I mean here is that you need to develop technically correct mechanics of running straight ahead, along with razor sharp change of direction skills. Again, a sound strength program needs to focus on appropriate strength, power, elasticity, agility, and of course speed.

www.FitnessExpertNetwork.com

- 306

4. Confidence & self Esteem Booster: This is one that never gets mentioned, but as a strength coach I think its importance is invaluable. I cant even tell you how many times I have seen an instant jolt of confidence from an athlete who follows our program at OPTC, busts his/her butt and gets the job done. The hard work and discipline it takes to do things not only for sports but in life are the things that make you a better person. I think a sound strength and conditioning program is just that. It may not be the most pleasing at times, but the payoff is worth it. Visit www.optcfitness.com for more information regarding you sports performance

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 307

"Turn Your Golfing Partners GREEN With Envy"


By Jason Zaretzky
There you are standing at the tee with all the latest gadgets and golfing gear that guarantees to increase your golf game. You set up and start to swing that $500 driver back across your body, but something seems to hold you back It appears that you cant draw the club past your belly, or you just do not have the range of motion in your shoulders and hips to get that powerful backswing needed to drive the ball down the fairway. Instead, your backswing looks like a draw back and the ball ends up somewhere in the deep rough. Does this sound like you? Well, get ready because a big change is about to take place. There is a new solution to increasing your golf game. Its not another gadget or device you see on the shopping network, it is strength and conditioning. All the big time pros like Tiger Woods have revolutionized the way we look at and play the game. He has literally changed the way golfers prepare for competition. Tiger Woods and his peers continue to excel in their golf game due to participating in a serious strength and conditioning program. Even Phil Mickeleson who can whack the ball a ton, but has poor fairway hitting percentages, has incorporated a conditioning program into his training regimen and has reaped the benefits. Golf is comprised of power, endurance, and shoulder/hip mobility. This is why an exercise program can be extremely beneficial to success on the links. However, your typical bodybuilding based exercise program that most golfers resort to, can actually decrease you performance on the golf course. So to successfully implement golf specific conditioning programs here are a few tips to consider: Core Training Known as the area that covers your midsection. In any golf specific program this should be a main focus. See the core is the central part of the body where all movement is generated and controlled. Without strengthening and stabilizing the core (hips, abdominals, and back muscles), your arms which are the main body part moving in golf will never be able to generate the force you need them to. Hip and Shoulder Mobility As a golf swing should be fluid and smooth if you lack the proper range of motion in the shoulder and hip joints, your swing will just be plain out rigid and your strokes will suffer. Thats why is important for any golfer to address flexibility throughout the entire body (especially in the shoulder and hip regions). When your joints have optimal ranges of motion it will free your muscles up and allow for more powerful drives off the tee.

www.FitnessExpertNetwork.com

- 308

Power + Endurance = the Superior Golfer A combination of some intense resistance training coupled with endurance work will address the energy demands of the golfer. Just being Powerful wont cut it. Its the golfers that are driving the ball just as far off the tee in the 18th hole that they do in the 1st are the golfers that prosper. Conclusion As you now see, golf conditioning is quite unique. As golf fitness is now booming beware that machines, gadgets, or devices that guarantee to enhance your golf performance, can be very deceiving. Just realize that the secret to enhancing you golf game requires a full spectrum of proper training, stretching, and total body work. By simply following these steps you can develop into a complete golfer. A well balanced conditioning program will only reduce injuries and improve you golf scores.

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 309

"Workout Preparation for Optimal Sports Performance"


By Jason Zaretzky
Workout Preparation for Optimal Sports Performance The biggest mistake I see on nearly every athletic field today is the approach of the warm-up. You know coach blows the whistle and says take lap. This is then followed by the traditional static or stretch and hold routine where eight of the ten stretches are different types of hamstring stretches. While static stretching does have its benefits, performing this type of stretching routine as a warm-up can be very counter-productive in getting athletes ready for practice or competition. Warming up or as I call it work out preparation, the goal is to wake the body up. The traditional stretching routines Ive been talking about are in my opinion useless. I believe this to be true for a couple of reasons: 1) Static stretching is done without movement in a stretch and hold fashion. Well if the task at hand was stretching tight muscles great mission accomplished. However, we are talking about getting athletes ready for performance right? The last time I checked most sports are done moving. Moving very explosively I might add! 2) The Experts say it is best to stretch after the body is loose and the muscles are already warm. If this is true then why do we insist on warming up by performing these static stretching routines? Sounds like a contradiction to me! : ) 3) Similar to my first point sports are done by moving in various angles, speeds, and directions, so it only makes sense to me, to warm-up that way. What I mean here is that its time to change our mind set for the better. We need to think Workout Preparation rather than warm-up. Instead of doing our static stretching first in our workout, practice or competition, we need to be doing this type of activity postworkout as a recovery/regeneration tool (more on this in another article to come). So how do you warm-up, you ask, like I said its time to start Preparing for our workouts. We do this by performing a workout preparation program. This program will get athletes ready for more intense activity by moving the body through full ranges of motion while dynamically moving. By transitioning from going through your traditional warmup and replacing it with workout preparation, it will boost heart rate, increase blood flow to working muscles, and most importantly it will improve function of the nervous system. If you follow these basic guidelines with the exercises and movements provided not only will you be more mentally and physically prepared, but youll also notice a dramatic increase in speed and power out put.
www.FitnessExpertNetwork.com - 310

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 311

I Don't Want Big Muscles!


By Joe Thiel
I regularly find myself dealing with the persistent myth that lifting weights will produce bulging muscles in women making them less feminine looking. I wish I had a dollar for every fitness consultation that began with this question: "Now, I won't get big muscles, will I?" "One year of doing high-intensity strength training can lower a woman's risk of osteoporotic bone fractures in more ways than any single thing she can do for herself." This is a quote from Miriam Nelson, associate chief of the Physiology Lab at Tufts University in Boston. It stresses just one of the many important reasons women should be engaged in a regular strength training routine. Yet, in spite of many well-publicized studies, the message is apparently not getting through to many women. The facts are:

Strength training is the best (and only proven) way to improve the shape, tone and strength of the body, male or female. It is physiologically very difficult, if not impossible, for women to develop huge, bulging muscles (without anabolic steroids). Lean tissue (muscle) gives the body shape. When women lose fat and gain muscle tissue, the feminine physique truly emerges.

Testosterone, along with heavy weight training, increases muscle mass. Both men and women secrete this hormone, but men have a much higher level circulating within their bodies. Thus women seldom experience dramatic muscular development from weight training -- unless they have an unusually high level of testosterone (rare) or, as stated above, they use anabolic steroids. This is why most women can increase strength, add muscle tone and improve endurance from weight training without becoming "masculine" looking. There are many benefits that can be gained through a consistent program of weight training. Let me mention just one here that most of you will find significant. Muscle is a very active tissue (most of our daily caloric expenditure is due to muscle activity, even while we are at rest). Studies indicate that a pound of muscle may use up to 45 calories per day just to maintain itself. In practical terms, that means that if we take 2 women (or men) of identical weight, but one has 5 pounds more muscle than the other, the one with the greater muscle weight (thus, lower body fat content) uses 225 more calories per day at rest!

www.FitnessExpertNetwork.com

- 312

If you're ready to commit to a serious strength training program, I encourage you to contact a fitness professional who has the knowledge and experience to get you started on a safe and effective exercise routine.

About the Author


Joe Thiel is a certified personal trainer. He has personally trained hundreds of satisfied clients throughout the Midwest. He currently owns and operates personal training studios in Springfield, IL and Chesterfield, MO. He can be emailed here. His websites: http://www.ftspringfield.com and http://www.ftchesterfield.com

www.FitnessExpertNetwork.com

- 313

The Top 5 Training Myths


By Joe Thiel
Myth No. 1: I need exercises to work my 'lower abs' and reduce my pot belly. First, there is no such thing as 'lower abs.' The six-pack you're going for is actually one long muscle, called the rectus abdominis, that extends from below your chest to your pelvis. To work your abs, you should do exercises to target all four muscles: the rectus abdominis, internal and external obliques and the transverse abdominis. Second, doing crunches will not help you get a 'six-pack' if you have a layer of fat over your abdominal area. In order the see the muscles; you must reduce your body fat. Myth No. 2: If I'm not sore the next day, I didn't workout hard enough. Many people use muscle soreness as a gauge of how good their workout is. However, muscle soreness is caused by tiny tears in the muscle fibers and, while some soreness is expected if you regularly change your program, being sore for days after your workout most likely means you overdid it. If you're sore after every workout, you're not allowing your body time to recover, which is when you experience the most muscle growth. To prevent soreness, you should warm up before your workout and stretch before and after. If you experience soreness, rest for a day or so and then do the same exercises that caused you to be sore in the first place, but lower the intensity. Myth No. 3: If I can't workout often enough and hard enough, I might as well not even do it. The general rule for weight loss is to do cardio 4-5 times a week for 30-45 minutes as well as weight training 2-3 times a week. Some people simply don't have the time to workout that much and they think, since they can't do all of that, why do ANY of it? Remember: Any exercise is better than NO exercise, even if it's only a 15-minute walk. Being physically active is proven to reduce stress and make you healthier. So, even if you can't make it to the gym, you have no excuse not to do something active each day. Myth No. 4: Strength training will make me "bulk up" Some women avoid weight training because they don't want to bulk up. However, strength training is a critical element to maintain a healthy weight and strengthen your body. Wayne Wescott, weight training expert and PhD, researched the effects of weight training on women and found that "the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight...and loses 3.5 pounds of fat...women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause bulking up."
www.FitnessExpertNetwork.com - 314

Myth No. 5: If I eat more protein, I can build big muscles. Building muscle mass involves two things: Using enough weight to challenge muscles beyond their normal levels of resistance and eating more calories than you burn. With all the hype about high protein diets lately, it's easy to believe that protein is the best fuel for building muscle but, according to the American Dietetic Association, muscles work on calories "which should be predominately carbohydrates. The remainder of the calories are divided between fat and protein." If you consume too much protein, you run the risk of creating nutrient imbalance, kidney strain, or dehydration. Plus, excess protein results in extra calories that are either burned or stored. For muscle mass, you should incorporate a healthy eating plan, as well as a workout that combines cardio exercise as well as consistent weight training. I could create 10 "Top 5 Lists" of myths I've heard in my 20 years in the fitness industry. If you have a question about a particular topic that relates to health and fitness, I'd be happy to research it for you and give you my opinion. If I don't know, I'll give you my best guess and tell you so. My goal is to cut through the myths and help you experience your best life possible.

About the Author


Joe Thiel is a certified personal trainer. He has personally trained hundreds of satisfied clients throughout the Midwest. He currently owns and operates personal training studios in Springfield, IL and Chesterfield, MO. He can be emailed here. His websites: http://www.ftspringfield.com and http://www.ftchesterfield.com

www.FitnessExpertNetwork.com

- 315

Are You Sick & Tired Of Not Getting The Results You Want From Your Exercise Program?
By John Kent
Are you sick and tired of not getting the results you want from your exercise program? If this is you, pay close attention. There are tiny changes you can make that will make a huge difference in your results. Recently, I was watching a popular nightly news program that profiled several individuals from the same high school. They were all trying different diet and exercise programs to lose weight before their 25 year high school reunion. Most of them were combining both diet and exercise to achieve a healthy amount of weight loss. There was one woman in particular though who wasnt really dieting but was on a very strict exercise program. In fact, she was training for a marathon! After three months, she was running up to 12 miles per day. Now I dont know about you, but I think 12 miles a day is an awful lot and I can think of a whole lot of other ways Id rather spend my time! The sad thing about this woman though is that after three months, she had lost the LEAST amount of weight. Needless to say, she was quite frustrated that she was putting in all of this energy and effort into something that wasnt producing the results she expected. At this point, who wouldnt blame her for being sick and tired and just giving up and settling back into her old habits? So what are these tiny changes that can make a HUGE difference? First things first. What we put in our body is just as important as what we do with the outside of our body. Think about it. If you want to drive your car, you dont fill the tank with syrup or worst yet, leave it completely empty. We must feed our body properly in order for it to function the way it was designed. I cant stress enough the importance of water. Dehydration is a major cause of fatigue. Our general rule of thumb is 3/4 gallon per day for women and 1 gallon a day for men. Of course, if youre not used to drinking this much you may have to ease your way into it. But, do it! If you are dehydrated and you are resistance training, its like trying to train with beef jerky for muscles. And we all know that beef jerky doesnt stretch! Secondly, fuel your body with the proper nutrition. At John Kent Fitness, we recommend eating 5-6 small meals a day to ease hunger and keep your metabolism burning. This means primarily fueling your body with quality lean proteins and quality carbs in the right portions for your body. So how do you know what the right portion is for your body? I recommend having your resting metabolic rate analyzed with metabolic testing
www.FitnessExpertNetwork.com - 316

so you can zero in on exactly how many calories you need to consume in order to lose weight. This is by far a better method than using some chart that could be off as much as 500 calories per day! For convenience, I also recommend the use of quality meal replacement bars or shakes for some of your meals. My favorite is Shaklee products because they are low glycemic, low calorie and taste great! You also need to make sure you are taking whole food vitamin supplements so that your body can properly heal and recover from your workouts. Next make sure you cycle your workouts and make them progressive. What do I mean by cycling your workout? Dont always do the exact same exercise for the same body part. And, dont always do your exercises in the same order. You must keep your body guessing to keep progressing. What do I mean by making them more progressive? Add more weight as you get a little stronger. We usually use a self-perceived intensity scale with our clients with one being low intensity and 10 being high intensity. You should be between 8-10 on the intensity scale by the end of your set. Use a controlled tempo during both the lifting and lowering phase of the weight. Remember, you want to train the muscle not just lift the weight. Finally, if youre new to working out or if you just want a get yourself out of a rut, or maybe your just too embarrassed to go to the gym because you dont know how to use the equipment, try a personal trainer. A personal trainer can educate you on proper technique, design a program specifically for you and provide accountability.

About the Author


John Kent is a writer, speaker and owner of John Kent Fitness, Inc. located in Clearwater, FL. With his fitness expertise, as well as warm, friendly, and approachable character, John has become a captivating and much sought after speaker on the topics of nutrition and health. He has contributed articles to various publications and has been featured on Bay News 9, Channel 10s Life Around the Bay and in Tampa Bays Best Magazine where they named him Tampa Bays Body Transformer. He can be reached at 727-420-8139 or on the web at www.JohnKentFitness.com

www.FitnessExpertNetwork.com

- 317

When Is The Best Time To Do My Cardio?


By John Kent
As a certified personal trainer, one of the questions Im most often asked in reference to aerobic exercise is "When is the best time for me to do my cardio for weight loss?" Aerobic exercise a/k/a cardio is simply exercise in which oxygen requirements are being met. And, theres one thing Ive learned throughout the years in working with my clients - either you love it or you hate it. But regardless of how you view it, moderate aerobic exercise is a vital component for health. Before I answer the question, let me explain a few things about aerobic exercise. As I mentioned, aerobic exercise is exercise in which oxygen requirements are being met. During this type of exercise, oxygen is taken in and delivered to your cells. The more effectively this happens, the more aerobically fit you are. Aerobic exercise is the exercise for our heart and lungs. It is also pivotal for delivering nutrients to the cells and getting waste out of the cells. It has two choices for fuel -- sugar stored in our muscles and liver (called glycogen) or fat. Knowing this, we can determine the most ideal times to do cardio. There are actually two times in which aerobic exercise is most effective. Notice that I said "most" effective. Most of my clients want to lose fat so the times that Im presenting here are based on those goals. The first choice would be to do your cardio in the morning as soon as you wake up and on an empty stomach. Why? Your body has been at rest all night and has been using up your glycogen stores for energy during the night. Earlier we mentioned that aerobic exercise has two choices for fuel -- sugar (glycogen) or fat. If the glycogen stores are empty, it will then start to use the fat stored in your body for fuel. The second most effective time is immediately following your strength training workout which is also called anaerobic exercise. The same theory applies here except that during your strength training workout, your primary fuel source is sugar (glycogen). After a good strength training workout, your glycogen fuel is used up for energy and then your cardio can be performed and immediately starts using your fat for fuel. You will find many different opinions on this topic all over the internet, but as the saying goes, "the proof is in the pudding" and my clients always see better results when their cardio exercise is performed during one of these two times. Effective cardio exercise alone will most likely not get you the sleek, toned look you are looking for unless you combine it with the right strength training program and supportive nutrition. You can achieve all of your health and fitness goals using a synergistic

www.FitnessExpertNetwork.com

- 318

approach with three key components: Moderate aerobic exercise, supportive eating program and the right strength training program. The three components for fitness synergy work for EVERYONE! I guarantee you can achieve remarkable results if you properly apply the components.

About the Author


John Kent is a writer, speaker and owner of John Kent Fitness, Inc. located in Clearwater, FL. With his fitness expertise, as well as warm, friendly, and approachable character, John has become a captivating and much sought after speaker on the topics of nutrition and health. He has contributed articles to various publications and has been featured on Bay News 9, Channel 10s Life Around the Bay and in Tampa Bays Best Magazine where they named him Tampa Bays Body Transformer. He can be reached at 727-420-8139 or on the web at www.JohnKentFitness.com

www.FitnessExpertNetwork.com

- 319

Designing Resistance Training Workouts


By John Preston
Incorporating resistance training into your overall workout plan will make all the difference in the world. Many people are intimidated when it comes to beginning a new workout routine. Typically this intimidation is related to concerns over beginning a resistance training program. Think about it, most people are totally comfortable with working out on an exercise bike or treadmill, but a 30 pound dumbbell can be very intimidating to a beginning exerciser. In other articles I have discussed setting goals and establishing a timeline to reach those goals. I also began to talk about how to make changes to your workout to avoid becoming board and to avoid a plateau. All of the information in those articles has been related to cardiovascular exercise. While there is still more to address regarding cardiovascular exercise, this article will focus on integrating resistance training into your workout. If youve begun exercising in the past couple months, you should already be feeling more energy and your weight should be beginning to drop. These are two very important results of cardiovascular exercise. But if you really want to look your best you will need to incorporate resistance training into your routine. Resistance training will help to increase lean muscle, improve posture, firm your body, and allow you to focus on changing the shape of specific areas of your body. There are an endless number of resistance exercises. I wish I could present them all to you but that will fill up an entire text book and then someone would create a new one. So I will discuss other resistance training variables that will help you to design an effective routine. Those variables are repetitions, sets, load, rest periods, and tempo. Repetitions or reps are the number of times you perform an exercise in succession. When you stop performing an exercise you have completed one set. Load is the amount of weight or resistance you use during a given exercise set. Tempo is the speed in which the exercise is performed. Rest periods are the time between each set. Rest periods are necessary to allow for muscle recovery. Without resting you will not be able to perform the next set properly. If youve never participated in a resistance training program, start slow. Perform one set for each major muscle group with a light load (weight). To start out the set should consist of about 15 reps and the tempo should be moderate (1 to 2 seconds in each direction). You should rest about one minute between each set. Rest the next day and monitor how you feel. If you experience mild or no soreness or fatigue, add a set to the next workout. Always allow a day of rest between resistance training workouts, this will allow for muscle recovery. Eventually work up to three sets, and then begin to increase the load (weight). You will see results for several weeks with this approach. Then things will get a little more complicated. In future articles I will discuss each variable in more detail and
www.FitnessExpertNetwork.com - 320

how changing each variable will affect the others. Once you understand each resistance training variable you will know how to periodically manipulate each variable. This will help you to continue to see results all the way to your goals. I want to discuss the importance of technique and exercise selection. If you dont know what your major muscle groups are, or you know your triceps but havent a clue which exercise will strengthen them; please seek out an exercise specialist in your area. First, some exercises performed incorrectly can lead to injury. If you are hurt you cant workout and if you cant workout you will never reach your goals. Second, exercises performed with bad technique are not as effective and ultimately can lead to muscular imbalances, pain and injury. If you establish bad technique early on it will be very hard to correct it later. Movement patterns become efficient in as little as 300 repetitions. So if you perform an exercise wrong 300 times it is ingrained and will be very difficult to correct. In fact it can take up to 5000 repetitions to reeducate a new movement pattern. So learning how to do it correctly now will save you years of frustration in the future.

About the Author


John Preston is a Certified Personal Trainer with 14 years of experience. He holds certifications from both the American Council on Exercise (ACE), and The American College of Sports Medicine (ACSM), as well as a B.A. in Kinesiology for Long Beach State. His website is http://www.johnprestonfitness.com

www.FitnessExpertNetwork.com

- 321

How to Develop an Effective Cardiovascular Exercise Program


By John Preston
Everybody knows that cardiovascular exercise is good for them. But few people know how to design a fun and effective program that will help them improve their health and achieve their goals. In this article I will discuss how to progress with the cardiovascular or aerobic portion of your exercise plan. It is important that you start out slow and progress over time to avoid over training or injury. Specifically I will discuss mode or type of exercise, the duration of each workout, how often you should be working out or the frequency and intensity of your cardiovascular exercise. By making regular changes to these variables you should be able to continue to see progress all the way to your goals. The first variable of cardiovascular exercise is the mode, or what exercise you will be doing. Pick an exercise that you enjoy. There are many choices, the most common being walking. But feel free to swim, cycle, jog, hike, take an aerobics class, jump on a treadmill or any other cardiovascular equipment at the gym. By choosing an exercise that you like you increase the likelihood continuing to work out over the long term. Another perk of having so many options is that if you do become bored, all you have to do is switch to another mode of cardiovascular exercise. An important thing to know about mode is that they are all the same. In other words the results you get from cardiovascular exercise are not determined by what exercise you perform but the other variables. If you exercise for 30 minutes with a heart rate of 130 you will expend the same number of calories regardless of what movement you are doing. The next variable of cardiovascular exercise is duration or the length of each individual workout. This will be the first thing that you will want to manipulate. If you are just starting an exercise program, the goal will be to perform 20 continuous minutes of exercise. It is possible you will be able to do this during your first workout. A 20 minutes walk may be very easy if you dont have any joint issues or chronic illness. If you havent been on an exercise bike in years your thighs will probably be on fire after a couple minutes even on the easiest setting. But stop after 20 minutes. See how you feel the next day. Are your muscles sore, do some of your joints ache? Your body will tell you if you can do more the next workout. If you feel fine the next day, increase the duration each cardiovascular exercise session until you can do 30 to 60 minutes. How long your workouts become will depend on how much time you schedule for workouts and how quickly you want to lose the fat. The longer you go the more total calories you will expend. Now that youve decided which exercise you enjoy and youre slowly increasing the duration of your workouts the next cardiovascular exercise variable is frequency or the number of workouts each week. Start with three days a week. When you are beginning an exercise program allow for a day of rest between each workout. Once you have increased
www.FitnessExpertNetwork.com - 322

the duration of your workout to the maximum your schedule will allow it is time to increase the number of times you workout each week. Add one day to your program. Give yourself three to four weeks to adapt to four workouts then add another workout session to the week. It is safe to do aerobic exercise up to six days each week. If you have progressed to the point where you are working out six days a week doing the same exercise for 60 minutes its time to make some more changes. First of all youre probably bored out of your wits. Here are a couple ideas to help you from becoming bored. Change your mode. By doing a variety of exercises you will use different muscles. Although you will be taxing your cardiovascular system six days a week you will reduce your risk of injury from doing the same repetitive motion. Try taking a couple aerobic classes, swimming twice, and riding a bike (yes outdoors) twice. Another option would be to alternate duration. On days when you lift weights only do 20 minutes of aerobic exercise, on the other days do 45 to 60 minutes. And now I want to focus on the final variable of cardiovascular exercise, INTENSITY! Intensity is determined most easily by monitoring your heart rate. What should your heart rate be when you are exercising? Ill give you a formula to estimate your proper training heart rate. Subtract your age from 220, this is your theoretical maximum heart rate. Now you dont want to workout at your maximum heart rate. Instead you want to workout at a specific percentage of your maximum. So heres the formula; 220 subtract your age, subtract your resting heart rate (RHR), times the percent you want to workout at, plus your resting heart rate (RHR) equals training heart rate (THR). So what should your training intensity be? There is some controversy over this issue. Youve probably heard that low intensity exercise with a long duration will burn more body fat. It is true that fat is the bodys fuel of choice at low intensity exercise, while the body utilizes more carbohydrate with high intensity exercise. Lets look at the bodys sources of energy along a continuum. At rest the body will use almost entirely fat, during a sprint almost entirely carbohydrate. It never uses one or the other exclusively. Simply stated the lower the intensity, the higher the percentage of fat and conversely the higher the intensity the lower percentage of fat. On the surface it would seem that working out at a low intensity would speed fat loss, but it doesnt. If you follow the logic that low intensity cardiovascular exercise is the answer then you should be able to sleep the fat off, because at sleep almost all the body is using is fat. If youve read my other articles on FEN you might remember that I stated that weight loss is as simple as calories in versus calories out; calories in being food and calories out being movement/exercise. At higher intensity exercise you will expend far more total calories. This will lead to a larger caloric deficit thus more fat loss. So what is considered high intensity? I will give you some ranges, 50-65 % (of maximum heart rate) low intensity, 65-75% medium intensity, 75-85+% high intensity. Im not recommending that you jump right in to high intensity cardiovascular exercise. You will need to build up to it over time. Start by finding out what your percentage is currently then increase it by 5%. When you are comfortable at that intensity increase it
www.FitnessExpertNetwork.com - 323

again. Intensity will have an effect on your duration. You may be able to exercise at a low percentage say 50% during a hike for several hours. If you are running at 85% you may reach exhaustion after 20 or 30 minutes. Keep that in mind when you are designing your program. Also you may want to alternate high intensity short duration workouts with lower intensity long duration. Most people cant go hard every day. Assume your 26 with a resting heart rate of 64 and you want to workout at 75% of your maximum heart rate. It will look like this 220 - 26(age) - 64(RHR) X .75 + 64(RHR) = 161.5(THR). It will be next to impossible to maintain exactly 161. So set a range, say 158 to 163 beats per minute. Take your heart rate for 15 seconds while exercising, stop if you have to, then multiply by four(double twice). Also check your resting heart rate periodically, one of the adaptations to regular cardiovascular exercise is a lower resting heart rate. In addition to increased weight loss you will also enjoy greater health benefits with higher intensity cardiovascular exercise. These include; increased aerobic capacity, decreased risk of heart disease, cancer, and a lower body fat percentage reduces the risk of diabetes. By following this progressive approach to your cardiovascular workouts you can safely lose body fat and increase your aerobic capacity while keeping your risk of over training and injuries low. You will continue to see results, avoid plateaus, and ultimately reach your goals.

About the Author


John Preston is a Certified Personal Trainer with 14 years of experience. He holds certifications from both the American Council on Exercise (ACE), and The American College of Sports Medicine (ACSM), as well as a B.A. in Kinesiology for Long Beach State. His website is http://www.johnprestonfitness.com

www.FitnessExpertNetwork.com

- 324

Introduction to Workout Design


By John Preston
Are you having trouble creating fun, exciting, and effective exercise routines? You are not alone. The majority of people who start an exercise program drop out in the first six weeks. Most drop out because they fail to see results. Many people conclude that if you dont see any results then exercise must not work. Why go through all the trouble if it doesnt work? The truth of the matter is that it does work. In fact it is one of the few guarantees in life. If you exercise at intensity beyond that which your body is accustomed, your body will adapt and become more fit. I guarantee this. So why dont people see results? First of all they are impatient. It takes a long time for some people to see results. Think about how long it took you to get fat or out of shape. You will not reverse all those years of inactivity in two weeks! Second, people do not know how to workout. If you dont know what youre doing then chances are you will fail. The purpose of this and future articles is to provide you with enough information so that you will be able to create exercise routines properly and get to your fitness goals. The trick to having the body you desire is no different than the trick to succeeding at anything you do. You will have to have a plan and you will have to follow through. If you decide to open a business but dont create a business plan, your chances of success are minimal. Now for planning your exercise routines. The plan is the easy part. You need to know what youre starting with i.e. your weight, dress size, and or your body fat percentage. Then decide what your ultimate goal will be for yourself. With this information it is easy to figure out how long it will take you to achieve your goal. There are 3500 calories in one pound of fat. Fat loss is as simple as calories in versus calories out. Calories in equals food and calories out equals activity. Therefore you will need to eat less and move more. If you create a caloric deficit of 500cal each day, you will lose one pound of fat in a week (500cal X 7 days = 3500cal). If you create a caloric deficit of 1000cal each day, you will lose two pounds of fat in one week. It is fairly well accepted that fat loss in excess of two pounds a week will be temporary. This is because calories are too restricted and when normal amounts of food are consumed again all the fat will come back. To make it simple, count on one to two pounds of fat loss each week. If your goal is to lose 30 pounds, it will take 15 to 30 weeks. If your goal is tied to a specific event (class reunion, wedding, etc.) then my recommendation to you would be to give yourself as much time as possible. It is a lot easier to maintain the fat loss. If you get to your goal several weeks early, you simply have to maintain until your event. If you are not getting in shape for a special occasion, the sooner you start the sooner you will get to your goals. In other words, start today. But how will you begin? This is the hard part. Its all going to start with nutrition. Heres why. Lets assume you have the time to take two aerobic classes everyday and lift weights every day. This would
www.FitnessExpertNetwork.com - 325

expend thousands of calories, which would lead weight loss, right? Not necessarily. If over the course of the day you eat too much food, you wont lose an ounce. You will be aerobically fit and perhaps strong, but you will have the same amount of fat. To lose weight you will have to consume fewer calories than you expend. Exercise makes it easier to create a caloric deficit. Cardiovascular exercise will increase caloric expenditure as well as boost your metabolism for a short period of time after each workout. Resistance training also will increase caloric expenditure as well as increase your metabolism due to the increase of lean muscle. But what should you be doing for exercise? If you are not currently exercising its very simple, start. Doing any physical activity at this point will help. But eventually you will have to develop exercise routines. But you want to avoid settling into an exercise routine rut. Anyone who tells you that they have the perfect exercise routine to get you to your goal is full of it. There is not a single path that will lead you to your goal. The body is very resilient, it will figure out the exercise routine and only adapt enough so that the routine can be completed. After that it will stop adapting and you will stop seeing results. You will be stuck in a dreaded plateau. To avoid a plateau and to see continuous results you will need to make frequent changes to your exercise routines. With cardiovascular or aerobic exercise there are a few variables that can be changed to help you avoid a plateau. The first is the mode or type of exercise you are doing, try something different. Instead of the treadmill try an aerobics class, instead of cycling try swimming. You can also make changes in exercise duration, or the length of time each aerobic workout lasts. Another change can be made to your exercise frequency or the number of workouts each week. And lastly you can make changes in exercise intensity, by exercising at a different heart rate. With resistance training the easiest way to avoid a plateau is to select different exercises. You should see progress for a long time if you simply change exercises periodically. If after a while you stop progressing you will probably need to make more changes to you workouts, which include the following; changes in load, repetitions, sets, rest periods, and tempo. Load is simply the amount of weight you are working with. Repetitions are the number of times you perform an exercise which will comprise one set. Rest periods are the time between each set. Tempo is the speed that each repetition is performed. These exercise variables are interrelated; making changes to any one of them will affect the others. It can become somewhat complicated and a little confusing. In my series of articles I address each exercise variable in more detail to help clarify any confusion. With this information you should be able to design fun, creative, and effective exercise routines and achieve the body, health, and life that you want.

www.FitnessExpertNetwork.com

- 326

About the Author


John Preston is a Certified Personal Trainer with 14 years of experience. He holds certifications from both the American Council on Exercise (ACE), and The American College of Sports Medicine (ACSM), as well as a B.A. in Kinesiology for Long Beach State. His website is http://www.johnprestonfitness.com

www.FitnessExpertNetwork.com

- 327

Periodization: The Personal Trainer's Secret to Designing Exercise Routines


By John Preston
Periodization; the personal trainers secret to designing exercise routines. Everybody wants to know; what is the best exercise routine to get in shape? The truth is that here is no single workout that will get you to your goals. The worlds greatest workout, the one you will read about in almost every magazine this and every month, isnt so great. It will only work for a short period of time. Your body will adapt to it and then you will stop seeing result. This is called a plateau If you want to break out of your plateau then you will need to do something else. Having a plan to make frequent changes to your exercise routine is called Periodization. It is the focus of this article. There are two types of periodization; linear and undulating. You should begin with linear. Linear simply means that you should start out light. Use a light load and a low number of repetitions (reps) and sets. Then over a period of weeks increase the weight, number of reps, and sets of your exercise routine. Not making these changes is the biggest mistake Ive seen people make in the gym. They join, and start out light which is good. But they never progress. If you are trying to firm up your triceps with one set five pounds and you dont see any results, doing one set with five pounds for a year wont do anything for you. You will have to progress to a more intense exercise routine. Unfortunately, even linear periodization will stop working for you eventually. When this happens its time to introduce undulating periodization to your exercise routine. Undulation simply means to go back and forth. You will take the information I have provided in other articles Ive written for FEN and periodically (this is why its called periodization) change your exercise routine. There are an endless number of ways to adjust workouts and continue to see results. But to keep it simple I will only present only three phases or types of training; endurance, hypertrophy, and strength phases. The changes you make to these three phases will focus mostly on changing the load or the resistance. The endurance phase simple means that you will use a lighter weight and increase reps (15-20). Remember that with a lighter weight and higher reps you typically will perform fewer sets and have shorter rest periods (30 seconds). The hypertrophy (muscle growth) phase uses a medium load and fewer reps (8-12). In this phase you can do more sets and have slightly longer rest periods (60 seconds). If you really want to push yourself during this phase keep the rest period short (30-45 seconds). The strength phase will require heavy weight and low reps (4-8). You will want to perform a lot of sets of each exercise and have very long rest periods (2-4 minutes).

www.FitnessExpertNetwork.com

- 328

A simple guideline to ensure that you are using the proper weight (load) is that if you cant perform the least amount of recommended repetitions for each phase the weight is too heavy. Conversely if you can perform more than the recommended maximum numbers of repetitions for each phase the weight is too light. After you stop seeing results from linear periodization it is time to move on to undulating periodization. If you are a beginner it could be 12 to 16 weeks or longer before you need to make this change to your exercise routine. Once you make the change stay will the endurance phase until you feel as though you are not progressing. This time period should be no longer than six weeks. Then move on to the hypertrophy phase for the same period of time. Finally move on to the strength phase. To keep things simple rotate between the three phases forever. Within each phase you should be pushing yourself to increase the load. Your signal to move to the next phase will be when you no longer can increase weight and stay in the proper rep range. The longer you workout consistently the shorter the period of time you will stay in each phase. Experienced exercisers may rotate every week or two. The bottom line is that your body is very resilient. It will adapt to the stresses that are placed upon it only enough so that those stresses stop being stressful. If you want to get in better shape you need to change the stress (workout). In this article I referred to a lot of information that was presented in other articles Ive written for FEN. If you didnt get a change to read those and are a little lost, please contact me and I will make sure you receive copies of those articles.

About the Author


John Preston is a Certified Personal Trainer with 14 years of experience. He holds certifications from both the American Council on Exercise (ACE), and The American College of Sports Medicine (ACSM), as well as a B.A. in Kinesiology for Long Beach State. His website is http://www.johnprestonfitness.com

www.FitnessExpertNetwork.com

- 329

Understanding the Variables of Weight Training


By John Preston
Many people are confused and intimidated by weight training. But with a little information there really is no need to be confused or intimidated. Designing your own weight training workout should be fun and easy. With this basic information you should be able to create fresh and effective weight training routines that will ultimately lead to you reaching your goals. In this article I will focus on the five weight training components; repetitions (reps), sets, load, rest periods and tempo and how they affect each other. My goal with this article is to give you the information you need to reach your goals and ultimately have the body you want. The truth of the matter is that if you havent done any weight training for a long time you probably could just randomly lift some weights and see some results. But eventually you will stop seeing results, when that happens what do you do? By changing the way you workout your body will continue to adapt. So if youve been doing 3 sets of 12 reps for eight months and you havent made any progress in the last six, you needed to change what you were doing six months ago. A repetition (rep) is the performance of an exercise one time. When you perform an exercise in succession and then stop that would comprise a set. Your goal will determine the proper amount of repetitions. Sets of 1-8 repetitions will increase strength with moderate muscle gains and muscle endurance. Sets of 8-12 reps will increase muscle size, with some increase in strength and muscle endurance. And sets of 12 to 20 will increase muscular endurance with little muscle growth or strength increases. With rare exceptions if you can perform more than 15 reps the weight youre working with is too light, and in my opinion you will see little or no results. The number of repetitions you perform will dictate the load and vice versa. If you are working within the 4-6 rep range you will have to select much greater resistance than if you plan on performing 15 reps. Also if you are planning on doing 8-12 reps you will need to pick an appropriate weight. In other words a weight you can do at least 8 times but will take everything you have to do 12 times. The number of reps will also have an impact on rest periods. Performing high intensity short rep sets will require longer rest periods between sets, while lower intensity high rep sets will require much shorter rest periods. There is also an inverse relationship between reps and sets. Meaning that the fewer reps you perform of each set the more sets you will perform of that exercise. The more repetitions you perform each set, the fewer total sets you will need to perform. What does all of this mean to you? As far as sets go three is the magic number. If you are just beginning, start with only one set. But increase to two when your body is ready, and then to three. When planning your
www.FitnessExpertNetwork.com - 330

weight training routine keep the total amount of sets between 30 and 36. If you are working out at the proper intensity you should be adequately fatigued at this point and any more sets could lead to injury. As you can see each exercise variable has an effect on the others, changing one thing will affect your workout. It is important that your understand how to consistently make changes, it is the only way to be the lean, strong, in shape person you want to be. Load, simply put is weight or resistance. It can come from your body weight, machines, cables, elastic tubing, and free weights. There are many misconceptions when it comes to load. You need to select a weight that will stress your muscles beyond their current abilities. Typically women select resistance that is far too light. You also want to work with a resistance that you can control and perform with correct form. In this case men typically will select weight that is far too heavy. There is a small window for selecting the proper resistance. First lets look at how load will affect the other weight training variables. Load will have the most obvious impact on repetitions. Logic dictates that the more weight you select the fewer repetitions you will be able to complete. If you are working with a light resistance and a high number of repetitions you will need to perform fewer total sets for each exercise and vice versa. Tempo or speed of movement is also affected by load. The heavier the weight the slower you will be able to move it. The lower the load and higher the reps the shorter rest periods between sets can be. The higher the weight and lower the reps the longer rest periods should be. If you what the shape of your body to change, you are going to have to push yourself a little. If you are having a conversation with your friend during a set of weight training and when you finish the set you dont even need to pause to catch your breath, the weight is too light. By the time you finish a set you should be experiencing a burning sensation in the muscle(s) you are exercising. Both your heart rate and breathing rate should be elevated, and rest is mandatory not optional. This is called the overload principle, if you dont stress your body beyond that which it is accustomed, no adaptation will occur, i.e. no results. If you are new to weight training this intense of a workout may leave your muscles sore for several days. The easiest way to select the proper weight is to slowly progress to using the correct resistance. So its okay to start out light and prepare the body for the hard workouts to follow; in fact that is the smart way to begin weight training. But if you plan on doing eight to twelve reps each set eventually you will want to select a weight that you can perform correctly at least eight times. If you can do only seven it is too heavy. When you finish a set of twelve if you could have done one more then the weight is too light. If you do this on every set for every exercise you will see results. An important thing to know about choosing the proper load is that selecting the same weight for every muscle is a huge mistake. Look at your thigh; now look at your upper arm. Are they the same size? NO! You will be able to pick up far more weight from the floor (dead lift) then you will ever be able to curl with your arms. Even though this seems obvious I have seen up to forty women in a group strength training class use the same
www.FitnessExpertNetwork.com - 331

resistance for an hour. I have also seen women come into the gym and pick up an eight pound dumbbell and use it on every weight training exercise for over 30 minutes. Please dont make the same mistake. Another important thing to know is that all weight machines are not created equal. They all are designed with different mechanics. Therefore you may use fifty pounds on one leg machine and one hundred fifty on another that exercises the exact same muscle. So when working with machines it is important to select the proper resistance based on the number of reps you want to complete and not get caught up by the number on the weight stack. This advice will come in handy when you travel and find yourself using a brand of equipment you are unfamiliar with. Rest periods are simply the time between sets when you are resting. Unlike aerobic exercise, where you want the exercise session to be continuous, weight training requires rest after short bouts of exercise. This rest allow for muscles to recover so that the next set can be performed with nearly the same efficiency. Rest periods can be very simple. For lower intensity exercises with low weight and higher reps (12-15 reps), rest periods should be relatively short (30 to 60 seconds). For medium intensity (8-12 reps) rest periods of about 1 to 2 minutes are appropriate. And for higher intensity (1-8 reps) rest periods can be long, (2 to 5 minutes). It does get a little tricky though; if you are working out with a medium amount of resistance and shorten the rest period the workout can become very intense.

About the Author


John Preston is a Certified Personal Trainer with 14 years of experience. He holds certifications from both the American Council on Exercise (ACE), and The American College of Sports Medicine (ACSM), as well as a B.A. in Kinesiology for Long Beach State. His website is http://www.johnprestonfitness.com

www.FitnessExpertNetwork.com

- 332

3 Real life reasons not to jog


By Jonathan Wong
Jogging (any other kind of long, slow, distance training) is not an optimal training method. It may be downright bad for you. There I said it. Here is why. OK, lets be honest. When somebody mentions "so and so is such a fit guy/gal" this usually gives the impression that this person is good at distance running of some kind or that they hit the road or treadmill/StairMaster/elliptical trainer for many hours each week. But this kind of long slow activity really isn't effective in real life and here are 3 big reasons why! 1. It doesn't help you look good (this is a big one isn't it?) Time for more honesty... the main reason people want to start an exercise program is to look good. Nothing wrong with that. Hey, I like it that I look healthier than the average man on the street as well. So if looking good is a goal, at least lets go after that goal in the right way. Sure most people don't want to look like a professional bodybuilder and most simply want to look toned. But lets take a step back and ask what exactly toned is? I would guess that an ideal "toned" physique for most people would be something like the bodies of those models on a health magazine like "Men's Health" or "Shape". Now for the reality check... how many people who jog (see the treadmills in gyms, or the jogger on the street) look like those cover models? That's right, not many (if any at all!). In fact most joggers look tired, bored and unhappy (oops that's just their faces). Their bodies look soft, jiggly and not particularly impressive. "Oh but maybe they are just starting out". Well look at the people who have a jogging routine. Same people, same distance, same place, same gym etc. Check them out 3 months or even 12 months later. Yup. Same look or even fatter! No personal offense intended but isn't that a pretty sad result for such dedication and determination? Indeed it is. I would suspect that all of us want RESULTS for our hard work. That's fair! But that's not what jogging provides. What do most people need to look better than they do now? 2 simple things. More muscles (yes even women - in the right places), and less fat. Scientific studies, and real world evidence shows us that jogging provides neither. Without getting too science-nerd-geeky (which I actually enjoy) here are some results from those studies. These results can be seen empirically by you in your friends who jog, as well as by me in my clients who used to jog before they found out the truth.
www.FitnessExpertNetwork.com - 333

Result A: Jogging does nothing more for fat loss than a good diet. Eating healthy is great for fat loss. Jogging adds NOTHING to it. Shocker!! This isn't some 10 min a week either. Its 30-50 min 3 times a week! More than most joggers do. Result B: Jogging does nothing for muscle gain. Jogging puts your entire body into "starvation mode". The body thinks "I'm lost in the jungle that's why I'm jogging so much to find my way out". Whets the best way to survive in the jungle? It's to use as few calories as possible so we can live off less food. How do we achieve that? Your body commands its calorie using parts to be jettisoned. Only muscles use calories! Oops there go your fat burning, calorie using, and nice looking muscles. So far, jogging is zero out of two in the looking good score. And it gets worse! As you jog, you get more and more efficient at jogging. Efficiency in car petrol consumption is good. Efficiency in jogging to look good is bad! It means that you use FEWER calories as you get "better" at jogging. Oh no! The reality of this is that you need to run further and longer just to use the same amount of calories as you used to. This doesn't just mean that jogging doesn't work, it works in reverse! 2. Jogging doesn't help you in the "game" of life OK more real life. I just got back from my stint in the army reserve. All the males in Singapore have to do this service to our nation. I am an army engineer. We build stuff and we blow up stuff. In our training we NEVER had to jog to succeed in our missions. All our critical tasks were strength related. From carrying heavy loads across distances of about 200-500m of rough terrain (takes about 5 min of hard work), pushing and pulling equipment into place (takes about 2 min of intensive labor), and lifting and shifting loads in construction and assembly of equipment (takes 2 second bursts of effort). At no time would jogging have helped my men or I perform those tasks successfully. Its the same for almost any of us. When was the last time you had to wake up and run 10km? Never? Yup, me neither. However just like my army story, real life stuff is strength related! Carrying a growing child is a strength task. So is changing a car tire, shifting furniture, carrying groceries, sprinting after the bus when you are late, climbing stairs when the elevator is crowded this list can get very long. Jogging prepares you not at all for real life. Another real life consideration is posture. Most people have poor posture. We slouch way too much due to a lot of time spent at a computer at work and school. This means our heads are forward of our body (when you enter a room, your chest - whether you are male or female - should enter before your head), and our shoulders are slouched. This can cause head-aches, neck-aches, and back-aches (in addition to not looking as good as we could). Unfortunately, this head forward posture is efficient for taking in oxygen while jogging and many joggers do this. So jogging makes a bad situation worse!

www.FitnessExpertNetwork.com

- 334

This next point is a sobering one. I spent some time helping out at a place where elderly people gather for social support and to play simple games. It was very clear that the happy and healthy elderly were those who were strong, mobile and able to take care of themselves without assistance. I could tell by their handshakes who were still in good shape and who were having poor health. I want to be strong till my last breath and I assume that you do as well. The game of life is a long one. And many elderly are left bed ridden or immobile due to crippling health conditions. Guess what, aerobic capacity is not a big determinant in our quality of life as we age. 2 major determinants of quality of life for an elderly person are leg power and grip strength. These are indicators of lower and upper body strength and power (strength and especially power are lost rapidly if we do not training specifically for them as we age). These are maintained by resistance training, not more slow jogging. Many elderly are made immobile because of falls and accidents that are due to a lack of strength, not because they ran out of breath as they climbed a flight of stairs. 3. Jogging isn't that great for your health Health really should be number one. But looking good gets more attention. And in health, jogging scores poorly as well when compared to other, better activities. There is a saying that I like "you don't run to get fit, you get fit to run". Its true; more than half of all people who start a jogging program get an injury within 6 weeks. That's higher than most contact or high risk sports like rugby, American football, or car racing! Is that a risk you are willing to take? Nope, didn't think so. I'm not willing to risk my clients health or my health with such an activity. It takes a well conditioned and trained person to jog without getting injured. Firstly there is the issue of foot strength. Most people wear shoes all day and thus have weak feet. Ankle, heel, and sole injuries like plantar faciatis (really sucky injury!) are common because most people's feet are not ready to take the pounding. Lets move up to the knees. Each foot strike has an impact 3-6 times body weight. All this depends on the running mechanics, the shoe, and the running surface. 3 times is a low estimate. Many times we have poor mechanics, poorly chosen shoes, and overly hard surfaces. Combine this with poor technique and muscle firing (again caused by poor posture and an inactive lifestyle) and the knees take more than their fair share of impact. For ladies, their naturally wider hips and less ideal bio-mechanics mean knee issues are even more prevalent among lady joggers. Poor pelvic alignment means even the lower back is taking too much of the ground impact. I'm not a doctor but these are just some of the many injury issues that I have seen in joggers who become my clients. With correct training, rehab

www.FitnessExpertNetwork.com

- 335

and changes in their exercise routine, not only do these issues go away, but they get great results (i.e. they look great and are pain free). So what can we do? Well I always suggest sprints (fast striding or faster) for my more experienced clients. Or sprints on a stationary bike for the ladies and less experienced clients. These are done in interval fashion e.g. 30 sec run/sprint. 90 sec walk. These save our joints (running fast is tough on our muscles not our joints, and there is total less number of impacts) and give great results (there we go, results again! they are important!). Jogging is certainly better than watching TV or surfing the Internet all day. But its really quite a low benefit activity compared to the potential risks. There are far better alternatives like sprint cycling, fast running (if you are a well conditioned athlete), and total body resistance training with low rest intervals. All these alternatives give far greater benefits than jogging, take less time (VERY important for long term success), and are more fun to do (also important for long term success). Conclusion: I hope joggers don't take this article as a personal attack. I certainly don't mean it that way. Its just that in a fast paced culture (with so little time to exercise) and with the current levels of inactivity, obesity, and other lifestyle related health conditions, we cannot afford to do anything less than optimal training. Even if we are blessed with loads of time, why would we do anything less than what is ideal! Get off that treadmill and into a well designed resistance and interval training program! P.S. the problems of jogging are the same as those related to all slow, long, distance activity. It doesn't matter if its a StairMaster, cycle, elliptical trainer, or whatever other contraption. There may be less knee impact but there is still the issue of overloading and creating muscle imbalances simply because of the amount of times the same repetitive action is performed.

About the Author


Jonathan Wong is a certified Personal Trainer and Sports Conditioning Specialist located in Singapore. Clients from all walks of life come to him for fitness solutions. His passion is to ensure that his clients get the results they desire. His website is http://www.coachjon.com.

www.FitnessExpertNetwork.com

- 336

5 Factors for Fitness Success


By Jonathan Wong
Reaching fitness goals is what training should be about. While trying to avoid getting too abstract or weird with this, I have to say that the mind really is the most powerful key to reaching these fitness goals. All the people who I have worked with who made awesome, positive changes to their bodies had set their mind to do so. So what is going on inside the minds of these "success stories"? Here are some of the key things that I have noticed. 1. A champion mentality I coach basketball as a hobby. There is a key difference between players that play late in the fourth quarter and those who sit on the bench in critical situations. It's not about skill; it's about mental stability and strength. These guys who excel in tough situations are those who have the champion mentality. They refuse to lose, they believe they will win, and they will do whatever it takes to get the job done. Its the same with reaching fitness goals. It's a battle and there are times when it's easy to give up. But is a value in the champion mindset. What does it take to reach your goal? Will you do whatever it takes to get the job done? Champions have a positive view of the end point. Part of the champion mentality is to have only a positive image of what the end result should be. I know many people who have been fat for years and only think of themselves as fat. THAT HAS TO STOP. You not only need to think of yourself as lean, healthy and strong. You have to "experience" it before the fact. That means touching your waistline and "feeling" the hard muscles below, that means speaking about your fitness goals as if you have already achieved them, that may even mean buying clothes 3 sizes too small because you WILL get there. The other thing is to avoid what are known as self-sabotaging thoughts. I read about them in a book about marketing or earning money or something... Very interesting. Our conscious mind wants something (money, muscles, fat loss whatever) but there are those sub conscious thoughts that get in the way. At the risk of sounding like meaningless psycho babble, here is an example. (Conscious thought): I need to eat well to lose some fat. I want to get lean. I know that means no starchy foods unless I just did some exercise.
o o

I choose a few meat and leafy vegetable dishes from the restaurant. I begin to sit down and look at my plate

www.FitnessExpertNetwork.com

- 337

(Sub-conscious, self sabotaging thought): This is not going to make me feel full, where is the pile of rice I usually eat? (To me, the most damaging thought): "What is a meal without rice/noodles/potatoes?" With all those self defeating thoughts, the conscious mind can only overcome for a while, and it cannot continuously overcome them. And people quickly fall off the clean eating plan. Some things that help: Write down you goal and read it 100 times in a row. "I want to lose 5 kg in the next 2 months". As you read it, there will likely be self sabotaging thoughts that come up. Cut these down by focusing on the image of what it will be like to have achieved your goal easily and painlessly. The Visualization of your success helps to cut out the negative nonsense. In this way both your conscious mind and sub conscious thoughts work together for success Champions have a desire for excellence. You can't live a healthy lifestyle in moderation. You need excellence. Moderation is actually a set up for failure. This probably isn't' what most people want to hear. But it's a really war out there against a world full of marketing and old habits that want us to spend our limited free time doing unfruitful activity, and spend our money on food that makes us fat and weak. Only a spirit of excellence will help you reach your fitness goals. We need to be clear. Moderation is not the way to win a war. We need to aggressively take massive and decisive action. No we don't need to be perfect, none of us are. As nutritionist John Berardi suggests, 90% perfect is pretty much good enough. But we do need to be perfect at adhering to this 90%. It's common to meet people who think they are meeting the 90% healthy meals requirement, but closer analysis reveals an adherence of only about 40-50%. 2. Social support for Success Human beings need a community for continued success. Changing a behavior has 3 components. First is awareness. The realization that there is a need for change and that change will bring about positive effects. The second is intervention. The actually change of behavior. In this case it may be hiring a personal trainer, or starting a good diet and exercise program. The final stage actually makes or breaks the process. It is called sustenance. It means making the change permanent - long term success is what counts when it comes to reaching your fitness goals. For this, a positive community is extremely important. There is a saying that "you are the average of the 5 people you spend the most time with." If your family and closest friends are all pizza and beer fans whose idea of excessive exercise is golf

www.FitnessExpertNetwork.com

- 338

on the Nintendo Wii, what do you think your chances of keeping to an exercise plan will be? Yup, close to nil. I believe community is one of the reasons that fitness classes like Pilates, yoga, step aerobics and boot camps are so popular. Are their training programs better than a top end personal trainer? Certainly not. But they do have a community element that keeps people coming back. That's certainly a positive thing. 3. A Will to change While this is linked to no.1 I think it bears special mention. Change is a scary thing for many people because it can be uncomfortable and it brings about uncertainty. People tend to do things which they know the outcome of because its safe. However there are some changes we cannot afford NOT to make if we want to reach our fitness goals. One example is a client of mine who simply loved to jog. He had knee, back and lower leg problems but just would not stop. Physically I knew exactly what he needed to do, but he just wouldn't. What makes a person change his/her actions? Often it is not persuasive arguments but rather experiences that make a profound impact. I challenged him to stop and trade jogging for 8 weeks of sprint cycling and weight training. If he did not absolutely love the results of these 8 weeks, I would give him a full refund of his money as well as a free session with a top physio therapist in the area. He agreed and after 8 weeks, he became pain free, stronger, more muscular, and leaner. I don't think excessive jogging will ever be a problem again for this man. He had the will to change, sure it took some incentives but incentives are never a real problem. There are so many definite benefits to getting fit and lean. And deep inside I believe that he knew that the painful and stagnant jogging protocol wasn't getting the job done. Similarly the TV watching and potato chip eating protocol isn't going to get the jog done either. Change is needed. 4. A will to learn Desire to do something is directly co related to competence in that activity. Good personal trainers and coaches care that clients continue with a healthy lifestyle even when they are no longer employing them. That's why part of every session I coach is a review and education session as to why we just did what we just did. This builds the client's knowledge base and makes them more and more competent so that they are more and more likely to do healthy activity. Trainers who simply count reps and cheer-lead clients are just not doing their jobs. Even if you are not employing a trainer or fitness coach, learn all you can about fitness, nutrition, how your body works. I guarantee you that as you continue to

www.FitnessExpertNetwork.com

- 339

learn how wonderfully your body is created, you will want to train and you will feel compelled not to put rubbish food into this amazing machine. Right now go to amazon.com and buy a book about a fitness topic. It really doesn't matter which one because you never ever get dumber by reading a book. I believe coach Mike Boyle once said "don't believe everything you read, but don't just read things you believe". It's a great attitude to learning. In fact studies show that after genetics (not much you can do about that); the next greatest determinant of IQ is the number of books a person reads (ALOT you can do about that!). Get learning, and see how it helps you reach your fitness goals. They are closely linked. 5. A will to fight through to the finish Easier said than done. How long does one of my fat loss programs last? 12-16 weeks. Are the results awesome yes. But still its 16 weeks. Its actually very quick, after all, a person may spend 30 years getting fat, whats 16 weeks for fat loss? But! That's 8 times longer than what some slimming centers fad diets, exercise contraptions and diet pills promise (without any real science or guarantees to back them up). And the uninformed customer may choose based on this "promise". In this age of 5 minute meals, instant downloads (how long did it take for this page to load?) and quick fix fitness, the will to "finish strong" is very much overlooked. Sorry, fighting spirit is still in fashion. It's this kind of fight that will get you to your fitness goals. However take heart. You will be rewarded. Pushing hard to the finish point is very much part of the champion mindset. I have met some of my athletes who have the will to win but not all of them have the will to PREPARE to win. They love to play in games but they don't want to put in the hours and effort in training. A champion boxer once said that you can cheat on your training in the darkness of the early morning, but you will be found out in the bright lights of the stadium. That's what this is about, the long haul, consistent will to make the choices that get you to your fitness goals. Stay strong and good luck!

About the Author


Jonathan Wong is a certified Personal Trainer and Sports Conditioning Specialist located in Singapore. Clients from all walks of life come to him for fitness solutions. His passion is to ensure that his clients get the results they desire. His website is http://www.coachjon.com.

www.FitnessExpertNetwork.com

- 340

7 Great Gifts For The New Fitness Junkie


By Jonathan Wong
Everybody likes gifts, fitness junkies included. Here are the top 7 gifts I would consider giving a friend who has just started the fitness journey. 1. Precision Nutrition by John Berardi This fitness gift has got to be the most important resource I bought in the past year. Yeah it sounds a bit "fan-boyish" but its true. I have purchased and used some pretty darn good stuff over the last year or so but the Precision Nutrition (PN) course is the one that I would recommend to a client or athlete as a starting point for physical transformation. Peripheral stuff first, the package comes in a 3 ring binder and a ring bound book (the gourmet nutrition text). Also there are 2 audio CDs and 2 Video Discs of Dr. Berardi giving a seminar and teaching us how to shop and cook. I know many clients and athletes who are willing to put in 3, 4, or even more days of training to achieve their goals - already impressive for a person with job, family, religious, social etc commitments. But experienced coaches know that unless nutrition is on target, its near impossible to achieve an awesome physique (drugs or extremely good genetics aside). However, even these highly motivated people fall short where nutrition is concerned and end up with sub-optimal results (thats why they need this fitness gift). That's because eating right is 6 times a day, it's a constant grind, every day of the week making sure that nutritious food is in order and on time. This is hard, compared to training which is only a "one-off" activity. Like Dr. Berardi says in the manual...when it comes to diet, "information is not the problem, there is plenty out there... adherence is the problem". (Paraphrased by me). And that's what PN does. Sure there is fundamentally sound diet info in the PN package. But what makes it groundbreaking is the way perfect nutrition is made doable and practical. Not only that, the recipes provided in the package make it tasty (impressively so) and yes... even kitchen-illiterate men can fix up these meals! (You know who you are!) Personally I have never had a longer period of leanness (sub 10% fat) or so as when I apply the PN habits. The focus of the whole package is habit formation rather than calorie counting. I find this a much easier way to stay on track. There is a place for calorie counting of course, but for my clients and I, we have found that habit formation is by FAR the better way to be consistent. I have had periods

www.FitnessExpertNetwork.com

- 341

of extreme leanness before but this is the first time I was able to sustain it (8 months now and counting)... EASILY. My clients are finding the same to be true. The cool thing is that, even though I was eating clean and getting (and staying) leaner, the recommended foods are very nutritious so I feel that my strength levels and recovery were even better. I was training as hard as ever and yet staying leaner, with better recovery and better strength to body-weight ratios (looking prettier as well I have to admit!). What's not to like! I lifted the same weights at 80kg body weight and sub 10% fat as I previously did at 89kg body weight at about 13-15% fat. The key components of the package cover:
o o o o o

Habits and habit formation 5 Minute Meals and nutritious Shakes How to shop quick and smart Daily food preparation (Easier than you would think!) Individualization (for that extra edge once you are already lean)

In the end, PN has mad a big impact in the way I eat, and in the way I teach nutrition to my clients. The habits that are formed really do "stick". This results in long term good health, high performance and great appearance. This is the first product that I have ever given a 10/10 rating to and I feel it fully deserves such a rating because the impact it makes to the success of a client or athlete. It's an awesome fitness gift. 2. Scrawny to Brawny by Michael Mejia and John Berardi Scrawny to Brawny (ok its a catchy name)... is one of the best books for a total beginner and the ultimate fitness gift for the naturally skinny. While no book can replace quality coaching especially in the areas of assessment and exercise technique (heck for these things even a DVD is better than a book) this book does cover the basics for those of us who feel we may be destined to be thin forever. As the name implies, this book is for that sometimes neglected part of the population that doesn't gain weight no matter what they do. Often the focus is so much on slimming down and fat-loss that the thin guys get overlooked. The book covers (In my own words, not the chapter headings) Why some people are just the "thin kind" and how frustrating it can be Exercise technique (with a emphasis on compound movements which are EVEN more necessary for thin people) How to approach cardio (ok, ok its cool to call it energy systems work nowadays) as a thin person
www.FitnessExpertNetwork.com - 342

Assessment and testing before starting a program Some Dynamic mobility work Sample workouts in 4 phases from preparation to more advanced (the book never really goes into VERY advanced workouts that advanced athletes would be doing, but its not meant to, its a book about basics) Nutrition for the ectomorphic The strongest part of this fitness gift is the part by Berardi on nutrition for muscle gain in the case of the ectomorph. The "common mistakes" section is spot on when I compare those to the stuff I see as a coach in real life. For example - one of the mistakes mentioned is "mood eating" mixing emotions with nutrition, its a key point to address and its not in any diet textbooks. Berardi also addresses one common problem that I have noticed as well. People don't really know what "Eating enough" means. I like the "here is what a 4600 calorie day looks like"... and its way more than the misconceptions of most people who think they are eating enough. Overall a very complete book for an underweight guy who is just starting out. With fundamentals like those taught in the book, there is only laziness and closed -mindedness to blame if muscles don't start growing. 3. The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove This fitness gift is for the non scrawny beginner to fitness, the New Rules of Lifting is an excellent book. I personally think I could have cut down perhaps 3-4 years of my own learning journey if I have this book when I first started out. It covers myths and misconceptions, exercise technique, program design, and movement patterns. The stuff inside is similar to the things I use with my clients this day (years later) that's how up-to-date the book really is. It will be a valid fitness gift for years to come. 4. Magnificent Mobility DVD by Eric Cressey and Mike Robertson Magnificent mobility (MM) is a very focused product. Its main focus is mobility from the hip down. Many people are deficient there and really need this fitness gift. Sure there are some upper body movements as well but the "meat" really is in the lower body warm-up movements. I would say that MM is second to none in addressing the needs of the athletic community for a good dynamic warm-up video. Happily the video is not just a catalogue of different movements; it also explains the rationale and reasoning behind each movement.
www.FitnessExpertNetwork.com - 343

The production quality is good; Mike Robertson and Eric Cressey also do a good job of teaching and performing each exercise that is in the DVD. The general flow of the DVD is a progression of difficulty. From an introduction to the DVD and to dynamic warm-ups in genera, to easy, then to moderate, then to difficult exercises. I found the introduction very useful because it explains the necessity and the benefits of a dynamic warm-up. Not that the benefits are not known (I'm pretty sure all decent fitness/performance coaches, and even trainees know them) but rather how it is explained comprehensively and concisely. Its also very good that the exercises are arranged in level of difficulty. It allows us to pick those that are suited for the fitness level that we are at. Some of the "difficult" movements are pretty challenging and might be discouraging to newer clients or athletes. Some of the exercise that I picked for use with my own clients (above their previous warm-up) are the spinal flossing movements and several of the movement drills which I believe really get the hips ready for explosive change of direction work that is needed in most field/court sports. Just choose a few exercises (do vary them over time of course!) that work on each movement and get your clients started on them. I can give credit to the drills we do as part of a dynamic warm-up for the low injury rates in the teams that I work with. Each year, these teams log over 45,000 man hours of court work, physical training, and games. Last season, we had only one injury that kept a player out for more than 4 weeks. And that was a freak accident...a shoulder fracture from a collision while chasing a loose ball. While "luck" may be involved, a proper warm-up certainly adds to the "luck factor". If you are a personal trainer, coach or just somebody interested in fitness, MM is a product that will enhance your workouts and keep you injury free (FURTHER enhancing your workouts of course!). I have to highly recommend this DVD as a fitness gift. 5. A good set of basic supplements. Too much advertising, too little truth. That sums up the supplement industry as a whole. I can't stand to see people cheated by fake claims. Here are the 3 supplements that all fit people should use. These genuinely work and as long as you get them from a reputable brand, they should be fine. Your fitness gift will really be appreciated. A Protein Supplement - Its tough to get enough quality protein in our diets. A blend of slow and quick digesting protein is your best bet.

www.FitnessExpertNetwork.com

- 344

A Fish Oil Supplement - The benefits of healthy fat supplementation are well documented. If you go to pub-med (an online medical journal publication site) there are THOUSANDS of articles about the benefits of fish oils. A Multi Vitamin Supplement - For optimal health we need about 10-15 servings of fruits and veggies a day. When you can't get those in at least the Multi Vitamin can help keep you healthy. Its not a replacement for real food, but it does help when we are just not able to get the nutrition we need. 6. A Foam Roller This is a cheap (20 USD or so) fitness gift and an investment in long term health. Get one of these and use it for a month. I can guarantee that with the correct technique, you will feel a lot better. Its main purpose is to improve the quality of your soft tissue. It helps joint pain, posture, chronic pain, mobility and just feels good. Its also allows you to do self massage at home for a much cheaper cost. My previous knee pain is due to tight quadriceps muscles. Stretching didn't help but daily foam rolling did. Its all fixed now. Pain free living is a good enough reason for me! 7. The Trigger Point Therapy Workbook by Claire Davies Knowledge of trigger points has caused many clients to love me. Not kidding. In the past month alone I have helped 4 clients with shoulder pain and numbness resolve it with training AND trigger point therapy. The best thing is that all the techniques in this book can be done by yourself, at home with only basic and cheap equipment. In as little as 10 minutes total per day for 2-3 weeks, chronic pain issues that have bothered people for months or years can be resolved. Freedom from pain is really a priceless thing to have and a priceless fitness gift to give. This book gets you on your way there. These 7 items would make a great addition to anybody just starting out in fitness. Even if you are an experienced lifter, athlete or coach, I'm sure the items on this list will be of value and help to you.

About the Author


Jonathan Wong is a certified Personal Trainer and Sports Conditioning Specialist located in Singapore. Clients from all walks of life come to him for fitness solutions. His passion is to ensure that his clients get the results they desire. His website is http://www.coachjon.com.

www.FitnessExpertNetwork.com

- 345

3 tips to achieve maximum acceleration for athletic performance


By Josue Cano B.A., C.S.C.S.
1. Arms at 90 degrees. It surprises me that there are athletes who swagger from side to side when running forward. Lateral movement such as swagger, arms flaring out, bobbing your head up and down will increase drag on the body and prevent you from ever achieving top acceleration. One thing you can do immediately is to run with your arms at 90 degrees and making sure that all arm movement moves forward. Eliminate any side to side arm movement and keep all your body parts moving forward. 2. Body at 45 to 50 degrees Upon initial take off, the more time that you can keep your body in the 45 to 50 degree angle while accelerating will allow you to achieve maximum acceleration faster. As you are accelerating your body is coming straight up. When you are running and your body is straight, you are no longer accelerating. At that point, you are maintaining your top speed. Therefore, upon takeoff you want to achieve a 45 to 50 degree angle during your acceleration phase before coming up and maintaining your top speed. 3. Decrease contact time They call it having soft feet and what they mean is to minimize surface contact time upon foot touchdown. During your stride, your feet make contact with the ground. What your feet are supposed to do is to 'claw' the ground with the greatest amount of force and with the smallest amount of time to move your body in forward momentum. Basically, with the most power. The contact time to liftoff is called the amortization phase. Reduce the amortization phase and you'll go faster. It's the minimal time from the eccentric contraction to a powerful concentric contraction. Put these 3 tips to use into your speed program. You will achieve faster acceleration and you will dust your competition.

About the Author


Josu Cap Cano is a professional speaker and author of the book Dont Wait Get in S.H.A.P.E.: Drop body fat fast and get fit quick. For more information visit www.josuecano.com.

www.FitnessExpertNetwork.com

- 346

Boxing your way to fitness: burning the calories big time


By Cap Josue Cano
Do you burn 800 calories in your current workout? Would you like to know what exercise allows you to burn 800 calories in 60 minutes? Imagine how much faster you can drop body fat if you burned 800 calories, considering that 3,500 calories is equivalent to one pound. Lets take a look at what 800 calories looks like. If you burned up 800 calories in four days, that would be 3,200 calories. Thats only 300 calories away from one pound. If you ate a Cheesecake Factory slice of cheesecake that would set you back 610 calories. If you ate a Whopper with cheese from Burger King, it would cost you about 760 calories, according to the eaterys Web site. A 16-ounce (grande) Caramel Frappuccino (with whipped cream) from Starbucks would cost you about 430 calories. Just coffee, right? Think again. The venti size is the largest offered by the chain at 24 ounces, and Im not even going to mention the calorie content in that one. Fitness boxing: 800 calories burned Fitness boxing is an all-conditioning exercise that incorporates the use of your arms in ways that other methods of cardiovascular exercise may not. With boxing, you are constantly active by throwing punches, moving your body from side to side and bobbing and weaving (thats dipping under punches) and you are also engaging your lower body. Anyone who has ever done any kind of boxing can tell you that legs start getting fatigued as the intensity increases. Because of the bodys constant movement, it is forced to utilize energy from calories to meet the demands that it faces. Extra energy is burned when performing other activities that complement a fitness boxing workout, such as jumping rope, push-ups, abdominal exercises, squats and other exercises. But dont take my word for it. Google boxing and calories burned and you will find several articles on the subject. Many of them state that boxing workouts amount to 800 calories burned. But the best way for you to know is to experience it. Try a session with a trainer. Go to a local boxing gym and take a class. Get some lessons before you begin, if youre new to it.

www.FitnessExpertNetwork.com

- 347

Hitting something and releasing all that stress is a relief not to mention that fitness boxing places little if any impact on the lower bodys joints, making it safe to do. Try it. And try it today.

About the Author


Josu Cap Cano is a professional speaker and author of the book Dont Wait Get in S.H.A.P.E.: Drop body fat fast and get fit quick. For more information visit www.josuecano.com.

www.FitnessExpertNetwork.com

- 348

Functional Fitness Training Will Take You To New Heights For Real Life Situations!
By Kenneth Reed
Have you ever felt like climbing a flight of stairs was a chore, carrying groceries were like carrying an overweight child or doing yard work was like working on a farm? These activities require you to support your own bodyweight, like standing and bending and carrying stuff. If you are walking down the street and you slip on a patch of ice you will need to fire muscles in your legs, abdomen, lower back even your toes simultaneously to quickly stabilize your body and keep yourself from falling. Your body needs to work as a unit. Functional fitness should be a priority along with weight training and cardiovascular training. Did you know that form follows function? Older adults require better coordination, balance and posture, this is critical for everyday life. Training for life will prepare your body so it can perform daily activities like climbing stairs, lifting things, walking and bending without discomfort, pain or injury. Functional fitness training challenges the body to work as a whole, firing up the muscles in the correct pattern unlike machines. When training you should use multiple muscle groups in an integrated fashion to get real life benefits of resistance training. Weight training machines isolates single muscle groups; this was originally developed for bodybuilders to get stronger and bigger. This is an essential component for any fitness program. To get the total synergy your body needs you need to have functional fitness training in your exercise program. A well rounded fitness program should incorporate some functional fitness training. For those trying to lose weight, training on a stability ball is very helpful. While working on the ball you activate muscles deep in the pelvis, back, abdominals and hips every time the ball moves. More calories are burned, and more muscle is built due to the increased of muscle activity. Stronger muscles further enhance function by stabilizing joints, reducing the risks of falls, and improving balance and coordination. Muscle strength can be greatly improved by as little as eight weeks of resistance and functional training. Exercise equipment needed for functional fitness training

Resistance bands Exercise balls Body weight Medicine balls Dumbbells

www.FitnessExpertNetwork.com

- 349

With functional fitness training you'll have more fun and maximize human performance for real life situations.

About the Author


Kenneth Reed is a AAAI-ISMA Certified Personal Trainer, Author of the book Entitled ?Which Strengthens Me Founder and Owner of Fit For Life Personal Training Center 9006 Liberty Road - Randallstown, MD 410-922-2858 Office Visit me on the web at: www.KennyFitForLife.com or www.FitForLifeOnline.com

www.FitnessExpertNetwork.com

- 350

WarmGolf Warm-Up Exercises


By Kevin Hensel
Shave strokes off your game with a 5 minute golf specific warm-up that will lubricate your joints, warm your muscles, enhance balance, and activate your nervous system. I am an avid golfer myself and the last thing I want to do is waste time when I'd rather be on the course. Admit it. You fall into one of the following warm-up pitfalls before playing golf: Arrive at the golf course five minutes before your tee time, race to the tee box which everyone has hit off already, one practice swing, and then it's go time 2. Attempt a few feeble, yawn-like stretches in the parking lot to prevent your low back, shoulder, and elbow pain 3. Hit a bucket of balls only to get to the first tee box and feel like you never swung a club before, let alone 15 minutes ago. By the back nine and numerous wasted shots, you hopefully start to loosen up with these common, flawed warm-up strategies. Specific stretching techniques must be utilized as part of your pre-golf regimen to optimize golf performance. Performing traditional stretching with prolonged holding positions as a pre golf warm-up may cause more harm than good to your swing. Static stretching lengthens the targeted muscle without the brain being able to effectively monitor the length change. Ever start your back swing and by impact felt something go very wrong with the swing but couldn't correct it in time? The misinformation between the muscle length and brain is to blame. Static stretching can result in stress to muscles and joints, loss of coordination, and improper swing timing because the nervous system cannot control the lengthened muscles fast enough to respond appropriately. Dynamic stretching is the best way to warm-up before golf. Move into and out of the stretch position approximately 10-15 times until you loosen up. Never move quickly or bounce, and never stop moving for more than 1-2 seconds. By constantly moving, not only do you warm the muscle, but the brain is constantly being updated of the changing muscle length. This prevents you from experiencing joint stabilization and coordination deficits that can come from stretching with prolonged holding techniques. David Quinn 2005 PGA Philadelphia Sectional 'Player of the Year' analyzed his swing on video with his normal hitting 50-60 balls as a warm up and then another day with dynamic stretching , 'My swing was drastically better with dynamic stretching. What it took me to warm up with 50-60 balls; I can do in just a few minutes of dynamic stretching. Dynamic stretching is definitely part of my pre-golf routine now.' Restriction in one or more muscles will create over compensations in other areas making a consistent swing impossible. Identifying your short tight muscles that need to be stretched is the next crucial step. The following dynamic stretches target all the major muscles groups involved with the golf swing that are the most responsible for swing
www.FitnessExpertNetwork.com - 351

imbalances. Take note of stretches that feel tight, restricted, or uncomfortable. Incorporate them into your pre-golf warm-up routine. Move into and out of the position, never stopping for more than 1-2 seconds. Remember, no bouncing or jerking and never move quickly. Repeat 10-15 times in each direction or until the area loosens. Dynamic stretch 1 targets the low back, upper back (latissimus dorsi), hamstrings, and calves. Grasp a golf club standing shoulder width apart. Keep knees slightly bent as you lower the golf club to your feet as far as you can comfortably. Then raise back to start position and reach golf club up over your head tip toeing as high as you can with balance. Dynamic stretch 2 targets the low back, outer hip, neck and hip rotators. Lie on your back, knees bent, feet on the floor, and arms straight out to the sides palm up. Cross right knee over left. Rotate legs to the left then right keeping both shoulders attached to the floor at all times. Rotate head the opposite direction of your legs. Switch legs and repeat. Dynamic stretch 3 targets the hip, shoulder rotators, and inner thigh (adductors). Grasp a golf club right palm facing forward, left palm facing you. Stand shoulder width apart. Step back and to the right with the right foot only, left stays stationary. Simultaneously reach golf club up and over your right shoulder like you are shoveling over your right shoulder. Return to start position and repeat to same side as required. Switch palms and step back to the left with the left foot only reaching golf club over your left shoulder. Repeat as required. Dynamic stretch 4 targets the lateral torso (love handle area) and outer hip areas. Stand shoulder width apart grasping a golf club at each end with the shaft resting on the back of your neck, shoulder region. Cross left foot over the right and step slightly forward. Simultaneously side tilt your upper to the left as far as you can comfortably. Step back to start position then cross right foot over left while you side tilt your upper body to the right. Discontinue if pain arises with any of the stretches. Your balance will also be challenged which helps the body better prepare for a changing center of gravity your golf swing produces. Dynamic stretching should be performed immediately before all golf activity. Fifteen minutes of inactivity is enough time for the body to start cooling down and lose all the benefit of dynamic stretching. Follow dynamic stretching with gradual swing progressions. Start with a 7 iron and take 10 swings starting at 50% effort, then gradually working up to 100% by the tenth swing. Next, follow this same progression with your driver. A golf specific warm-up includes dynamic stretching and gradual swing progressions that should take no more than 10 minutes to perform. This method is the easiest, most inexpensive way to shave shots off your score. Finally, static stretching plays a key role in golf recovery and optimal swing mechanics. Holding a stretch for 30-60 seconds after golf is still the best way to reduce and/or alleviate post golf muscle soreness. A daily static stretching routine is also the best way to correct your muscular imbalances and achieve optimal golf performance. Tight
www.FitnessExpertNetwork.com - 352

muscles will restrict joint range of motion. Movement restrictions cause the body to compensate during the swing, leading to poor swing mechanics. See your doctor, chiropractor, physical therapist, or personal trainer for a joint range of motion test and postural assessment to identify all of your tight, restricted muscles.

About the Author


Kevin Hensel is a certified personal trainer and performance enhancement specialist located in Cherry Hill, NJ. For the past 11 years he has helped hundreds of clients achieve their weight loss goals at his personal training studio called Fit-4-Life, Inc.

www.FitnessExpertNetwork.com

- 353

Stretching 101
By Kevin Hensel
This article isn't trying to convince you to stretch, it describes the most effective way to start and maintain a stretching regimen to function, feel, and perform better. Lets face it, there's nothing glamorous about stretching and frankly it's pretty boring too. The single most overlooked component to any fitness program is flexibility. Stretching usually takes a back seat to strength and cardiovascular conditioning. I know it's hard enough trying to find time to workout, let out let alone feel like you're not doing very much while stretching. A well designed stretching routine targeting your tight areas will enhance your workouts and even save you time in the long run. Which muscles need to be stretched? We only need to stretch the muscles that are short and tight with a limited range of motion. Which unfortunately means they feel tight, restricted, and uncomfortable. Stretching a muscle that has a normal range of motion and 'feels good' has little if any positive effect and in some instances can over time lengthen a muscle to the point where it cannot stabilize the joint it surrounds and lead to possible injury. Selecting the proper stretches targeting the tight areas of the body is instrumental to an effective flexibility program. Common postural imbalances, repetitive stress, and injuries create very predictable patterns of tightness. Certain muscles have a higher probability of becoming tight and restricted including the following: How do I get started? We first need to identify all of the areas that you have tightness or limited range of motion before we can get started on your corrective stretching phase. Visit www.exrx.net and perform the stretches that target the neck region (upper trapezius, scalene, levator scapula), low back area (spinal erectors), deep hip external hip rotators (piriformis), hip flexors, quadriceps, calves, forearms, and pectorals because theses muscles have the highest probability of being tight. Before each position carefully read the guidelines, view the helpful photographs, and pay attention to the key points. If you feel tightness, restriction, and/or pain then that stretch will now become a part of your stretching routine for the next 2-4 weeks. Take note if you feel a muscle tighter on one side of your body more than the other. If you do not feel a stretch in the intended area, fear not. This is completely normal. Review the guidelines and key points to make sure you are doing the stretch correctly. Still not feeling anything? Congratulations! You are not tight in this area. This stretch will not be a part of your corrective stretch phase. Forget it and move onto the next stretch position. Do not feel bad if you are tight just about everywhere, these stretches have been selected specifically because they are the most common areas to get tight. I was tight everywhere when I first started; I had to do all of the stretches. I progressed very quickly because I religiously followed the guidelines set in the next few sections. I couldn't spend my whole day in the gym, so I had to cut back on other exercises to squeeze in all the stretches. But within a few weeks I was a stretching believer because all of my chronic aches and pains just disappeared. Maintaining my flexibility is much easier now that I am in the maintenance phase. I only need to stretch a few times a week after a workout or when I am hunched over my
www.FitnessExpertNetwork.com - 354

computer for too long and I'm completely pain free. Now I can bang out a quickie full body stretch in just about fifteen minutes, ten in a real rush. In a nutshell. By now you know all of your tight areas and are ready to get started on your corrective stretching phase. Perform each stretch 30-60 seconds, 1-2 times daily, 4-6 days per week for 2-4 weeks. Each muscle and person will progress at a different rate. After the initial 2-4 weeks you can transition into a maintenance stretching phase of 3-4 days per week holding each stretch 10-30 When should I stretch? The best time to stretch is when you can actually fit it into your daily schedule 4-6 days per week. The following are the best case scenarios. If you wake up with muscle tightness and soreness, then stretch in the morning preferably after a hot shower or bath. For optimal flexibility gains stretch 1-2 hours before going to bed. When we sleep, our muscles repair themselves from the days activities. When a muscle repairs itself in a lengthened, relaxed state instead of a shortened, tight state it provides optimal flexibility the whole next day. Stretch after a workout or physical activity because a warm muscle can stretch further than a cold one and it also helps prevent muscle soreness. Try not to stretch a cold muscle, always warm up with a 5-10 minute light warm-up of walking or biking to increase muscle temperature and muscle flexibility. 'When' is not the most important factor with this phase of stretching, just doing it is the most important. When pinched for time, just do the tightest areas in a shortened format. How Much Is Too Much? The stretch position should have a tight feeling, never pain. Achieve the stretch position slowly and gently, with no jerking or bouncing. It is very easy to overstretch a muscle and cause more harm than good. It is a fine line between pain and tightness so always ease into each stretch with less intense effort, never pain. How long should I hold each stretch? Hold each stretch a minimum of 30 seconds. An area that feels exceptionally tight you might want to hold for 60 seconds time permitting. The problem is not holding the stretch too long, but not holding the stretch long enough especially when just starting because it will take longer for the muscle to relax. Keep track of the imbalances between your right and left, because not every muscle in your body is going to have the same flexibility on both sides of your body. If you notice a discrepancy, stretch the tighter side an extra 20-30 seconds. Stretching each side the same amount of time will maintain the imbalance. The greatest benefit of corrective stretching is creating muscular balance on both sides of your body. Just breathe, you must chill. The cornerstone of stretching is relaxation. The cornerstone of relaxation is breathing. Holding your breath or moving too quickly during each stretch will instinctively tighten up your whole body to protect itself. Take deep inhalations and slowly count to four on each exhalation. Focus on relaxing the muscle you are stretching. With each exhalation, gently deepen the stretch but never to pain until you can go no further. When we exhale our body naturally relaxes and that is the best time to try to increase range of motion. Never hold your breath. When do I progress to the maintenance phase? This will be different for each individual and each muscle. How quickly your body adapts will depend upon the
www.FitnessExpertNetwork.com - 355

following: how many days a week you are stretching (Six days/week will yield quicker results than four), how long you are able to hold each stretch (60 seconds yields quicker results than 30 seconds), how many times a day you are stretching (twice daily is quicker than once), genetic and structural limitations, and injuries. Some muscles will progress so quickly that you can move into the maintenance phase within only a few weeks. Other areas will progress much more slowly and might need to stay in the corrective phase for several weeks. When the muscle no longer feels discomfort, tightness, or restriction then it is time for the maintenance phase which will vary with each different body part. Expect to have some body parts in the corrective phase and others in the maintenance phase. What is the maintenance phase again? When the muscle no longer feels discomfort, tightness, or restriction then it is time for the maintenance phase which will vary with each different body part. The stretches remain the same in the maintenance phase. The only difference is you hold the stretch 20-30 seconds, once daily, 3-4 times per week. It is that easy. If increased ranges of motion are still required more advanced stretching techniques (PNF, myofascial release, and dynamic) should be utilized under the guidance of a qualified physical therapist, chiropractor, or fitness professional. When can I stop? Never! Not the answer you were probably looking for, but it is the unfortunate truth. Your muscles have a very bad short term memory. If you stop stretching, all of your original short, tight muscles will slowly creep back. Since you are not getting rid of the reasons why your body got the imbalances in the first place, they will always try to come back. The good news is that you can very easily maintain your new found range of motion by continuing with the maintenance phase. Just a little bit goes a long way, but stopping all at once will drastically reverse all of your progress in a few short weeks. Oh God, there's more? As previously mentioned when certain muscles get short and tight, other muscles get lengthened and weak. These stretches are a great way to lengthen those short and tight muscles. But we also need to strengthen those weak areas in order to maintain our new found flexibility. Regular strength workouts 2-3 times per week reduce the likelihood that you'll get a muscle imbalance that could cause pain. Incorporate strengthening exercises to target these weak areas to maximize your performance. For example when you sit a desk all day your chest and upper neck muscles get very short and tight. You need to stretch those areas and strengthen the muscles that help pinch your shoulder blades together called your posterior deltoid, rhomboids, and mid/lowertrapezius. Don't worry it's not as technical as it sounds, just pinch your shoulder blades back and down. More ways to ease the pain. If a day or two of stretching does not help your sore muscles, try these common remedies.

Topical treatments like Bengay or Capsaicin excite sensory nerve endings in the skin, and the resulting tingly sensation overrides your ability to feel as much pain. Over-the-counter nonsteroidal anti-inflammatory drugs (nsaids), such as ibuprofen, may alleviate some discomfort.

www.FitnessExpertNetwork.com

- 356

Heating pads and heat wraps help relax muscle tissue and increase blood flow to the area. Hot tubs are saunas are great post workout. Massage promotes blood flow to sore areas and relaxes muscle tissue. Acupuncture has been show to help certain types of pain. It's not known exactly how it works; some believe the needles stimulate pain-suppressing neurotransmitters... Physical therapy can help rehabilitate specific injuries. Therapists can also teach you exercise to relieve and prevent everyday aches.

About the Author


Kevin Hensel is a certified personal trainer and performance enhancement specialist located in Cherry Hill, NJ. For the past 11 years he has helped hundreds of clients achieve their weight loss goals at his personal training studio called Fit-4-Life, Inc.

www.FitnessExpertNetwork.com

- 357

Stretching Survival Guide: Lower Body


By Kevin Hensel
This book is a relief manual of lower body stretching and strengthening exercises that doctors say need it the most. Whether you are hunched over a desk, marching around in too-high heels, or doing a marathon session on the treadmill, modern life contorts your muscles into knots. But did you know that your sore back, stiff neck and tight joints may be a result of tight or unbalanced muscles in those regions. Research shows that the best way to stretch is to hold the position for minimum of 10 seconds-or, better 20-30 seconds known as static stretching. The stretches within this manual are a great way to lengthen those short and tight muscles. But we also need to strengthen those weak areas in order to maintain our new found flexibility. Regular strength workouts 2-3 times per week reduce the likelihood that you'll get a muscle imbalance that could cause pain. Under each stretch is a list of common weak muscles that usually coincide with the tight area. Incorporate strengthening exercises to target these weak areas to maximize your performance and function. Lets get started. We first need to identify all of the areas that you have tightness or limited range of motion before we can get started on your corrective stretching phase. Perform each stretch position located in this manual for no more than 10 seconds. Before each position carefully read the guidelines, view the helpful photographs, and pay attention to the key points. If you meet the criteria listed under 'Incorporate Stretch If' then that stretch will now become a part of your stretching routine for the next 2-4 weeks. Take note if you feel a muscle tighter on one side of your body more than the other. If you do not feel a stretch in the intended area, fear not. This is completely normal. Review the guidelines and key points to make sure you are doing the stretch correctly. Still not feeling anything? Congratulations! You are not tight in this area. This stretch will not be a part of your corrective stretch phase. Forget it and move onto the next stretch position. By now you know all of your tight areas and are ready to get started on your corrective stretching phase. Perform each stretch 30-60 seconds, 1-2 times daily, 4-6 days per week for 2-4 weeks. Each muscle and person will progress at a different rate. After the initial 24 weeks you can transition into a maintenance stretching phase of 3-4 days per week holding each stretch 10-30 seconds.

www.FitnessExpertNetwork.com

- 358

Double Knee to Chest Target Areas: Low Back/Hips/Buttocks Guidelines:


Lie on your back Feet both on the floor Bring both knees to chest until a stretch is felt in your low back, buttock area.

Key Points:

Pull legs in from behind knees. Keep tailbone attached to the floor do not let it roll upwards off the ground Keep knees together as best as possible Discontinue if back pain arises then attempt single leg into chest. Incorporate Stretch If: Discomfort, tightness and/or restriction in low back or buttock area Knees do not comfortably come into the chest You have a history of low back pain, disc herniations, SI irritation, sciatica pain

Strengthen:

Core stabilizers Transverse Abdominins, Internal/External Obliques Gluteals (Maximus, Minimus, Medius) Hamstrings

Low Back Twists Target Areas: Hip/Low Back Guidelines:


Lie on back Knees bent, feet on floor. Cross left leg over right then rotate legs and hips to the right until a stretch is felt in left side of lower back/hip area. Switch and repeat to other side.

Key Points:

Must keep both arms and shoulders on the ground at all times. Push top knee downward with hand if deeper stretch is desired.

Which is tighter? Right Left


www.FitnessExpertNetwork.com - 359

Incorporate Stretch If:


Discomfort, tightness and or restriction in lower back or outer hip If top knee cannot reach the floor without arm or shoulder popping off the ground You have a history of low back pain, disc herniations, SI irritation, sciatica problems Hip height imbalances one side higher or lower than the other

Strengthen:

Core stabilizers Transverse Abdominins, Internal/External Obliques Gluteals (Maximus, Minimus, Medius) Hamstrings

Preventing lower-back pain

Use an adjustable desk chair that allows you to sit against the back of the chair with your feet flat on the floor. If the chair back doesn't curve in to support the natural s-curve of your spine, try rolling up a small towel and placing it horizontally behind your lower back. Using a stability ball as a desk chair is also a great economical way to engage your core muscles while you sit protecting your low back. Shift your weight when standing. Standing in one position can make you unconsciously hold tension in your lower back.

Straight Leg Ham Pull Target Areas: Hip/Hamstrings Guidelines:


Lie on your back both legs out straight on floor Bring one straight leg back towards chest with a towel/strap around heel until a stretch is felt in the rear of the thigh. Keep other leg completely on the floor toes pointing upward Switch and repeat to other side.

Key Points:

Do not lift either hip/buttock off floor. Stabilize hip. Bend knee slightly if pressure/pain directly behind knee. Right Leg Left Leg

Which is tighter?

www.FitnessExpertNetwork.com

- 360

Variations:

Vary the foot position of the elevated leg (Inward and outward).

Incorporate Stretch If:


Discomfort, tightness and or restriction in rear of upper thigh Elevated, straight leg does not point directly to the ceiling without other compensations 70-90 degrees is normal range of motion Sit for prolonged periods of time

Strengthen: Hip Flexors Quadriceps

The Pretzel Target Areas: Hip/Piriformis Guidelines:


Lie on floor Knees bent feet on floor Cross right knee over left Gently pull both knees into chest from behind the knees until a stretch is felt in hip/buttock area of top leg. Switch and repeat to other side.

Key Points:

Do not round up low back to the point where your tail bone raises off the floor Try to maintain a slight low back curvature Right Left Side

Which side it tighter? Incorporate Stretch If:


Discomfort, tightness and or restriction in hip/buttock region Knees do not comfortably come into chest History of sciatica or SI pain

www.FitnessExpertNetwork.com

- 361

Strengthen:

Core stabilizers Transverse Abdominins, Internal/External Obliques Gluteals (Maximus, Minimus, Medius) Hamstrings Hip Internal Rotators

Figure 4 Push Out Target Areas: Hip/Internal Rotator Guidelines:


Lie on floor with hips and knees bent 90 degrees Feet supported on wall. Cross right ankle onto left knee. Gently push right knee away from the body until a stretch is felt in the right hip/buttock area. Switch and repeat to other side.

Key Points:

Avoid hip shifting or rotating with stretch Right Side Left Side

Which side is tighter? Incorporate Stretch If:


Discomfort, tightness and or restriction in hip/buttock region of involved leg Should be able to push involved knee perpendicular to other knee without hip shifting or rotating

Incorporate Stretch If:


Discomfort, tightness and or restriction in hip/buttock region of involved leg Should be able to bring involved leg (knee) into your chest without hip rotating or shifting

Strengthen: Core stabilizers Transverse Abdominins, Internal/External Obliques Gluteals (Maximus, Minimus, Medius) Hip Internal Rotators

www.FitnessExpertNetwork.com

- 362

Lunge Stretch Target Areas: Hip/Hip Flexor Guidelines:


Kneel on floor close to wall for balance. Shoulders and hips stacked on top of one another Right leg forward left leg underneath you Rotate left lower leg away from the body. Tighten abs and buttocks then lean forward without arching your low back until a stretch is felt in the front of left hip/thigh. Switch and repeat to other side

Key Points:

Maintain upper body posture. Keep shoulders over hips. Must keep low back flat throughout entire stretch Right Side Left Side

Which side is tighter? Incorporate Stretch If:


Discomfort, tightness and or restriction in front of the hip/thigh of rear leg. You have a history of low back pain, disc herniations, SI irritation, sciatica problems Sit for prolonged periods of time. Have an exaggerated low back curve (If you wear a belt your belt buckle is lower than the back of the belt)

Strengthen:

Core stabilizers Transverse Abdominins, Internal/External Obliques Gluteals (Maximus, Minimus, Medius) Hamstrings

Standing Quad Stretch Target Areas: Hips/Quadriceps Guidelines:


Stand upright close to a wall for balance Bend right leg Grab right ankle with right hand Pull foot into buttock Keep bent knee aiming straight downward towards the floor.
- 363

www.FitnessExpertNetwork.com

Key Points:

Squeeze/contract buttocks together. Do not arch low back. Maintain good upper body posture. Right Side Left Side

Which side is tighter? Incorporate Stretch If:


Discomfort, tightness and or restriction in front of upper thigh Heel of bent leg should be able to get 1-2 inches from buttock with knee straight to floor History of low back tightness and/or exaggerated low back curve

Strengthen:

Core stabilizers Transverse Abdominins, Internal/External Obliques **Hamstrings

Straight Leg Calf Stretch Target Areas: Ankle/Gastrocnemius (Upper Calf) Guidelines:

Assume a staggered stance one foot slightly in front of the other on a stair of slight elevation. Stand with rear foot hanging quarters off the edge. Reach heel to floor until a stretch is felt in the upper calf of the rear leg. Switch and repeat to other side.

Key Points:

Maintain good posture. Lean forward to intensify stretch or drop heel lower to floor Right Side Left Side

Which side is tighter? Variations:


Slightly turn upper body and hip inward and hold, then turn outward to isolate different areas on your calf Perform stretch in the direction with the most discomfort
- 364

www.FitnessExpertNetwork.com

Incorporate stretch if:


Discomfort, tightness and or restriction in upper calf You are physically active Wear high heels Plantar Fascitis (Pain or irritation in the arch of your foot) Everyone should incorporate this stretch

Strengthen: Core stabilizers Transverse Abdominins, Internal/External Obliques Gluteals (Maximus, Minimus, Medius) **Tibialis Anterior/Posterior (Shins) ** Preventing ankle and foot pain

Wear shoes that support both the arch of your foot and your ankle. Stretch your ankle, calf, and foot, first thing in the morning and after wearing high heels for several hours.

About the Author


Kevin Hensel is a certified personal trainer and performance enhancement specialist located in Cherry Hill, NJ. For the past 11 years he has helped hundreds of clients achieve their weight loss goals at his personal training studio called Fit-4-Life, Inc.

www.FitnessExpertNetwork.com

- 365

Stretching: the Forgotten Workout


By Kevin Hensel
Stretching: Is It Really Worth Your Time? Have you ever had the intent of stretching, but you never seem to actually get around to it? This brings up an interesting topic, and a certain question that I am asked often. Should you really stretch? The single most overlooked component to any fitness program is flexibility. Let's face it, there's nothing glamorous about stretching and frankly it's pretty boring too. Whether you are hunched over a desk, marching around in too-high heels, or doing a marathon session on the treadmill, modern life contorts your muscles into knots. But did you know that your sore back, stiff neck and tight joints may be a result of tight or unbalanced muscles in those regions? Stretching does more than increase flexibility, which helps with posture and balance. It actually helps reduce tension. Your sore muscles and tendons can actually heal quicker if you incorporate stretching into your fitness routine. And some studies suggest that you may be able to recruit more muscle fibers during your workouts through stretching as well. I admit it, I'm guilty. I used to be like everyone else and never stretched. Back in my mid twenties (No, I will not admit how long ago that was), I used to workout at the gym like a madman. I wouldn't waste my valuable workout time stretching when I had a ton of manly weight to lift. I would always stretch my clients, but I was too macho for that 'sissy' stuff. My infinite wisdom was about to catch up with me. First I got bicep tendonitis (front of the shoulder pain) in both shoulders that were shortly followed by patellar femoral syndrome (top of the knee pain) in both knees and the trifecta was complete with chronic back pain. So much for the best shape of my life, I was in constant pain from head to toe. I was a complete mess! I knew if I did not change my ways I would cause irreversible damage. I started an intensive flexibility program focusing on the areas I felt pain or tightness. I would stretch for approximately 30 minutes after my workout when my muscles were warm and pliable. I also threw in a few stretches throughout the day if I felt pain or stiffness. After only 3-4 weeks, my joint pain disappeared. I felt like a new man. I was a little embarrassed because I had been touting the importance of stretching, but never even listened to my own advice. Not only did I see immediate improvements in my range of motion, but it was a great way to relax and release my stress. Shortly after the initial 3-4 weeks, I was maintaining my new found flexibility in half the original time only a few days a week. I am still stretching ten years later in half the time and haven't had joint pain since. Even if you are in pain, it is never too late to feel the pain-reversing benefits of a
www.FitnessExpertNetwork.com - 366

well balanced stretching routine. Don't wait until you are in pain to start a stretching program like I did, get started stretching today. Why stretching matters? When you overuse muscles, microscopic tears occur in the muscle tissue that trigger an inflammatory reaction, which leads to stiffness or soreness that you feel a day or two later. When you work the muscle the same way repeatedly, chemicals called metabolites accumulate in the muscle tissue. These chemicals build up and trigger pain receptors that are responsible for the pain you sometimes feel after exercise or physical activity. Stretching helps remove the metabolites and bring fresh blood to the tissues, preventing or easing soreness. In addition, stretching lengthens muscles improving posture and balance while alleviating discomfort after physical activity. But you should know that all stretching exercises are not created equally. Research shows that the best way to stretch is to hold the position for a minimum of 10 seconds-or, better 20 to 30 seconds known as static stretching. Avoid bouncing while stretching (ballistic stretching) which can strain muscle tissues. Other stretching techniques such as dynamic, myofascial release, PNF, and active-isolated also have a growing pile of positive research behind them. However, static stretching is still the easiest, safest technique to get started with. If static stretching does not provide adequate results in 2-4 weeks these other forms of stretching should be the next progression. Seek the guidance of a qualified physical therapist, chiropractor, or fitness professional for specific guidelines. How did I get so tight? There are three common causes of muscle pain and tightness. If you can identify the source of the pain, you'll be better able to treat it. 1. Repetitive or everyday activities, such as sitting at a computer all day, driving in a car for extended periods, poor posture, awkward sleeping positions, and/or performing the same exercise routine for months on end are the most common culprits. Stress falls under this category, too, because it often makes you unconsciously clench and tense your muscles. Any position you stay in for more than an hour will play havoc on your muscular system. Certain muscles will get short and tight while others will get lengthened and weak. This creates tremendous stress on the joints and if left unchecked leads to eventual pain, arthritis, tendonitis, and other inflammatory conditions. Stretching retrains the brain and muscle to go back to its normal length, restoring normal muscle balance and function. 2. Strenuous, out of the ordinary exertion, like moving furniture, raking leaves, or trying a new exercise may result in delayed-onset muscle soreness (DOMS) within 24-48 hours. 3. Everyday injuries or sports related injuries like a sprained ankle, pulled hamstring, or whiplash from a car accident may in time even years later cause all kinds of trouble. When a joint, ligament, or tendon is injured the body tightens all of the muscles around the area to immobilize and protect it from further injury. Uninjured muscles will start to perform the function of other muscles that were injured (synergistic dominance) which creates several compensations throughout the entire body. These imbalances don't just go away after you have healed, unless
www.FitnessExpertNetwork.com - 367

you are under the guidance of a physical therapist or qualified health practitioner. That is why injuries when we were younger can come back to haunt us because our bodies have been compensating over time. Stretching regains mobility and stability preventing the muscular imbalances throwing us out of whack. Which muscles need to be stretched? We only need to stretch the muscles that are short and tight with a limited range of motion. Which unfortunately means they feel tight, restricted, and uncomfortable. Stretching a muscle that has a normal range of motion and 'feels good' has little if any positive effect and in some instances can over time lengthen a muscle to the point where it cannot stabilize the joint it surrounds and lead to possible injury. Selecting the proper stretches targeting the tight areas of the body is instrumental to an effective flexibility program. Common postural imbalances, repetitive stress, and injuries create very predictable patterns of tightness. In a nutshell. You are now committed to get started on your corrective stretching phase. Perform each stretch 30-60 seconds, 1-2 times daily, 4-6 days per week for 2-4 weeks. Each muscle and person will progress at a different rate. After the initial 2-4 weeks you can transition into a maintenance stretching phase of 3-4 days per week holding each stretch 10-30 seconds. Oh God, there's more? As previously mentioned when certain muscles get short and tight, other muscles get lengthened and weak. Stretching is a great way to lengthen those short and tight muscles. But we also need to strengthen those weak areas in order to maintain our new found flexibility. Regular strength workouts 2-3 times per week reduce the likelihood that you'll get a muscle imbalance that could cause pain. Incorporate strengthening exercises to target these weak areas to maximize your performance. For example when you sit a desk all day your chest and upper neck muscles get very short and tight. You need to stretch those areas and strengthen the muscles that help pinch your shoulder blades together called your posterior deltoid, rhomboids, and mid/lowertrapezius. Don't worry it's not as technical as it sounds, just pinch your shoulder blades back and down. And to make your life even easier there will another e-book coming out shortly which will cover all of the strength exercises for these weak muscles. When not to stretch. There is mounting research that static stretching right before an athletic event might be a detriment to performance and power production. Studies have shown statistically significant decreases in power production in sporting events directly following static stretching. Dynamic stretching and active warm-ups targeting all of the tight areas have become the gold standard in athletic preparation. For more information on how to better prepare yourself for an athletic event or sport contact a qualified physical therapist or health/fitness professional. 'The human body is the only machine for which there are no spare parts.' Hermann M. Biggs, former NYC health commissioner

www.FitnessExpertNetwork.com

- 368

About the Author


Kevin Hensel is a certified personal trainer and performance enhancement specialist located in Cherry Hill, NJ. For the past 11 years he has helped hundreds of clients achieve their weight loss goals at his personal training studio called Fit-4-Life, Inc.

www.FitnessExpertNetwork.com

- 369

CAN WOMEN GET BULKY FROM LIFTING WEIGHTS?


SLIM CHANCE
By Kevin Valluzzi
Strength training or weight lifting is the lifting of weights and/or resistance in a prescribed manner as an exercise or in athletic competition. Notice I said weights and/or resistance. It doesn't have to necessarily be a weight plate or a dumbbell. There are numerous TV reports, magazine articles, radio shows that explain all of the benefits of lifting weights, yet so many women seem to not be hitting the weights for one reason or another. One very good reason is that they dont know how much lifting weights will actually change their body (more so than even running or any of the other cardiovascular activities). Another reason is that a lot of women are confused about what to do exactly (what exercises, how many repetitions, how many sets, etc.). This article will help shed some light on why it is so important that every woman be involved and adhering to a strength training program. You actually might be involved in a strength-training program right now. Even if you are, I want you to really pay attention to what we're going to cover for the rest of the article. I'm sure it is going to have you thinking differently about why you should be lifting weights from now on. We're going to talk about why developing a strength training program will ultimately help you lose weight, add some muscle tone, look better and feel better about yourself. We will go over some "myths" about strength training and the real facts behind them. So, whether you're new to strength training or you've been doing it for years, pay close attention. Myths Let's first clear up some of the misconceptions about strength training and the truth behind these myths. This first myth is the "biggie" and it has prevented many women from strength training. It sounds a little something like this; "I don't want to lift weights because I don't want to get bulky." Let's explore that myth a little. When you think of weight lifters, you probably think of body builder's, right? You think of the men and women on ESPN parading around in little swimsuits with big bulky muscles popping out all over the place. There are three reasons for this:

www.FitnessExpertNetwork.com

- 370

1.) These people are an extremely minute percentage of the population. 2.) That is their livelihood and they spend 4 to 5 hours a day in the gym. 3.) Most of them are using performance-enhancing drugs (steroids, etc.) to look like that. So if you can get that image of the "bodybuilder" out of your head and think in terms of the average everyday person, you will see why the myth about getting bulky is just that, a myth!

What we're going to talk about next is simple. When you lift weights your body builds muscle. The more muscle you have, the more calories you burn (even at rest). The more calories you burn the less you weigh. Let me give you an example of this that might make it a little easier to understand. Let's say two women are sitting on the couch watching some T.V. Woman #1 strength-trains 3 times a week, but woman #2 does not. After an hour of watching T.V goes by, who will have burned more calories? The common answer to that would be that they both burned the same (almost nothing), since they were just sitting and not moving. But the actual answer would be that woman #1 burned more calories, and I'll tell you why for one simple reason. THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!! Now you might say to yourself, "But if I lift weights, my muscles will get bigger, I will appear big and bulky, and wind up weighing more." This is also a myth. That myth being one of the most popular in the world of exercise, which is, "muscle weighs more than fat." That's like the old joke, "What weighs more--10 lbs. of steel or 10 lbs. of feathers?" Hopefully by now you know that the answer to that question is that they both really weigh the same. 10 lbs. is 10 lbs. no matter what it is made of. Let's examine this point in a little more detail. Muscle is much more compact than fat. It actually takes up less space than fat does because of its density. That makes sense, right? Fat, on the other hand, is very soft and jelly-like and occupies more space than muscle does. Let me give you another example to clarify this a little more. If you were to take 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball, the 10 lbs. of fat might be the size of a bowling ball. In comparison, the 10 lbs. of muscle would be about the size of a baseball. Now lets use this as a real life example using woman #1 and woman #2 in an example again. Lets say for arguments sake, both women are 5' 5" tall and both weigh 140 lbs. Woman #2 does not lift weights or do any kind of strength training. Her dress size is a size 12. Woman #1on the other hand lifts weights and follows a strength-training program each week. Her dress size is a size 8. If
www.FitnessExpertNetwork.com - 371

these women were standing side by side people would definitely think that woman #1 weighed less than woman #2. But in reality they both weigh exactly the same. How can that be? Think of what I said before, muscle takes up less space than fat. Of those 140 pounds that each woman weighs, whats the percentage of fat and muscle on each woman? I would venture to guess that woman #1 has a very low body fat percentage and woman #2 has a much higher body fat percentage. How did woman #1 get such a low percentage of body fat? Two wordsSTRENGTH TRAINING (in addition to cardio exercise and eating healthy, but this article is just touting the immense benefits of strength training). That brings up another good point Id like to make. The weighing scale is the worst indicator of losing FAT. It will tell you that youve lost weight, its great at that. But what if you lose 10 pounds of fat and replace it with 10 pounds of muscle? Will you have lost weight? According to the scale, NO! Will you have lost FAT? Absolutely, and I guarantee that your clothes will be a lot looser on you and you will look a lot better. If you can do one thing with your scale I would recommend throwing it in the garbage, or at least getting rid of it. Well all right, you say, "I'll lift weights, but I'm only lifting light weights and doing lots of repetitions." This is another mistake a lot of you are making. This is not the wrong way to lift, but it is certainly not the only way to go about strength training if your goal is weight loss. There is and should be a place in your fitness program for higher repetitions, but it shouldnt be the only thing you do with weights. Women do not have enough of the male hormone, testosterone, to get big muscles. You probably couldn't even get big and bulky if you tried to. So, is it all right for you to lift heavy weights with fewer repetitions? ABSOLUTELY!! Let's take a moment now to recap some of the main ideas to take away from this article: Lifting weights will not make you bulky (it will make you leaner and more toned). Muscle is more compact and denser than fat and actually takes up less space than fat. The more muscle you have, the more calories you burn (even at rest!). Every good strength training program should include light weights with more repetitions and heavier weights with fewer repetitions.

www.FitnessExpertNetwork.com

- 372

About the Author


Kevin Valluzzi is the owner of The Fitness Leader, an in-home training business located in Bergen County NJ. He has helped hundreds of women lose fat and redesign their bodies through training, motivating and empowering. More information can be found on his web-sites: www.thefitnessleader.com and www.redesignyourbody.com. You can reach Kevin Directly at: 201-638-1902.

www.FitnessExpertNetwork.com

- 373

WHY INTERVAL TRAINING IS THE BEST FORM OF CARDIOVASCULAR EXERCISE FOR BURNING CALORIES AND LOSING WEIGHT!
By Kevin Valluzzi
First off let me just say that any and every form of cardiovascular exercise will burn calories. But wouldnt it be great to learn there is something you can do to keep burning as many calories as possible even after your workout is over? Go faster to burn more calories. That's it right there. That's the secret. Going faster for intermittent bouts during your cardio work is called interval training. So many of you have been told that there is a "fat-burning" zone and in order to lose weight you need to train in that zone. Nonsense! Part of that is true; there is such a thing as a "fat-burning" zone. Do you have to train in that zone to lose weight? NO. Is it the best way to lose weight? NO again. Let's go over that right now. When you exercise at a low intensity, somewhere around 60-70% of your maximum heart rate, most of the calories you burn off will come from fat. That's why on some cardio machines you see at the gym, most notably the TM, they have pre-set programs and one is almost always a "fat-burning" program. This is the program that has you go at a slow speed for a long time. Like I said, that part is true. By going at a slower speed, most of the calories you burn will come from fat. But what they don't tell you is that this is not the best way to burn the MOST calories. So get the whole "fat-burning" thing out of your head now.
www.FitnessExpertNetwork.com - 374

Let's focus now on how you can burn the most calories from your cardio exercise. It's just the opposite of the long, slow "fat-burning" zone. In order to burn the most calories you should increase the intensity. In everyday terminology this means GO FASTER! Let's look at how this works. When you exercise at a higher intensity, or a faster speed than you are accustomed to, your heart rate is higher and in turn you burn more calories (especially after your workout is over). Even though more calories from fat will be burned at a longer, slower pace, you will burn more calories TOTAL from a faster pace. Let's say you go out for a somewhat easy run for 45 min. In that run you keep your heart rate at 70% of your maximum heart rate. You think to yourself, "Great, I've just burned a lot of calories and they mostly came from fat since I was in the fat burning zone." Now let's say on another day you went for a run but decided to cut it a little shorter, let's say 40 min., and did some interval training and got your heart rate up much higher than 70%. Training this way, you will burn more calories total then you did at the slower pace. And like I've said, losing weight is merely a matter of burning more calories than you take in. Don't be concerned with where those calories are coming from. What you do want to make sure of is that you are not burning lean muscle. That's one reason that strength-training is so important. It prevents you from losing lean muscle. A combination of a strength training program and cardio will ensure that your weight loss is fat weight and not lean muscle. I went a little off topic there with the weight lifting; I just want to make sure you are aware of how important it is to do both the weights and the cardio. Let's get back to cardio and how to go about pumping up the intensity.

www.FitnessExpertNetwork.com

- 375

A lot of you might be thinking 2 things right about now; I can barely go much faster than a walking pace right now, how can you expect me to go any faster? I don't know anything about heart rate and percentages of maximum hear rate, so how fast will I know how to go?. Let me also say that what we're talking about applies to all forms of cardio, whether it's walking, biking, running, swimming, etc. I'm going to use walking/running as my example here. Let's address that first concern right now. This one is easy. Remember the old saying that you have to crawl before you can walk? We'll start out with a person who can only walk at this point and we'll work our way up from there. What we're going to talk about now is interval training in action. If you go for a 30 min. walk at a nice leisurely pace, what you can do is increase your speed slightly every 5th minute. It will be easier if we use the treadmill for this example. Let's say you walk on the treadmill for 30 min at a speed of 3.5. Using the interval training method, you would increase your speed to 4.0 at the 5th minute mark and keep it there until you reach the 6th minute mark. Once you hit the 6th minute you bring the speed back down to 3.5. The pattern would be as follows: Start to 5th minute = 3.5 5th minute to 6th minute = 4.0 6th minute to 10th minute = 3.5 10th minute to 11th minute = 4.0 11th minute to 15th minute = 3.5 15th minute to 16th minute = 4.0 16th minute to 20th minute = 3.5
www.FitnessExpertNetwork.com - 376

20th minute to 21st minute = 4.0 21st minute to 25th minute = 3.5 25th minute to 26th minute = 4.0 26th minute to 30th minute = 3.5 Let's look at a couple of reasons why this is beneficial. First off as you can see, it's not physically over demanding. Out of the 30 minutes, only 5 minutes are spent at the higher speed. And for that reason also, it is not too tough to handle mentally. The mental part, or what I like to call "mental intimidation", is what often prevents a lot of people from "kicking it into high gear". By training this way, you know that even though you are at the high speed for 1 minute it is still only 1 minute and you will be able to recover at the slower speed very soon. As I said this can be applied to any form of cardio exercise, even popular equipment found at fitness centers such as elliptical machines, steppers, rowers, etc. You can also put this to work outdoors, whether it's walking, running, biking or even swimming. If you are going outdoors it is helpful to use a watch. This way you know when you need to increase the speed. With today's high-tech watches you can even set it to go off every 5th minute so you don't have to constantly look down to check it. Of course, by training outdoors like this, it's up to you to bump up the pace. There are no buttons to push like there are on fitness center machines that will force you to go faster. In keeping with this type of training, let's say you enjoy bike riding. All you would do here is pedal faster every 5th minute. Let me also say that the goal here with this type of training is not to go all out, 100% for that 5th minute, but just increase your speed slightly. You want to increase your effort enough that you feel like you are pushing yourself, but not too much that you can't sustain it for the full minute, or whatever duration you choose. A lot of people make that mistake.
www.FitnessExpertNetwork.com - 377

Every 5th minute they think they should go all out, full speed. You won't last through the workout this way and probably end up discouraged. Dont let that happen. Push yourself, but dont overdo it! As good as the 5th minute increase of speed is, its not the only way to do interval training. The options are endless, especially if you are outdoors, just be as creative as you like. You might decide to walk a little faster every time you come to a telephone pole. Or if you are walking at a pretty good pace to begin with, maybe you can break out into a little jog or run every time you come to a street light. The nice thing about this is that its almost like playing little games with yourself and it takes your mind off of the actual intense part of the walk, run, bike, etc. And it doesnt necessarily have to be every 5th minute, not does it have to last for 1 minute. If youre just starting out you can simply do every 10th minute for 10 seconds. What is so great about this is its very easy to make progress. Using the above as an example, you might one day feel that you can go for 20 seconds instead of just 10. And as time goes on, you might decide that you can increase the pace every 7th or 8th minute instead of every 10th minute. Before you know it the time you spent at your fast pace will become faster and longer and the time spent at your normal or slower pace will become shorter. I would not recommend that you do this every single time you do your cardio. Doing it too often can become somewhat physically challenging, especially as you get into it a little more. The main point that you should take with you after reading this article is to pump up the intensity during your cardiovascular workouts. Its a great way to make your cardio sessions more intense, more enjoyable, and your progress will come easier and faster.
www.FitnessExpertNetwork.com - 378

All this adds up to a fun, enjoyable, effective cardio session. So dont be afraid to push the envelope a little the next time you set out on your daily walk or run. Youll be surprised at what you can actually do. The skys the limit Push Yourself!

About the Author


Kevin Valluzzi is the owner of The Fitness Leader, an in-home training business located in Bergen County NJ. He has helped hundreds of women lose fat and redesign their bodies through training, motivating and empowering. More information can be found on his websites: www.thefitnessleader.com and www.redesignyourbody.com. You can reach Kevin directly at: 201-638-1902 or kevin@thefitnessleader.com.

www.FitnessExpertNetwork.com

- 379

HOME WORKOUT VS. GYM WORKOUT


THERES NO PLACE LIKE HOME By Kevin Valluzzi
You pull into the parking lot to find that there are no spots left. Once you do park and get inside you see that it is very crowded and not only are all of the machines in use but the only treadmill thats available is not working. Does this sound familiar? In this brief article I will explain to you how and why setting up a small gym in your home his one of the easiest and wisest things you will ever do. Before we get into the actual training benefits of a home gym lets discuss some of the things mentioned in the very first paragraph. Your own home gym is always going to be right there for you open 24 hours a day and even on holidays, youll never have to wait to use a piece of equipment, it will always be clean (provided you keep it that way) and you did not have to pay a monthly membership fee to use it. And thats without mentioning that you dont have to deal with the annoying people that do nothing more than socialize and talk your ear off while youre trying to work out (Im assuming youre one of those annoying people!). Since weve covered the obvious extra benefits of home workouts lets talk about how and why working out at home is the best thing you can do to change your body. The main reason is functionality. Assuming you dont have a home gym full of machines and all you have is a bench, free weights, etc. then youre in business. Now thats not to say that machines are bad and you shouldnt use them for some exercises. But if you want to get the most out of your workout youre better off with a simple bench, barbell, free weights and stability ball (on a side note you could probably get all of these pieces of equipment for the price of one machine). When you workout on machines youre usually sitting down and only using the targeted muscle. The reason for this is because exercise machines are designed in such a way that only allows you to push the weight in a set path or set direction, thus only using the targeted muscle. Just the opposite happens when using free weights. During free weight exercises (dumbbells or bars and weight plates) you are forced to balance the weights thus forcing you to use more of your muscles including the supporting muscles. L Lets look at an example: doing a chest press sitting down on a machine that you would find in most gyms with your back supported. This chest press machine does little more than just work your chest muscle. On the contrary, when you do the chest press
www.FitnessExpertNetwork.com - 380

with dumbbells lying on a stability ball you now have to balance the weight in each hand causing you to call on the supporting muscles like the shoulders and triceps. You will also use your core (abdominal muscles and low back) and your legs to help keep you balanced on the ball. Which way do you think will give you more of a workout? Looks like the free weights to me. Remember the chest press is just one example. This applies to a lot of other exercises as well. This is not to say that you cant do free weight exercises at the gym. Of course you can. But as I mentioned earlier you run the risk of getting stuck in traffic on the way, the gym being very crowded, running into that girl that always wants to chat, etc. Why not get all the benefits of a great functional workout that will get you the results you want in the comfort of your own home? Lets now talk about the specifics on what you should have in your home gym. Of course depending on your financial situation you might be able to get a little more than we mention here, but this is really all you need. The first thing you need is a bench (preferably one that inclines and declines). You most definitely need a few pairs of dumbbells. Depending on how strong you are will determine the amount of dumbbells you need. Remember you can always get heavier weights as time goes on and you get stronger. A stability ball is also a great piece of equipment to have. This can be used for lots of exercises and you should look for a ball that is right for your height. This information is usually listed on the box of the ball. Another great thing to have it is a set of exercise bands. These bands are color coded and can be paired together to add tension and make the exercise harder. A great company that makes bands is Bodylastics. You can check them out that my web-site, www.thefitnessleader.com., on my Products page. If you get more advanced and are looking for more diversity or a little more of a challenge you might want to consider purchasing a weight bar and weight plates. If you go to any of the national sporting goods stores like Sports authority, Modells, etc. you can find a nice bench/weight bar combination home gym for usually under $200 (on sale). The other things mentioned are all relatively inexpensive. As of this writing stability balls are around $30, the exercise bands come in a package that is a great value at under $50. The most expensive item might be the dumbbells. Prices vary depending on style, weight, etc. But keep in mind; you wont have to deal with any more monthly membership fees, initiation fees, etc. In the long run you will be saving a lot of money. So the next time you get stuck in traffic on the way to the gym or wind up next to the chatterbox ride on over to the sporting goods store and setup your home gym ASAP.
www.FitnessExpertNetwork.com - 381

About the Author


Kevin Valluzzi is the owner of The Fitness Leader, an in-home training business serving Bergen County NJ. He has helped hundreds of women lose fat and redesign their bodies through training, motivating and empowering. If youre interested in your own 13 week home workout program, visit www.redesignyourbody.com. Also be sure to check out Kevins other web-sites at: www.thefitnessleader.com, www.freeweightlossreport.com.

www.FitnessExpertNetwork.com

- 382

How to Get a Flat Stomach


By Kim Ball
Doesn't everybody, at some point in their lives, wish for a flat stomach? Yet everywhere you look nowadays is a collection of people with soft, pillowy midsections or hard, distended bellies. You may even be one of them. Ironically, whenever you turn on the TV or open a magazine, a barrage of deliciously flat tummies flashes in front of your face, reminding you of our culture's obsession with a toned abdomen. Now, if we're so enthralled by the look of a tight stomach and the healthy benefits that come with it, then why do we see so few yummy tummies? Why are flabby bellies becoming a normal sight to see? Honestly, we see more flab than fab because it's difficult to create a flat stomach! In order to achieve washboard abs or a smooth waistline, it takes hard work, discipline, and the desire to change old habits and behaviors. Of course, there will always be those genetically-gifted individuals whose midsections remain svelte no matter what they do. But if this does not describe you, it does you no good to complain and gripe about your rotten luck while you continue to follow the same old counterproductive habits! Do you want a flat stomach? It's time to develop some new habits! Step 1: Clean Up Your Diet. Each type of food that you eat affects the amount of sugar in your blood (not just foods that contain sugar). To have a lean body and a flat stomach, you want to eat foods that slowly elevate your blood sugar to a moderate level. What foods are those? Whole foods, foods with protein and healthy fats, foods containing fiber, 'low-glycemic' carbohydrates, vegetables, and fruit. (Keep reading to find examples) Are all other foods bad? Not necessarily. With the exception of trans fat, you should simply eat these 'other' foods less often or at specific times. In other words, you want to 1) minimize the foods that quickly raise the blood sugar to substantially high levels, or 2) eat the bulk of these foods after physical activity. What foods will fall into these categories? Processed foods, foods high in sugar or flour, 'high-glycemic' carbohydrates, sugary drinks, and alcohol. You're probably wondering, what does your blood sugar have to do with a flat stomach? Well, high doses of sugar in the blood invoke the hormone insulin. Your body uses the sugar as fuel, then insulin stores any excess sugar. But here's the cool part! If you have just exercised or completed any sort of strenuous physical activity, insulin stores the extra sugar in the muscles! This allows the muscles to have access to more fuel, which gives you more energy and allows you to more quickly recover from activity. However, if you

www.FitnessExpertNetwork.com

- 383

have not exercised, insulin will push that extra sugar right into the fat cells to be stored; primarily the fat cells in the abdomen. And, beware, the fat that accumulates in your stomach because of poor diet can become very dangerous! It can lead to many ugly health problems. So, let's recap our diet Do's and Don'ts: 1. Eat more foods that slowly raise the blood sugar a. More lean, unprocessed protein Examples: Chicken, fish, turkey, lean red meat, eggs / egg whites, low-fat dairy, beans b. More whole veggies and fruit c. More low-glycemic carbs Examples: Whole grain breads / cereals / pastas, brown rice, oatmeal, beans, sweet potatoes / yams d. More healthy fats Examples: Fish, avocado, nuts, seeds, olive oil, fish oil, flax oil, flaxseeds, low-fat dairy 2. Minimize the foods that quickly & severely raise blood sugar (OR eat these foods within 2 hours after strenuous physical activity) a. Less white bread and pasta b. Less cookies, crackers, pretzels, popcorn, baked goods, and sugary cereals (notice: all of these are processed) c. Less soda, fruit juice, sugary drinks, and alcohol Step 2: Increase Your Activity If you do not yet have a scrumptious flat stomach to brag about, then you need to get moving! Physical activity will help you burn extra calories so that you are using up more than you are taking in (creating a caloric deficit). What do I recommend by way of physical activity? Not 500 - 1,000 crunches a day, that's for sure! In fact, I'm not even going to prescribe any abdominal exercises, simply because 'ab' exercises are for strengthening your abs, not for creating a flat stomach. Now don't get me wrong, I strongly believe that it is essential for everyone to work on strengthening the abdominal muscles. These core muscles are key players in preventing injury, maintaining spinal health, and alleviating lower back pain. But for our specific tummysculpting purposes, your stomach will flatten out only if you get rid of the fat that is covering those muscles. Therefore, to specifically achieve your flat stomach, I recommend enlisting a combination of high-intensity strength and aerobic exercises. You will want to work the muscles of your whole body - and work them hard! The more intense the exercise, the more calories you burn throughout the day, and the more fat you will shed off of your midsection (and everywhere else!). So, to ultimately create this 24-hour commotion in the body, you need to add whole-body strength workouts at least 3 times per week, include intense interval sessions on the cardio equipment during the days in between, and simply attempt to be more active altogether!

www.FitnessExpertNetwork.com

- 384

Step 3: Attempt to Control Your Hormones Were you aware that you have some power over those pesky hormones that dictate how your body functions? That's right! Your actions can and do affect your hormones. In my previous example, I described how specific dietary practices can affect the secretion of insulin. Through simple timing of carbs, you can control how insulin responds. So, what else can we attempt to control? Well, our bulging bellies are often the result of 1) too much cortisol, and 2) not enough testosterone. We often hear about excess cortisol these days because it's linked to stress and lack of sleep. So, how do we decrease our cortisol? We aim to get sufficient sleep (7-9 hours / night) and we find ways to manage stress. We can also employ less obvious solutions as well. Supplementing with 6-10g of fish oil / day can aid in the cortisol reduction. Implementing a post-workout nutrition supplement (I recommend Biotest Surge) during and immediately after strenuous exercise can maintain cortisol levels as well. And, finally, eliminating the marathon cardio sessions can keep cortisol under control. So, shorter, more intense 20-minute interval sessions not only burn more calories over the course of the day, but they keep cortisol levels under control, too! In regards to waning testosterone levels (which applies to both men AND women), strategies to elevate testosterone include: eating a variety of fats, including sufficient protein in the diet, and strength training! Good sources of fat and protein are described on the previous page. Foods w/ healthy fats and lean proteins should be included in every meal throughout the day (even snacks!). Compound, multi-joint strength exercises like squats, lunges, pushups, pull-ups, dips, and mountain climbers are also great ways to get the testosterone flowing. Now, Get Going! So, there's your flat-stomach plan! It's not a magic pill, a fancy abdominal exercise regimen, or a new breathing technique. It is a plan that requires consistent effort and a break away from unhealthy habits. And it's the only plan that really works, especially if you adopt these new habits for the long haul. So, get to work! And simply understand that dietary choices and strenuous whole-body exercise are your must-have tools for a healthy, gorgeous midsection.

About the Author


Kim Ball is the owner and sole trainer of Deliberate Movement in Long Beach, California. She specializes in fat loss and spends much of her focus on correcting poor nutritional habits. She holds a masters degree in both exercise physiology and nutritional sciences. Sign up for her FREE monthly newsletter at www.deliberatemovement.com.
www.FitnessExpertNetwork.com - 385

Is Your Cardio A Waste of Time?


By Kim Ball
Yes, I've done it before. I've performed massive amounts of long cardio sessions in an attempt to lose fat. I've chosen aerobic exercise ('cardio') instead of strength training in order to get that slim, lean look. Did it work? It worked in the beginning. There were some initial results. But actual, measurable results over time were minimal. Sure, I'm a former high-level athlete. So I just kept blaming my lack of results on my high fitness level. I thought that maybe my body needed more challenge than I had been giving it. And it did! But that wasn't only because of my athletic ability. The body always needs a new stimulus in order to keep progressing, no matter what your fitness level. Plain and simple. See, the human body adapts to exercise over time. Once the body adapts, it becomes more efficient. That means it burns less calories for the same activity. In order to burn more calories, one has to add more time or more intensity. With aerobic work, exercisers tend to simply add more time. That leads to three possible problems. One, most people continue to do the same exact cardio routine week in and week out. They don't add more time or intensity. They also continue to believe that this approach is still helping them. Are any of these people seeing results? Should I inform them that they're wasting a bunch of precious time? Two, most exercisers run out of time and simply stop progressing at a certain point. They are still dedicating large amounts of time to aerobic activity. They are still putting a lot of effort into a strategy that they believe is beneficial for fat loss (this was my approach!). But, obviously, their efforts are insufficient. An example of these people? Overweight individuals who perform marathons? Three, some exercisers perform aerobic activity whenever they have a spare moment. Aerobic exercise is all they ever have time to do because they've progressed so far! These are the troubles in which so many exercisers face. With a goal to shed excess fat, many men and women implement an exercising strategy that includes walking, running, aerobics, and long sessions on the cardio machines at the gym. They might include some strength training, but aerobic exercise seems to take priority. Yet, it seems that these hard-working exercisers find it more and more difficult to stay lean, get lean, or just lose fat in general. How can this be? Why long 'cardio' may lead to fat gain? Let's think of how the body works. When an exerciser performs a fairly intense strength training session, the body immediately responds by breaking down its muscle. Over the
www.FitnessExpertNetwork.com - 386

24 - 48 hours after that exercise session, the body adapts to this muscle breakdown by building more muscle (and stronger muscle). This is why strength training results in increased strength and increased muscle mass over time. Not just because of the strength training itself, but because of how the body adapts after the strength training. By this same principle, many top-notch fitness experts believe that the body adapts to aerobic exercise by storing more fat. If a cardio session primarily breaks down fat, then shouldn't the body adapt to that fat loss by storing more of it? That extra fat will ensure that the body has enough fuel for the next mega cardio session. Is this why the 'cardio junkies' make little to no progress in the fat loss department even after hours of exercise every week?! It's time for us to really re-evaluate this 'cardio' obsession. It's time to put aside outdated methods and attempt new strategies for fat loss. Simply put, most trainers and exercisers have been going about this fat loss thing ALL WRONG. Like I mentioned earlier, I've even tried this faulty approach before. Let's determine how we can all reach our goals the right way! Why long 'cardio' became such a popular choice for fat loss? The cardio obsession is not unfounded. In addition to the many health benefits of aerobic, cardiovascular exercise (decreased blood pressure, lower cholesterol levels, improved blood flow and heart function, increased control of blood sugar, etc), long cardio does burn calories and it does burn fat. In fact, over the same time span, steady-state cardio burns a larger percentage of calories from fat than strength training. This is why the 'fat burning zone' was created. Target ranges of 50-70% max heart rate or even 60-80% max heart rate have been suggested because these 'zones' of low to moderate intensity were shown to burn the most fat calories. This research data caused most exercisers and trainers to implement lots of long, steadystate aerobic exercise. Many add this type of cardio to their strength training programs as a source of extra calories burned (especially fat calories!). However, many, many people have interpreted this information by deciding that aerobic training is superior for fat loss. They believe that strength training solely grows muscle and cardio solely burns fat. This is simply not true. Why strength training should be emphasized for fat loss instead? Yes, the purpose of strength training is to build muscle. I won't deny that. However, muscle is the body's fat-burning equipment. It doesn't just sit around in your body all day like an annoying houseguest. Muscle burns calories 24 hours a day. Therefore, the more lean muscle you have, the higher your metabolism, and the more fat you are able to burn. (And, no, it is NOT easy to put on muscle? ladies, you won't magically turn into a bulky bodybuilder over night!) If we focus on the exercise session itself, strength training doesn't seem to compare to cardiovascular exercise on a fat burning basis. Strength training is usually performed at a
www.FitnessExpertNetwork.com - 387

higher intensity, so it burns more carbohydrates and less fat. To most, this does not appear to be optimal for fat loss. However, there is also a phenomenon that is coupled with strength training. Following high-intensity, anaerobic exercise, metabolism increases for an extended amount of time. This increase in metabolism causes extra calories to be burned for up to 48 hours after strength training! The higher the intensity of the strength training session, the longer the metabolism remains elevated, and the more calories burned during exercise recovery. If we zoom out from our close perspective on what happens only during exercise, and we look at the bigger picture (what our bodies are doing over a 24-hour period), then we can clearly see that strength training causes you to burn a large amount of calories and body fat over the course of the day. Why are so many exercisers eliminating strength training from their arsenal? Seems silly, doesn't it? Is 'cardio' bad?... NO! Walking, running, swimming? None of this is bad for your body. Eating a Big Mac every day for lunch is bad for your body. Aerobic exercise is 100% healthy. And long cardiovascular exercise has its place. Endurance athletes, marathoners, and those who run in 5K and 10K charity events need to train aerobically for long periods of time. Steady-state cardio can also be used in an initial program for beginners or as a way to increase one's overall activity. Otherwise, continuous aerobic exercise as a beneficial fatloss weapon has been greatly over-emphasized for way too long. Let's look at the reasons why steady-state cardio can be ineffective toward our fat loss goals:

Excess cardio can stop muscle growth or lead to a loss of muscle Excess cardio can speed up the muscle loss that happens w/ dieting (leading to a slower metabolism) Excess cardio puts extra stress on the adrenal glands, which can lead to fatigue, anxiety, depression, insomnia, frequent illness, decreased memory/concentration, & the inability to lose weight Excess cardio can decrease fat-burning hormones and enzymes (harder for the body to burn fat) Excess cardio increases the hormone cortisol? Cortisol is a major culprit of belly fat Performing excess cardio w/ improper walking/running/movement patterns can create injury

The new 'cardio' prescription for fat loss?

www.FitnessExpertNetwork.com

- 388

Since adding more time to your aerobic exercise simply makes you more efficient at aerobic exercise (which means that you burn less calories), your new strategy should include an increase in intensity. Your cardio needs to be shorter, faster, and more intense. Do you want to burn a lot of calories in a shorter amount of time AND experience an elevated metabolism for the rest of the day? Then your best bet for a cardio workout is High-Intensity Interval Training (often referred to as HIIT). HIIT involves performing your preferred cardiovascular exercise for only 15-20 minutes. During that shortened time frame, a series of short, high intensity bursts and longer low intensity intervals are performed. When an exerciser begins HIIT, the low intensity intervals will be fairly long. In following weeks, the low intensity intervals can be progressively decreased, the high intensity intervals can advance to greater intensities, and more interval sets can be completed. This type of cardiovascular training is so much more effective for fat loss! The intensity of the exercise causes you to burn more calories in less time, and it helps to raise your metabolism for a period of time after you have finished. If you implement interval training on the days in between your strength training, you will be sustaining an elevated metabolism all week! The take-home message? Long 'cardio' is a completely healthy form of exercise. It is an important training modality for specific sports and activities. However, if your primary goal is fat loss and overall weight loss, lengthy cardio sessions are completely ineffective. High intensities of strength training and interval training are your most beneficial weapons against fat. Quality of your workouts over quantity? Thats the new golden rule!

About the Author


Kim Ball is the owner and sole trainer of Deliberate Movement in Long Beach, California. She specializes in fat loss and spends much of her focus on correcting poor nutritional habits. She holds a masters degree in both exercise physiology and nutritional sciences. Sign up for her FREE monthly newsletter at www.deliberatemovement.com

www.FitnessExpertNetwork.com

- 389

Are you afraid of boot camp? Don't be afraid, it isn't as scary as you think it is! What to expect from your fitness boot camp experience.
By Kristin Goodenough
At Collin County Adventure Boot Camp you will see women of all ages, shapes, sizes and fitness levels. There are several ladies just starting out and many returning campers. I have ladies enrolled in camp with prior injuries, health conditions or other limitations. Our motto in camp is show me what you can do. My ladies feel empowered by that. We dont get caught up on what they cant do but rather concentrate on doing what they can. After campers arrive they are expected to sign in for roll and then set up their mats and weights. As campers arrive I will discuss the game plan for the day. We will talk about what we will be doing for the day, organize teams or pair up with a workout buddy for the day. Once everyone is prepared mentally it is time to warm up. We begin with mobility exercises and then progress on to more challenging moves that get the heart beating and the muscles warmed up. During the final phase of the warm-up we cover each exercise that we will do during the game or circuit we have planned. We do fewer reps and work at a reduced intensity to get their body ready for the workout. I also use this time to show the options for the more difficult exercises. I always keep my ladies working at a level that is appropriate for them. Ladies that physically shouldnt do something are always given something else to do that is better suited for their body. Our goal is to deliver a quality results producing workout but our bottom line is always to keep our people safe! For example: I have a several ladies in camp who have high blood pressure and need modifications to keep them safe. For them instead of Burpees or Mountain Climbers I have them do standing Steam Engines (quick alternating elbow to knee). This still works their core, gets their heart rate up but never puts them in danger. By knowing their medical conditions and/or injuries I challenge everyone at the level they need to be challenged at by showing appropriate options. The following is an example of what type of workout you can expect at camp. Group Combat training is camp favorite! It really challenges them and they love the teamwork and camaraderie aspect of the workout. The workout is tons of fun and makes the hour fly by. Example workout: Group Combat Training Game
www.FitnessExpertNetwork.com - 390

Group Combat Training


Divide your group into two teams. Each team has its own equipment with different stations.

Example: Kettlebells, Jump Ropes, Equalizers, Medicine Balls, Bands, Dumbbells or whatever equipment planned for the day.

Each team has 8-10 cones with assignments hidden underneath. Each team is provided chalk to score their points and an area to score them in. Both teams are given orders to walk/run the hill, complete the loop and return to home base. The first person back starts the timer. We play two 15 minute games (though can adjust time to accommodate your training goal) As campers return they lift up a cone that reveals their assignment or exercise that they need to complete. Campers complete the exercise and score a point for their team. The goal is to move quickly from one exercise to the next scoring as many points as possible for your team. This is a free for all. Team members are not required to go in any particular order they are just required to keep moving. Once time is called the game ends and campers score their points. Before we start our rematch we begin with another 1/5 mile walk/run.

Example assignments:

Grab 4 friends and run the hill 3 times. Grab a friend and do 30 Kettlebell Swings Grab a friend and do 25 push ups Grab 3 friends and do 60 jump ropes

You mix things up offering both cardio and strength exercises as well as individual, partner and group assignments. Campers are encouraged to high five everyone they pass and to help motivate their team mates. It is a lot of fun and really brings out the best in everyone. We typically do this workout on a Friday to allow Saturday and Sunday to rest those sore muscles (it really WORKS you!). Sometimes I substitute in different exercises in for the 2nd game. For another option I actually lower the required amount of reps to only 10. The focus then shifts to quality of movement over quantity and technique improves, they feel it more and no one ever feels like they cant do it. I also move the assignments around to avoid people picking and choosing which exercises they want to do. If they pick a cone they MUST complete the assignment for their team whether or not they have done it once or 5 times before.

www.FitnessExpertNetwork.com

- 391

I was a bit nervous the first time we did this workout but was thrilled when every single camper raved about group combat training. They loved it! They were amazed at how much harder they worked because they didnt want to let their team mates down (it is much easier for them to not push themselves when the workout is just about them). Group Combat Training is always good natured competition that actually helps people challenge themselves like nothing else I have ever seen. Absolutely amazing to watch! Whats really cool is that you start seeing teams determined to win and actually develop strategies. Like campers who feel that they just cant finish out their reps can have other teammates complete their reps for them to score the point. My runners who love to run are often recruited to do the bulk of the running drills. This makes the runners very happy and the walkers in camp relieved that they dont have to do as much running. You actually see campers motivating and pushing like personal trainers refusing to let their tired team mates quit! To spice things up I bring inexpensive prizes to give to the winning group (Christmas bows with sticky backs or party bead necklaces). They all work hard to win the treasure! Another reward for the team with the most points is to allow them the opportunity to count out the reps as the other team completes 10 push ups. It is not uncommon to see sympathy pushups as teammates from opposing teams do push ups with their friends as a show of support (even though they were not required). Pretty cool! Partner and team races are huge in my camp because it brings out the best in ALL of my ladies regardless of fitness level. Another way to bring out the best in each other is to have a special party day. On this day campers receive a great workout but the emphasis is on fun. Example party days include:

Dance party workout Super Bowl Football Workout Shamrock games Easter egg and bunny hop workout

My personal favorite was actually a rainy day workout. Rainy day workouts are typically something none of us look forward to. Camps are held under a covered pavilion area so that we stay dry but we dont get the chance to move as much as we normally do and moods are usually pretty sour. To make sure I brought a smile to everyones face I brought in hula hoops that lit up and big brightly colored pokey balls to play with. We ended up doing team challenges with the toys and it was really cool watching them play. Everyone got a great workout and had FUN! Hopefully this gave you an idea as to what to expect from Collin County Adventure Boot Camp. You can expect to be challenged during every workout, to be able to go at your own pace and to have fun! So dont be afraid, join the fun!
www.FitnessExpertNetwork.com - 392

About the Author


Kristin Goodenough is an A.C.E. Certified Personal Trainer in McKinney, TX. She owns the Collin County Adventure Boot and specializes in women's only fitness programs. Visit her website at www.bootcamp4women.com.

www.FitnessExpertNetwork.com

- 393

Are your workouts boring? How to bring out your "inner child" and learn how to play and have fun again while working out!
By Kristin Goodenough
Remember when you were a kid? How you used to love running and playing with your friends on the playground? Tag, jump rope, kickball it really didnt matter just as long as you were with your friends and you were playing. Ah, the good old days! I remember the warm sun on my face, the laughter and the serious need to play hard. Good times! I also remember entering junior high and being shocked by the fact that we were no longer able to play at recess. Instead, we were supposed to just sit and talk with our friends. Well, I loved my friends but I would have much rather have been able to talk AND play basketball. I remember coming home from school dying to go outside and ride my bike. Thinking to myself how crazy adults were expecting us to just sit all day. Knowing that I would NEVER let them turn ME into a couch potato. Sports and dance became my escape, my outlet for play. But I watched my friends study more and move less until finally as adults most of them eventually became inactive. By watching all of the people around me becoming disinterested in working out I decided that I would come up with clever ways of making exercise fun and trick them into working out. I quickly learned that most women beginning an exercise program needed to be distracted from their pain. They needed more then just exercise. They needed that 10 year old girl inside of them to come out and play and have fun again. By doing so they were more likely to enjoy exercising, their consistency would improve and they would get the results that they were looking for. So I learned to develop exercise programs that were disguised as play time and it worked. You could see the light return to their eyes as the 10 year old resurfaced. Ladies who were overweight, hadnt exercised in years or had NEVER exercised consistently were now excited about working out. They learned to enjoy working out and as a result they were attending consistently and getting RESULTS. Workouts in my boot camp always have fun factor planned in. We always mix things up and offer a lot of variety to keep the body guessing and the mind from getting bored. We also implement a lot of partner and team building drills to keep the motivation levels and the intensity high. The following are examples of play time in boot camp:

www.FitnessExpertNetwork.com

- 394

1. Balloon stomp - This is a quick game that we do after our warm up to wake everyone up and get them ready to have fun. Usually we do this game on party days (Birthdays, Halloween, Valentines Day, St. Patricks Day etc.). How to play:
o o o o

Each lady is given a balloon with a string tied to it. She takes the string and ties it to her shoe laces. Boundaries are defined by placing cones down forming a small rectangular area. Instructions are given to the ladies letting them know that their job is to stomp the balloons of the other ladies while staying inbounds. The last one standing at the end of the game with their balloon unharmed is the winner.

This game is simple yet extremely fun. With all of their running around trying to keep their balloons safe they are getting their heart rates up, laughing hysterically, and having a blast! 2. Fitness Scavenger Hunt - Definitely one of my campers all time favorite workouts. With this game a sense of urgency is created as participants are encouraged to keep moving quickly from one location to another. They know that they have a lot of ground to cover in a short amount of time so they really kick up the intensity and challenge themselves (and each other). This is a great team building activity. How to play:
o o o

Small groups of 4-5 are formed. You can assign teams but I like to let them choose who they will be working out with for the day. Each group is given a disposable camera with a flash (It is pretty dark at 5:30a.m.!) Each group is given a list of places to go, an exercise to do at each location and a reminder to take a picture at that location as proof that they completed the exercise. Usually I make a list of 10 locations with 10 exercises.

Here are some examples of what you may find on a list: Task #1: Go to the hill of pain (marked with a cone) and walk/run the hill 10 times. Dont forget to take a picture! Task #2: Go to the monkey bars and see who the last monkey hanging is. Take a picture of the hanging monkeys. Task #3: Go to the stairs and run up and down 5 times. Smile pretty for the camera!

www.FitnessExpertNetwork.com

- 395

My ladies have so much fun with this game that they forget they are working out. 3. Tire races - At our location we have a very steep hill that is perfect for running drills. When ladies come into camp most of them are not ready to run yet and are intimidated by the hill. One way that I introduce them to the hill slowly is to have tire races. How to play:
o o o

Usually I break my camp into small groups of 3 or 4. Each group is given a tire and instructed to roll the tire to the bottom of the hill. Once at the starting line members of each group take turns rolling the tire up the hill racing to the top. The group rolling their tire up the hill the fastest wins. They continue down the hill and repeat for time. Depending on the size of my group I may have another circuit going on at the same time so that half the group is running the circuit and the other half is racing the tires. After 10 minutes each group will switch. This is a great team building drill, really gets their heart rate up and is a lot of fun. Even my ladies who hate to run love this drill.

Remember, have fun and play hard!

About the Author


Kristin Goodenough is an A.C.E. Certified Personal Trainer in McKinney, TX. She owns the Collin County Adventure Boot and specializes in women's only fitness programs. Visit her website at www.bootcamp4women.com.

www.FitnessExpertNetwork.com

- 396

Attention women: Are you building a strong pouch or a six pack? 8 Tips to losing your Belly Bulge once and for all!
By Kristin Goodenough
Why is it that even with a wealth of fitness and nutrition information available cant women achieve those perfect abs? Genetics do play a role but there are many other variables to consider as well. 1. Eat quality food. You can not have a six pack if you eat bad food. Limit eating out and consume nutrient rich foods throughout the day. Dont forget to say goodbye to sodas (including diet) and replace them with lots of fresh water to drink. Not only will you feel better, and be less bloated, but it will also help speed up your metabolism and help you burn more calories throughout the day. 2. Engage your mind while you exercise and focus on the muscle being worked. Usually we do not get the most out of an exercise because we dont think about what we do when we are doing it. We go through each exercise mindlessly thinking about our to do list for the day. When you actually take the time to think about what muscles you are using and concentrate on activating the correct muscles and proper breathing you will improve the quality of your exercise every time. Mindless exercise is a waste of your time because it isnt efficient. 3. Think quality over quantity. As a personal trainer I have seen women do countless crunches and never feel the exercise. For instance, women are always complaining about their pouches. But when they do their exercises they are not pulling in their abdominals before they lift their shoulders off of the ground. By performing their exercises this way they are only building stronger pouches and totally defeating the purpose of the exercise. Usually, if I can slow the exercise down and get them to focus on maintaining correct form throughout the exercise they will feel it. Because are working so hard to maintain correct form they end up doing fewer repetitions of the exercise. But thats okay. Fewer exercises at the proper intensity and in good form are always better then many reps of a poorly executed exercise. Maintain proper form throughout the exercise. Technique is everything! Most women need a modification of some kind to make the exercise most effective for them. Many women try and take on to much to soon because they see an exercise in a book or magazine. But what they dont know is that the exercise is a great advanced exercise and they are not ready for it. If that woman suffers from any back pain taking on an exercise that her body isnt ready for will only result in back pain not stronger abs.

www.FitnessExpertNetwork.com

- 397

4. Great bodyweight exercises for stronger abs. Planks are great so are gut busters, Pilates Criss Cross, Bicycles, Burpees, and V-sits. 5. Only once you have the correct form down and you feel comfortable with the exercise should you add the toys. I see it all the time. Women in group exercise classes, with trainers and on their own who try adding extra resistance before they have the proper technique down and basic foundational strength. Yes, it is fun to play with all of the great equipment out there. But if the coordination, strength and proper form arent there you shouldnt add anything to the exercise to make it harder. 6. Fun toys to use to create those great abs. Kettlebells, sandbags, medicine balls, Bosu, and Swiss ball. I love all of them but my favorites for abs are defiantly Kettlebells and Pilates based exercises. 7. Create Balance. Make sure not create muscular imbalances by only working your abdominals and neglecting your lower back. Balance those strong abdominals by performing slow, controlled exercises for your lower back. Some great exercise include: superman, swimming and bird dog. 8. You are what you eat! Again, what you put in your mouth will determine what your body looks like. It doesnt matter how strong your abs are if you are eating poorly you will NOT have flat abs. To fine tune your diet and improve your eating habits try keeping a food journal. This is the best way to discover patterns in your daily eating so that you can then create strategies to break any bad habits. It is a real eye opening experience for most people and a great tool for holding you accountable to yourself. If you know that you will have to write down that you ate that Oreo Cookies and Crme Blizzard at Sonic then you are less likely to consume it. That's the theory anyway! 9.

About the Author


Kristin Goodenough is an A.C.E. Certified Personal Trainer in McKinney, TX. She owns the Collin County Adventure Boot and specializes in women's only fitness programs. Visit her website at www.bootcamp4women.com.

www.FitnessExpertNetwork.com

- 398

How to keep your kids from driving you insane this summer! The smart mom's survival guide to getting kids off the couch and moving their body.
By Kristin Goodenough
Do you have kids? Ive got 3 beautiful kids. Zack is 13 and believes the best form of exercise is sitting on the couch exercising his hands playing video games. His brother Alex (11) feels the same way. At 8 years old my youngest child, Mckenzie thankfully isnt sitting on the couch next to the boys but isnt one for being active unless it is an organized activity or group class. Dont get me wrong. I LOVE my kids but they drive me insane! I send them outside to swing on the swings. I look out the window and see them sitting there poking one another and laughing (not swinging). I encourage them to go outside and jump on the trampoline. I go outside and see them either laying on the trampoline resting (not jumping) or ninja kicking one another until someone gets hurt, the jumping stops and they need to go inside and rest. Swimming in the pool is just as frustrating. Instead of swimming and diving they are floating in the water, again, poking one another until someone gets hurt. As a mother AND a personal trainer it is shocking to me to see the couch potato in my children. How could they NOT want to go outside and play? My entire childhood was spent outside roller skating, taking long walks, playing basketball, swimming, jumping rope and riding my bike. I was always on the go. When I was a kid my siblings and I were always outside playing with our friends. Climbing trees, roaming the creek, playing baseball and enjoying a good game of cops and robbers at night. It was so much fun! My mom never once had to encourage us to play, we just did. We were kids, that was our job and we were very happy to do it. But times are different now. Video games and T.V. tend to be the main source of entertainment for kids and because of this, kids are spending less time playing (moving their bodies) and more time sitting on the couch. I swear, sometimes I look at my precious boys and see 45 year old men instead of little boys. Scary! Now that summer is fast approaching I admit that I am a bit freaked out knowing that I have almost 3 months of kid frustration ahead of me. After talking with my friends, boot campers and personal training clients most of us are a little worried about how we will keep the kids occupied and out of our hair. Most of the moms are concerned because they too have a hard time getting their kids more active and do not know how to make much needed changes in their home.
www.FitnessExpertNetwork.com - 399

This article is being written as a way to help moms every where create a healthier, more active lifestyle for their children. My mission: to get ALL kids off of the couch and moving their body. For kids like mine it has been a long process of figuring out how to change their evil ways. I consider our family a work in progress, my personal guinea pigs or test subjects. I have tried many things and am happy to have actually found several tricks that have worked. All kids are different but I am happy to report that I have made progress in our home and have shared some of my tips to other moms who have had great success with their kids as well. Tips for getting your kids off the couch and moving: 1. It must be fun! If it isnt fun they will NOT do it. Remember, mom fun and kid fun are usually different. Find out what is fun to THEM. 2. Bring on the toys. Kids have a natural curiosity and are drawn to toys. The following are some suggestions: o Provide balls of all sizes. They make some really cool extra large size exercise balls that have a fabric covering over the plastic ball for protection. These are great for kicking, throwing and chasing after. o Toss a large exercise ball in the pool to throw around. Mom and kids will have a blast throwing it around and get a great workout. o Jump ropes are great fun. Dont forget to purchase both short and long ropes. Encourage your kids to grab some neighborhood friends, bring the boom box outside with some great music pumping and watch those kids jump like crazy. o Water guns are a summer must have for every child. Make sure to send them out with rules of engagement (no shooting at anyones face or taking out an eyeball), a water gun and a shield for protection. For a shield you can use a cardboard box or a trash can lid, anything convenient. Better yet, forget the shields and just run for it! 3. Introduce your kids to their new best buddy, the pedometer. My kids love video games. So what I did was require them to earn their video game time. For instance 30 minutes of video game playing would require my kids to wear their pedometer and walk 15,000 steps. If they didnt move they wouldnt get any steps which would result in no video game playing. They went nuts with this. I had never seen my kids move so much. They were very motivated to move because they wanted to reach the magic number and earn their time. But it got better. They wanted more time playing video games. Realizing that 15,000 steps was a lot of steps and difficult to do we decided that a goal of 20,000 steps would earn them 1 hour of video game playing. They wanted to play more so they moved like crazy to get those steps in. You can substitute in any suitable reward for your child. Find whatever pushes your childs buttons and use that to motivate them. 4. Take a hike! Go explore with your kids. Pack a lunch and make a day of it. Kids are natural explorers and love discovering new places. I make a game with my
www.FitnessExpertNetwork.com - 400

5.

6.

7.

8.

daughter when she starts to get tired and cranky. We start looking for hidden treasures like cardinals (her favorite bird), wild flowers, squirrels or turtles. She loves it and distracts her enough to continue on and enjoy the hike. Slip and slide. Find a water park and spend the day swimming, climbing stairs, running, going down slides, and having a blast with your kids. My husband took the kids on Saturday (an early Mothers Day present to me) and my kids didnt stop moving the entire 6 hours at the park. They had a blast and didnt want to leave. Turn your trampoline into a stage. We discovered the key to trampoline jumping was making it an evening event. We put a shop light on the top of the enclosure so that the entire trampoline looked like it had a spotlight shining down on it. We then put on our kids favorite music and watched as the kids performed for us. They had so much fun they jumped non stop for at least 2 hours and slept really good that night. Have a dance Party. Put on some great music and let the kids break it down. Form a circle and let each kid get the chance to show off their best moves. This is great for mom too so dont be afraid to join in! Make a backyard boot camp and invite the friends over. Create an obstacle course and provide a stopwatch so that they can time themselves running through the course. The stopwatch helps motivate the kids to beat their time each time out.

Equipment you can use includes:


Sidewalk chalk Cones Jump ropes Balls Hula Hoops

Incorporate your environment. Use:


Swings Trampolines Hills Stairs

Sample kid friendly obstacle course: 1. 2. 3. 4. 5. 6. 7. 8. 10 Push ups 10 Jump rope 10 Bear crawl 10 Jumping Jacks 10 Crab Walk 10 Hula hoop 10 Skips Dribble a basketball and run from cone to cone

www.FitnessExpertNetwork.com

- 401

Repeat and time how long it takes. Organize a game of baseball done boot camp style. Invite the neighborhood kids over and form two teams. Create a baseball diamond. You can use orange cones or sidewalk chalk to mark the bases. This is an individual effort so the kids can go at their own pace. This is how to play:

Run to first base and do 10 jumping jacks Run to second base and complete 10 jumping squats Run to third base 10 jump ropes Run to home and complete 10 star jumps Every time they make it around the bases they score a point for their team. I like to use sidewalk chalk to mark the points but if you are on grass you could use play gold coins. Play the game for 10 minutes and see how many points each team can score. Play the game again and try and beat your original score.

Realizing that video games are very important to my kids my husband and I decided that if they were going to play them then we would #1, limit their time playing to 1 hour and #2 we would change the way they played their games. The eye toy, Wii, and Dance Dance Revolution are great ways to sneak some exercise in while they play. My kids SWEAT now when they play their video games. That makes me REALLY happy! Finally, if you really are serious about getting your kids moving then move WITH them. Kids are more likely to take a walk if they know that YOU are going with them. My son loves getting up at 5:30a.m. to ride his bike with me when I run. We both get our exercise and enjoy some quality bonding time. Even at this early hour it is not uncommon to see other parents running with their children riding their bikes, scooters or running alongside them. Very cool!

About the Author


Kristin Goodenough is an A.C.E. Certified Personal Trainer in McKinney, TX. She owns the Collin County Adventure Boot and specializes in women's only fitness programs. Visit her website at www.bootcamp4women.com.

www.FitnessExpertNetwork.com

- 402

Real Women Getting Real RESULTS at Boot Camp!


By Kristin Goodenough
For as long as I can remember women everywhere have been searching for the secret formula for changing the way they look and feel. I cant recall ever meeting a single woman comfortable in her own skin. We all want so bad to believe that there is a magic pill or formula out there that will leave us feeling a little bit more like the person we used to be and less like the stranger staring at us in the mirror. In a perfect world it would be easy to make that transformation happen. We would all be walking around in our skinny jeans and driving our Barbie Corvettes. But we all know that life isnt perfect. The only way to actually get more then your big toe into your skinny jeans is to work hard for it. There is no substitute for exercising consistently and eating healthy. As a personal trainer who works exclusively with women I have worked with a variety of women of all ages, fitness levels and body types. Heres a secret for you. Showing up is half the battle. Lets face it with chaotic work schedules, kids, and sleep deprivation it would be easy to make excuses why not to exercise. But the ones who get results are the ones who do not make excuses. They just show up consistently. For many they have legitimate health or physical reasons that they could use as an excuse. But they dont. Ive had ladies with high blood pressure, knee pain, shoulder pain, and back pain every kind of pain imaginable. But instead of concentrating on what they cant do modifications are shown to show them what they can do. Instead of feeling defeated they feel empowered because doing something is always better then doing nothing. When I first met Tonya she was so excited about starting up boot camp. She had stopped making excuses and was ready to change her body. This was a lady on a mission who was determined to get results. Was it easy for her? Absolutely not! In a 6 month period of time she had one obstacle after another thrown her way including a death in the family, struggling to pay the bills as a single mother and severe knee pain (former knee injury and surgery on both knees). She used to say that she knew that she was doing something right because Satan was defiantly trying to mess her up. Keeping focused on what she wanted helped Tonya persevere. What Tonya wanted more then anything was for a chance to be a fitness model. After 6 months of hard work Tonya got her chance. She walked the runway and competed against 1,000 other ladies finishing 5th overall. When she started her journey at 185 lbs she had no idea that she would ever achieve her dream. But Tonya was able to stop dreaming and take action.

www.FitnessExpertNetwork.com

- 403

That action opened her eyes to the possibilities around her and helped her bring out the 135lb woman she used to be (50 lbs lighter). Celeste came to camp because her doctor diagnosed her with an enlarged liver and told her that it was vital that she lost weight. She took what her doctor said to heart and started making changes to her diet and enrolled in camp. Initially, she registered for our 3 day camp (she wasnt to sure if she could do it) but quickly switched to the 5 day program after seeing how much fun camp was. No excuses were ever made. Celeste showed up every day and worked with intensity and determination. 5 months later she has lost over 8 inches in her waist and over 40 lbs making her doctor happier and Celeste a whole lot more comfortable in her own skin. She looks and feels fabulous! Jennifer is another example of an amazing woman getting results in boot camp. Like most of my campers she has a very demanding high pressure job that takes up most of her time. She came to camp wanting to feel stronger and to get rid of some of the stress in her life. I dont think she truly expected to enjoy boot camp as much as she has. But for Jennifer it quickly became an addiction. She loved how strong it made her feel and discovered that she loved to run. Recently, she just completed her first half marathon with a time of 2:15! She is also training to run her first marathon. Jennifer is feeling strong, fit and a whole lot less stressed now. And even though her primary motivation for coming to camp wasnt about weight she was pretty darn happy to finally fit back in her size 6 jeans. Beyond that though Jennifer is the inspiration for many of the women in camp because she is the perfect example of what you can do when you work hard for what you want and refuse to make excuses. She is awesome! When I met Sydney she informed me that she was not a morning person. She would come to camp and she would work hard but she would NOT be perky at 5:30 in the morning. To motivate her to come to camp she hung her skinny jeans on her bathroom door as a reminder of why she was doing boot camp. She was determined to fit in them. Throughout camp Sydney was sleep deprived, she was sore but she always came to camp. One morning she looked at me and said, I hate you but the only reason why Im here is because I have lost 2 inches in my waist in 2 weeks. That was the pat on the back she needed that let her know that all of this was for something. The program and her lifestyle changes were working and her body was beginning to change. This helped motivate her to not only attend camp consistently but also make real lifestyle changes. Sydney learned how to increase her daily activity throughout the day, pre-plan her meals, create a plan b workout just incase of bad weather, and how to improve her diet. If she knew that a certain food or social situation would set her off course then she planned an alternate path to avoid that situation. As a result Sydney ended up losing a total of 4 inches from her waist and finally fitting into her skinny jeans at the end of 6 weeks of boot camp. By the way, she also made sure to let me know that she really didnt hate me, she just really hated the cold and the
www.FitnessExpertNetwork.com - 404

early hour. She really did enjoy me and the other ladies as well as her boot camp experience. All of the women who have come to camp have amazing stories of success. Stories of creating a stronger, leaner more fit body. Stories of learning how to be consistent with their workout and actually learning that working out can and should be fun. But they would all tell you that they didnt get results from a magic pill or formula or by sitting on the couch wishing about being in better shape. They would say that their journey to becoming the woman they used to be was not an easy task but they are better women because they were not afraid to begin the journey. Are they perfect? No, they have times that they still struggle with chocolate and hitting the snooze instead of working out just like the rest of us. But when the day is done they have made fewer bad choices and more good choices and they have gotten results!

About the Author


Kristin Goodenough is an A.C.E. Certified Personal Trainer in McKinney, TX. She owns the Collin County Adventure Boot and specializes in women's only fitness programs. Visit her website at www.bootcamp4women.com.

www.FitnessExpertNetwork.com

- 405

Fitness and People with Mental Disabilities


By Larry Johnston
Since working with people with disabilities, a few questions come to my mind. How do the fitness levels of people with mental retardation compare to the general population? It is important to note that most of the research on the fitness levels of people with mental retardation is for individuals with mild or moderate mental retardation. There is very little research on people with severe mental retardation. Several studies have shown that the fitness levels of people with mental retardation are significantly lower than the general population. Most people with mental retardation lead an inactive lifestyle, and are, therefore, more likely to develop hypokinetic diseases. Some experts consider physical inactivity a major health risk among people with mental retardation. Most people with mental retardation have much lower strength levels than the general population, which may limit their employment opportunities in work settings that require a high level of muscular fitness. A low level of muscle strength and endurance also makes it difficult to perform activities such as lifting or carrying objects or walking up a flight of stairs. Researchers have shown that: body strength is valuable for recreation activities and activities of daily living; good upper body muscles increase vocational opportunities; and there is a relationship between good muscle strength and good performance of people with mental retardation in industrial work settings. Cardiovascular endurance is considered by most exercise experts to be the most important indicator of fitness. The majority of researchers who have tested the cardiovascular fitness levels of people with mental retardation have reported fitness levels similar to those of the most inactive people in the general population. In one study it was shown that the cardiovascular endurance of adults with mental retardation was as low as people with heart problems. A large number of adults with mental retardation are overweight. Whereas one-third of all Americans are overweight, close to one-half of all people with mental retardation are overweight. Women with mental retardation are more overweight than men with mental retardation, and people with mild mental retardation are more overweight than people with severe mental retardation. The high levels of obesity (excess fat) reported in a large number of people with mental retardation can create barriers to successful employment, participation in leisure activities, performance of daily living activities and negatively affect other quality of life areas. Studies have shown that after several weeks of training, people with mental retardation can make significant gains in fitness. In one study it was found that after a nine week strength training program, participants with mental retardation showed a dramatic
www.FitnessExpertNetwork.com - 406

improvement in strength, ranging from 25 percent to over 100 percent in several different muscle groups. In another study, participants made a lot of improvements in cardiovascular endurance by training on stationary cycles. Two major barriers to improving the fitness levels of someone with mental retardation are motivation and opportunity. Many adults with mental retardation are not encouraged by others to join health clubs or to exercise on their own. In addition, most instructors in health clubs and other fitness programs do not understand how to develop an appropriate exercise program for someone with mental retardation, and are often reluctant to work with special populations because of this lack of knowledge. Another problem is that most direct service staff who work with people who have mental retardation have little physical fitness training and, therefore, do not know how to develop or modify fitness programs to keep them challenging, injury-free and successful. Furthermore, if staff are inactive and uninterested in fitness, more than likely the person with mental retardation will mimic this behavior and have little interest in improving his or her own fitness. Recently published guidelines by the Centers for Disease Control and Prevention state that all Americans should have a minimum of 30 minutes a day of physical activity, preferably every day of the week. This includes people with mental retardation. A good starting point would be to have fifteen minutes in the morning and fifteen minutes in the evening of some type of physical activity such as walking, stationary cycling, or climbing stairs. This should be done five to seven days a week. Other good fitness routines include:

Carrying groceries to and from the store Going hiking on the weekends in a local park Walking through malls during the winter months Taking the stairs at all times instead of the elevator Lifting light weights (or soup cans if you don't have weights) while watching television Doing an exercise video that is not too strenuous

People with mental retardation should also be encouraged to participate in community exercise programs. The Americans with Disabilities Act (ADA) states that recreational buildings and programs should be accessible to people with disabilities. Therefore, health clubs and other fitness centers must offer programs that are appropriate for people with mental retardation, and they cannot add a surcharge to that person's fees.

About the Author


Larry Johnston is a certified personal trainer and owner of Fitness Together in Dallas Texas. Visit him at www.fitnesstogether.com

www.FitnessExpertNetwork.com

- 407

The Fabulous Five: Smokin' Hot Cocktail Dress Workouts


By Linda Copeland
Make the most of your assets, and look your best, with one of our cocktail dress workouts. Have an Oscar, Emmy, or Citizen of the Year Award to pick up? Just got a hot date to the prom? Meeting your boyfriends ex at a family wedding? Going to your (yikes!) 25-year high school reunion? These workouts were inspired by some of my favorite clients and the occasions (and dresses) that motivated them. First, pick out a dress that showcases your best assets. (You know what they are!) Then do the workout program for your type of dress. For best results, start four to six weeks before the big event, and perform the workout 2 to 3 times per week. When the big day rolls around, youll be looking lean and mean and ready to make your big entrance. I know youve heard this before, but Im going to say it again: You can spot tone your muscles, but you cant spot reduce. A thick body fat layer will hide your muscle definition. This fat belongs to the whole body, not just to the muscles underneath it. Just as you can do hundreds of ab crunches and still have fluff on top of your rock-hard abs, you can do hundreds of arm curls and still have fluff on top of your rock-hard arms. If this is your problem, there is a solution: Tap into your fat stores with 30-45 minutes of cardiovascular exercise, such as walking, biking, stair-stepping, rowing, or an elliptical trainer, 3 times per week. For best results, alternate intervals of higher exertion with intervals of moderate exertion within your workout. Many machines have an interval program for this purpose. If youre already doing this, or more, keep up the good work. If not, now is a great time to start. Watch your food and beverage intake, toothose impromptu trips to the coffee bar add up. Remember, youre in training for an important event! How to Perform These Workouts

Begin with a 5-minute walk or warm-up on any cardio machine (bike, treadmill, elliptical, stepper, etc.) Superset Workouts: In each superset, perform one set of exercise A, then immediately perform one set of exercise B. Rest/stretch one minute, then repeat. Do a total of 2-3 sets per exercise pair. Giant Set Workouts: In each giant set, perform one set of exercise A, then one set of exercise B, then one set of exercise C. Rest/stretch one minute, then repeat. Do a total of 2-3 sets per exercise trio. Note: I have not provided descriptions of common exercises; however, they may be found in most books on strength training. Descriptions are given for exercises
- 408

www.FitnessExpertNetwork.com

that may be unfamiliar. If you have any questions about how to perform these exercises, please consult a certified fitness professional in your area, or email me (my contact information is listed below). Use a weight that brings your muscles to fatigue within the prescribed rep range. For some exercises, such as lunges, beginners should use no weights. Work on completing all reps with balance, good control, and proper form before adding weight to the mix! Lift the weight (or your body weight) to a count of 2; pause and lower to a count of 4, unless otherwise specified. When youve completed all of your exercises, finish by stretching the muscle groups youve worked. Most strength training books contain stretches for the major muscle groups, and many gyms have stretching posters for your information. Feel free to combine an upper-body workout with a lower-body workout, if your dress requires it. These can be done on the same day or on alternating days. However, you shouldnt work the same muscle groups with weights two days in a row. (Cardio is OK, however.) Not all exercises are appropriate for everybody. Please be sure to check with your personal physician before starting any exercise program. If you have any health condition, movement restriction, or prior surgery that may affect your ability to perform these or other exercises, this is not the time to take your advice from a do-it-yourself article! Do your body a big favor and consult with your physician or a licensed physical therapist.

Cocktail Dress Workout 1: Spaghetti Straps or Strapless This workout targets the chest (pectorals), upper back (lats, rhomboids), and arms (biceps, triceps). Toning the pectorals will help you hold that dress up, and if youre cleavage challenged, can give the appearance of more cleavage. Sculpting the upper back will balance your physique and improve your posture. And of course toning the arms will complete your sizzling strapless look. Superset 1A: Dumbbell Pec Flye (8-12 reps) Superset 1B: Dumbbell Incline Press (8-12 reps) Superset 2A: One-Arm Dumbbell Bent-Over Row (8-12 reps per side) Superset 2B: Lying Dumbbell Pullover (8-12 reps) Superset 3A: Standing Dumbbell Biceps Curl 21s (21 reps): Perform 7 bottom-half-reps (curl dumbbells to about 90 degrees, the bottom half of your range of motion), then 7 top-half-reps (starting at 90 degrees, work at the top half of your range), then 7 full range reps Superset 3B: One-Arm Dumbbell Triceps French Press (standing or seated, 8-12 reps per side) Cocktail Dress Workout 2: Halter or Backless

www.FitnessExpertNetwork.com

- 409

This workout focuses on the muscles of the shoulders (deltoids, trapezius, rotator cuff), back (latissimus dorsi, rhomboids), and arms (biceps, triceps). Prepare to show off your hard work in that sexy halter or backless dress. Superset 1A: Lat Pulldown to the Front (8-12 reps) Superset 1B: Dumbbell Upright Row (8-12 reps) Superset 2A: Dumbbell Shoulder 21s (21 reps): Perform 7 reps of rear deltoid (reverse) flies, then stand tall and do 7 reps of lateral raises, then 7 reps of front raises, performed with no rest in between exercises Superset 2B: Dumbbell Concentration Curls (8-12 reps) Superset 3A: Dumbbell External Shoulder Rotation (sidelying, use light weight, 10-15 reps per side) Superset 3B: Triceps Dips on Bench (8-15 reps or to fatigue) Cocktail Dress Workout 3: Sexy & Short, Sexy & Slitted This workout emphasizes the legs and buttocks (glutes), accentuating the definition between the front of the thigh (quadriceps) and back of the thigh (hamstrings). It also tones and defines the calves. Put on your dancing shoes and get those legs in the spotlight! Giant Set 1A: Dumbbell Walking Lunges (10-15 reps per side, alternating legs; beginners use no weights) Giant Set 1B: Machine Leg Extension (Knee Extension) (10-15 reps) Giant Set 1C: Plie (Ballet) Squats (10-15 reps, beginners use no weight) Giant Set 2A: Dumbbell Bent-knee Deadlift (10-15 reps) Giant Set 2B: Machine Leg Curl (10-15 reps, seated or lying) Giant Set 2C: Dumbbell Single Leg Standing Calf Raise (10-15 reps per side) Cocktail Dress Workout 4: Tight through the Booty This workout targets the buns, for a smooth, tight, toned look. Wouldnt you like to give up those asphyxiating control top pantyhose and bionic undergarments for a naturally toned rear? I thought so! Superset 1A: Dumbbell Stationary Lunge, front foot elevated on step (10-15 reps per side, beginners use no weight and step is optional; bend knee no more than 90 degrees) Superset 1B: Body-Weight Jump Squats (10-15 reps) Superset 2A: 4-point Kneeling Hip Extension (10-15 reps per side) Kneeling on hands and knees, tuck a 2-5 lb. dumbbell (optional) into the crook of one knee and hold it there; lift leg up & back from the hip joint, keeping weight secure; squeeze glute, lower & repeat. Superset 2B: 4-point Kneeling Hip Abduction aka Doggy Fire Hydrants (10-15 reps
www.FitnessExpertNetwork.com - 410

per side) With weight tucked behind knee as above (optional), lift leg up & out to the side from the hip joint, keeping weight secure; pause, lower, & repeat. Superset 3A: Superman, lying on step (10-15 reps, step is optional) Superset 3B: Bridging on mat (10-15 reps) For more challenge, do 1-leg bridges with uninvolved leg pointed toward ceiling. Cocktail Dress Workout 5: Form Fitting All Over This total-body program works a bit of everything, with special emphasis on the torso or core muscles (chest, back, abs, glutes). If your dress fits snugly through the torso, this workout will smooth things out. Giant Set 1A: Push-ups (on knees or toes) (10-15 reps, or to fatigue) Giant Set 1B: Dumbbell Squat, Curl, and Overhead Press (10-15 reps) Begin in a squat, with dumbbells in both hands, palms facing your sides. As you rise up out of the squat, bend the elbows to perform a hammer curl, then press both dumbbells overhead. Reverse the motion to return to the starting position. It helps to do an up-up, down-down count with this exercise. Giant Set 1C: Bicycle Crunches (15-25 reps per side, alternating) Giant Set 2A: Dumbbell Bent-over Rear-Delt Row (10-15 reps) Standing, holding two dumbbells with palms toward thighs, hinge forward from the hip joint, maintaining neutral spine (no rounding or hunching, stick your butt out!) Squeezing shoulder blades together, pull dumbbells up & out wide alongside the shoulders; squeeze, return to start position. Giant Set 2B: Alternating Lunges with Torso Twist (10-15 reps per side) Holding one dumbbell in both hands, step out into a lunge, rotating through the waist towards the side of the lunging (front) leg; return to start; repeat on other side for 1 rep. Giant Set 2C: 4-Point Kneeling Opposite Arm/Leg Raises aka Pointer Dogs (8-12 reps per side) Kneeling on hands and knees with a neutral spine, lift the right arm and left leg; pause and hold your balance; return to start. Switch to the opposite sides to complete 1 rep. Conclusion Many people begin a lifetime of fitness with one special, highly-motivating occasion. Why not seize the moment and get your body ready? Youll feel good, look great, and set a great example for your friends and family. Better yet, pick out your cocktail dresses and work out togetheryoull multiply your fun and rise to any occasion!

www.FitnessExpertNetwork.com

- 411

About the Author


Linda Copeland is an ACE Certified Personal Trainer and Clinical Exercise Specialist. She owns Breakthrough Fitness, a personal training studio located in Upper Marlboro, MD. For more information, visit her website at http://www.breakthroughfitness.com or email her.

www.FitnessExpertNetwork.com

- 412

Lift to Lose: The Importance of Strength Training for Women


By Liz Modrell
Why do women still refuse to do strength training in their quest for weight loss? I hear it everyday, several times per day? I have been exercising for three months and I still haven't lost any weight!? The first questions I ask are "Exactly what type of exercise are you doing and how often are you working out"? I usually hear, "I have been walking on the treadmill, elliptical, stepper, bike, etc. for thirty to sixty minutes three to five times per week." My second question is, "Are you including strength training in your program"? The answer is usually the same, "Heavens no, I don't want to look like a man with big muscles, but I do occasionally use some three pound dumbbells to work the flab on the back of my arms." As if three pound dumbbells are going to do any good! My next question is, "What would you think if I told you I could set up an exercise program for you including strength training and you would start losing weight (body fat) and you wouldn't get 'big' muscles"? The answer to this question usually goes something like this. "Are you serious? Can you really do that?" Yes, I can really do that and women will gain many more benefits from strength training than weight loss including:

By strength training just two or three times a week and building some muscle, women can lose three to five pounds of body fat in four weeks without gaining bulk. Because muscle is more compact than body fat you will actually look smaller. Adding new muscle increases your resting metabolism so you will burn more calories even while sleeping. You will be stronger. Everyday tasks like lifting children or carrying the groceries will be easier. You will reduce your risk of developing diabetes, heat disease or osteoporosis. You can lower blood pressure and cholesterol levels. Strength training can lessen arthritis pain by strengthening the joints. You can improve your posture by strengthening the correct muscles.

The best part though, strength training will work no matter how old you are. How does that sound? Are you ready to get started?

www.FitnessExpertNetwork.com

- 413

Healthy muscle tissue is very active and uses up to 45 calories per pound per day just to maintain. This means you are burning body fat even while you are sleeping. If you are not maintaining or increasing muscle tissue through strength training, you are losing muscle tissue as you age which results in a slower and slower metabolism. As your metabolism slows down more of the food you eat is stored as body fat. This only adds to your weight loss efforts. Strength training is one of the most important steps in a permanent weight loss program for women. It is important to get some guidance. Just because someone looks like they are in shape doesn't mean they are performing the exercises correctly. Enlist the help of a qualified personal trainer to customize a fitness program for your specific needs and goals. You should also check with your doctor before beginning an exercise program especially if you have any medical conditions or concerns.

About the Author


Liz Modrell is a certified personal trainer with over 20 years experience working with those new to exercise, starting over, overweight and sedentary individuals in Burlington, IA and surrounding communities. Her website is http://www.uniquely-yours-personaltraining.com

www.FitnessExpertNetwork.com

- 414

Measuring Fitness Production


By Liz Modrell
Most individuals measure their fitness progress by standing on the scale. Scales are a poor indicator in measuring the effectiveness of your fitness program. The scale measures total pounds but does not distinguish between muscle weight and body fat weight. It weighs muscle, bone, internal organs, body fat and water and lumps it all together in one number. When you lose weight it doesn't necessarily mean you've lost body fat. You might have just finished an intense fitness session and the scale shows you've lost two pounds, but once you rehydrate the weight is back. The numbers on a scale can fluctuate by as much as three to five pounds per day due to fluid gain or loss or the food you've eaten. If you are doing an intense strength training session two or three times a week you are probably gaining lean muscle. The scale may show you are gaining weight, yet you are probably losing body fat. You can use body fat testing or body girth measurements but these two methods are not 100% accurate either in measuring your fitness progress. How can you tell if you're making fitness progress? It's very simple. Look in the mirror? Has your body changed? How do your clothes fit? Are they looser? How do you feel? Do you have more energy? Do your muscles feel firmer? Are you stronger? Is your blood pressure lower? Is your blood sugar lower? If you answer yes to any of these questions, you are making fitness progress! Your focus should be on losing body fat weight, not scale weight. A fitness program should include strength training. Strength training increases lean muscle tissue. Lean muscle tissue increases your metabolism, meaning you burn more calories. Muscle tissue is more compact than body fat, so you can gain muscle tissue and lose body fat without any change in the numbers on the scale, yet you may still go down one to three pants sizes. SO DO YOU REALLY CARE HOW MUCH YOU WEIGH?

About the Author


Liz Modrell is a certified personal trainer with over 20 years experience working with those new to exercise, starting over, overweight and sedentary individuals in Burlington, IA and surrounding communities. Her website is http://www.uniquely-yours-personaltraining.com

www.FitnessExpertNetwork.com

- 415

Starting an Exercise Program


By Liz Modrell
You have a goal to lose weight, build muscle or just feel better, but where do you start with your exercise program? Going into the gym can be overwhelming, but going without a plan is like taking off on a trip without a map. In either case you will probably end up lost and frustrated because you are not reaching your destination. Don't be afraid to ask for help. Find a qualified personal trainer to design an exercise program of strength training, aerobic exercise and flexibility based upon your health and goals. The personal trainer should also be knowledgeable in basic nutrition. When you step into the gym don't compare yourself to other exercisers. Many of them have been working out for years, but most started in the same place you are now. Don't try to copy them, chances are you won't be able to keep up and you might get hurt. You need to set realistic goals to keep you motivated and focus on what you want to accomplish and not what others are doing. Starting an exercise program takes steps in progression. You need to start slow and increase as your body responds. Optimally you need three to five exercise sessions per week depending on your goals. Also try to be active on the other days as well. Walk or ride your bike instead of driving when you can. Take the stairs instead of the elevator or park at the far end of the lot and walk. The idea is to keep the body doing what it was meant to do, move. Many beginner exercisers believe they need hours and hours of aerobic exercise (cardio) for fat loss. The truth is aerobic exercise does help to burn body fat, but does very little to increase metabolism and too much cardio can actually slow down your metabolism by burning precious muscle tissue. Strength training is especially important in your exercise program if weight loss is your goal. Muscle tissue increases your metabolism meaning the more muscle you have, the more calories you will be burning 24 hours per day. No matter how many infomercials or advertisements you see promising quick weight loss by buying some new exercise device, popping a pill, drinking a shake or undergoing a surgical procedure, there is no quick and easy way to lose weight and get in shape. You need the total package. Your exercise program must include all the components, strength training, aerobic exercise, flexibility and balanced nutrition. If one component is missing chances are you will not get the results you are after. You should always check with your doctor before beginning an exercise program, especially if you have a medical condition or other concerns.

www.FitnessExpertNetwork.com

- 416

About the Author


Liz Modrell is a certified personal trainer with over 20 years experience working with those new to exercise, starting over, overweight and sedentary individuals in Burlington, IA and surrounding communities. Her website is http://www.uniquely-yours-personaltraining.com

www.FitnessExpertNetwork.com

- 417

Why Work With a Personal Trainer?


By Liz Modrell
Working with a personal trainer can help you to achieve your goals. Whether you want to lose weight, build muscle, reshape your body, recover from an injury or improve your overall health and fitness, a personal trainer can help. A personal trainer will work with you one-on-one in the gym or in your home, creating and implementing a customized exercise and nutrition program based on your health and goals. Personal trainers care deeply about their clients and are committed to helping you reach your goals. During your workouts you will receive undistracted attention and genuine concern for you and results you are working towards. You will learn how your body works, how to do exercises correctly to prevent injury and reach the desired outcome, how many exercises and repetitions, how much weight you should lift and what types of foods you should be eating. Personal trainers can help you with the total package. Personal trainers work with men and women of all ages with varying fitness levels and goals, including housewives, retired individuals, executives, laborers and all individuals wanting to improve their appearance, fitness and self esteem. A competent personal trainer will:

Provide a positive lifestyle program Get you the best possible results from your exercise program in the safest and most efficient manner possible Provide variety in your exercise program to prevent boredom Keep you motivated Challenge you Explain how your body really works Respond to your questions and concerns Not judge you by your appearance or lifestyle Keep you accountable Train you in such a way that you will be able to train on your own if necessary

Before beginning your program with your trainer you will need to fill out a complete health history and determine your specific goals and why you want to achieve them. At your first session your personal trainer should perform an assessment including weight, measurements, body composition, and photos. Once the assessment is completed the personal trainer will spend time with you on strength training and cardio. You will be working very close with your personal trainer so it is important to determine if you are a good match. You will be spending a few hours a week with your trainer, make sure it is someone you like.

www.FitnessExpertNetwork.com

- 418

About the Author


Liz Modrell is a certified personal trainer with over 20 years experience working with those new to exercise, starting over, overweight and sedentary individuals in Burlington, IA and surrounding communities. Her website is http://www.uniquely-yours-personaltraining.com

www.FitnessExpertNetwork.com

- 419

How to Get Rid of Your Arm Flab for Good!


By Marci Lall
Extra weight on the back of the upper arm (tricep) is a problem part of the body that ALL women want to get rid of. As you may already know there are numerous exercises women can do to tone and decrease the fat in the back of their upper arms. However, being too busy to actually exercise is a common problem with many women these days. So what happens when you can't go to the gym, are traveling on the road, or are just too busy to do a boat load of exercises? The solution is to do compound exercises. Compound exercises are exercises in which you work more than one muscle group at a time. For example, doing a simple push up works your chest right? Well? Yes and no. While doing a push up the primary muscle group you're working is your chest but the secondary muscle group you're working is the back of your upper arm. This is a great way to get a lot done in less time. QUICK NOTE: When you want to work the back of your upper arm, try to do more "pushing" exercises. Any "push" exercise will extend the arm and ultimately fire the tricep muscle group. Obviously the majority of women out there don't want to end up with big freakish arms with veins popping out from every angle, so they tend to stay clear of resistance training altogether and only do cardiovascular work. This is HUGE mistake by many women. Resistance training has numerous benefits that will increase an individual's level of fitness drastically. The secret to weight training for women is to use a light weight (example: 2.5 lbs, 5 lbs) and perform 12-15 repetitions for a minimum of 3 sets. By following this prescription you will get a nice defined feminine look to your arms. Performing resistance training and cardiovascular training will of course yield the best results. But hey, the clocks ticking and you've got to pick your kids up from school. This is a common situation for any women to be in. You just don't have time to do weights and cardio. Solution? Do them both at the same time! This form of training is commonly called circuit training. This type of training involves moving through different exercises without any rest in between. This dynamic way of training will keep your heart rate up (cardio) due to the fact that you will always be moving. Because you will be performing different exercises, it will also tone and strengthen your muscles at the same time. So there you go, in 30 minutes you have successfully done your cardio and resistance training which gives you more time to do thing's you want to do. Here's a quick circuit of 4 exercises that you can do right in your home to get rid of your arm flab. This circuit will last for 30 minutes with a 45 second rest after you have completed all 4 exercises. Get in as many sets as you can in 30 minutes. 1. 2. 3. 4. Narrow push up on the wall. Reps: 8 Seated shoulder press with resistance band. Reps: 10 Tricep pull down with resistance band: Reps 10 Tricep dips on a chair: Reps 5

www.FitnessExpertNetwork.com

- 420

About the Author


Marci Lall is a Weight Loss and Body Sculpting Specialist for women. Visit his website at www.lallpt.com to get his FREE special report "How to Get Maximum Weight Loss & Fitness Results in Minimum Time"

www.FitnessExpertNetwork.com

- 421

Why Circuit Training Will Help You Lose Weight Faster


By Marci Lall
There are many forms of training, so many in fact that's it's really difficult to choose the type of training that's right for your goals. Research, as well real life case studies show that 'circuit training' combined with super-setting produce amazing results for women who want to lose weight as well as tone and define their muscles. Before I get into the basic guidelines of how to structure your workouts, lets first take a detailed look at what 'circuit training' and 'super-setting' really is. Circuit training can be simply defined as working the cardiovascular system and the muscular system all at the same time. Circuit training is great for anyone who doesn't have a lot of time to go on the treadmill for 30 minutes and then lift weights for another 30 minutes. When you circuit train you combine these two elements together to produce a high quality workout. The way you want to structure your circuit training is to do an upper body exercise followed by a lower body exercise. You can take quick 10 second breaks in between if your just starting out. Super-setting is similar but when you superset you perform exercises for the opposing muscle groups. So for example lets say you did push-ups for your chest and triceps, right after that you would do bent over rows for the back muscles as well as your biceps. See how you work the opposing muscle groups? This is good because your muscles will get a rest before going on to the second set. Now take both these principles and combine them together. I know you're sweating just thinking about it. In this case you will be going 30 minutes non- stop keeping your heart rate up and increasing your lean muscle that will help kick start your metabolism over a period of time. Now just imagine what would happen if you did this type of training for 30 minutes 3 time a week. Can you smell the new clothing? Can you see your confidence growing? In a matter of time you'll be in the best shape of your life. Just remember consistency as well as patience will give you the best results. Here's a quick blueprint to help you structure your circuit training. All you have to do is fill in the blanks with exercises you feel are right for you. If you need any further assistance please don't hesitate to email me at support@lallpt.com with any questions you may have.

www.FitnessExpertNetwork.com

- 422

Aerobic warm up 5-7 minutes 1. 2. 3. 4. 5. 6. 7. 8. Upper body exercise Lower body exercise Upper body exercise Lower body exercise Upper body exercise Lower body exercise Upper body exercise Lower body exercise

Do each exercise for 1 minute X 3 times ~ 24mintues Cool down 5 minutes

About the Author


Marci Lall is a Weight Loss and Body Sculpting Specialist for women. Visit his website at www.lallpt.com to get his FREE special report "How to Get Maximum Weight Loss & Fitness Results in Minimum Time"

www.FitnessExpertNetwork.com

- 423

Exercise away your aches and pains!


By Mario Hostios
In middle age Europe the common description of a man over 40 years old included being bald, dim sighted, and toothless. Not only was life harder in those days, many were ignorant of how to care for themselves in ways we now take for granted. No one in today's world assumes that we are destined to be toothless by middle age. We all know that some regular brushing and flossing of our teeth is the key to keeping them and that daily maintenance is more important that going to the dentist if one had to chose between the two. So why is it that we continue to assume that maturation beyond early adulthood inevitably brings pain? We all have heard the notion that "well, when you get older, you will feel it in your joints." We accept becoming stiff when we wake up in the morning, because, "you are not a kid anymore." Well, it is not true, plain and simple. Age is not the reason we get arthritis, painful joints and muscles, and adopt the stooped shuffle of an "old man". Instead, it is neglect of our bodies, in particular, our posture. Pay close attention because I am about to offer you the toothbrush and floss to keep your body pain free for the rest of your life. When you finish this article you will never be able to say "I don't know what I can do about my pain." Eating is what our teeth do, and brushing and flossing is how we maintain them so we can eat. Your back and neck (and everything else) are no different. Being active and using your muscles and joints is not the same as brushing and flossing them. Virtually all of us have never done anything to maintain our muscles and joints. When you understand this, it should be no surprise that they will start to hurt before long. Here is the key thing to address and three ways to do it: Posture, posture, posture- What is posture? Posture is the neurological relationship between your muscles and brain that is run on your automatic pilot, just like your heartbeat and other automatic functions. Ideal posture is like a software program on the hard drive (brain). For many reasons, that software program can be corrupted, in which case the hard drive develops compensations in the program to do one simple thing: keep your eyes parallel to the ground. Look at someone with perfect posture and someone else with terrible posture and you will see that in both cases the brain is trying to keep the eyes parallel to the ground. In the case of the person with bad posture (software viruses) the brain has to automatically twist and distort the muscle tensions in the body to accomplish this, creating mis-alignments in your joints that wear them out. Just like any computer, to keep your posture software free of viruses, it needs to be updated regularly. Keeping your posture software free of viruses will keep your muscles closer to their ideal length/tension relationships allowing them to move your joints pain free thru ideal alignment.

www.FitnessExpertNetwork.com

- 424

The first way to do this is: The Morter March Developed by a chiropractor, Ted Morter, this exercise reboots your posture software program in 2 minutes with immediate and noticeable changes. Unfortunately there isn't enough room in this article to teach it to you. Instead, go to www.livefitla.com/freestuff.html and click on "Mario explains the Morter March" for downloadable instructions. The second way to do this is: Tai Chi/Chi Gong Exercises traditions from Chinese medicine, Chi Gong is like the Morter March in steroids. However, it requires more time and effort to learn. Once you understand how powerful it is, you will be eager to devote 15-20 minutes a day to do it. Go to www.livefitla.com/tai-chi.html and download my free e-book (you can listen to the audio too!) that explains what Chi gong is and how it works. The third way to do it is: Functional exercise: Weight training can be used to buff up, slim down, and also like putting braces on teeth to lengthen tight muscles, shorten loose muscles, and align crooked joints. Cutting edge "bio-mechanics" like Paul Chek and Gray Cook have developed testing protocols and programs in the rehabilitation and athletic arenas that are have been funneled into the personal trainer community and are now more widely available. Find a personal trainer with some specific training in functional movement, core conditioning, or corrective exercise. Your bio-mechanic is at least as important to your body as your car mechanic is to your car. If you want your body to look and feel like a mint condition classic car 50 years from now, you will get a qualified mechanic to maintain it so you can enjoy driving it!

About the Author


Mario Hostios is a certified personal trainer in Los Angeles, Ca. To get more Mario, free e-books, and audio, go to www.livefitla.com.

www.FitnessExpertNetwork.com

- 425

Too much cardio can make you fat!


By Mario Hostios
You know the commonly understood formula for weight loss. It is the premise that virtually every mainstream fitness routine accepts. However, it is an urban myth. What is it? Eat less + increase activity=weight loss. This is not true. It appears to be true just like the world appears to be flat, but you know it isn't true; the world is round. Follow this urban myth of weight loss and you will end up stranded somewhere, frustrated that you didn't reach your weight loss goal. Even worse, you may will circle the world of mainstream empty weight loss promises and come back to where you started, more overweight than when you started. Let put this urban myth to rest once and for all. I repeat, Eat Less + Increase Activity DOES NOT EQUAL Weight Loss. Why? Here is the answer: Print this out, underline it, and paste it on your bathroom mirror? Your body is not a calorie checkbook! Treat it like one and three things happen: 1. Phantom weight loss: some fat burning yes, but more muscle wasting and dehydration. 2. Weight loss plateau after 2-3 weeks due to your body developing a tolerance to what you are doing. 3. You gain all the weight back plus more once you quit due to a depressed metabolism. This is the typical outcome of any diet and cardio scenario. This is the truth of burning body-fat, and staying lean, looking good, and feeling good all the days of your life: Your body has a fat burning engine that we can compare to a campfire. To turn the engine on you will need the proper mix of wood (nutrition) and air (exercise) to keep the flames (metabolism) burning fat. The hormones or your body ignites the flames of your fat burning engine. As most women are keenly aware, hormone levels fluctuate over time so the ideal timing and ratio of wood and air to keep the fire burning does vary over the day, the week, or the month. To avoid weight loss plateaus, we need to account for this. Weight loss plateaus are the body's hormonal (and enzymatic) tolerance to what you are doing. So what happens when we chose to cardio ourselves to death for 1 hour or more a day while cutting our food intake in half? Well let's compare it to the campfire scenario. What happens to the flames of the campfire when you take half the wood out and point a strong gust of wind at the campfire? That's right you got it. Without fuel to sustain the fire, and a

www.FitnessExpertNetwork.com

- 426

strong wind blowing on the flames, the fire will burn out. Bye, fat burn, hello slow metabolism. Excessive cardio, like a hurricane wind, blows out the fat burning flame because it because the body's hormones to "bottom out" and metabolism goes south. This response is even more severe if you "go on a diet" and the same time. Some exercise (air) is necessary to burn fat, and weight training with accessory cardio accomplishes this. Most people fail because they focus on burning calories. Who cares about burning calories? We want to burn fat not calories. This preoccupation with the calorie checkbook idea and endless cardio + hardly eating to "bring down the balance" continues to be accepted despite the fact it fails miserably to deliver. Even hormone conscious experts, like the people who have developed the zone and south beach diets don't recognize the application of their hormonal science to exercise, and its interrelationship to nutrition and the body hormonal clock. However, doctors are disease specialists and clinical nutritionists are food chemistry specialists. They focus on the science of the chemistry of the human body, not the art of applying strategies derived from science to a person's lifestyle to get fat burning results. Hey, most of them don't even follow their own advice. Not a criticism, just a acknowledging that they face the same challenges we all do. Personal Trainers are health and fitness experts, in the trenches applying proven strategies for results. We look to science, but it has to hold up under application, it has got to deliver. This is where the cutting edge lies. So this is the cutting edge on burning off body fat. Get rid of the notion of the calorie checkbook because that is bleeding edge of yesterday that leads to nowhere.

About the Author


Mario Hostios is a certified personal trainer in Los Angeles, Ca. To get more Mario, free e-books, and audio, go to www.livefitla.com.

www.FitnessExpertNetwork.com

- 427

Overtraining
By Mark H. Saunders
As the Tucson personal trainer, I will explain how you can avoid the common pitfalls of overtraining. Whether you are trying to gain 5lbs. of muscle or 50lbs., you must remember that muscle growth does not occur until the body has recovered from the previous workout. There are five major factors of recovery. They are as follows: 1. 2. 3. 4. 5. Avoid overtraining Sleep and rest Plugging physical energy leaks Peace of mind Constantly monitoring your diet

The harder you work, the more time you need to recover and recuperate. Rest and recuperation are very important. As the Tucson personal trainer, I believe, you stimulate growth during the workout, it is during the rest period, and that the actual muscle growth takes place. Many athletes frequently overcome sticking points when the rest. The rest gives them time to fully recuperate. The most common mistake aspiring fitness enthusiast make is overtraining. They are so enthusiastic; they keep adding total sets to their routine until their bodies can no longer recover between workouts. They will make no additional gains and in many cases will regress in strength and development. Dynamic Bodies is the leader in Tucson personal training. We monitor your workload as this is crucial to avoid overtraining. The goal is to strive for a maximum workload without overtraining. It is a physiological fact that a muscle cannot hypertrophy (grow) until it is fully recovered. If you have less than 2-3 years of experience, you will probably do best with a 4 day a week routine. An example of this is to train Monday, Tuesday, Thursday and Friday. There are a variety of ways to split it up, for an example see the chart below: Monday workout workout workout workout workout workout workout workout workout workout Tuesday Wednesday workout Thursday Friday workout workout workout workout workout Saturday Sunday

www.FitnessExpertNetwork.com

- 428

BELOW IS MARK SAUNDERS SUGGESTED PARAMETERS FOR TOTAL SETS: BEGINNER INTERMEDIATE ADVANCED LEGS BACK CHEST SHOULDERS TRICEPS BICEPS FOREARMS CALVES ABDOMINALS 7-10 7-10 6-9 6-9 4-6 4-6 4-6 4-6 3-5 10-12 10-12 9-11 9-11 6-8 6-8 6-8 6-8 5-6 13-15 13-15 12-14 12-14 9-10 9-10 9-10 9-10 7-8

If you are wired at night and find it difficult to fall asleep you are probably overtraining. It should be relatively easy to fall asleep. Rest is almost as important as sleep. Just by kicking back for 10-15 quite minutes is almost as good as a short nap, as long as you can completely clear your mind of all thoughts as well as rest your muscles. We at Dynamic Bodies, the Tucson Personal trainer, believe that food supplements can also protect you from not getting your full recovery. At a minimum you should be taking a multi-vitamin and getting regular balanced meals every 2-3 hours. As the Tucson personal trainer, we will help you pay proper attention to your recovery cycle. This will help you achieve your physique enhancement goals. You will most certainly come closer and closer to reaching your genetic potential.

About the Author


Mark H. Saunders is a certified trainer and owner of Dynamic Bodies personal training in Tucson Arizona. His website is http://www.thetucsonpersonaltrainer.com.

www.FitnessExpertNetwork.com

- 429

The basic principles of Training and Nutrition.


By Mark H. Saunders
5 BASIC PRINCIPLES OF TRAINING (An overview) 1. PROPER FORM - Using the proper form in training is something that is often over looked, yet it is essential in order to avoid injury. Also, correct form stresses the muscles in the most effective way possible. There are many different exercises and as the Tucson personal trainer, I will make sure you are doing them correctly. Dynamic Bodies, the Tucson personal trainers will help you do the proper form. 2. VARIETY -Variety in your workout routine is the key to guaranteeing your body will respond continuously to exercise. Another benefit of variety is muscle fibers will get stressed from different angles. This makes for a more complete program. This principle (and nutrition) is probably one of the most overlooked from people who have been exercising under two to three years and are struggling to make progress. As the Tucson personal trainers, we can be a big help with adding variety to your workout. 3. INTENSITY -When you first begin to train, the body will respond to any level of exercise intensity. However, once the body adjusts to that initial level, an adjustment in intensity is needed in order to continue to obtain results. As the Tucson personal trainers, we will make sure you train with a level of intensity that is appropriate for your level of fitness. 4. PROPER TRAINING PRINCIPLES - Different training principles are also a vital part of a complete training program. By incorporating principles such as burns, giant sets, super sets, cheating, peak contraction, stripping, negatives, pyramiding and rest/pause training into your routine, you encourage additional response from the body. As the Tucson personal trainers, we will help you incorporate a variety of proper training principles into your exercise program. 5. CONSISTENCY- A well-planned and consistent exercise program that works all the muscle groups in your body is necessary in order to obtain the best results possible without over training. Imaging Now with that behind us, lets take a look at nutrition.

www.FitnessExpertNetwork.com

- 430

NUTRITION The way we eat affects our bodies in many ways. We will discuss four ways briefly. 1. 2. 3. 4. Metabolism Energy Levels Blood Sugar Levels Insulin Levels

Metabolism Each time we eat we get a metabolic boost. Our bodies must work to digest the food. When this happens our metabolism is increased. This means we are burning calories. Hopefully, we are burning fat. Below is a graph of three different meal patterns. See if you can tell which person will have the highest metabolism based on the meal patterns. The length of the line represents all day long. The xs represent the meals. -----------------------------------x-----------------------------------------------------------x-----------------------x--------------x-----------x-------------x------------x------------x------------x-Of course the bottom line will have the most efficient metabolism. Eating like this consistently over time will bring significant results. Insulin and Blood Sugar Levels Some foods enter into our bodies faster or slower than others. Pretend for a moment that you have a fireplace, it is winter-time, and we want to have a fire going all day long. In your fireplace, would you rather burn paper or oak wood? I know it sounds silly. The obvious answer is oak wood. Why? Oak wood will burn longer. In order to keep our blood sugar and insulin levels stable, we should eat foods that burn like the oak wood (slow). When eaten in excess, faster burning carbohydrates like most cereals, breads, fruit juices, sweets, etc., will likely store as fat. To enable the body to access and burn fat you must control the amount and type of foods you eat. Choosing foods that burn slow will help you keep your hunger down. Ideally we should keep our blood sugar and insulin stable. (high blood sugar)_________________________________________ (stable blood sugar)______optimal fat burning___________ (low blood sugar)___________________________________________ With all the work you put into your program, make sure you put your energy into the right areas. Dynamic Bodies, the Tucson personal trainers will help you along your path to your dynamic body.
www.FitnessExpertNetwork.com - 431

Stay focused on the basics of proper training, proper diet, recovery, supplements and mental techniques. Dont lose sight of the forest for all the trees. Keep first thing first and continually reevaluate yourself. Check to be sure you are putting your energies in the right places.

About the Author:


Mark H. Saunders is a certified trainer and owner of Dynamic Bodies personal training in Tucson Arizona. His website is http://www.thetucsonpersonaltrainer.com.

www.FitnessExpertNetwork.com

- 432

"Running when pregnant and after the birth? Is it safe?"


By Mark Hibbitts
I often get asked by female runners if it will be dangerous for them to continue running when pregnant. It does seem that of all athletes and fitness lovers, runners are probably the most dedicated, and the thought of taking time off from training is often not an option, so pregnancy does offer a dilemma. Can they continue running or not? Well in most cases the answer is yes. If you are fit, healthy, and used to exercising regularly then there is no reason why you shouldn't carry on with your normal routine. Old myths that stated "the jarring of running when pregnant could hurt baby" or "running when pregnant may cause miscarriage or early labor" have proved unfounded. In fact it is now known that in the absence of contraindications, there are some very good reasons for you to continue. Current research by Dr. James Clapp (2000) states that women who performed 45 minutes of weight bearing, aerobic type exercise on 5 or more days of the week throughout their pregnancy experienced improved well being, reduced constipation, reduced leg cramps and a quicker return to their pre-pregnancy weight than their non-exercising counterparts. There was also a reduced risk of gestational diabetes and pregnancy induced hypertension. Added to this, babies of exercising mums have been shown to have less body fat at birth and be less cranky, with a reduction in the instances of colic, and greater neurodevelopment in language and motor skills by the age of 5. This is all good news for the pregnant runner. Running when pregnant seems like a good idea, but on a more cautious note certain guidelines should always be adhered to. Your body experiences many physiological changes during pregnancy and your goal should be to maintain your fitness level and not increase it. Whilst competition can be motivating and challenging, serious racing will be off the cards for a while, and without question you must be prepared to reduce your distances. Your desire to run will most probably decrease as you become heavier and things become more difficult. During the second trimester, it is normal for most women to cut back the length of their runs by 30-40% and by the third trimester by up to 75%. Maintaining good posture is essential as your shifting centre of gravity will make falling or stumbling a whole lot easier than usual, and the hormone relaxing that softens your tendons and ligaments to aid the birthing process, makes your joints more susceptible to injury. Because of this it is also necessary to be very careful when stretching, so only stretch through your normal range of movement and avoid any developmental stretching.

www.FitnessExpertNetwork.com

- 433

Always remember that it's the aerobic effect of exercise that is beneficial to you in pregnancy, so avoid interval training or sprints that may take you into an anaerobic state. Dehydration has been known to cause early labor, so keep well hydrated at all times and listen to the feedback from your body. During pregnancy there is no room for a "no pain no gain" mentality and if you feel yourself hurting, getting exhausted, or overheating, you must stop straight away. If running when pregnant does become too uncomfortable, then do look for another means of aerobic exercise such as walking, or possibly a stationary bike or elliptical trainer. Dr. Clapps research has shown that women who stopped exercising late in their pregnancy quickly lost all the benefits they had gained up until then. Although "I'm eating for two" is a great excuse for you to eat whatever you like during pregnancy, the recommendation is only for an extra 200-300 calories a day after the first trimester. That's something like 2 slices of toast and a banana per day. Women who run need more than the recommendation as exercise burns calories, although no studies have focused on exact requirements. The best thing is to listen to your body and don't let yourself get hungry. Try and choose from nutritionally beneficial foods such as fresh fruit and vegetables, lean meat, poultry and fish, and wholegrain bread, pasta, and brown rice. Whenever possible avoid refined, processed foods that are full of additives, and have little or no nutritional value. Other things you'll need to consider may be some new kit. A good sports/maternity bra will be essential for comfort as your breasts will be expanding along with your bump. Your feet are likely to grow too, so some new running shoes may be in order later in your pregnancy. And finally, when planning your route, it's always a great idea to know where the toilets are! Running after the birth Back in the 1980's, Norway's Ingrid Kristiansen won her first race less than two months after the birth of her first child, and much more recently Paula Radcliffe made headline news when admitting to starting training less than two weeks after an arduous 27 hour labor. Elite athletes such as these will always make the news, but stories such as this can be misleading and possibly even dangerous. The relaxing hormone mentioned earlier can stay in your body for several months and possibly as long as you are breastfeeding. This will not only have an effect on your joints, but also on your pelvic floor muscles, already weak from pregnancy and birth. Pounding the pavement too early after childbirth could result in stress incontinence or even prolapsed, and this may need surgery to put right. In short, your fitness level at the time of the birth will determine how early you should start running afterwards. My advice would be to spend a minimum of a month enjoying your new baby and exercising your pelvic floor and other core muscles regularly before

www.FitnessExpertNetwork.com

- 434

venturing out onto the open road. It will be pleasing to know however, that many women find their race results after baby substantially better than before!

About the Author


Mark Hibbitts is a personal fitness coach specializing in pre and postnatal fitness. He is also founder and director of Newborn Fitness and a full member of the UK's guild of pregnancy and postnatal exercise teachers. It is important that you consult your doctor/midwife before starting a pregnancy or postnatal exercise program. To read the contra-indications to exercise during pregnancy, the ACOG guidelines, and also to see when you should stop exercising, visit www.newbornfitness.co.uk and look under info and advice

www.FitnessExpertNetwork.com

- 435

Flexibility: The Cornerstone of Any Fitness Program


By Mark Mogavero
Are you able to reach down and touch your toes? Ill bet that if you cannot answer this question without standing up and trying, you cant. You are not alone. In a world where we are spending more time sitting in front of a computer screen, sitting on the couch in front of the television, and sitting in out cars while commuting to and from work, our flexibility has taken a major hit. Nearly all of my clients suffer from tightness in both their lower backs and hamstrings (the back of your thighs). And the reason for this is simple: too much time sitting down. Combine this with a more sedentary lifestyle, where our bodies are not forced to physically perform through our musculatures natural range of motion, and you have over 80% of US citizens that either have or are expected to suffer from some type of lower back pain in their lifetime. And the tragedy of this is that it can be easily fixed. All we need to do is workout safely and properly, and make sure that stretching our muscles is a daily routine. I have worked with clients who have had back surgery, and as a result they were unable to reach down to tie their shoes. Some of my clients are extremely overweight, and their bodies have become so inflexible that have great difficulty walking up and down a flight of stairs. Others cannot clasp their hands behind their backs due to chest muscles that are too tight to allow the shoulders to properly retract. In most cases, the clients are amazed when a dramatic improvement in flexibility is demonstrated after only a few sessions with me. There is one segment of our society that is affected by a lack of overall flexibility more than any other: the elderly. Experts can claims that much of this can be related to osteoporosis, arthritis, and other degenerative diseases, and in some cases I will agree with them. Yet it is my opinion that a large majority of the elderly who struggle to walk and show a hunched over appearance are suffering from the culmination of inactivity and lack of adherence to a flexibility program. The sad part is that in most cases, the condition could have been avoided. So how does a person become flexible? The answer is really very simple. Just as a fit body requires a series of good habits to achieve, a flexible body is the result of several factors. First, and most important, is to properly warm up the muscles prior to performing weight bearing exercises and/or stretching exercises. I was fortunate to be under the tutelage of a fantastic football and track & field coach who related the muscles in your body to sharing the characteristics of a rubber band. If you were to take a cold rubber band, one that was in a freezer for instance, and try to stretch it while it is cold, it would tear very quickly. Take that same rubber band, soak it in some hot water, and then try to
www.FitnessExpertNetwork.com - 436

stretch it, and you would find that the rubber band is quite pliable and easy to stretch. If we use that analogy, it is easy to see why it is so important to properly warm up our muscles before exercising or stretching. Failing to do so will result in injuries. Warming up is very simple, but will require a bit of patience on your part. There are times when we are pressed for time and need to rush through a workout, but the warm-up could be the most important part of a workout. There are many ways to warm up. Some people choose to perform the exercises in their routines with a very light weight and gradually build up to heavier weights. This is fine, and can work for some people. My recommendation is to perform very moderate cardio work for approximately 5-10 minutes, or until you have a decent sweat built up. This warm-up will allow your bodys temperature to elevate, and prepare the muscle tissue to work through a full range of motion. Significantly improving your joints range of motion without also improving the strength of your surrounding musculature can be an invitation for injury.

About the Author


Mark Mogavero is the owner of Dynamic Personal Training, located in Verona, NJ. His website is www.dynamicpersonaltraining.com

www.FitnessExpertNetwork.com

- 437

Machines are NOT safer than Free Weights


By Mark Mogavero
Who wants you to believe that selectorized fitness machines are safer than free weights? Simple. Its the companies that produce the machines, and the fitness facilities who spend all kinds of money on shiny new equipment. But, you say, why would they offer machines if they are not better than free weights? Im still trying to figure that out, but the biggest reason is that very, very few of these machines have the adjustability to allow everyone to position themselves safely, allowing for proper form. Heres an example. Lets say you are going to perform curls for your biceps. You choose to do standing dumbbell curls. During the motion, your ankles and knees are working to balance your body from side to side movement, your lower back from forward and backwards movement in addition to your shoulders, and the rest of the movement is taking place at the elbows as your biceps contract and relax. Which joint is placed in the most dangerous position? They are all working together naturally to minimize the risk of injury. Now lets perform that same exercise using a machine. Normally, the machine curl is performed from a seated position, so your ankles, knees, hips, and lower back are not involved. Your upper arm is placed against some sort of pad that rests against the back of the upper arm, or triceps, to keep the body stationary. The only movement that is allowed to take place is at the elbow. This places all of the stress on the muscles of the biceps, and is quite effective in doing so if you can adjust the seat, handles (to allow for the length of your arms), and weight properly. The major problem is that all of the stress is being routed through one joint, the elbow. Is your joint able to handle this stress? Perhaps the machine forces you to reach forward with your upper body. This can place a tremendous amount of stress on the Thoracic Spine as the shoulders are drawn forward. The position that the machine has forced you into has removed and kind of distribution of stress, and placed it in one small area that may or may not be able to handle it. The major problem concerning exercise machines is not really how they are manufactured. The problem is that we are all built differently. Different heights, weights, widths, hip structures, shoulder structures, inseams, etc, etc. It is impossible to design a machine that allows so much adjustability that everyone can use it properly. By properly, it should allow your body to move in a matter that is natural to you and your flexibility, range of motion, and positioning. Now, realize that many fitness facilities are going to give you a tour of the gym, and try to impress you with all of their new, shiny, and expensive equipment. They may have LCD screens at each piece of equipment, plasma screen TVs for you to watch, and the latest in digital displays on their pieces of cardio equipment. Very impressive to potential members. But what does all of that mean? They facility will have to pay some hefty bills in order to afford all of that shiny equipment, and where will they get that money? From
www.FitnessExpertNetwork.com - 438

the membership dues. Those pretty pieces of machinery will require a hefty monthly or annual rate, and what purpose does it serve? Will the gym guarantee you the results that you want? Will that beautiful machine designed to work you glutes lead you to a ripped body? I doubt it. Dont get me wrong, there are some benefits to using some of the machines. I love to use a specific preacher curl station, but my love for the machine comes from the fact that it fits me very well, and is very adjustable. Yet I only use that machine to supplement the work that I do with barbells, dumbbells, and cables. Most of the weight machines I will not use, due to the chance of injury I face because they simply do not adjust to the contours of my body. I carry this over when working with a client: concentrate on free weights, cables, exercise bands, and bodyweight exercises. Leave the machines to those who dont want to achieve real results. Trust me, youll love the difference.

About the Author


Mark Mogavero is the owner of Dynamic Personal Training, located in Verona, NJ. His website is www.dynamicpersonaltraining.com

www.FitnessExpertNetwork.com

- 439

Moderate Cardio, Light WeightsHow This is Keeping People Fat


By Mark Mogavero
It always amazes me what people will do in their quest to have that lean, fit body. The one that I see most often, which solidifies my conclusion that most people do not understand how their bodies work, is people who spend most if not all of their workouts performing cardiovascular exercise. I began using a term a few years ago, unbeknownst to me that one of the top trainers in the industry, Phil Kaplan, had already coined the phrase, that described the condition that people who spend too much time performing cardio work: fat-skinny. I use this term to describe people who are relatively thin, look good when they are fully clothed, but when they are wearing their workout gear or a bathing suit they do not have a toned body. They may be thin, but carry 20-30% of their weight as fat!!! The reason for this: too much cardio. So what has happened in these cases? Its a valid question that most people do not understand. Pay attention here. If you take nothing else away from reading this article, you will know that too much cardio can derail all of your other efforts to achieve that lean, toned body. Excessive cardiovascular exercise (anything more than 20-30 minutes in a workout) will burn muscle tissue. Muscle is the tissue in your body that you most rely upon to burn calories and excess body fat. Each pound of muscle in your body will burn 50 calories per day while at rest. 50 calories per pound while sleeping, sitting, talking on the phone, etc. I am not going to spend much time with the scientific process of how this happens, but I will summarize. You muscles need fuel to work. When you are performing cardio exercise, it does not take long for the fuel stored in your muscles to become depleted. After about 10 minutes or so, your body starts to look for alternative fuel sources. It uses up the sugar in your blood stream, and then it starts to go after body fat as well as muscle tissue. Burning body fat is great, but losing muscle tissue will cause your metabolism to slow down, causing more of the food you eat to be stored as additional body fat. A real Catch-22, isnt it? Not really. Just for a moment, I want you to picture the physiques of two different types of athletes that perform cardiovascular exercise in their workouts. Picture a marathon runner: thin, small hips, small arms, shoulders, sometimes they look emaciated. Are they healthy? Their hearts, lungs, and blood vessels are incredibly fit, as they have been trained to be through hours upon hours of running at a moderate speed. Now picture the body of an Olympic sprinter. Muscular, chiseled, very lean and athletic looking. They are capable of incredible explosive power and short distance speed, but most lack the ability to run for extended periods of time. Two different types of bodies built by two different types of workout programs. I understand that there are some inherent genetic differences between the two athletes, but this has more to do with genetic potential than it does being a product of their respective workouts. Moderate paced, extended period cardio based workouts produce the body of a marathon runner. Many marathoners do very limited
www.FitnessExpertNetwork.com - 440

resistance workouts, as they do not wish to carry any more muscle than they have to during a race. It makes sense for this type of competition. On the other hand, intense, explosive, high speed but relatively short duration workouts have built the bodies of sprinters (or you can picture the body of an NFL Running Back or Linebacker). If you were to add up the total time that the average sprinters cardio workout takes, I doubt the total would reach 15-20 minutes. So how much cardio do you need? Thats the million dollar question, but I have the answer to it. If this is the first time in your life, or a year or more since you last exercised, you will need more cardio early on than you will a few weeks into the program. Why is that? When you first get started, it is very important to improve your cardio fitness level. This allows your muscles better circulation when you begin the resistance training portion of the workout program. Once this is achieved, the major focus of your cardio workout will be to burn a lot of calories in a short amount of time, and to increase the efficiency of delivering oxygen throughout your body. This is achieved through intense cardio activity. 20-30 minutes per day is all that is needed for long term results.

About the Author


Mark Mogavero is the owner of Dynamic Personal Training, located in Verona, NJ. His website is www.dynamicpersonaltraining.com

www.FitnessExpertNetwork.com

- 441

The Best Exercise Out There? The Deadlift


By Mark Mogavero
"What's the best exercise for???? Answer: The Deadlift I cannot tell you how many times I have been asked what the best exercise is for arms, legs, abs, and all the remaining body parts. When asked this question, my normal response is that there is no best exercise for any given part. The real key to developing chiseled abs, broad shoulders, and killer arms is to perform a wide variety of exercises on a regular basis, as to keep the muscles guessing and placing them in a state of perpetual progression. Any competent fitness professional should be able to understand this and make that same recommendation. But one day, while I was being asked this question, I failed to hear the particular body part mentioned, and I thought to myself, 'What is the best exercise for the body, period'? If I had to recommend one exercise, and only one exercise to someone that will provide the most benefit not only inside the gym, but outside as well, without question I would recommend the basic deadlift. To me, there is no more pure form of exercise and no other exercise come close in terms of improving one's life outside the gym. Why? In the most basic element, the deadlift is an exercise where dead weight is simply lifted off the floor to a standing position. There are various ways to perform the dead lift such as sumo-style, Romanian, single-leg, stiff-leg, narrow stance, opposite arm-leg, performed with dumbbells, barbells, cables, bands, kettlebells, bags of sand, rocks, cars, etc. Yet, the exercise for the most part, the goal of the movement pattern is the same: lift the weight. In an average day for the average person, how many times does one pick an object up? Regardless of whether the object is picked up from the floor, couch, car-seat, garbage can, etc, the fact remains that any person lifting an object in this manner is performing a deadlift. Is a parent who lifts a toddler off the floor doing anything mechanically different from picking up a loaded barbell in the gym? With the variation in hand placement and perhaps a little change in depth of movement, the task is the same. Here's the basic exercise: the beginning of the movement, position yourself so your Shoulders are aligned over the bar, hips back, and chest up. As you begin to lift the weight, the back stays flat, the chest over the bar, push through your heels and straighten the legs and hips simultaneously. At the top of the movement, the back is flat, not hyper extended, Knees just short of locked out, chest once again over the bar.
www.FitnessExpertNetwork.com - 442

When considering the fact that nearly every muscle group in the body is involved in the exercise, one can see that the deadlift is a real total-body exercise. I would estimate that some 90% of the muscles in the body are involved in this lift. Not only is it very taxing to the muscles, but a very demanding cardiovascular exercise as well.

Lifting a baby out of a car seat? It's a deadlift. Picking up groceries off the kitchen floor? It's a deadlift. Taking a full garbage bag out of the can? It's a deadlift.

You could argue that sweeping the dirt from a floor into a dustpan, and then lifting the dustpan and emptying it into the garbage is a form of a deadlift. The barbell version targets the muscles of the lower back and hamstrings as the primary movers, but the real benefit comes from all of the various stabilizing muscles that are called upon to maintain proper form throughout this exercise. These include all of the muscles that stabilize your spine, your transverse abdominus and rectus abdominus (your 'Abs'), internal and external obliques (the side of your abdomen), your lats and traps (the large muscles of your middle and upper back, and to some extent your pectoral or chest muscles. There are other benefits to performing the deadlift that are overlooked by the average fitness enthusiast. Since the exercise is so demanding, your body's metabolism will remain elevated for several hours to almost a day in some cases after performing the lift. Not only are you developing strength and flexibility in the muscles, but you are burning fat for a long period after leaving the gym! Talk about a double whammy. Not only will your metabolism be higher, but as a response to the strain of the deadlift, your body will release a higher dose of hormones into the bloodstream to help repair muscle, tendons, and other soft tissues. This helps to increase the lean body mass of an individual, and the result of that increase will be a higher basal metabolic rate, or the overall number of calories that your body will burn over the course of a day to maintain the same bodyweight. The translation is that not only will you be burning more calories during the workout, and after the workout, but your body is repairing itself in a way that will make you burn more calories on a more permanent basis. The deadlift really is the perfect exercise! I am sure that some of you are questioning the safety of the exercise, and are concerned that you will hurt your back performing this lift. I have worked with hundreds if not over a thousand clients, and can say in each case, even those who had a 'bad back' saw results from doing deadlifts. If you have any type of health issues, make sure you get clearance from your doctor before performing this exercise, as it can be quite taxing on the cardiovascular system and briefly elevate blood pressure. Make sure you practice perfect form as shown above. If you are unsure of your ability to perform this exercise, seek the guidance of a qualified fitness professional and have them make sure your form is perfect. Start very light until you have the movement down, then add weight as your body gets stronger.

www.FitnessExpertNetwork.com

- 443

I have complete confidence that this exercise, when performed properly, can help anyone. Not only has it helped my clients, but it has paid huge dividends for me as well. The deadlift was a key component in my recovery from a lower back injury that I suffered when I was 18 playing college football. Ten years after the injury, arthritis developed, severely limiting my flexibility (I was barely able to reach my feet to tie my shoes). With a little bit of Chiropractic care, and lots of deadlifts, I can honestly say that my back has never felt better, nor have I ever been this strong. If it can work for me and my clients, it can work for you.

About the Author


Mark Mogavero is the owner of Dynamic Personal Training, located in Verona, NJ. His website is www.dynamicpersonaltraining.com

www.FitnessExpertNetwork.com

- 444

"Resistance Training and What It Really Means"


By Matt Hill
Resistance Training and What It Really Means When most people hear the words resistance training they bring to mind visions of heavy weights and bulging blood vessels, when they should think of weight loss and heart health. Too many health conscience people are leaving out this major part of their training program because they do not understand how it works and thus do not grasp the benefits. A well designed training program includes diet, cardiovascular training AND resistance training to obtain the desired results. Resistance training consists of moving the body against a force, either gravity or a resistance band, to improve muscular tone, raise metabolism and strengthen the body. Training with resistance challenges the musculoskeletal system, nervous system and cardiovascular system. As these systems are challenged in the correct manor they will adapt to overcome the resistance. The adaptations include muscle and bone strength, better control over the muscles and improved circulation, all of which are going to raise the metabolism. When a muscle is challenged through resistance three things happen: 1. the muscle tissue grows to meet the challenge, 2. the nervous system recruits more muscle fibers to improve strength and 3. the cardiovascular system replaces oxygen used by the muscles in the lifting process. These three things are going to cause the muscles to tone, become stronger, the body to burn more fat and the heart to work more efficiently. Thoughts of stronger and more toned muscles should be synonymous with a higher metabolism and weight loss. Muscle tissue must burn a certain amount of calories to exist on our bodies and the amount and tone of muscle is directly proportionate to metabolism. As I said before, when muscle tissue is challenged it will grow stronger and more toned. If the resistance training program is continued so that the muscle tone and strength can be maintained, the body must raise the amount of calories that it burns through out the day. This is the body raising its metabolism and when combined with diet and cardiovascular exercise the body will begin to burn fat. The body will be burning more calories than it is taking in and the caloric deficit will cause a body fat percentage loss. When implementing a program of this type a doctor and fitness professional should be consulted before beginning. A certified fitness professional, or personal trainer, is trained to prescribe a safe and effective resistance/cardiovascular training program. These same trainers can work with clients to insure proper form and safety while training. Personal trainers are a good idea for those that have trouble sticking to a designed program or have very little knowledge of safe and effective resistance training. If a program is to be the
www.FitnessExpertNetwork.com - 445

most effective, resistance training must be included along with diet and cardio. Only by challenging the musculoskeletal, nervous and cardiovascular systems can someone obtain optimum results. By challenging the body to adapt and overcome gravity or an artificial force muscles will grow, bones will strengthen and the heart will beat more efficiently.

About the Author


Matt Hill is a certified personal trainer in Hoover, Alabama. He specializes in helping busy men and women develop muscle tone. He is a trainer and manager at Fitness Together-Hoover. He can be reached for a free consultation at or (205)981-9775.

www.FitnessExpertNetwork.com

- 446

"12 Reasons Every Adult Should Weight Train"


By Max Hoyt
Presented By Max Hoyt; IFPA-CPT During the past few years, more and more studies have shown that sensible strength training produces many health and fitness benefits. Key researchers have provided a wealth of data on the positive physiological responses to basic programs of strength training. Consider these 12 reasons to strength train: 1. Avoid Muscle Loss Adults who do not strength train lose between 5 and 7 pounds of muscle for every decade (Forbes 1976, Evans and Rosenberg 1992). Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our mid-life years. 2. Avoid Metabolic Rate Reduction Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Information from Keyes et al. (1973) and Evans and Rosenberg (1992) indicates that the average adult experiences a 2 to 5 percent reduction in metabolic rate every decade of life. Because regular strength exercise prevents muscle loss, it also prevents the accompanying decrease in resting metabolic rate. 3. Increase Muscle Mass Because most adults do not perform strength exercise, they do not first replace the muscle tissue that has been lost through inactivity. Fortunately, research (Westcott 1995) shows that a standard strength training program can increase muscle mass by about 3 pounds over an eight-week training period. This is the typical training response for men and women who do not do 25 minutes of strength exercise, three days per week. 4. Increase Metabolic Rate Research reveals that adding 3 pounds of muscle increases our resting metabolic rate by 7 percent and our daily calorie requirements by only 15 percent (Campbell et al. 1994). At rest, a pound of muscle requires 35 calories per day for tissue maintenance, and during exercise muscle through sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat accumulation. 5. Reduce Body Fat Campbell and his co-workers (1994) found that strength exercise produced 4 pounds of fat loss after three months of training, even though the subjects were eating 15 percent more calories per day. That is, a basic strength program resulted in 3 pounds more muscle, 4 pounds less fat, and 370 more calories per day food intake.
www.FitnessExpertNetwork.com - 447

6. Increase Bone Mineral Density The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle myoproteins also increases bone osteoproteins and mineral content. Menkes (1993) had demonstrated significant increases in the bone mineral density of the upper femur after four months of strength exercise. 7. Improve Glucose Metabolism Hurley (1994) has reported a 23 percent increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise. 8. Increase Gastrointestinal Transit Time A study by Koffler (1992) showed a 56 percent increase in gastrointestinal transit time (transit time is faster) after three months of strength training. This is significant due to the fact that delayed gastrointestinal transit time is related to a higher rise of colon cancer. 9. Reduce Resting Blood Pressure Strength training alone has been shown to reduce resting blood pressure significantly (Harris and Holly 1987). Our study (Westcott 1995) has revealed that combining strength training and aerobic exercise is an even more effective means of improving blood pressure readings. After two months of combined exercise, our program participants dropped their systolic blood pressure by 5 mm Hg and their dystolic blood pressure by 3 mm Hg. 10. Improve Blood Lipid Levels Although the effect of strength training on blood lipid levels needs further research at least two studies (Stone et al. 1982, Hurley et al. 1988) have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise (Hurley 1994). 11. Reduce Low Back Pain Years of research on strength training and back pain conducted at the University of Florida Medical School have shown that strong low-back muscles are less likely to be injured than weaker low-back muscles. A recent study by Risch (1993) found that lowback patients had significantly less back pain after 10 weeks of specific (full-range) strength exercise for the lumbar spine lumbar spine muscles. Because 80 percent of Americans experience low-back problems, it is advisable for all adults to strengthen their lower-back muscles properly. 12. Reduce Arthritic Pain According to a recent edition of the Tufts university Diet and Nutrition Letter (1994). sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritis pain need strength exercise to develop stronger muscles, bones, and connective tissue.
www.FitnessExpertNetwork.com - 448

There are 12 physiological reasons to perform regular strength exercise. On a more basic level, it is important to understand that proper strength training will help us to look better, feel better, and function better. Remember that our skeletal muscles serve as the engine, chassis, and shock absorbers of our bodies. Consequently, strength training is an effective means of increasing our physical capacity, improving our athletic performance, reducing our injury risk, and improving our self-confidence. Article written for IFPA by; Wayne L. Westcott, PHD, CSCS

About the Author


Max Hoyt is an IFPA certified Personal Trainer training in Orlando. He is a regular contributor to Ch.13 Health & Fitness TV segments. his website is www.orlandofitcamp.com

www.FitnessExpertNetwork.com

- 449

"Fitness Myths Exposed "


By Max Hoyt
Here is a collection of various fit myths you might have heard around your gym. Some of these are funny, but some of these fit myths can lead to real problems for fit minded people that take what they hear to heart. Your metabolism slows down once you hit 30. Thirty is not some magic number that signals the downfall of your body. In fact, your metabolism slows down because you lose muscle mass as you age unless you do something to prevent it. The age that this starts varies from person to person. But rest assured because if you are active and include resistance training as part of fitness regimen, you can and will keep your muscle mass and therefore you will keep your metabolism up and not experience the downward slide that so many do. No Pain, No Gain! WRONG, WRONG, WRONG!! This is a myth that should've died in the "80's", (along with big hair & Aquanet) but unfortunately we still hear this ethos espoused by so many in the gym and it is very dangerous. Pain is your body's way of telling you that something is wrong! When you feel pain during an activity, you should stop what you're doing and take stock of what you're feeling. If you think you can, you can try and return to the activity you were doing, but if the pain is there again, then stop for good. If the pain persists after basic first aid (cold, heat, elevation etc.. depending on the type of pain) then go to a doctor. This fitness myth is dangerous because pushing through pain can lead to an injury that will sideline you for a long time versus a couple of days or a week. Remember, if you're hurt, you can't train! Running is the best way to stay fit. Running (and cardio in general) is a necessary component of total fitness. It is not however, all you need to do. This myth doesn't take into account that resistance training has unique benefits that aren't provided by any other type of exercise. What running does for your heart, lungs and your circulatory system, resistance training does for your muscles, bones and joints. Without going into all the details (you can reference the other article I presented called "12 reasons why everyone should resistance train" by Dr. Wayne Westcott. For the specific benefits) just realize that this myth provides you with only part of the fitness solution. A complete regimen to ensure total fitness: cardio work + resistance training + sensible eating habits. Those three tied together will lead you to a place of fitness and wellness. Stay in your "Target Heart Rate" to burn more calories from fat. This myth is true, but the reasoning behind it is flawed. For years THR was the mantra in the fitness world. In the last few years, fitness professionals have learned that this approach is not the most affective way to get rid of extra weight.
www.FitnessExpertNetwork.com - 450

When you are in your THR zone you will burn a greater percentage of your calories from fat. The total volume of calories will be lower than as if you ran with a higher intensity. The way you lose weight is by burning more calories than you take in. It does not matter whether the calories you burn are from fat, carbs, glycogen etc... Calories in versus calories out is what does it. For example: say I burn 100cal in my THR zone (50-60% of my MHR) and 20% of those calories come from fat. That means I burned 20cal from fat. Now if I burn 200cal running at a higher intensity (85% of my MHR) and I only burned 10% of my calories from fat then I still burned 20cal from fat, but I burned 100 more calories in the same time! That means that at the end of the day when you came in under what your body normally gets to survive, your body will tap its fat stores to kick in the difference, that's how you lose weight! You don't need to warm up if you're careful when you exercise. This myth was created by those that don't have the patience to do things the right way. They will justify themselves by saying that they are pressed for time. Well, if you're pressed for time, shorten your workout, not your warm up. Warming up before you exercise is the best way to be careful! Just a quick 10min warm up on the treadmill can suffice. You want to warm up your core temperature a little before you begin. Don't stretch too much before a workout because heavy stretching can cause micro-tears in your muscle that can then be worsened by heavy lifting. The best time to exercise is early in the morning. The best time for you to exercise is whatever time you will be able to exercise consistently. Time of day is not important, getting regular exercise is. If you drink water when you exercise, you'll get cramps. The exact opposite is true for this fitness myth. Not drinking enough water can cause cramping. Remember that thirst is your last indicator of your hydration level. That means that by the time you realize you're thirsty, you're already dehydrated! Make sure to drink plenty of water throughout the day. The recommended amount is eight 8oz. glasses. Active people will need even more. Women who lift weights will develop big, bulky muscles. Fitness professionals hear this one all the time. The reason women don't have to fear bulking up is because they don't have the massive amount of testosterone in their bodies that men do. Men have anywhere between 10x to 40x the amount of testosterone than women. Women body builders severely restrict their calorie intake, fat intake, and most supplement with testosterone to build the masculine muscle frame that most women worry about getting. Women that eat right and work out will develop muscle tone that is feminine in appearance, so don't worry ladies! Exercising the same muscle every day is the fastest way to gain strength. If once is good then three times is better right? WRONG! This fitness myth is dangerous because overtraining a muscle is a major contributor to sports and gym injuries. All muscles need time to recover from the stress you place on them during your workout. The latest studies
www.FitnessExpertNetwork.com - 451

suggest that a muscle isn't fully recovered until 72hrs. after your last rep. If you are strength training and you have hit a plateau, take one week off from all lifting and when you come back I bet you that you'll notice a difference in your ability in the gym. I advise everyone to take a week off after six weeks of training for just that reason. Not being sore means I didn't work out hard enough. When you first start a workout program. It's not uncommon to be pretty sore. However, as your level of fitness improves, you will find that your body heals faster. When you adapt to one level, you should increase the resistance to make sure you make steady progress, but you can't always rely on muscle soreness as your barometer. It's okay to be tight the next day from your workout but if you are sore for 3 or more days, then you did too much. Remember, no pain no gain is not the way to go. You can have muscle growth and strength gains with only mild soreness. If I can't workout enough, I don't go at all. Okay, that's like saying you wouldn't want to win the lottery because of all the taxes you'd have to pay. There are ways to maximize your time in the gym. I train most of my clients for 30min sessions and we get a lot accomplished. I understand that the demands of a family and a job can make it hard (I have a two month old and I train full time) but remember; anytime you can get in the gym (or workout anywhere for that matter) it's a good thing. Not every session in the gym has to be Herculean in order to benefit your health & fitness. Sometimes it's a victory just to get into the gym and when you do that, you should be happy that you pushed to go, not upset because you couldn't stay for an hour! I need to work my 'lower abs' to shrink my belly. THERE ARE NO LOWER ABS!! There are three muscles that comprise your mid section. Rectus abdominus, obliques (internal and external) and your transverse abdominus. The rectus abdominus has the "6pack" look because of the way it lays over your ribs. It's true that different exercises can make you feel the work more in the lower part of the rectus abdominus, but trust me, it's all the same muscle. If you want a 6-pack (it's very hard for women to achieve this look due to the amount of essential fat a woman carries versus what a man carries) then you need to burn fat. You can't see the abs if they're covered by fat. I can "Spot reduce" by training an area over and over again. YOU CAN NOT SPOT REDUCE! You have no control over where your body pulls fat from as you burn it off. Everyone has areas on them that are more stubborn than others. We all know that one spot that seems to resist our best efforts but the key is consistent exercise and nutrition for the long term. You can't live right for three or four months and then stop because you haven't achieved your goal. Real progress takes a long time! Most people you see that have achieved great results have been working at it for around a year or more. The supplement ads want you to believe that you can do this much faster but that's just not true. Some rare people can and they're usually the ones that you see in the magazines. Most people will achieve their results from long term effort. Don't believe the hype when it comes to a new you in three months. You can make great progress in
www.FitnessExpertNetwork.com - 452

that time, but can you imagine the changes in your body from a whole year of making the right choices? It's something powerful to see!

About the Author


Max Hoyt is an IFPA certified Personal Trainer training in Orlando. He is a regular contributor to Ch.13 Health & Fitness TV segments. his website is www.orlandofitcamp.com

www.FitnessExpertNetwork.com

- 453

Core Training: What Is It and Why Do I Need It?


By Dr. Michael J. Norwood
Okay, everyone's into core training, but what is it and why do you need to include it in your fitness arsenal? If you're reading this article, you're probably either a fitness fanatic looking for an inside tip on how to shred up your midsection or a sports enthusiast seeking a competitive advantage for your upcoming event! heck if you're on top of your game, you're probably both! Whatever your persuasion, you've no doubt read many recent articles and have watched enough late-night infomercials (you know who you are) to know that core training is the 'latest' craze in fitness. While many (e.g., fitness marketers) regard core training as this new, technologically contrived phenomenon, it's actually a type of training that's been around since, well, the beginning of time. When our ancestors chopped down trees for firewood, the core was involved. When they fought game for food and dragged it back to the cave, core again. When they swam across the river, crawled through the mud under barbed wire and climbed high walls to rescue damsels in distress (I've been watching way too much Shrek!), yep, core again. While you scratch your head & wonder, 'where is he going with all of this'? You guessed it: you're using your core! In short, all human movement is initiated and originates from our core muscles. Where's Your Core & What's It For? Think of your core as either your 'muscular corset' or the 'hub' of your body much like the hub of a wheel that consists of six muscles located in the torso designed to stabilize, generate multidirectional force and neutralize external forces. The six muscles are 1) transverse abdominis, 2) rectus abdominis, 3) internal obliques, 4) external obliques, 5) erector spinae & 6) quadratus lumborum. The transverse abdominis runs horizontally beneath the internal and external obliques and is designed to pull the abdominal wall inward, thereby stabilizing the spine. Aside from attracting others due to 'six pack' appeal, the function of the rectus abdominis is to allow trunk flexion (i.e., bending forward). The internal obliques run beneath the external obliques from the top of the hips up to the lower ribs and are responsible for trunk flexion and rotation (e.g., a golf swing, baseball swing or tennis swing). The external oblique muscle fibers run diagonally down and medially (i.e., towards your body's midline) and are also involved in trunk rotation and flexion.
www.FitnessExpertNetwork.com - 454

The erector spinae muscles run along the spine from the sacrum to the skull and act as spinal stabilizers which also enable trunk extension and lateral (i.e., side-to-side) flexion. Finally, the quadratus lumborum runs from the hip to the ribs and acts to stabilize the lumbar spine (located in the lower back region) and also serves to flex the trunk laterally. What is Core Training and How Can It Improve My Performance? As I described earlier, the core-specific muscle groups are responsible for trunk extension, flexion, rotation and stabilization which are all functions essential for both functional & sport-specific performance--stability, coordination, agility, speed, power and balance. In short, these muscles serve as the foundation from which to launch all movement by stabilizing the spine. If we refer to my earlier 'hub of a wheel' analogy, you could think of solid spokes attached to a weak hub. No matter how solid those spokes are, if the hub is not strong, then the performance of the wheel is compromised. Similarly, athletes (or individuals who want to improve their activities of daily living) who spend most of their time training the traditional body parts like bodybuilders: chest, arms, shoulders, back and legs without loading their core in a sport-specific manner (or a functional "daily activities" manner like picking up groceries) will not realize their full potential and may even be setting themselves up for injury. Dr. Brian Hainline, the Medical Director for the U.S. Open, cites that recent surges of injuries amongst elite tennis players may be attributable to weak cores resulting in too much stress placed on the hips, groin, legs and wrist (i.e., poor transference and expression of energy from the core to the limbs). My close friend and colleague, Dr. Gerald Larson, an exercise physiologist and sport performance specialist puts it aptly, 'having strong limbs without having a solid core is like shooting a canon out of a canoe.' This type of anatomical disharmony leads to decrements in performance and certain forms of injury that Dr. Hainline is seeing with several tennis players. Core training is little more than progressively loading sport-specific movement (or functional movements) which stimulates the core to adapt to the training stimulus thereby improving energy transfer from core to limbs. As I train my clients, I must say the mantra, 'chin up, shoulders back and chest out' at least a thousand times per session. This anatomically correct posture consistently engages the core and typically puts the client in perfect lifting position which invariably translates into enhanced activities of daily living and sport performance as well. There are numerous ways in which to engage the core, many of which I will be addressing in upcoming articles. In the meantime, I recommend that the next time you're in the gym to keep your head up, shoulders back and chest out--it's an excellent and empowering way to go through life!

www.FitnessExpertNetwork.com

- 455

About the Author


Dr. Michael J. Norwood, NSCA-CPT is the Founder and President of Dynamic Edge The Peak Fitness Professionals, and is a highly sought after fitness and peak performance consultant specializing in teaching busy professionals and their families how to effectively incorporate fitness into their busy lifestyles. He also helps athletes of all levels compete consistently in their ideal performance state by combining and applying his vast knowledge of sport-specific training and performance psychology to each training session. Visit: www.lasvegaspersonaltraining.com

www.FitnessExpertNetwork.com

- 456

Cancer Related Fatigue and Exercise


By Michael P. Keenan
I have had the privilege to work with many clients who are cancer survivors. Each has a unique story, and is willing to serve others weathering this storm. This article is a testimony to those who refuse to quit! Cancer Related Fatigue (CRF) is defined as a reduction in physical, psychological and social functioning and results in significant distress for clients and care givers. Clients report fatigue is a major obstacle to maintaining normal daily activities and quality of life. CRF can appear suddenly and is different from fatigue of everyday life. Clients may use the following words when describing CRF:

Weak Worn out Drained Wiped out Weary Exhausted

Possible causes of CRF range from:


Pain Depression Poor sleep Hematological concerns Loss of appetite Lack of exercise Cancer treatment

Seventy five percent of cancer patients surveyed consistently experienced fatigue during and after cancer related treatments. Sixty percent went on to say that fatigue affected their daily lives more than any other symptom. Fatigue was not only the most prevalent cancer side effect, but it also lasted the longest. So what can be done? There are many therapies, such as pharmacology to increase white and red blood cells counts, humor therapy, cognitive therapy and physical therapy. The focus of this article will center on fitness therapy. In order to stratify the potential client for fitness, we need to look at the following criteria. We begin with a comprehensive medical history, along with physicians recommendations. We review pharmacology and other treatments. We gather subjective

www.FitnessExpertNetwork.com

- 457

information, such as goals and pain/fatigue. A full fitness assessment is preformed, and from this we design an exercise program to meet the client at their individual needs. Depending on the individual, there may be restrictions to exercise. These should be reviewed with the client and their physician. These are:

White blood cell count (Norm 4.0 to 10.0 cells/cmm) Hemoglobin (Norm 130-180 grams/liter) Platelet counts (Norm 150-400 million/liter)

Many times following chemotherapy, the clients white count is too low, and they are susceptible to illness. Strict contraindications for exercise are

Severe joint or bone pain Sudden dizziness or shortness of breath IV Chemo with 24 to 48 hours Severe nausea Excessive weight loss Severe fatigue

Our Fitness Assessment is comprised of:


Height and Weight Blood pressure Resting Heart rate Sub-maximal aerobic treadmill test Percent Body Fat Girth Measurements Hand Grip Strength Dynamometry Modified Push Up test Modified Sit Up test Sit and Reach Flexibility Test Posture and Balance

For the client who has experienced either surgery or radiation to the neck, upper extremities or torso, shoulder, elbow wrist and hand range of motion is evaluated as well. When deciding on exercise prescription and program design, we first speak with the clients physician to determine what their guidelines are. Secondly, we interview the client, to determine what subjective complaints they might have, and to ascertain what are their goals and expectation of entering our exercise program. In our one on one training environment, the program is individualized, and they are given instruction as to what should be done while they are away from our studio. It is important that reps, sets, resistance and rest periods are clearly spelled out. Generally, because we tend to stay in the 10 to 12 range with reps, our rest times are generally 30 to 40 seconds between sets. Longer rests are allowed, but keeping the client with 55% of their predicted maximum heart rate.
www.FitnessExpertNetwork.com - 458

The components for exercise prescription are flexibility, strength training and aerobic conditioning. Flexibility helps improve joint function, relieves stiffness and pain that accompanies chemotherapy and radiation, and promotes physical and mental relaxation. Strength training helps prevent muscle wasting, and aids with ability to perform normal activities of daily living. Program should include upper and lower extremity strengthening exercises, as well as trunk and abdominal exercise. When appropriate, performing multiple joint functional strengthening exercises is preferred. Modes of resistance vary, but could be dumbbells, cuff weights, rubber tubing or even body weight. When building your strength program, we try to indemnify a weight that can be lifted 10 to 15 repetitions, for 2 to 3 sets per body part. A full body workout is optimal, and should be performed 3 times per week. Again, watch for signs of severe fatigue or pain. Cardiovascular exercise is the third component. By working the heart, patients can combat fatigue and increase their endurance. Cardio training helps to maintain your current level of function and prevent muscle wasting. Blood flow is increased to all the vital organs, especially the lungs, which aids in decreased risk of pneumonia. With most clients, heart rate is the indicator for level of exertion with cardio training. Target heart rate (THR) is defined as 55 to 70 % of your individual predicted maximum heart rate. Maximum heart is calculated as being 220- your age. Another method of gauging exertion is The Rate of Perceived Exertion Scale (RPE). For simplicity, we use a 0 to 10 scale, 0 is no effort, and 10 is an extreme effort. The reason for using this scale is that sometimes heart rate is not a true indicator of exertion. For example, Beta Blockers for hypertension and some chemotherapy drugs make using THR a poor indicator for exercise intensity. On average, chemotherapy clients should aim for a RPE of 5 to 6, with a maximum of 7. Other positive effects of exercise for cancer clients are

Reduce percentage of body fat Increase aerobic capacity Reduce body fat Decreased reports of Nausea Shorten length Stay in Hospital Reduce Pain Stimulates blood counts Enhances immune system

Managing fatigue is important component as well. We encourage all of my clients to consider the following. Rest and sleep are important, but can be done is excess. The fatigue will not improve with excessive sleep and rest. Try to maintain as much normalcy in sleep patterns. Activity will help with avoiding excessive rest and boredom as well. Nutrition is very crucial to regaining energy. Focus on live foods, such as fruits, vegetables and grains. Meals should be well balanced, eating small portions every 3 to 4 hours. Set a goal to drink at least 1 gallon of water daily. Energy conservation allows you to prioritize your activities, and most importantly, do activities you enjoy. You this overview as a guide to overcoming your cancer related fatigue, and get back into life.
www.FitnessExpertNetwork.com - 459

About the Author


Michael Keenan is the owner/director of Fitness Together in Manasquan and Lake Como New Jersey. Michael is a Certified Fitness Therapist, and can be reached at www.ftmanasquan.com. A free health and fitness consultation and first free workout is offered to all new newsletter subscribers.

www.FitnessExpertNetwork.com

- 460

Exercise and Pregnancy: An Overview of Program Design


By Michael P. Keenan
Whether you are pregnant, or planning on being so, it is good for you to be informed as to what makes up a good program. The following is an overview for program development. Normal pregnancies can engage in exercise with almost no restrictions, without compromising fetal growth and development or complicating pregnancy or labor. There are many benefits to exercising during pregnancy.

Easy return to pre-pregnancy weight, strength and flexibility Greater energy reserve and enables women to cope more easily to everyday tasks of living Lower heart rate response to a given workload, improved physical work capacity necessary for carrying additional weight of pregnancy Helps with labor and delivery Facilitates circulation Increased strength helps support breast size, additional weight and posture changes that occur during pregnancy. Flexibility exercises reduce back discomfort, muscle tensions, leg cramping and assists with labor positions Decreased symptoms of pregnancy, including excessive weight gains, constipation, varicose veins and general body discomfort. Lower cesarean section rate (> 20%) Shorter recovery after delivery Lower perceived exertion during delivery Enhanced psychological well being

The components of a proper fitness programs are


Posture and body alignment Stretching and range of motion Muscle strength and endurance Cardiovascular endurance Balance Body composition Relaxation

Intensity and frequency of exercise is important, as the body changes, so must the level of intensity. Exercise intensity must be mild to moderate, modified according to maternal symptoms and tolerance. Exercise should not induce shortness of breath, and holding the breath to produce a Val salva maneuver is directly contraindicated.
www.FitnessExpertNetwork.com - 461

Exercise frequency is just as important. Daily aerobic activity is encouraged, duration of which should be in excess of 30 minutes. Resistive training should be 3 times a week, with 30 to 40 minutes of intermittent activity. Functional exercise is most encouraged, such as squats, lunges and step ups. Not only doe it help with strength, but balance as well. Upper extremity exercise can be performed in sitting, be certain to support low back to limit postural dysfunction. Upper extremity exercises should be performed with a weight that can be lifted 12 to 15 times, with a moderate effort level. Two to three sets per exercise is sufficient. Recommended exercises are

Seated chest press Seated rows Lateral/Forward raises (avoid military press) Latissimus pull downs Triceps extensions Bicep curls Upright rows

Lower extremity exercises consist of


Modified squats Modified lunges Hip extension/abduction Calf raises

Cardiovascular exercises consists of


Stationary recumbent bicycling Treadmill walking Elliptical training Low impact aerobics Water aerobics

Just like other modes of training, there are certain signs and symptoms that can not be ignored. If any of the following occurs with training, please consult your physician

Any signs of bloody discharge from vagina Any pre-mature rupture of the membranes Sudden swelling of face, hands or ankles Persistent, severe headaches or visual disturbance Unexplained dizziness or faintness Any signs of Phlebitis (pain and swelling in the calf) Excessive fatigue Palpitations, chest pain Persistent contractions, pre-mature labor Unexplained abdominal pain
- 462

www.FitnessExpertNetwork.com

Insufficient weight gain (< 1 kilogram/month during last 2 trimesters) Onset of menstrual like cramps or pelvic pressure Difficulty walking Persistent nausea or vomiting Numbness to any part of the body

When we take on a client who is pregnant, we take all these considerations into program design. You should carefully consider all the parameters of this plan when designing your program. Please consult your physician before beginning any exercise program.

About the Author


Michael Keenan is the owner/director of Fitness Together in Manasquan and Lake Como New Jersey. Michael is a Certified Fitness Therapist, and can be reached at www.ftmanasquan.com. A free health and fitness consultation and first free workout is offered to all new newsletter subscribers.

www.FitnessExpertNetwork.com

- 463

Fibromyalgia and Exercise: An Overview for Program Design


By Michael P. Keenan
Fibromyalgia is an autoimmune disorder that conventional medicine states has an unknown cause and tends to treat with powerfully toxic medications. It is characterized by pain, tenderness and stiffness of muscles and connective tissue structures. Its symptoms are classified into three categories:

Core symptoms: 100% of all fibromyalgia (FM) clients experience generalized pain Characteristic symptoms: 75% of clients possess chronic fatigue, disturbed sleep patterns and morning stiffness Common symptoms: 25% of clients have tingling fingers, IBS, headache, subjective feelings of swelling, and various psychological abnormalities

Fibromyalgia and Chronic Fatigue Syndrome (CFS) are very similar, and some medical authorities consider them to be different manifestations of the same disease. Over 75% of the symptoms of FM and CFS are the same, but fatigue rather than pain is the primary symptom of CFS. There are many theories as to the cause of FM, but let us examine 2 possible causes. The first rises from the potential reduction of blood to three parts of the brain, which causes the physical manifestations of depression. The second and possibly more probable cause is named Leaky Gut Syndrome (LGS). LGS is characterized by undigested food or partially digested food particles crossing the gut wall, initiating an immune response. The particles that pass through the gut wall become antigens which invoke specific immune antibodies. The mucus membranes that line our digestive system become compromised, and the antigens damage the gut wall. Eventually the antigens overrun the antibodies, and once the number of immune complexes entering the blood stream reaches a certain level, the immune system shuts down. With this shutdown, the number of phagocytes and macrophages reduces, and the immune complexes spread throughout the body. These immune complexes settle in the muscle and connective tissue, which sets up local inflammatory responses. With this chronic inflammation, chronic pain and stiffness become the primary symptoms. There are ways to avoid leaky gut syndrome. The most important of these is diet. Eating a diet rich in organic fruits and vegetables is the first step. Avoid a diet high in saturated fats, lean free range chicken, turkey and wild caught fish are better protein choices. Processed foods are the cause of much health issue, and FM is no exception. These man made food additives are foreign to our bodies, and strongly contribute to leaky gut syndrome. Water consumption is paramount to a healthy digestive system. The average person should be consuming no less than 1 gallon of water daily. The challenge with
www.FitnessExpertNetwork.com - 464

consuming less than this optimal amount is the slowing of the digestive system, which further builds up the toxins in the gut. The body will steal water back from the large intestine, causing constipation. Most fibromyalgia clients do not experience daily bowel movements, and this accumulation of fecal matter increases the toxins in the digestive system. Another symptom of this syndrome is gastric reflux, again due to a slowing digestive system, which can be traced back to less than optimal water consumption. Exercise is crucial in helping the FM client. Exercise will aid in:

Decreased transit time of food moving through the gastrointestinal system Increases dynamic flexibility of muscle and tendons Increased endorphin released by the hypothalamus, healing and uplifting with natural pain relief and sleep deepening Reduced stress, increased energy, which reduces fatigue Stimulates the production of serotonin and growth hormone, the exact pain reducing and muscle repair hormone imbalances linked with individuals with FM Enhanced production of T-Cells from the thymus, providing a greater number of immune boosting cells

An exercise program should begin with low levels of exercise, with as few as 5 minutes of continuous exercise, progressing to 50 to 60 minutes of intermittent exercise. A mild to moderate cardiovascular program is recommended. Full body stretching is key to the prevention of FM symptoms. All resistance exercises should be pain free, using a 12 to 15 rep count with mild resistance. Overtraining will rob an already stressed body of blood and nutrients it desperately requires. Keep exercising consistently and you will find that the pain following the workout will lessen, as will your FM symptoms.

About the Author


Michael Keenan is the owner/director of Fitness Together in Manasquan and Lake Como New Jersey. Michael is a Certified Fitness Therapist, and can be reached at www.ftmanasquan.com. A free health and fitness consultation and first free workout is offered to all new newsletter subscribers.

www.FitnessExpertNetwork.com

- 465

How we Measure Health and Fitness


By Michael P. Keenan
Many of my clients question How do I know whether or not I am really in shape; or not? What do I base this on? The truth is, there are objective tests that your personal trainer will use to answer these very simple questions. In addition, normative data exists to quantify the results of these tests, to determine what demonstrates a good result from a poor result. These normative data results are both age and gender specific. Your certified personal trainer has access to this data, and will explain the results to you. Then a plan can be implemented to improve or maintain these test results. First, lets look at 5 basic parameters of fitness. They are: 1. 2. 3. 4. 5. Strength Anaerobic Endurance Aerobic Endurance Flexibility Body Composition

Strength is defined as the ability to meet and exceed a specific resistance, such as a single lift, push, pull or carry. Failing to meet this resistance usually ends up in failure to complete a task, or worse an injury. This is why strength is a very important component of fitness. Strength can be measured simply by performing Hand Grip Dynamometry or a Sub-Maximal Predicted Bench Press. The second parameter of fitness to be evaluated is Anaerobic Strength, the ability to perform a resistance related task to fatigue, such as working in a garden, playing a sport, repeated functional tasks, such as lift, push pull or carry. This type of resistance training achieves the greatest results with relation to fat burning and development of muscle tone and shaping. Why? This method of training has demonstrated the greatest increases of lean body mass, which in turn increases your resting metabolic rate, which consumes more stored energy (body fat) Your certified personal trainer can measure this with a timed sit up test and/or push up testing. The third parameter of fitness is called Aerobic Endurance, a low level task repeated over time. This is the least effective way to lose stored body fat. Why? If we were efficient at burning fat during aerobic endurance, our ancestors would have died during the act of hunting and gathering food. When our blood sugar drops below a certain level, our metabolic rate slows down. So, what is the best method to perform aerobic training? 30 + minutes at 55% to 70% of your predicted maximum heart rate (max HR) A simple formula is 220- Age = Maximum Heart rate. Now divide that number by .55 and you will see the low end of what is called your target heart rate. For our purposes, our clients never exceed 70% of their predicted maximum if the goal is fat burning. Your certified personal trainer could perform a variety of sub maximal treadmill tests, or the commonly used 3 minute step test.
www.FitnessExpertNetwork.com - 466

The fourth parameter of fitness is Flexibility, defined as the Static and Dynamic range of motion around a joint or joints. There are components of flexibility that we can not change, such as tendon and ligament lengths. However, there are things we can change, such as joint capsule, resting length of muscle and stretch receptor reactivity. Why is this important? Tight muscles place stress on other structure that are not designed to handle that stress Tight hamstrings place stress on low back during forward bending activities. For upper body flexibility, a simple Back Scratch test can be performed, and for lower extremity the sit and reach test is performed. The fifth and final parameter is Body Composition .We look at lean body Mass (muscle, bone tendon, connective tissue, blood and organs, all energy consuming body mass) vs. stored body fat. Body fat is important, lubricates joints, protects vital organs, is a readily available energy source, however when stored in excess is counterproductive. Your certified personal trainer could use a device that measures Electronic impedance to determine percent body fat, or measurements could be taken using skin fold calipers, and these measurements are entered into an equation to determine the clients body fat percentage. These 5 parameters will help you to determine your level of fitness. Consult your certified personal trainer to have these tests administered, then set up a plan to insure that the proper exercise program is in place for you to achieve the maximum results.

About the Author


Michael Keenan is the owner/director of Fitness Together in Manasquan and Lake Como New Jersey. Michael is a Certified Fitness Therapist, and can be reached at www.ftmanasquan.com. A free health and fitness consultation and first free workout is offered to all new newsletter subscribers.

www.FitnessExpertNetwork.com

- 467

Squats verses Leg Extensions: Open and Closed Kinetic Chain and The rationale for Strength and Function
By Michael P. Keenan, B.S. C.F.T.
A great number of my clients wonder why am I squatting, and why does my trainer tell me its the most important exercise in my routine? The answer is simple. Out of all functional tasks we perform each day, the sit to stand activity predominates them all. I explain to my athletes, the squat prepares you for explosive speed and balance. To my obese clients, the squat uses your hips and thighs, which contain the greatest amount of muscle mass, which will help to burn the greatest number of calories. To my senior exercise clients, I explain that the squat will help them stand up off the toilet, which means they will not have to shout for help from the bathroom! What I will demonstrate more objectively is why the squat is more effective than the leg extension exercise. First, lets look at the open verses closed kinetic chain model definition. Open kinetic chain means that the tibia is moving upon a fixed femur, such as in a leg extension or leg curl. There is no force being applied under the foot, therefore, the chain is open. Closed kinetic chain means the femur is moving upon a fixed tibia, with the ground or other support (such as a step or leg press platform) under the foot, so the chain is closed. When the chain is closed, the integrity of the joint is more stable. Joint compression forces between the femur and tibia are higher, which keeps the femoral condyles seated properly in relation to the medial and lateral menisci. The quadriceps and hamstrings are cocontracting, decreasing the shearing forces on the meniscus and articulating cartilage, and with proper technique, shearing forces to the posterior patella are minimized. If we were to look at force vectors about the knee, we would see higher compression forces and lower anterior translation forces at the joint during knee extension with a closed kinetic chain activity as opposed to the open kinetic chain. Lets look at what happens at the knee during an open kinetic chain leg extension. When the knee is bent to 90 degrees, we know that there are more joint compression forces than anterior translation forces. When the knee begins to extend, there is a sharp change in force vectors about the knee. With each degree of extension, joint compression decreases while anterior translation forces increase. This action repeated over time and with high levels of resistance can have negative effects on the knee joint, namely the menisci, the anterior crusciate ligament and the patella femoral joint. We know that when a muscle contracts slowly, and with high tension, there is a reciprocal inhibition of the opposing muscle group. So now the hamstring muscles relax, allowing for greater anterior translation forces to be applied to the joint. This causes excessive strain on the anterior crusciate ligament and shearing forces to the posterior horn of the menisci. In most cases. the vastus lateralis is allowed to predominate in the extension moment, causing excessive lateral glide of the patella, resulting in a lateral tracking dysfunction.
www.FitnessExpertNetwork.com - 468

This is especially important for the female client. Females tend to have wider hips, and there fore a larger Q angle. Q angle is measured from the Anterior Superior Iliac Crest, to the Patella, then to the Tibial Tubercle. A Q angle of greater than 15 degrees will result in a lateral tracking patella with open kinetic chain activities. Those who do not understand this mechanism tend to try to remedy this dysfunction by strengthening the quadriceps in the open kinetic chain position, further exacerbating the condition. I believe there is a risk to benefit ratio with all exercises. In the body building world, I understand the need for isolation exercise. However, in the general fitness, athletic and medical fitness model, it appears that closed kinetic chain activities offer the highest benefit with the lowest risks. When working with a client with a history of patella femoral syndrome, meniscus tear and anterior crusciate repair, we would say that open kinetic chain knee extension is contraindicated. So what is the proper activity for this individual? Squats, static lunges and step ups. Lets look at some of the absolutes with relation to this activity. First, just like every activity, there is a progression. The leg press allows the client to work with less than their actual body weight, so we usually begin with this. This is followed by using a physioball placed against a wall, and the client performs squats while leaning back onto the ball. Once the client can perform with activity with proper technique and range of motion, we move away from the ball and perform body weight squats. The next progression is adding weight with a dumbbell, usually held against the chest and placed under the chin. The final progression is placing a bar across the shoulders, which allows for the greatest resistance to be applied to the exercise. The second absolute is the balance component. Gray Cook has been quick to point out in his research just how reaction forces with cause the body to balance itself without conscious thought. I agree. When squatting, your muscles will work in symmetry with each other, hamstrings, quadriceps, gluteals, back extensors and abdominals all cocontract in concert to perform the activity. Smaller assisting muscles contract to fine tune the movement, muscles that can not be isolated in an open kinetic chain knee extension exercise. The third component involves energy usage and efficacy of exercise. Obviously, more energy will be required for a squat than a leg extension activity. Weight loss is the number one reason people seek out a personal trainer, so choosing the proper exercise for this purpose is paramount. With concerns to efficacy, the squat is a functional activity, you need to lift, sit, stand and carry in life, whereas in life no one needs to perform high resistance knee extension in the open chain position. The fourth component is technique and functional range of motion. In general terms, I want my clients to be able to squat to 90 degrees of hip and knee flexion before proceeding to the next level of progression. To allow progression before this is mastered in my opinion is asking for trouble. It gives a false sense of security, balance and proprioception is not properly trained, and more weight will not help this lack of progress. Safety, form, range of motion and balance are the indicators for progression.

www.FitnessExpertNetwork.com

- 469

I believe that when designing your exercise program, you must look at what are your goals, and then decide which exercises will help you achieve them. My hope was to explain how the squat differs from the leg extension, choose wisely and let your body be your guide.

About the Author


Michael Keenan is the owner/director of Fitness Together in Manasquan and Lake Como New Jersey. Michael is a Certified Fitness Therapist, and can be reached at www.ftmanasquan.com. A free health and fitness consultation and first free workout is offered to all new newsletter subscribers.

www.FitnessExpertNetwork.com

- 470

4 Great Fat Burners!


By Michael Reyes
Fitness Extra: 4 Great Fat Burners!
"Know the true value of time; snatch, seize and enjoy every moment of it. No idleness... never put off till tomorrow what you can do today." -- Lord Chesterfield, English man of letters (1694-1773) What is the best exercise to burn fat? In reality, there is no "best" exercise to burn fat because its more of an issue related to sufficient intensity and consistency which helps to speed the metabolism. Not necessarily the exercise itself. However, all things being equal, I will admit that there are certain cardiovascular exercises that seem to get the job done quicker and with more efficiency than others. Michael Reyes, owner of BAM TRAINING INC., puts it best when he defines cardiovascular exercise as "the ability of the heart, lungs and arteries to deliver oxygen (which is carried in the blood) to working muscles, and your muscles ability to use that oxygen to perform work over a particular period of time." Reyes also states, "By increasing your level of cardiovascular fitness, you are increasing the rate that your body can burn calories. The more aerobic an exercise is, the greater effect it will have on your aerobic enzymes (which help you burn more fat), cardiovascular fitness and metabolism -- and ultimately your percentage of body fat." That is exactly what you want to accomplish. That being said, Im providing my top 4 cardio exercise fat burners (in no particular order): Jogging -- I know that everyone can't do it due to fitness levels, possible knee injuries or excessive body fat. However, jogging burns a lot of calories and absolutely revs the metabolism. People who jog and use a calorie-restricted diet seem to lose fat at an accelerated pace. A 30-minute jog at 5.2 miles per hour burns approximately 350-400 calories. The cumulative effect over a month or more is significant and turns you into a fat-burning machine.

www.FitnessExpertNetwork.com

- 471

Stepmill -- Found in most health clubs and not to be confused with the traditional stair stepper, the Stepmill actually has revolving steps that you continually climb while holding onto side bars. It is a very difficult workout when first beginning and many people can only last several minutes. If you build your capacity with natural progression, youll be doing 20-30 minutes within a month. Youll also burn approximately 350 calories in about 30 minutes. Aerobic Classes -- This falls into the category of many cardiovascular exercise classes such as Cardio Kick Boxing, Jazzercise and Cardio Boot Camp, etc. As long as the class is aerobic and challenging youll get tremendous benefit. The calorie expenditure is dependent upon the type of class as well as continuous aerobic movement. Spinning -- Spinning is an indoor specialized stationary-bike-ride class, limited to about 15 people and lasting about 45 minutes. Your spinning instructor plans a ride over imaginary terrain by changing intensity and speeds. The ride is set to upbeat music so its a load of fun. Youll get extremely fit by spinning and will burn inches off your butt and shape your legs. Dont assume that I dont like or approve of other forms of cardiovascular exercise. In fact, power walking is an excellent form of cardio and actually what most beginners should start with. I just wanted to give you my calorie-crunching favorites. As always, check with your doctor before starting any exercise program

About the Author


BAM FITNESS CLUB 5139 N Loop 1604 W #104 San Antonio, TX 78249 210-492-3215 Email bamfitnessclub.com http://www.shaklee.net/bamfitnessclub

www.FitnessExpertNetwork.com

- 472

6 Cheap At-Home Workouts!


By Michael Reyes
"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success." -- Stephen A. Brennan Cant afford a gym membership? No problem. There are many exercise "tools" one can use to effectively work out at home that dont break the bank. The home workout saves time as far going back and forth to the gym and allows for great flexibility concerning the time you work out. In addition, if one has small children, it eliminates child care and baby-sitting issues and expenses. Heres a quick glance at some tools and tips: Pedometers: Many people have treadmills in their homes, but sometimes the workout can get boring. I recommend investing in a pedometer that counts steps. A person can carry the pedometer with them during the course of a day with the goal of walking 5,000-10,000 steps (2,000 steps is equivalent to one mile). Whatever steps are not completed during the course of the day can be done on the treadmill. This makes working out less drudgery. Bodybars: A weighted bodybar is a great tool for working out at home. A good one for home use would be a four-foot bar. The bodybar is a weighted bar with foam cushioning for added comfort. The bar weighs nine pounds, is under 30 dollars and can be used for squats, lunges, overhead presses, biceps curls, triceps extensions and chest presses while lying on the floor. Medicine Balls: These unique and versatile balls help to develop muscular strength, increase stability and help with joint integrity. They can weight up to 12 pounds or more and can be used to simulate free weights, as well as be used to perform unorthodox movements in the privacy of ones home. For example, walking lunges while holding a medicine ball over ones head helps with lower and upper body strength. One can also perform isolation exercises for each area of the body Dumbbells: Dumbells can be purchased for the home and one can invest in a safe material such as neoprene or vinyl. This will help to protect household items of value and allow one to get
www.FitnessExpertNetwork.com - 473

a good overall body workout. Dumbbells can be purchased for 50 cents per pound and up. The lighter neoprene and vinyl dumbbells are also good for aerobic tapes that incorporate light free weights. Resistance bands: Resistance bands are small, inexpensive and an extremely effective exercise tool. One can work the entire body with all types of resistance exercises. It provides for a perfect home workout. I also recommend that door attachments be purchased for additional exercises. One should pay attention to the various colors of bands to determine weight resistance. In most cases, yellow is three pounds, green is five to six pounds and red is approximately 10 pounds of resistance. Videos: There are many types of videos from, Pilates, Yoga, and aerobic/weight training combinations. Along with one of the recommendations above for resistance training, one can perform two days of resistance and two days of an aerobic-type video. This provides for a balance of strength training and aerobics.

About the Author


BAM FITNESS CLUB 5139 N Loop 1604 W #104 San Antonio, TX 78249 210-492-3215 Email bamfitnessclub.com http://www.shaklee.net/bamfitnessclub

www.FitnessExpertNetwork.com

- 474

6 Fitness Myths Revealed!


By Michael Reyes
Do you still believe in Santa Claus or the Tooth Fairy? From a fitness myth perspective, maybe you do... There is a tremendous amount of information available in the fitness industry and a lot of "experts" making claims about the right way to work out. Yet one fact remains -- many people are still confused about fundamental fitness truths. With so much information out there, who can blame them? The American Council On Exercise (ACE), one of the largest and finest personal training certification organizations, recently asked its trainer base to conduct a poll of their clients. ACE wanted to find the six major fitness myths that people are still confused about. More than 1,500 ACE-certified Professionals responded to a request for the most pervasive myths about exercise. Here are their top six responses: 1. 2. 3. 4. 5. 6. Women who lift weights will get bulky muscles. Spot reducing is possible. No pain, no gain. Exercise requires a hefty time commitment. If you exercise, you can eat whatever you want. Theres a magic bullet (quick fix) out there somewhere.

Lets take a closer look at each one: Women Who Lift Weights Will Get Bulky Muscles: A woman has one-third the testosterone of a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines that look BIG and manly are on steroids, growth hormones etc. Youll look bulky if youre carrying excessive body fat and building muscle. However, if youre reducing body fat, youll eventually be able to see those lean, defined muscles. Spot Reducing Is Possible: The human body loses fat over the entire body at various rates of speed. Its impossible to spot reduce. If youre focusing on only losing fat that sits on your hips, it wont work. Generally, the first place you gain fat is the last place you lose it. No Pain, No Gain: There is absolutely no reason to cause pain in the gym. Natural progression is a smart method to ensure progress. This refers to slow and systematic increases in weight training poundages, gradual increases in cardiovascular endurance and slow but steady flexibility progression. "No pain, no gain" will only put you at risk for injury and diminish your ability to use precise exercise form.
www.FitnessExpertNetwork.com - 475

Exercise Requires a Hefty Time Commitment: The number of days that you work out does not constitute level of fitness. I see a lot of people in the gym five to six days a week, and theyd be better off playing ping pong. Consistency and level of effort is the key. I'd rather see someone work out three days per week with enthusiasm and intensity, than five inconsistent days of lackadaisical effort. In addition, long workouts are counterproductive. Numerous studies prove that more than one hour of an intense workout increases cortisol levels. Cortisol is a catabolic hormone that, among other things, will assist in destroying muscle. If You Exercise You Can Eat Whatever You Want: The big message in the nutrition and personal training world today is that most people need to eat more to stimulate the metabolism. The truth is, you need the correct amount of total calories to lose body fat. Exercising will burn calories, but if youre eating anything you want and youre over maintenance calories, youll most likely gain fat. In addition, eating healthy is still vital; you wont be doing your body any favors by feeding it junk. Theres a Magic Bullet (Quick Fix) Out There: There is no best and only way to work out. In reality, its all good if it works for you, but you dont want to stay with any of it for too long. The body will adapt to any exercise routine in approximately four to six weeks. Vary volume of sets, time between sets, reps, exercises, cardiovascular exercises, exercise tapes etc. Manipulate your routine every three to four weeks and view change as the key constant. Now youve got some ammunition -- use it wisely. As always, check with your doctor before beginning any exercise program.

About the Author


BAM FITNESS CLUB 5139 N Loop 1604 W #104 San Antonio, TX 78249 210-492-3215 Email bamfitnessclub.com http://www.shaklee.net/bamfitnessclub

www.FitnessExpertNetwork.com

- 476

Fit At 50 And Beyond


By Michelle Cox
At 50, many people take stock in their lives and realize they need to exercise and stay fit to maintain a certain quality of life. You can look back on careers, friends, and family that we are proud of, but what do we want to do with our middle years? How can we make the most of our lives? Perhaps the most overlooked aspect of our later years, as well as the one that may have the greatest impact on our overall well-being, is our health and fitness. How, then, can we best ensure our health and fitness into our mid and later years? Exercise can help slow down the onset of the symptoms of aging. Let's look at all the health benefits of a good exercise program. One, exercise will help us maintain muscle strength and joint flexibility. Two, when we lift weights we but stress on our bones which helps decrease the effects of osteoporosis. Three, blood pressure tends to drop, lowering the chance of heart disease. And even our immune system gets a boost from regular exercise. Even our mood can be improved by staying healthy---researchers have discovered a link between exercise and a decrease in depression and anxiety. This may be due to the increase in energy and the improved sleeping patterns among fit fifty year olds. Of course, nothing beats exercise for battling weight gain and getting our body into the kind of shape that can still turn heads as we walk down the street. All theses advantages from exercise will lead you to living a longer, healthy and active life. How you decide to stay fit and healthy is up to you. Find something you enjoy, whether it is in the gym or a body weight workout. According to many recent studies, engaging in moderate exercise three to five times a week can help reduce the risk of heart disease, hypertension, stroke, diabetes and arthritis.

About the Author


Michelle Cox earned her Masters of Science in Exercise Physiology for Northeastern University. She is the owner of Fitness Together in Cohasset & Duxbury, MA. Michelle has helped hundreds of clients achieve the health and fitness goals. You can learn more from her website http://www.ftsouthshore.com

www.FitnessExpertNetwork.com

- 477

Golf Conditioning For The Golfing Athlete


By Michelle I. Cox
Every golfer wants to play better golf, and golf is a highly athletic event! The most common method used to achieve this goal is a combination of professional lessons and more practice. Although this approach seems logical, it is the very reason many golfers end up injured and rarely reach their potential. Why? Simply, because few golfers associate the need for improved physical conditioning with their quest for improved performance. Fitness Together approaches golf conditioning in a truly sport specific manner. Our program is built entirely upon the principles of functional exercise. Unlike exercise programs developed upon a bodybuilding format, or upon muscle isolation exercises, functional exercises are designed to restore balance, lengthen, strengthen, and coordinate movement patterns specific to the golf swing. The human brain does not think in terms of isolated muscles. Instead, it recruits groups of muscles in uniquely programmed sequences. A golfer's conditioning program must therefore be designed to integrate the whole body. There are 4 physical factors that must be addressed in order to help the golfing athlete. These are flexibility, stability, strength & power. It is important to address these factors in the correct order. Flexibility. The first step in the Fitness Together golf-conditioning program is to improve flexibility, as this is the catalyst for all subsequent aspects of golf conditioning. Stretching allows the development and maintenance of optimal joint range of motion in the golfer's body. When the golfer is not flexible, the body's biomechanics are altered, progressively disrupting swing mechanics. In other words, optimal joint range of motion is a biomechanical prerequisite of the golf swing. Once flexibility is restored to appropriate areas and the musculoskeletal system is balanced, then stability can be handled. Stability. Stability is important since a stable body creates a solid framework or all movements and activities. Additionally, a stable, well-balanced body is less likely to be injured. What exactly does stability really mean, and how does it apply to the game of golf? There are two key types of stability. The first is the ability to remain in one position (static) for a period of time without losing good structural alignment. The second type of stability is the ability to keep all working joints in optimal alignment during any given movement. When you have inadequate postural stability, you have a very poor chance of ever reproducing a good shot consistently. Strength. When stability is achieved, strength can be built using functional movement patterns that will readily transfer to the game of golf. The need for strength can't be overstated.
www.FitnessExpertNetwork.com - 478

Power. Finally, the last progression is to develop power. The more power a golfer can transfer from his or her body through the club to the ball, the father he or she will be able to drive the ball. Conclusion. You can drop 5 to 10 strokes off your golf game if you incorporate these tips in your workout. Any attempts to improve golf strength or power without first restoring flexibility and stability will always prove to be less fruitful and more likely to lead to injury!

About the Author


Michelle Cox earned her Masters of Science in Exercise Physiology for Northeastern University. She is the owner of Fitness Together in Cohasset & Duxbury, MA. Michelle has helped hundreds of clients achieve the health and fitness goals. You can learn more from her website http://www.ftsouthshore.com

www.FitnessExpertNetwork.com

- 479

"At Home Golf Fitness Assessment"


By Mike Hansen
To improve your golf game you should look no further than improving your body whether it be getting stronger, increasing flexibility or balance, or healing a nagging injury, golf fitness is the answer. A consistent exercise program designed specifically for your needs is the best place to start. When designing a golf-specific exercise program, it is important to have a plan. Attempting to improve performance without some direction is a waste of time and energy. A self-assessment of your physical abilities will help you figure out what you need to work on most. The following self-assessment will give you an idea of where you need to improve. Flexibility Assessment Hamstrings: Tight hamstrings can hinder your address position and cause you to rise out of your stance during the back swing. Tight hamstrings also can lead to lower back pain. Try this: Lie flat on your back and put your left hand under the small of your back. Keeping the left leg flat, raise the right leg as high as possible without bending the knee. Anything short of 80 degrees will restrict your golf swing. Hip Flexors: Tight hip flexor muscles can limit hip rotation throughout the swing, which can cause over-rotation of the spine, a lack of power in the downswing, and a shortening of your follow through. Try this: Lie flat on your back and pull one knee to your chest. If the opposite leg stays flat on the ground, you pass. If the opposite leg raises up at all it is a sign of tight hip flexors. Core: Your core is one of the most important muscle groups to keep limber. A tight core can limit rotation in the swing, restrict power and cause lower back pain. Try this: Sit with your legs straight out in front of you. Fold your arms in front of your chest, and turn the upper body to the right side. Return to center and turn to the left. You should be able to comfortably turn 60 degrees to ensure an unrestricted golf swing. A word of caution: Do not proceed with this assessment if you have any existing injuries, and be sure to warm up the muscles for five minutes before beginning. Shoulders: Having tight shoulders can restrict your extension in the back swing and cause an outside-in swing. Try this: Raise your arms to shoulder level, keeping both elbows straight. Bring your right arm across the top of the left arm, return to the original position. You should be able to get your arm between the elbow and shoulder of the opposite arm. Repeat, switching arms.

www.FitnessExpertNetwork.com

- 480

Balance Assessment The need for a strong foundation and balance in the golf swing can never be overlooked. You may not find it important until you are standing on the side of a hill looking down over a shot or standing on grass hitting out of a bunker. Try this: Stand on one leg as long as you can. If you can stand longer than 60 seconds with no problem, try closing your eyes, or standing barefoot on a pillow. If you cannot balance longer than 30 seconds on one leg, balance is something you should work on. Strength Assessment Arguably the most important group of muscles used in the golf swing is the core. Having a strong core can limit back injuries, increase power and distance, and assist in body control throughout the swing. Try these: Stabilizer or Plank Start by placing your forearms on the ground and forming a plank with your forearms and feet. Hold this position, keeping your stomach tight and body parallel to the ground for as long as you can. If you cant hold this position for 60 seconds you should focus on strengthening your core. Squat and hold: Get in a good squat position with your arms in front of you and sit back on your heels, making sure your knees do not go over your toes. Drop down to a 90degree position and hold. If your legs give out before 90 seconds, you should work on strengthening your legs.

About the Author


Mike Hansen holds a degree in Exercise Science and is a Titleist Performance Institute Certified Golf Fitness Instructor, located in Irvine, CA. He is the featured golf fitness columnist for Southland Golf magazine. His website is www.healthygolfer.com

www.FitnessExpertNetwork.com

- 481

"Fitness Equipment For Your At Home Golf Workouts"


By Mike Hansen
Fitness Equipment is becoming smaller and more affordable these days, making it easier to build a home gym. If you are a golfer that is looking to improve your game through at home workouts, try using these pieces of equipment. EXERCISE BANDS Also known as resistance bands or resistance tubing, exercise bands provide smooth resistance as you stretch them. Theyre light, inexpensive and easy to transport and set up. They also can be used to exercise every muscle in your body, especially the core area, which is important in the golf swing. In the same way gravity causes resistance when working with weights, tension causes resistance when using exercise bands. The more the band is stretched, the greater the resistance. STABILITY BALL One of the most common pieces of home exercise equipment is an excellent way to work every part of your body, including the stabilizing muscles that are important in keeping balance in the golf swing. To choose the correct stability ball, use this chart: Stability ball diameter and Your height 45cm ball is good for those 5 feet and under 55cm ball is good for those 5-1 - 5-8 65cm ball is good for those 5-9 - 6-2 75cm ball is good for those 6-3 - 6-7 85cm ball is good for those 6-8 and taller

MEDICINE BALL These weighted balls come in a variety of weights and textures. Using a medicine ball adds a new dimension to your training since it takes you through all planes of motions. This type of training translates well to the golf swing and how we move in the world. STRETCHING STRAP Stretching straps help you achieve a full range of motion during stretching routines. Using a stretching strap is a safe and effective way to perform stretching exercises to improve flexibility, and it will allow you to incorporate static flexibility into your routines. Home gyms are more popular today because of busy work schedules, children and other
www.FitnessExpertNetwork.com - 482

responsibilities that prevent us from making a trip to the gym. Golfers who want to improve their muscle strength and increase flexibility, among other things, can accomplish this with these products and exercises at home.

About the Author


Mike Hansen holds a degree in Exercise Science and is a Titleist Performance Institute Certified Golf Fitness Instructor, located in Irvine, CA. He is the featured golf fitness columnist for Southland Golf magazine. His website is www.healthygolfer.com

www.FitnessExpertNetwork.com

- 483

"Golf Fitness For Juniors"


By Mike Hansen
The athleticism of golfers will change dramatically in the next few years, making junior golf fitness and conditioning imperative to an aspiring players success. The future of golf contains much longer courses, making it much more of an athletic event. Without having fitness in the picture, there are very clear limits to junior development. Junior golfers have multiple avenues to develop their performance, and golf fitness for juniors has become one of the mainstays, also one of the most important. Just hitting balls will not get you to the tour anymore. I am a firm believer in participating in multiple sports as a youth. The reason for this being that they develop other athletic skills that carry over to the golf swing; it also takes their mind off of golf in the off season and avoids burnout. When starting a junior golfer on a fitness routine it is important to seek professional guidance to ensure proper technique and avoid injury. Most juniors need to participate in workouts geared toward movements, not individual muscles. The goal of any golfer should be to enhance and support their development with training, not break it down. During the golf swing, the mind recruits groups of muscles to perform in certain patterns and should be trained accordingly. Flexibility exercises are just as important as strength training; the goal is to never lose flexibility for strength. The golf swing requires optimal flexibility in the shoulders, hips, lower back and hamstrings. Developing a pre round stretching routine that they will continue to utilize is a must. Here are two must have exercises in a junior golfers fitness routine, as well as an important stretch. Diagonal ChopYou can use a medicine ball 4-10lbs or a Resistance band for this exercise 1. Starting Position: Start with your arms extended holding the medicine ball up and to your right. 2. Bring medicine ball down in a wood chopping motion towards your left foot. 3. During this motion your feet stay stationary and you rotate at your trunk. Dumbbell Squat with Rotational Swings 1. Starting position: Holding a 5-10lb dumbbell in each hand start in squatted position with dumbbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side.

www.FitnessExpertNetwork.com

- 484

Supine Twist Stretch 1. Lie on your back on the floor. 2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side. 3. Hold for 20-30 seconds. 4. Remember to keep shoulders on the ground.

About the Author


Mike Hansen holds a degree in Exercise Science and is a Titleist Performance Institute Certified Golf Fitness Instructor, located in Irvine, CA. He is the featured golf fitness columnist for Southland Golf magazine. His website is www.healthygolfer.com

www.FitnessExpertNetwork.com

- 485

Stay In The Game of Golf


By Mike Hansen
Common golf injuries involve the lower back, shoulders and arms. A good exercise program can help prevent these nagging injuries. Perform this exercise to improve rotator cuff strength: Grab a light pair of dumbbells and make a 90-degree bend in each elbow. Raise both arms to the side, so theres a 90-degree angle in the shoulder and a 90-degree angle in the elbow. With your palms facing forward, lower your hands toward the ground until your forearm is parallel to the ground. While keeping your elbows up, raise the dumbbells back to vertical. Repeat 15 times. Stretch and strengthen your forearms and wrists with these exercises: STRETCH Hold arm straight out in front of your body. Grab tips of fingers of one hand and pull back gently and hold for 15 seconds. Pull fingers down the opposite direction and hold for 15 seconds. Switch hands and repeat twice on each hand. STRENGTHEN Stand with arms hanging at sides. Grab a golf club in one hand and grip the club pointing straight ahead. Raise the club by cocking your wrist and keeping your arm at your side. Raise as high as you can, then lower and repeat 10-15 times. Repeat on other side. To eliminate back pain, improve your flexibility with this simple stretch: Lie on your back with legs extended. Raise one leg and bend the knee at a 90-degree angle. Cross that leg over the extended leg, keeping your opposite shoulder on the ground. Hold and repeat three times before switching to the opposite side.

www.FitnessExpertNetwork.com

- 486

About the Author


Mike Hansen holds a degree in Exercise Science and is a Titleist Performance Institute Certified Golf Fitness Instructor, located in Irvine, CA. He is the featured golf fitness columnist for Southland Golf magazine. His website is www.healthygolfer.com

www.FitnessExpertNetwork.com

- 487

The Big Five


By Mike Hansen
A golf fitness program differs from a general fitness program because more principles are included. To get your golf game in shape, follow these five: STRENGTH TRAINING Strength training makes athletes stronger and helps prevent injuries. Since golf is played with your body bent forward at the hips and your knees slightly bent, strength training movements should mimic this position. If you want to train your chest muscles, skip sitting at a machine and use cables while in a golf set-up position. Besides your chest, youll be strengthening your core, legs, triceps, shoulders and improving your balance. Shoulder presses also can be performed in your golf stance. Hold two dumbbells next to your ears and press, forming a triangle with your arms over your head. Be sure to keep the dumbbells in line with your ears throughout the movement. CORE TRAINING The core is the most important and most neglected muscle group for golfers. Abdominal routines need to be performed on a consistent basis to see improvement. A weak core can result in injury, poor ball-striking and lack of distance. A great core exercise is a lunge with a twist. Stand with your right leg extended in front of you while keeping your back straight and stomach tight. Drop to your left knee and twist to your right (over your front leg) as you go down. To increase the difficulty, hold a small dumbbell in front of you. FLEXIBILITY Staying down in your stance while attempting to get a longer back swing is difficult if youre not flexible in your arms, legs, hips and core. An easy stretch is the pretzel twist. Sit on the ground with both feet in front of you, bend your right knee and place it over your left leg. Turn your upper body to the right and place your left elbow outside your right knee and turn your shoulders as far as possible. Hold for 15-30 seconds and repeat on the other side. A complete flexibility program should be done four or five days a week, and stretching between exercises while strength training also is important.

www.FitnessExpertNetwork.com

- 488

A good stretch to maintain a full back swing is to get in your golf stance, place a club behind your neck with both arms on the club and twist at the hips to both sides. This can be done before and during a round to maintain BALANCE To make a consistent swing for 18 holes, you must have stability in your lower body. The most simple way to work your lower body muscles is to stand on one foot while performing all standing exercises. Try a set of 10 overhead dumbbell presses while standing on each leg. This may be difficult at first, but as the legs get more solid, the rest of your body will follow. CARDIOVASCULAR Playing 18 holes can take up to five hours or more, so you must be in good cardiovascular condition to maintain your energy and focus. This is true even when riding in a cart. Two to three 20-minute sessions of cardiovascular exercise at 50 percent to 70 percent of your maximum heart rate is sufficient to improve your endurance. Aerobic exercises are anything that increases your heart rate, such as brisk walks, running, biking, using elliptical machines and swimming. The formula to figure your maximum heart rate is: 220 minus your age; multiply by .5 and .7 and keep your heart beats per minute between those numbers. If the number is too low, work harder; if its too high, slow down.

About the Author


Mike Hansen holds a degree in Exercise Science and is a Titleist Performance Institute Certified Golf Fitness Instructor, located in Irvine, CA. He is the featured golf fitness columnist for Southland Golf magazine. His website is www.healthygolfer.com

www.FitnessExpertNetwork.com

- 489

Baby Boomer Fitness will Keep You Rocking"


By Paula Jager
Fitness is the key to health and longevity; at 47 and 58 my husband and I represent the beginning and end of the baby boomer generation. We know firsthand what is involved in staying fit as you approach your middle and senior years. We have always been active and will continue to rock and roll well into our golden years. People are feeling younger and living longer with the desire to stay active and competitive in their later years. What is involved in being able to tap into this fountain of youth? Lifestyle, nutritional and training strategies are your lifeline to continue this active lifestyle as well as preventing many age related diseases. Let's face it as we age things change; if your lifestyle has been sedentary chances are you have put weight on, lost muscle mass and have aches and pains more than likely caused from being out of shape. All this combined with poor nutritional habits and a 24/7 pace that most of us maintain only adds to the problem. Unfortunately our society wants everything made easy. They want to drop fat without eating right, get strong without effort, and be healthy while drinking and smoking and want it all yesterday. What they really want most is to be able to participate in activities and at levels of when they were much younger so our job is to get them into the best shape possible. In order to accomplish this certain behavior modifications or lifestyle changes must be made. We must make a concentrated effort to improve ourselves. If you are a boomer you have been around a while and have survived and conquered many problems that a younger person could not deal with. You've had children, been married and divorced, financial issues, death of peers and family members. This develops a brand of toughness that only many years of life can provide to make up for the physical decrements that this same longevity brings about. You either need to accept the way you look and feel or go through the sacrifice necessary for change. So, let's get to work boomers! You've got to make changes. You can't sit around on the couch munching chips all night and expect the fat to melt away. Obesity is facing epidemic proportions. We are bombarded with information and a plethora of magical supplements, promising you everything from a ripped midsection to eternal youth. Not to mention television advertisements glorifying the wonders of prescription medications, rather than simple lifestyle changes. Youth or baby boomer, it takes hard work and sweat. There are many facets to fitness. You must do resistance training to develop and maintain lean muscle tissue which increases your metabolism and reduces your risk of developing
www.FitnessExpertNetwork.com - 490

osteoporosis. As baby boomers, this is huge after age 30 your muscle begins to atrophy unless you are doing something to prevent it. Women, especially need to keep their bone density high. Weight training triggers the release of testosterone, a fat destroyer for several hours after exercise has occurred. It also stimulates muscle growth and more muscle burns more fat! Who says 60 can't be buff? Focus on training the large muscles groups like legs, chest, back and core. This will more than take care of the smaller muscle groups like arms and calves. Weight training is a catalyst for burning calories and increasing metabolism. On top of all that you will look better. Like any activity that has not been done for awhile, start slow and continually strive to progress. Do not be afraid of heavier weights, but never sacrifice form. Now, baby boomers, you've got to move. That means cardiovascular exercise and that means intense cardiovascular exercise, not house walking. House walking is the pace that one walks from one room in the house to another; you can't casually walk or stroll you must put forth effort. Without effort, your results will be minimal. If you want to transform your body to anything close to what it was 20 years ago you must work harder than you are used to in order to alter your physiology. Then and only then will you begin to see significant changes such as weight loss, slightly stronger bones and joints, lower blood pressure and improved cholesterol profile. As fitness increases, the intensity level must also rise to challenge that new level of fitness. You must put forth unprecedented effort in order to increase fitness. Everybody has a starting point; if you haven't done anything for since high school don't start out running, walk at a pace brisk enough to make breathing labored and conversation difficult. Once you can walk 3 miles in 45 minutes or less, you may need to start jogging to challenge yourself further. For healthy individuals a general rule should be whatever it takes to drive their heart rate into the 60 to 85% target heart rate-range. Nutrition this is the big one! "Diets" abound; everything from the cabbage soup diet, sugar buster's diet, blood type diet, South Beach diet to the shrewdly marketed Atkins diet. My experience as a certified personal trainer has taught me that diets do not work. It is common sense; if you eat too much of anything you will not lose body fat. None of these diets are very healthy or meant for long-term. Many of them are severely calorie restrictive and you will lose weight both fat and muscle. When people return to their "normal" way of eating the weight comes back on and then some because a lot of the calorie restricted diets actually slow down the body's metabolism making it more difficult to lose body fat. You must learn how to eat; it has to be a lifestyle and one that you can maintain long-term. Eat clean, whole, unprocessed foods, whole grains, fruits and vegetables, avoid all white sugar and white flour, minimize animal foods and limit alcohol and caffeine. Eat 5-6 small meals throughout the day. Eat organic whenever possible, the pesticides,
www.FitnessExpertNetwork.com - 491

hormones and antibiotics are most likely contributing to disease. If you are on the road all day, pack a cooler and take it with you Sure, this will take some getting used to but the way you look and feel will surpass any initially felt sacrifice. And last but not least my fellow baby boomers, we must have down time. We must have more rest than our younger counterparts. I would like to say this isn't true but it is. With proper training we can go as long and as hard but just not as often. Accept it and respect it. We're either at the midpoint or end of our careers or for some of us starting new ones. If we have children they are most likely teenagers or grown. You must take time to breathe; take a yoga class, meditate or spend time in nature. Do something you love, spend time with loved ones, never think you are too old to do something, we have only one life to live and it's now or never. If you want to run a marathon for your 60th birthday more power to you. If you want to change careers at 50?now?s the time. If you are 40 something and want to place softball with your teenager go for it. Whatever, your sport or hobby be it golf, bowling, obstacle courses, football or dance, do it and keep it in your life, it's a part of you. Just train smart, stay strong, stay flexible, stay fit, eat clean, become empowered and never ever quit. We can still do all these things with the proper lifestyle. Look at some of our rock and roll idols; Mick Jagger, Rod Stewart, Tina Turner and Roger Daultry to name a few. They have definitely withstood the test of time. They all work out and look as though their nutrition is on track. They haven't slowed down one iota. They are rocking and rolling just like they were in the sixties and so can you. Rock on baby!

About the Author


Paula Jager is owner operator of Jaguar Total Fitness located in Tampa, Florida. She has a BS and is an NSCA Certified Personal Trainer. She is also an obstacle course competitor for the Women's Tri Fitness. Her website is www.jaguarfit.com.

www.FitnessExpertNetwork.com

- 492

Free Weights vs. Machines


By Paula Jager
Free weights versus machines; that debate has been going on almost as long as people have been working out. Or at least since machines were invented. Admittedly there are pros and cons to both; but in my opinion free weights outshine machines 99 to 1. When designing a clients program my first consideration is what does the client wish to improve upon? Is it their sport? Their activities of daily living, their health or do they just want to look good? Irregardless of their goal, improved function is always a part of the equation. If their goal is improved sport performance their training will need to mirror the activities of their sport. If the goal is to improve activities of daily living, machines will not cut it; ninety-nine percent of all activities happen from a standing position. Consider a mother bending over to pick up a child or a toy, a senior wanting to carry her groceries into the house, or a business person reaching in the back seat for their briefcase. Real life activity is multi planar, functional, unsupported, and often the environment is unstable. Muscles work in unison not isolation; machine training tends to isolate rather than mimic function. The exception for machines would be for a severely deconditioned individual or some post rehab clients; that would be an excellent way to begin to rebuild strength. However as soon as they can do a movement well seated it would be in their best interest to progress to performing it standing, unsupported or in an unstable environment. Working with free weights, stability balls, resistance bands, medicine balls and other such modalities works the body as intended, utilizing the core, working on balance and making the body more stable. Working with machines, where the body is supported, has a padded seat and often times a seat belt is easier. The muscles are worked in isolation and do not mimic real life activities. Even a frail elderly person can do a squat. Rather than put them in a machine merely have them sit down in a chair and then stand up, that is a modified squat making their legs much stronger than any seated leg extension machine. If your clients sole goal is hypertrophy, they will more than likely be able to able to pull, press or lift more weight on a machine since they are supported and stable which can lead to substantial muscular gains. It would be advantageous for them to train with a combination of both free weights and machines. The average individual or the athlete is more interested in improved performance or simply feeling better, looking better and improving their overall health. As stated previously, training with free weights is more functional, leads to greater strength development, provides more recruitment of core muscles and will improve the client in life and sport. As a personal trainer and business owner my goal is always to improve the

www.FitnessExpertNetwork.com

- 493

life and performance of my clientto make them the best they can be; that will not happen on a machine.

About the Author


Paula Jager is owner operator of Jaguar Total Fitness located in Tampa, Florida. She has a BS and is an NSCA Certified Personal Trainer. She is also an obstacle course competitor for the Women's Tri Fitness. Her website is www.jaguarfit.com.

www.FitnessExpertNetwork.com

- 494

Women and Strength


By Paula Jager
Women and strengththose two words seem to belong together. Strength training for women is empowering. Not only am I referring to the physical aspect but also the mental and emotional aspect. As a personal trainer I am constantly asked by my female clients but wont that make me big? Perhaps, if you trained like a crazed Olympian seven days a week and took anabolic steroids. If you dont then it will only make you look better, feel better, help to prevent osteoporosis, and the positive mental and emotional benefits will carry over to other areas of your life. Dont get me wrong I realize and appreciate the differences between men and women, especially anatomically. However, I dont believe that they need to train that differently. Physiologically speaking men and women are very similar from a musculoskeletal standpoint. There are some differences in my training for the genders; most women lack significant upper body strength so I focus on bringing that in balance with the greater strength most women have in the lower body. Women by nature, for childbearing purposes, tend to carry more body fat in the leg and hip areas; training adjustments are sometimes made in this area. Other than that the training is similar. An ectomorphic male would be trained similarly to an ectomorphic female; just as the training would vary for those individuals with an endomorphic body style. The differences in training are more closely related to body style rather than gender. So ladies, time to hit the weights and hit them hard! Weight training is imperative but only a part of a well balanced exercise program that includes cardiovascular activity, functional training and sound nutrition. How often? 2-4 times per week depending on your goals. How heavy? Dont be afraid of heavy weights, form is everything but until you have developed sound technique I advise going lighter. Also, the body adapts to any type of training and it is best to periodize your training and change it up about every 4-6 weeks. Vary your reps from 8-12 for a given time period and then 6-8 for the same time period. That will give you conditioning (nice muscle tone) and strength. Which exercises? Compound movements, keep it simple, keep it basic. Squats, lunges, deadlifts, bench presses (flat, incline and decline), rows and pull ups or pulldowns. Your smaller ancillary muscles (arms and calves) will get more than adequate work. Throw in some core work to keep the lower back and abdominals strong and functional and you are well on your way to becoming a tight and toned lean mean machine. In addition to developing and maintaining lean body mass you will set your metabolism on fire! Muscle is metabolically active fat is not. Just by the sheer nature of having more muscle you will increase the efficiency of your metabolism. Weight training also increases bone density which can help prevent osteoporosis. Strengthening tendons and ligaments will help prevent injury and there is no sport on this planet that performance will not be enhanced through strength training. These are just a few of the physical benefits of strength training for women.
www.FitnessExpertNetwork.com - 495

From a mental and emotional standpoint, weight training is incredible. When you progressively increase the weights, see your strength increase and your body metamorphosis something happens internally. You begin to feel better about your self; your confidence and self esteem improve. You believe in yourself more, you begin to feel the ability to accomplish your goals. You take charge of yourself, charge of your life and the sky is the limit. This transposes into your personal relationshipsthey improve or you have the courage to disentangle yourself from negative ones. This also carries over to your career, whether it is inside or outside the home. You become a better mother or better at your outside job. Stress is easier to handle and solutions to problems become more clearly visible. There are many facets to changing your life for the better and strength is one of them. The stronger we are of body the stronger we are of mind, so grab the steel and pound it your life will never be the same.

About the Author


Paula Jager is owner operator of Jaguar Total Fitness located in Tampa, Florida. She has a BS and is an NSCA Certified Personal Trainer. She is also an obstacle course competitor for the Women's Tri Fitness. Her website is www.jaguarfit.com.

www.FitnessExpertNetwork.com

- 496

Oprahs Doing It, How About You? Discover The Secrets Of The Latest Fitness Craze!
By Peter Vasilis
If you have been watching the Oprah Winfrey Show lately you are aware that she has been promoting her own Fitness Boot Camp program. As a result of her Fitness Boot Camp Oprah has been able to beat the battle of the bulge and get into great shape. Similar programs have been cropping up all over America, for one simple reason they work! The majority of these programs incorporate a form of circuit training, a highenergy aerobic workout thats combined with weight resistance training. What circuit training actually constitutes varies, depending upon the trainer or fitness program. In general most circuit training programs will include the following descriptions: The training focuses on activities that are twofold: those that build strength and muscle tone, and those that burn fat and improve endurance. The training needs to include high repetitions with lighter weights for ease on joints and tendons. There should be very little, if any, rest between exercises or stations Combine your program with a supportive nutritional plan and at least 4 - 6 small meals each day to help with your overall fitness goals. Circuit training offers many benefits. Here are some of the main benefits a quality Fitness Boot Camp program will provide: Its a complete program that incorporates toning, getting and staying in shape, and improving your overall fitness and health. Its a program with variety of fitness activities, so youre not stuck with the same old boring workout routine. Its fun training with other group members with similar goals. Its the best way to get a team, group or family in shape. Its a cost-effective program. Its a program that helps your bodys aerobic conditioning, strength building and muscle toning while also burning fat at the same time.
www.FitnessExpertNetwork.com - 497

Lose weight, get fit, and keep fit in the least amount of time possible! Burn Off Excess Body Fat! Target Trouble Spots! Cut your exercise time in half and while having fun with friends! Strengthen and Tone Muscle! Reshape Your Body! Decrease stress, increase performance, and virtually eliminate aches and pains! Reverse and immobilize the aging process! Increase Energy Levels! One of the main benefits to joining a Fitness Boot Camp is the group interaction associated with the group fitness program. Most people perform better in a group. Group Fitness Programs work so well because you're part of a team, and no one wants to let their team members down! So, if you are looking to get into great shape, sculpt & tone muscle and decrease body fat, then a Fitness Boot Camp combining circuit training and supportive nutrition may be your ideal fitness solution.

About the Author


Peter Vasilis is a total body transformation specialist available for private and group fitness training, fitness/weight loss coaching and consultations. For further fitness and/or weight loss related questions or more information on his Beach Body Boot Camp fitness and nutritional program visit BeachBodyFitnessCamp.com. Dont forget to sign up for your free Fitness Success Newsletter at CardioFlexFitnessSolutions.com

www.FitnessExpertNetwork.com

- 498

Weighing In On The Issues of Women & Weight Training - The Fastest Way To That Lean, Fit, Sexy Physique!
By Peter Vasilis
For many women, weight training is a controversial subject. In my profession I hear objections from women all the time at the suggestion of beginning a weight training program in order to build lean muscle tissue and burn excess body fat. Many women will object and state, I dont want to look like a man. Still others will state that they only want to tone the body, so they feel that performing hours on end of aerobic exercise will do the trick. First of all, through weight training alone it is not possible for women to build the same amount of muscle at the same rate as a man. The fact is that women lack the hormone testosterone to build big, bulky muscles. Many women are repulsed by the appearance of some women bodybuilders that they may see on TV or in magazines and feel that by simply training with weights they too may turn into this type of she hulk. Well to be honest, unless you are planning on taking some performance enhancing drugs (steroids: definitely not recommended) or are lifting excessively heavy weight for low repetitions its not going to happen. In reality many of the professional women bodybuilders are on drugs containing the male hormone testosterone and possibly growth hormone as well. Both of these hormones speed the recovery rate of muscle tissue and help to facilitate the muscle building process. They also contribute to the enhancement of male characteristics in these females. For the average women a weight training program consisting of moderate resistance and higher repetitions (12-20) will help to build lean, toned and shapely muscles. Each person has a genetic potential that allows them to build muscle to a certain degree. Without the help of performance enhancing drugs you definitely will not turn into a genetic freak simply training with weights. Now to address the other common issue that many women use as an excuse not to begin a weight training program. I will agree that moderate aerobic exercise is a great way to lose body fat. However excessive cardiovascular training can be detrimental to your progress, especially if you do not include weight training into your workout regimen.

www.FitnessExpertNetwork.com

- 499

Most women hope that by doing excessive aerobic exercise they will shape and tone their body. The problem with this scenario is that aerobic exercise does not build muscle. Will you burn fat? Yes, most likely you will. But you will also not change your body shape without adding muscle to your physique. For example if you were 30 pounds overweight and managed to lose the weight through aerobic exercise alone, you definitely would look slimmer in clothes. However underneath you would basically still have the same body shape. All the problem areas would still be there only you would be 30 pounds lighter. Not bad if weight loss is your only goal, but through weight training you can achieve much greater results and literally transform your body! By incorporating weight training into the regimen, the same person would build lean muscle tissue thus creating a much tighter, firmer more toned and overall shapely and fitter looking physique. Not to mention the other benefits of weight training including improved strength, increased bone density, increased lean body mass, decreased resting blood pressure and a lower risk for type 2 diabetes. I hope that I have helped to clear up some misconceptions for any woman that wants to lose weight but is skeptical about beginning a weight training program. If you are still hesitant and have further issues or concerns, feel free to contact me, I would be more than happy to help. In the mean time dont let your reservations stand in the way of creating that body you desire!

About the Author


Peter Vasilis is a total body transformation specialist available for private and group fitness training, fitness/weight loss coaching and consultations. For further fitness and/or weight loss related questions or more information on his Beach Body Boot Camp fitness and nutritional program visit BeachBodyFitnessCamp.com. Dont forget to sign up for your free Fitness Success Newsletter at CardioFlexFitnessSolutions.com

www.FitnessExpertNetwork.com

- 500

"Basic Home Fitness Guidelines"


By Phil Beckett
Before getting into the principles of basic home fitness you should be aware of one of the most important aspects of home fitness programs motivation or the lack of it. For a lot of people involved in basic home fitness programs it's very easy to get un-motivated soon after starting. The reason for this is that there can be too many distractions at home. It can be too easy to say to yourself "I'm too tired to exercise today, I'll just watch T.V. and exercise tomorrow". If you have small children at home this can be a big distraction and will ultimately eliminate all your motivation to get into shape if you're not careful. You can also get discouraged because of a lack of variety in your exercise program. But it doesn't have to be that way. It's very easy to design a home fitness workout that eliminates this problem. Let's take a look at why you may need to get involved with home fitness routines in the first place. With the lifestyle most people live nowadays, the stress from work, sitting for long periods of time in rush hour traffic, eating fast food almost every day, etc. there has become an epidemic of both mental and physical health problems. Because of all this most people neglect exercise all together saying they just don't have the time. This is why home fitness programs have become so popular. Basic home fitness programs can include simple things such as walking, a game of tennis, riding a bike etc. You can also get a great workout if you don't have any exercise equipment at all. Effective and safe basic home fitness programs can be developed for anyone regardless of how much equipment you have or what your current physical condition is. Body weight programs can be developed for every muscle group in your body. I dont mean easy programs either. A well-designed body weight program can increase your strength and muscle size just as good as expensive equipment in any fitness center. And of course, you can do all of your cardio outside or even by going up and down the stairs in your house on cold or wet days. You can begin simple home fitness routines if you have the proper motivation and knowledge. Knowing your long-term and short-term goals before you start a home fitness program is very important. In addition, knowing exactly why you are starting a basic home fitness program is critical to your success. Think about why you want to do this, it will go a long way to keeping you motivated. Make it as specific as possible. Think about any negative consequences of exercising at home. Do you have the room to do it properly? A basic home fitness program must be designed around what you can actually do.
www.FitnessExpertNetwork.com - 501

A lot of people find it hard to start a basic home fitness program and even worse a high percentage of those people find it even harder to maintain a basic home fitness program. If you are going to be consistent in your basic home fitness program, you should try and exercise at the same time every day. Whether it's early in the morning before work, after work or whatever, keep it at the same time. Regardless of how busy you may be on certain days you need to exercise and preferably at the same time you always do. It will make a big difference in your motivation.

About the Author


Phil Beckett is a home fitness training expert in Calgary with over 20 years experience. Regardless of what your goals may be Phil will help you reach them. For more information on home fitness programs please visit Phil's website at: www.fitnesstraining-solutions.com

www.FitnessExpertNetwork.com

- 502

"Body Building Routines Made Simple But Effective"


By Phil Beckett
What body building routines you use will depend on different factors, including: your age, sex, current level of fitness, health and of course your long-term goals. There aren't body building routines that work for everyone, regardless of what some personal trainers and gyms try to tell you. Everyone is different and therefore will need different body building programs. In this article we'll take a simple and uncomplicated look at how to come up with body building programs that will fit you. This information will be the same for mens and womens body building routines. Many beginners are recommended to start out doing exercises of 3 sets of 8 to 10 reps per set. As a beginner you should stick with simple body building routines for about 3 months before moving on to something more intense. Don't forget about good nutrition. This is just as important as any body building program. Supplements at this point aren't really necessary but you can add in creatine and BCAA's. Regardless of the type of exercises and body building program you plan to follow, make sure warm up properly before starting. A good warm up will include exercises that are aerobic. This includes running on the treadmill, jogging, or skipping for a period of about 10 minutes or so. You should also take about 40% of the weight you will be using on your first exercise for each body part and do a couple sets of 12 reps. Muscles that have been warmed up properly will respond faster and there will be less of a chance that you will pull or tear a muscle. As mentioned earlier, there are so many different factors that go into constructing body building programs for each person. Some more include how many days you will be able to train, what equipment you have available, etc. For example, if you can get to the gym 6 days a week, then your body building routines will be of one type. And, if you can only exercise three times a week, then the body building routines will have to be structured completely different. No body building programs should be developed for the long term. You have to keep track of your progress and adjust your program accordingly. Make sure that you don't over do it in the gym. Injuries are very common in body building because of the determination people have to reach their goals. Over-training is also very common. Make sure you cover all major muscle groups. It's easy to create muscle imbalances that not only look "out of place". In addition, you can also create a situation where one muscle is so much stronger than its opposing muscle that you can seriously injure yourself.
www.FitnessExpertNetwork.com - 503

Most body building routines should be structured in such a way that your heaviest and most difficult exercises are performed first when your energy, strength and determination are at their greatest. There are many ways to determine what body building routines are best for your situation. Here is one basic example for a beginner. This is based on a five day a week program: Monday Behind Neck Shoulder Press: 4 sets 6-10 repetitions Upright Row: 4 sets 6-10 repetitions Incline Dumbbell Press: 4 sets 6-10 repetitions Bench Press: 4 sets 6-10 repetitions Crunches: 3 sets 6-10 repetitions Tuesday Close Grip Lat Pull down: 4 sets 6-10 repetitions Close Grip Seated Pulley Row: 4 sets 6-10 repetitions Seated Calf Raise: 4 sets 6-10 repetitions Reverse Wrist Curl: 4 sets 6-10 repetitions Wednesday Squats: 5 sets 6-10 repetitions Leg Press: 5 sets 6-10 repetitions Leg Curl: 4 sets 6-10 repetitions Thursday Close Grip Bench Press: 4 sets 6-10 repetitions Tricep Dip: 4 sets 6-10 repetitions Dumbbell Shrug: 4 sets 6-10 repetitions Standing Calf Raise: 4 sets 6-10 repetitions Friday Pull Ups: 4 sets 6-10 repetitions E-Z Bar Curl: 4 sets 6-10 repetitions Hammer Curl 4 sets 6-10 repetitions Crunches: (with weight) 4 sets 6-10 repetitions As mentioned earlier, everyone is different and therefore will have to engage in body building routines that may be very different from what works for someone else. This is really an individualized activity. There are so many factors to take into consideration that it's impossible to come up with the "perfect" mens or womens body building routines. You should always consult a personal trainer with extensive experience in body building routines.

www.FitnessExpertNetwork.com

- 504

About the Author


Phil Beckett is a home fitness training expert in Calgary with over 20 years experience. Regardless of what your goals may be Phil will help you reach them. For more information on home fitness programs please visit Phil's website at: www.fitnesstraining-solutions.com

www.FitnessExpertNetwork.com

- 505

"Bodybuilding Tips And Tricks"


By Phil Beckett
The bodybuilding tips in this article are simple but like everything else in fitness training, they are not a one-size-fits-all solution. There are so many bodybuilding tips and tricks you can use depending on your goals, etc. that you could fill up an entire book. Before using any tips on bodybuilding or doing any fitness training in general you should always consult a doctor. This information also includes female body building tips. 1. Clearly define your long-term and short-term goals. You have to know exactly what you want to achieve before you start. Be realistic. Regardless of what you see in body building magazines it's not very easy to build a lot of muscle in a short time frame. Are there certain body parts that are lagging behind others? If so, you'll have to do some "specialization" training to get those body parts up to par. If you set your sights too high you will fail. You'll get disappointed, bored, etc. and will give up on your goals. More people than not, who do not clearly define their body building goals ahead of time, fail. It's a fact. 2. How much is this going to cost you? Body building can be an expensive endeavor if you're not careful. Create a monthly body building budget and stick to it. Are you going to work out at a gym? Will you have to buy home fitness equipment? Will you be using supplements? Remember to include your body building diet in your budget. Food costs money as well. The last thing you want to do is get excited about building a strong, muscular body only to find out that you can't afford it. 3. If you are going to exercise at home, there are some bodybuilding tips you can use to save a lot of money. There are many used fitness equipment stores out there, so check them out. Just because a bench has a few scratches on the paint doesn't mean it won't work the same as something thats shiny and new. You can save hundreds or even thousands of dollars by doing this. You can even buy a few pieces of equipment for home and do other exercises at a local gym. A lot of people find that this breaks up any boredom that you may encounter. Why spend a couple thousand dollars on a treadmill when you can use one at the gym. 4. Eat for your goals. This is just as important as your actual body building program. There are many good online nutrition programs that are geared towards body builders. Learn everything possible about body building nutrition and eating healthy. 5. If you are going to use body building supplements do your homework first. Not all supplements are created equal. In fact, a lot of them are completely useless. There are only a couple that you could take to improve your performance. And always consult with
www.FitnessExpertNetwork.com - 506

your doctor before taking any body building supplements. Don't rely on what someone in the gym tells you or what you see in bodybuilding magazines. 6. Reward yourself for reaching short-term goals and milestones you set. Barbell Bodybuilding Tips: Here are some of the exercises you should be using in your body building program. 1. Barbell Curls. 2. Bench Press Incline and flat. 3. Front Squats. 4. Preacher Curls. 5. Deadlifts. 6. Upright Rows. 7. Decline Tricep Extensions. 8. Close-Reverse-Grip Decline Press. 9. Power Rack Half Press. 10. California Press. Dumbbell Bodybuilding Tips: In addition to the barbell exercises mentioned above, there are many dumbbell exercises you can add in to your body building program, such as: 1. Chest Dumbbell Press Incline and Flat. 2. Chest Dumbbell Flyes. 3. Shoulder Lateral Raises. 4. Reverse Flyes. 5. Seated Concentration Dumbbell Curl. 6. Lunges. 7. Dumbbell Shrugs. 8. Incline Dumbbell Curls. 9. Zott Curls. The bodybuilding tips above are some good things to think about especially if you're just starting out. Put one or more of these bodybuilding tips to work and you'll get off on the right foot and will be one more step closer to achieving your goals.

About the Author


Phil Beckett is a home fitness training expert in Calgary with over 20 years experience. Regardless of what your goals may be Phil will help you reach them. For more information on home fitness programs please visit Phil's website at: www.fitnesstraining-solutions.com

www.FitnessExpertNetwork.com

- 507

"Home Fitness Machines Shouldnt Cost You A Fortune"


By Phil Beckett
Home fitness machines vary greatly in cost, types and number of exercises you can perform, warranties, etc. The first things you have to consider before buying any home fitness machines are your short-term and long-term goals. There's no point in spending thousands of dollars on something you may only use for a couple of years. A big mistake a lot of people make when first considering home fitness equipment is failing to determine how much room in their home they can permanently designate to their home fitness machines. Once you set up your home gym you won't be moving it. All home fitness gyms are huge and weigh a ton. Where can you buy the best home fitness equipment? Actually I've found that the best place is online. Why? Because most online home fitness equipment stores have a larger selection at a lower cost than what youd find in a typical store. There are many home fitness machines you can buy and with them you can add more variety to your home fitness program. Some additional exercises you can do with the best home fitness machines includes: leg curls, lat pulldowns, leg extensions, tricep pushdowns among others. I personally don't think most people have to invest in home fitness machines because almost any workout can be performed with much cheaper equipment that costs very little, when compared to home fitness machines. Here are the alternatives to home fitness machines that I'd suggest: Free Weights - Free weights, which include barbells, weight plates, etc. are the most basic and cheapest type of home exercise equipment you'll find. You can buy either standard or olympic weight plates. Barbells come in different shapes and sizes that you can use for a great variety of exercises.

Powerblock: The Powerblock is one of the best pieces of home exercise equipment you can buy. The Powerblock is an adjustable dumbbell set that is very simple to use and only takes up a couple square feet of space in your home. It basically replaces a complete dumbbell set like you would find in any gym. You can get them all the way up to 125 pounds. They make smaller sets as well. The point is that you can do almost any resistance exercise for any part of your body with it. I own a Powerblock myself and I use it for some of my workouts at home and to train clients in their homes. It's something that can be transported very easily and all my home fitness training clients love using it.

www.FitnessExpertNetwork.com

- 508

An Adjustable Bench: An adjustable bench, one that you can use for incline, flat and decline exercises is a good addition. They are usually very cheap and affordable for most people. Here are some other options to home fitness machines that will work for many people especially if your workout is not too intense and if you're not a hard-core body builder. You can start with almost anything you can find around the house. Take a look around your home, I'm sure you can find a lot of items that you could use as exercise equipment. Do you have a water cooler at home? The big bottles that go on there can do a great job. If you take something like a water bottle and do a workout session carrying it up and down the stairs you'll burn an amazing amount of calories and it's a terrific cardiovascular workout as well. You can also start out with something smaller like a bag of flour. Another exercise you can do involves using two dining room chairs. Place them so that they are facing each other. You can do dips with these two chairs that will work your triceps and with a change of position you can work your chest and shoulders as well. Here's how you can use them for a good triceps workout. Sit on one with your palms turned downwards. Hold the chair with a firm grip and put your heels on the opposite chair. Lower yourself forward in a slow and controlled motion so that your butt lowers down in between the chairs. Keep your arms tight to your sides. You can lean up against your desk and use it to do pushups to work your chest. Use any wall in your house to work your quads and glutes. Stand with your back against the wall with your feet approximately 2 feet out from it. Using a slow and controlled motion, slide your hips down until you reach a 90-degree angle with your knees. Stay in this position for as long as you can. As you can see, even if you can't afford any home fitness machines or even the cheapest types of home exercise equipment you can still effectively exercise your body. You can also do wall squats using an exercise ball. Place the ball between your lower back and the wall with your feet about 2 feet out. As above, lower your body until your knees reach a 90 degree angle, hold for a count of two then raise your body up to the starting position. Repeat. Some very cheap items you can buy include wrist and ankle weights or even a weight vest. You can use these doing almost anything and can be very effective depending on your goals. As long as you use some sort of weight or resistance you will start to improve your health and level of fitness. The more your muscles work the more calories you will burn and the stronger you will become. Even wearing ankle and wrist weights or a weight vest around the house while youre doing your chores will have positive benefits. Exercise balls can also be used for many different exercises at home including hamstring, chest and abdominal exercises. When you combine an exercise ball with dumbbells you can do even more. This is a very inexpensive item you can find in any exercise store.
www.FitnessExpertNetwork.com - 509

If you really do want some home fitness machines to use and have the money to spend then go for it. You can still save money by looking in the classifieds, going to garage sales or checking out used exercise equipment stores. You'd be amazed at how many people buy home fitness machines with every intention of using them but finding out they made a mistake then try to sell them at a very cheap price. And in most cases these used home fitness machines look like they've never been used.

About the Author


Phil Beckett is a home fitness training expert in Calgary with over 20 years experience. Regardless of what your goals may be Phil will help you reach them. For more information on home fitness programs please visit Phil's website at: www.fitnesstraining-solutions.com

www.FitnessExpertNetwork.com

- 510

"The best body building supplements can make a difference in your body building efforts. The best body building supplements can help you reach your goals in a shorter time and with slightly better results."
By Phil Beckett
The best body building supplements can make a difference in your body building efforts. The best body building supplements can help you reach your goals in a shorter time and with slightly better results. Unfortunately, not all supplements are effective or even good for you. Nowadays you have hundreds of choices from hundreds of different companies claiming that their body building supplements are the "missing link" in your life. It's ridiculous how much misinformation there is in the body building supplement market. There's not enough room in this article to discuss all the useless supplements that you shouldn't use. This article will take a look at some of the best body building supplements that are worth trying. Keep in mind that you can't expect any of these top ten body building supplements to do the work for you. In fact, you shouldn't add in anymore than one or two supplements until you have been training hard and eating right for at least a couple months. The only exceptions that I'd make would be creatine and BCAA's which will be discussed below. Some more of the best body building supplements when added in to a well-designed body building program can add some benefits and can help you reach a higher level of success. Just don't expect dramatic improvements over-night. "Top Ten Body Building Supplements" 1. Creatine - Creatine is good for muscle development because it increases the body's ATP that is the main source of muscle energy. This increase in energy will help you to perform longer and endure more strenuous workouts, leading to increased muscle growth and sports performance. This is the one of the best supplements for body building as it gives you the best results in the shortest period of time. In fact, most body builders notice an improvement in performance within the first week or so. There have been many reports of people adding up to 10 pounds of mass over the first couple months with dramatic increases in strength. Creatine helps to delivery energy to your muscles when you need it, resulting in energy for high-intensity workouts and faster recovery. Creatine does occur naturally in your body but you'd have to eat an awful lot of
www.FitnessExpertNetwork.com - 511

red meat just to get an effective amount. 2. L-Glutamine - L-Glutamine is another of the best body building supplements you can use. This supplement helps to increase the supply of nitrogen into muscle cells, prompting growth and reducing the chance of muscle loss. The more L-Glutamine you have in your body, the faster your muscles will grow. People involved in body building will place their bodies under more stress than the average person and therefore will have a greater need for L-Glutamine. Glutamine is the most abundant amino acid in muscle so if you are looking to increase lean muscle you need to consider adding it to your supplement program. 3. Multivitamins - Deficiencies in minerals and vitamins can slow down your progress. They are also essential in maintaining good health. If you're constantly sick because of vitamin and mineral deficiencies you won't build much muscle. I've found that a lot of people tend to avoid them because they don't come with the outrageous promises to pack on slabs of muscle. But rest assured, if you're going to take any supplements a highquality vitamin/mineral supplement is one of the best supplements for body building. Most body builders make the mistake of not taking multivitamins since they don't help to increase muscle mass and don't come with the same type of "outrageous" marketing claims that most other supplements do. The problem is that if you are missing the essential vitamins and minerals in your body, you won't be in the optimal condition to improve. 4. Zinc and Magnesium Aspartate (ZMA) This supplement has been reported to help increase your testosterone levels and improve recovery. 5. Flax Oil Flax oil is an essential fatty acid and is very important for body building and all other types of fitness training. 6. Protein Supplements Protein supplements are one of the best body building supplements available but keep in mind that they're just protein in a powdered form. They are very convenient to use and ensure you are getting enough protein in order to build muscle. The problem is the overwhelming number of choices you have when you walk into a supplement store. Just keep in mind that regardless of the numerous claims made by the manufacturing companies, protein supplements are just protein. They're not a magical muscle building secret. 7. BCAA's Branched Chain Amino Acids. At the start of this list of the best body building supplements I mentioned "The top ten body building supplements". Unfortunately, at this time I only consider the seven mentioned above as being the best supplements for body building. If you're eating and training right, you just don't need any more. It's that simple. You may not even need any of the best body building supplements mentioned on this page. It's important for you to realize that it is not the supplements by themselves that
www.FitnessExpertNetwork.com - 512

will lead to better performance or an improvement in your physical appearance... Your success lies in addressing your goals and analyzing and adapting your fitness training and diet to meet those goals. Before taking any supplement always consult a physician.

About the Author


Phil Beckett is a home fitness training expert in Calgary with over 20 years experience. Regardless of what your goals may be Phil will help you reach them. For more information on home fitness programs please visit Phil's website at: www.fitnesstraining-solutions.com

www.FitnessExpertNetwork.com

- 513

How Not Working Out Your Lower Body Significantly Reduces Strength Gains For Your Upper Body!!!
By Randy Gruezo
Generally, when most people start a strength training program, they do so to improve a body part, particularly those in the upper body. However, neglecting the lower body can play a significant role in the lack of overall development in those body parts. What most people need to understand is that the body works as a whole system as opposed to individual working parts. When performing whole body movements such as deadlifts, push presses, squats, cleans the body has a much bigger neuroendocrine response to that stress. Compared to movements such as tricep pushdowns, lateral raises, chest flies, etc. WHOA!!!! Back track a bit there...Neuro...What? Okay I did come out of left field with that statement. [Sidebar] Please check out the articles in this website which I go in-depth into the body's responses to stress. It's a 3 part series titled, "Greatest Fitness Program." Let me explain what I mean by neuroendocrine response. Through strength training you impose a stress to your body which it has to respond and adapt to. The neuroendocrine response is the interaction between the nervous system and the endocrine system (i.e. hormones). The response depends on how big or small the level of imposed stress is to the body. For example a squat has a much bigger response than a bicep curl. Hope you get my point. Okay... So what! What does that have to do with me? It has everything to do with you. Neuroendocrine response is characterized by increase levels of human growth hormones, testosterone, motor recruitment patterns (how well you body utilizes the muscles you have), etc. That's right I'm throwing the big words at you now. For you women reading this, this may sound like something that men will only be interested in. However, I will show you this is important for you as well. Only strength training with the movements I described above will elicit such a response. When your body releases these hormones it doesn't go to a specific muscle or area. It flows systemically around the body enhancing everything it touches. That is why it's not uncommon to see that squat training increases upper body strength, despite not working the upper body at all. For you men that means more bang for your buck. I didn't forget you women out there. The way that this applies to you is that you could get much stronger without much increase in muscle mass, which I know is a concern for
www.FitnessExpertNetwork.com - 514

most of you women. Your body becomes better utilizing the muscles you have already. Didn't I tell you I had great news for you too!!! Now you don't have to avoid doing these "bulk building" movements as opposed to wasting all that time using crappy machines that will only get you minimal if not nonexistent results. I know, I had to rant a little, sorry... It's the consumer advocate side of me. Strength training while avoiding doing lower body exercises is just a waste of time. If you're doing that already you are short changing yourself. Sure you're going to get results just doing the upper body, but you will work twice as much for not as much gain. Always remember the body works better when it is trained like a system as opposed to individual parts.

About the Author


Randy Gruezo helps dedicated and busy individuals achieve, at once unbelievable, elite levels of fitness in Miramar, Florida and surrounding neighborhoods. His unconventional, yet highly effective and time efficient fitness solutions are all backed by a 100% money back guarantee. Get his Free Report "5 Deadly Mistakes That Will Stop Your Fat Loss Attempt Dead In It's Track, and What To Do About It!" and more by going to his website www.randygruezo.com

www.FitnessExpertNetwork.com

- 515

Why Our Senior Population Should Train Fast and Why Training Them Not To Is Killing Them!!!
By Randy Gruezo
As more Baby Boomers are becoming seniors every year, the rise of injury related falls are going to skyrocket. One of the best preventative measures against falls, according to the CDC, is a sound exercise program. However, it is this Coach's contention that current senior fitness programs are contributing to the problem because they fail to address the necessary components of fitness that are vital to the quality of life of our senior population. [Sidebar] As a foreword, this is a topic I get highly emotional about because my parents are seniors as well. I will probably sound very critical at certain times, even sarcastic. It is because I'm frustrated with all the garbage that is spewed out there by so called "professionals" who never trained or coached a senior citizen before. It is my hope that I will open your eyes to the current state of senior fitness. Maybe you take something out of this for yourself if this article pertains to you or for someone you love and care about that are seniors. Most health care professionals, actually people in general, look at our seniors as frail individuals that need to be coddled. Unfortunately, this is not the case. More of our senior population are joining gyms and partaking in recreational activities more than ever before. This is one of the fastest growing sectors of the fitness and recreation industry. However, although more seniors are staying physically activity a view of the statistics from the CDC will lend some perspective:

More than one-third of adults age 65 years and older fall each year. Among older adults, falls are the leading cause of injury deaths and the most common cause of injuries and hospital admissions for trauma. Older adults are hospitalized for fall-related injuries five times more often than they are for injuries from other causes. Of those who fall, 20 to 30 percent suffer moderate to severe injuries that reduce mobility and independence, and increase the risk of premature death.

Startling statistics, huh. The current senior fitness model doesn't do anything to combat those statistics. The one major misconception out there is that seniors should perform all their movements slow and controlled. If this silly advice doesn't work to increase performance for the rest of the

www.FitnessExpertNetwork.com

- 516

healthy population out there why is this crap being given to the senior population as good advice. Like Forrest Gump said "Stupid is as Stupid Does." [Sidebar] I'm not implying slow and controlled are not necessary. In fact they are necessary especially if you're a beginner. However, when is the last time you saw someone fall in a slow but controlled manner? Never right? A fall takes a split second and training in the opposite manner will not give you a fighting chance for a positive outcome. That is why I said, if you're not training them to deal with fast movements they are more than likely to fall, which may lead to premature death or a very low quality of life. I didn't say it, the CDC did. As we get older the first thing to go is strength and power. This is so because of the body's selective atrophy of fast twitch muscle fibers and neural conduction velocity (how fast signal gets to its destination) slows down as we age. Selective atrophy, simply put is the body kills off the muscles that are responsible for quick, powerful, and fast movements. These are the primary reasons why seniors can't prevent a fall. You're probably asking why the body would do this? The major reason is because of the Use It of Lose It Principle. If you're not giving your body a reason to keep it, it will get rid of it. Your body's only goal is survival, unfortunately by keeping something that it is not using (fast twitch fibers) it puts a burden on the system. The body being smart as it is notices that and will get rid of the fast twitch fibers especially since there are other muscles that can perform the same task. Most current senior fitness programs are teaching exactly what we don't want the body to do. Great program, right? Have you ever seen a senior citizen walk? The ones I see drag their foot on the ground, shuffle walking for lack of a better term. They don't have the power or strength to just pick up their foot and put one in front of the other. Their accomplishing the goal of mobility, but it is very inefficient. That is not the way to live. It takes more time to perform a simple task. The only way to keep power and maintain these muscles is by training fast. I'm not saying go out there and start jumping on top of boxes now. You still need to progress to that level of training. However, I am saying that you can incorporate speed in low level, low impact activities. One of my favorite exercises for senior citizens is to stand up on your toes as fast as you can for multiple reps. That is a great exercise, but yet very safe, to keep the fast twitch fibers in your lower extremities particularly in the calf region. One for the upper body is to face a wall and lean against it. Putting your hands right beside your armpits push off the wall as hard as you can and repeat. This helps teach the upper body how to move fast just in case you slip and you need to grab something very fast to prevent the fall from occurring. There are many others, but use your imagination and more importantly common sense.

www.FitnessExpertNetwork.com

- 517

I hope I have shed some light on the current models of senior fitness programs and their inability to address the needs of the seniors participating in the programs. Remember exercising just to exercise and move (current exercise model) is a waste of time and energy. However, training with an intended outcome or purpose (maintaining strength and power) serves you much better in the long run.

About the Author


Randy Gruezo helps dedicated and busy individuals achieve, at once unbelievable, elite levels of fitness in Miramar, Florida and surrounding neighborhoods. His unconventional, yet highly effective and time efficient fitness solutions are all backed by a 100% money back guarantee. Get his Free Report "5 Deadly Mistakes That Will Stop Your Fat Loss Attempt Dead In It's Track, and What To Do About It!" and more by going to his website www.randygruezo.com

www.FitnessExpertNetwork.com

- 518

WOMEN ONLY!!! Heavy Weight Training = Toned, Sexy Body!!! PERIOD!!!


By Randy Gruezo
Most women's weight training programs are filled with many misconceptions about the effects of heavy weight training on women. Most women are not getting the results they deserve from their hard work because of all the confusion surrounding this. This article will be short and sweet, and set the record straight on why women should lift heavy if they are to get their body of their dreams. The number one reason that most women avoid heavy weight training is because they don't want to get bulky. I'm here to tell you, IT WON'T HAPPEN!!! Sorry I had to get loud. Some people in the back of the room couldn't hear me. I'm not going to get into all the scientific nuances, but it just not going to happen the way you perceive it. [Sidebar] The main reason why you won't get "bulky" like men is because of hormones, particularly testosterone. Hormonally, testosterone, is the major reason why men and women are so different. I will not go into detail of how testosterone works because it's not within the scope of this article. But, rest assured unless your body miraculously makes more or you put more into your system you will not get bulky. Most women weight train because they want to develop muscle tone in different body parts. However, most women don't know what being "toned" means. Yeah, I know you can give me a subjective description of what it is, but not really what it means. Simply put muscle tone is a muscle's readiness to perform work, particularly anaerobic (without oxygen) work. This can be characterize as quick, powerful, fast, etc.. The body is sending that muscle more electricity during rest so it can work in an instant if needed. Basically, a more conditioned muscle is a more toned muscle. Most women's weight training programs that say help with muscle tone only help to a little degree or don't work at all. The only way to get the muscle excited to do work is to wake it up. The only way you can wake up all your muscles is through lifting heavy weights. Here's an analogy. In the summer people use their air conditioners and strain the main power grid. Which scenario does the main grid work harder or need more power. When there are few air conditioners on or when everybody turns on their air conditioners? The answer is obvious. I know it's a simple analogy, but that is how your brain works. Working with the same scenario, which situation you think the power company will prepare more for the next time around the former or latter. I think you get my point. That is the same type of
www.FitnessExpertNetwork.com - 519

response your body will have with heavy weight training. Hence, the reason why lifting heavy has to be a component of any fitness program where the goal is to get muscle tone. I hope this gets your mind thinking a little bit about all the women's weight training programs out there. It is not my intent to change your mind, but only to have you question what you've been doing already. Through that questioning and more knowledge (me), I hope you get to a point of enlightenment whether we end up at the same conclusion.

About the Author


Randy Gruezo helps dedicated and busy individuals achieve, at once unbelievable, elite levels of fitness in Miramar, Florida and surrounding neighborhoods. His unconventional, yet highly effective and time efficient fitness solutions are all backed by a 100% money back guarantee. Get his Free Report "5 Deadly Mistakes That Will Stop Your Fat Loss Attempt Dead In It's Track, and What To Do About It!" and more by going to his website www.randygruezo.com

www.FitnessExpertNetwork.com

- 520

Exercise for the Equestrian


By Rani Yovetich
I am writing this for my fellow equestrians that no matter how hard you try, just can't quite get your seat under you, keep your toes turned in, heels down, shoulders relaxed down and back, all while trying to focus on the mission at hand. Through weight training and stretching, I managed to train my body to comfortably stay in the proper position, allowing me to focus on dressage, or just enjoy the countryside around me, without the busy voices in my head reminding me to hold my body in the proper riding position. Did you know that riding in proper form works every muscle in your body? Those of us that climb up after winter lay-off and place our legs in proper form will usually experience instantaneous gluteus medius cramping. To avoid this not-so-pleasant experience, strength training of the hips and inner-thighs in rider-form is needed. My favorite for this is the abductor/adductor machine at the gym. Not only do you isolate a problem area, but you gain flexibility if you set the machine up for a slight stretch. Sit up straight and place the inside of the knee against the pad. Rotate your legs slightly from the hip, so that your knees are turned in at an angle. Relax your leg below the knees. Do 1 set of 25-50 reps. Keep the reps slow and controlled, no swinging your legs wide and letting the weights clank. For a second set, or if you would like to do heavier weights, please use normal form with your knees facing straight up. I have had numerous clients that sit in the chair, put their legs up and are ready to do their set, but their knees are actually angled out. This is not an option! Remember to keep your legs rotated at the hip joint slightly inward for rider-form. Trust me, you won't be walking pigeon toed, but when you sit in the saddle, you will be able to comfortably hold a dollar bill between your knees and the saddle without hip and butt cramps, or unnecessary squeezing. Now for the, "keep your toes in, heels down," section. Be sure to stretch and strengthen your calves by standing on a stair, holding onto the railing, then lowering your heels down to feel the stretch, hold for 30 seconds to a minute. Raise back up onto your tiptoes, keeping the weight evenly distributed, but focus on your big toe. Weak ankles will roll, causing you to feel the weight on the outside of your foot, near your little toe. Do two sets of 25 reps or one set of 50 reps of calf raises (feet level with the stair, then up on tiptoes, repeat). I usually do one set with my toes in and one set with my toes straight. Lower your heels again to feel the stretch. Relax all your weight into your heels. Hold for one to three minutes. If your calves are tight, it is hard to relax them down, so keep them flexible! Next, it's time to exercise the upper body with pullups and pushups, as they force your upper torso into perfect riding form. If you do not have a gym membership, find a bar or beam that you can grab on to and pull yourself up. If you are not quite strong enough to pull your full bodyweight, place a chair or stool under your feet as slight leverage. Make
www.FitnessExpertNetwork.com - 521

sure you are focusing on using your back muscles to pull your body up, not just your arms. Push-ups work your entire upper body. You can vary the focus of muscle recruitment by the placement of your hands. Lie on your stomach, place the palms of your hands directly under your shoulders, then slide them out to the point where your elbow is at a 90 degree angle. This position will use more chest muscles. For your triceps, keep your palms directly under your shoulders and keep your elbows pointed back towards your feet as you perform the exercise. For more back and shoulder recruitment, start in the upposition with your glutes in the air and slide your hands front for a slight stretch, then roll front as you lower your body, skimming your nose across the floor as you go. As for your shoulders, we definitely want to work the back of them, as those muscles are often neglected. Because they require lighter weights, I incorporate balancing with them. Grab light dumbbells, I suggest 3 pounds until you know just how strong they are and build your balance. Soup cans work well, also. Begin in a T position. Your standing leg should be straight, but the knee should not be locked in hyperextension, it should be slightly bent. Bending at the hip (not the waist) keep you body straight and come down until your upper body is parallel to the floor. Now raise your other leg until it is parallel as well. You are now in a T pose, as your body should resemble a T. Put your hands out to the side with your thumbs facing the ceiling, little fingers facing the floor. After you have that mastered, try it with your hands straight out in front of you, elbows next to your ears. Hold these for up to 30 seconds on each leg. For a little more resistance, grab the dumbbells and do reverse flies while in T pose. Begin with the dumbbells down, hands facing each other as though you are about to clap. Then raise your arm to parallel to the floor, your palms facing down, then back again. Work on completing 15-20 reps on each foot. Strong lower abdominals are a necessity for horseback riding. Lie on you back and pull your knees into your chest. As you press your low back into the floor, notice how it feels. You may place your fingertips at your sides, to confirm that there is no space between your back and the floor. Now, slowly lower your legs, keeping the knees bent. Stop as soon as you feel your back begin to arch off the floor. Your toes should be able to touch the floor. If your back arches prematurely, try keeping one knee bent with the foot flat on the floor, and bring just one leg up and down. You can either do 15-20 reps on the one side before switching, or you can alternate with each rep. It is up to you. These are great performed on the edge of a bed. Your lower back is very important for that prim and proper look. Back hyperextensions are excellent for this. If your gym has a glute ham machine, make good use of it, again up to 50 reps. If not, a therapy ball or bed will work. Lie on the side of the bed with your hip bones just on the edge. It is best to have someone sitting your legs, so as not fall off, or if you can hook your toes onto something for stability, that is great. Relax your body over the edge of the bed and come back up to where your body is parallel to the floor and you are looking down at it. I like using my therapy ball and hooking my heels under the banister to hold me in place. Whatever you use, make sure your bending at the hips and not at the waist.
www.FitnessExpertNetwork.com - 522

Balance is extremely important for the serious horseback rider and can be improved by standing on one foot on uneven ground. Focus your weight on the front of the foot, the back, then each side, holding each position for one minute, then switch legs. Therapy balls and Bozu's are great pieces of equipment for improving balance, but that is a whole other article. If you are one of the lucky ones that have access to an indoor arena, practice yoga on horseback. As a child, my father would never let me advance to the next gait until I mastered my exercises at the current one. Was this an early form of yoga on horseback? You bet!! Please make sure that you have a partner to hold your horse until you both become comfortable in the poses. This is a new feeling for the horse, too! The poses should eventually be performed with your eyes closed, forcing you to feel the horse and become one body of motion. In my experience, low rep strength training is not the most beneficial and can actually hinder your form. Professional riders have confirmed this belief. If you would like to build strength with the lower reps, do so at the beginning of winter, then change to endurance training about six to eight weeks before your regular riding schedule begins. Have fun and please, be patient. It takes work for those of us that were not born with a "natural seat" and perfect balance. RIDE ON FELLOW EQUESTRIANS!

About the Author


Rani Yovetich is a personal trainer, certified through the National Strength and Conditioning Association. She had her own health and fitness column in a local newspaper and her work has been published in Next Step Magazine. She loves to hear from her readers and can be reached via completefitness@iw.net

www.FitnessExpertNetwork.com

- 523

"The Exercise Secret"


By Rita Jagodzinski
Fitness expert reveals THE SECRET To EXERCISE You are about to read a great secret to feeling great both physically and mentally Are you ready? I have come up with proven strategies (SECRETS) that have worked for hundreds of my personal training clients, helped them look and feel great both physically and mentally and develop lifetime healthy habits. As you learn the secret you will come to know how you can achieve anything you want. May the secret bring you the best in health. This is my intention for you. 1. The secret to making a commitment to your exercise program. Set exercise appointments with yourself. Use your day timer to set appointments for exercise- and then stick to them. You wouldnt miss a business meeting or client appointment, would you? So dont miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. Take out your calendar right now and mark off three days each week for the next 9 weeks when you will commit to exercising. Then do it. Your consistent commitment will bring you the results you want. 2. The secret of having a coach. Almost every self help book ever written talks about the critical importance of having a coach/mentor. A coach is an experienced and trusted counselor or teacher. Its inevitable that you will come up against hard times on your path to losing weight and getting fit. A coach will guide, motivate, educate and support you so you can easily overcome these hurdles. A coach is critical to systemizing your exercise program for maximum results and assisting you in your motivation and strengthening your commitment. Exercise and nutrition are bona fide sciences and learning everything you need to know on your own can take years of struggle but not if you have a coach. 3. The BIGGEST secret: Accountability. The real secret is quite simple and Ill distill it for you right here: eat 4 to 5 meals per day and perform a combination of aerobic and resistance exercise for 30 to 60 minutes 3-5 times a week. But most people lack the personal accountability to achieve their weight loss and fitness goals. In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups. Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls. At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls. The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%! I have discovered that the ultimate secret to getting the results you want is finding a
www.FitnessExpertNetwork.com - 524

coach who understands you and provides you with an effective weight loss and exercise program and guidance, motivation, support but most of all, a coach who makes you ACCOUNTABLE. The ONLY thing that works is commitment to a healthy diet and regular exercise. Youve got to burn more calories than you consume simple as that.

About the Author


Rita Jagodzinski is the owner of Fitness Together in Darien & New Canaan, CT. Her website is www.fitnesstogetherct.com

www.FitnessExpertNetwork.com

- 525

Abdominal training tips for Injury Prevention and Improved Function


By Robert Collier
Knowing how to train your abdominals correctly is essential if you want to prevent injury and improve your body's function. Many people exercise the abdominals incorrectly which often leads to poor results, and can contribute to poor posture, muscle imbalance, injury and ultimately compromised function. Apply the following to your abdominal training to prevent injury and improve function. 1. Order of training Whether training all your abdominals in one session or over 3 days, train in the order of lower, obliques and upper abdominals. The reason for this is the relative neurological demand placed on each. The lower abdominals have the greatest neurological demand and need for synergistic support from the other abdominals. This is why they are trained first. Conversely, the upper abdominals have the least neurological demand placed on them and need for support from the other abdominals. This is why they are trained last. This follows the principle of training movements from least stable to most stable. Train your abdominals in the correct order to help prevent injury and receive superior function. 2. Pull belly button in prior to each abdominal movement This will activate your transverses abdominus (TVA). The reasons for this are: All movement is more efficient and effective and the function of the body is superior when stabilizing from the core (TVA) The TVA stabilizes the core, the pelvis and the back. This helps you keep a neutral spine and pelvis position during abdominal exercise which is vital for injury prevention and optimal function. 3. Breathe correctly As a general rule, breath in, increasing the size of your stomach, and then pull your bb in before performing each repetition. This is generally performed in the recovery phase of each repetition. Breathe out through pierced lips half way (past the hard part of the lift) on the exertion phase. Breathing correctly is vital for injury prevention and improved function. 4. Position your tongue correctly Place your tongue just behind your front teeth on the roof of your mouth. Your tongue will be in this position after you swallow. This anchors and turns on the deep neck flexors so the neck extensors don't become overused - which is often a
www.FitnessExpertNetwork.com - 526

common problem and can lead to neck pain. Place the tongue correctly and prevent neck injury and improve your neck function. 5. Ensure a balance between trunk flexors and extensors Don't over exercise the abdominal muscles (trunks flexors - especially the Rectus Abdominus), relative to the back muscles (trunk extensors). When performing crunch type exercises it is important to use a Swiss ball to promote a balance between trunk flexion and extension. Excessive flexion related exercises can lead to a number of problems including compromised breathing, forward head posture, neck and shoulder pain and dysfunction. Balance your training between trunk flexors and extensors to avoid injury and improve your body's function. 6. Watch your posture while you exercise Exercising your abdominals with poor posture can only lead to muscle imbalance, muscle and joint pain and dysfunction. Maintain a neutral low back curve and postural alignment for most of your abdominal exercises. There are some exceptions to this rule but generally maintaining good posture while you exercise your abdominals is essential for injury prevention and improved function. 7. Only perform abdominal exercises within your stabilization threshold This is measured by your ability to keep your belly button in through the exertion phase of an exercise. Conversely, as your core region gets stronger, challenge yourself to perform abdominal exercises that are more challenging - only to the point that you can stabilize though. Feeling your lower back muscles working more than your abdominal muscles means your abdominal muscles have fatigued and you should stop. Exercise your abdominals only to the point of instability and not over it, will help prevent injury and improve function. References 1. Chek, Paul. (1998) Scientific Back Training, Program Design and Core Conditioning A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com 2. Chek, Paul. (1999) CHEK Internship Level 1 A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com 3. Chek, Paul. (1999) Movements That Matter A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com 4. Chek, Paul (2004) A Six Pack To Die For New Zealand Fitness October/November. Methode Media Ltd, Auckland, New Zealand 5. Chek, Paul (2004) How to eat, move and be healthy A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com

www.FitnessExpertNetwork.com

- 527

About the Author


Robert Collier is an advanced personal trainer from Christchurch, New Zealand. He works from his own private studio and specializes in Golf Conditioning, Exercise Rehabilitation and Nutrition and Lifestyle Coaching. His website is http://fitandhealthy.co.nz

www.FitnessExpertNetwork.com

- 528

COMMON CAUSES OF ANKLE INJURY AND HOW YOU CAN PREVENT A RE-INJURY
By Robert Collier
The following article outlines some common causes of ankle injury and how you can prevent a re-injury of your ankle. Inversion sprains, or inward rolling of the foot, account for about 90% of ankle injuries. Eversion sprains, or outward rolling of the foot, are much rarer. When looking at the prevention of ankle injury, the body needs to be assessed as a whole functional movement system, rather than focusing solely on the area of injury at the ankle. Some Common Causes of Ankle Injury 1. Lack of Transverses Abdominus activation The TVA is the deep abdominal muscle which is vital for stability both passively (for posture) and dynamically (for movement). The TVA has connections to many major muscle groups which in turn are connected to virtually all other muscle groups throughout the body. The importance of correct TVA function is highlighted from the fact that all movement stability starts from this muscle. Therefore, if this muscle is not functioning correctly all other muscle groups will be as stable either. This includes, but is not limited to, the peroneals which are major stabilizers of the ankle joint and very important in the prevention of ankle injury. 2. Poor Proproiception This refers to your ability to be stable on your feet. Being unstable can come from poor muscle control from several areas of the body including the stabilizers of the ankle, knee, hip and core. Having a stable and well balanced body increase your proprioception and reduces the likelihood of ankle injury. 3. Lack of hip flexibility and strength Inadequate hip internal rotation and excessive hip external rotation can predispose a person to inversion ankle sprains. In addition, lack of strength through the hips can lead to improper knee tracking through a weak Posterior Gluteus Medieus (Butt muscle) This can predispose a person to lower limb alignment problems and ultimately ankle injury.

www.FitnessExpertNetwork.com

- 529

4. Calf tightness When an individual is required to have more movement through their calf than they currently have available to them, compensation occurs in other areas. This compensation often takes place at the ankle joint leading to ankle injury. Flexible calves are very important to prevention of ankle injury. 5. Foot pronation and supination This is the rolling inward or outward of the foot upon weight bearing. Several factors may cause this including poor gait mechanics as well as hip, calf and other muscle flexibility and strength issues. A podiatrist is the best person to see to ensure your feet are correctly aligned for the prevention of ankle and other injury. 6. Poor footwear Footwear needs to be specific to the individual as well as the purpose it is being used for. The best person qualified to select appropriate footwear are podiatrists and quality shoe shops. Footwear for your specific needs is vital to help prevent ankle injury. How to Prevent a Re-Injury of your Ankle To determine exactly what have been the causes of your past ankle injuries you will need to receive a full biomechanical assessment from a qualified personal trainer. They will be able to help you with the following. 1. To see if your TVA is functioning correctly statically and dynamically. They will be able to show you exercises to help improve the function of this muscle. 2. To assess the stability of the hip muscles (gluteus medius and maximus) and the flexibility of the hips and calves. 3. To perform other biomechanical assessments to determine the balance and function of the body as a whole. 4. To determine whether you have foot pronation or supination issues. Visiting a podiatrist will help improve leg and foot alignment issues as well as determine the suitability of your current footwear. References 1. 1. Chek, Paul. (1998) Scientific Back Training, Program Design and Core Conditioning A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com 2. 2. Chek, Paul. (1999) CHEK Internship Level 1 A CHEK Institute Publication. Vista, California, USA. www.paulchekseminars.com

www.FitnessExpertNetwork.com

- 530

About the Author


Robert Collier is an advanced personal trainer from Christchurch, New Zealand. He works from his own private studio and specializes in Golf Conditioning, Exercise Rehabilitation and Nutrition and Lifestyle Coaching. His website is http://fitandhealthy.co.nz

www.FitnessExpertNetwork.com

- 531

How to Keep Motivated With Your Exercise Programme


By Robert Collier
Ever struggled to stay motivated with your exercise programme? You have the best of intentions but you just can't seem to stay motivated. You just don't seem to be able to get to the stage where you start getting measurable results and actually enjoying your exercise. Well you are not alone, only about 20% of the population exercise on a consistent basis to receive the full benefits of regular exercise. The following strategies will help you get the most from your exercise programme, help you stay motivated and achieve ongoing sustainable results. 1. Establish the reason(s) why you are exercising and think of the real life benefits it will provide: more energy, greater productivity, feeling healthy and vibrant, greater mobility, superior quality of life and feeling better about yourself. Establish which reasons are most important to you. The times that you feel unmotivated or don't feel like exercising, these reasons will keep you motivated and exercising 2. Establish a routine. Specifically determine when and for how long you will exercise on a weekly basis. These times need to be specific and at times that will not be interrupted with other activities. These times must also be non negotiable. Obviously, from time to time other important activities will take the place of your exercise session. This is part of having flexibility but this should only be the exception rather than the rule. Establishing a routine will help keep you motivated. 3. Make exercise a priority in your life. How important are the benefits that exercise brings to your life? Superior health and fitness will bring many benefits to all areas of your life. Without good health and fitness you will not be able to live life to your true potential. Beware, if you don't make exercise a priority, work and other activities will eat into your exercise time. Making exercise a priority is essential to sticking to your exercise programme and staying motivated. 4. Be persistent. Stick to your exercise long enough and you will really start to enjoy your exercise. If you have been consistent this is usually about 6-8 weeks after starting regular exercise. At this point the feeling exercise gives you and the benefits you are receiving from it will help provide plenty of motivation for you to carry on and stick to your exercise. 5. Keep a training diary. Not only does this give you a sense of accountability and achievement to yourself, but it can aid you in identifying if and where you are having problems with your exercise consistency. Seeing the progress you have made also acts as great source of motivation. 6. Be realistic. Many people start exercise programmes with gusto but often after several weeks they have dropped out of regular exercise. Be realistic about the time you can commit to exercise. Small amounts of consistent exercise are always
www.FitnessExpertNetwork.com - 532

better than a lot initially and then none at all. Being realistic will make it easier for you to stick with your exercise programme and stay motivated. 7. Use a personal trainer. A personal trainer can help you stay motivated by providing some accountability. A trainer can also correctly assess you and give you exercise programmes that are appropriate for your goals and needs. Periodic assessments provide for a great source of motivation by measuring progress. Changing of your exercise programme on a regular basis also provides variety so you will never get bored of the same exercise routine. However, remember a trainer can only show you the way; they cannot do it for you. You do need to do what is asked of you. The vast majority of people that use a personal trainer stay motivated and achieve results. Implement the above strategies to help you stay motivated with your exercise programme. You will start to enjoy exercise, even look forward to it and enjoy all the benefits that regular exercise provides.

About the Author


Robert Collier is an advanced personal trainer from Christchurch, New Zealand. He works from his own private studio and specializes in Golf Conditioning, Exercise Rehabilitation and Nutrition and Lifestyle Coaching. His website is http://fitandhealthy.co.nz

www.FitnessExpertNetwork.com

- 533

THE CORE What is it, how does it work and why is it important to connect to your core?
By Robert Collier
what is the core? The core consists of deep muscles located in the trunk that work together to give the spine and pelvis stability. These muscles can control excessive and potentially harmful movements between the vertebrae and in the pelvic joints. In addition, the bladder is supported by fascia and ligaments that connect to the deepest muscles of the core and therefore restoring this function is critical to the long term health of the bladder. How does the core work? In the non-injured, non-painful spine, the core muscles will turn on before your body performs any movement. For example, before you raise your arm to open a cupboard, the core muscles engage to stabilize the spine and pelvis. Thus, the core muscles create a stable base for free flowing and efficient movement of the whole body. Why is it important to "connect" to your core? Several things can affect the proper functioning of your core. These include poor posture, unbalanced exercise/strength training programs, pain, injury and surgery. Research shows that in people with low back pain, the core muscles can turn on too late or not at all. It is as if the brain gets disconnected from the core. This means that the spine is less protected during all positions and movements - resulting in a much higher risk of re-injury and return of low back pain. Research has also shown that the core muscles do not automatically start working properly after your low back pain goes away - your brain can stay "disconnected" even if you feel better. This is why it is important to perform neuromuscular isolation exercises to re-establish proper core function. Your core can be tested to determine if it is functioning correctly. What are some common mistakes when exercising the core? Many people over train the outer and upper abdominals and spend little if any time working on the deep and lower abdominals. The problem with this simply come back to the function of the abdominal muscles. The functions of the deep abdominals (transverses abdominals) are expiration or air, static and dynamic stability. Proper breathing mechanics are vital for optimal physiology and optimal stability is essential for good posture as well as functional movement. The function of the outer abdominals (Rectus Abdominus) is trunk flexion and some gross stability. Therefore, over training of the outer and upper abdominals can contribute to poor breathing mechanics, forward head posture, back, neck and shoulder pain and dysfunction. References

www.FitnessExpertNetwork.com

- 534

CHEK, P. 1998. Scientific Core Conditioning San Diego, California, USA. www.checkinstitute.com Jaques, Y. 2004. Connecting to the core course. Vancouver, Canada. www.wellnessworks.ws

About the Author


Robert Collier is an advanced personal trainer from Christchurch, New Zealand. He works from his own private studio and specializes in Golf Conditioning, Exercise Rehabilitation and Nutrition and Lifestyle Coaching. His website is http://fitandhealthy.co.nz

www.FitnessExpertNetwork.com

- 535

Aging Gracefully. How Training Female Athletes Can Increase Your 'Gray'
By Robert L. Selders, Jr.
Several summers ago, I began working with female athletes (several elite amateurs to be exact) who were preparing for their upcoming season. It happened during one of our morning speed sessions. Okay, before totally disregarding this article and then passing me off as some horrible male chauvinist, just hear me out for 2 minutes. We had just completed our third 40-yard sprint when I looked over at one of my more well-conditioned athletes. She had her hands on her knees and her back was turned to me. Being that we were on our third sprint I found it odd that she'd be totally exhausted, but I thought 'Okay, maybe she's just a little winded. So I asked 'How ya feeling'? Now, I was expecting to hear something like 'I'm good, let's keep going.' or maybe even 'This is kicking my butt!' What I got was something that none of my coaching experiences had ever prepared me for. She turned around and was crying uncontrollably! My heart just sank. I've completely screwed something up I thought. Maybe I didn't allow for enough recovery time, maybe I pushed too hard on the first few sprints thoughts were going through my head a million miles a millisecond and I was wracking my brain trying to figure out what was going on. Luckily for me I had other female athletes there who 'rescued' my athlete (and me) from a potentially horrific experience. It turns out she had a family issue that was stressing her beyond belief; and the combination of the sprints with my 'How ya feeling'? question was enough to cause this emotional release. Alright, I'll admit it, I didn't have a clue, but I think I did recover rather well in spite of my ignorance. I stopped the session and had the other athletes go grab a drink while she and I talked a bit. In no time at all, the flood dried up and she was laughing again. We resumed the training session a few minutes later and ended up having one of the most productive sessions that summer. Fast forward a few months later, I was reading an article about training athletes and the author stated that there's no reason to coach or train male and female athletes differently. Hmmm! Given my recent experience, I begged to differ. 'Should you coach female athletes differently than male'? was once a question, while privately discussed amongst coaches, was rarely openly debated. Probably in large part because many feared they would be viewed as suggesting that female athletes were less
www.FitnessExpertNetwork.com - 536

competitive than their male counterparts. However, this is an assumption which has largely been disproved over and over again and can be put aside to address a legitimate concern. Today, the question is asked more openly and research supports the conclusion that female athletes should indeed be coached and trained differently than males. The question is logically rooted in what motivates a female athlete who is in fact different from a male athlete. While male athletes, as a group, tend to be more extrinsic or externally motivated, female athletes are influence more by intrinsic or internal rationales. Given this piece of information, it would only prove logical that a coach or trainer would use a more appropriate approach based on internally-focused motivations. Whether you are a female or a male coach or trainer, you need to learn how to recognize the specific needs of your athletes and develop a precise understanding of the unique perspectives that female athletes have. For some who have not worked regularly or often with female athletes, this can prove challenging. However, your comprehension is essential to assisting those athletes so that they become great athletes at the top of their sport. Female athletes, as well as female sports, have evolved tremendously over the last one hundred years. Female athletes are stronger, faster and more athletic than ever before. They take as much pride in their abilities as their male counterparts, and rightly so. Therefore, as coaches and trainers, we should also afford them that higher level of respect reserved for these abilities. Not only is it the right thing to do, but is what female athletes strive for and expect. Some have often questioned the female athlete's commitment to their sport. This comes largely from an old-school mindset that suggests achieving a winning outcome should be the one and only goal. Female athletes may not be as focused on the final winning outcome as their male counterpart, and instead prefer to concentrate on becoming more physically fit and having fun, but that does not translate into a lack of commitment or dedication to their sport. Studies have repeatedly shown that female athletes prefer a friendly and more respectful atmosphere in which to train. They prefer a high level of camaraderie among players and between coaches and athletes which contributes to creating a family-oriented team environment which effectively meet the needs of each of its players. Female athletes prefer coaches who show warmth, empathy and a sense of humor. While they would like to form a stronger bond with their coach, they do draw a line at showing favoritism toward any one player. Female athletes are unwilling to blindly follow a directive without knowing what the 'why' is behind that directive. Now being the father of two, soon to be three, budding female athletes (5 year-old, 2 year-old, and a third due to arrive very soon), I can certainly relate.

www.FitnessExpertNetwork.com

- 537

Female athletes want and respond to clear and positive feedback and expect their ideas and suggestions to be acknowledged and heard. Coaches or trainers who negatively criticize, scream, and yell are likely to have a harmful impact on a female athlete's selfperception. The all too common coaching approach of being quick to criticize, but slow to commend will not go over well with the majority of female athletes. Remember that your role as a coach and/or trainer is not just pivotal, but powerful. Dr. Harvey Schiller, Former Executive Director, U.S. Olympic Committee summed it up best, 'Always remember the tremendous power you have as a coach to help another human being maximize their potential; pursue this awesome responsibility daily with intensity and integrity.' 'Gray matter' is usually synonymous with intellect or high level brain function. As a male coach, when you take the time to understand what your female athletes are dealing with and make the necessary adjustments when/if warranted, it helps to build a better working relationship, more trust, and an environment conducive for high achievement. And because you're able to help your athletes obtain mind-blowing performance results, you are perceived to be wise beyond your years and quickly become the coach athletes tear down your door to work with. Okay, so the 'increase your gray' is a stretch, but you get my point! A few years have passed since that time and I've worked with a number of female athletes and teams with very successful outcomes. Appreciating the differences between female and male athletes does not mean that you must provide them with special consideration or accommodation. It simply means that you need to find and embrace an approach that works best for achieving the results that both you and your athletes expect. You owe it to yourself and to your athletes.

About the Author


Robert Selders, Jr., MS, CSCS, Principle Consultant of 3Q Fitness Consultants (Garland, Texas), is a Certified Fitness Trainer and Certified Strength and Conditioning Specialist. He can be reached at this email address.

www.FitnessExpertNetwork.com

- 538

Choosing a Personal Trainer


By Robert Morrison
It seems that every second person wants to jump on the Personal Trainer bandwagon lately. Online courses, little licensure (at least in Europe) and low standards of education all make it easier for anyone to set up a business offering 'miracle results for you'. So as a consumer, how do you go about choosing the right trainer? Lets keep it clear and concise... Three points: Image, Education and Results. Well firstly, look past the permatan and smooth talker. Image is often everything in this business but having a nice smile and smooth talking isn't going to get you to your goals! Everyone likes a good salesman and for the most part, Personal Trainers are well versed at selling you their product(s). Don't be afraid to ask the difficult questions: How many clients do they have, how many achieve results. Do they offer a money back guarantee if you are dissatisfied with the service. Secondly you have to look at education. Why I used the word education instead of certification is that the vast majority of certification companies offer little more than assembly line, easy to complete courses with little accountability for the Trainers standards. Too often, trainers think they are "made" once they have completed one of these courses and do little to educate themselves beyond these. Would you entrust these people with your health? Ask them have they written articles, studied any other material in detail, Have they tried their methods on themselves?.. ARE THEY AN EXPERT??? Thirdly, look for their results. If they cannot give you figures in the high 90% category then walk away. No amount of image or qualifications are going to get results for you if the trainer is struggling to achieve them with everyone else! Buyer beware!

About the Author


Robert Morrison is a Certified Fitness Clinician with the IART. He operates RM Health & Fitness in Cork, Ireland. He has been published in Synergy 2006 and is due to be published in Synergy 2007. He can be contacted via his website www.rmhaf.ie

www.FitnessExpertNetwork.com

- 539

Egos and Heroes


By Robert Morrison
The hero with the ego. I've seen it. And so have you. It's the one, the one that you aspire to be, the person that seems to make the most gains, win the medals, change their physiques dramatically. It's the person who can do no wrong, or can they? There was a time, when I would go to the gym confused at my progress, looking for that fitness answer. Until that is, I analyzed what was really going on. That however, was not until I had wasted many hours taking the advice of so called experts on the ground. The gym heroes. Then I stopped taking their advice, and educated myself on proper exercise application. Then I finally started making progress! I bet there are thousands, possibly millions around the world who are still confused with their training. And they are often the ones who flock around the local gym hero. Yes he's Mr. Big, with the ego to match. The guy who has those arms that you would die for, the six pack you would try absolutely anything to get. Alternatively, it can also be the professional athlete that breaks the records or wins the game. Now, this is all fine and great for them, but what for the ordinary trainee on the street. These heroes are the ones doling out advice on the secret to their success. Quite often though, they are a victim of their own success! How? We'll when you progress more than others around you, there is often a scenario that they think they must be right, that no other method works. How could they be wrong? if they are so successful. Well try this: 1. Most people who make exceptional progress are genetically gifted and would make progress on ANY routine. The cream always rises to the top after all! 2. Most people in this scenario really don't know why or how they made this progress. Ask them for definitive evidence that a particular method resulted in great progress. Even better, ask them why they are choosing certain rep ranges and set quantities. If they can answer both, which is doubtful, they may actually know what they are doing! In some cases they do some regular routine, given to them by coaches. Others have simply read a muscle magazine and tried a random routine 3. Success builds confidence and Ego. This always blunts someone's openness to try something new. So a training routine worked for them, it doesn't mean it will work for you or anyone else. It also doesn't mean that something else wont work better! Results are not optimum in many cases, even for the heroes. The solution, 1. Seek out the advice of an Experienced Personal Trainer, or if that isn't for you then... 2. Seek the advice of the person who progresses most over a long period of time (no quick fixes which usually indicate substance use) AND uses a structured and
www.FitnessExpertNetwork.com - 540

detailed training plan. He/she probably won't have the ego, won't have the flock of hero worshippers around them. Most of all, when taking information from any other gym use always use this motto. Trainee Beware!

About the Author


Robert Morrison is a Certified Fitness Clinician with the IART. He operates RM Health & Fitness in Cork, Ireland. He has been published in Synergy 2006 and is due to be published in Synergy 2007. He can be contacted via his website www.rmhaf.ie

www.FitnessExpertNetwork.com

- 541

How Much Can Women Achieve? And How..


By Robert Morrison
Achieving your fitness goals is the most rewarding experience. Quite often, it spurs people on to bigger and better goals. But how far can you go? How much can your body change over a period of time. As a Personal Fitness Trainer dealing with physique transformations, I can tell you the results are often astounding! For Females in the 18-30 age group, a change of 3-4 dress sizes in 12 weeks is very achievable. This obviously is for those who need to lose it- no size zeros please! One client in particular lost over 8 inches on her waist in 12 weeks. Her shape was changed completely. How was this achieved? 1. calorie cycling and 2. Intense resistance training 3. Intense self belief (this is the critical part) Even females in the 30-50 age group experience a loss of 1-2 dress sizes in the same period. This is the very minimum results among the highly motivated! Lets look at the points above in more detail. 1. Calorie cycling- do not ever stick to the same diet plan for more than a few days. Continually change the foodstuffs(macronutrients) and cycle calories in order to prevent your body from adapting to your diet (and slowing your metabolism). You would be surprised how much difference this makes in achieving your goals. High protein low carb diets are shown be effective, but one thing to remember is that the body adapts to this also. One way is to reduce protein intake for a week, then increase again along with an accompanying carbohydrate reduction. 2. Intense Resistance Training - Without this, you are only getting half the picture. Less even!, I have the majority of my clients perform resistance training as the main part of their workouts. Cardio is only performed to the necessary level (athletes, general public etc). Visual changes are the most satisfying so combine this with the facts. o Weight training increases metabolism o Weight training favors a more balanced hormonal environment o Weight training trains the heart and lungs also o Weight training prevents or slows muscle loss with ageing (very important with females) So ask yourself, with all the above positives and NO negatives, how can you resist? Pardon the pun. 3. Intense self belief - The most important factor! Without a positive mental attitude you are never going to get there. What gets you going? what motivates you? Music? Friends? Fear of failure? Whatever it is, make it the most accessible thing
www.FitnessExpertNetwork.com - 542

in your life. Enhance the things that motivate you. Eliminate those things which bring you down. Whether that's people, self doubt etc..just eliminate them from your life! That may sound harsh, but I ask , how badly do you want it? Do you want to lose 3 dress sizes in 3 months? I urge you to start today. Right now, wherever you are , whatever you are doing. Believe in yourself, and start maximizing your potential!

About the Author


Robert Morrison is a Certified Fitness Clinician with the IART. He operates RM Health & Fitness in Cork, Ireland. He has been published in Synergy 2006 and is due to be published in Synergy 2007. He can be contacted via his website www.rmhaf.ie

www.FitnessExpertNetwork.com

- 543

Variation & Stagnation


By Robert Morrison
Are you stuck in an exercise rut? Is lack of variation causing your progress to halt? Well, you could be suffering from a common problem, a problem I see every day. It affects thousands, possibly millions! ..Stagnation in progress due to lack of Variation. Many clients come to me because they cannot push past the current limitations in their exercise routine. My answer is always, you are over adapted! What is over adaptation I hear you say. To look at this we have to go back to the basics of exercise, which is that exercise is a stressor and is used to stimulate change in our bodies. These changes result in either improvement, maintenance, or slowing the regression of functional ability. Now this is all very good if the body gets a strong enough stimulus to change. But in reality, the human body strives to be as efficient as possible in every task. This involves conserving as much energy as possible, while quite often shifting tension between muscles to "spread the workload". So lets say your typical workout consists of an intense 30 minute bout on the cross trainer followed by lunges, rowing and bench pressing. You perform it in the same fashion, week in-week out. You have fallen into the trap of complacency. You have also probably committed the gamblers fallacy, believing that if you keep going, keep pushing. then eventually "something" must happen. WRONG! why would your body want to change? It can quite happily complete the workout on a regular basis. Unless your a beginner, its also unlikely that your loads/levels have increased. Going back to the issue of energy conservation. This is an innate survival method that you body uses. Whenever a task is performed, the nervous system adapts in order to make that task easier. Hence, why we can learn to drive, ride a bike etc. The same is true of exercise. In order to exercise, we have to perform certain tasks. Your nervous system adapts to these tasks by changing the way the muscles interact.(or in aerobic exercise this takes place along with efficiency of oxygen usage and mitochondrial proliferation) This makes the task easier. When you repeat it, you body says great!, this is no problem! Therefore you either increase load, or stagnate. Stagnation is the common result. This is because there is only so much muscle we can control at any one time.(or so much oxygen we can utilize). Your body reaches a happy medium and sees no reason to grow stronger, leaner or faster! This is why monotonous loading(increasing load gradually over time) always results in failure to progress. You will hit a wall, guaranteed! Not a single trainee has reached his/her potential by performing the same exercises over and over indefinitely.

www.FitnessExpertNetwork.com

- 544

The alternative? Variety. Continuous variety. For people who have trained for more than 6months to a year, no 2 workouts should be the same. Exercise choices, order of exercises and application (speed, cadence, load) should all be varied. That way, when you do come back to perform you old routine, you will find you have pushed passed the barriers! and reached a new level! For some new tricks on how to vary routines, and how to implement cyclical methods for unreal progress, contact me for information!

About the Author


Robert Morrison is a Certified Fitness Clinician with the IART. He operates RM Health & Fitness in Cork, Ireland. He has been published in Synergy 2006 and is due to be published in Synergy 2007. He can be contacted via his website www.rmhaf.ie

www.FitnessExpertNetwork.com

- 545

"What Cardio Fitness Is All About"


By Rodney Golden
What Cardio Fitness Is All About What is cardio fitness? You would be surprised then answers that you get when you ask people this question. Most of the time I just get blank stares. Maybe a guess or two. But really no definite answer. If I could compare it to something it would be like asking someone randomly on the street about who the Grand Canyon was created. Its just not something that the everyday person knows. Unless youve studied exercise science extensively most people only have a very brief explanation of cardio and cardio fitness. Like, Sure cardio is when I get on the treadmill. Well, while this is true. Theres a lot more to it. Yet most people hop up on the treadmill, elliptical, and cardio bike day in and day out without giving their efforts a though t. They just know to get on the machine and turn it on. I admire these people for their efforts. But, I see it as my moral obligation to shatter the cardio fitness myths. To do this a have to start with the problem and then deliver hard with the solution. I see people in the gym that go for long periods of wasted time day in and day out and a year later they still look the same. How about the lady who focuses on step aerobics or spin class and has been going for years and hasnt lost a pound in five long years? What is it with that? Its the hard working cardio goers that work out for multiple hours a day and never see any real changes after the first true plateau. Why is this? There are some fitness myths that I would like to clear up and then give you a better understanding of cardio and the true benefits of using cardio fitness. Youll know when and where to use this fat burning tool when its appropriate and where it will most benefit you and your cardio fitness program. Youve got to understand that being truly fit does not happen by the magic bullet theory. When trying to get fit and healthy, you need to remember that you need to use multiple fitness tools to keep things working for you. While, this articles primary focus is to spend time on cardio fitness, its important that I tell the truth. The only way youll ever have the body you desire youve got to use multiple tools to get the job done. Cardio fitness is just one of the important. What is cardio fitness? Well, cardio is short for cardiovascular which is another word for the cardiovascular system that youre body uses to transport oxygen via blood to the rest of the body. So doing cardio has a primary benefit more than just burning fat. A well tuned cardiovascular system delivers many rewards like better oxygen transport, healthy blood
www.FitnessExpertNetwork.com - 546

vessels, healthy arterial walls, a good pair of lungs, and most of all a strong and steady heart. So a good cardio fitness program will challenge and improve the function of the cardiovascular system. This will allow you to improve in many areas. Although these are great benefits, Ive got to believe that unless youre a recovering heart attack patient or competing in the Tour de France, your main goal is not arterial elasticity or better oxygen transport. Right? The truth is people are doing cardio for one main thing. They hope it will shrink their waistline, butt, arms, and thighs. I say hope because that is what it is. Its not a guaranteed fat loss procedure. If you do it right it can do wonders. Dont get me wrong here. Ive just got to really hammer this one home. Cardio fitness is crucial. But, its doomed to fail you if this is the only tool you use. Ok, enough of the soapbox. When is cardio fitness appropriate? Cardio is very useful for a full body warm-up, to get the body ready for more intense exercise. It may be a good warm up for an intense cardio session or working with weights. A great warm up is light and usually needs to last between 12-15 minutes. I have all my clients warm-up 15 minutes before every workout. This helps to decrease the risk of injury, speeds recovery, and improves their aerobic capacity in the workout. In other words cardio improves your weight training without even touching the weights because you become a more efficient body. Cardio can also be used as interval training with weights. This offsets the resistance training on targeted muscles with full body aerobic movement. I usually will perform cardio two times in the middle of a full body resistance training routine. This allows me to keep my heat rate up and really challenge the full body. This is one of the toughest workouts ever completed. Cardio can also be done post resistance training. Ive seen clients really drop fat weight and burn a lot of extra calories by performing cardio post workout. Youve already turned up the metabolism with the weights and now you can really add power to the punch. Another great and very respected way of performing cardio is by doing short, moderate to high intensity cardio sessions on opposite weight training days. For example, if you lift weight M, W, F, then you would perform your cardio sessions on opposing days such as T,Th,S. This allows the body to fully recover and burn some serious calories quickly. The goal is moderate to high intensity for about 12-20 minutes. This should be challenging. What cardio fitness routine should I use? There are lots of good cardio routines out there. But, the truth is you can make cardio fitness simple or complicated. Cardio fitness is anytime you move your body in a
www.FitnessExpertNetwork.com - 547

rhythmic motion for a steady length of time. This movement requires oxygen. Heres the kicker, fat is burned when oxygen is present. This would be what I call an aerobic state. You are in an aerobic state about 95% of your day. So, remember that cardio is aerobic. When you do aerobics, you use oxygen to deliver energy to your muscles and the energy that you burn in an aerobic state is fat! So, strap on your running shoes or and get to walking, jogging, or biking outdoors. You can also hit the treadmill, elliptical, or stationary bike. Choose whichever you prefer. It doesnt matter. Just get in an aerobic state. This is what true cardio fitness is all about. Just getting your heart rate up.

About the Author


Article written by Rodney Golden. A certified personal trainer and owner of two Fitness Together Personal Training Studios in Hoover, AL. He can be reached concerning personal training programs and fitness seminars at 988-8580 or email me.

www.FitnessExpertNetwork.com

- 548

"Get Lean & Fit With a Mini-Circuit Fitness Program: A Personal Trainer Shares One of Her Favorite Time-Saving, Results Generating Workouts!"
By Roxayn Daniels
Are you looking for some new ideas for your fitness program? You may have heard that it is important to frequently change up your workout program including exercises used, target repetitions, training splits etc. I am going to share with you one of my favorite workout programs that I find gives me great results in minimum time! It burns tons of fat and calories, keeps your heart rate up (so you get considerable cardio benefit too), and also can build strength and endurance. This fitness program may be a nice change of pace for you and can be used by beginner, intermediate, or advanced trainers with a few minor variations. This particular fitness program is perfect for an endurance or body fat loss phase. Im not a big fan of traditional circuit style training (going through a big circuit consisting of different strength training stations often with cardio stations in between). This is OK for beginners who are trying to break into weight training slowly and improve endurance, but it isnt effective for building much muscle or strength. Theres simply too much rest between sets for any particular muscle group and the cardio between ensures that you wont be able to lift as heavy as you otherwise might. However, I have put together a variation on circuit style training that uses mini-circuits instead of one giant circuit. Each mini-circuit consists of only three exercises. The idea is to complete a set of each exercise without resting, take a one minute rest/stretch break if needed, and then repeat the combination two more times. This mini-circuit fitness training program gives you the best of both worlds. As with traditional circuit style training, it will keep your heart rate up, improve endurance, and burn lots of calories. But by sticking with only three exercises at a time, you bump up the overall intensity a notch by having less recovery time between sets for a particular muscle group. Try this program and Im sure youll agree that it is an interesting, time-saving workout that provides a nice balance between strength, fat burning, and cardiovascular fitness. This full-body strength training program takes about 45 minutes and can be completed three times a week leaving 1-2 recovery or cardio days in between. Always listen to your body and take an extra rest day when you feel you need it. Beginners and those with a lower fitness level can use this program with the following modifications:
www.FitnessExpertNetwork.com - 549

The first week, complete each mini-circuit only once. The following week complete each mini-circuit two times. When you feel ready, go for the full workout and complete each mini-circuit three times. Keep the weights relatively light and the reps high (15-20 reps). At first, rest as needed, even if it is between every exercise. Gradually decrease length and number of rest periods until you can complete the mini-circuits with a minimum of rest. Intermediate to Advanced Trainers: Although this full body workout obviously wont build as much size and strength as some other weight training programs, you will find this a nice change of pace during an endurance or body fat loss phase. Depending upon your goals, your target reps may be 10-15 or even 15-20. You may even choose to alternate a lower rep workout with a higher rep day. Substitute exercises for variety. GET LEAN & FIT WITH MINI-CIRCUIT TRAINING Repeat each mini-circuit 2-3 times with brief rest breaks taken only when necessary. Target reps for beginners: 15-20 reps Intermediate to Advanced: 10-15 or 15-20 reps COMBINATION ONE: BACK-CHEST-LEGS 1. Seated cable row / or one-arm dumbbell row 2. Incline or flat bench dumbbell press / or push-ups 3. Squats Perform target reps of each exercise and do the circuit 3 X resting briefly between minicircuits only when needed. COMBINATION TWO: BACK SHOULDERS LEGS 1. Lat pulldowns / or assisted or bodyweight pull-ups 2. Dumbbell shoulder press / or upright rows 3. Walking lunges (beginners can substitute leg press machine) Perform target reps of each exercise and do the circuit 3 X resting briefly between minicircuits only when needed. COMBINATION THREE: BICEPS TRICEPS LEGS 1. Seated dumbbell curls / or barbell curls 2. Tricep pressdowns (with bar or rope) / dips / or close grip push-ups 3. Regular Deadlifts (for intermediate or advanced) / or step-ups Perform target reps of each exercise and do the circuit 3 X resting briefly between minicircuits only when needed. COMBINATION FOUR: ABS LOWER BACK 1. curl-ups on floor, ball, or decline bench (straight on then with a twist)/ ab machine or rope crunches 2. plank plus side plank 3. hanging leg raises / or reverse crunches 4. back extensions (on floor or on back extension apparatus) Perform 15-20 reps of each exercise (except for plank and side plank - hold position for
www.FitnessExpertNetwork.com - 550

as long as you can). Rest briefly between exercises when needed and for 1-2 minutes between mini-circuits. Note: Don't know how to do some of these exercises? No problem. These are all basic weight training exercises that you will be able to find in most strength training manuals. Or print this program and bring it to a weight training instructor at your local fitness facility for technique demonstration. Enjoy the workout!

About the Author


Roxayn Daniels is a certified Personal Trainer, Registered Nutritionist, and Life Coach in Vancouver, B.C. Her latest book, the Total Transformation Challenge is a unique 10 week fitness and wellness program for women. This program, complete with extra motivation and prize incentives, contains a 3 phase fitness program, a nutrition program that guarantees outstanding results, and the most effective transformation tools, strategies, and personal training secrets to help you achieve your fittest, healthiest, and most energetic body ever! Visit for a variety of free "transformation tools" and resources or more information on the Total Transformation Challenge. Personal Training site: www.transformationsfitness.ca

www.FitnessExpertNetwork.com

- 551

"Post-Pregnancy Fitness: A Personal Trainer and Mother of Two Provides 6 Tips to Help You Get Started on an Incredible PostPregnancy Transformation"
By Roxayn Daniels
Although pregnancy, childbirth, and breastfeeding can certainly take a toll on your body, a good post pregnancy fitness and nutrition program can help you get back in shape after baby. Is it possible to get my former body back? is a question I hear often from women who are surprised at the condition of their body after pregnancy. Believe me, I was one of the surprised ones! After being fairly careful about what I was eating throughout my first pregnancy and continuing to exercise moderately right up to my delivery date, my body weight was already the same as my pre-pregnancy weight only a few weeks after delivery. I thought slipping into my favorite jeans again would be a cinch, until the first time I tried and they wouldnt budge past my knees! Although my weight hadnt changed, my body composition certainly had. I had lost a lot of muscle and gained body fat. The combination of a scaled down weight training program and those darn pregnancy hormones had taken its toll. Although it certainly didnt happen overnight, I did get my body back and in fact, it was better than ever at 38 years old and within a year after my second baby. You can do it too if you are prepared to do a little work and set up your lifestyle for success. Here are SIX quick tips from a personal trainer to help with your post-pregnancy transformation: 1. Take Your Time! I am always suspicious when I see women who are back in ideal shape within a month or two after baby. The first few months with baby are very special and extremely exhausting! Between constant breastfeeding, sleepless nights, and a much busier lifestyle, I personally had little extra time or energy to get back to my regular workout program for months after baby came into my life. In the meantime, I did what I could to stay active mostly going for walks with baby. 2. Have Realistic Expectations. Lets face it. Pregnancy, childbirth, and breastfeeding is hard on a body! It can certainly cause some irreversible changes such as stretch marks and some saggy skin and body parts here and there. Yet somehow baby makes it all so worth it! Heres what you need to keep in mind though - many women get in the best shape of their lives after having a baby. There is no reason you cant become optimally fit, healthy, and energetic despite the changes your body may have undergone. 3. Use being busy to your advantage. Your first few years of being a mommy will
www.FitnessExpertNetwork.com - 552

involve a whirlwind of activities and responsibilities. With a lack of time, some women resort to fast food and processed snacks but this will only work against you. Since theres not much time to live to eat why not eat to live and go for maximum nutrition? Superfoods like green drinks (ask at a health food store if you dont know what this is!) and protein shakes provide you with maximum nutrition and energy with minimum calories and preparation time. For other quick snacks on the run try natures fast food such as a handful of raw nuts and seeds or a piece of fresh fruit, An organic low-fat yogurt or cottage cheese sprinkled with muesli, or a raw food energy bar are also quick and easy. A consultation with a nutritionist to fine-tune your nutrition program and give you more snack and meal ideas is a great investment. 4. Smart Women Do Dumbbells! Weight training whether done at home or at the gym is one of the most time efficient ways to achieve your best body. Just two or three 20-30 minute sessions per week can create very worthwhile results. Even a few sets of bodyweight exercises such as push-ups, dips, sit-ups, squats and lunges performed at home when you have a few free minutes during your day will make a noticeable difference. Not only does strength training burn plenty of calories and boost your metabolism for hours after your training session, but it builds muscle. And muscles are your fat burning engines! Each pound of muscle you add to your body will burn about an extra 50 calories per day. That means your metabolism will be higher even when youre sitting on the couch! Adding 5 pounds of muscle for example, wont make you look big and muscular, but it may give you some beautiful athletic curves and burn an extra 250 calories every day. And the best part? Being stronger will enable you to carry baby in one arm and 4 bags of groceries in the other! Train for life. 5. Include your children in an active lifestyle. A jogging stroller, baby back pack, wagon, and chariot or baby seat for the bike are invaluable investments for the first few years. I have all of these items and because they are fairly expensive to purchase new, have found most of these things second hand or at garage sales. Many years ago, I used to race bikes now I do interval training (sprints) or hill repeats on my mountain bike with my youngest child sitting on the back. My son loves it and Im sure people witnessing our creative exercise session are entertained as well. Both my daughter (12) and my son (now 3) love to be included in outdoor exercise sessions, whether its "mommy bootcamp" at the track, a forest workout, stair climbing at the beach, or scooter races. I have found creative ways to involve them in workouts and keep it fun for everyone. Good luck in your postpregnancy transformation and remember that you can feel and look great again. In the process, you will discover that being a good role model for a healthy fitness lifestyle and teaching your children by example how to take care of yourself body, mind, and spirit is truly one of the most valuable gifts you can give them.

www.FitnessExpertNetwork.com

- 553

About the Author


Roxayn Daniels is a certified Personal Trainer, Registered Nutritionist, and Life Coach in Vancouver, B.C. Her latest book, the Total Transformation Challenge is a unique 10 week fitness and wellness program for women. This program, complete with extra motivation and prize incentives, contains a 3 phase fitness program, a nutrition program that guarantees outstanding results, and the most effective transformation tools, strategies, and personal training secrets to help you achieve your fittest, healthiest, and most energetic body ever! Visit for a variety of free "transformation tools" and resources or more information on the Total Transformation Challenge. Personal Training site: www.transformationsfitness.ca

www.FitnessExpertNetwork.com

- 554

"Weight Training Advice for Women: How to Avoid 5 Very Common Mistakes Women Make in the Gym and Get Optimal Results in Minimum from Your Strength Training Program"
By Roxayn Daniels
More and more women are discovering the many benefits of weight training. Looking back about 20 years, Im very thankful for the day that, out of curiosity, I picked up a womens bodybuilding magazine off the grocery store shelf. To be honest, I was amazed at what I saw in those pages. At the time, I was an international level cyclist and had been struggling with body image and serious eating disorders for years. I thought thin was beautiful, anything else was not. As I flipped through the magazine and saw some of the early female bodybuilders (this was during the pre-steroid era when women bodybuilders actually looked like women!) I was drawn to the beautiful, strong, athletic and yet still feminine physiques. I joined the gym that same day and have never looked back! Weight training helped me overcome eating disorders, create a strong, fit, healthy body that I love, and ultimately changed my career path. Dont doubt that strength training can also change your body and your life! Are you currently on a good weight training program? Whether youve just started out with strength training and want to make sure you get maximum ROI (return on investment) for your time spent, or have been exercising for years but suspect that you could be getting even better results, I would like to share with you the 5 extremely common mistakes that I see women making in the gym along with some related tips that will pump up your workouts and your results. 1. Being Afraid of Building Muscle! Its silly but its true. Many women are afraid of building muscle. I cant tell you how many times I have met with a new client and have heard something like, I want to lose weight but I dont want to build muscle or anything like that. I just smile to myself knowing from experience that once a woman experiences the incredible benefits of strength training and notices the ways it reshapes her body, changes her posture, allows her to eat more while maintaining a leaner body, and makes her stronger for everyday activities of life, she will begin to love weight training as much as I do! Its empowering I tell you. Not everyone can be skinny but why would you aspire to be simply skinny anyways when you could be fit, lean, athletic, strong, and healthy!
www.FitnessExpertNetwork.com - 555

Fit and strong is truly beautiful and it is something every woman can achieve. 2. Attempting to Tone With Light, High-Rep Sets. In three words. It doesnt work. Rather than endless reps with Barbie weights, get some real muscle tone using weights that challenge you. If youre just beginning a weight training program, or have taken some time off, of course you should start slow and easy. But over the weeks you should begin to challenge yourself more. Once you can complete your target number of repetitions with a weight its time to increase the weight. One of the best ways to track your progress is to keep a training diary in which you record your workouts including exercises, weight used, and repetitions. You should notice a significant increase in strength over time. (No you wont get huge! Very few women have the amount of testosterone needed to build significant amounts of muscle. You will get surprisingly strong though. And you will get lean and shapely!) 3. Doing the Same Exercises and Following the Same Training Program for Too Long Ever wonder about those people you see in the gym year after year who never seem to make any progress? Usually those are the people who either aren't on a good nutrition program and/or do the same exercises and follow the same workout strategies month after month. To get great results and avoid plateaus, you should change up your training program at the very least every 6-8 weeks because once your body adapts to a training program or certain exercises, your progress stalls. A good personal trainer can help you develop a long-term plan for your fitness program. Over the course of a year, you should progress through a variety of training cycles. This is called "periodization" and involves changing exercises, training volume, target repetitions and other training variables. 4. Too Much Time Spent Doing Cardio When I only have time for a couple short workouts during the week you will definitely find me hitting the weights rather than on the treadmill. Heres why...

There is no activity that can boost your metabolism 24 hours a day to the degree that weight training can. Add just 5 pounds of muscle and you will burn an additional 250 calories a day, even on days you dont exercise! Add that up over a week and over a month and youll see why strength training is crucial if your goal is to maintain a lean, fit body.

If training properly with some intensity you can work your heart and lungs and get some great cardiovascular benefit at the same time.

Too much cardio can actually burn off hard earned muscle.
- 556

www.FitnessExpertNetwork.com

In many cases, women need to place more emphasis on weight training, and less on cardio. Dont get me wrong ladies...cardio is an important component of any well balanced fitness program. But rather than spending too much valuable time doing long cardio sessions, its even more effective to bump up the intensity a notch and do just a few short 20 minutes interval training sessions each week. If you feel you need to spend hours every week doing cardio, its likely that your diet is not right. Which brings us to our next point 5. Not Eating Properly As I discovered in my early strength training years, you simply wont get the results youre looking for if youre not eating right! Your diet has to be on track if your goals are to build a little muscle, have optimal energy, recover quickly from workouts, and burn excess body fat. For example, what happens if you miss your window of opportunity after training and dont eat any protein? Not very much! Most common diet related mistakes I see with women? Not enough protein. Too many processed carbohydrates. Nutrient deficiencies. Skipping meals and not eating small, frequent meals throughout the day. And eating too few calories and in doing so, causing metabolism to slow and your body to hoard body fat! If you want to receive your best results, you will have to put as much time and effort into your nutrition as you do into your training! Dont be mistaken, your diet is up to 80% responsible for the visible results you will notice from your fitness training program. So there you have it. While I have gone through many different fitness activity phases over the years - rowing, tennis, jogging, mountain biking, cross country skiing etc.weight training is the one activity that has stuck with me. I will always do dumbbells because done properly, there is simply no other exercise that can dramatically re-shape and condition your body to the same degree and in as little time as weight training!

About the Author


Roxayn Daniels is a certified Personal Trainer, Registered Nutritionist, and Life Coach in Vancouver, B.C. Her latest book, the Total Transformation Challenge is a unique 10 week fitness and wellness program for women. This program, complete with extra motivation and prize incentives, contains a 3 phase fitness program, a nutrition program that guarantees outstanding results, and the most effective transformation tools, strategies, and personal training secrets to help you achieve your fittest, healthiest, and most energetic body ever! Visit for a variety of free "transformation tools" and resources or more information on the Total Transformation Challenge. Personal Training site: www.transformationsfitness.ca
www.FitnessExpertNetwork.com - 557

Fitness Success in 5 Steps


By Ryan Kollock
I've been in the fitness industry for over 10 years now, and some things just never change. Maybe you are one of those people who seem to never change either, no matter what you do. The reality is that most people only pick certain pieces of the puzzle and apply them to their life, when you need all the pieces in order to paint that picture of your perfect body. By applying the five components of fitness success to your lifestyle, you cannot fail. 1. Nutrition - Your nutrition intake is the most important factor in your quest to lose weight and/or gain muscle. It all comes down to calories in versus calorie out. You must burn more calories than you consume if you want to lose weight, and you must consume more calories than you burn if you want to gain weight. How many calories do you need? Well, you will have to do a few things. First, decide what your goal is, lose weight or gain weight. Second, figure out your RMR (Resting Metabolic Rate) or BMR (Basal Metabolic Rate), they are the same thing. Your Resting Metabolic Rate (RMR) is the minimum number of calories your body needs to support its basic physiological functions, including breathing, circulating blood and all of the numerous biochemical reactions required to keep you alive. Your RMR is generally 60-75% of your total daily caloric expenditure. Knowing the minimum number of calories your body needs is important if you're trying to lose, gain or maintain your current weight. To calculate the number of calories your body uses during an average day by applying an activity level try our Daily Caloric Needs(DCN) calculator. Now that you know your Daily Caloric Needs(DCN), you add 300 calories a day to your DCN in order to gain weight, and subtract 300 - 500 calories a day from your DCN in order to lose weight. Weight loss target is 1 - 2 pounds per week. There are 3500 calories in one pound of fat, so if you want to lose 1 lb. a week, that means your body has to be in a caloric deficit of 3500 calories for the week, or if you want to lose 2 lbs. a week, your body has to be in a caloric deficit of 7000 calories for the week. Now to keep your body energized throughout the day, you need to eat 4 -6 times a day. This doesn't mean its Thanksgiving at every meal; think more in terms of light meals or healthy snacks. Make sure to eat within the first hour of waking up, and then every 3 - 4 hours after that. Take your DCN and divide that by the number of meals you will be consuming based on when you wake up and go to bed. Women generally take in around 1200 calories a day and men generally take in 2000 calories a day. 2. Supplementation - Supplements are just that, they supplement what you are not getting enough of through whole food sources. There are many days when you just don't have the time to sit down and eat 4 - 6 times a day, which means we are missing meals and depriving our bodies of vital macro and micro-nutrients. Most of us are not getting all of our essential vitamins and minerals, because we don't eat 5 servings of fruit and 5 servings of vegetables a day. So, the first thing we
www.FitnessExpertNetwork.com - 558

need to take is a multivitamin/mineral 2 -3 times a day. Secondly, it we are missing out on Essential Fatty Acids (EFA's). EFA's help with absorption of fat soluble vitamins and minerals, as well as aid in the production of healthy hair, skin, and nail cells. Third on the list of most important is your meal replacement or more commonly known as your protein shake. This is 1, 2, or sometimes 3 of my meals a day. Meal Replacements make a great breakfast, are perfect for that post workout meal, and can be taken any other time you are getting hungry and don't have time to sit and eat. Of course there are other supplements out there that help with muscle gain and body fat loss too. Unfortunately there are tons of supplements and supplement companies out there, so which ones work and who do you trust. I trust the professionals. I use Prograde products, which are the choices of the top fitness and wellness experts in the industry. You can find these products and more at https://lagunabeachfitness.getprograde.com. 3. Resistance Training - Resistance training is performed using machines, weights, bands, or your own bodyweight. The goal of resistance training is to build and maintain muscle or lean body mass by overloading the muscles so they grow stronger. This is turn will increase your metabolism, which means you'll burn more calories and fat all day long. Other benefits of resistance training include; increased bone density, increased lean body mass, increased strength, improved posture (when you perform exercises correctly), increases energy, reduces stress and depression. Make sure you are doing resistance training at least three days a week for 30 - 45 minutes per workout, with a day of rest in between. Resting in between allows your muscles to repair and recover from the previous workout, which is another reason why nutrition is so important. You need to give your body the nutrients and materials it needs to recover from your workouts, and it especially important to take a meal replacement within 30 minutes after your workout for optimal workout recover. Also, be sure to change your workout routine every 4 weeks so that your body doesn't adapt and you end up at a plateau. 4. Cardiovascular Training - Cardio respiratory exercise or aerobic activity involves the function of the heart, lungs, and circulatory system. The goal here is to increase oxygen uptake and enhance the rate at which your body burns calories. Remember, cardio only enhances the rate at which your body burns calories while you are doing cardio, once you stop, your metabolism goes back to normal. This is why resistance training is so important, because resistance training increases your metabolism all day long, not just while you are exercising. I believe cardio is done most effectively following the FITTE principle. F - Frequency is the number of times you perform cardio in one week. Cardio is done a minimum of three times a week with no more than 2 days rest in between cardio sessions. I Intensity describes the speed and/or resistance of the workout. Measure your intensity by monitoring your heart rate. The higher your heart rate, the more intense the workout is. Start off in zone 1 (50 65%) of your heart rate maximum. (HRM) Heart Rate Maximum is determined by 220-Age=HRM. If you can carry on a conversation in zone 1, then progress to zone 2 (65 - 80% of HRM). Once you are comfortable in zone 2, then move into zone 3 (80-100% of HRM), but only stay here for a short time and then return to zone 2. Doing intervals is a great way to build up your ability to do longer and more intense bouts of cardio. T Time is the length of time the exercises is performed, not including warm-up and
www.FitnessExpertNetwork.com - 559

cool down. Start with 20 - 30 minutes per cardio session. As you improve, you can increase the time and intensity of the workout sessions. T - Type refers to the activity or exercise you are using. This includes walking, running, biking, hiking, swimming, jump rope, etc. Change your cardio exercise every 3 - 4 weeks for variety and to keep your body stimulated. E - Entertainment is what keeps us moving and takes our focus off the clock. Watch TV, listen to your favorite music or I prefer audio books and programs. You can also change the setting. Do cardio exercises at the park or at the beach. Cardio doesn't mean being stuck on the treadmill, bike, or elliptical for an hour. Make it as enjoyable as possible, this will keep you motivated. Another thing you can do is challenge yourself. Start off with 1 - 3 mile run/walk. Next session, try to beat your time, or you can try to cover a greater distance in a set amount of time. Just have fun with it and challenge yourself by setting new goals each week and each month. 5. Professional/Personal Assistance - Professional/Personal assistance is what keeps you on track and helps prevent overtraining and injuries. When my car breaks down, I take it to a mechanic. When I have legal questions I see a lawyer. When I am really sick, I see a doctor. I'm not the expert or professional in these fields, so it just makes sense to seek the help and assistance of the professionals. A personal trainer will customize a workout program tailored to your specific needs, goals, and abilities. Don't go for the gold right from the beginning. If you haven't worked out for awhile, don't expect to be able to do what you used to or did back in high school. A professional will help you build up your fitness level and progressively increase the intensity of your program as you change and adapt. So, how do you measure up? Are you following all five steps of fitness success, or are there a few holes in your current program. If you aren't sure what to do, or are stuck at a plateau, then find a qualified professional that you trust. Anything is possible will you put your mind to it, and you are ready to take the necessary actions to make a change. Here's to your health and good luck with your workouts!

About the Author


Ryan Kollock is a certified personal trainer, performance enhancement specialist, wellness coach and Reiki Master. You find out more information at www.LagunaBeachFitness.com and www.NaturalUniversalWellness.com

www.FitnessExpertNetwork.com

- 560

Training Guidelines for Pregnant Women


By Ryan Kollock
Exercise has many benefits for the pregnant mother and fetus, however, most women are a little nervous to workout while pregnant. I am just going to list some basic guidelines to follow that are safe and effective. Of course you should consult your physician before beginning any exercise program. I would also recommend going over these guidelines with your physician before you began and make sure you cleared to workout. Low impact cardio machines: walking on treadmill, stationary bike, recumbent bike, elliptical trainer and cross-trainer (avoid bouncing and jarring motion) 3 - 5 days of cardio for beginning clients 5 - 7 days of cardio for active clients Keep heart rate between 50 and 65% of Heart Rate Max (220 - Age) Cardio and Exercise Intensity should range from moderate to somewhat hard 20 - 30 minutes of exercise per day (cardio and/or weights), Beginning clients start with 5 minutes and work you way up to 20 - 30 minutes 2 - 3 days a week of Resistance Training 12 - 15 reps Avoid exercises and Stomach and Back after 1st trimester Do Not foam roll inside of the lower legs, this could induce premature contractions Do Not foam roll varicose veins or where there is swelling Perform flexibility exercises in seated or standing positions Increase of 300 calories per day during the second and third trimester (metabolic rate increases by approximately 25%) Increase protein intake around 71 grams per day Carbohydrates around 175 grams per day (45 - 65% of Total Calorie Intake) Fat intake is 20 - 35 % of Total Calorie Intake Approximately 28 grams of fiber per day Approximately 27 mg of Iron per day
www.FitnessExpertNetwork.com - 561

1000 - 1500mg of Calcium per day 600mcg of Folic Acid (folate) per day At least 3 Liters of water of 13 cups of water per day

About the Author


Ryan Kollock is a certified personal trainer, performance enhancement specialist, wellness coach and Reiki Master. You find out more information at www.LagunaBeachFitness.com and www.NaturalUniversalWellness.com

www.FitnessExpertNetwork.com

- 562

FIND THE BEST PERSONAL TRAINER FOR YOU


By Shannon Corey
How do you know what to look for when you decide to work with a personal trainer? Whatever your motivation is for starting an exercise program, you must learn how to exercise safely and how to achieve your desired results. Here are some tips for finding a personal trainer to jump start your program. Congratulations on your decision to begin an exercise program or to take your program to the next level. Now that you have made the decision to work with a personal trainer, how do you find someone who will work well with you? Do you know where you will be working out? If you plan on exercising at home, you will need a personal trainer who does in-home training. If you are a member of a gym or health club, you may decide that working with a personal trainer there will work best for you. Once you have decided where you will be training, please do the following research to find the best trainer for you. First, ask your prospective personal trainer what his/her qualifications are. As a fitness professional, I believe that the most important part of a trainer/client relationship is the ability to effectively communicate with one another, but I also realize the importance of a solid education in exercise science and program design. A person may have all of the credentials in the world, but if h/she is unable to inspire you to get fit and stay fit, then credentials mean very little. However, it is possible to find an appropriately credentialed personal trainer whose personality works with yours. Obtaining a personal training certificate has never been easier, so finding a "certified personal trainer" is not challenging. There are several excellent certifications for personal trainers to possess, so please research the prospective trainer's certification before trusting that it is legit. While these are not the only acceptable personal trainer certifications, here are five legitimate certifications to look for: ACSM, ACE, NSCA, NASM, and YMCA. Each of these certifications gives a personal trainer the technical knowledge to design a safe and effective exercise program, and each requires proof of knowledge through testing before certification is granted. Also, in order to remain certified, a personal trainer is required by all of these organizations to complete several hours of continuing education and renew the certification every two years. If you are looking for a personal trainer in your area, check out www.ideafit.org or www.acefitness.org for a list of personal trainers and their contact information. If you require more qualifications than a personal training certificate and several hours of personal training experience, you may prefer training with someone with a college degree (bachelors or masters) in exercise science or a related field. Once you have created your list of prospective personal trainers whose qualifications meet your expectations, conduct interviews to decide which trainer you feel the most confident in and comfortable with. Next, decide where you will be meeting with your trainer. While many people enjoy the convenience of working with a personal trainer at a gym or health club, many prefer the
www.FitnessExpertNetwork.com - 563

privacy of their own homes. If you have decided to hire a trainer at your gym or health club, spend a couple of weeks watching all of the trainers with their clients. Are they paying attention? Do their clients look like they are enjoying the experience? Do the trainers look, act, and sound professional? Once you have watched all of the trainers, narrow your search down to your top two or three choices. Find out what their qualifications are, and also ask if they are accepting new clients or when they are available. If you have decided to have a personal trainer come to your home, ask what his/her qualifications are, and ask for proof of professional liability insurance. You will then need to find out what equipment you need to buy, or if the trainer will be bringing equipment to you. Most importantly, no matter where you decide to do your training, ask for references from past clients. Ask to speak with people with goals similar to yours, and find out what kind of results they achieved while working with your prospective trainer. When you decide which trainer you would like to work with, inquire about rates, cancellation policies, and scheduling. Finally, please get started immediately on your program. Once you have decided on your trainer and all of the details of where and when you will be exercising, do not wait to get started. The best time to start an exercise program is right now because right now you are motivated, your goals have been established, and you have found the right person to help you achieve your best results.

About the Author


Shannon Corey is a certified personal trainer in Lake Oswego, OR. Visit her at www.shannoncoreyfitness.com

www.FitnessExpertNetwork.com

- 564

NO GYM? NO PROBLEM! 7 Ways for 7 Days of Fitness Without Going to a Gym


By Shannon Corey
Have you been avoiding exercise because you don't have access to a gym, or you hate going to the gym? Here are ten ways you can get in shape without going to a gym. 1. Invest in a Home Gym or Other Resistance Training Equipment Do you love working out with gym equipment but hate going to the gym? Maybe investing in a home gym is the answer. Home gym equipment sales have never been higher, and manufacturers are constantly improving products, offering them at more affordable prices, and giving the consumer (you) many options and features to choose from. If you decide to add a home gym to your program, please do some research and buy only what will work best for your situation. For example, if you are going to put your equipment in a small spare bedroom, make sure you buy equipment that fits in the allotted space. Also, decide ahead of time which features are important to you. If you already have an established exercise routine that uses specific equipment, find a home gym that will allow you to perform all of your current exercises. If the idea of exercising at home appeals to you but you are not interested in owning a home gym, there are many other ways for you to perform resistance training exercises without a lot of equipment. You may use your own body weight for some exercises (squats, lunges, push-ups, dips, etc.), or you can use smaller equipment like dumbbells and bands. For more information on how to exercise without going to a gym, visit www.shannoncoreyfitness.com. 2. Burn Calories by Jumping Rope Jumping rope is an excellent way to burn calories and improve your cardiovascular fitness, it requires very little space, and you only need a jump rope. If you do not own a jump rope, you can buy one at your local sporting goods store. To determine which length you need, stand on the jump rope and hold the handles up to your armpits. The handles should go up to your armpits, but not much higher. If the rope is too short, look for a longer one. If the rope is too long, tie knots in the sides until it fits. To jump rope, hold the handles close to your sides, keep your elbows in, and use your wrists to move the jump rope. When you jump over the rope, try to land lightly on the balls of your feet. As your jump rope skills improve, your speed will increase. 3. Use Stairs for Cardio and Toning Exercises

www.FitnessExpertNetwork.com

- 565

If you have tried running and need an extra challenge, try running up and down the stairs in your house or at a neighborhood school. Running on stairs will not only challenge your cardiovascular system, it will also help tone your legs and glutes. Try running up the stairs one at a time, then try two at a time for more intensity. You may also use stairs as a platform for lunges. Try lunging with your back foot elevated on a step behind you and your front foot on the floor. For an upper body challenge, try doing incline push ups with your feet on the floor and your hands on the steps above you. 4. Load Your MP3 Player With Motivating Music If you struggle with boredom, try exercising to your favorite music. Make several play lists for your MP3 player, and use a different list each time you exercise. If you are shopping for an MP3 player, consider an iPod. iPod is the most popular MP3 player, and the iTunes program (a free program that you can download onto your computer) gives you the option of downloading your favorite songs or using already designed play lists. Also, check out www.podfitness.com. This is a relatively new concept where you pay a monthly membership fee and gain access to thousands of exercise routines made by personal trainers, group exercise instructors, and other fitness experts. 5. Try Exercise Videos/DVD's Exercise videos/DVDs are a helpful tool for your at home exercise program because they give you the option of exercising at home with an instructor, and you can learn at your own pace. Exercise videos/DVDs are available in many different formats and intensity levels, and there are enough different types of workouts to keep you busy for a long time if you decide that this is the best form of exercise for you. You can find exercise videos/DVDs at bookstores, big chain retail stores (Target, Fred Meyer, etc.), sporting good stores, libraries, or do an internet search to find websites where you may shop for and order the video/DVD format of your choice. 6. Try a New Sport or Recreational Activity How often do you go home from work and skip your workout because you are too tired? Maybe you need a fun new activity to keep you interested in exercise. Some examples of fun sports to try are tennis, basketball, golf, swimming, rowing, hiking, and the list goes on. If you haven't played a particular sport but you want to try it, consider taking lessons or join a team of other recreational athletes. Sometimes finding a group of people with similar interests is the best way to stay active, and you will have fewer excuses to skip your new activity when you have scheduled lessons or meetings with your team. 7. Ride Your Bike (or Walk) to Work or to Other Activities

www.FitnessExpertNetwork.com

- 566

Try riding your bike to work one day every week. If your place of work is too far to bike, try biking to your after work or weekend activities. Biking instead of driving is a simple way to burn calories, and once you are in the habit of biking, you will likely bike more and drive less. If you have no interest in biking, try walking instead. If you live too far from your job to walk, bring your walking shoes and walk for 30 minutes outside during your lunch break. Once walking becomes easy, change your walk to a jog. 8. Invest in a Pedometer and Walk 10,000 Steps Every Day Using a pedometer to measure how many steps you take each day is probably the simplest way to add fitness to your daily routine. Did you know that 10,000 steps equals about five miles? Five miles! All you need to do is wear a pedometer, and at the end of the day make sure you walked 10,000 steps. A pedometer is a very small device, usually worn on the hip. A pedometer will cost you between $10 and $20, and you can find one at your local sporting goods store. Now that you have 7 new exercise ideas that do not require going to a gym, try putting one or more of them to use. Incorporating these tips into your routine is a simple way to get fit and have fun in the process. Enjoy!

About the Author


Shannon Corey is a certified personal trainer in Lake Oswego, OR. Visit her at www.shannoncoreyfitness.com

www.FitnessExpertNetwork.com

- 567

"Strength Training is the Key to Successful Anti-Aging"


By Shervan Khanna
Fitness and more specifically strength training is the real fountain of youth for successful anti-aging. Anti-aging remedies and procedures are increasingly in high demand. The struggle against time often reminds me of the saying that one should not complain about aging as it is a privilege denied to many. While this is definitely true, the privilege does not come without its challenges. Superficial changes may help one look and feel better, but anti-aging really requires enduring transformation that improves ones physical health and fitness level. The elusive fountain of youth is found in maintaining or rebuilding muscle strength. According to Dr. William Evans of the Tufts University Research Center on Aging, the single most critical step to slow the aging process is strength training and fitness. Dr. Evans states: Much of what we call aging is nothing more than the accumulation of inactivity. Muscles shrink. Body fat increases. The results are an increased risk of diabetes, hypertension, and osteoporosis. He further explains: It is changes in muscle mass that trigger all the other changes. By preserving muscle mass we can prevent these problems from occurring. Before the age of physical maturity at about 25 years, bodies are continually growing and developing. During this phase, muscles grow stronger even without specific exercise. However, after this point, if the body does not receive the necessary stimulus to trigger muscle growth, a slow process of muscle atrophy or wasting begins. This loss of muscle tissue directly or indirectly causes the degenerative processes and conditions that characterize the aging process. Muscles become weaker and less enduring; bones become more susceptible to fracture; joints deteriorate; metabolism slows; fat stores accumulate; body shape and appearance change. This process accelerates beyond age sixty and many eventually become so weak and immobile that they lose their independence. Almost everyone says that they want to avoid the undesirable changes of aging and many go to great lengths to disguise the process. Research performed over the past several years has demonstrated unequivocally that strength training can prevent and reverse muscle loss and its negative consequences. Most importantly, these studies have proven that you are never too old to benefit from strength training. Significant increases in strength and muscle mass are possible even at an advanced age. Proper fitness can be the key to restoring functional ability abandoning canes, walkers, and wheelchairs and moving about freely once again. Once again, anti-aging.
www.FitnessExpertNetwork.com - 568

It is extremely important to understand that only strength training is capable of preventing age-related muscle loss. No other form of fitness, exercise or physical activity is adequate. Even very high levels of aerobic activity fail to stop muscle loss. An active lifestyle is not enough; however, becoming stronger will help you remain active for your entire life. Strengthening your muscles requires only one or two thirty-minute training sessions per week. A small investment of time and effort can pay huge dividends. Slow, controlled loading of your muscles with adequate resistance can rapidly rebuild strength and help you regain youthful vitality. Strength training is the real fountain of youth.

About the Author


Shervan Khanna with One to One Wellness Centre, which is a Personal Training Studio & Rehab Clinic located in Halifax, Nova Scotia. Their website is www.121wellness.ca

www.FitnessExpertNetwork.com

- 569

Bulking Up: Is This Really A Problem For Women?


By Shondelle Solomon-Miles
If I had one dollar for every time I asked a woman why she doesnt weight train, and she responded, Because I dont want to get bulky, Id probably have enough money in the bank to finance my two-year-old sons college education. The fear of a masculine, muscle bound physique is the most prevalent myth regarding women and weight training. This is partly because weight training has historically been a male dominated activity. Fortunately, times have changed and more women are beginning to explore weight training as a means to improve and strengthen their bodies. Ladies, please dont be fooled by the women you see on the covers of muscle magazines or prancing around on stage on ESPN or even, your local gym. Lifting weights three times a week for 30 to 45 minutes is not equivalent to eating well over 3,500 calories a day and spending 6 hours a day at the gym after youve pumped yourself up with anabolic steroids, as many of these diesel women do. The muscle bound women that you see roaming around the gym dedicate their lives to weight training and getting as big and buff as humanly possible. Its very, very difficult for women to bulk up or produce Arnold Schwarzenegger-sized muscles by incorporating resistance training into their exercise program. This is because women dont produce enough testosterone, which is the hormone largely responsible for ones ability to bulk up. For some reason, these masculine, muscular women are the ones we tend to identify with lifting weights. We never seem to notice the lean, defined, slender women who also lift weights yet are still able to maintain their femininity. This fear of bulk mentality may be a result of genuine ignorance or perhaps its just an excuse for preventing muscle soreness and having to sweat too hard. Whatever the reason, its a belief that bears no truth. In fact, women should worry more about not having enough muscle, rather than too much. If youre concerned about bulking up, consider this: muscle is denser than fat and takes up significantly less space than fat. This means that if you replace the fat on your butt with the same weight in muscle, your butt will look firmer, smaller and shapelier. Your bodys composition, your percentage of fat to your percentage of muscle determines how you look. Lets say you have two people standing side by side who each weigh 170 pounds. One persons body fat is 35% and the other persons is 15%. I can
www.FitnessExpertNetwork.com - 570

assure you without an ounce of doubt, that the person with 15% body fat will have a more defined, lean, and slender physique than the person with 35% body fat, even though the scale says they weigh the same. This is why using the scale as your primary means of measuring progress is misleading. The scale doesnt differentiate between fat and lean muscle. The bottom line ladies, is that youll not bulk up by lifting weights. Any woman whos interested in losing fat, sculpting her body and transforming her physique must weight train and in fact, it should make up a significant portion of your exercise regimen.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 571

"To Exercise or Not To Exercise"


By Shondelle Solomon-Miles
Every once in awhile I still encounter individuals who feel they don't need to exercise in order to lose weight. Here's what I say to those who embrace the "no exercise" philosophy? Good Luck Not only is exercise not an optional if you're committed to transforming your body and losing body fat permanently, but you must also exercise almost every day if you have a difficult time losing weight or if you have a lot of fat to burn and/or weight to lose. Period. Don't worry - this doesn't mean you have to go to the gym everyday, but you must "move with vigor" everyday. Here's why. Exercise burns calories, burns fat and speeds metabolism. Additionally, exercise will improve your quality of life and self-esteem. Exercise prevents heart disease, diabetes, high cholesterol and other life threatening conditions. Exercise also serves as an efficient and effective stress reliever. The best part is that you can achieve all of these positive benefits without having to spend a single dime (Okay, maybe you have to invest in a good pair of sneakers). Despite these truths, too many of us, when endeavoring to lose weight and improve our bodies, neglect exercise in favor of a fad diet or even worse, starvation. The National Weight Control Registry is a database of 4,000 individuals who have lost at least 30 pounds and kept if off for at least a year. One of the common characteristics shared among these individuals is that 89% of registry participants used both diet and exercise to lose weight, only 10% used diet alone and 1% used exercise alone. Not only did these individuals regularly exercise, but also they did 60 to 90 minutes of moderate intensity exercise every day. Can you lose weight by changing your diet alone? Yes, you can but strict dieting with no physical activity will cause you to lose fat and muscle. You may be thinking, "That's okay. I don't mind sacrificing a bit of muscle to lose some fat." My response to that is "You should." Why? Muscle is your metabolic engine and by losing it, you significantly slow down your metabolism. In addition, earlier I mentioned that one pound of fat equals 3,500 calories. Therefore, to lose the recommended one to two pounds per week, you'll need to expend an additional
www.FitnessExpertNetwork.com - 572

500 to 1,000 calories per day. (500 x 7 = 3,500 or 1 lb, 1,000 x 7 = 7,000 or 2 lbs) You can do this by eating 500 to 1,000 calories less per day, but that's very difficult to do and chances are you'll be starving every day. On the other hand, it's more tolerable and effective to decrease your food intake by 250 to 500 calories per day as well as burning an additional 250 to 500 calories via exercise each day. So what kind of exercise should you do? You should combine aerobic and anaerobic exercise. Aerobic exercise includes activities like running, stair climbing, dancing, biking and swimming. Essentially any exercise that makes you sweat. Anaerobic exercise includes activities such as weight training, sprinting or any short duration, intensive exercise that makes your muscles "burn." Aerobic exercise burns calories and fat in the short term and anaerobic weight training burns fat in the long term by significantly turbo charging the metabolism. The most effective exercise program and the one that will yield permanent results is one that combines both aerobic exercise and weight training.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 573

Fitness Can Be Fun! Really!


By Stan Small
When most people think about getting in shape they think about long hours exercising, sweating, and pain that may eventually lead to a body that's close to what they envisioned. Once they reach that point they have to continue to work to keep their body in this condition. Is it worth the effort? If this is similar to your perception of getting fit, the answer is probably no. What you need to do is turn this negative perception into a positive one. The best way to do this is to make fitness fun! For those of you saying to yourselves, 'Make fitness fun' Yeah right. Please be patient and give me the chance to convince you that it's possible. No matter what activity a person is doing it's usually preferable to have fun doing it. If you've got a choice between going to the dentist and going to the beach, most likely you're going to choose the beach. So if you're going to choose between exercising and sitting on the couch watching your favorite show with a bowl of ice cream, which choice are you going to make? I think we both know the answer. How do we get ourselves to choose the healthy workout over the relaxing movie and fattening ice cream? We have to make exercise something we look forward to by making it fun. The trick is to structure the activity in such a way that the emphasis is on the FUN and not the exercise. The exercise is just the fringe benefit you're getting from something you really enjoy. There are several ways to make exercising fun. One way to do this is to get an exercise partner. If you have someone you get along well with and have common interests with there will most definitely be some fun in your workouts. I've experienced this in my own workouts as well as having witnessed it with my clients. In fact, I currently have two female clients that are friends and work out together in semi-private training sessions. There isn't a single session that goes by without at least a couple of bouts of laughter from all three of us. Do they still get effective workouts with all of this fooling around? You bet they do! They've been getting fantastic results and telling people I know as well as myself how much they look forward to their workouts. Exercising and having fun at the same time, pretty amazing wouldn't you say? How about including members of your family? Get your family together and decide on some activities that you would all enjoy and schedule time to do them. You could hike a trail, stop for a nice relaxing family picnic lunch, and hike back. You could go for a family bike ride. How about a family kick ball game in the back yard or in the park? Have you picked up on the key word here? In case you haven't, it's Family. I don't know about you but sitting down to watch a TV show with my family is nowhere near as fun as a family activity (activity contains the word active). One of my favorite family activities is to take them to the local tennis courts and hit the balls around for an hour or so. We goof around, laugh at each other, and get a lot of exercise. That's the great thing about including your family, you not only get the exercise, but you get to create lasting memories and bonds with the people you love the most.
www.FitnessExpertNetwork.com - 574

Some people enjoy group fitness classes or fitness boot camps. These can be especially fun if you get a few of your friends to do them with you. The other thing that's great about these types of activities is that you usually have to pay for the entire thing up front. This ensures that you'll continue to show up for the classes unless you like throwing your money away. Group classes also provide a fair amount of variety in the types of exercises you do. You might get to experience a few exercises that inspire you to continue on your own or in another class. If you're single, you may even meet someone that you connect with. There's nothing sexier than a body drenched in sweat, right? (or not) You'll never know unless you give it a try. If your free time consists of watching television, snacking, taking naps, playing video games, or any other number of non-active things, you probably don't lead a very exciting life. Let's be honest, it's much easier to sit around and do nothing than it is to take action, but action feels so much better. Beginning a fun exercise program can provide you with improved health, more energy, more friends, invitations to more social gatherings, more quality time with your family, and an overall brighter outlook on life. You might even have some fun doing it. So call a friend or get your family together and start having some fun today.

About the Author


Stan Small is a certified personal trainer in Ellsworth, Maine. He is the owner of Personal Fitness Solutions providing in home training programs for the Ellsworth, Maine vicinity. His website is www.Personal-Fitness-Solutions.com

www.FitnessExpertNetwork.com

- 575

"In Search of the Elusive Six Pack"


By Stan Small
The six pack is what I consider to be the most elusive benefit of exercise that exists. I'm not talking about the kind in your fridge, (which is much easier to find) I'm talking about that group of muscles that make up your core. Why do so many people focus so much time and energy trying to create it. Ahh, that's just it, what a lot of people don't realize is that it's already there! It's lying underneath that layer of fat just waiting to be discovered. How do we gain access to the six pack so we can show it off to everyone we know and see the envy in their eyes? That is something I have personally battled with for many years. I lift weights at least twice a week, I work my abs with various routines two to three times a week as well. I see the shadow of a six pack but nothing like you see on the bodies of these guys in the magazines. Maybe I'm not working hard enough or not eating the right foods. What could it be? The answer for me is insufficient cardio training. However, there are different answers for other people. Probably the most important factor behind molding our bodies into the shape we want is DNA. That's right, blame your parents! Depending on your DNA you may be destined to have big hips, skinny arms, or a greater amount of body fat that will keep your six pack covered forever. Your body will fight a heroic and never ending battle to keep the shape that your DNA dictates. That's not to say that you can't overcome it. It just takes some extra effort. One note on that statement however, if all you eat is junk food, you're overweight, and the rest of your family members are thin and fit, be honest with yourself don't try to blame it on DNA. Calories in versus calories out. When your intake of calories is equal to or greater than your output (the number of calories you burn) that layer of fat covering your abs will stay put. You can do ab routine after ab routine and still not ever see a glimpse of that six pack. What you need to do to burn that fat away is aerobic exercise. Any aerobic activity will help but the best type is interval training. This is when you alternate between medium and high intensities of exercise. An example of this would be running at an average pace for 2-5 minutes and then running very fast for 30-60 seconds. You would repeat this cycle a number of times. The advantage of this type of training is the fact that you continue to burn calories for a longer period of time after you've stopped exercising. Just keep in mid that interval
www.FitnessExpertNetwork.com - 576

training is not for beginners. Always consult a qualified trainer or your doctor before beginning this type of exercise. Another potential problem is the type of exercise. Your ab muscles are just like any other muscle in your body. When you work them hard they get bigger. You might actually find that if you perform ab exercises using a high resistance and a low number of reps, your waistline may increase. That might be okay for you if you already have a six pack, but if you still have that layer of fat covering them it can be very discouraging. You need to perform exercises that allow you to do at least 10 or 12 reps. This will strengthen your muscles and shape them for the day when they may actually be seen. If exposing your six pack was easy, almost everyone would have one. It takes a lot of hard work and dedication just like anything else that's important to you. You've got to understand that you don't need a six pack to be in great shape. If you follow a healthy diet and participate in resistance and aerobic training on a regular basis you're probably very fit. On the other hand, if having a great looking set of abs is something that's important to you and your DNA allows it, you have to be willing to put in that extra effort. Anyone that has a great looking six pack also has a very low percentage of body fat. This is not an easy thing to accomplish. A combination of the right food and the right exercise plan should allow you to reach your goals as long as you remain dedicated to it. A qualified personal trainer should be able to set you up and get you on the way to the body you want. The bottom line is this, the recipe for a six pack is dedication, proper nutrition, the correct types of exercises with adequate frequency, low body fat percentage, and cooperative DNA. Is it worth the effort? That's a question you have to answer for yourself. As for me, I've come to realize that being in great shape and being able to keep up with guys half my age (I'm 42) is enough. The information I've listed is based on my own personal experience with myself and my clients and on the many articles I've read form various sources. You can find a wide variety of opinions out there, you just have to sift through the material. Base your own conclusions on where the information comes from and your own experiences. The science of fitness is always evolving. Remember, the only way to show your six pack is by having a very low percentage of body fat. Are you up for the challenge?

www.FitnessExpertNetwork.com

- 577

About the Author


Stan Small is a certified personal trainer in Ellsworth, Maine. He is the owner of Personal Fitness Solutions providing in home training programs for the Ellsworth, Maine vicinity. His website is www.Personal-Fitness-Solutions.com

www.FitnessExpertNetwork.com

- 578

"Pleasure, Pain, and Fitness"


By Stan Small
Fitness, people either love it or they hate it. Is that really true or could it be something else. A while ago I finished going through a motivational program that I have on a set of cassettes (yes cassettes, it's an old program). The name of the speaker on the tapes is Tony Robbins. If you need motivation to change your life and start moving toward your goals I highly recommend you Google his name and see what he has to offer. This program was given to me a few years ago and has been in my closet collecting dust ever since. For some unknown reason, about 6 months ago, I decided to dust it off and begin listening to the program. The program is aimed at empowering a person to be able to take action in all areas of their lives and become successful. Being in the fitness business, I naturally related everything I was learning to my business and how to make it better. However, as I progressed through the program, the main theme of the tapes got me thinking about a certain group of people that I discuss fitness with on a regular basis. These are the people that say they want to get in shape "someday" when they have the time. In other words, fitness is not important enough to them to take action. Does this sound like someone you know? Someone you know exceptionally well? People tend to ignore things that they don't want to think about. For example, say you're overweight and know that it would benefit you to lose some or all of it. You say to yourself "I know I need to lose the weight, and I will, I'm just not motivated enough to start right now" or "It's getting close to the holidays so I may as well wait until the they're over?. Why all of the excuses? Most likely it's because you know that getting in shape means hard work and dedication for a long period of time. In order to put off taking action you ignore the negative things in your life that are a result of your lack of fitness. These could be things like having a lack of energy, being depressed, or not being able to run around outside with your kids. You are willing to concentrate on the mental or physical pain you may endure in getting fit but not on the pain that you will face for the rest of your life. You choose either consciously or subconsciously to ignore it. The way that Tony Robbins puts it is that your brain will do much more to avoid pain than it will to gain pleasure. It's just human nature. I mean, who likes pain, right? I'd like to share with you some steps
www.FitnessExpertNetwork.com - 579

that have helped me make the necessary changes in my life to move me toward success. Change your focus. In order to change your habits you need to change the things you focus on. Instead of thinking about all of the reasons you can't start a fitness program right now you need to start thinking about all of the ways that not being fit is affecting your life. These are the thoughts that you're pushing aside because they're too painful to think about. They may be things like not feeling attractive, low self-esteem, not being able to participate in physical activities with your family or friends, or even the possibility of developing health problems. The other things you need to focus on are what you would gain by reaching your fitness goals. How would achieving these goals affect your life? Would it allow you to do things that you've always dreamt about doing? It could be something big or very small. It doesn't matter as long as it's important to you. These thoughts might also be painful because you believe that they will never happen. Here's something simple but effective for you to try. It just might motivate you. Take out a piece of paper, go to a room where it's quiet and you can think without interruptions, and write a list of things you would do if you were in better shape. Take as much time as necessary and put a lot of thought into it. Write anything you can think of, just make sure it's something you truly want to do or accomplish. Now pick out the most important items from your list. It could be three things or five, as long as they're very important to you. Next, for each of the items that you've chosen, write down the emotional pain you feel from not achieving or maybe not even attempting to reach these goals. As you write your reasons you've got to experience the pain on a real level. Don't hold back; make it real in your mind. It may not be pleasant but it's something you need to do. You need to convince yourself that continuing to live your life this way is unacceptable. Look at your list again, only this time I want you to write down all of the pleasure you'd get from achieving these goals. Would you feel happier, more confident, excited, adventurous, and proud of yourself? Truly imagine that you've already accomplished these things. Experience it as if it were real. Doesn't this make you feel a lot better deep down inside? You have to make the decision that these goals are going to become reality. You've already imagined the pleasure from reaching these goals. Wouldn't it be nice to feel like this every day, for real? You need to decide that this is the way you want to live. The key to making this work is to take out your list every morning and spend 5 or 10 minutes looking at it. As you review it, remind yourself of the pain you have from not taking action, and also the pleasure you will get from going for it.
www.FitnessExpertNetwork.com - 580

Then decide on at least one thing you can do that day to move a step closer toward your goals. Write it down and make sure you follow through with it. You will gain a great deal of satisfaction from following through like this on a regular basis. If you continue to make it a morning ritual you'll be reminded daily how important these things are to you and your happiness. The pain associated with not taking action will become insignificant compared to the pain of not realizing your goals. I have used this technique in different areas of my life that I've had trouble with. I can't begin to tell you how much I've improved in these areas. Good luck in the quest for your goals.

About the Author


Stan Small is a certified personal trainer in Ellsworth, Maine. He is the owner of Personal Fitness Solutions providing in home training programs for the Ellsworth, Maine vicinity. His website is www.Personal-Fitness-Solutions.com

www.FitnessExpertNetwork.com

- 581

Fitness Program Tip - What to Stretch, What to Strengthen


By Baby Boomer Fitness Expert, Stephen Holt
Most people make the mistake of never scientifically deciding which muscles they need to stretch and which ones they need to strengthen. Typically, we stretch everything (or nothing) and mindlessly go down the line of exercise machines without thinking about which muscles we are working and why. Unless you have had at least some form of musculoskeletal assessment, you are undoubtedly ignoring many muscles that are relatively weak and strengthening muscles that are already too strong relative to their partners working at the same joint. For example, if you have rounded shoulders you probably should be doing fewer chest and lat exercises and more mid- and lower trapezius exercises. (Don't waste your time looking; middle or lower trapezius machines do not exist.) Another example of an overworked muscle is the upper rectus abdominis ('six pack'). One of its partners, the transverse abdominis, is typically ignored. Again, not only do transverse abdominis machines not exist, but overuse of machines will actually lead to weakening of this muscle due to lack of use. Moreover, the greater the imbalance between rectus strength and transverse abdominis strength, the greater your chance of low back pain. Ab machines only worsen this imbalance. We also tend to ignore some muscles that need to be stretched (if you're stretching at all) and sometimes stretch muscles that we don't need to stretch. At best, you are wasting your time with unnecessary stretches and redundant exercises. At worst, you are exacerbating muscle imbalances that can lead to joint dysfunction, pain and chronic injury. Since we all have to deal with the constant gravitational pull of the earth, we all have naturally occurring musculoskeletal imbalances that are caused by how muscles are designed to work. In simple terms, there are two basic types of muscles. Tonic muscles tend to become shortened if we do not specifically stretch them.

www.FitnessExpertNetwork.com

- 582

Phasic muscles tend to become elongated (too long is as bad as too short) and weak. Tonic muscles are basically designed to work to maintain posture and tend to work most of the time. For example, the psoas, the major hip flexor, works constantly while you're standing. The upper trapezius, where you may feel tightness or 'knots' in your neck and shoulder area, works whenever you move your arm. Phasic muscles, on the other hand, tend to become weak if not specifically strengthened. Our muscles never work in isolation; they function in groups often termed force couples that must be balanced in all three planes of motion. If one muscle is too tight, it dominates the force couple and disrupts the natural movement of the joint. On the other hand, a muscle that is too weak will not do its share of work. This also disrupts the natural movement of the joint and overworks the muscles that act as assistants in the movement. A prime example is the gluteus medius, the muscle that brings your leg out to the side, commonly and mistakenly referred to as the "outer thigh." When this muscle becomes weak, the piriformis - often implicated in 'sciatica' - and the tensor fascia latae - often implicated in pain on the outside of the knee - become overworked. Tonic muscles tend to become facilitated, that is, they work even when they are not supposed to be working. In addition, even when you are trying to work other muscles, facilitated muscles will try to take over. Thus, you will never get rid of a muscle imbalance if you do not stretch and relax the tightened muscles before you try to strengthen the weakened muscles. For example, if you do not stretch the hip flexors (psoas) and back extensors (spinal erectors) before you work your deep abdominal muscles, you may not get the full strengthening effect of your ab exercises. The short, tight, overworked muscles will "intercept" the nervous system signals from the weakened, inhibited muscles. This is a common reason some people feel strain in the low back while doing ab exercises even if their form is perfect. Just like a car with poor alignment, trouble - possibly severe - is imminent if the alignment and imbalances are not corrected.
www.FitnessExpertNetwork.com - 583

In order to design a fitness program that's right for you, it's imperative that you know which muscles are which. Muscles That Tend To Tighten

Upper Trapezius (neck and shoulders) Levator Scapula (neck to shoulder blade) Short Cervical Extensors (back of neck) Pectoralis Major (chest) Pectoralis Minor (deep chest muscle) Lumbar Erectors (low back) Psoas (hip flexor) Rectus Femoris (one of the quadriceps) Piriformis (deep hip muscle) Short and long adductors (inner thighs) Hamstrings (back of legs) Gastrocnemius (superficial calf muscle) Soleus (deep calf muscle)

Muscles That Tend To Weaken


Serratus Anterior (fingerlike muscles near armpit) Rhomboids (between shoulder blades) Middle and Lower Trapezius (mid-back) Triceps (back of arms) Gluteus Maximus (butt) Gluteus Medius (hips) Transverse Abdominis (deep abdominals) Rectus Abdominis - lower segments (abs) External and Internal Obliques (abs) Vastus Medialis (inner/front of knee)

Remember, unaddressed muscle imbalances will lead to joint dysfunction and pain. A musculoskeletal assessment and subsequent, logically based program of stretching the right muscles and strengthening the right muscles in the right order will lessen these naturally occurring imbalances and lead you to a better functioning, and more attractive body.

www.FitnessExpertNetwork.com

- 584

About the Author


Literally millions of readers of fitness magazines including Shape, Health, Men's Health, and Men's Fitness have made their exercise programs both more effective and more efficient thanks to Stephen Holt's exclusive 3-4-5 Total Body Fitness System. For your free report on the system that led to Stephen being named "Personal Trainer of the Year" by the American Council on Exercise and "Expert of the Year" by AllExperts.com, go to http://BabyBoomerFitnessExpert.com.

www.FitnessExpertNetwork.com

- 585

Get Off Your Rear!


By Baby Boomer Fitness Expert, Stephen Holt
Want to discover how you can use more muscles, burn more fat and work your abs, low back and thighs all at the same time with this one simple change in your fitness program? First, ask yourself this question... Why do people sit while lifting weights? Sounds like an oxymoron, doesn't it? Most will reply, "That's the way I learned to do this exercise," without taking into account that they may have learned a less effective method for achieving their fat loss goals. An argument can be made that seated exercises work the target muscle "better." That's true to a degree. But is that your goal? Should it be your goal? If your goal is strictly bodybuilding, then seated exercises are great. Bodybuilders care only about the muscles that show and care little about the 'unsung' muscles that many bodybuilders have never even heard of. For example, did you know that muscle weakness in the lumbar multifidus of the low back and the deepest ab muscle, the transverse abdominis, have been correlated to the incidence of low back pain? Did you also know that standing exercises can work these muscles effectively, yet the seated versions of the same exercises do not work these muscles at all? It's also important to note that, at least in healthy people without back pain, the transversus abdominis (TA) is the first muscle to fire with most movements of the arm or leg. That means that if you are not working the TA, you may be developing a faulty motor pattern, that is, your muscles are not working in the order and with the relative timing that they need for coordinated, efficient and safe movement. Maximizing the size of certain muscles - as in performing traditional body building exercises - often means making sacrifices in other areas of the body. If, however, you are interested in improving performance and function outside of the weight room, seated exercises may predispose you to injury.
www.FitnessExpertNetwork.com - 586

Seated exercises do a great job of working the target muscles, but do nothing to exercise the stabilizing muscles, especially the stabilizers of the trunk. It's these other muscles that you need to use concomitantly with the prime movers in the real world. Otherwise, you are creating an imbalance between the prime movers and the stabilizers. A joint is simply where two bones meet. Those bones are kept in place by passive tension in ligaments and by active contraction of the muscles surrounding the joint. In order for the joint to move properly, your stabilizers have to work with the prime movers to maintain an optimal relationship between the two bones. If the stabilizers are not proportionately as strong as the prime movers - or if you have taught your prime movers to work without your stabilizers through overuse of traditional machines and other seated exercises - your joints cannot move naturally. Joints that do not move naturally cause bones to meet at surfaces that are not designed to take as much stress; this can lead to arthritic changes in the joint. Prime movers that are inordinately strong in relation to the stabilizers change the mechanics of the joints. At the shoulder, for example, the rotator cuff muscles keep the humerus (upper arm) in the socket; the stabilizers of the shoulder girdle keep the socket in place on the rib cage; while the muscles of the abdominal region stabilize the ribcage with respect to the pelvis. As Dr. Mel Siff says in the book Supertraining: It is not often appreciated that seated exercises always impose a greater load on the lumbar spinal discs than equivalent standing exercise. Even without an added load, sitting with the back maintaining its neutral curvatures increases the lumbar disc pressure by about 40% (Chaffin & Anderson, 1984). If the back is allowed to flex forward, this stress can increase by as much as 90%. The increase in stress becomes far greater against resistance, particularly if jerky movements are used to initiate of terminate the movement. The dangers are made worse by sitting, because one is unable to absorb any shock of loading by flexing the knees, hips or ankles, as it the case when standing. In the vast majority of cases, machines provide an inferior, incomplete and less efficient way of training the musculoskeletal system.
www.FitnessExpertNetwork.com - 587

And as I tell the athletes I work with, if you sit down to lift weights, you're only preparing yourself to do a lot of sitting on the bench. Besides leading to joint dysfunction, overuse of seated exercises lead to faulty motor programs. Seated exercises train the prime movers to work without the stabilizer muscles of the body. This pattern of movement can become a motor engram - a complex motor pattern that you follow habitually without thinking. Your brain does not work in terms of muscles; it works in terms of movements. If you train your biceps on an arm curl machine, for example, your brain remembers that group of muscle contractions and generalizes it. That means that when you use your biceps in the real world, you will tend to use the same pattern that you used in the weight room, that is, not using stabilizing muscles of the trunk. This can lead to back injury when lifting a box or a bag of groceries because you have not trained your trunk how to work along with your biceps. Standing exercises are simply more functional. When you have to lift something you usually stand up, you rarely sit down. When was the last time that you have to lift up something heavy - while sitting down? Conversely, when you have to pick something up, do you usually sit down first? No, you stand and use your trunk and legs along with your arms. Do you want to work your abs? How about your inner and 'outer' thighs? Simply spend more of your time performing standing exercises instead of passively sitting on a machine. It makes no sense to do 45 minutes of seated exercises then take an "Abs Class" when you could have been working your abs the whole time you were in the weight room just by choosing the proper exercises. Machines have their purpose; they are excellent for "isolating" muscles. Just remember that in order to improve the way you function and perform in the real world, at some point you have to integrate your muscles by performing standing exercises.

www.FitnessExpertNetwork.com

- 588

About the Author


Literally millions of readers of fitness magazines including Shape, Health, Men's Health, and Men's Fitness have made their exercise programs both more effective and more efficient thanks to Stephen Holt's exclusive 3-4-5 Total Body Fitness System. For your free report on the system that led to Stephen being named "Personal Trainer of the Year" by the American Council on Exercise and "Expert of the Year" by AllExperts.com, go to http://BabyBoomerFitnessExpert.com.

www.FitnessExpertNetwork.com

- 589

How You Can Get Your Fitness Program Back on Track with Simple 8 Steps
By Baby Boomer Fitness Expert, Stephen Holt
I'm sure this sounds familiar ... A few weeks ago you decided to start getting in shape for a holiday party - or a tropical vacation - or a wedding, etc. You joined a gym, bought all the right gear and got off to a great start. Eventually you started working out less and less frequently and eventually ... You're right back where you started. Again. Maybe the problem was not doing the right exercise at the start of your program. No, not physical exercise. Mental exercise. The key to "motivation" is realizing what your "motives" truly are. Answering these thought-provoking questions in writing will help you clarify your vision and enhance your commitment by helping you to focus on your true motives. You'll also have a permanent record of your values and priorities that you can periodically use as a reminder that will rekindle your motivation. Step 1. Simple. Start with writing what you want in general. For example: "I want to lose weight." Write as many goals as you want. Step 2. Now it's time for details. For each of your three most important general goals, write down exactly what you want. You know the SMART acronym by now: Specific, Measurable, Attainable, Realistic and Timed. Keep in mind that a safe rate of fat loss is 1-2 pounds a week. With my clients, we pick a date first, then work backwards using a pace of one pound per week.

www.FitnessExpertNetwork.com

- 590

It also helps to write each goal in the present tense so that it becomes an effective affirmation. An example would be: "As of [date seven weeks from now] I weigh [seven pounds less than today]." However, since your rate of weight loss is non-linear and not entirely in your control, "activity goals" - such as working out three times a week - are less frustrating. Step 3. Write down WHY you want it. This is what motivation truly is. You don't really want to lose seven pounds just to be seven pounds lighter. You want to lose weight because you believe that being lighter will make some positive change in your life. What is it that you really want? It's never the weight itself. Maybe you feel that losing weight will make you more attractive, more popular, more lovable, live longer, have less pain, or make even someone envious (admit it!) Your motivation could simply be pride in showing the self-discipline to accomplish your goal. No one else has to know your true motives but you, so be brutally honest with yourself. Sit down and write out exactly what you hope to gain. Step 4. Write down exactly what differences you will see, hear, feel, taste and smell. Once you've determined your true motives, you can go on to write exactly how your new fitness program will change your life. Use all five senses and imagine how your life would be different. Step 5. Write down who's help you need in reaching your goal. Everyone needs help from someone else. You must enlist the help of your spouse, family, friends and co-workers. Unfortunately, chances are, someone close to you will try to sabotage your progress either consciously or subconsciously. Tell them up front that you need their help. There will always be someone who, for whatever reason, does not want you to lose weight. Either persuade them to your side, or forget about them.

www.FitnessExpertNetwork.com

- 591

Step 6. Write down what specific steps you have to take. Too many people go out on their own or listen to the wrong sources. Find a credible source that you trust and follow the advice of proven fitness experts. Step 7. Write down what you can do today and tomorrow to get started on a consistent fitness program. When asked how to get to Athens, Socrates advised, "Just make sure that every step you take is in that direction." Once you set your goal, make sure that everything you do - no matter how seemingly insignificant - keeps you headed toward your goal and never away. Find something that you can do TODAY to keep you on the right road. Make a plan for what you can do tomorrow to stay in that right direction. Step 8. Follow your plan. Whenever you don't feel like following your plan, re-read your answers to the previous seven steps. If necessary, re-write your answers. Loss of motivation for sticking with your fitness program is simply forgetting what your original motives were. Taking these eight steps will assure that you stay truly motivated and make steady progress toward your fitness goals.

About the Author


Literally millions of readers of fitness magazines including Shape, Health, Men's Health, and Men's Fitness have made their exercise programs both more effective and more efficient thanks to Stephen Holt's exclusive 3-4-5 Total Body Fitness System. For your free report on the system that led to Stephen being named "Personal Trainer of the Year" by the American Council on Exercise and "Expert of the Year" by AllExperts.com, go to http://BabyBoomerFitnessExpert.com.

www.FitnessExpertNetwork.com

- 592

Inner Thigh Lies - Discover the Truth about Inner Thigh Exercises
By Baby Boomer Fitness Expert, Stephen Holt
Are you frustrated because you're not getting the results you want although you've tried everything? Read closely and discover how Inner Thigh Lies are holding you back. The Truth About Spot Reduction the Inner Thigh Gadget Makers Don't Dare Let You Know The first myth that you have to eliminate before you can get results is that working your inner thighs directly will magically metabolize the fat that may be covering the muscles below. This myth of spot reduction makes no sense here's why ... Assuming you're right-handed, over the course of your entire life (about 29 years, I'm guessing) you have used your right arm several thousand times more than you have used your left, correct? So if spot reduction existed, your right arm would be ripped and your left arm would be flabby! Is that the case? No, because fat is genetically distributed. You have no more control over where you lose fat than you do over where you gain it. Need more proof? When people go on diets, they eat less, right? That means that they are using their chewing muscles less, right? So why don't their faces get fatter instead of leaner? Spot reduction does not and cannot happen. Inner thigh exercises will not and cannot specifically target the fat deposits on your inner thighs. Forget about "Toning" Second is the myth that many reps will "tone" the inner thigh muscles. There is no such physiological process as "toning."

www.FitnessExpertNetwork.com

- 593

There are only two factors of body composition that you can control: fat and muscle. They are two separate things like the proverbial apples and oranges. In general, you probably want to lose fat and gain a little muscle; that's the best way to improve your body composition. High Reps Won't Get You There For most people, high reps will not and cannot build any muscle whatsoever and, as pointed out above, will not selectively burn fat from the inner thigh (or any other body part, for that matter). For each muscle and for each exercise there is a threshold of weight (or "load," physiologically) below which you get minimal, if any, benefit in strength or muscular growth. High reps, especially when done with a weight that doesn't challenge the muscle at all, are a less effective use of your workout time because they neither burn fat optimally nor strengthen and build the muscle. "Toning," "firming," "tightening," and "sculpting" are all meaningless terms that do not describe any physiological process that exists in the human body. As mentioned earlier, what you want to do to improve your appearance is build at least some muscle; that's the optimal way to burn fat. It's the loss of muscle as we get older that has been linked to the gradual decrease in metabolic rate and concomitant increase in weight that many of us see. In order to get back the body you had when you were younger (or at least a reasonable facsimile thereof), you have to get back the muscle. Inner Thigh Machines Don't Work Another factor to consider is functional anatomy. What do the inner thigh muscles actually do? They certainly don't do the motion that you use on the seated hip adduction machine. Do you know that there isn't even an official term for movement of the hip in that plane because it's unnatural. The only time that you move your leg like that is when you bring your left leg in when you enter on the driver's side of the car, and when you pull your right leg out as you exit. That's about it! Besides, there are five separate muscles in your inner thigh - each designed to work best when your leg is at different angles.
www.FitnessExpertNetwork.com - 594

In the seated hip adductor machine, your leg is positioned in a way that stresses only one of the five adductors - the adductor magnus. The other four muscles are virtually neglected. The normal, everyday function of the adductors for most people is to pull your thigh back to the neutral position. That is, when your leg moves forward (as in walking), some of these muscles help pull your leg back, and vice versa. Also, just as important, you use your inner thigh muscles to prevent over-abduction; in other words, you use your adductors to stay balanced whenever you're on one leg (again, as in walking). Therefore, the most effective exercises for your inner thighs are those in which you move one leg forward (hip flexion) or backward (hip extension) while standing on one leg (using the adductors as stabilizers). Direct adductor exercise, however, often has the effect of making the inner thigh muscles adductors discernibly larger - the exact opposite of what most women are trying to accomplish. Don't get the impression that seated hip adduction is a complete waste of time; it isn't. The adductor magnus is a large muscle, therefore the exercise can burn a lot (relatively) of calories. It just won't get you the results that you are probably looking for. Be aware of what you are doing and why with this and every exercise that you do.

About the Author


Literally millions of readers of fitness magazines including Shape, Health, Men's Health, and Men's Fitness have made their exercise programs both more effective and more efficient thanks to Stephen Holt's exclusive 3-4-5 Total Body Fitness System. For your free report on the system that led to Stephen being named "Personal Trainer of the Year" by the American Council on Exercise and "Expert of the Year" by AllExperts.com, go to http://BabyBoomerFitnessExpert.com.

www.FitnessExpertNetwork.com

- 595

Men's Fitness
By Tim Chudy
What does every man want but every man has a hard time getting? Men's fitness. What guy does not want to be fit? Failure does not come from lack of desire. But it does come from being too busy, too tired, too out of shape, too much to do, too lazy. Men's fitness is not as hard to achieve as some may think. And the benefits easily outweigh the effort to get there. There are plenty of benefits to mention such as, looking and feeling better, having a solid layer of fat burning muscle on your body, increased stamina and endurance, being high energy throughout the entire day, sleeping better, and also improving the inside stuff like blood pressure and cholesterol levels. After all, roughly 50% of all men will die from heart disease. It's not just about what types of exercising you choose, how often, and how hard, but the actual changes you commit to. Lifestyle changes are needed in order to truly achieve the peak of men's fitness. Changes like, starting or re-starting a complete health and fitness program, changing nutrition habits like eating out for meals and eating junk food. There are many ways to achieve men's fitness, but incorporating a weight training program and cardiovascular program is essential. These two components alone will grant you results. Lifting with weights will help boost your metabolism and give you those muscles to fill out your shirt. The cardio exercise will optimize your fat burning and help make changes in your overall health as well. But nothing can be sustained without the proper fuel. That is a healthy diet. This will exponentially get you farther and faster to men's fitness. Eat lean protein, complex carbohydrates, fruits and vegetables, and make sure you are staying within your calorie requirements. Other types of activities like sports and hobbies can also be incorporated into your men's fitness plan. If you aren't sure where to begin, keep reading the articles on this site or better yet, contact one of the personal fitness experts. They will help you assess where you are at now, and then devise the best way to get there. Remember, you will have to make changes in your lifestyle to achieve men's fitness. Being too tired, too busy, or too lazy will not work anymore. But you've already set that aside. So what are you waiting for? Get started and achieve men's fitness.

www.FitnessExpertNetwork.com

- 596

About the Author


Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, a private personal training studio in St. Louis, MO. You can contact him by email timchudy@fitnesstogether.com.

www.FitnessExpertNetwork.com

- 597

The 5 Deadly Sins To Avoid When Beginning A Fitness & Nutrition Program
By Tim Chudy
In the health and fitness industry today we are bombarded by pills, potions, exercise machines, DVDs and the new magical way to lose weight, tone the body, and get the results we want. Sadly, most of these promises are just empty claims from big companies trying to increase profits. With most solutions not working people become desperate to get the weight off. And the big companies and chains are capitalizing off of your desperation and theyre leading you in the wrong direction. Your first step should be to STOP the nonsense. Stop the fad diets. Stop the pills and potions. Stop all of the hype! You must realize that permanent weight loss must be achieved through diet and exercise. So here are 5 deadly sins to avoid when starting your program: 1. Weight loss without exercising. You must exercise in order to boost your metabolism and in turn lose body fat. This of course must be combined with proper nutrition. If one restricts their eating but does not change any of their habits you will not be in control of what your body can accomplish and maintain. 2. Fasting. This is a big red flag and a sign that the program does not have any validity to it. This does not have anything to do with cleansing, which is a whole other subject. But fasting to lose weight slows the metabolism down to a crawl and will ultimately lead to binging and gaining more weight. 3. Improper food plans. An effective and healthy meal plan will consist of proper amounts of carbohydrates, protein, and fat. A plan or diet restricting one or more of these can be dangerous. We all know the Atkins diet. And it may have worked for you. But the question remains, did it last? I have never heard of someone that has experienced permanent weight loss with Atkins. 4. Failure to measure and track body fat percentage. Realistic weight loss plans will suggest losing 1-2 pounds per week. Most plans dont distinguish between overall body weight and body fat. A good plan will help you build muscle, or lean tissue. This type of tissue is more metabolically active and burns more calories, however, does weigh more. Although overall weight is important, losing body fat weight is what the real goal should be. 5. Relying on supplements only. This can be a dangerous way to lose weight. Relying on pills or shakes to achieve healthy weight loss is not safe and ultimately not effective. Supplements do have there role in healthy nutrition and I do recommend them. But to only be drinking shakes or taking pills morning, day and night is not safe and will not be a permanent solution. A good, healthy fitness and nutrition plan will help you achieve the goals you want while making the results permanent. This may take time. There is no magic pill. Ask yourself
www.FitnessExpertNetwork.com - 598

how long it took you to put the weight on. Be realistic and put your mind to it. You can have a better body in as little as 90 days and feel better than ever!

About the Author


Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, two private personal training studios in Ladue and Des Peres, MO. You can contact him by emailing him at timchudy@fitnesstogether.com.

www.FitnessExpertNetwork.com

- 599

Best Exercise Ever For Flat Abs


By Tim Rudd
I can't tell you how many people come up too me daily and ask: What's the best exercise to get flat abs? It seems to be everyone's goal to getting flat abs, especially when summer is right around the corner. I look around and see people doing hundreds of sit ups, crunches, rotational exercises and side bends trying to get those sexy flat abs they see in magazines and on T.V. You would think that after all those repetitions, with so many different exercises, that they would have already achieved that elusive, tight midsection that everyone wishes they had. There are so many ads touting how this or that abdominal routine or exercise will give you the flat abs you've been so desperately trying to achieve. Even with all these perfect so called remedies available to you, they all still come short, very short of helping you get flat abs. Well today is your lucky day! You are now about to find out what exercise is the best ever at getting you those flat abs. That's right, just in time for summer, you are about to find out the most useful exercise ever at getting those flat abs you've always wanted. Now don't get too excited, it might not be what you think, and it's not a very easy exercise. If it was, everybody would have a sexy flat midsection. So do I have your attention? Good because now is the time to reveal this exercise. DISCIPLINE! It doesn't sound too exciting does it? Well the excitement isn't in the exercise but in the fact that it will give you flat abs, guaranteed. That's right! You will get flat abs from one exercise that doesn't even have anything to do with a crunch, side bend or rotational movement. So you ask, discipline in what? Nutrition, that's right! What you eat each day is going to give you Flat Abs! I'm sure you know that eating the right foods takes a lot of discipline, and yes exercising discipline is harder than a thousand crunches, but one will give you Flat Abs, and one could actually make your stomach look bigger. So with discipline you get results, with a thousand crunches you get, nothing but really good at counting to one thousand and as a reward, your stomach may actually look bigger. Wow! That must hurt. I just told you crunches can actually make your stomach bigger. Well, they can and it all has to do with what you feed yourself or lack thereof, not the exercise itself. So you must follow a disciplined eating pattern if you want a tight sexy midsection. Sounds difficult but actually once you develop good eating habits and put those bad ones behind you, it becomes second nature, just like the bad habits you have now. So why is eating the right foods important? Well, if you eat fatty foods and too many simple carbs(sugar) then you're most likely eating a lot of high calories foods with very little nutritional value. The problem with this is you most likely are storing all these extra calories in your adipose tissue. So that spare tire people say that's around their midsection can be directly related to the types of foods they eat. Now we've all seen human anatomy pictures one time or another, you know the picture of the human body without skin showing all your muscles. Well guess what? everyone has a flat belly. That's right you see that nice six pack that some model or athlete seems to effortlessly show off. Well if
www.FitnessExpertNetwork.com - 600

you're carrying a lot of fat in your midsection, due to your undisciplined diet, no matter what or how many exercises you do that midsection is going to stay the same or even get bigger. Your adipose tissue is stored over your muscle, so if you build muscle under that fat, it can actually make your stomach look bigger. Eat the right foods at the right times and lose the fat in your midsection and you will start to see the results from all those abdominal exercises that you do. So now you ask: what should I be eating? Well that is another whole article in itself, but use this simple strategy to get started and remember exercise discipline when it comes to nutrition, it is the best exercise ever for flat abs.

Eat a lean protein with each meal (20g-30g for women, 40g-60g for men) Eat a fibrous (vegetables) carbohydrate with each meal.(1-2 servings 1/2 cup per servings) Limit consumption of simple carbohydrates (breads, pastas, sugars, sodas etc...) Eat every 2 to 2 1/2 hours 4-5 times a day. Eat healthy fats daily. Only drink beverages with 0 calories. Discipline

Make this a habit and then you can start to tweak it a little bit. Give it about a month and look for my next article on a functional way to eat, no matter what your lifestyle.

About the Author


Tim Rudd is a Certified Fitness Professional in Concord, Ca. He is the top personal trainer in his area, known for his fat loss results oriented programming. His website is http//www.fit2thecore.com

www.FitnessExpertNetwork.com

- 601

Would You Like a Strong, Leaned Toned Body?; Got Core Training!
By Tim Rudd
I recently started working with a new client that has been working out at my gym for over 6 months, using machines as his only source of strength training. That's right, the type of machines that isolate muscles at a single joint, while sitting down on your butt with either a supporting pad on the chest and abdomen or on the back, no core needed, once again a lack of core strength. He told me he felt like his body wasn't responding in terms of fat loss and that his joints were always bothering him. Oh, also his lower back constantly ached, especially after playing racquet ball and golf. He's 40 years old and told me he felt like he was an old man after participating in sports he enjoyed, because it was so hard for him to walk through his stiff back and joints the next day, which was all compounded by the extra weight he was carrying in his belly, another side effect of a lack of core strength. He was frustrated and desperate to feel and look young again so he could enjoy the things in life that make him happy. One other thing I forgot to mention, he just played softball for the first time in over a year and said he felt every muscle in his body was going to pull when he swung the bat and attempted to run the bases, once again a side effect of weak core strength. Basically he was desperate and confused. He was under the impression that sitting on his butt working in an isolated environment with artificial support was going to get him the Strong, Lean and Toned Body that he was trying to achieve. Well lucky for him I had the answers to all his frustrations and a way of training that could get him the body and strength he was looking for. Now of course nutrition plays a big role in getting lean and strong but that is out of the scope of this article and is discussed in another article published on this site. This is about training core movements for greater fat loss and life performance so you can enjoy how you look and participate in extracurricular activities without feeling like you've aged overnight. So you may be asking; why is machine based training obsolete compared to core training? Well let's look at the problems associated with machine based training first and why it's not an ideal way to achieve the Strong, Lean and Toned Body that you're trying to achieve. Machines basically train each muscle as if every other muscle in the body has no involvement in helping that particular muscle perform a task in a given movement. This is what I mean by a single joint movement, basically if you do a bicep curl on a seated machine with chest support and the back of the arms are supported on the other side, with the only movement occurring at the elbow that is a movement occurring at a single joint. Now let's look at the problems associated with this, first imagine using those biceps to pick up an object in your real life environment. Well it's going to take more than movement at the elbow to perform that task pain free. You will have to use core strength, multiple joints and muscles to perform this task adequately. That is functional strength. Single joints movements are gym strength, useless to real world activities. Also since your seated with artificial support, you have very few muscles involved, which leads to less calories burned, and weak abdominals, hips and lower back(core
www.FitnessExpertNetwork.com - 602

musculature), all muscles that are important for stabilization of the spine for protection during functional movements. We already have enough problems associated with sitting too much, why go to the gym and try to strengthen your body in a position that contributes to a sedentary lifestyle. Also, the majority of machines have maybe 3 to 4 adjustments, this for a body that has over 206 bones that are connected by joints. The problem is less than 1 percent of the population will actually fit the artificial range of motion these machines take your joints and muscles through. Big problem! Imagine forcing joints, ligaments and muscles to go places they weren't meant too which lead to?.. injury! Now let's get to core training and how it can help you achieve a Strong, Lean and Toned Body. Well many of you may think core training is as simple as doing traditional abdominal movements such as sit-ups, side bends or some twisting movement etc... Well that is a form of core training but what I'm talking about is your lumbar spine (lower back); Hips and Pelvis, muscles in this region are required to perform dynamic movements so power can be transferred from the legs up through the upper body to perform functional tasks while protecting your spine. So then you ask what is a core movement? Well it's any movement that requires you to push or pull, change levels, walk, stand, run, jump, rotate or resisting rotation; basically any human movement. Examples would be squats, dead lifts, push-ups, step-ups, pull-ups lunges etc... All these movements require multiple joints and muscles which require the core musculature to stabilize and transfer power from muscle to muscle and stabilize from joint to joint, while the whole time protecting the spine. Now imagine all these muscles contracting during these movements and the coordination required to complete these exercises. That's right! A lot of calories being burned and an increase in natural human growth hormone being released to stimulate fat loss and lean mass accrual, due to the all the large muscles involved. Also, you gain the type of strength that is useful in your life performance whether it be lifting heavy objects, playing with the kids or the weekend warrior in you. So basically, get away from training body parts and train movements that require as many muscles as possible. Create an environment where you train the whole body each training day and get away from split routines that train a different body part each day. Getting a Stronger, Leaner, Toned Body takes effort, not a magic pill or diet, and not one specific exercise. It's going to take training with proper technique, involving multiple joints and muscles to get that body you want. Train smart with a program that results in ideal body composition, a healthy body and increased life performance. Got Core Training!

About the Author


Tim Rudd is a Certified Fitness Professional in Concord, Ca. He is the top personal trainer in his area, known for his fat loss results oriented programming. His website is http//www.fit2thecore.com

www.FitnessExpertNetwork.com

- 603

"How To Choose A Personal Trainer"


By Timothy Kret
Everyone at Bodylines Fitness thought this would be a great idea to offer a report for those interested in working with a fitness trainer. Like all other services, you have youre good trainers and bad ones. How do YOU know the difference? Here is a list of examples and ideas of what to look for. 1) You want to work with a trainer that is a professional in the fitness field. The first step is to determine what a professional trainer is. For the sake of simplicity we define it as someone who is dedicated to providing leadership, honesty, ethics, and continuous service to both their clients and the industry. We all want to trust the people we believe can help us right? I mean you trust the surgeon knows what he is doing before he makes an incision. They should be honest about the knowledge they have when seeking their expertise. These words alone will exclude anyone that tells you they have magic pills or an easy fix to your fitness questions. That is because when it comes to exercise there is no easy way out. You do not have to kill yourself in the gym, but you need to be willing to accept some discomfort. Unfortunately, ethics is not something synonymous with the fitness industry, and the way it looks it never will be. Large multinational corporations have too much interest in making money from the 6 weeks to a new you craze to offer anything in you the consumers best interest. But the good news is a trainer that is professional will become a leader by providing the community with an honest, reputable service that is recognized by receiving referrals from both past and present clients. In the training industry results and testimonials is the benchmarks for quality. This is how we have happy customers. Find a trainer that gets the result you want and can afford. Here is an example. Lets say I am an Avid golfer, and a 10 handicap. My game is pretty good but defiantly could be better. So I decide that my first step is to increase my overall flexibility and then focus on my core abdominal region and trunk rotation to improve my swing. I then would seek a Golf Pro/Trainer that I could work with to begin implementing my plan for improvement. The Trainer I pick will provide proof they can accomplish the goal I seek by referrals, testimonials, pictures, education, and even direct contact with previous clients. This is how I can determine if they can help me meet my goal, and believe they are honest, ethical, and show professionalism. 2) Another very important component of finding a trainer and service you are looking for is to see if they offer a guarantee. This is something that is becoming new to the service industry and specifically the Fitness business. Its new because its bold, and you have to
www.FitnessExpertNetwork.com - 604

be 100% committed to providing exactly what the customer wants. When you go out to a restaurant and the waitress serves you a four course meal with your whole family, its not like you can receive a refund because you did not like her service. Not unless you make a big scene or do something drastic. Especially if the food was good! But when it comes to fitness and specifically working with a trainer 100% guarantees are a big deal. If you do not meet your goal (within reason) then you can ask for a refund. Trainers that offer a guarantee have the confidence and knowledge that each session you receive will be top rate and they are ready to prove that to you each and every time you come in to work with them. In fairness to trainers in the industry one clarification must be made. When progress goals are being set, the instructions in order to reach those goals MUST be adhered to. If a persons goal is to lose 25 lbs in 3 months by working with a trainer 3X weekly for an hour. Yet they decide to drink 1 bottle of wine 4 nights a week, and not follow a diet plan is asking too much. The trainer had recommended cutting down to 1 bottle per week and had a meal plan 6 nights a week, but the client did not modify his behavior. This is not the fault of the trainer, and its a very important distinction to make. 3) If its weight loss you want, its weight loss you will get. How do we know this? We have a proven system that works!! Thats how. Here at Bodylines Fitness we do have a proven system that works like a charm, and competent trainers to guide your success.. This follows along the same line of thought that having testimonials would provide, and thats proof. Again it is very important that in order to establish credibility with a client the trainer should have a proven system that works. More importantly they have a system that will meet the goal you have. The training industry is finally becoming standardized and trainers are now becoming more specialized in different population segments. Some specialize in senior care, or athlete specific, and ones like us that are rapid (BUT realistic!) long term weight loss specialists. 4) I mention this part last because it is important and should be mentioned. We feel that part of being a professional trainer has some characteristics that not many people seem to value anymore. Qualities like punctuality, good character, and the ability to communicate and work with a wide variety of individuals. They should have an even temperament and not become easily frustrated or irritable. A great Trainer should always great you at the door excited to see you and help make your day even better. These personality characteristics go beyond certifications and four year degrees. Although those things are nice, the truth is they do not mean the person really knows what they are doing. Great trainers offer a guarantee of their service, they have clients that will jump at the chance to speak highly of them. And they have years upon years of experience working with people just like you. In our opinion a good starting point to finding a trainer, is to look for ones that are Full
www.FitnessExpertNetwork.com - 605

Time. I know this will upset about 80% of the personal Trainers working, but thats how many are part time, and some of them can be good. But the difference is that a full time trainer relies solely upon providing outstanding results and service so that they can stay in business. Making a career out of personal training is not an easy task. You have to be very good just to make it full time, let alone become exceptional so that one can provide for a family. This type of trainer is the cream of the crop. The one that has the reputation for producing results, they receive many referrals for new business, and they are a community leader. They will be honest with what they know and can share with you. And most importantly, like us at Bodylines Fitness they should give you realistic and fair expectations/goal setting. This should set the stage for you to succeed, not fail, and its a very important step. A good gage would be to find someone that knows realistic weight loss and bodyfat reduction will fall between 2-3 lbs weight loss per week. And 3-4% bodyfat per month. What you can do to receive the best service and get the most for your money. Putting all of this together the first step is now covered. You have found a professional, courteous trainer that is a community leader with testimonials that are proof of their good work. What we recommend you do from here is first create a budget of what you can spend per week for 1 on 1 training for the next 6 months You can make dramatic changes in less time, but realistically this is a good time frame. Create your budget, and figure out with the trainer you are contacting how a schedule of session and timeframe can be created. Are you going to work solely with one trainer? How many times per week? Once, two times, important to figure these things out with the trainer and WITHIN your budget. At Bodylines we preach consistency is the number one key to success. It really is. The second part of this equation which is equally important is discipline. Once you have found a competent trainer it is imperative you adhere to the guidelines that are designed for YOUR goals. This is the number one reason why clients fail to reach their goals. They do not adhere to the guidelines (always dietary) that are planned out and become frustrated by the lack of progress. We cannot stress this enough. If you want to meet your goals then you MUST be willing to sacrifice and use self discipline to give yourself a greater chance to succeed. This covers the most important aspects of finding and being successful when working with a personal fitness trainer. The last few items necessary to cover are the usual aspects of keeping appointments. Really make a SINCERE effort to show up 5 minutes before a session and adequately change and warm-up. After all you are paying for the time and it is you that should be ready to go. Ask your trainer what they prefer that you do for stretching and warm-up before the session begins. And finally, when changing or canceling appointments please be considerate of their time and provide adequate notice. This lets the trainer know you respect their time and effort and they are likely to be that much more accommodating and hard working for your schedule changes.
www.FitnessExpertNetwork.com - 606

We wish you the best of luck. Working with a great trainer really can be a life changing event. Utilize their time and resources to impact your life in a really positive way. If you have any questions, or would like to know more about us visit bodylinesfitness.com . To YOUR health!! Bodylines Fitness 3725 Talbot Ave #C San Diego, CA 92106

About the Author


Timothy Kret is the owner of Bodylines Fitness in San Diego, CA. He works with clients that want no gimmicks, games, or hassles, only answers and results. Find out why at www.bodylinesfitness.com

www.FitnessExpertNetwork.com

- 607

"Special Report: Choosing a Personal Trainer"


By Timothy Kret
Everyone at Bodylines Fitness thought this would be a great idea to offer a report for those interested in working with a fitness trainer. Like all other services, you have youre good trainers and bad ones. How do YOU know the difference? Here is a list of examples and ideas of what to look for. 1) You want to work with a trainer that is a professional in the fitness field. The first step is to determine what a professional trainer is. For the sake of simplicity we define it as someone who is dedicated to providing leadership, honesty, ethics, and continuous service to both their clients and the industry. We all want to trust the people we believe can help us right? I mean you trust the surgeon knows what he is doing before he makes an incision. They should be honest about the knowledge they have when seeking their expertise. These words alone will exclude anyone that tells you they have magic pills or an easy fix to your fitness questions. That is because when it comes to exercise there is no easy way out. You do not have to kill yourself in the gym, but you need to be willing to accept some discomfort. Unfortunately, ethics is not something synonymous with the fitness industry, and the way it looks it never will be. Large multinational corporations have too much interest in making money from the 6 weeks to a new you craze to offer anything in you the consumers best interest. But the good news is a trainer that is professional will become a leader by providing the community with an honest, reputable service that is recognized by receiving referrals from both past and present clients. In the training industry results and testimonials is the benchmarks for quality. This is how we have happy customers. Find a trainer that gets the result you want and can afford. Here is an example. Lets say I am an Avid golfer, and a 10 handicap. My game is pretty good but defiantly could be better. So I decide that my first step is to increase my overall flexibility and then focus on my core abdominal region and trunk rotation to improve my swing. I then would seek a Golf Pro/Trainer that I could work with to begin implementing my plan for improvement. The Trainer I pick will provide proof they can accomplish the goal I seek by referrals, testimonials, pictures, education, and even direct contact with previous clients. This is how I can determine if they can help me meet my goal, and believe they are honest, ethical, and show professionalism. 2) Another very important component of finding a trainer and service you are looking for is to see if they offer a guarantee. This is something that is becoming new to the service
www.FitnessExpertNetwork.com - 608

industry and specifically the Fitness business. Its new because its bold, and you have to be 100% committed to providing exactly what the customer wants. When you go out to a restaurant and the waitress serves you a four course meal with your whole family, its not like you can receive a refund because you did not like her service. Not unless you make a big scene or do something drastic. Especially if the food was good! But when it comes to fitness and specifically working with a trainer 100% guarantees are a big deal. If you do not meet your goal (within reason) then you can ask for a refund. Trainers that offer a guarantee have the confidence and knowledge that each session you receive will be top rate and they are ready to prove that to you each and every time you come in to work with them. In fairness to trainers in the industry one clarification must be made. When progress goals are being set, the instructions in order to reach those goals MUST be adhered to. If a persons goal is to lose 25 lbs in 3 months by working with a trainer 3X weekly for an hour. Yet they decide to drink 1 bottle of wine 4 nights a week, and not follow a diet plan is asking too much. The trainer had recommended cutting down to 1 bottle per week and had a meal plan 6 nights a week, but the client did not modify his behavior. This is not the fault of the trainer, and its a very important distinction to make. 3) If its weight loss you want, its weight loss you will get. How do we know this? We have a proven system that works!! Thats how. Here at Bodylines Fitness we do have a proven system that works like a charm, and competent trainers to guide your success.. This follows along the same line of thought that having testimonials would provide, and thats proof. Again it is very important that in order to establish credibility with a client the trainer should have a proven system that works. More importantly they have a system that will meet the goal you have. The training industry is finally becoming standardized and trainers are now becoming more specialized in different population segments. Some specialize in senior care, or athlete specific, and ones like us that are rapid (BUT realistic!) long term weight loss specialists. 4) I mention this part last because it is important and should be mentioned. We feel that part of being a professional trainer has some characteristics that not many people seem to value anymore. Qualities like punctuality, good character, and the ability to communicate and work with a wide variety of individuals. They should have an even temperament and not become easily frustrated or irritable. A great Trainer should always great you at the door excited to see you and help make your day even better. These personality characteristics go beyond certifications and four year degrees. Although those things are nice, the truth is they do not mean the person really knows what they are doing. Great trainers offer a guarantee of their service, they have clients that will jump at the chance to speak highly of them. And they have years upon years of experience working with people just like you. In our opinion a good starting point to finding a trainer, is to look for ones that are Full Time. I know this will upset about 80% of the personal Trainers working, but thats how many are part time, and some of them can be good. But the difference is that a full time
www.FitnessExpertNetwork.com - 609

trainer relies solely upon providing outstanding results and service so that they can stay in business. Making a career out of personal training is not an easy task. You have to be very good just to make it full time, let alone become exceptional so that one can provide for a family. This type of trainer is the cream of the crop. The one that has the reputation for producing results, they receive many referrals for new business, and they are a community leader. They will be honest with what they know and can share with you. And most importantly, like us at Bodylines Fitness they should give you realistic and fair expectations/goal setting. This should set the stage for you to succeed, not fail, and its a very important step. A good gage would be to find someone that knows realistic weight loss and bodyfat reduction will fall between 2-3 lbs weight loss per week. And 3-4% bodyfat per month. What you can do to receive the best service and get the most for your money. Putting all of this together the first step is now covered. You have found a professional, courteous trainer that is a community leader with testimonials that are proof of their good work. What we recommend you do from here is first create a budget of what you can spend per week for 1 on 1 training for the next 6 months You can make dramatic changes in less time, but realistically this is a good time frame. Create your budget, and figure out with the trainer you are contacting how a schedule of session and timeframe can be created. Are you going to work solely with one trainer? How many times per week? Once, two times, important to figure these things out with the trainer and WITHIN your budget. At Bodylines we preach consistency is the number one key to success. It really is. The second part of this equation which is equally important is discipline. Once you have found a competent trainer it is imperative you adhere to the guidelines that are designed for YOUR goals. This is the number one reason why clients fail to reach their goals. They do not adhere to the guidelines (always dietary) that are planned out and become frustrated by the lack of progress. We cannot stress this enough. If you want to meet your goals then you MUST be willing to sacrifice and use self discipline to give yourself a greater chance to succeed. This covers the most important aspects of finding and being successful when working with a personal fitness trainer. The last few items necessary to cover are the usual aspects of keeping appointments. Really make a SINCERE effort to show up 5 minutes before a session and adequately change and warm-up. After all you are paying for the time and it is you that should be ready to go. Ask your trainer what they prefer that you do for stretching and warm-up before the session begins. And finally, when changing or canceling appointments please be considerate of their time and provide adequate notice. This lets the trainer know you respect their time and effort and they are likely to be that much more accommodating and hard working for your schedule changes. We wish you the best of luck. Working with a great trainer really can be a life changing event. Utilize their time and resources to impact your life in a really positive way. If you have any questions, or would like to know more about us visit bodylinesfitness.com . To YOUR health!!
www.FitnessExpertNetwork.com - 610

About the Author


Timothy Kret is the owner of Bodylines Fitness in San Diego, CA. He works with clients that want no gimmicks, games, or hassles, only answers and results. Find out why at www.bodylinesfitness.com Bodylines Fitness 3725 Talbot Ave #C San Diego, CA 92106

www.FitnessExpertNetwork.com

- 611

How To Create Awesome Abs, Just Like The Models You See In The Magazines
By Todd Elliott
Dear Friend, Do you wish that you had a flat mid section? Do you want to learn how to get rid of that 'Beer Belly' or 'Pooch'? Do you envy the abdominal muscles of fitness and bodybuilding models that you see in magazines? I am sure that you answered a boisterous YES to all the above questions, just like hundreds of other fitness minded individuals that I surveyed. What I am about to reveal to you has help hundreds of my current and former clients, achieve the results that they desired in short period of time. These simple strategies can be immediately implemented into your lifestyle with little sacrifice on your part. Just remember that your body is a living and breathing computer. To reprogram your body to do your bidding, you must give it new information, and plenty of time to adapt to it. The key factor is CONSISTENCY! With that said lets get to it??? But before we do, I want to let you know you can easily obtain even more health and fitness advice from a certified expert on a regular basis by requesting a free subscription to my newsletter. You can get your subscription via email by visiting my web site at: www.bodbytodd.com 1. You must train your mid section in the order that the muscles fatigue. The abdominal area is composed of four different sections. The lower abdominal area, the side abdominal area near the side the middle abdominal area, and the upper abdominal area. These are listed in fatigue order. If you train them in any other sequence, you'll develop a strength imbalance in you abdominal area. The 'Pooch', as women call it, is a prime example of a strength imbalance. 2. You must target all four sections of your mid section specifically with every training session. One of the most common mistakes people make when trying to get in shape is they rely on a single machine or exercise. Each section must have an exercise exclusively for that muscle. For example: For the lower area, perform Hanging Knee Raises; for the side area, perform Side Sit Ups; for the middle area, perform Crunches; and for the upper section, perform High Reaches.

www.FitnessExpertNetwork.com

- 612

3. Abs are just like any other muscle group, use weighted resistance and the will eventfully become bulkier. If your goal is a toned, flat and attractive mid section, you need not concern yourself with weighted movements. Your own body weight is will provide you with plenty of resistance to assist you in achieving you goal. So my people think that using, say dumbbells, to execute a side bend to develop the oblique area, will speed up the process. Usually, what happens is they either wind up with an injury or a thicker waist (i.e. 'Love Handles'). 4. You will never see those tone abdominal muscles unless you melt away the fat that sits on top of them. To get a firm and trim waistline, you must have relatively low body fat in that area. To achieve that, consider these three factors: o Proper Nutrition: If your waistline has more fat on it, then you can help to decrease it by eating a balanced meal (containing lean protein, starchy and fibrous carbohydrates), every 3-3 1/2 hours. This will help balance your blood sugar and put your body in a state to release and then burn unwanted body fat. o Resistance (Weight) Training: It's no secret, weight training prompts muscle growth. Although some people don't want to gain muscle size, everyone should have a concern for gaining muscle. You see, muscle is the catalyst for fat burning. The more lean muscle you have, the more effective your body becomes at getting rid of fat. o Moderate Aerobic Activity: Another great way to help rid the unwanted body fat is aerobic activity. Assuming that you blood sugar is stable, moderate aerobic exercise will release more fat to be burned. Once you have been exercising for 20 minutes, you are now burning fat more efficiently, so anything you do over 20 minutes is ideal for decreasing fat in the waistline. If you're just starting an exercise program, start with 20 minutes of aerobic activity two to three times per week and work your way up to 30 to 50 minutes three to five days per week. If you work out now and want more results on your waistline, factor in an increase of aerobic activity. You can increase how often you do aerobic activity (frequency) and you can increase how long you do aerobic activity (duration). There you have it. Five of my secrets to obtain that flat stomach that you have always desired. Trust me! It's very simple to bring out your washboard. All you have to do is implement the tips that you just read and stay focused. You will be amazed how fast you will see results. Good luck! If I can be of any assistance to you, please don't hesitate to call me. I'm happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to 'sell' me, so I wouldn't try that on you). Please visit my web site at www.bodbytodd.com or call my office at (407) 927-FLEX (3539) to initiate your subscription to my free health and fitness newsletter or to obtain any additional information you may need.

www.FitnessExpertNetwork.com

- 613

About the Author


Todd Elliott is a certified personal trainer located in Orlando, Fl. He is a former Mr. America. His website is http://www.bodbytodd.com

www.FitnessExpertNetwork.com

- 614

"Position Your Arms For Maximum Growth"


By Todd Elliott
At no time in history has our species had such a massive breed of mortal in its midst. Today's bodybuilding champions are the most muscular humans ever to walk the planet, and compared to the average man, they look like completely different beings. Freaks in some people's eyes. If you are a dedicated bodybuilder like myself, you are no doubt trying to duplicate that type of extreme development. The question is how? For the most part it's obvious: Simply follow those who have succeeded and emulate their training protocol. Take the average champion's quad routine, for example, which may include squats, leg presses and hack squats, among other exercises. Those three movements may appear to be the cornerstone to any great leg workout, but if you analyze the action for each, you'll notice that they're very similar as far as training angles go. Each works your thighs with almost identical squatting type movement. The angle difference is so very slight, it's not worth the extra effort and drain on your recovery ability to do them all in the same training session. Consequently, your first step to developing the ultimate mass-building strategy should be to eliminate the overlap in your routine. After that you must make sure that you are training is effectively as possible by hitting the necessary angles, which means overhauling your current program, and turning it into the most precise, high-intensity, multi-angular training strategy available. This involves targeting the muscles from three, and only three angles, or positions: midrange, stretch and contracted. If you apply this three position approach to each muscle group, you'll never use more than three exercises for any one body part, and the muscle groups will require even fewer because the compound nature of certain movements. With all this considered, this article will cover arm training using this philosophy. Please keep in mind, I possess 20-inch arms naturally. This philosophy works and I am living proof. Arms are a bodybuilders? credentials. A set of big guns gives notice that the owner pumps some serious iron and is proud of it. The triceps's magnificent sweep, the biceps' mountainous peak and the forearms' fullness cause men, and even some women, to do a double take when they see this development hanging precariously out of a short sleeve short. To have admirable arm development is a dream of almost every man on the planet. I am no different! As an obvious bodybuilding veteran, I am consistently questioned about my arm development. Questions like: "How much can you curl"? "How big do your arms measure"? "What are the best arm exercises"? and so on. Those inquiring minds are quite surprised when I tell them my training secrets.
www.FitnessExpertNetwork.com - 615

I tell them to blitz each muscle angle with one or three high-intensity sets then move on to the next body part. Done on a consistent basis, total arm development and growth will be yours in much less time. My philosophy for precise arm training is very simple. This involves targeting the muscles from three- and only three-angles, or positions. Those are the mid-range, stretch and contracted positions. Just pick one exercise for each position, train it very intensely and watch your arms blossom rapidly to eye popping proportions. Here is a typical off-season arm training routine: Biceps Barbell Curls 3 X 6-8 Incline Dumbbell Curls 3 X 6-8 Concentration Curls 2 X 8-10 Triceps Lying Extensions 3 X 6-8 One-Armed Dumbbell Extensions 3 X 6-8 Dumbbell Kickbacks 2 X 8-10 Forearms Hammer Curls 2 X 8-10 Wrist Curls 1 X 20 Reverse Wrist Curls 1 X 20 For maximum development, I contract as hard as I can for the duration of each rep and I only train each body part once a week. This gives that muscle groups plenty of rest for growth. I have trained this way for years and I continue to grow, so I know that it works. There is a good chance that this will work for you too. This Position of Flexion philosophy isn't necessarily the best training strategy of the century. I believe however, that it is one of the best, and when properly applied, it has the potential to give anyone new found life to their training routine. Here's hoping that I helped shed some light on obtaining bigger biceps and also help put you on the path to achieve the physique that you dream of.

About the Author


Todd Elliott is a certified personal trainer located in Orlando, Fl. He is a former Mr. America. His website is http://www.bodbytodd.com

www.FitnessExpertNetwork.com

- 616

"The 5 Best Exercises to Get a Higher Vertical Jump"


By Todd Painter
One of the most fundamental and functional movements in athletics is the vertical jump. Athletes from every sport strive to improve their vertical each year; hoping for just another inch or two. So, how can you dunk like LeBron James or leap like Marvin Harrison? I decided to do a little fitness research and see what types of exercises would have me jumping higher in 2007. I consulted Walter Theis, MD, Athletic Director of the VERT Fitness Training Center (thats Velocity Enhanced Resistance Training) in Santa Monica, CA. VERT Fitness has an alumni list of pro athletes such as Shaquille ONeal, Johnny Morton and Holly McPeak, to name just a few of their big jumpers. Dr Theis shared with me that the secret to improving your vertical is not based on raw strength or speed, but power, which is the combination of force and velocity. Dr Theis stated To efficiently develop power, one must exercise at functional velocities. Conventional strength training is traditionally done at slow speeds, which does not maximize athletic gains. Dr Theis also added, Speed training is limiting because the resistance one can effectively train with is marginal. The combination of force and velocity is the best way to exercise in order to directly increase athletic and sportsspecific performance. Next, I spoke with Walter Osias, a sports trainer with a Masters Degree in Exercise Kinesiology from the University of Sydney, Australia. Walter informed me that in addition to power, one must develop range of motion and neuromuscular facilitation, the speed at which your brain can fire muscle fibers. Range of motion is important in jumping because muscles that are either over-stretched or under-stretched cannot contract with optimal force; and neuromuscular development is necessary to improve the pattern and speed of your muscle contraction. So, what are the best exercises to improve power, range of motion and neuromuscular facilitation? How can I increase my vertical leap? With the help of Dr. Theis and Walter Osias, I tested numerous exercise modalities, narrowing it all down to this list of the five best vertical leap training movements. 1) Vertical Box Jumps Repeatedly jump from the floor to a plyo-box 24 in height. This is a very basic, but beneficial movement that will help develop technique through repetition. If you want to get better at shooting free throws, you shoot free throws. If you want to get better at jumping, jump. Specifically, watch your form in a mirror and try to utilize all the muscles from your leg: glutes, hamstrings and quadriceps.

www.FitnessExpertNetwork.com

- 617

2) Vertical Depth Jumps Slightly better than the box jump, the depth jump focuses on the loading phase as well as the explosion phase of the jump. Place two boxes about two feet apart; one twelve inches in height, the other twenty-four inches. Next, jump off of the 12 box landing onto the floor, and then jump up to the 24 box. Your focus should be on the transfer of speed, as you create a soft landing, which transitions into a powerful vertical leap. 3) Olympic Lifts Olympic lifts are a good and traditional method to develop power, but there are a few limiting factors. First, Olympic lifts only provide resistance in the initiation of the movement which limits range of motion. Second, Olympic lift exercises, such as cleans and snatches, are not jump-specific. 4) Shuttle Jumper The MVP Shuttle Jumper, manufactured by Shutttlesystems and available at VERT Fitness of Santa Monica, utilizes spring loaded resistance to create opposing force in both directions. This exercise is functional, jump-specific, and trains for both power and neuromuscular development. Additionally, the MVP Shuttle Jumper is ideal for athletic fitness; it places the exerciser at a seven-degree-angle to simulate the subtle shift of balance when running or jumping. 5) High-Speed Isokinetics This is the Cadillac of vertical jump training. High-speed isokinetics provide constant resistance throughout a range of motion and force more fasttwitch recruitment than any of the other exercises I did. Additionally, I performed a jump-squat movement at VERT Fitness of Santa Monica which not only made the movement jump-specific, but explosive from start to finish. This equipment is also used by Dr. Tim Grover of Attack Athletics in Chicago, where greats like Michael Jordan have trained. Athletes require sport-specific training to get sport-specific results. I learned that, thanks to Dr. Theis and Walter Osias. Additionally, to improve vertical leap, we need to develop power, which has a synergistic effect, versus individually training for speed and strength. My new program consists of High-speed Isokinetic training 3 days a week at VERT Fitness of Santa Monica with a series of box jumps, Shuttle Jumping and squats to complement. Remember, next time youre playing basketball, football, or volleyball with your friends; the difference between dominating and being dominated is separated by only a few inches.

About the Author


Todd Painter is a certified personal trainer and fitness writer located in Los Angeles, CA. For additional VERT Center locations and information please visit: www.VertFitness.com

www.FitnessExpertNetwork.com

- 618

STOP "WORKING OUT"!


By Travis Speegle
Take a look at the word "work out". Your mind associates those words to mean that you are going to subject your body to some additional form of "Work" until you run "Out" of something (fuel, energy, the will to survive). Rarely does that sound like fun. Whether you know it or not that simple association is one of the reasons that you continue to have limited success with your physical fitness program. My suggestion is to change the way you refer to your exercise regimen to something more productive, such as "Training" or "Practice". In either case these words give your activity a positive purpose. These are words that tell your mind and body that you are doing something specific that will improve who you are. This one simple change will produce results faster than you have ever seen with a fitness program. Whether your goals are related to muscle gain, weight loss, or improved performance changing the way you think and speak about your training program is guaranteed to make an impressive difference. Pay attention to the language you use. It will make a difference in your attitude and your result.

About the Author


Author of the best selling fitness book "STOP WORKING OUT!" and the 100% successful "STOP DIETING!" nutrition program, Travis Speegle has been delivering simple, effective solutions to complex fitness, business and personal performance challenges for over 17 years. Discover the secrets to unlock your unlimited success at http://www.StopWorkingOut.com

www.FitnessExpertNetwork.com

- 619

"Walking You and Your Family Healthy for Life"


By Velma Esprit Garnes
There are many benefits to walking and its the easiest, cheapest thing you can do to and get the whole family involved. If you dont know where to start with an exercise program, this is probably the best thing you can do for yourself. Its cheap, weight bearing and you can involve the whole family, not to mention youll drop pounds and feel much better. Recently, Ive involved my children, two boys 12 and 9, in my endeavor to include more exercise into their lives and my jam-packed regimen. Theyve developed a system based on points to earn money and do their chores with a combination of steps earned from their pedometers. Not unlike any other children, mine too tend to become addicted to too much video game playing and not enough exercise, so to put a lid on their playing and watching far too much TV, they are only limited to watching TV, and playing their video games on the weekends only. It helps them to establish balance and moderation while at the same time with childhood obesity on the rise, it is imperative to have something like this in place to intercept the propensity to want to stay inside thereby, get less exercise. I too wear the pedometer so I can be part of the process. If they see Im taking it seriously, then they will too. Pedometer can range anywhere from $11.99 - $25.00 each. I bought them a large dry erase board and two smaller ones to set on each side of the larger one. The larger one keeps the total amount of points for the week. They can total their points for the day and keep track of their points throughout the week. They were instrumental in setting up this whole process, which helps then to feel more part of the game. It works by setting a base for the amount of steps expected for each day and base number for chores. For our base amount is 10,000 steps, which is roughly 3 miles. The steps are equal to a specific amount of points and their chores are also equal to a specific amount of points. If they dont get their expected 10,00 steps per day, then the amount that they are under will be subtracted from their daily total. We are still working out the details for this, so the rules are still a work in progress, but you get the gist.

www.FitnessExpertNetwork.com

- 620

Since their currency is money and time watching TV and playing their video games, I decided to put this system into place so they can become better managers of their own time and money while they watch their accounts grow. This system works on many different levels for them: First, it teaches them moderation; Second, they learn how to budget their money as they are expected to give away a certain percentage, send a certain percentage to their savings accounts and they can spend the rest on whatever they want. This leaves me out of the loop when we are out someplace and they want to buy something. This forces them to see the value of their dollar and how far it goes. If they want a larger priced item, they can be responsible for saving up for themselves with their discretionary income without using their savings account; Third, it teaches them to set goals. If they want to buy a larger priced item for instance they can budget their money accordingly; Fourth, I dont have to do all the household chores, nor do I need to hound them to get them done. They are all too eager to keep track of their points and add then to the board at the end of day and see at the end of the day how everything has added up. This system has enabled us to take more family walks in the evening. Our family walks are also used to get our pedometers to our max value of 10,000 steps should any of us be short. Since we dont watch TV during the week, its a great way to get the family together and have that evening walk after dinner and its something we look forward to. Its a great way to get more activity into your life and helps to instill healthy habits in the long run into your children. A warning though, if you treat it likes its not important, then your kids will feel the same. Make sure you pay them on time every time. Treat it like theyre little employees and they will take it just a seriously. I cant tell you how well this is working for us. Your system does not have to work like mine. If you want to instill within your children healthful habits this is the way to begin. It starts with figuring out their currency. Every child has currency. Figure out what that is and youre good to go.

About the Author


Velma Esprit Garnes resides in Gahanna, Ohio where she is a fitness freelance writer, professor and recently inducted into Columbus State Community Colleges Sports Exercise Studies Hall of Fame. She can be through her website at www.studiotemple.com

www.FitnessExpertNetwork.com

- 621

Nutrition Secrets

www.FitnessExpertNetwork.com

- 622

"Fiber Does More Than Just Lower Cholesterol"


By Adam Kessler
If you have paid attention to the media recently, the experts are touting that getting more fiber in your diet will help lower cholesterol. This is good news with all the alleged problems and lawsuits against statins that lower cholesterol. Is it true though? What else can fiber do besides lower cholesterol to make it necessary for our diet? It is looking like if you get enough fiber in your diet, your chances reduce dramatically of acquiring many diseases you could be susceptible to as you get older. What exactly does fiber help to prevent? New research has shown that a diet with enough fiber in it can reduce the chances of diverticulosis, diabetes (by slowing the release of sugars from the blood), heart disease (by, yes, lowering cholesterol), and other diseases. Currently, there are conflicting reports whether fiber helps prevent cancer, but if you do eat foods that have generous amounts of fiber in them (such as fruits, vegetables, and whole grains) you also get plenty of minerals and vitamins that are very important to the body. Bonus, baby!!! In a nut shell, this is what fiber does. It goes through the intestines and picks up all the wastes and toxins along the way. It continues to trek through the intestines, passing through quickly. Because fiber is going through so fast, it doesnt allow the waste time to settle and develop into health problems such as cancer or tumors. And yes, some of that waste is cholesterol, which the fiber helps to eliminate. Also, if you want weight loss, the intake of fiber helps give you a fullness feeling and as a result you dont want to eat as much. Thus, because youre not eating as much, you lose weight. Pretty nice, huh! With our societys new diet of processed foods and lack of natural foods, Americans get on average 10 to 15 grams a day of fiber, but it is usually on the low end. Our diets consist of high saturated fats and proteins along with these processed carbohydrates. There really isnt a lot of fiber found in these foods. It gets lost in the processing. New studies have shown that if you can acquire around 30 to 35 grams of fiber a day, it will increase your health benefits and chances of preventing cancer. But unfortunately, some Americans couldnt identify a fruit or a vegetable if it were in front of them. Which, as you will learn, are great sources of fiber. So the obvious question would be, how does one change his/her diet to get enough fiber? Good sources of fiber can be found in the following foods: apples, citrus fruits, strawberries, oats, oatmeal, potatoes, pasta, and dried beans. These are soluble fibers, meaning they dissolve in water. These fibers help lower the cholesterol and give you that fullness feeling mentioned earlier. Other great sources of fiber that help remove wastes and possibly prevent cancer are: crunchy vegetables, whole wheat grains, and whole wheat pasta.
www.FitnessExpertNetwork.com - 623

These foods dont dissolve in water and are commonly called insoluble fibers. They help with waste removal as well as possible cancer prevention. Really try to avoid foods that are processed such as white breads and white pastas. All in all you want to make sure you get a lot of fiber in your diet, but dont neglect your proteins and carbohydrates so you can really get a balanced diet and acquire the nutrients your body needs to run efficiently. So, bottom line is that if you are a person that has high cholesterol, fiber will definitely help you lower it. Along with lowering the cholesterol, you will also get a lot of added health benefits that might help you lead a long and happy life.

About the Author


Adam Kessler is President of Fitness Planning Consultants. His company focuses on speed and strength development for athletes as well as teaching people to safely and permanently lose weight. He can be reached at www.fitnessplanning.com

www.FitnessExpertNetwork.com

- 624

7 Easy Ways To Cutting 250 Calories


By Alan Courtenay
In a quest for weight loss, 250 calories doesn't seem like a significant number, does it? Could this teeny number really help you drop pounds? Yes, it can. The truth is that dropping as little as 250 calories each day can result in almost 30 pounds shed over 12 short months. Think of it this way: 1 pound is made up of 3,500 calories, which holds 250 a total of 14 times. When you cut 250 calories off the top of your daily caloric tally, the result will be a pound lost every 2 weeks. In other words, you will drop up to 2 pounds every month. Are you still with me? I know that we live in a world filled with 'no sweat' plans to 'easily' drop 30 pounds in a month, and I'm talking about losing that much over 12 months? but hear me out. While your emotions may be stirred by a compelling advertisement for expedited weight 1oss, the truth is that gradual weight loss has been proven to not only be healthier, it also is more likely to stay off. You see, by gradually cutting 250 calories out of your daily tally, you are doing something very powerful and necessary towards the successful achievement of your goals. You are improving your lifestyle. And that is the key to fitness and weight 1oss success. Incorporate one of these activities into your daily life, and enjoy healthy long-term weight 1oss: Drink plain coffee instead of a frappuccino Flavored coffee drinks may be delicious, but did you know that they are bursting with calories? Whenever you find yourself in line at the coffee shop, stick with plain coffee or tea instead of sugar-filled 'dessert drinks'. Pass on a doughnut or pastry A single doughnut may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn't you? The truth is that doughnuts and pastries, though a workplace favorite, are hidden goldmines of fat and calories. For each doughnut you refuse to eat consider the 250 calories falling off of your waistline, and smile to yourself. Jog for 30 minutes

www.FitnessExpertNetwork.com

- 625

Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It's true. Once you are halfway down the street you will realize that jogging is actually fun, add to that the fact that you are burning calories and you have yourself an all around good deal. Exchange 20 oz of regular soda for water By now you know that soda pop is not good for you, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. Yikes, talk about a set up for weight gain. Stick with water and kiss those extra calories goodbye. Swim laps for 30 minutes If your response to my jogging suggestion was 'I have bad joints', then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy, AKA calories. Eat an apple instead of a cookie If you are like most people I know, then you probably get a hankering for something sweet after dinner. While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than baked goods. Clean house for 60 minutes Don't think that all calorie burning has to take place in a gym. Vacuuming, dusting, folding laundry and doing dishes, they all require a little elbow grease, which results in calories burned. The next time your house needs a polish, don't grit your teeth, this means free calorie burning for you. And if you really want to kick it up a notch and stoke those flames hire a personal trainer who can take you from start to finish in less time then you think. Want to find the best personal trainer in town? Just hit that reply button and send me an email The Big Lie Do you know the absolute BEST way to GAIN pounds? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body's rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead of not eating at all try just eating less!

www.FitnessExpertNetwork.com

- 626

About the Author


Alan Courtenay is a certified master trainer in New York City. 2007 Personal Trainer of the Year. For more free fitness reports just log on to www.NewYorkFitnessExpert.com

www.FitnessExpertNetwork.com

- 627

Breakfast: It really is for champions?


By Alan Courtenay
We have been told time and time again that breakfast is the most important meal of the day, yet nearly one-fifth of all adults choose to pass on the Wheaties. What is the big deal about breakfast? Can a solid breakfast really make or break your fitness goals? Read on as I answer your most pressing questions on this popular subject. Why eat Breakfast? Let's dissect the word 'breakfast'. When you take it apart you find two words with an allimportant hidden message. Breakfast. I can hear your wheels spinning on this one! That's right, breakfast is the meal that breaks the fast that your body goes into each and every night when you sleep. When breakfast is skipped, your body continues to fast until you eat later in the day. This is a problem for two reasons. Problem #1: Your brain needs fuel to function at its peak. This fuel comes in the form of glucose derived from food and is needed to walk, talk and perform all other activities. When you skip breakfast your brain is forced to work extra hard in breaking down stored carbohydrates or to turn fats and proteins into usable forms of glucose. Eating breakfast has been proven to improve concentration, increase your problem solving capabilities, enhance overall mental performance and even boosts your memory and mood. Problem #2: Your metabolism will go into 'famine' mode. Three to four hours after you eat, your metabolism shuts down and acts as if it needs to store food. This is a great function to have if a famine were to break out, leaving you without food for days. Since this is likely not the case for you, it is pretty annoying when your body starts packing on the pounds in an attempt to protect you from starvation! Eating breakfast communicates with your body the fact that you are healthy, well fed and not in need of extra fat storage. What about the cut calories? 'Skipping breakfast is how I cut calories out of my diet.' I can't tell you how often I hear this response when I encourage people to eat breakfast. What these 'calorie cutters' don't realize is that they are the ones who turn to snacking later in the day in an attempt to ward off low energy levels. Allowing your body to become over-hungry leads to distorted satiety signals, and leaves the door wide open for overeating later in the day. Start your day with breakfast and then continue to eat smaller meals and snacks throughout the day for optimal calorie burning.

www.FitnessExpertNetwork.com

- 628

What's for Breakfast? Now that you are convinced that breakfast is worth your time, it's time to decide what to have! A recent study done by FoodWatch, a Minnesota-based consulting firm that watches food trends, revealed that most people are basically eating dessert for breakfast, due to the high quantities of on-the-go breakfast foods that are processed, packaged and pumped full of refined carbohydrates. Another study recently proved that high fiber, low fat breakfasts promote healthy weight control much more effectively than highly refined breakfast foods. Try the following On-The-Go Breakfast Selections for a blend of hearty carbohydrates, protein and fat and experience optimal morning energy.

Low Fat Yogurt with Fresh Fruit Low Fat Cottage Cheese and a Cherry Oatmeal Muffin Hard Boiled Egg and Whole Wheat Toast Scrambled Egg White on Half a Bagel Whole Wheat Tortilla rolled with Scrambled Egg Beaters and Salsa Soy Milk with Whole Grain Cereal and Fresh Fruit

Sleep It Off Did you know that sleep is a vital component for weight loss? A study done at the University of Chicago concluded that people who got less than four hours of sleep actually had increased levels of the hormone cortisol and insulin which are linked to a difficulty in processing carbohydrates. Tonight go to bed early, aim for 8 hours of sleep, and wake up fitter.

About the Author


Alan Courtenay is a certified master trainer in New York City. 2007 Personal Trainer of the Year. For more free fitness reports just log on to www.NewYorkFitnessExpert.com

www.FitnessExpertNetwork.com

- 629

"Did the Cavemen Have it Right?"


By Alan Courtenay
What comes to mind when you think of a caveman? Probably a towering Neanderthallike man with rippling muscles foraging through the wilderness with a spear in one hand and a limp fish in the other. Depictions of cavemen are always hairy, always strong and always with a few extra pounds around the middle - oh wait! Cavemen men were lean, mean, muscle machines! A recent movement has rushed our nation. Its name? The Paleo Diet. Maybe you have heard about it on popular talk shows or seen the name splashed across book covers at your local bookstore. The premise of this new diet? Eat like a caveman and look like a caveman (you know...low body fat, rippling muscles, plentiful body hair...) Loren Cordain, Ph.D., a professor of Health and Exercise Science at Colorado State University, recently penned the book The Paleo Diet in which he describes and promotes a pre-historic menu. Along with a decrease in bodyfat, Cordain says that followers of the diet will experience a lower risk for health problems such as type 2 diabetes, heart disease, hypertension, many kinds of cancer, osteoporosis, asthma, and a host of digestive diseases, along with inflammatory and autoimmune diseases. Cordain goes on to say that most of the chronic illnesses of our time are a direct result of poor eating habits. The Caveman Menu: So what did the cavemen eat? Great question! The parameters of the Paleo Diet can be summed up in 6 simple ground rules. Rule #1: Eat all the lean meats, fish and seafood that you want. Rule #2: Eat all the fruit and non-starchy vegetables that you want. Rule #3: Cereal is not allowed. Rule #4: Legumes are not allowed. Rule #5: Dairy products are not allowed. Rule #6: Processed foods are not allowed. Rave Reviews: Despite its stringent requirements, the Paleo diet is converting new followers by the boatload. Most people report losing 10 or more pounds in their first month on the diet. Others say that when they eat like a caveman they no longer feel bloated and sleepy after meals.

www.FitnessExpertNetwork.com

- 630

Should You Eat Like a Caveman? So, in light of the proclaimed benefits above, should you throw out your spaghetti and breadsticks in exchange for a hunk of meat and pile of veggies? Not so fast. Though the Paleo diet has been proven to promote weight loss, times have changed since cavemen roamed the earth. Namely, who has time to hunt down a dinner of lean meat while nibbling on a handful of leafy greens? Yeah...I didn't think so. So, where do you go from here? You want to lose weight, to protect yourself from disease and to look and feel great, right? Of course you do. A great solution, that doesn't require drastic dietary restrictions, is to gleam 3 sound bits of advice from the caveman - advice that will promote weight loss, decrease your risk of disease and will get you looking and feeling great. 1. Eat More Fruits and Veggies: Youve heard it before, whether from your mother or through a '5 a day' campaign. So why is it that 5 daily servings of fruits and veggies still eludes you? Try keeping ready-to-eat produce on hand rather than produce that requires prep time. This will make for a healthy on-the-go snack, which can easily replace processed, packaged and nutrient-deficient convenience food. 2. Cut Down Processed Food Consumption: This goes hand-in-hand with eating more fruit and veggies! As was just mentioned, a simple way to promote weight loss and to encourage good health is to eliminate processed foods from your diet. When you replace processed foods with fresh produce your results will be phenomenal. Not only will you feel healthier, you will have more energy than you know what to do with! * Want to eat a Paleo Perfect dinner? Check out my recipe below* 3. Be Active: Since you will need an outlet for all that extra energy, acquire a new hobby - one that gets you moving. Have you ever met a lazy caveman? Of course not. (And this is not just because you were born a few centuries too late!) Cavemen were forced to be active in order to survive. Hunt dinner. Build a fire. Move a fallen tree. Create shelter. You get the idea? If you want a lean, muscular body then exercise must become a part of your daily life. This is where I come in! I want to meet with you, one-on-one, to design an exercise program that will fit your unique goals. Call or come in today to get started! Know the Basics Losing weight seems anything but simple! With all of the trendy diet plans and new workout fads - it is easy to become confused. The good news is that the meat and potatoes of weight loss have not changed over the years. It all boils down to Calories In versus Calories Out. Too many Calories In, and you will gain weight. Extra Calories Out and you will lose it. Keep in mind that 3,500 calories equals one pound and every itty bitty calorie counts!

www.FitnessExpertNetwork.com

- 631

About the Author


Alan Courtenay is a certified master trainer in New York City. 2007 Personal Trainer of the Year. For more free fitness reports just log on to www.NewYorkFitnessExpert.com

www.FitnessExpertNetwork.com

- 632

Nutrition Labels Revealed


By Alan Courtenay
Eat smart with these 7 pointers If you are like most people then you probably glance at the Nutrition Facts label on foods once in a while. Maybe you check for the number of calories or fat grams that an item contains, or maybe you are watching something specific - like your sodium intake. Whatever the case, it has been proven that those who pay attention to the Nutrition Facts label end up eating healthier. The more familiar you are with the Nutritional Facts label, the more likely you will be fit and healthy. Each Nutritional Facts label has been designed to quickly and efficiently give you all of the important facts about a food item. You just need to know what you are looking for. Read on as we break down the Nutritional Facts label into 7 important facts. Fact #1: Serving Size This small detail skews the entire label if you don't read it closely. An item may seem like it is only one serving, but the Nutritional Facts label will consider it to be 2 or 3 servings. If the label says 100 calories, but there are actually 3 servings, then you are getting a total of 300 calories. Pay close attention to what makes a serving. Fact #2: Calories Most people don't have the time to count every calorie that they put in their mouth - this is understandable. However, you probably have a pretty good idea about the amount of food that you eat each day. When you approach a new item, read the calorie totals on the Nutritional Facts label, and factor the new calories into your daily intake. Steer clear of high calorie items - especially in the form of snack foods. Fact #3: Fat By now you have undoubtedly heard that all fats were not created equal. Here is a quick 1-2-3 breakdown. Limit your intake of Saturated Fats - this deadly fat contributes to heart disease. Avoid Trans Fats at all costs - not only does it contribute to heart disease, it also raises LDL cholesterol (the bad one). Focus on eating monounsaturated and polyunsaturated fats these don't raise LDL cholesterol and can even help lower blood cholesterol. As you

www.FitnessExpertNetwork.com

- 633

decide what food to include in your diet, keep your eye on the type and amount of fat included in each item. Remember, all fats were not created equal. Fact #4: Carbohydrate Though zero carb diets are losing their momentum, you may have been influenced by the idea that all carbohydrates will make you fat. That is simply not true. It is true, however that some carbohydrates are healthier than others. In fact, medical experts think that excess consumption of refined carbohydrates (such as soda pop, white rice, and white flour) are one of the reasons behind the rise of obesity we see today. Choose fibrous, complex carbohydrates over sugary, simple carbohydrates. Fact #5: Protein The fact stands that most of us are getting plenty of protein in our diet. The problem arises when we examine the source of this protein. Meats and dairy products that are high full of fat may be filled with protein, but they aren't the healthiest form of protein. Choose protein from lean meats, dry beans, poultry, and low fat/fat free dairy products. Fact #6: The Good Stuff Directly beneath the protein count on the Nutritional Facts label you will see the percent daily value of Vitamin A, Vitamin C, Calcium and Iron that the food item contains. These numbers are easily overlooked, but hold great importance to your overall health. The more nutrient-rich food items provide you with the greatest benefit per calorie. Compare food brands and choose the most nutrient-rich option. Fact #7: Evaluate Your Lifestyle Now that you understand the Nutritional Facts label on your food, you may still have questions about how to change your fitness level. Eating right is just one part of the equation in your quest for a healthy, fit body. Exercise is vastly important as well, and happens to be my specialty. If you have questions about how you can get into the best shape of your life, please contact me today. Call or email me today to get started on an exercise program that will greatly improve the way you look and feel. Never say Never! Just because you want to be fit doesn't mean you shouldn't enjoy life! Have a slice of birthday cake and treat yourself to a burger every now and then. When you deny yourself ALL of life's indulgences you will set yourself up for weight 1oss failure. But be smart: have a small piece of the cake and forego fries with that burger!

www.FitnessExpertNetwork.com

- 634

About the Author


Alan Courtenay is a certified master trainer in New York City. 2007 Personal Trainer of the Year. For more free fitness reports just log on to www.NewYorkFitnessExpert.com

www.FitnessExpertNetwork.com

- 635

Eating For Aces: A Quick and Easy Nutrition Plan for Junior Tennis Players
By Alton Skinner
Fuel your efforts with tennis specific snacks If you have every left the gym or court feeling weak or felt unusually fatigued, take a look at your what you ate before you played. Nutrition is the cornerstone of training success, and the hour or two before your workout is critical. Many research studies conclude that having the right blend of protein and carbohydrates before your training session will help you go longer and stronger plus aid in your recovery and prepare you for your next session or match. Here are some great snacks to fuel your training. Strength Training To optimally fuel your body for muscle toning and recovery you need the right kind of nutrients 60 to 90 minutes prior to your workout. For your strength workout you should consume about 0.1 grams of protein per pound of bodyweight and 0.2 grams of carbohydrate so for a 130 lb woman that is about 13 grams of protein and 26 grams of protein. For a 60 to 80 pound junior player that is 6-8 grams of protein and 13 to 15 grams of carbs. Choose moderate to fast digesting sources of protein(i.e. low fat) sources of protein, such as egg white, low fat fish, turkey breast, whey protein and soy protein. Carbs should be low glycemic and slow digesting to prevent insulin surges which limit the fat burning during your session. Whole grains, fruit, brown rice and oatmeal are excellent choices. Try one of these snacks an hour or so before pumping some iron: Food

Protein (g) 14

Carbs (g) 28

1 oz. Canned tuna with 1 tbsp. Fat free mayo on 9 whole grain crackers 2 large scrambled egg whites 1 cup cooked oatmeal scoop whey or soy protein blended with water with 1 medium banana 2 oz. Chicken breast 2 slices whole wheat bread 2 oz. Boiled shrimp cup brown rice
- 636

14

25

16

28

16

26

14

24

www.FitnessExpertNetwork.com

2 cups chicken noodle soup 3 whole wheat crackers 2 hard boiled egg whites 1 whole wheat English muffin

13

27

14

27

Cardio workout for Tennis match Sometimes we workout for different reasons, for health, weight control, or weight loss. Why you do it will influence what you should eat before you start. For maximum performance, you need to supply yourself with an ample amount of low to moderate glycemic carbs, like raisins, popcorn and apple juice. Studies reveal that adding some protein to the mix can help tennis players improve their stamina. You should increase your carb intake to about 0.4 gram and0.1 gram of protein per lb in your preworkout/ prematch meal. Thats 13 gram of protein and 52 grams of carbs for 130 lb female tennis player: getting 10-15 grams of moderate to fast digesting protein and 40-60 grams of carbs will work for most players. Your protein should be those that digest quickly since the amino acids will be used by your muscles for fuel during the workout. Again your protein should be low in fat. Long Lasting Snacks An hour before your long training sessions or matches, these snacks are good examples for fuel. Food

Protein (g) 18

Carbs (g) 50

1 oz. Canned tuna w/ 1 tsp fat free mayo on 4 slices Of wheat bread scoop whey protein mixed with Water and 2/3 cup blueberries 1 whole wheat English muffin w/ 1 tsp. Low sugar preserves 2 oz. Deli turkey breast 1 large whole wheat pita 1 cup strawberries 2 oz. Chopped chicken breast 1 cup cooked whole wheat pasta w/ cup marinara sauce

17

50

17

84

19

51

www.FitnessExpertNetwork.com

- 637

For Fat burning. If you main cardio goal is fat burning and lots of it then avoid carbs altogether. Research studies show that when you dont eat carbs before aerobic training, more body fat is burned. But that doesnt mean you should run on an empty stomach. Research reports that when athletes consume only amino acids before aerobic exercise, they burn even more fat than when they drank water alone. Your snacks should contain 510 grams of fast digesting protein. Lean Snacks. An hour before your get lean session, eat one of these: Food

Protein (g) 10

Carbs (g) 0

scoop whey protein Blended in water 2 hard boiled large egg whites 1 oz. Canned light tuna

8 10

0 0

Combo workouts. If you are saving time by combining strength and cardio training your ratio of carbs to protein remains the same (0.1 gram of protein and 0.2 grams of carbs, but the type of protein can vary. Since these session tend to be longer than strength alone session you can use slow digesting types of proteins like dairy, beef, and nuts. Also choose the same type of slow digesting carbs, such as fibrous fruits , vegetables and whole grains. Combo Snacks. If youre weight training and doing cardio, nibble on these an hour or so before training. Food

Protein (g) 14

Carbs (g) 28

8 oz. Fat free plain yogurt w/ 1 cup sliced strawberries 3 oz. 95% Lean beef patty 1 whole wheat hamburger bun 2 tbsp. Ketchup 2 whole large poached eggs 1 whole wheat English muffin cup fat free cottage cheese mixed w/ 2 cups sliced pineapple 2 tbsp. Peanut butter 2 slices whole wheat bread 1 cup skim milk cup Special K cereal

20

30

18

28

14

23

14

32

12

23

www.FitnessExpertNetwork.com

- 638

scoop whey or soy protein Blended in 1 cup skim milk w/ cup blueberries

14

24

Try these snacks and watch the quality of your workouts and matches improve.

About the Author


If you are a weekend tennis player, a competitive amateur, or professional player, Alton Skinner, a Raleigh, North Carolina athletic performance and nutrition specialist, can help you create a conditioning and nutrition program that adds endurance, reduces painful injuries, and reshapes your body so you can win more tournaments and play your best tennis all the time. Work with him directly or follow the guidelines in a personalized Tournament Player Performance Plan, a complete plan designed just for you based on your playing schedule and current body condition, to maximize your performance when it matters most to you. More information is available by calling 919-270-4658. Or visit his website www.altonskinner.com. Mention that you read this article and receive a complete tennis conditioning analysis and a copy of Altons quarterly conditioning and nutrition guide, Accelerated Golf and Tennis, a $40 value.

www.FitnessExpertNetwork.com

- 639

Six Pack Abs Expert Reveals His Eating Secrets In Achieving Six Pack Abs
By Arnel Ricafranca
Most people will agree that there is more weight loss and fitness information available today but there are also more and more people that are getting even more confused about proper nutrition. Each diet contradicts with one another. I know it can get very confusing. What should you eat to achieve your six pack abs? You will soon find out. I have been helping thousands of people discover how to get six pack abs; however, one of the biggest struggles for most people is not knowing what to eat. I will provide you with a basic guideline to help you lose weight and finally achieve your six pack abs. I will try to simplify it to make your life easier. These are the exact guidelines that I followed in my 16 week journey to six pack abs at http://www.iwantsixpackabs.com. Rule #1: Eat smaller meals every 3 to 3 1/2 hours This rule is so simple but yet most people seem to ignore it. Ideally, if you keep this up, not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy. Stay away from eating 3 larger meals and start eating smaller meals throughout the day. Rule#2: Consume an adequate amount of protein every day. Protein (such as chicken) has a higher thermic effect than carbs and fat. What does this mean to you? Your body has to burn extra calories to break down the protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle. Rule#3: Consume 25-35 grams of fiber a day Your carbohydrates should come mostly from high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water, causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat. Rule#4: Eliminate refined sugars and refined grains. This is one of the reasons why it is hard for most people to get six pack abs. One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means to put your soda down). High sugary food/drink intake can cause your blood sugar to spike up causing your body to stop
www.FitnessExpertNetwork.com - 640

producing another hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued. Rule#5: Consume an adequate amount of healthy fat. When I say fat, I meant the healthy kind of fat found in nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels which will only result in more cravings. In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good. Rule#6: Drink plenty of fluids throughout the day. It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty to get water. I just want to inform you that I am not a nutritionist and I do NOT claim to know everything. However, Ive spent over 7 years of my life studying how the body functions. These are just the general guidelines that I use for myself. Below is a chart that I made for you. These are my basic meals. In each meal, I consume a lean protein (i.e. chicken breast), starch carbs (i.e. brown rice), and fibrous carbs (i.e. broccoli). Lean Proteins Egg Whites, Chicken breast, Tuna, Shrimp, Grouper, Mahi-mahi, Cod, Salmon, Swordfish, Lobster, Shellfish, Sushi/ sashimi, Halibut, Marlin, Cobia, Wahoo, Tofu (Soy) Starchy Carbs Potato, Cream of Rice Cereal, Corn, Brown rice, Tomato, Jasmine Rice, Sweet potato, Basmati rice, Peas, Couscous, Oatmeal, Corn tortillas Fibrous Carbs Broccoli, Onions, Cauliflower, Asparagus, Carrots, Spinach, Green peppers, String beans, Yellow peppers, Cucumbers, Red peppers, Celery, Mushrooms, Jerusalem artichoke
www.FitnessExpertNetwork.com - 641

Sample Menu #1
Meal # 1 2 egg whites 1.5 Cups high fiber (low sugar) cereal cup milk cup cranberry juice Meal # 2 1 ounce of Almonds 1 medium Orange Meal # 3 3 ounces Chicken Breast 1 cup of mixed vegetables 1 Large Apple Meal # 4 (My post workout meal) 1 Banana 1 scoop protein powder (22grams protein, 5g carbs, 1 g fat) Meal #5 cup of brown rice cup Asparagus 3 ounces Turkey Breast or Salmon 1.5 cups lettuce 2 tsps olive oil dressing

Sample Menu #2
Meal # 1 6 egg whites cup oatmeal (measured dry uncooked) 1 small orange Meal # 2 1 ounce of Almonds 1 medium skim milk

www.FitnessExpertNetwork.com

- 642

Meal # 3 4 ounces Turkey Breast 2 ounce sweet potato Meal # 4 (My post workout meal) banana 2 scoops protein powder Meal # 5 cup Spinach Medium tomato 1.5 cups lettuce 4 ounces Chicken Breast or Tuna 2 tsps olive oil dressing Achieving six pack abs requires determination and the right information. These guidelines are basic and yet very effective in achieving your goals. If you would like to discover how to get six pack abs in 16 weeks or less, you can visit my free membership site at http://www.iwantsixpackabs.com. Gain Exclusive access to all my fitness video journals so you can discover how I can get six pack abs in less than 16 weeks and see for yourself how YOU can achieve it too.

About the Author


Arnel Ricafranca is a six pack abs expert, fitness boot camp coach, author, and a motivational speaker. He has authored and co-authored several books including The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40 available online at www.elitefitnessexperts.com. Mr. Ricafranca has been featured as the fitness expert on numerous media such as Jersey 101.5 FM, and Morris Health and Life Magazine, and numerous websites such as NBC WALB 10 News, NBC KPLC 7 News, and KTRE ABC 9 news. Mr. Ricafranca can be reached via email. Arnel Ricafranca websites http://www.iwantsixpackabs.com http://www.womensworkoutguide.com http://www.mensworkoutguide.com http://www.workoutseries.com http://www.introtobodybuilding.com http://www.howtogetbigger.com
www.FitnessExpertNetwork.com - 643

Six Pack Abs Expert Reveals The Truth on Fruit. PLUS What a Healthy Meal Should Consist of To Get Your Six Pack Abs
By Arnel Ricafranca
I have known a lot of people who were very surprised to find out about the negative side of eating fruit in regards to weight loss. Fruit contains simple sugar. Also, people are amazed when they find out how much of the simple sugar they are ingesting when eating a piece of fruit. Please dont get me wrong though, eating fruit on a daily basis is healthy. Actually they are very healthy, because they are high in micronutrients, vitamins and minerals. They are full of antioxidants and phytochemicals which have been said to help prevent some diseases. They have fiber and contain a good amount of water. They give us energy and a good blood sugar spike. But like most things, there is a downside. Your fat release can be interrupted by the simple sugars the fruit contains. What is that mean? If your goal is to lose weight or to reveal your six pack abs, eating fruits by itself can prevent you from achieving your fitness and weight loss goals. People may think that fruit is made up of only natural sugar also known as fructose, so its a great food for them to eat while dieting. What those people dont realize is that the sugar found in soda, juice and in those little sugar packets that you add to your morning coffee is also natural sugar. Sugar comes from sugar cane which is a combination of natural minerals, vitamins, water, fiber and vitamins. If your goal is to lose fat and reveal your six pack abs, then it would be a smart idea to limit your fruit intake. If you are like me and you love fruit but you still want to lose body fat, then I suggest that you start consuming fruits along with food that are high in protein which will slow down the release of the sugar in your body. Or if that doesnt work for you, try mixing your favorite fruit with some low fat cottage cheese or fat-free yogurt to get the protein to aid the sugar release. Just keep in mind that you are much better off if you dont consume fruit by itself. Let fruit give you all its benefits without having to worry about the sugar.

A Healthy Meal
Like fruit, vegetables are extremely high in those micronutrients mentioned above. I want people to make better choices in regards to weight loss and nutrition. I want to put you in the right path to achieve your fat loss goals. A healthy meal should consist of 3 main things. 1. A fibrous carbohydrates such as vegetables and fruits. 2. A good starchy carb such as a red potato.
www.FitnessExpertNetwork.com - 644

3. A lean source of protein such as baked chicken or fish. So the next time that you are eating only fruits for lunch, remember that it can only prevent you from achieving your six pack abs or your weight loss goals.

About the Author


Arnel Ricafranca is a six pack abs expert, fitness boot camp coach, author, and a motivational speaker. He has authored and co-authored several books including The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40 available online at www.elitefitnessexperts.com. Mr. Ricafranca has been featured as the fitness expert on numerous media such as Jersey 101.5 FM, and Morris Health and Life Magazine, and numerous websites such as NBC WALB 10 News, NBC KPLC 7 News, and KTRE ABC 9 news. Mr. Ricafranca can be reached via fitnessvip@gmail.com

www.FitnessExpertNetwork.com

- 645

Six Pack Abs Expert Reveals Why Weight Loss Shakes Are A Waste of Money?
By Arnel Ricafranca
Im sure you have all heard of those weight loss shakes that taste great, or so they say on the commercial. I want you to know that there is more to successful weight loss shake then just taste. That great taste the happy people on the commercials speak of, has to come from somewhere. If you are considering taking a product such as Slim Fast, in hopes of achieving your six pack abs, please take a look at the main ingredients before you buy. Here is what youll most likely find: Sugar If this diet will make you loose weight, maybe the ice cream diet is not very far off! The main reason that people loose weight using Slim-Fast is because the dieters use it to replace their daily meals! They eat maybe once a day tops which results in a huge calorie cut back. The dieter chugs down a shake when they feel the need for a meal therefore replacing the meal. Sugar has been claimed to be the #1 culprit in todays obesity problem in America. So if you are drinking your shake for breakfast, the first thing you are doing is altering your blood sugar. You are also affecting the balance of fat release/storage hormones. You not eating your regular 3 meals a day, so you actually do lose weight, but what you may not know is that the weight you lose will be mostly composed of water and muscle. You will be destined to gain the weight right back. You will be even further away from your six pack abs goal. Most likely the dieter will blame themselves for gaining their weight back when they are not the ones to blame at all. But the idea of it is so the dieter continues to buy the product again and again because they knew that it worked at one point. Explanation Why Low Calorie Shakes Does Not Work: The reason why people believe that weight loss shakes are effective is because it is also low in calories. You might wonder what exactly a calorie is. First of all, the real name for a calorie is a kilocalorie. The definition of a kilocalorie is the amount of heat needed to raise one kilogram of water to one degree Celsius. Now you are probably wondering why heating water has anything to do with the food you eat. I would like to explain this to you so you can fully understand what a calorie is and how they can effect you.

www.FitnessExpertNetwork.com

- 646

As you may know, energy is heat production. When your muscles contract due to movement, heat is being made, thus causing calories to burn. If you were to stop what you are doing right now and measure your temperature, it would most likely be in the area of 98.6 degrees. Your body is constantly producing heat. Like I said before, a calorie is a measure of heat production; therefore a calorie is correlated to the amount of energy a type of food is able to give off. Maintain an Energy Balance To keep your weight from fluctuating, you have to have an energy balance. This means you must make sure that the number of calories you take in during the day, is equal to the amount of calories you are capable of burning in a day. Doing this every day will keep you at a steady, healthy weight. Many people tend to believe that if you cut back on calorie intake (such as replacing your meal with a low calorie weight loss shakes), you will automatically loose weight. This is not the answer if your goal is long term weight loss and to try to reveal your six pack abs. Which Diet Should I Choose To Get My Six Pack Abs? There are so many diets out there and the results of many of them commonly cause the dieter to lose the weight then gain it right back. So how will you know when you have found a good diet to achieve your six pack abs? Well, you have to find a plan that does not include the word diet in it. In a way, the word diet means deprivation which means the plan will not serve your body in a positive way. You need to look for a plan that includes the words, Good Nutrition Program. This kind of weight loss plan will stimulate your metabolism and provide all the positive nutrients needed for energy, survival, tissue re-growth and good health. A good nutrition program will focus on the important foods you need in your body instead of telling you the foods you should not eat. So, in conclusion, do some research and find a good weight loss program. Follow the plan and achieve the positive results you have been looking for.

About the Author


Arnel Ricafranca is a six pack abs expert, fitness boot camp coach, author, and a motivational speaker. He has authored and co-authored several books including The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40 available online at www.elitefitnessexperts.com. Mr. Ricafranca has been featured as the fitness expert on numerous media such as Jersey 101.5 FM, and Morris Health and Life Magazine, and numerous websites such as NBC

www.FitnessExpertNetwork.com

- 647

WALB 10 News, NBC KPLC 7 News, and KTRE ABC 9 news. Mr. Ricafranca can be reached via fitnessvip@gmail.com

www.FitnessExpertNetwork.com

- 648

Six Pack Abs Expert Reveals What You Need To Know About "Fat-Free" Labeled Foods
By Arnel Ricafranca
I want you to know that when you are shopping and you pick up a can of food that has a fat free label on it, it may not actually be true. Like most things in the dieters world, a lot of things dont make sense. So I want to teach you some basic knowledge about reading a food label. Let's me show you a few popular products and tell you the truth about them. 1. Fat-Free Non-Stick Cooking Spray This product to me seems blatantly obvious. The can reads, "for calorie-free fatfree cooking." The nutrition label says there are 0 calories in a serving and of course 0 grams of fat. Then I take a look at the list of ingredients. The first significant ingredient is liquid corn oil. I then find a container of Mazola Liquid Corn Oil, where I see a completely different label. This label says it contains 120 calories per serving and 120 calories from fat! Im not sure if you know this but if those two numbers match or come close to matching, then it is 100% Fat! I wanted to know how they get way with that and I found out that according to the FDA, a food can be labeled "Fat-Free" if it contains less than 1/2 gram of fat per serving. The FDA knows that nobody really checks the label to find out what a serving size should consist of. If you are looking at any food claiming to be fat free, take a look at the serving size. You will most likely be surprised to see how small it is. 2. Fat-Free Butter Substitutes For example, Im sure you have seen the ads for. . . I Can't Believe It's Not Butter. "Fat-free" is pretty much all over the container. So do just what I said to do above. Dont buy something without looking at the small printed ingredients on the back of the product. The first thing you will see when reading what this fat-free butter contains will be Hydrogenated oil. Im not sure if you are aware of this but that is pure fat. Then you will see that it contains 5 calories per serving. You know what to do next. See how many of those 5 calories are from fat. The answer is 5! So, if you hadnt figured it out so far, this so called fat free butter substitute is pure fat. In actuality, this fat-free butter is worse for you that regular real butter because hydrogenated fats, which can cause cell damage, are proven to be more harmful than the saturated fats found in real butter. That

www.FitnessExpertNetwork.com

- 649

doesn't make butter a good choice either though, but I wouldnt recommend the trade if weight loss is what you are trying to achieve 3. Fat-Free Snacks If you are weight conscious and you think that the words "Fat-Free" on a package of cookies will help you on your road to leanness, I have to tell you that many of these foods do in fact contain fat. Even if the fat is extremely low, sugar will definitely play a big role in taste and that will most likely be one of the main ingredients. People will pick up a package of cookies and see the words fat-free on the front and automatically think they are good for them and they will be fine to eat during dieting. Sugar will not allow you to shed fat because it affects fat release. So next time you are in a grocery store and you see a snack food that says fat-free and tastes great on the package, just keep walking. Achieving six pack abs requires determination and the right information. These guidelines are basic and yet very effective in achieving your goals. If you would like to discover how to get six pack abs in 16 weeks or less, you can visit my free membership site at http://www.iwantsixpackabs.com. Gain Exclusive access to all my fitness video journals so you can discover how I can get six pack abs in less than 16 weeks and see for yourself how YOU can achieve it too.

About the Author


Arnel Ricafranca is a six pack abs expert, fitness boot camp coach, author, and a motivational speaker. He has authored and co-authored several books including The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40 available online at www.elitefitnessexperts.com. Mr. Ricafranca has been featured as the fitness expert on numerous media such as Jersey 101.5 FM, and Morris Health and Life Magazine, and numerous websites such as NBC WALB 10 News, NBC KPLC 7 News, and KTRE ABC 9 news. Mr. Ricafranca can be reached via fitnessvip@gmail.com

www.FitnessExpertNetwork.com

- 650

THE "SECRET" REVEALED


By Babe Mooney
I want to lose 50 pounds, no Im going to lose it, Im determined, no more screwing around, no more excuses, this time will be different, this time I will stick with it. How many times have you heard those same words come out of your mouth? Unfortunately, if youre like 90% of all Americans you have said that sentence way too many times right before you head into your next diet. Like most people, 2 weeks (or 2 days) later you have once again given up and you feel like a failure. Well you did fail, but it is because you are on the road to failure. On the diet road there is no success. If you got on the road to success and learned what to do differently maybe you could succeed. In case you havent already heard, let me tell you what is wrong with dieting and lets see if I can convince you to get off that road and onto my road. Now bear with me, you will feel like youre back in school for a minute. If we take a VERY simplistic view of your body make up we will see water, bone, muscle, and fat, (for this lesson we will skip ligaments, organs, etc., and all the much needed rest). Think of your body as a machine, the car is most commonly used. Your body needs fuel (food) as a car needs gas. If you put in poor gas your car will run poorly and of course the same is true with your body. I know this all sounds so very simplistic and it is, but it is the foundation needed for change, so continue on down this road just a bit further, please. If you car is out of gas it will not run, like wise if you do not put food in your body it will not move. Oh, wait a minute thats not true. You can skip meals, you can fast for days and yet, unlike your car, your body still moves. Unlike your car, your body has a built in protection storage system. Your body stores food for those lean (famine) times, that store is called fat. Nice to know that fat has a purpose, huh? Well, it actually has several, but lets not get off track. If you eat more food than you can burn in a day the body stores it as fat. So to lose weight you need eat less food than you need; hence, the diet. is born. So why doesnt it work? Ok now this is important, pay attention; every time you diet you lose some fat, but you also lose muscle. The type of diet and time on it will tell how much of each you lose. So you say big deal if I lose muscle who cares as long as I lose fat, too. Well, you need to care. Lets get back to school; it is the muscle that helps your body burn the fat. More muscle equals higher metabolism, higher metabolism equals more fat burned. So if I say less muscle you should say less ability to burn fat, oh no not good. So you lose the weight on the diet, but in the process you lose the muscle (lowering your metabolism) and you end your diet going back to a more realistic caloric intake. With a lower metabolism, it is a given that you will gain all the fat (plus 5% )

www.FitnessExpertNetwork.com

- 651

back within one year. Additionally, each time you try to lose that weight again it will be harder because you have less muscle (lower metabolism). So here is the secret, I bet you thought I would never get to it. Reduce your calorie intake by no more than 500 calories per day, add 30 minutes aerobic exercise 3-5 days per week (biking, treadmill, walking, running) and add to your life weight training, to build muscle. Lift weights! Yep thats what I said. Oh you are a female and you dont want to look like one of those bodybuilders. Dont worry, females have to work extra, extra hard to look like that and still most women cant get there. You get on this road and practice the Secret of building muscle and you will be able to maintain your weight for life without dieting. I know you dont believe me, but talk with a certified personal trainer, talk to a lot of them and look at their clients. Im not lying, this is the best advice anyone will every give you. What do you have to lose, except those 50 pounds for one last time?

About the Author


Babe Mooney is the owner of Fitness Together Arden Arcade in Sacramento, Ca. and is the feature writer for Health and Fitness Sacramento. Her website is http://www.ftardenarcade.com

www.FitnessExpertNetwork.com

- 652

WATER -- TOO LITTLE OR TOO MUCH?


By Babe Mooney
Most people, especially athletes, are familiar with dehydration; the lack of enough water and electrolytes (salts) in the body. However few people understand or recognize the systems of hyponatremia; too much water in the body. Lets look at dehydration first. What causes dehydration? Who is at risk? Our bodies are 70% water, therefore dehydration can lead to very serious illnesses and even death. Children, can die from dehydration within a matter of days. Dehydration is the lack of enough water. This can be caused by simply not drinking enough or not drinking enough coupled with extreme hot weather or an increase in exercise that overheats the body. Dehydration in the extreme can cause the body to overheat leading to heat exhaustion or worse heat stoke. Untreated dehydration can lead to a stroke Other causes of dehydration are; illness (vomiting, diarrhea) several digestive problems, too much alcohol, coffee, and some medications. Dehydrations ranges from mild to severe as do the symptoms. Mild symptoms could be lack of energy, dry mouth slight dizziness. Advance symptoms can include; dizziness, dark urine, dry mouth, flatness of the skin (when pinched it stays flat, does not rebound like normal) weakness, disorientation, confusion, fainting, nausea and vomiting. Prevention of dehydration is the best treatment. Drink plenty of water regularly and if you know you will be involved in an activity that could cause dehydration prepare in advance by drinking extra water or sports drinks. If you believe you or someone else to be dehydrated seek medical attention immediately.

Too much water can kill.


Unfortunately, too much water in the body is as bad for you as too little. Too much water dilutes the blood salts thereby reducing the electrolytes in the body just as dehydration does. However the results are very different from dehydration. Too much water dilutes the blood so the water moves into the cells and causes them to swell; this is very dangerous in the brain because there is very little room for expansion. Consequently, the symptoms and illness of too much water are those of brain dysfunction: bizarre behavior, ultimately seizures, coma and death. Again this is the case with extreme hyponatremia. The individual typically at risk of hyponatremia is the athlete. However, everyone should be aware of the symptoms as to avoid the dangers.

www.FitnessExpertNetwork.com

- 653

When preparing for an event where you are concerned about dehydration; be sure not to over drink. Over drinking is the most common reason for hyponatremia, however water retention caused by your body not eliminating the water as it normally does can happen without any exact reason. One sign you should watch for is the lack of need to urinate. Additional signs that are most common is: bloating, puffiness at sock line, ring band, headache and tight skin. The main treatment for hyponatremia, if you notice these signs, is to stop drinking until you urinate the excess. Of course, prevention should always be the first treatment. There is wisdom in the teaching, too much of even a good thing is not good for you. Drink wisely and appropriately.

About the Author


Babe Mooney is the owner of Fitness Together Arden Arcade in Sacramento, Ca. and is the feature writer for Health and Fitness Sacramento. Her website is http://www.ftardenarcade.com

www.FitnessExpertNetwork.com

- 654

The Eight Deadly Pitfalls Of Exercise And Eating Right


By Bob Mittleman
We all know the secret to health, fitness and longevity. It isnt magic brought back form the ancient tribesmen of Peru. It isnt an incredible new invention discovered by a mad genius trying to splice DNA. It isnt even a pill that magically makes fat go away while you sit on the couch and watch television. The secret, as were all aware, is to exercise and eat right, and in that lies the mystery. There are eight primary pitfalls, common mistakes when attempting to find the balance between eating right and exercising, and with recognition and eliminating of these mistakes, youll find yourself in total control. Im calling the eight pitfalls the 8 Deadly Pitfalls, not for desired results. They are deadly to your potential to improve. Most of the pitfalls involve actions (or lack of action) that neglect, the importance of the synergistic relationship between eating supportively, exercising aerobically in moderation, and challenging muscle. All three elements are vital if the goal is long term positive physical change. Once you learn to apply this vital synergy in a manner that fits comfortably into your life, youll find the payoff for the time you invest in exercise to be significant and extremely rewarding. Lets get on to the pitfalls. With all eight packed tightly into your brain, fitness failure will no longer be and option! Pitfall # 1: Consuming to much sugar (or refined carbohydrates) on a fat loss program For years people have learned to shop for food by responding to buying signals listed in large print on the front of food labels. The words fat free have compelled Americans to feast on cookies, cakes, ice creams, and pastries and Americans grew fatter. The number one ingredient in cookies, cakes, ice creams, and pastries is sugar and regular sugar ingestion is an excellent way to sabotage attempts at fat reduction. If you understand how your body reacts to simple sugar ingestion, it becomes relatively simple to put a sweet tooth to rest. When you put a simple sugar in your digestive tract, even if its in a fat free cookie, all of that sugar gets absorbed into the bloodstream at once. For that moment, you have high blood sugar. Assuming the pancreas is functioning well, it responds to the blood sugar spike beginning to produce more insulin. There is a sensitive balance between the pancreas production of two hormones, insulin and glucagons, thus when you are forced up to insulin production, your pancreas has no choice but to back off on its production of glucagons. Insulin is a storage hormone as it transports sugars through the wall of the digestive tract and into the muscles and the liver. Glucagon is a release hormone and

www.FitnessExpertNetwork.com

- 655

allows you to mobilize stored fat. When you eat a simple sugar and glucagons production declines, you are crippling your fat burning ability. The refined carbohydrates, such as foods made with bleached and refined flour, are not much better. Normally your body does a fair amount of calorie burning work to digest complex carbs, but if those carbs have been bleached and processed, its sort of like a machine did much of the work your body was going to do. The process also robs grains of vital micronutrients making them empty calories that, in addition to spiking blood sugar, are easily converted into triglycerides and stored as fat. Pitfall #2: Failing to provide adequate challenge to the working muscles In every health club there is what Ive learned to call the chatters. These men and women who pick up some very light dumbbells and carry on in depth conversations while they use gravity and momentum to go through the motions of propelling the weights up and down. Positive physical change is the result of the bodys propensity for adaptation and the willingness to continue to find a new stimulus to provide progressive challenge. In other words, if your body is fully capable of handling any given workload, youre not going to see progress. If you perform 10 repetitions of curls, for example, every single day with 15 pounds, and you are absolutely certain youre going to get 10 reps without breaking a sweat, that set will do little to stimulate metabolic or strength improvements. Conversely, if you start with 15-pound dumbbells and they are initially challenging, and as the workload becomes easier you gradually increase the poundages, you can facilitate quite impressive change. Pitfall #3: Neglecting protein intake Healthy foods are certainly important to consume on any fitness program, but theres a distinctive difference between eating healthy foods, and eating in a manner thats going to help you develop a lean body. When most people think of healthy foods they think of fruits and vegetables. Next theyll think of grains. While vegetable based foods certainly have their place, there must also be a concern for adequate intake of protein. The question of how many grams of protein do we need has been asked for decades without anyone coming up with a clearly definitive answer. The reason, I believe, the answer has not emerged, is there isnt any answer! We are all individual and in that we have individual metabolisms, lifestyles, and body compositions. A pro football player with 180 pounds of lean body mass would probably need far higher protein intake to preserve muscle tissue than someone with half his weight. What happens if you dont take in enough protein? Well, your body may have greater need for amino acids than is being supplied by your diet. In the absence of sufficient dietary protein, it can turn to muscle mass, begin catabolizing or breaking down muscle tissue to free up stored amino acids. This loss of muscle, while it may reflect as pounds lost on the scale, is a detriment to metabolism and in the long run can act to program the body to become more efficient at storing fat.

www.FitnessExpertNetwork.com

- 656

Pitfall #4: Failing to eat frequently enough The typical American diet, small breakfast, moderate lunch, large dinner, is more a result of habit than it is the result of careful evaluation of human performance and nutritional need. Metabolism is actually the rate at which you convert nutrients into fuel, or in plain English, the speed with which your body burns through food. Five hours between meal is enough to send blood sugar plummeting and to compromise the muscles capacity to store and access fuel. Optimally, if the goal is a lean toned body, youd try to get a meal every 3-3 1/2 hours. Pitfall#5: Overtraining Overtraining simply means exercising beyond the bodys recuperation limits. I meet two primary types of over trainers. There are the over-ambitious novices who want quick results and attempt to emulate the routines performed by individuals with years of muscle stimulating exercise under their belts. The second types are the overly enthusiastic who head back to the gym to start working out again, not recognizing their bodies are not quite the same as they were back in the day. The secret to achieving lankness and muscularity involves challenging the body adequately, but taking it past the point of diminishing returns can move you further away from your goals. Train beyond your bodys ability to meet demands through its preferred sources of fuel, and your training might actually lead to a breakdown of muscle tissue, the complete opposite of what most people want. Overtraining leads to a loss of motivation, to irritability, to insomnia, to immune system compromises, and in many cases to injury. Exercise doesnt have to be an overwhelming all-consuming effort. If youre not an advanced bodybuilder or fitness competitor, you dont need to pile the massive weights on the leg press machine for endless sets, nor do you need to crank out hundreds of repetitions of bench presses. You simply have to stimulate muscle, feed the body, and allow all the systems of the body to rest and recuperate. Pitfall #6: Believing daily activity counts as exercise Sure, I know women would love it if shopping burned enough calories to keep them fit, and men would wish for the act of driving the golf cart becoming a great tummy trimmer, but that isnt reality. If you shop on a daily basis, or play golf nearly every day, the process of adaptation has already taken place. If you are very active at work, thats fantastic, but it doesnt guarantee consistent improvement. When the body adapts to the demand, the progress is guaranteed to cease. Its important, regardless of what you do in the course of a day, to set aside some time to challenge the muscles against progressive resistance. That doesnt mean back off on your activity. Of course physical activity will serve you well, but dont believe its a substitute for focused exercise sessions devoted solely to improvements in body composition and in cardio respiratory function.

www.FitnessExpertNetwork.com

- 657

Pitfall #7: Failing to ingest calories sufficient to maintain metabolism and supply fuel for activity A 150lb man at rest for a 24-hour period, would burn approximately 1500 calories just to keep his brain functioning, his heart beating, and his internal organs, pursuing lifesustaining metabolic processes. Add in to the equation movement, exercise, stress, and work and of course caloric requirements further increase. The old and misleading adage, eat less to weight less, has sent dieters flocking toward calorie deprivation. The challenge lies in keeping energy stores full and keeping metabolism stoked when youre barley taking in enough calories to sustain function at rest. Once you come to understand that eating supportively, eating thermic (calorie burning) meals frequently throughout the day, can actually boost metabolism, can make the body more efficient at burning through food and releasing fat, and can provide fuel to keep energy levels at a consistent high, youll quickly develop some new eating habits. Ideally youll divide your daily calories into six balanced meals allowing for optimal use of nutrients and a continuous stimulation of metabolic activity. Pitfall #8: Failing to schedule down time Think of exercise as the stimulus that causes your body to make positive adaptationsas you rest. By rest, Im not only referring to sleep, although that should certainly be adequate if you want to see results. Im also referring to the pursuit of a relaxing hobby, days off from work, visiting a park or a beach, or sitting at home enjoying some music. There is a crucial balance between stress and recovery, and while positive stress (exercise) properly applied can lead to the body making exceptional progress, it will only do so if there is adequate down time. It might be helpful to realize that there are opposing forces at work, and if the balance isnt quite right, the results can be perilous. Cortisol is a hormone produced by the adrenal glands and has been referred to as the stress hormone. During periods of elevated stress, cortisol levels are increased. Cortisol is a catabolic hormone, which means it allows the body to cannibalize its own tissue. It does have an important purpose. The gradual breakdown of tissue allows you to continuously build new, healthy cells. Cortisol also makes certain that if the bodys energy needs suddenly go up due to an extreme stress, or if due to trauma eating is a challenge, there are plenty of amino acids floating around to be converted into glucose and used as fuel. We access those amino acids in a stress-induced state by breaking down muscle. There are other hormones that are more geared toward enhancing positive response. Growth hormone has received much attention lately and people have come to believe its a drug. It isnt a drug, but a human hormone that is produced by the pituitary gland and it plays a vital role in anabolism (tissue building) and protein synthesis as well in keeping metabolic processes at optimal levels of performance. Growth hormone production is increased when you rest, and further increased when you enter deep sleep. Without adequate rest and sleep as cortisol-dominant environment can prevent you from seeing the results youre working so hard to achieve. With the eight pitfalls exposed, the path to your ultimate success should be clear. Eat supportive meals frequently, exercise enough to provide challenge, maintain some regular

www.FitnessExpertNetwork.com

- 658

aerobic activity, and schedule in relaxation and recuperation time, and reshaping your body becomes a simple task.

About the Author


Bob Mittleman is the former coach of the Greater Long Island Running Club Men and Womens racing teams. When not coaching, he is the owner/operator of Fitness Together in Woodbury, NY, part of the Fitness For Life Franchise Corporation. His approach to fitness combines extensive knowledge of physical training, nutrition, and motivation to ensure success. He has been quoted in the Wall Street Journal, Long Island Business News, Southampton Press as well as being interviewed on WLIE 540AM. He was recently involved with the development of How to feel great at work everyday authored by Deborah Brown, PCC. His website is www.ftwoodbury.com.

www.FitnessExpertNetwork.com

- 659

Eating Right Made Easy


By Brad Scott
There are three major factors in maintaining a fitness lifestyle including strength training, aerobic training and nutrition (eating right). Exercising covers two thirds of the fitness formula, but proper nutrition often evades even the best of us. The main is reason for this is because eating wrong is much easier than eating right. I will introduce some concepts to you that will make eating right just as easy. To understand why eating wrong is so much easier these days; lets take a trip back into time. A time when people had to grow or catch whatever they ate. This created a culture of hunters and farmers which all but guaranteed their food was fresh and free of preservatives. Their meals consisted of fresh meats, fruits, vegetables and grains. No we fast forward back to the 21st century. Most people live in developed communities and buy most of the food they eat. I in no way mean to imply that all the food we buy is unhealthy, but rather stating that they average consumer chooses to buy unhealthy foods. The modern day hunter is not a wise hunter. In history, a person that did not know how to properly farm or hunt did not eat and therefore went hungry. Today, we are all still farmers and hunters, the difference being that if we shop improperly we will not starve but what we buy still effects are health. So in order to eat right we must simply learn how to shop right. Try this quick role playing scenario. You are hungry, so you go to the kitchen for a snack. In the kitchen you find a cola, cookies, ice cream, peppermints, white bread, cold cuts, mayonnaise, salted crackers and a drive-thru burger you picked up on the way home from work. So you reheat your burger, grab a cola, 2 cookies and a peppermint for after you finish eating. You just put away over 750 calories without even thinking about it. Do this three times per day and chalk up 2250 calories for the day. Take these same scenario but in a different house. You go the kitchen to find apple juice, a bowl of fruit, celery sticks, carrots, wheat bread, peppermints, fresh deli cut turkey slices, honey mustard, unsalted crackers and no fast food was picked up earlier. So you pour some juice and make a turkey sandwich with a peppermint for after you finish eating (everyone still wants fresh breathe). You have reduced your calories to about 300 for just that meal. You could eat five times that day and still only have about 1500 total calories. So simply put, in order to eat right, you must shop right. If the junk is not in your kitchen, it will not make it into your mouth. As with most of the general population, if you had a choice between a carrot and a cookie, must of us will choose the cookie. So how about we eliminate the choice. Dont buy the cookies and they will not be there to tempt you.

www.FitnessExpertNetwork.com

- 660

Now in order to shop right, we have to know what we are looking for. But before we talk about what to look for, lets get ready to shop. To shop effectively, follow 3 simple guidelines. 1. Make a grocery list. Its best to plan ahead then to drift around the store aimlessly. Shopping without a list creates a huge opportunity for unwanted items to find there way into your basket. 2. Do not go grocery shopping when you are hungry. Grocery shopping when you are full is a great way to resist the impulse buys. 3. Do no overstock. It is better to shop more often than to have plenty of food in the house at all times. Even healthy food becomes detrimental when taken in abundance. Although simple, not following these guidelines will only slow your progress living a healthy lifestyle. Now that you have your list and a full stomach you are ready to walk into the store. Have you ever taken the time to examine the layout of your local grocery store? Its easy to break down the store into three major sections. Near the doors and checkout lanes you will find the impulse section. These are the items that you probably dont need but are easy to grab while you are walking in or waiting on the lane. The center of the store is the processed section. Most of the items here are boxed, canned or bagged, ready to go and have an extended expiration date. The perimeter of the store is where most of the fresh foods are kept. You will find the deli, bakery, meats, and dairy. Most of your shopping should be done in the third section, the fresh section. If you can pickup 80-90% of your food items along the outside walls of the store, you are during great. When you get home, prepare and put away your food. Make small baggies of snacks that you can grab instead of a bag of chips. Set you fruit out in a bowl so you can easily pick out a banana. Eating right can be easy. Proper nutrition will make your other fitness efforts grow in leaps and bounds. Live for the Moment.....Exercise for Life

About the Author


Brad Scott is Owner and President of Sport and Life Fitness. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. He is also a feature writer for the Rio Rancho Observer in New Mexico. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.

www.FitnessExpertNetwork.com

- 661

How to Eat on the Go


By Brad Scott
We have all had fast food and we all have our favorite fast food restaurant. The restaurant, that when we drive by, we have a huge desire to stop and partake. I love Arby's. A Beef n Cheddar sandwich with a large vanilla shake makes my mouth water. I could eat them everyday. But as we all know, that would not be the healthiest thing to do. But we do not have to totally give up small vices such as this. While it's important to eat healthy, it is also important to spoil ourselves now and then. For example, if you are trying to lose 10 pounds and eat properly and exercise Sunday through Friday, would a quick burger break hurt you that much on Saturday? Probably not. When you are on the road and have to eat, what should you eat? When you are short on time, what's the best place to stop? Here are a few tips on grabbing a meal while on the road. 1. Don't go crazy. Remember, you are stopping for a self reward or because you are hungry and eating on the go. So keep it small and simple. Leave the fast food value meals alones. Grab a main entre, a healthy side and some water or juice. If you gotta have the value meal, just say 'no' when they ask if you would like to size it up for 69 cents. 2. Stop at a restaurant that has a food nutrition chart. Most large chains have charts available showing the fat, protein, carbohydrates, cholesterol, sugar, vitamins and minerals. It is best to go in and ask for a chart and then order as to not hold up the drive thru. Pick a healthy meal that you will enjoy. If the restaurant does not have a food nutrition chart, skip it. If they don't know what they are giving you, why should you eat it? 3. Try not to eat and drive. Although you are eating on the go, it's not the best safety practice. But it is also best to relax while eating and enjoy your food. Eat at the restaurant when the food is warmest. 4. Don't make it a habit. Keep the fast food to a minimum. Eat at home, pack a lunch, and keep healthy snacks at work or in the car to resist temptation. 5. Look for the unobvious solutions to your hunger. Stop by the deli at the local grocery store. Run by GNC or other nutrition center and grab a meal replacement bar. 6. Don't skip meals. Eating a small snack on the go is better than not eating at all. Putting your body into starvation mode is not good nutrition and will not help you reach your fitness goals. 7. Balance your fast food meal with what you eat the rest of the day. If you had the value meal for lunch, eat a sensible dinner and skip the evening desert. Choose a good piece of fruit instead. You can give in to the desire now and then and still maintain your healthy lifestyle. Remember, life is not about giving up everything you enjoy, but learning how to moderate the good with the not so good. Eat smart.
www.FitnessExpertNetwork.com - 662

Live for the Moment.....Exercise for Life

About the Author


Brad Scott is Owner and President of Sport and Life Fitness. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. He is also a feature writer for the Rio Rancho Observer in New Mexico. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.

www.FitnessExpertNetwork.com

- 663

"Do You Think Drinking Diet Sodas Will Help You To Lose Weight?"
By Brenda Terry
That is the question? Is drinking a diet soda instead of a regular soft drink, better for you? And does drinking a diet soda help keep the weight off? If you answered "Yes". Then this is something that you should read to get the facts. If you look around you will see a lot of people who drink diet sodas, and yet they are overweight. So why do they keep drinking diet sodas? Well I did some research, and this is what I found. People like the taste of sodas and they think that drinking a diet soda is actually better for them. They also think that drinking a diet soda is going to help them from gaining any more weight...But is this true? Unfortunately this is not the case. In fact they gain weight, as a new study has shown, 54% have a greater risk of obesity when drinking two cans or more a day. These findings come from 8 years of data collected at the University Of Texas Health Science Center. They report that they were very surprised to see that the risk of obesity was even higher, with people who drank only diet soft drinks, and when they took an even closer look at their data, they found that nearly... ALL the obesity risk from soft drinks came from DIET SODAS. There was a 41% increase in the risk of being overweight for every can or bottle of diet soda a person consumed a day! One reason this may be happening is when people who drink regular sodas start to gain weight they switch to drinking diet sodas thinking that this will help. But it does not, and they continue to put on the weight. Another reason this happens is when you offer your body a artificial sweetener that tastes like it has calories, but does not, your body is alerted to the possibility that there is something there and it will search for the calories promised. When artificial sweeteners were used to feed rat pups it made them crave more calories then when they were fed real sugar, which is why some soft drinks studies do suggest that diet drinks stimulate your appetite. This goes to show you that maybe we cannot fool our bodies, and if we are drinking sodas we are going to be missing out on getting the nutrients we need for that day, like in milk, fruit, and water. I don't know about you but I definitely don't want anything in my body that has been chemically altered, which is what they do to the sugar substitute that they put into the diet sodas.

About the Author


E-Mail starablefitness@earthlink.net or visit her http://www.fitnessgenerator.com/starablecft
www.FitnessExpertNetwork.com - 664

Where Is The Sugar Hiding? 'The Truth About Low Fat Foods and How They Can Be Sabotaging Your Weight Loss Pursuit'
By Brian T. Rurak
There is no doubt that sugar is addicting. That is why more and more companies are trying to hide sugar in their food products, especially the low fat ones. They want you addicted so you continue to consume their foods. Those low fat foods that you search for because they are "good for you" turn out to be something you should be going without. Low fat foods are just some items out there that are actually sabotaging your weight loss efforts even though they want you to believe their product will help you. Why is sugar in there? Because the fat isn't! Fat is what gives food its flavor. If the food manufacturer removes fat from their product they must put something back in to replace the flavor. More than likely that ingredient is going to be sugar. And they do a great job trying to hide it from you by calling it all sorts of different names as you will see at the end of this report. Now this doesn't go for just low fat foods but also foods like cereals that are touting the "WHOLE GRAIN" tag on the front of the box luring you into thinking this product is going to be heart healthy and good for you. Just because whole grain is on the box doesn't mean that it still has the whole grain in tact. These types of cereals will more than likely have a significant amount of sugar because they too need flavor. This is where you need to start becoming an aware consumer and a label reader. Knowing the difference between whole grain, whole wheat, whole wheat flour, enriched whole wheat flour, etc is crucial to understanding what you will be eating and your success. Both these types of foods plus other items, like condiments and dressings, will also slip extra sugar calories right past you. Here you are thinking you are eating healthy and before you know it, your weight loss pursuit is nothing more than a plateau or possibly weight gain which results in frustration once again. Now maybe you are thinking the amount they are stating on the ingredient label doesn't appear to be that much. Well I agree, sometimes it doesn't, but so many food items have sugar in them by the time you add it all up you may have consumed an extra 20 teaspoons of sugar per day. That can easily happen every day!

www.FitnessExpertNetwork.com

- 665

The one thing you must look at also is serving size. A classic example would be cereal where there is maybe 9-12 grams of sugar in a serving. That is about 2 to 3 teaspoons of sugar per serving. But if you notice the serving size might only be a 1/2 cup, on some cereals, that is a lot per serving. Now I have to ask you, do you actually take a measuring cup out for yourself or your child and measure exactly one half cup? If you are like me, you grab the box, dump it in the bowl and pour the unmeasured milk on top of it, which by the way has natural sugar in it as well as fat if you are using whole milk, and enjoy your bowl of cereal. So now you could be getting somewhere between 15-20 grams or 4-5 teaspoons of extra sugar into your diet from the cereal and milk alone!!!!! And you have only started your day!!! Now I could go into why breakfast is the most important part of the day but that would require another special report (keep and eye out for that one). But you and I both know that breakfast is the most important part of the day. The goal for breakfast, as every other one of your 4-6 meals throughout the day, is to eat a nice supportive meal of lean protein, fibrous carbohydrates and starchy carbs along with some good fats which will break down slowly in your body and keep you satisfied until your next small meal. If you aren't sure how you can do that because you feel that there just isn't enough time in the day, seek our professional help now by calling 401.849.6030 or contact us at http://www.t3fitness.com/contactus.html. We can help you win each daily battle so you eventually win the war. Take a moment to think about this whether you eat breakfast regularly (as you should) or not. On the days you do eat breakfast, are you sometimes hungry in about an hour or so? If you said yes, there could be two reasons. One, you didn't eat enough to get you to the next meal or two, it's because you ate some processed carbohydrate or something loaded with sugar, which breaks down very quickly and jacks up your blood sugar and insulin levels. When this happens it basically opens the door for your body to store and hold onto fat that you are hoping to burn off. This can become a terrible cycle completely halting all your chances of reducing your body fat. Food is basically like a drug when you consume it. It changes your body's chemistry which can be either good or bad. Sugar spikes insulin levels in your body. When insulin levels are elevated, your ability to burn fat is reduced dramatically. Your body WILL hold onto its extra fat for long term survival at rest or during exercise.

www.FitnessExpertNetwork.com

- 666

If you want to learn how to eat properly and 'Learn the Truth about How To BOOST Your METABOLISM', read one of my other special reports right here on the Fitness Expert Network. Now hopefully you can clearly see that processed and sugar packed foods are the main culprits of shutting your fat burning ability down. These foods are also very addictive so you begin to crave them. That is when the food manufacturers have you hooked. Now you are eating more of these low nutritional value foods that are jammed with extra empty calories which EQUALS more weight gain. And the whole time you are thinking "I am EATING HEALTHY"!! Below is a list of sugars by their names and glycemic response. This should help you identify many of the hidden sugars food. Become a label reader and be aware what is in your food. If you need help shopping sensibly at the grocery store check out our service of helping you shop smart at http://www.t3fitness.com/services.html HIGH GLYCEMIC RESPONSE SUGARS: sucrose, glucose, dextrose, evaporated cane juice, galactose, maltodextrin, corn syrup, dextrin, beet sugar, raw sugar, brown sugar, white sugar, concentrated fruit juice, syrup, sorghum, honey, maple syrup, rapadura and high fructose corn syrup. LOW GLYCEMIC RESPONSE SWEETENERS: fructose, stevia, acesulfame potassium sweetener, saccharine and aspartame (in NutraSweet and Equal, but not in sodas). This list in no way endorses the use of these sweeteners. A quick note: FRUCTOSE vs. HIGH FRUCTOSE CORN SYRUP. Fructose is not the same as high fructose corn syrup. The former is pure fructose with a low glycemic index, whereas high fructose corn syrup is a mixture of 50% fructose and 50% glucose. The glycemic response of high fructose corn syrup is high - about the same as sucrose.

About the Author


Brian Rurak holds a Masters Degree in Exercise Science and a Bachelors Degree in Physical Education and Health. He is a certified fitness professional thru National Strength and Conditioning Association. He is a published author for a local Women's Health Newspaper and regularly presents health and nutrition seminars to the local university freshman orientation classes. His website is http://www.t3fitness.com

www.FitnessExpertNetwork.com

- 667

Your Fitness Grocery List


By Camelia Herndon
Which fitness foods offer us the most benefits? Let's face it. We are not professional fitness competitors. But we do want to maintain our good exercise habits and healthy eating. We want continue to perform optimally and recover fully - and keep our family healthy along the way. We all know the top fitness foods to include in our diet: broccoli, chicken, yogurt, oatmeal...but, there are some others you may not think about. Here are some other top foods for fit people to include in their diet - so, get used to stocking up on these foods. Romaine Lettuce Why? Dark green lettuce leaves contain more vitamin K than iceberg lettuce. We need vitamin K to make bone protein. And, romaine provides folate, a B vitamin that helps to prevent a type of anemia and keeps your energy up. Sweet Potatoes OK, I'll admit, growing up, I could not stand the taste of sweet potatoes. Potatoes are supposed to be white, with cheese, sour cream and whatever other topping we could find - not sweet. Well, I stand corrected. Sweet potatoes are a slow-digesting carb that stabilizes blood-sugar and insulin levels. You get more endurance, less hunger and less stored bodyfat. Sweet potatoes also contain a ton of carotenoids which ward off cell damage from everyday metabolism and challenging physical activity. I love them now one of the best fitness foods you will find. Berries, Berries, Berries Blueberries, raspberries, strawberries, cranberries - eat them all up. All include powerful antioxidants and vitamins that ward off cell damage and foster cell repair. Berries, and I didn't know this - are natural pain-killers. The anthocyanins found in berries ease postworkout muscle aches. (I wish I knew that after my last leg workout!) A great addition to any fitness diet!! Kiwifruit Kiwis are higher in vitamin C than most other fruit. Vitamin C is necessary for the production of carnitine, a compound necessary for fat oxidation. Inadequate vitamin C may actually work against weight control - even for those who work out regularly. As added bonus, two medium kiwis contain more potassium than a medium banana. Cut them in half and scoop it out with a spoon. Easy to travel with, easy to eat. Cottage Cheese Again, another great source of protein. A half a cup of cottage cheese provides 14 grams of protein, the same amount found in 2 ounces of meat, chicken or fist. And, it's easy to eat! Mix it with some berries and you have an excellent, nutritious healthy snack.

www.FitnessExpertNetwork.com

- 668

Pork Tenderloin Containing about the same amount of fat as a boneless, skinless chicken breast, pork tenderloin contains a significant amount of niacin, a B vitamin that helps to break down the carbs, fats and protein in food and convert it to useful energy. Saut it in some olive oil - Something I'm sure your whole family will enjoy. Eggs We hear a lot about eggs. Good and bad. Egg protein is excellent because it provides all of the amino acids your body needs. And, eggs are filling. According to research published in the Journal of the American College of Nutrition, "women who ate an egg breakfast consumed an average of 164 fewer calories at lunch compared to a group of women who ate a bagel breakfast." Also, eggs now contain a nutrient called docosahexanic acid, or DHA - an omega-3 polyunsaturated fat that has been linked to reduced inflammation in the body. If you're watching cholesterol - toss the yellow and just eat the whites. That's where most of the nutrients are. And, so many different ways to eat eggs, they can be a meal at any time of day! So, there you have it. Some healthy food choices that will help to pave that path to nutritious eating. Of course, don't deny yourself that craving every now and then, but, at least you'll be safe in knowing that your body is functioning in a much healthier nutritious way!!

About the Author


Camelia Herndon is owner of Fitness Together is Darien and New Canaan, CT. She has helped over 200 clients achieve their health and fitness goals. Her website is http://www.fitnesstogetherct.com.

www.FitnessExpertNetwork.com

- 669

Eating Out and Staying Healthy


By Carlos Torres
Its very hard to eat healthy when we are constantly busy, traveling, or on a vacation and have to eat out. How can we eat healthy when we have to eat out frequently? It is very difficult for sure to eat healthy when going out to eat. On average, people eat 300 more calories, 19 more grams of fat, and 400 more milligrams of sodium per meal than if they had eaten at home. When we do eat out there are some simple things we can do to eat healthy and prevent overeating. First thing is to order water right away since our bodies can confuse thirst with hunger. Your choices are very important if you want to eat healthy when eating out. Choose whole grains, brown or wild rice, fresh fruits and vegetables, lean meats, skinless poultry and fish, and simply prepared entrees. You want your food prepared in a simple manner. For example, dry broiled, dry grilled, baked or broiled on a rack, steamed, poached or boiled. Sometimes you can have your food prepared just the way you want it or order something that is not on the menu, for example, baked fish, steamed vegetables, skim milk, broth or vegetable-based soups, a plate of fresh fruit with a scoop of cottage cheese, a grilled steak (no butter) and plain baked potato and a dinner salad with dressing to the side. Before you order the main dish, order a salad or soup. Finish eating your soup or salad before you eat your main dish. This can keep you from eating too much. When eating a salad, you should have it without salad dressing or use lemon or vinegar instead. If you must have dressing, order it on the side. You can dip your fork in it first then into your salad. This way you get the taste of the dressing without all the calories. Portion control is very important nowadays. Restaurants serve much bigger portions than in the past. Many years ago, plates used to be 8 to 9 inches in diameter and now they are 12 inches in diameter on average. Make it a habit of asking for a to go box so you can take some of your food with you so it can keep you from eating too much. You can also split a plate of food with another person. Make sure you give the server a bigger tip and let them know this too. If you have to eat dessert, split it or eat some of it, take it with you, and eat it another day or give it to someone else who doesnt need to lose weight! Dont worry about asking restaurants exactly what you want. Most restaurant owners are glad to do this and if they dont maybe you should eat somewhere else! Remember you are the customer!

www.FitnessExpertNetwork.com

- 670

Alcohol is another thing that you want to take in moderation. Remember alcohol is extra calories and dehydrates you. For every alcoholic beverage, drink 1 glass of water. Make sure you look at the nutrition information of your food if its available. Sometimes what they say is healthy really isnt. Go for a variety of colors on your plate. You want a variety of fruits and vegetables, grains, meats, legumes, etc. When traveling by plane, you can sometimes order your meal ahead of time and have it specially prepared for you. Most airlines wont even charge you extra for this. Eating healthy doesn't have to be complicated. Eat smaller portions, drink water, extras on the side, etc... The information here will help you in making better decisions on eating healthy when you have to eat out.

About the Author


Carlos Torres is a certified Personal Trainer with a degree in Exercise & Sports Science located in San Antonio, Texas. For questions and comments, send an email to ct2288@hotmail.com . For more free articles and other free stuff check out www.myspace.com/wealthmake

www.FitnessExpertNetwork.com

- 671

How to Lose Weight and Keep It Off-- Eat Your Vegetables!


By Carol Klingsmith, RN, CES
A hint for losing weight and keeping it off can be found in that old motherly advice, Eat your vegetables. Millions of dollars in research is now revealing what mothers have been telling us for yearsthat vegetables are good for us. Vegetables are packed with high in fiber and nutrient dense. In other wordsveggies are Superfoods. Besides the benefit of weight loss, they improve blood pressure and the digestive system. They decrease the risk for diabetes, heart attack, and stroke. In addition, they protect against a variety of cancers and may even slow the aging process. Actually, the ancients knew about the health benefits of vegetables long before scientific tests were available. Have you ever heard of the law of signatures. Carrots when cut on the diagonal shows an eye with a pupil and radiating lines. Cut a tomato to see the resemblance to the heart and its vessels. Tomatoes are high in lycopene. Lycopene has been shown to decrease the risk of heart disease. Avocados are fantastic for womens health as they are high in folic acid. Folic acid helps prevent birth defects. The avocado resembles the pregnant womb and the seed the baby. The contour of a banana mimics the shape of muscle strands. Bananas are high in potassium, which lowers blood pressure and improves circulation, making blood readily available to the muscles during exercise. Nature is so incredible if we just pay attention. Although, there has been some effort with the five-a-day message to get Americans to eat more veggies, we are not choosing the most nutritious ones. The top six produce items on Americans plates are iceberg lettuce, tomatoes, french fries, bananas, orange juice, and apples. Whats missing? Nutrient and fiber rich citrus fruits and cruciferous vegetables like broccoli, kale, brussel sprouts. Less than 10% of Americans regularly eat whole oranges or cruciferous vegetables. Because these fruits and vegetables are rich in vitamin C and the B vitamin folate, and other disease fighting phytochemicals, they are considered super foods and provide that extra nutrition to keep the body healthy and happy. How about adding one citrus fruit and one cruciferous vegetable daily. If fat loss is one of your goals, eating fiber rich fruits and vegetables is a great way to fill up on fewer calories while getting optimum nutrition. Are you one of those people who drink rather than eat your fruit with orange juice every morning? If so, consider this: one medium orange has 60 calories, 15 grams of carbohydrates and 1.6 grams of fiber. One cup of concentrated orange juice has 111 calories, 26 grams of carbs and 84% less fiber than the orange. What a simple change to make. The resulthalf the calories, more complex carbohydrates, and lots more fiber.

www.FitnessExpertNetwork.com

- 672

Personally, even though I try to eat a healthy diet, I struggle with getting plenty of vegetable servings. So here are a few hints for adding fruits and veggies to your day.

Put fruit in your cereal or puree it on pancakes instead of syrup. Add a mashed banana to eggs and milk for French toast Make a smoothie with berries or bananas (berries are a high fiber fruit) Make an veggie omeletthen add a side of sliced tomatoes and avocado Add spinach or other greens to a sandwich instead of iceberg lettuce, then pile on the onions and tomatoes Add greens to mashed potatoes- broccoli, garlic and onions delicious Mix frozen broccoli into prepared spaghetti sauce Eat more peas, beans, and lentils. Make a taco with black beans instead of meat. After shopping put veggies in snack or sandwich bags before putting them away in the refrigerator. When you go somewhere grab a bag to go. Cherry or grape tomatoes, baby carrots, small assorted peppers all work well for this. One of my favorite quick meals is to cover a plate with baked tortilla chips. Add slices of cheese to the chips and set aside. Chop one tomato, half an onion, and some fresh jalapenos. Melt the cheese on the chips and pile on the tomato, onion and peppers. You have two vegetable servings and lots of yum. Just add extra veggies to everything- pizza, soup, salads, casseroles, pasta, omelets, sandwiches

There is one important piece of advice I must pass along. If you are serious about eating more fruits and vegetables, increase the amount slowly and drink plenty of water. A quick increase in fruits and veggies will leave you bloated and with lots of gas. Not a pleasant experience at all.

About the Author


Carol Klingsmith is a registered nurse, Gold Certified Clinical Exercise Specialist and Lifestyle and Weight Management Consultant with the American Council on Exercise (ACE). She writes a monthly column, The Wisdom of Wellness and is one of the authors in a soon to be released book, titled "101 Great Ways to Improve Your Health." Her website is www.carolswellness.com.

www.FitnessExpertNetwork.com

- 673

Fitness Recovery For The Recovering LowCarb Addicts


By Chad Cannon
Fitness Rehab for the Recovering Low-Carb Addicts
Have you tried every diet out there? The latest being the low carb craze. Have you tried the most effective way to lose the unwanted body fat? The jiggly stuff around your waist, arms and back side you've been trying to get off for years? Well, do I have the answer for you?

Eat right and exercise!

You have heard that for years upon years. Why? Because it's the only thing that really and truly works. There are three things that help you lose lots of weight. 1. Healthy eating 2. A concern for muscle 3. A concern for the heart Healthy eating is simple! Just eat better than you have. Keep the numbers as low as possible on the sodium, sugars, saturated fats and trans fatty acids. Drink lots of water, and don't ever believe what the marketers tell you on the front of the package, like 'no sugar added'.

Read the label! Read the label! Read the label!

Try to eat a small amount every 3 hours to keep that metabolism revved up. The last and most important thing is to give yourself one bad thing every day! Having a concern for muscle is a very important factor in losing body fat. Strength training is needed, however, you don't have to be a bodybuilder to lose fat. Thirty minutes 3 times per week of a total body workout will help you gain muscle tone. You WILL NOT get big, bulky muscles by strength training, unless you are genetic freak and you are on steroids, which I highly recommend NOT doing! A great way to get a fast, total body workout is to do 'functional training'. Functional exercises work many muscles at once, meaning faster workouts and more calories being burned. Talk to a fitness professional if you've never done this type of training. There is

www.FitnessExpertNetwork.com

- 674

no excuse not to do some sort of strength training. And as we get older, the more strength training we need! Lastly, having a concern for the heart is just as important, if not more. Remember that the heart is another muscle so it must be trained just like any other muscle. Training the heart is what makes us 'fit'. Strength training does not make you 'fit'. Strength training gives you strength to perform different movements. We become 'fit' by performing cardiovascular training. Anything that gets the heart rate up for a longer period of time is cardiovascular training. I recommend 3-4 times per week of an average of 30 minutes each time. Bike riding, power-walking, running, swimming, tennis, kayaking, you name it! There you have it. The most effective way to lose some inches, and be healthy. No more fad diets! No more magic 5 minute Ab Blaster gadget you bought off an infomercial. Eat right and exercise is all it takes!

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com

www.FitnessExpertNetwork.com

- 675

Keeping Kids Healthy During Halloween!


By Chad Cannon
Keeping Kids Healthy During Halloween!
How will all that sugar and fat pack on the pounds? Halloween is one of the most unhealthy holidays each year, especially for our children. This holiday is one HUGE reason why most of our children are obese today. They gorge on sugar for almost an entire month, if not more, after Halloween. I personally love Halloween, and the candy that comes with it, but there are healthier' alternatives that we all must use. You see, when the body takes in a high amount of sugar, that sugar is directed into the pancreas. The pancreas releases insulin instead of glycogen. The insulin goes directly into the fat cells makes them bigger. The fat cells sends out glycogen to the blood stream making you 'feel like' you have a good amount of energy when you really don't. Meanwhile, your fat cells are becoming bigger and bigger. What are healthy, but tasty, alternatives people can give to their kids? There are plenty of sugar free, less sugar or even lower or no sodium candy out there. Give those out as treats instead of the normal sugar loaded candies. What are the "healthiest" candies out there? If you are going to give out the norm on Halloween to all the children, read the labels to see what candy have the least amount of sugar and saturated fat in them, then just choose the best ones. Some better choices might be fruit roll-ups, crackers & cheese packs, animal crackers, raisins, granola bars, cereal bars, trail mix. A much better snack would be organic candy or chocolate. You can find organic hard candy at many different places as well as organic chocolate, even organic fruit snacks. These are much healthier gifts to give out. What quick methods of exercise can children and adults use to burn off calories after eating that 13th mini-Snickers bar? Have your family do a relay race with the left over pumpkins running back and forth while holding the pumpkin overhead. It's so much fun trying not to drop those pumpkins on your head and it's great for the family as well.

www.FitnessExpertNetwork.com

- 676

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com

www.FitnessExpertNetwork.com

- 677

Toning Up With Healthy Eating


By Chad Cannon
Eating healthy to get any results for a good toned body is essential. If you're not eating the correct amount of times per day and not eating the correct ways for your specific goal, you may not have any hope of reaching the full result you want. So make sure you are eating supportively! Here's how: We want your metabolism to be as fast as possible! One major way of helping that along is to eat more often! Scientifically, your metabolism WILL slow down if you go over an average of 3 hours without eating. That's just the way the body works. We have absolutely no control over that. So we need to beat it to the punch. Who ever came up with the 'Three Square Meals Per Day' phrase? My personal opinion is: NO ONE! I think this is what society just created into. We all need to break out of our three square meal shells and move on to five or six round meals per day. I like to call them 'round meals' simply because I have always used round plates, not square ones. I also hate using the big dinner plates. I LOVE using the smaller salad plates. Why? Because the plate cannot hold as much food. When I talk about eating more meals, I'm talking about much smaller ones. If you want to think of it in terms of calories, then no more than 600 calories per meal. The goal is to be kind of hungry again 3 hours from the last time you ate. Always remember that: Be hungry again in 3 hours. Let's start with breakfast. YES, it is the most important meal of the day. Why? Because you haven't put any energy into your body in 6-10 hours while you were sleeping, so if you skip the most important meal, breakfast, then you have slowed down your metabolism since it's been way over 3 hours since you last ate something, and your body has absolutely no energy to run on, so it pulls from other sources within the body making your fat cells bigger and making more of them. Is this what you want your body to do? Of course not! So make sure you eat breakfast every morning!

What should I eat, you ask? Good question!


You must have some kind of complete carbohydrate since carbohydrates are the ONLY source of energy we get from food. You can have some good protein to go with it as well. An example would be a piece of who grain toast with peanut butter and some cottage cheese with blueberries on top. Here are some other great examples of good breakfast items?

Whole grain cereal (ex. Kashi) with low fat yogurt (ex. Dannon light) 1 or 2 scrambled eggs with half cup of oatmeal Frozen fruit smoothie with juice or water, yogurt and whey protein powder Low fat cottage cheese with berries or granola

www.FitnessExpertNetwork.com

- 678

Whole grain toast with 1 tbsp peanut butter or you can add 1 tbsp Barleans Flax Seed Oil Meal Replacement Shake Fruits with low sugar (ex. Any name that ends in 'Berry', like blueberry's)

A good second meal option would be...


Small piece of fruit with peanut butter Meal Replacement bar or shake Whole grain wheat crackers with peanut butter Low fat cottage cheese with blueberries or granola Light yogurt (1 cup) w/ handful of nuts Fruit smoothie with 1 scoop whey protein powder Fruit w/ handful of nuts Apple slices w/ low fat cheese

What about lunch?


Deli sandwich on 1 piece of whole grain bread with cup of soup Bowl of chili and side salad Salad with lean protein (4-8 ounces of chicken) One serving of lean protein and two servings of carbohydrates, one being a serving of starch Meal Replacement shake

Forth meal options are same as the second meals options. Dinner Sample Options are pretty easy:

One serving of lean protein (chicken, fish) with veggies of choice and salad.

Every now and then a starchy carbohydrate is okay, but not too often such as whole grain bread, sweet potatoes, wheat pastas, and brown rice. If you want to, which I do recommend, have a bit more to eat a few hours after dinner. I recommend the same options as the second and forth meals. Some things to keep in mind: Always read the labels! Look at serving sizes and how many servings there are. If the label says 0 grams of fat yet there are 700 servings with each serving being 1/3 of a second spray, guess what? After that 1/3 of a second there is now fat! Always read the servings and serving size! Also look for key works in the ingredients for sugars like sucrose, fructose, lactose, glucose, dextrose, honey, sorbitol, maltose. Hydrogenated, enriched and high fructose corn syrup are the 3 big ones. One of the most important things to go into the body and
www.FitnessExpertNetwork.com - 679

helps increase our metabolism is WATER! You hear people say drink 8 glasses per day. Well, they are correct, but the way that sounds seems like so much water. Start carrying around a water bottle everywhere you go. Take a small sip every 5 minutes. Don't drink 1/2 of a bottle at once, just a small swig over and over, all day long. When the water runs out, just fill the bottle back up again. Before you know it, you will be through four or five bottles and you didn't even notice. And it won't seem like a lot since you are spreading it out over time. Now you are set to eat healthy and tone up!

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com

www.FitnessExpertNetwork.com

- 680

"Die With a T = Diet"


By Chris Hill
Think about it, if you are always on a diet have you ever reached your goal? I have fitness consults all the time where clients say they have done this diet and lost 25 pounds, done that diet and lost 15 pounds, or done the cluck and duck diet and lost 50 pounds, but they sit in front of me weighing 30-50 pounds above their ideal weight. By doing the math these people should weigh 15 to 20 pounds from all the extreme weight loss gimmicks they have tried. If I hear a client refer back to a result they got on a previous diet again I think I am going to scream. Start thinking forward not in the past. Obviously the past did not work or we would not be here today. The dieting industry is a very tricky industry. There are so many ways to trick the brain into thinking you are losing weight. If you go by the scale it is very easy to trick the brain. Water is the biggest trick of all when it comes to diet companies. They have learned how to get you started on their products and magical methods and see a drop in the scale weight. Most of this drop in weight is from water and muscle (our most metabolic tissue). Our metabolisms and pocket books both go down the drain with this false scale weight loss. There are a couple of ways to get the body to lose water, one is simply caloric deprivation, another is carbohydrate manipulation, or you can also take a diuretic. All these methods when put on a scale will lead you to believe ?the diet is working!? When your body starts losing weight from caloric deprivation, or carbohydrate manipulation, you are more than likely losing three things. Water, muscle and some fat. If your goal is to lose body fat and long term weight loss, which it should be, then water loss means absolutely nothing. It is basically a way for diet companies to make money off of you. If you stay in a caloric deprived state for long enough your body actually becomes protective of its fat. It will horde fat, and may even begin to work to store more fat for later use. Our bodies are genius at many things but it can't understand when we do not feed it enough. When we starve ourselves, our bodies shift into a state where it will preserve and accumulate fuel for the future. This accumulated fuel is of course stubborn body fat. If you remain in the caloric deprived state too long, then your body begins to cannibalize itself. It goes after your hard earned muscle tissue. Even though the scale is still showing weight loss, things are about to get ugly.
www.FitnessExpertNetwork.com - 681

There is a point where all diets begin to stop working and it gets harder and harder to get those last few pounds off. The plateau is the term I hear often in the gym. The plateau usually forces people to decrease calories more and increase activity, which creates more of the starvation process. Then it becomes a vicious cycle. Once you hit the plateau it gets a little harder to stay motivated, sweets begin to be a little more tempting. You start to beat yourself up about the lack of progress. Bad habits start creeping back into your life. Before you know it you are right back into the old habits that got you on the diet in the first place. But this time the overeating and lack of exercise will affect you even more because the diet slowed your metabolism by eating up so much muscle. It feels like weight gain is more rapid than ever, and it usually does not stop at the weight you started the diet with. After being overweight and feeling miserable a few months you are on to the next hottest diet craze. The whole process begins over again. You look back and twenty years has gone by and you are still overweight, still looking for a quick fix, and it is more difficult than ever to lose weight. You now go to your Doctor asking for thyroid testing or searching the internet for an answer to why you can not lose weight. You have been on every diet know to man and feel there is nothing out there that can help at this point. You truly feel as if something is wrong with you. The truth is every one responds different to each food they eat. But if you develop healthy eating and exercising habits that you can consistently do your return for the effort will outweigh any quick fix diet in the long run. The end result of die with a T is loss of weight on the scale in the beginning, hunger, loss of energy, disappointment, frustration, guilt, metabolic slowdown, residual weight gain, much easier to accumulate and store fat, and most important many increased health risk that leads to an early death. The best advice there is for someone wanting to lose weight is to hire a professional. Find out from a true fitness or nutrition professional (not the diet center on every corner) where to start with what you have. Make some minor adjustments to start, and begin a lifelong journey at improving on your eating habits. Each day strive to improve upon the day before. You will look back in 5 years and you will not believe the way you use to eat and the way you use to look. From this day forward never go on a diet again. Learn how to eat healthy and your body will be healthy.

www.FitnessExpertNetwork.com

- 682

About the Author


Chris Hill is a NSCA certified personal trainer. He is the owner of Personally Fit by Chris Hill Inc. His website is www.personallyfitbychrishill.com

www.FitnessExpertNetwork.com

- 683

"How To Design A Nutrition Plan To Gain Muscle And Lose Fat All Year Around"
By Chris Hill
How To Design A Nutrition Plan To Gain Muscle And Lose Fat All Year Around. Educated business people are usually successful, but not always when it comes to designing a nutrition plan that will allow them to gain muscle and lose fat. They have learned that educating themselves, seeking the advice of others, and looking for more opportunities are the keys to prosperity. We say "generally successful" simply because many intelligent business professionals frequently overlook their health while on life's journey to become wealthy. On the whole, most working people have erratic schedules and let their fitness and dietary plans suffer. Attacking your fitness program twice a week with the same tenacity as making a business move will likely lead to injury. Instead, you should have a well-planned and moderate fitness program that is completed three to four times per week. Moderation and consistency are the key to any long term fitness plan. I cannot stress this enough. Without a shadow of a doubt, you will increase results, decrease body fat, lower cholesterol, and have more restful sleep when you follow a moderate and consistent fitness plan. There are some important questions to consider when making the decision to get fit. Most people begin by lifting too much weight in the beginning stages of their weight training program. Learning correct technique is much more important than throwing around 15-20 extra pounds of weight to impress others. When it comes to cardiovascular training, the common mistakes include using improper shoes for running, and operating a "cardio" machine at too high of an intensity level and using improper form. A mistake that will dilute any hopes of a bikini body is the idea that cardiovascular exercise is all you'll need to acquire a lean body. There is enough data to fill an entire book to prove that you need weight training to optimize your fat loss. You need to complete both weight training and cardiovascular exercise for the best and most expeditious results. Without going through a fitness assessment it is virtually impossible to know about you as an individual, it is not possible to tell you the specifics of how your program should be developed. You must seek the advice of experts in whichever type of program that interests you. When you research a personal trainer, look at his or her education, years of experience, certifying organization, personal appearance and references. Your trainer should have a degree in a health-related field and/or certifications in his or her area of expertise. Practical experience is equally important. I have hired trainers with master's degrees who have a difficult time teaching. As for their appearance, they should
www.FitnessExpertNetwork.com - 684

be well-groomed, fit, and well-spoken. If your trainer takes pride in himself or herself, they will transfer those traits to your training program and the respect they give to you. References are a great way to gain knowledge of an individual's fitness training business practices. Ask your friends or physician. Many business clients have atrocious eating habits. I have found over the years and after working with hundreds of clients that eating habits are the number one reason for failure in attaining optimal health and fitness. The habit of eating a balanced satisfying meal is very often the missing link in optimal health and fitness for busy professionals. How can a busy professional gain muscle and lose fat? Who should you believe when seeking nutritional advice? To answer this question, first consider the difference between a Registered Dietitian (RD) and a nutritionist. Because we are bombarded with so much nutritional information it is very hard to decipher whether the source is legitimate or not. So be careful and let results of your trainer be an indicator of their knowledge. What and when should you eat? There is so much contradictory nutritional information out there including: eat carbohydrates or don't eat carbohydrates; eat before going to bed, do not eat three hours before bed, or do not eat after 6 p.m.; combine foods, or do not combine foods. It appears that there is no end to this litany; hence, you should ignore the folklore and the hype and get your nutrition information only from an expert in the field. Many of my clients travel frequently. These clients are constantly eating on the run. My clients usually come to me with the same goals: loose weight, tone up and increase their energy. Although one may think that these are mostly aesthetic concerns, the truth is that body composition or ones body fat percentage is a true measure of health as opposed to how much they weigh. You may even be surprised to find that a pint of water (two cups) weighs a pound; and that you may gain or lose a pound or more during a strenuous workout session. Thus, your success or progress cannot be based on your body weight. In fact, as you start to exercise, your body starts to store more "glycogen" in your muscle cells. This can be called our fuel, which is simply many glucose or blood sugar molecules hooked together and stored in your muscles and body cells for later use. These glycogen molecules are so highly concentrated that your body must also store water in your cells along with glycogen in a ratio of 1:3 (one molecule of glycogen to three molecules of water). Because water weighs a pound for every pint and glycogen also weighs considerably, your weight is sure to increase as you increase your exercise levels, and your glycogen and water storage increases in response to the increase in exercise. The more you exercise, the more your body begins to store glycogen and water. In the body there are thousands of cells that fill up with glycogen and water so you can use it as fuel next time you exercise, causing an increase in body weight, but not necessarily in body fat. The only way to know the difference is to measure your body fat percentage regularly.

www.FitnessExpertNetwork.com

- 685

If you see a gain in muscle and a loss in fat you know you have a perfectly designed fitness and meal plan. If you see a gain in muscle and a gain in fat, you know the meal plan includes too many calories. Finally, if you see a gain in fat and a loss in muscle you know you are either not eating enough protein, or not eating enough calories, or over exercising. This is why it is critical to log your foods and let your trainer help determine a "baseline" on how your metabolism is working and how it reacts to the nutrition and exercise plan designed for you. Typically, four to six weeks of observation is enough time for making adjustments until the right trend is established. At that time, you may reduce your food log to one week out of every three. After you have reached your muscle mass goals and body-fat goals, you can meet once every four weeks with your trainer about nutrition to make sure you continue down the correct path and/or establish a maintenance program, depending on what your goals are. As trainers we help you achieve their goals of gaining muscle and losing body fat by teaching them three basic rules of success that are easy to follow no matter where they are. Before we discuss the rules, let's review how fat is stored in our body. Food consists of three macronutrients, namely, carbohydrates (CHOs), fats, and proteins. Whenever we eat CHOs they first go to the stomach where they are digested, and then proceed to the intestines where they are absorbed into the bloodstream in the form of glucose (blood sugar). As blood glucose levels rise, the body secretes insulin, a hormone that is responsible for storing glucose in muscle and organ cells in the form of glycogen. Normal blood glucose levels are between 80 and 120 mg/dl, and whenever blood glucose levels fall below 80mg/dl we feel hungry. If the glucose concentration were to fall well below 80 mg/dl the body would react by slowing down its metabolism to save energy. Of primary importance to us, however, is the fact that whenever our blood glucose levels rise above 120 mg/dl the residual glucose is stored as fat. So the secret to dietary success is to control blood glucose levels throughout the entire day as a means of maintaining high metabolism and therefore minimizing fat storage, while at the same time avoiding overeating. Because blood glucose control is very important in controlling diabetes, many studies have been conducted to determine how different foods affect blood glucose levels. One study is the "gastric emptying time test," or how long it takes food to leave the stomach. The reason this is a very important study is that the faster something leaves the stomach, the faster it causes blood glucose levels to rise. Usually, the faster blood glucose levels rise, the more effectively glucose gets stored as fat (due to larger insulin secretions), and therefore, the more quickly blood glucose levels drop causing hunger pangs. Gastric emptying time studies show that the longest time that CHOs will stay in the stomach is one hour. In contrast, protein will stay in the stomach two hours, and fats from three to five hours. This is why you find yourself getting hungry 20 to 40 minutes after having a piece of fruit, or some bread, pasta, rice, veggies, or even some cereal. And this is also why you feel stuffed for four hours after having a high fat meal.
www.FitnessExpertNetwork.com - 686

We also found that when you combine a protein with a carbohydrate, both the protein and the fat (since most proteins have some fat in them) cause the carbohydrate to stay in the stomach longer (approximately three and a half to four hours), which basically means that this increases gastric emptying time, a good thing, because a longer gastric emptying time also means a slow and controlled increase in blood glucose, which lessens the chances of storing a large portion of this meal as fat due to a fast rise in blood glucose. A longer gastric emptying time also means mild successive increases and decreases in blood glucose levels caused by the longer time that it takes for food to leave your stomach. As a consequence you are satisfied longer, doing away with your sweet cravings which usually arise as a means of raising low blood glucose levels after a quick drop. With this understanding, it makes sense to eat protein every time you eat a carbohydrate. This will increase the gastric emptying time, lessen blood glucose swings, and satisfy your appetite. This raises the question, "what is a protein?" Even today after all those fad protein diets, people are still confused about the difference between a protein and a carbohydrate. One way to remember is: If it walks, swims, or flies, it is a protein; if it comes from a plant, it is a carbohydrate. Indeed beans are high in protein, as are many other legumes, plants and even some vegetables. However, in an effort to simplify things and to justify our generalization, we have looked at the largest component of a food, and grouped foods based on this component. Therefore, even though a 1-cup serving of beans has 15g of protein, it also contains 40g of carbohydrates - beans are therefore categorized a carbohydrate. In an analogous fashion, although an avocado is a fruit, because of its high fat content it is considered a fat. And although milk and yogurt come from cows' milk, following the same logic, both milk and yogurt are categorized as a carbohydrates. Given the fast gastric emptying time of carbohydrates, no wonder you can be hungry by the time you get to your office after having a bowl of cereal with milk, several pieces of toast with jam or jelly, and a glass of OJ! These are all carbohydrates that leave your stomach quickly, raise your blood glucose levels quickly, causing an insulin secretion that most likely stores everything you ate for breakfast as fat, all the while rapidly lowering your blood glucose levels. You then go until 1 or 2 p.m. without eating, further slowing down your metabolism (remember, low blood glucose levels cause your metabolism to put on the brakes) which will most likely cause you to overeat at lunch or if you are "disciplined enough" and just have a salad for lunch, by the time you have dinner at around 7:30-8:00pm you find that you are ravenous and cannot be satiated no matter what or how much you eat. But stop! Haven't you heard that you are not supposed to eat after 6:00pm? So, you might as well go to bed hungry. After all, once you fall asleep, you won't need any energy, will you? The truth of the matter is that the human body will do anything to survive. Since fat is long-term stored energy, the human body will forgo burning fat and will go through a process called "gluconeogenesis," which simply forms new glucose."
www.FitnessExpertNetwork.com - 687

Sounds harmless until you realize that the pathway by which new glucose is formed is by secreting cortisol, a hormone responsible for breaking down muscle tissue and turning it into sugar or glucose, so that you can continue to breathe, walk, talk, think, exercise, etc. So even though you think you are not eating, you are eating the most important tissue we use for fat loss - you are eating your own muscle -slowing down your metabolism, and storing fat. This is completely opposite of what we need to happen. Because muscle weighs more than fat (muscle takes about two thirds less room than fat for the same weight), as you eat your muscle you lose weight, so, there is no reason to weigh and get excited about seeing lower numbers on the scale! In the worst case, your body may be entering a downward spiral of continual fat storage and suppressed metabolic rate...hmmm, something to think about. Based on gastric emptying studies and blood glucose control we've come up with three basic rules to help you keep your muscle mass, and get rid of fat. Rule No. 1 is to eat every three and a half to four hours whether you are hungry or not. Rule No. 2 - the most important rule - is to eat protein every time you eat a carbohydrate. Of course, we want the protein to be low in fat. Before getting to the third rule, let's discuss carbohydrate servings. As blood glucose control is the most important aspect of a nutrition and exercise program, and given that the only macronutrients that really have an effect on blood glucose levels are carbohydrates, we must be able to determine in some fashion what is an appropriate portion of carbohydrates. Along with a portion of carbohydrates, we also must determine a portion of protein and a portion of fat so that we can not only control blood glucose levels but also control our calories. There was a study conducted by the American Diabetes Association that determined how small a carbohydrate dose it would take to raise blood glucose levels a noticeable amount. It turns out that it took exactly 15g of carbohydrates to do it. Because the word "serving" had already been used by millions of manufacturers of food products we could not just redefine the word. The ADAs decided to come up with their own name for a serving and decided to call a 15g-serving of carbohydrates an "exchange." Therefore, even though an entire English muffin may be one serving, since it has 30g of carbohydrates it is considered two exchanges. So, instead of having a cup of oatmeal every morning, you're actually having two carbohydrate exchanges. You may very well choose oatmeal, bread, cereal, pasta, rice, potatoes, pancakes, muffins, etc., until you reach the prescribed number of 30g of carbohydrates or two exchanges. Rule No. 3 is to become aware of what an exchange is and how many you need per day as well as in what combination. A nutrition professional can simply use a formula to estimate your basal metabolism rate (BMR). This formula takes into account your gender, present weight, height, and age. Once your BMR is calculated, the next step is to calculate your sedentary activity
www.FitnessExpertNetwork.com - 688

calories, or simply put, how many calories you burn in a day that has no exercise. The next step is to determine how many calories you do burn while exercising. Once we figure all these calories out and add a few other constants based on your body fat percentage, frequency and duration of exercise, we move on to designing an ideal meal pattern for you. A qualified nutritionist can put together a sound meal plan based on your BMR and your exercise activities. The number of carbohydrate exchanges you will be eating per day depends on your weekly cardiovascular and daily living activities. In contrast, the number of protein exchanges that you will be eating per day depends on your body weight as well as the type of exercise routine prescribed for you. Finally, the number of fat exchanges that you will be eating per day will be the equivalent of 15 to 30 percent of your total caloric intake. Such a balanced meal plan will ensure that you attain your goals of gaining or maintaining muscle mass while losing body fat.

About the Author


Chris Hill is a NSCA certified personal trainer. He is the owner of Personally Fit by Chris Hill Inc. His website is www.personallyfitbychrishill.com

www.FitnessExpertNetwork.com

- 689

"What Is A Calorie?"
By Chris Hill
What is a calorie? This is so misunderstood. If you do not know what a calorie is, it will be very difficult to lose weight. So let's define it: A calorie is simply a unit of energy. Yes, when you are eating a piece of fruit containing 100 calories, you are consuming 100 units of energy. If you eat two slices of pizza containing 1200 calories, you are consuming 1200 units of energy. So, let's say on a given day you consumed 3200 calories, or units of energy, and through your daily activities and exercise (and you better be exercising!) you burned 2700 calories. That will leave you with an excess of 500 calories. Agreed? Good! FACT: Energy cannot be created nor destroyed; it can only be transformed from one form to another. Knowing this, what do you think happens to the excess 500 calories that you consumed for that day? It is plain and simple, People; it gets stored as fuel for later or most of the time fat. FACT: One pound of fat is made up approximately 3500 calories. Knowing this, if you consume an excess 500 calories every day for an entire week, what did you just do? You just gained a pound of fat! (500 calories per day x 7 days = 3500 calories per week = 1 pound of fat per week) Are you getting the idea yet? Let me break it down in more of a long term scenario. Let's say you, on average, are in a calorie excess of 100 calories per day, which is an extremely easy thing to do. Over the course of a year that amounts to an excess of 36,500 calories! Divide that 36,500 excess by 3500 calories contained in each pound of fat, and you just gained 10 pounds of fat, simply by going over your recommended calorie allotment 100 calories per day. That is how sensitive the human body is! 100 calories a day - that's 10 ounces of soda, an apple, or a serving of low fat yogurt. That is how simple it is to gain fat. And it does not matter where the excess 100 calories come from; they can come from any of the macronutrients (proteins, carbohydrates, and fats). FACT: Once you go over your calorie allotment for the day, those excess calories will be stored as fat! What are carbohydrates? Carbohydrates are caloric nutrients containing four calories per gram. They are the body's #1 source of energy, especially during exercise. They also
www.FitnessExpertNetwork.com - 690

help regulate digestion and utilization of proteins and fats. What are proteins? Protein, like carbohydrates, is a caloric nutrient containing approximately four calories per gram. Besides water, protein is the most plentiful substance in the body. Proteins are the "building blocks" of the body. They help build and repair tissues of the body. They provide energy, and are involved in preservation of the immune system. However, eating too much protein does have its drawbacks. Consuming more than 30% your total caloric intake from protein forces the kidneys to overwork. It also depletes calcium levels in the body and contributes to fluid imbalance or dehydration. What is fat? Fat is a caloric nutrient containing nine calories per gram, as opposed to carbohydrates and proteins which yield only four. Fats are a major source of energy, especially for aerobic activity. Fat helps protect the body and helps keep organs in place. It is the major insulator of the body. It helps transport vitamins A, D, E and K. Overeating any of these macronutrients will result in weight gain. They all play a huge role in human body functions, which is why they are called MACROnutrients. (Macro meaning large, of large importance to the body.) You need them all, and a good place to start is 55% of food coming from carbohydrates, 30% coming from protein, and 15% coming from fat. Lets break down a daily plan if all we know is your weight. For example if you weigh 150 pounds and are looking to lose weight. First we must establish a base line of calories to begin with and make adjustments from there. Lets start with protein. To find Protein Intake: Multiply .7 grams per pound x your body weight. 150 lbs x .7 =105 grams of protein per day 105 grams x 4 calories per gram = 420 calories per day from protein. Carbohydrate Intake 150 lbs x 1.25 = 187.5 grams of carbohydrates per day 187.5 grams of carbohydrates per day = 750 calories per day from carbohydrates. Fat Intake To find fat calories add 420 +750 = 1170 calories divided by .85 = 1376 calories. Then subtract 1170 from 1376 = 206 calories from fat 206 divided by 9 = 23 grams of fat per day. Total calories = 1376 per day. This is a simple method to get you started in determining how many calories your body needs. You would make adjustments depending upon activity level, body composition, and many other factors. But this is a great place to start.

www.FitnessExpertNetwork.com

- 691

Understanding calories is the first steps in establishing a healthy diet. You are on your way!

About the Author


Chris Hill is a NSCA certified personal trainer. He is the owner of Personally Fit by Chris Hill Inc. His website is www.personallyfitbychrishill.com

www.FitnessExpertNetwork.com

- 692

Exercise Right By Eating Right


By Crystal Quintana and Elaine Peabody
Do you ever feel like youre completely drained only five minutes into your workout? Or do you find that it takes your body hours to recover after exercising? It might not be the exercise itself that is draining you. It could be that you re not eating right. What you eat before you work out is an important consideration. Eating too much or too little right before you exercise can significantly affect the quality of your workout. Even if you eat at the right time, what you eat determines how much energy you have to exercise. Without proper nutrition you are cheating yourself out of a satisfying workout, and probably making your workout more difficult to complete. By following these guidelines you can help ensure that your body is getting the fuel it needs to carry you through your exercise routine. Timing is everything when it comes to eating before a workout. Eating too much can make you feel sluggish and even cause cramping and diarrhea. The muscles in your digestive track are being forced to compete with each other for energy and resources. On the other hand, eating too little before working out can be detrimental as well. You may feel faint, weak or tired. So, make sure you time your meals right.

Always eat a full breakfast. This will start your day off right. If you plan to exercise within an hour after breakfast, eat a smaller breakfast. But make sure you eat something that will raise your blood sugar, such as a sports drink. Time your meals. Always eat large meals at least three to four hours before exercising. If you are just eating a small meal, two to three hours before exercising is OK. Dont skip meals. Skipping meals results in low blood sugar. If you are very busy during the day, and dont have time to eat a meal, make sure you have a healthy snack on hand. A piece of fruit like a banana is easy to take with you and eat anywhere. Eat after your workout. Your muscles need to refuel after a workout. Try to eat protein and carbohydrates within two hours of your workout. This will help your body recover.

What you eat is as important as when you eat, and carbohydrates are your bodys best source for fuel. When selecting carbohydrates make sure you choose items that are also low in fat. Cereals, whole grains, fruits and vegetables are good choices for carbohydrates and are also great sources of vitamins, minerals, fiber, and antioxidants. Protein is important in your diet, but unlike carbohydrates, protein does not provide your body with significant energy while you exercise. However, protein is essential in muscle repair and growth. It is not necessary to eat protein before your workout, but it is a good idea to eat some afterward.
www.FitnessExpertNetwork.com - 693

Protein is readily found in meats, dairy products and nuts and even small amounts of protein can help you recover from strenuous exercise. One of the most important things to consider in your diet before you exercise is water. If you are properly hydrated, your body can adequately sustain physical activity. On the other hand, not getting enough to drink when you are exercising can be extremely dangerous. Your body produces heat, and then you sweat. When you sweat you lose electrolytes such as potassium, calcium, and sodium. If you dont replenish the electrolytes in your body, you can become dehydrated. This is why it essential to drink at least one glass of water before and after your workout. You should also take a drink every 10 to 15 minutes while you are working out. Some people would rather drink sports drinks than water when they are exercising, but unless you are exercising for more than sixty minutes, sports drinks are not necessary. Water is generally the best way to replace fluids, but for extended periods of exercise, sports drinks can help your body maintain its natural balance of electrolytes. These are just some guidelines to get you started and help you pay attention to the foods you eat and how they may affect you workouts. Everyone is different and you may notice that your nutritional needs vary somewhat from these guidelines. Just keep in mind that what you eat and when you eat it can help or hinder you exercise efforts. If you are feeling too tired to work out or if you have a difficult time recovering from exercise, try re-thinking your food choices. It just might be the key to your best workout yet!

About the Author


Visit www.theCQmovement.com to get more great snack n go ideas.

www.FitnessExpertNetwork.com

- 694

Grab N Go Snack Ideas


By Crystal Quintana
Its quite common that most of us eat on the run, in the car, at our desk, or grab a calorie filled candy bar from the snack box in the break room at work. Our time is pressed with multiple obligations throughout the day, and we need food that is easy to grab 'n go. But most of the time, one important detail is forgotten when we leave the house in the morning-we forget to make sure that our grab 'n go choices are healthy. Unfortunately, its most of the not so healthy snacks that fall into the grab 'n go, fast, or easy categories. What if we took a few minutes over the weekend to consider our healthy snacks for the week ahead and prepare them in easy to go, portable containers? This kind of organization may require some thinking ahead, and the items may require refrigeration or a container. But these healthy choices can still be simple and quick. Soon your snack planning will become routine, and you'll find yourself keeping healthy foods stocked at home for quick preparation. Thinking ahead and using a little creativity over the weekend can put you on the right track to making healthy choices part of your new lifestyle, and those choices will certainly create lasting results. Here are some snack 'n go suggestions to help you balance your busy life with healthy choices.

Celery sticks with peanut butter and several raisins on top Mixed berries (these freeze well in plastic bags) Whole-wheat crackers and low-fat string cheese Trail mix Nuts or nut mix (about a handful) Grapes (in a baggie) Fruit smoothie in a thermos Cucumber slices (lightly salted or with nonfat Italian dressing) Yogurt and granola Tuna and cottage cheese in mini-containers Rice cakes with peanut butter (a nice blend of carbs and protein) Low-fat cheese cubes Hardboiled eggs Deviled egg (placed in small container) Fruit yogurt cup (add in some fresh fruits or nuts for a boost) Vegetable sticks with a little packet of dip (low fat salad dressing packets) Broccoli bites Cauliflower bites Half of a turkey or tuna sandwich on whole-wheat bread Leftover chicken or turkey slices (great to eat cold) Healthy fiber-rich or grain cereal (place in a baggie or small container) Pickles (wrapped in foil or plastic wrap) Box of raisins or other dried fruit
- 695

www.FitnessExpertNetwork.com

Half a large whole wheat bagel with light cream cheese Apples Bananas Strawberries (or any seasonal fruit)

About the Author


Visit www.theCQmovement.com to get more great snack n go ideas.

www.FitnessExpertNetwork.com

- 696

NEVER DIET AGAIN


By Crystal Quintana
When the word diet comes to mind, many of us cringe. Why would we be so inclined to cut out all the pleasurable, delicious foods we enjoy to starve ourselves with not so tasty healthy foods. The very word diet brings a negative state of mind, not to mention an unhealthy, temporary and hungry state of being. Who would want to take on a challenge like this? A challenge that is set up for failure and normally only brings about temporary results that leave you feeling sluggish and deprived of essential nutrition. Well the good news is that you will never need to go on another diet again. Take a moment and consider switching the way you think about eating from a DIETING NEGATIVE to a HEALTHY EATING STRATEGY POSITIVE. You will soon discover simple and easy strategies on how to lose weight and continue to eat the foods you love. A positive plan for eating success will bring long term weight management, permanent results, while still living an enjoyable lifestyle. Here are some helpful tips to get you thinking about a positive eating strategy. Portion Control A BIG problem we face when eating out is out-of-control portions. I know I enjoy the occasional burger and fries from the local In n Out. But if youre a regular of fast food, you dont have to get the value meal with the big burger, bigger fries and even bigger drink. Instead, try a child-sized meal or better yet when the order taker at the drive through window tries to trick you into a larger value meal and asks if you would like a medium or large, remember that the regular size will suite just fine. You still get the burger, fries, and drink, but consume about half of the fat of the larger versions. Ordering the smaller value meals is automatic portion control and you will not be tempted to overeat. Fruits and Vegetables Now that youve got the portion control strategy up and running, look at the number of times each week you eat out at fast food restaurants. If youre eating out several times a week, choose a day to switch out the fries with a side of fruit or a salad. Many fast food chains now offer these nutritious substitutions which provide you with a great way to add some much needed vitamins to your diet. If you choose a sandwich, try loading up with vegetables like peppers, lettuce and tomato. So the next time youre at the drive through, consider these useful tips in helping you achieve your health and weight loss goals.

www.FitnessExpertNetwork.com

- 697

About the Author


Visit www.theCQmovement.com to get more great snack n go ideas.

www.FitnessExpertNetwork.com

- 698

Does Everyone Need to Eat the Same Way? Part I


By Curb Ivanic
Most people understand that proper nutrition is very important if you want to achieve ideal health and fitness. What many people don't understand is what constitutes "proper nutrition". We all need each of the three macronutrients fats, proteins and carbohydrates. In addition we all need micronutrients such as vitamins and minerals plus the basic necessity of water. However, did you know that we all don't need the same ratio of macronutrients or the same form of micronutrients? Let me explain what I mean by this. For genetic reasons, we're all very different in the way that our bodies process foods and utilize nutrients. Throughout mankind's evolutionary history, people all over the world have been forced to adapt to widely varying environmental circumstances, including very different climates and food supplies (nutrition). We all need a full spectrum of nutrients. But different people have genetically programmed requirements for different amounts of the various nutrients. It is these differing genetic requirements that explain why a given nutrient causes one person to feel good, has no effect on another, and causes a third person to feel poorly. Taking in the proper nutrients at the right time in a form that's bioavailable to your body results in good health. That is how I like to define proper nutrition. On the other hand, if you don't supply your body with the nutrients it needs at the time it needs them and in the form it can use, the result is system wide problems (excessive weight, cardiovascular disease and other degenerative diseases). Poor nutrition results in poor health. Everything you take in through eating or drinking gets broken down to be used by your cells -it's literally fuel for your body. It's the same thing as putting gas in your car. You need the right type of fuel for your car to run well. Likewise, your nutrition needs to be the right fuel for your body to run well. If you take in incorrect fuel, your cells won't be able to use it and they won't run well. Since cells make up every tissue in your body (organs, muscles, nerves, etc.), if they aren't functioning properly then you can't expect your body to function properly. Before I discuss the different "fuel" mixes let me touch on one common element that applies to everyone's nutrition. That is, everyone needs to eat as much unprocessed food as possible. In other words food that is in its natural state fresh fruit and vegetables; meat and fish that aren't canned or preserved; unsalted, raw nuts and grains; cheese, dairy and breads without preservatives and additives.
www.FitnessExpertNetwork.com - 699

The sad fact is much of the North American diet contains too much CRAP (Carbohydrates, Refined sugars, Additives and Preservatives). Food that has been overly manufactured or processed has lost much of its nutrient content and has many artificial additives. Aim to eat organic and non-GMO (genetically modified) fruit and vegetables. Buy grass-fed or free range meat and poultry as well as wild fish. Properly grown food has the best nutrient content for your body. It is in a form that is most available to your body without any harmful chemicals or drugs. An added benefit is that this food is also good for the environment. Foods grown organically and meat products raised by grazing have been shown to be the most sustainable methods of farming. In Part II of this article I'll tell you about the different fuel mixes and how to determine which nutrition strategy is best for you.

About the Author


Curb Ivanic has a Master's Degree in Exercise Science, holds the highest level certifications from the NSCA and NASM and is a Certified Metabolic Typing Advisor Level 1. His company Ultra Fitness has helped hundreds of clients in Vancouver, BC to reach their health & fitness goals. Contact him at www.ultrafitness.net.

www.FitnessExpertNetwork.com

- 700

Does Everyone Need to Eat the Same Way? Part II


By Curb Ivanic
In Part I, I explained the common element that applies to everyone's nutrition is to make unprocessed foods a majority of your diet. In Part II you'll learn about your metabolism and how to determine what "proper nutrition" is for you. First let's delve a little deeper into what happens when we eat and why nutrition is so important. We all need each of the macronutrients (fats, proteins and carbohydrates) and various micronutrients (vitamins and minerals, etc.) to live. However due to genetic reasons we all respond differently to the way we process food and the way our bodies utilize nutrients. Most people have heard the term "metabolism". Your metabolism is simply the sum of all the chemical and biological activities your body needs to perform in order to support life. Nutrition is essential because it provides the fuel that is oxidized (burned) in our cells to provide energy for all metabolic activities. The raw materials in our foods (macronutrients, vitamins, minerals, enzymes, etc.) are particularly important since they're used to repair, rebuild and heal tissue. Your metabolism operates on the cellular level. As food passes through the digestive tract it is absorbed into the bloodstream where it is transported to the cells. Once nutrients arrive at the cell they are taken into the cell and used to produce energy and to carry out the role that particular cell was programmed to do. Every biochemical process in your body is dependent on the amount of energy available, the quality of that energy and how quickly that energy gets to your cells. In other words, you're dependent on the amount of fuel you put in, the quality of that fuel and how quickly your fuel gets to your cells. Did you know that your cells are genetically programmed to take in a specific fuel mix? If your nutrition isn't providing the right fuel, your cells simply can't do a good job of burning the fuel. They cannot convert the food and nutrients you eat into energy. Whatever fuel cannot get burned gets stored as fat instead. This is the reason why some people stay slim and energized on various kinds of highprotein, higher fat diets while other people feel sluggish and gain weight by eating this way. Conversely, some people are able to stay trim and fit on low-protein, low-fat, high-

www.FitnessExpertNetwork.com

- 701

carbohydrate diets, while these same diets cause others to pack on the pounds and be chronically fatigued. So how do you determine proper nutrition for yourself? The answer is Metabolic Typing. Metabolic Typing is a technology that allows you to determine what your nutritional needs are and how to best attain them. You can do Metabolic Typing in a number of ways. 1. Read the book, the Metabolic Typing Diet by William Wolcott. The book contains the Basic Program which involves a simple self-test and then recommendations for a specific nutrition plan based on your results. There are three basic classifications or types - Carbo, Mixed and Protein. Carbo types should consume approximately 60% carbohydrates, 25% protein and 15% fat. Mixed types should consume about 45% carbohydrates, 30% protein and 25% fat. And Protein types need about 30% carbohydrates, 40% protein and 30% fat. 2. The Intermediate Program involves an online questionnaire which provides you with your specific Metabolic Type and is more in-depth than the Basic Program. 3. The Advanced Program is available only through a Certified Metabolic Typing Advisor and is a more extensive analysis than the other two programs. The results are much more specific and nutrition plan more individualized. For more information about the Intermediate and Advanced Programs please see www.ultrafitness.net. A Metabolic Type appropriate diet will help you maximize your energy; lose weight naturally & maintain your ideal weight; achieve peak athletic performance; stabilize your appetite & curb your cravings; strengthen your immunity; improve your moods & mental clarity; slow down the aging process and put an end to the confusion about what nutrition strategy is right for YOU. You don't need the same nutrition as your neighbor. But when you have the right fuel in your nutrition, you have optimum energy and therefore optimum functioning of your body. Proper nutrition makes your body balanced and efficient and you have good health.

About the Author


Curb Ivanic has a Master's Degree in Exercise Science, holds the highest level certifications from the NSCA and NASM and is a Certified Metabolic Typing Advisor Level 1. His company Ultra Fitness has helped hundreds of clients in Vancouver, BC to reach their health & fitness goals. Contact him at www.ultrafitness.net.

www.FitnessExpertNetwork.com

- 702

Eat These 7 Energy Foods, Increase Energy Levels


By Dale Andrew
If youre starting an exercise routine, perhaps youre doing so because you feel tired all the time and want to improve energy levels. You may feel your mood shift as your energy levels rise and fall throughout your day. If your car was moody or unreliable, you would probably look into getting fixed or maybe even get a new car altogether. Well, the whole body transplant hasnt been invented yet, so for now youll have to fix the body you got. Starting a regular exercise program is a step in the right direction towards increasing energy levels, but you need to change your fuel, first. As a fitness professional, I recommend solid meals that consist of whole, nutrient-rich, energy foods to my clients. Most have told me its hard to make all that food, or eat that way. I understand this. Eating healthy isnt always convenient. It isnt always cheap. But hey, whats the alternative. You have low energy and feel like crap in large part because you eat crap. If you want to increase your energy levels, lose weight, or get a better body, you must work to change your eating habits. I recognize that many of you are faced with long commutes, longer workdays, and family obligations that make it difficult, if not impossible, to follow. Many busy professionals fall into the trap of not eating at all for long stretches of the day, breaking for fast food, and then topping up with a huge supper. Clearly, this isnt the way you increase energy. In fact, eating habits like this increase stress, irritability, decrease energy, and impair the function of your immune system.

Make sure you read every word of this. Dont skip to the end.
Before I get into what specific energy foods are great for boosting sagging energy levels, lets start with the basics. If youre screwing up basic healthy eating and fat loss principles, the specific energy boosting foods cant help you. Lets examine the 5 basic energy increasing tips a bit closer: 1. You should aim to eat 4-6 small meals per day. Spacing out your meals will help regulate your blood sugar and maintain good energy levels throughout the day. 2. Avoid drinking your calories whenever possible. Drinking liquid sugar like the kind found in fizzy pop, juices, sodas, and booze is the last thing you need when youre trying to lose fat and increase energy. Stick with water and green tea. Make sure you get at least 8 glasses per day. 3. Fast food doesnt equal fast energy. Grabbing high fat, high sodium foods made with low quality ingredients can increase your waistline and cholesterol, but not your energy levels.

www.FitnessExpertNetwork.com

- 703

4. Eat 5 to 10 servings of fiber-rich fruits and vegetables. Your energy levels will increase and youll get more done in less time as a result. 5. Eat healthy fats. Most North Americans consume way too may harmful saturated fats, and virtually eat almost no healthy fats. Good sources include fish, olive oil, raw almonds, just to name a few. Take a half-hour each night to plan what youre going to eat tomorrow. This is something that healthy people have in common. They dont leave their nutrition to chance. Again, I know its not easy. Im not going to stand here and tell you anything other than the truth. You might not want to hear it, but it doesnt make it any less true. It's going to take time to clean, cut, and cook your own healthy food. Its going to take effort to plan, shop, and prepare healthy meals. But, you CAN do it. And believe me, when you do, youll never feel like crawling under your desk at 3 oclock for a nap, again. Okay, pep talks over. Now that you understand the basics, we can get a bit more specific. Certain foods have energy properties and nutrient profiles that help to increase alertness and energy. Heres my short list of the top 7 energy foods that you can eat to boost your energy levels: 1. Blueberries. Blueberries help fight off urinary tract infections and contain tons of antioxidants with cancer fighting properties. 2. Oranges. Oranges are an energy food that contains a valuable source of Vitamin C, increases iron absorption, and boost energy levels. 3. Spinach. Popeye was no dummy. Green vegetables contain powerful cancerfighting compounds. 4. Salmon. This energy food is a top source of omega-3 essential fatty acids, and can help decrease your risk of heart disease and cancer. There is also some preliminary evidence that shows that fish oils can help increase fat loss. 5. Almonds. Snacking on almonds between meals can help to decrease you appetite, helping you to maintain or lose weight. They are a healthy fat and a rich source of protein. Stick with raw almonds though. Most roasted almonds are cooked in hydrogenated oils. 6. Olive Oil. Olive oil is a healthy monounsaturated fat that lowers bad cholesterol and increases heart-healthy good cholesterol. It should be in your kitchen. 7. Green Tea. Green tea is another great source of powerful antioxidants. With less than half the calories of coffee, its also a better energy boosting choice. 8.

About the Author


Dale Andrew, M.A. is a fitness professional, author, and speaker. He is the fat loss expert busy professionals worldwide turn to for advice on how to build a better body - FAST. To get your copy of his free e-book 64 Must-Have Fitness Tips, visit www.better-bodytips.com.
www.FitnessExpertNetwork.com - 704

Top 10 Nutritional Guidelines


By Daniel Remon
Eat six meals a day. If youve been following the typical nutritional advice of cutting back on calories and consuming no more than three square meals a day in the hope of shifting your fatburning efforts into high gear, you may actually be throwing the whole process into reverse. According to scientists at Georgia State University, active folks who skimp on calories and eat infrequently (only three times a day) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as bodyfat. Instead, these researchers and many others advise active people to eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day. Combine carbohydrates and protein at every meal. The simple fact is, our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite. So, avoid high-carbohydrate nutrition plans and instead balance your protein and carbohydrate intake. Choose appropriate portion sizes. USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1,854 calories to 2,002 calories over the last 20 years. That increase148 calories per daytheoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food. Plan meals ahead of time. You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time youre ready to start, youll have the supplies you need and the confidence that you know what youre doing. Then, fix your meals in advance and freeze them. Its important to shop at least once a week. If you forget, youll run out of good food and be tempted to cheat on your diet. Get containers to store your food.

www.FitnessExpertNetwork.com

- 705

Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track. Drink 10 glasses of water every day. Its especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, youll need to drink an additional glass to compensate for the diuretic effect of these beverages. Dont eat right before or right after you train. If you can, work out first thing in the morning on an empty stomach for maximum fat burning. Also, waiting an hour to eat after a workout may be an effective strategy for increasing the residual fat-burning effects of exercise. EAS also recommends to avoid eating right before going to bed. This strategy has also been shown to stimulate muscleprotein synthesis and muscle growth. Use high-quality supplements. Supplements can help make up for any nutritional deficiencies and enhance performance. When purchasing supplements, look for companies that invest heavily in research to maximize the effectiveness of their products. Find your emotional reason for staying on track. Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of emotional trigger that helps to clarify their reasons for deciding to make change. In the study, researchers found that any event which elicited strong emotions such as alarm, embarrassment, shame and/or fear actually inspired people to transform their bodies for the better. Take a moment to consider your emotional trigger and use it to stay committed to your nutrition program. Strive for consistency, not perfection. You can be sure there will be the occasional meal or snack thats not on the recommended food list. When you get off track in this way, dont allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal.

www.FitnessExpertNetwork.com

- 706

About the Author


Daniel is the Managing Director of Fitcorp Asia. Asia's leading health, fitness & lifestyle company. Daniel is a contributor to many magazines, Master trainer for Technogym throughout the Asia Pacific, golf fitness and fat loss specialist. http://www.fitcorpasia.com, http://www.personaltrainingbangkok.com

www.FitnessExpertNetwork.com

- 707

Guaranteed Weight Loss Success Starts with the Food You Eat!
By Dave Gleason
Though it is not customary to begin articles or statements for that matter with a question it is time to end all the weight and fat loss nightmares by answering the most important one What is the number one, self defeating, easy to fix behavior that causes most people to fail and never reach their weight loss goals? The answer is so obvious it is rhetorical! Yes, you know it is the way that you eat. There are two very powerful factors that add to this problem and now for the first time I can show you how to get rid of it forever! First, we make bad choices and we eat too much. Second, there is so much misinformation that we have lost sight of what to eat and how much of it. Low carbs, high protein, low glycemic index foods vs. bad carbs, low calorie, high calorie/low fat and on and on and on! Dont believe me? Go to your local book store and count how many DIFFERENT books there are on dieting and weight loss that specifically deal with nutrition. I promise you it will make your head spin! What if you could have someone cook exactly what you want to eat based on what your specific weight loss goals are, and by customizing it to your exact Caloric needs per day? What if it was not frozen but fresh food prepared for you and delivered right to your door for less than the average American spends on food per day? I have found an amazing weight loss tool that will do all those things and more! In the next 10 seconds you could be on your way to losing weight once and for all without any fancy diet that you cant stick to or hours of preparation that take away from the important things in life like enjoying family and having fun! At www.eatforweightloss.com you can experience the weight loss benefits my clients have with custom meals delivered to your doorstep! Do yourself a favor. After over 15 years of working with people to help them reach their weight loss goalsmy job just became a whole lot easier!

www.FitnessExpertNetwork.com

- 708

About the Author


Dave Gleason owns Movement 4 Life Personal Training serving clients in Massachusetts' South Shore and Metro West areas. His website is http://www.fitnessmistakes.com

www.FitnessExpertNetwork.com

- 709

Snacking Through The Stress: Saying "I DO" to Healthy Treats


By David Herber
Snacking through the Stress: Saying "I Do!" to Healthy Treats! Stressful snacking and emotional eating may pack on the pounds when your BIG day is on the way! Picking the dress, finding a good band or DJ, fine tuning the guest list, sampling the catering menu and CAKE options! Arrrrrgggghhhhhh!! It seems like the months leading up to your wedding day are filled with stress that can lead to overeating and weight gain! But it doesn't have to. Exercise2u has listed the top 5 pre-wedding healthy snacks to help you survive pre-wedding stress and emotional eating! 1. Amazing Almonds! Current research has shown that out of all the healthful nuts and seeds out there, almonds by far are the healthiest! Full of antioxidant flavanoids and healthy monosaturated fats, almonds help suppress your appetite, lower your cholesterol, and may help you lose weight. But be careful, almonds also are high in calories, at 162 calories an ounce, make sure you add those calories in to your daily caloric requirements. 2. Green Tea Greatness! It's no secret that to shed pounds you need to stop drinking high calorie sodas and gourmet coffee drinks. What is a sluggish bride-to-be to do? Make the switch to green tea! Green tea is simple to brew at home and comes in a variety of infused flavors! Brew up a big pot on Saturday or Sunday, use Splenda or another sugar substitute to sweeten, and use the bottles that your bottled water comes in to store the green tea, refrigerate! Then you'll have green tea ready to go, to work, to the gym, or when you run your pre-wedding errands around town! Why green tea? First, it's a powerful anti-oxidant. Yes... just like vitamin C and beta-carotene! But researchers have suggested that the active ingredient (called epigallocatechin gallate or EGCG for short), may be up to 200 times more powerful than vitamin E as an oxidant. Green tea may be useful as a glucose regulator -- meaning it slows the rise in blood sugar following a meal. It does this by slowing the action of a particular digestive enzyme called amylase. This enzyme is pivotal in the breakdown of starches (carbs) that can cause blood sugar levels to soar following a meal. Green tea has also helped aid weight loss by increasing the metabolic rate, causing those who use it to experience greater calorie burn. A recent study further validates green tea's effectiveness. A new study published in the American Journal of Clinical Nutrition (Vol. 81, No. 1, 122-129, January 2005), indicated the ingestion of a tea rich in catechins (catechins are a major component of green tea extract) leads to both a lowering of bodyfat AND of cholesterol levels.

www.FitnessExpertNetwork.com

- 710

3. Low-Carb Wedding Wrap! There's no doubt in my mind that if you're on a diet plan for your wedding, it's low-carb! And that's fine, as long as you don't eliminate all fruits and vegetables from your diet! But here is a simple, high protein, low-carb snack that you can eat at work, on the run or at home. Simply buy reduced fat mozzarella string cheese and low-fat deli-sliced turkey meat. Wrap a slice or two of turkey meat around the string cheese and devour! Need some flavor? Add a teaspoon of hot mustard or spicy brown mustard to give your wrap a spicy, no-calorie added kick! Total Calories: 1 Reduced-Fat Cheese Stick + 2 slices of Low-Fat Deli Turkey = 90 calories: 13 grams of Protein, 3 grams of carbs and 2.5 grams of fat! Perfect for stopping those hunger pangs and staying within your carbohydrate limit. 4. Get Your Crunch On! If you are missing the crunchiness of crackers and cookies on your pre-wedding diet, don't fear. Bell peppers in red, green, orange and yellow variety are a great solution to bring back the crunchy feeling our mouths sometime crave along with the sweetness. While often mistaken for the spicy chili pepper, bell peppers are more crunchy and tangy, than hot and spicy. A cup of raw peppers only has 25 calories so you can get away with eating a lot of peppers with no fear of gaining weight! One cup of raw, chopped red peppers provides over 100% of the DV for vitamin C and vitamin A. Red peppers are also an excellent source of the vitamins K and B6. Green peppers are a very good source of fiber and folate as well as the minerals molybdenum and manganese. In addition to beta-carotene, red peppers contain the beneficial phytonutrients lycopene, lutein and zeaxanthin. Bell peppers are best enjoyed washed thoroughly, sliced and then refrigerated or iced. 5. Show You the Whey! Most females do not take in enough protein in their daily diets to keep their muscles fueled and toned. If you are having trouble getting your recommended daily allowance of protein(.8 grams per pound of body weight), you may want to consider adding a whey protein supplement to your diet. Here are four ways that whey protein can help with weight loss: 1. Protein requires more energy to digest than other foods (called the thermic effect of food). This helps use more calories and hence may help with weight loss. 2. High quality proteins such as whey protein help to preserve lean muscle tissue while you lose fat. If your body doesn't get enough protein and the important essential amino acids on a daily basis it will strip? them from existing muscle tissue. 3. Protein also helps to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat. 4. Protein has a greater ability to promote satiety than do fat and carbohydrates. Whey protein contains a special component called glycomacropeptide, or GMP. GMP helps promote the release of cholecystokinin or CCK, which is an appetite-suppressing hormone. This may help you feel full and hopefully stop eating sooner. In addition to weight loss, another important side benefit of whey protein is its ability to support the immune system. It promotes the formation of glutathione, an anti-oxidant, which plays a key role in supporting the immune system. This is especially important during periods of stress and disease and for individuals who exercise aggressively or smoke.
www.FitnessExpertNetwork.com - 711

So there you have it! Five healthy snacks that you can say "I DO" to anytime during the stressful days leading up to your wedding! Remember, keeping your body fueled every three to four hours helps keep your metabolism elevated and the weight off! Disclaimer: Not everyone has the exact nutritional needs and some may have special metabolic conditions or food allergies. Please check with your doctor or registered dietician before implementing any of the suggestions above. Any advice given in this article is not intended as a substitute for medical or other personal professional counseling.

About the Author


David Herber is a personal trainer located in New Castle, PA. His website is www.Exercise2U.com

www.FitnessExpertNetwork.com

- 712

Weight Management and the Glycemic Index


By David J Angiolieri
'Eating whatever I want' and 'thin' are the two words that are almost always associated with the person when they were in their teens and twenties. When I was 16 years old, I lived on Snickers candy, Mountain Dew soda and Doritos tortilla chips. As I earned my drivers license and gained my independence, I also became nutritionally unsupervised. I did not gain any weight because at that age I had a high metabolism. We all have a high metabolism around that age. At around 25 years old, our metabolism begins to decline. It is at that time that we need to take steps to increase our metabolic function which include exercise and nutrition. Exercising more days than not is a great rule of thumb. Eating according to the Glycemic index is very productive in losing weight and weight management. Eating high GI foods is less productive in reaching your weight loss and weight management goals. Basically, high GI foods are more processed. The sugar in highly processed foods causes the body to produce insulin at a higher rate which rushes glucose (sugar) into your bloodstream. When this happens, you initially experience a 'sugar high' and then an eventual 'sugar low'. We recognize a sugar low as feeling of low energy, drowsiness or depression in mood. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals. Switching to a low GI Diet for weight management just requires doing a bit or label reading. If you don't read the nutrition labels, how do you know what you are eating? You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. The basic technique for eating the low GI way is simply a "this for that" approach - i.e., swapping high GI carbs for low GI carbs. Choosing foods that are less processed are the most productive and most helpful for your nutritional goals. 1. 2. 3. 4. 5. 6. 7. Use breakfast cereals based on oats, barley and bran Use breads with wholegrain, stone-ground flour, sour dough Reduce the amount of potatoes you eat Enjoy all other types of fruit and vegetables Use Basmati, long grain, or brown rice Enjoy wholegrain, spinach pasta and noodles Eat plenty of salad vegetables with a vinaigrette dressing

If the foods you are choosing can sit on the shelf and still be edible 1 year from now, chances are it is highly processed and would not be productive toward your weight loss

www.FitnessExpertNetwork.com

- 713

goals to consume it. Anything that is made for you, right in front of you is most likely productive. Exception of course is McDonalds and the like. By now, with health and exercise awareness in every the media form, nutrition choices become influenced by the stresses of a time starved world. The act of committing to be active and making healthy nutrition choices only takes a second but the ramifications of poor commitment choices last years as evidenced by the overweight and obesity rates. Sure, my monthly visit to McDonald's for any order of a double quarter pounder with super size fries and a vanilla milkshake instead of a soda tastes great for the moment. But it'll take weeks or months for me to work off all those calories. For some it may take years, and that is only if they consume the meal once. Making better, more conscientious nutrition choices at crucial moments can make all the difference in looking good and feeling good. Weight management is a concern for all of us. And if looking better is a priority for all of us, why don't we make our nutrition choices a priority?

About the Author


David J Angiolieri is a certified personal trainer located in Pittsburgh, PA. He specializes in weight loss and weight management by using encouraging thought and behavior change. Learn more at: www.trainer-dave.com

www.FitnessExpertNetwork.com

- 714

Police Officers Pre-Fitness Meal To Out Last The Drill Instructor During Physical Training
By David Wehrenberg
Are you eating the right pre fitness meal to make it through police physical training? No! Im here to give you straight to the point sample pre-fitness meal that will power you through physical training. I have worked with may clients who struggle to make it through physical training workout and the first thing I ask is what is their pre-fitness meal. Usually I get a response like Donuts (No pun intended us officer do have a reputation for sitting in a donut shop) I often here, I didnt eat today, chips or I had a soda something has no nutritional value. You must understand in order to become fit to pass the police fitness test or physical training and get stronger you must power fuel your body. Your car cant run with out fuel so what make you think you can? The basic pre fitness fuel your body needs are carbohydrates-to figure out how much you need use this formula. Consume 1-4g of carbohydrate/kg, 1-4 hours before exercise Example: 3g carbohydrate x 70kg body weight = 210g x 4 = 840 Calories from Carbs Below is a sample for a police applicant and recruit pre-fitness meal. Yum! Enjoy Police Pre-Fitness Meal Plan (approximately 900 calories)

Milk, skim 2 cups Cooked lean meat or equivalent 2 ounces Fruit 1 serving (1/2 cup) Pasta or baked potato 1 cup or 1 medium whole wheat Bread or substitute 2 servings Vegetable 1 serving (1/2 cup) Fat spread 1 teaspoon Dessert: Angel food cake or plain cookies 1 piece 2 cookies

There you have it you pre fitness power meal to make it through physical training. Should you need any other help let me know. Here is another source for your nutritional needs. http://healthylife.usana.com

www.FitnessExpertNetwork.com

- 715

About the Author


David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, Northern Virginia. His website is http://www.policefitnessbootcamp.com

www.FitnessExpertNetwork.com

- 716

Supplements Are They Wonder Drugs!


By David Wehrenberg
THE MOST POWERFUL SUPPLEMENT IN THE WORLD Here is the most powerful stuff you will ever consume that can change your performance and never get you banned. It is probably the best-kept secret in health, fitness, athletics and police training today. Shhh, Ill tell you, but you have to promise not to tell your competition. Its ORGANIC FOOD! Just a minute! Organic Food is not a supplement. Are you joking organic food?! Listen, its very, very important that you understand one thing before we talk about supplements. If you dont eat correctly first, every single supplement you take will be 100% useless. You need to fulfill your daily calorie intake of meals for all your training and fitness regimes before you start taking any supplements. Thats why theyre called supplements. Supplement are meant to improve your nutritional needs of an adequate eating plan. Even If you get your eating plan right, you still may need to supplement. (Why? Heres the deal, if you are eating foods that have been genetically altered or sprayed with pesticides your body still has to work hard to recover from your training and competition events. Our bodies are made to repair themselves naturally. And if your cells have to use more energy to repair damaged cells, that means less out put when you need them to excel in your game! Look at Lance Armstrong a world class athlete eating right and training hard, he gets cancer. There are count less other athletes that have had cancer as well.) Why? Because there are a lack of antioxidants fighting to keep their cells healthy. How powerful is organic food? Let me back up a minute, what is organic food? Where can you buy it? Organic food simply means, foods that have not been grown or raised with the synthetic fertilizers, pesticides, herbicides, and mass-rearing techniques. Organic foods can promote fat loss, muscle gain, make you feel stronger, make you feel more alert, make you feel satisfied, recover faster, make you feel happy, make you have to pee more, make your bowel movements easier, and prevent illness. All because your body does not have to fight and work harder because of the crap put in your food. Oh yeah dont forget
www.FitnessExpertNetwork.com - 717

about the additives that food manufactures process in your favorite T.V dinners, junk food, fast food and restaurants, they will affect your performance as well. Should I continue? So now youre thinking what I am supposed to do? Where can you buy organic food. First look for foods that are labeled organic. Fruits and vegetables have numbered stickers codes on them. Ask your grocery store manger about the codes. Grocery stores have organic island now, look in the meat section sometimes you will find organic beef labeled as well. But the best place is your local farmers and farmers market. Here in Maryland I found a chef who raises organic chickens. If you live in the big city, start by checking with that small family grocery store for organic foods. Here is a great website to look up organic foods and organic information www.organicconsumers.org You know, if you had a drug or a supplement that could do all that organic food could, it would probably be illegal or so darned expensive that only Hall of famers would eat it. You must get the food part right first. Then look to the supplements to fulfill any needs you may have over and above what food alone cannot provide. Because it is impossible to eat everything organic, supplements are necessary to not only help your health, fitness and physical training goals but also prevent disease. Now that I have you bewilderedon to the supplements. HELP! IM CONFUSED WHICH SUPPLEMENT DO I CHOOSE There are so many more supplements out there. Just look at the shelves at your local health food store. Vitamins, Minerals, Amino Acids, Branch-chain Amino Acids, Choline, Vanadium, Tribulis, Ribose, Sodium Bicarbonate, Glutamine, Alpha-Ketogluterate, Ipriflavone, HMB, Chromium, and many more. Its endless. The problem with the health food/supplement/grocery store supplements is the actual potency in the supplement is not what is listed on the label, or in many cases there is an intentional mislabeling of ingredients as Natural with a banned stimulant. This is where athletes get in trouble risking their health and get banned from their sport. Danger, Danger, Danger Will Robinson lets talk about the three most common supplements. 1. Anabolic androgenic steroid (AAS) is a synthetic derivative of testosterone to increase lean body mass, strength and overall athletic performance. The dangerous side effects include increase risk to heart disease, kidney and liver dysfunction, hypertension (high blood pressure), impotence, along with acne (hey
www.FitnessExpertNetwork.com - 718

that is a sure sign youre hitting puberty again) man was that rough and hair loss. This is illegal to possess except with a prescription. As a former cop I locked a lot of people up for possession of illegal drugs, some were athletes that ruined there chance to continue playing sports. The question I often asked is why? I got varied degrees of answer, but the most common one is low self worth. Ponder that for a while. Mark McGuire the single season home-run king made (DHEA) dehydroepiandrosterone a legal form Adione androstenedione famous. Its know as a natural testosterone which is sold over the counter its a enhancer or steroid precursor. Adione is produce in gonads, which act as precursors to testosterone, estrogen increasing muscle mass and strength. Studies found that this so called natural supplement increase HDL cholesterol associated with the development of cardiovascular disease, lowers natural testosterone production, liver dysfunction, shrinkage of testes, baldness and aggressive behavior. This supplement hasnt been found to increase muscle growth therefore the FDA and Drug enforcement agency has deemed this to be legal to sell in the stores or internet. Basically this supplement damages your body same as anabolic steroid with no increase in performance. And of course this is always on the athletic committee banned list! 2. Ephedra or better know as Fat Burners has been marketed to reduce fatigue, increase strength, power and speed; decrease reaction time and improve physique. Let me make two things perfectly clear when it comes to supplements in the ephedra/fat burner category. One. There is no data supporting that fat burner supplements will improve your performance and increase aerobic capacity or satisfy your desires to be lean and fit looking without a properly designed exercise program and eating plan. Zilch! They are not the magic pill they are promoted to be, and most of them dont work at all. Two. If you have ANY medical condition and have not been given a clean bill of health by your physician, do not take ANY supplement promoted as a fat burner. Even if you have been given a clean bill of health you may want to keep your distance anyway. Many athletes have used fat burners without incident, there have been some who have died while taking them. Most recently, Baltimore Oriole MLB pitcher Steve

www.FitnessExpertNetwork.com

- 719

Bechler took three ephedra in 2003 before a spring training session to lose weight, he collapsed and died on the field. Let me repeat this again. There have been athletes, teenagers, adults who have died while using ephedra. Now some information. Ephedra/fat burners are stimulants. More often than not they are combinations of caffeine and ephedrine. Most supplement companies use their herbal sources of white willow bark and Ma Huang so they can promote the product as a natural fat burner. Regardless, the same risk-benefit situation exists. FDA has received 1000s of reports on adverse side effects, which vary and always depend on dose consumed. Side effects noted in studies using ephedrine and caffeine combinations are: dizziness, headache, tremor, depression, euphoria, insomnia, dry mouth, hypo tension, high blood pressure, palpitations, racing heart, constipation, nervousness, transient and increased blood sugar values, and increased sweating. The risk of using ephedra far out weight the benefits to get in game shape. 3. Lets talk Creatine supplementation, this supplement is one of the most popular as a ergogenic aid (food or drug that offers the hope of greatly improved performance) among athletes at all levels. Creatine is marketed similar to that of carbohydrate loading, its function is to push more water into the muscle to www.sportperformancecoach.com help the energy system, providing greater resistance to fatigue and improving some effects on strength, power, speed, with a normal diet. Not all the findings support performance claims. The FDA and NCAA have concerns about creatine due to the reported side effects, which include muscle cramping, spasm, strains, stomach problems, kidney dysfunction, and heat illness due to dehydration, diarrhea, headaches, seizures, nausea. In addition, weight gain due to water retention in the muscles not due to muscle growth. Many athletes get no benefits out of creatine at all! I tried it years ago and it did nothing for me - no improvement or side effects. Well one - peeing my money down the toilet. Our bodies already produce creatine naturally in our kidneys and pancreas if your taking this for a long period of time you will actually shut down natural production.

www.FitnessExpertNetwork.com

- 720

Here is a way get more water into the muscles for free we all want stuff free! Ready, drink MORE (H20) water. If youre drinking soda. Stop! Drink a glass of nice cool refreshing water instead. Olympic committee has made Creatine legal for competition they consider it as a food. However, do you really want to risk the side effects. There you have it. Supplements you need to stay away from or youre going to get sick or BANNED! Ok so now what? Do I have you more confused on what should you take? Its simple here we go GET THE BASIC FIRST multi-nutritional supplement According to the U.S. Dietary Guidelines we should eat 3 to 5 servings of fruit and vegetables a day and as of January of 2005 the new guidelines suggest 2 cups of fruit and 2 1/2 cups of vegetables per day. I dont know about you but I am in the athletic training industry and I always dont get to eat the required daily amount. Besides even if you are someone who eats the required amount, there is a problem with your body receiving all nutrients from fruits and vegetables. 1. You lose important nutrients when you cook vegetables. 2. With all the pesticides sprayed on fruits and vegetables that is even more nutrients broken down from them as well. 3. With all of the pollution that we breath, your body has to fight to keep disease away and if your cells are not receiving enough nutrients you could be more susceptible to illness. Even though you may be getting all of your nutrients from fruits, vegetables and meats every athlete, non-athlete must take a good quality multi-supplement that will boost your immune system to prevent disease, have your cells work properly, re-balance your body recovery system, improve your energy level. The important thing to remember is to stop wasting your money on poor quality supplements. If youre buying a supplement that is cheap in price it wont do you good! The majority of multi-vitamins are woefully inadequate. In a recent study Haven Hospital found many supplements were made with the wrong ratio altogether. Of the 257 vitamin products tested, only 49 were judged adequate. Only 5% of the vitamins were actually adequate for meeting nutrition needs. When buying vitamins/supplements from a supermarket or health store you have no idea what the potency is of that product. Many products come from over seas where there are no manufacturing standards and you have no idea what the potency is.

www.FitnessExpertNetwork.com

- 721

There Is a Vast Difference in Nutritional Supplement The biggest concern for supplements is the safety in the manufacturing process. Purity is the biggest concern somewhere between 20 to 40 percent of U.S. dietary supplement products fail to meet analyses for purity and label claim. A quality and pure supplement must surpass highest standards and guarantee potency can only be met by U.S and Canadian Good manufacturing Practices (GMPs) for pharmaceutical. The 1994 Dietary Supplement Health and Education Act puts supplement in the food category, which only require manufactures to produce a safe supplement and any claims made about the product substantiated. Therefore the FDA does not require manufactures to obtain a pre-market approval for these products. What does that mean to you? That the current standard of manufacturing is Voluntary for each company and they can establish there own manufacturing standards and quality control. Plus any misleading labeling, unsafe or false claims lies strictly with the FDA and not with the manufacturer. Buyer Beware! Is what the FDA is saying to the consumer. The issue with these companies is not unsafe ingredients but rather with the poor hygienic manufacturing process and lack of strict quality control standards that cause contamination or make an impure inferior product. Source: Macwilliam This is where you get in trouble for taking tainted supplements that can harm you or test positive of a banned substance. What question should you ask before buying any supplement? Are these supplements science based and have cell technology Is the manufacturing process accurate and consistent with US Pharmaceutical standards Is the supplement pharmaceutical grade (GMP)for potency and uniformity Is it listed in the Physician desk reference (PDR) Does the multi supplement contain ingredients of chelated minerals & mega antioxidant for maximum cell function Will the store or company stand behind there product with a complete refund

www.FitnessExpertNetwork.com

- 722

What nutrients should a supplement have in order for your body to run at its maximum efficiency?

Olivol- maintains healthy heart Vitamin E Protects LDL cholesterol maintain strong cell nutrition Vitamin C combats cellular damage caused by free radicals Vitamin A maintains healthy skin & immune system Lutein and Zeaxanthin maintains good eye health N-Acetyl/L-Cysetine important antioxidant/detoxification composition Glutathione-Master antioxidant for every cell in body Lycopene-Maintain health of organ Coenzyme Q10-Energy production of cells(This is key to improve your game) Alpha Lipoic Acid-Offers wide variety protection of free radicals that cause disease Selenium-Essential component of bodies antioxidant defense system

In this report I have included a partial comprehensive guide of the best nutritional supplements studied.

Comparative Guide Nutritional Supplements


Now that you got the basic of what your body needs cellularly this is one of THE MOST USEFUL SUPPLEMENT WHILE TRAINING TO BE IN THE BEST SHAPE Youre busy. I know it. You know it. But you have to eat to be competitive. If there is one big issue for everyone trying to beat the competition, its eating consistently. Eating every 2-3 hours may be one of the most powerful training strategies out there. When your body is fed regularly, it willingly gives up the fat for energy. When you miss a meal (or skip one intentionally), your body gets defensive. It holds on to fat and teaches your body to make more fat because it thinks it may never be fed again slowing you down even if youre hitting the weights everyday. This mechanism goes back to caveman days to protect humans from periods of starvation during the months when food was less plentiful. Well, if you need to eat every 2-3 hours and you have a life. How are you supposed to eat? The answer. MRPs. MRP stands for Meal Replacement Powders. MRPs are your best bet when you need in between snacks and pre and post workout food when eating a meal is just not possible due to time constraints, (I hate missing reruns of MASH!).
www.FitnessExpertNetwork.com - 723

Just whip them up in the blender and take them with you wherever you go. When its time to eat, just slam it down in about 5 minutes. Done. Nutrients provided. No starvation, and youre one meal closer to making to hitting your goal. Heres some things to consider when selecting your MRP: 1. Buy one that tastes good. You may need to try a few different brands and flavors before you find one that suits your tastes. Most come in a variety of flavors and are easy to mix so the texture is pleasant and not chalky or clumpy. The best one I found is by a company called USANA Health Science. 2. Chose one with a good quality protein. A soy based proteins that is low-glycemic is the best because it has heart-healthy benefits, maintain cardiovascular system and maintain optimal bone health. They are what are called complete proteins meaning they contain all the essential amino, its also better at regulating digestion, immunity, and muscle growth. 3. You may pay a couple of extra bucks to get an MRP that will satisfy your needs. 4. Dont rely on MRPs to satisfy all your nutrient needs. Its tempting because its so easy to just down a shake, but you must focus your eating plan around food to be successful. 5. You dont want to bother with shakes then a good protein bar that is low glycemic (sugar) is the next best thing, open the wrapper away you go. HEALTHY FATSI SMELL FISH If I had to pick one supplement that everyone should take, it would be fish oils. Heres why: 1. Fish oils, rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives, and alleviate symptoms of schizophrenia. 2. Fish oils is one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood. 3. Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels. 4. Fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression, and cancer. 5. Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients. 6. Several clinical trials have concluded that eating fish regularly or supplementing with fish oils can reduce the risk of sudden cardiac death by as much as 50%. 7. Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease. 8. Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma.

www.FitnessExpertNetwork.com

- 724

9. Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes. 10. Medical researchers in New Zealand provide convincing evidence that an increased consumption of fish oils helps reduce the risk of developing prostate cancer. Source: charlespoliquin.net 11. The researchers found that supplement users scored higher on mental speed tests than those who did not take supplements. Fish oil supplement users were found to have greater red blood cell membrane omega-3 fatty acid content, which was correlated with improved cognitive function later in life. A greater ratio of docosahexaenoic acid (DHA) to arachidonic acid was also related to better cognitive function. Source:usana When choosing your fish oil supplements, look for the ones with the highest concentration of EPA and DHA. It is these two substances, which are known to provide fish oils healthy effects. Other sources of healthy fats are flax seed oil, canola oil, borage oil. The goal here is to increase your intake of health promoting Omega-3 fatty acids and reduce your intake of Omega-6 and Omega-9 fatty acids that are associated with many disease processes. Recommendations to get you started: The supplement I found that has all the qualities I spoke about is a company called USANA Health Science, there is no doubt in my mind they are the best. If youre not completely satisfied they will return your money no questions asked. Thats important; no health food or giant vitamin chain store will do that. Check out testimonials of what people and Olympic athletes are saying about USANA. Check out USANA at http://healthylife.usana.com A Guide to help what to take. Adult -Organic Food - Adult Essential Vitamins -MRP Protein drink - plenty of water Teenager: Organic Food - Body Rox Vitamins - in-between meal fruit or MRP Protein drink - plenty of water/Milk. Child: Organic Food -Usanimal Vitamins - in-between meal fruit- plenty of water/Milk. Thats it Heres To YOUR HEALTH !

About the Author


David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, Northern Virginia. His website is http://www.policefitnessbootcamp.com

www.FitnessExpertNetwork.com

- 725

Water -A-Fluid Connection Keeping Your Body In Motion During Physical Fitness Training
By David Wehrenberg
Water is essential for six functions of the body such as transportation of nutrients, hormones, antibodies, waste products and regulate body temperature to keep the body cool. We need to replace water volume around every 12 days to keep body functioning properly. Our muscles contain approximately 78% water so with out proper hydration our muscles start to cramp decreasing our ability to have successful work outs. Effects of dehydration, during physical training dehydration can occur with in one hour of intense training sooner if you have not taken in enough fluids pre exercise, Losing 1 to 2% of body weight causing poor performance, More than 3% body fluid loss can cause heat cramps, exhaustion and stroke. First never drink alcohol or coffee as fluid replacement this will actually dehydrate you zapping all of the essential vitamin and minerals (electrolytes) from your muscles. How much water is enough? The Institute of Medicine says that men should consume roughly 3.0 liters (about 13 cups) of total water a day and women should consume 2.2 liters water (about 9 cups) of total beverages a day. Even apart from the above approaches, it is generally the case that if you drink enough water (fluid) so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate. Since your training, your body will need more fluid to stay hydrated. Drink an extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional water/fluid intake. Your additional water needs depends on how much you sweat during the exercise, but 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm. Should you drink sport drinks? I believe that drink sport drinks are a good idea for two reasons, first they will replace electrolytes in your muscles that you lose thru sweat, and secondly they make you thirsty

www.FitnessExpertNetwork.com

- 726

so you will drink more. Most people dont drink enough fluids before, during or after training which is key to keep your body fluids balanced for your best performance. Which sport drink should you drink. I prefer Gatorade, I like the taste and the science behind their drinks, they will help maintain carbohydrate metabolism. Gatorade recommends 17-20 oz, Two to three hours before exercise, 28-48oz during physical training and 20oz for every pound loss post training for two hours. Ok so if you take in enough water/fluids you will keep your body in motion. I hope these recommendations will help you perform better prevent health concerns during your physical fitness training. Should you need help let me know. I encourage you to seek the help of a certified athletic trainer.

About the Author


David Wehrenberg is a certified Athletic Trainer and Former Police Officer located in Maryland, District of Columbia, Northern Virginia. His website is http://www.policefitnessbootcamp.com

www.FitnessExpertNetwork.com

- 727

"Is Antioxidant Supplementation Necessary?"


By Dean Carlson
I recently had the privilege of listening to Dr. Peter W. Rugg, a board certified MD in both emergency and internal medicine, speak about Antioxidants and the role they play in cellular health. This is one high energy doctor who practices what he preaches. As an aside, let me tell you a story about my (former) doctor. This was a number of years ago, and I was in pretty poor health. I tried to head him off at the pass by saying "I know, I know, I need to lose about 20 pounds" (It was more like 50, but oh well). He shocks me by replying "Oh, you're not that bad, we all need to lose a few pounds". If your doctor is 40 pounds overweight and a chain smoker, it's time to find a new MD. Back to Dr. Rugg and his presentation. He was moving fast, but I'll try to highlight some of the things that struck me as important. - Our bodies are primed for health, but you have to be proactive. Health is not a freebie. - You don't necessarily feel it when you start getting disease. What does arteriosclerosis, heart disease, or diabetes feel like? - Over 70% of people in North America die of chronic disease. - Dr. Rugg said studies show 90% of diabetes and 60-70% of heart disease is preventable. So what are the risk factors for chronic disease? Here are four he named: 1. Chronic Inflammation 2. Obesity 3. Poor exercise habits 4. Poor diet Where do antioxidants fit in? Dr. Rugg stated that oxidative stress is a common factor to all chronic disease. He defined oxidative stress as a chemical imbalance that promotes oxidation of your tissues. Oxidation is the same reaction that causes metal to rust. It doesn't sound like something we want happening inside our bodies, now does it? Dr. Rugg pointed out that our bodies do have internal repair mechanisms to combat this oxidative stress, including our immune system. Unfortunately these repair mechanisms are limited and can't overcome high levels of oxidation and free radical formation. He suggested the following to help avoid and overcome these problems: - Avoid fried foods - Avoid trans-fats
www.FitnessExpertNetwork.com - 728

- Bolster your antioxidant supplementation. Dr. Rugg said that antioxidants help prevent the formation of free radicals, and they help quench them before they can cause damage. He pointed out that antioxidants require trace minerals such as copper, iron and selenium to work. The antioxidants he mentioned specifically were Vitamin C, CoEnzyme Q10, and BetaCarotene. He said supplementation of these is necessary because it is nearly impossible to get enough in our diets. Dr. Rugg then spoke about EFA, or Essential Fatty Acids. He cited a study that showed that EFA's are more effective than statin drugs in treatment of heart disease. Other great benefits include: - Stabilization of cell membranes - Increased muscle recovery - Decrease inflammatory effects of exercise - Insulin sensitivity is enhanced - Elevates growth hormone As if this wasn't enough to convince us of how important antioxidants are in our diet, he then outlined what he tells individuals when they ask "Why should I take supplements?" 1. Good nutrition is a requirement for long term health 2. The North American diet falls short of the good nutrition required 3. The health benefits of supplementation have been verified 4. Supplementation is a convenient and effective means for obtaining advanced levels of nutrition. Dr. Rugg points out that the RDA (Recommended Daily Allowance) is the minimum required for disease prevention; we are looking for optimal results. Another interesting point Dr. Rugg brought up was that as a med student he learned nearly nothing about nutrition. He didn't really study nutrition at all until his wife started taking supplements; he was impressed by the positive results he saw, and he wanted to learn more. He now believes everyone should take quality supplements appropriate for them. He said most doctors just don't understand the difference between a good supplement and stuff off the shelf; they listen to pharmaceutical reps all day. Let me point out that supplementation can't cover for a lousy diet. You can't eat bacon double cheeseburgers all day, pop a vitamin, and call it even. That said, it is very difficult to get optimal levels of nutrition on a consistent basis through diet alone. I eat a very clean diet, and I can personally attest that when I started taking a good multivitamin/mineral supplement, it made a big difference in the way I feel. Take another look at what Dr. Rugg said about EFA's. If you are doing any kind of exercise program, these are huge when it comes to your ability to recover, and I wouldn't be without.
www.FitnessExpertNetwork.com - 729

About the Author


Dean Carlson is a certified personal trainer located in Concord, NH. His website is http://www.cr8health.com

www.FitnessExpertNetwork.com

- 730

"You CAN Take it with You! Fatloss Meal Planning for Busy People. "
By Debbie Sproule
These days people have busy lives. The can be as busy as you want to make them. I have worked with hundreds of women between the ages of 30-60 and one of the most frequent reasons for fatloss struggle is "I don't have time to eat my mini meals!" or better yet, "I don't have time to prepare my meals!" To me these excuses are just that EXCUSES! Where there is a will, there is a way- if the client wants to succeed bad enough. My role as a trainer is to help these clients see that there IS TIME to take care of themselves- if they want to see it. I can help them facilitate this with a few tips for my "busy clients" 1. Realize that there will never be 28 hours in the day so it's your job to find or create the time for your goals. You deserve it :) 2. Purchase a cooler bag and a few ice packs, some see through plastic containers and a food scale. 3.Get all the junk food out of your home (the kiddie's will live, I promise!) and restock with healthy food and snacks. 4. Purchase a good quality meal replacement product(s) which support fat loss such as Shaklee Cinch bars and shakes. They make your nutrition complete and food prep easy! 5. Prepare your chicken, fish ,turkey, in advance. Take and hour in the evenings and dedicate it to your meals over the next couple days. Freeze pre-made meals for other days. 6. If you have salad prep, buy the pre washed pre cut veggies. There are no excuses for not enough veggies in your diet! Remember, the road to fatloss is not a straight line. There will be ups and downs but with proper planning and the support of a good trainer you should never stray to far from your ultimate goal. Before you know it, preparing meals in advance will be a cinch! You'll have it down to a system and the fatloss will happen effortlessly!

www.FitnessExpertNetwork.com

- 731

About the Author


Debbie Sproule is a CanFIT Certified personal trainer living in Truro N.S. Canada. She is a national level figure athlete who uses her experience to help others succeed in their fatloss goals. Contact Debbie at http://www.truropersonaltrainer.com

www.FitnessExpertNetwork.com

- 732

Cortisol: How It Interferes With Fat Loss and What to Do About It (Part I)
By Doug Jackson, M.Ed.,CSCS
Could the stress hormone cortisol be halting your fat loss efforts? Is the same tried-andtrue exercise routine that used to work wonders for you not keeping your body in tip-top shape anymore? Have you gone on nutrition and exercise programs that worked great for friends, family, or co-workers, but it just didnt seem to work for you? The answer could be found in your stress level, how your body handles stress, and the stress hormone cortisol. In this three-part article series, Ill explain how overlooked lifestyle choices come together to put a halt on achieving your fitness goals and effect cortisol in the body. In this first part Ill explain how stress leads to some unexpected effects on our fitness level. In part two, Ill show you what the latest research has to say about high levels of stress, inadequate sleep, and improper nutrition create a hormonal environment that lead us away from fitness. In part three, Ill conclude with my recommendations for the best ways to manage your stress level and how to make some critical adjustments in your fitness program in periods of high stress so you continuing reaching your fitness goals. Researchers are beginning to uncover answers to how non-exercise variables including lack of sleep, inadequate nutrition and high stress levels can significantly affect levels of the hormone cortisol that impact exercise recovery, weight management and health. The results you receive from youre your exercise program can be affected by these variables that people often over look. To be at the top of your game, you must be aware of how you rate in these non-exercise variables and the best ways to manage these variables and adjust your fitness program for optimal results. The topic of stress has received much attention over the last several decades, and there is much controversy over exactly what stress is. More recently, cortisol itself has received much attention. There are questions related to good stress versus bad stress and exercise stress versus non-exercise stress. Famed researcher Hans Selyes a definition of stress was "the nonspecific response of the body to any demand made upon it to adapt, whether that demand produces pleasure or pain." Within the exercise domain, the interaction between exercise and stress gets more complicated. While there are few black and whites within the complex way our body handles stress, its generally believed that low-intensity exercise reduces stress, as compared with high-intensity exercise that tends to increase the release of stress hormones. While the bodys mechanisms for coping with stress worked wonders to keep us alive thousands of years ago, our body was not built to withstand the chronic stressors that
www.FitnessExpertNetwork.com - 733

humans face today. In todays high-stress world, people constantly have stress hormones over-stimulated in their bodies. Symptoms of stress and chronically high cortisol levels are related to many of todays health problems including CHD, hypertension, cancer, ulcers, lower back pain and headaches. Scientific research now suggests that an overlooked physical symptom of stress may be weight gain. As a fitness professional, its been my experience that a clients lifestyle drastically effects exercise progress and researchers are beginning to support this notion. Clients who have chronically high-stress levels, inadequate sleep and poor nutrition will not be able to recover and adapt to exercise at the same rate that a person with optimal levels of stress, sleep and nutrition would. This is one possible explanation of why fat loss and fitness improvement may grind to a halt in some individuals, while other individuals continue adapting and progressing in their exercise programs. Cortisol seems to be a major "deal-breaker" for some fat loss programs. When I sit down for an initial consultation with a new client, I examine their lifestyle choices. After educating the new client on how their lifestyle affect their hormonal health and stress physiology, the client and I then develop realistic and exciting fitness goals that fit within the lifestyle they are willing to commit to. In part two of this article, Ill dig into some of the latest science behind cortisol, stress physiology, nutrition, and sleep.

About the Author


Doug Jackson, M.Ed., CSCS, is the author of Fitness Now and Forever and the co-author of Family Fit Plan. He also operates a fitness consulting business in Weston, Florida. To receive his Ten Secrets to your Best Year Ever mini-course, visit www.PersonalFitnessAdvantage.com.

www.FitnessExpertNetwork.com

- 734

Cortisol: How It Interfere's With Fat Loss and What to Do About It (Part II)
By Doug Jackson, M.Ed.,CSCS
This article is Part II in a 3-part series about how the stress hormone cortisol affects fat loss in exercisers. While I don't intend to turn this article into a scientific review of stress, I believe it's important to cover some basics. When we delve into the physiology of the stress response, we find that there are three pathways of long-term stress response: the thyroxine axis, the vasopressin axis and the adrenocorticotropic axis (ACTH axis). The ACTH axis has been focused on most heavily. ACTH stimulates the adrenal glands to release corticoids including cortisol, costicosterone and cortisone. Cortisol has been studied most extensively. Shawn Talbot, Ph.D., and author of The Cortisol Connection, states, 'Over the long-term, elevated cortisol may be as detrimental to overall health as elevated cholesterol or elevated blood sugar.' High cortisol levels have been linked to a lowered testosterone: cortisol ratio, a prime marker of anabolic status and the ability to recover from exercise and build muscle. Further, as cortisol continues to increase, chances for muscle atrophy, impaired immunity, vitamin depletion and increased blood pressure occur. While so-called 'cortisol blocking' supplements have been largely hype, controlling cortisol is important for people who want to remain in optimum health. Cortisol and Obesity: As stress heightens, cortisol is released. While cortisol has beneficial effects on the body, the constantly high levels of it are problematic. According to the book Fat Wars, stress increases carbohydrate cravings due to the neurotransmitters NPY and serotonin. Thus, stress-related eating may increase caloric intake and increase body fat. However, even when caloric increases are considered, cortisol still tends to promote the storage of fat, specifically to the abdominal area where it can quickly be utilized for the fight or flight response. Scientists have found an increased level of activity of the enzyme 11b hydroxysteroid dehydrogenase type 1 (11b HSD-1) in abdominal fat that they believe is the cause of the correlation between cortisol and abdominal fat. A recent study by Roland Rosmond and Per Bjourntorp found that stress-related cortisol secretion in men is strongly associated with abnormalities in glucose, insulin and lipid metabolism as well as abdominal obesity. Exercise and Cortisol: According to Andrew Fry, Ph.D., many people continue to increase both volume and intensity of exercise as they progress, although the body cannot adapt to this over a long period of time. Fry also states, as intensity of exercise goes up, exercise volume must go down, and vice versa. According to Fry, the testosterone:
www.FitnessExpertNetwork.com - 735

cortisol ratio, which is a marker of an individual's anabolic status and recover ability, decreases as exercise volume increases. During intensive strength training, the type of training used to transform bodies, the body enters a catabolic state where there is a net protein breakdown in the body. During this time, ACTH and cortisol are released to decrease muscle inflammation and to begin breaking down amino acids for the process of protein synthesis after exercise. While this is a natural and necessary response, excessive cortisol has been associated with overtraining syndrome. Nutrition, Cortisol and Recovery Ability: Nutrition has a powerful effect on recover ability. In a day where low-carbohydrate diets are popular, it's important to realize how carbohydrate depletion impacts exercise response and recovery. When examining nutrition and stress response, we must look at a couple of different factors: total caloric balance and exercise nutrition. Cortisol is increased in a linear fashion as we drop below caloric balance. Thus, as people decrease their caloric intake to lose weight, cortisol tends to rise. Cortisol is also increased on low-carbohydrate diets when blood sugar levels drop too low. During exercise, the body will breakdown an increased amount of muscle proteins as fuel if there is an inadequate supply of carbohydrates. However, it has been found that consuming a carbohydrate beverage during exercise attenuates the rise in cortisol levels and limits the amount of exercise-related immunosuppression. Lack of Sleep and Cortisol: Current research indicates that sleep deprivation can lead to an elevation in cortisol and is harmful to carbohydrate metabolism; changes which increase the chance of obesity. According to Michael Thorpy, Ph.D., and director of the Sleep Wake Disorders Center at Montefiore Medical Center in New York, "Sleep loss is associated with striking alterations in hormone levels that regulate appetite and may be a contributing factor to obesity. Anyone making a commitment to losing weight should probably consider a parallel commitment to get more sleep." Now that you have a solid understanding of the science behind stress physiology, cortisol, sleep, and nutrition, in Part Three, I'll put it all together for you, make some conclusions, and give you my recommendations for how to proceed.

About the Author


Doug Jackson, M.Ed., CSCS, is the author of Fitness Now and Forever and the co-author of Family Fit Plan. He also operates a fitness consulting business in Weston, Florida. To receive his Ten Secrets to your Best Year Ever mini-course, visit www.PersonalFitnessAdvantage.com.

www.FitnessExpertNetwork.com

- 736

Cortisol: How It Interferes With Fat Loss and What to Do About It (Part III)
By Doug Jackson, M.Ed.,CSCS
In part one of this article series, I shared my professional opinion that lifestyle choices outside of your fitness program ultimately affect cortisol levels, which in turn affect your fitness goals and results. In part two, I gave you the science behind my rationale. In part three, my goal is to make some helpful conclusions and leave you better prepared to get the fitness results you seek for years to come. A review of the research: Current research indicates that life-event stress, inadequate sleep and poor exercise nutrition can all lead to elevated levels of cortisol. Scientists believe that this excess cortisol may lead to a variety of health problems including impaired carbohydrate metabolism and increased abdominal fat. Within the exercise setting, excessive cortisol can lead to immunosuppression and overtraining syndrome. In addition, research indicates that lifestyle can influence exercise-related cortisol release. Thus, people with high lifestyle stress will release more cortisol during an intense bout of exercise as compared with someone who has a lower stress level. In my own professional experience, I've found that if someone is making lifestyle choices that would promote and excessive cortisol response, I will reduce the total duration of their exercise program over the period of the week. In severe cases, I may also reduce the intensity of exercise. The best option, in terms of achieving measurable physical improvement, would be for the person get more sleep, eliminate unnecessary stress, and eat an adequate supply of total calories and carbohydrates. If people don't adhere to these recommendations and continue with the typical exercise program length and intensity prescribed for someone with lower stress levels, they are likely to have fat loss and strength increases grind to a halt, develop a cold within a short amount of time, or more yet, get injured. The body can only take so much before it gives in. For long-term results, you must consider these non-exercise variables and how they affect your life. You are also wise to adjust your exercise program appropriately. You may consider the use of a personal fitness trainer with a good reputation and impressive track record. If you decide to go this route, discuss these ideas with them. If they don't seem to get it, run the other way. You want a trainer who understands how these variables affect your life and your fitness results. If you try to do it on your own, be aware of signs of overtraining which increase cortisol levels. If you are sensing that you are over-doing it, back off. Some of the easiest ways to tell that you may be overtraining is becoming more moody than typical, as well as a noticeably reduced enjoyment of exercise. Researchers have found that mood is an
www.FitnessExpertNetwork.com - 737

exceptional measure of overtraining within athletes. In a research measure called the Profile of Mood States (POMS), researchers have found that most exercisers will have higher vigor as well as lower tension, depression, anger and fatigue than the general public. However, this can reverse during overtraining in which exercisers and athletes have shown lower vigor as well as higher tension, depression, anger and fatigue than the general public. In this fast-paced world, effective people know that they need to stay fit to stay on the top of their game. However, many high-achievers push to hard and don't listen to their body's or pay attention to other lifestyle variables. Your body is not a machine that can keep going with no maintenance checks or repairs. Chronically high cortisol levels are typical in people who deal with high stress day after day. These cortisol levels are dangerous but can be managed with awareness. Paying close attention to your sleep, nutrition, and stress levels will help you learn more about how you perform optimally and will help you enjoy a fit and healthy lifestyle for years to come.

About the Author


Doug Jackson, M.Ed., CSCS, is the author of Fitness Now and Forever and the co-author of Family Fit Plan. He also operates a fitness consulting business in Weston, Florida. To receive his Ten Secrets to your Best Year Ever mini-course, visit www.PersonalFitnessAdvantage.com.

www.FitnessExpertNetwork.com

- 738

How Alcohol Affects Fitness


By Doug Jackson, M.Ed.,CSCS
I receive a lot of questions regarding alcohol and fitness. The following is my perspective on the issue.... After recently ending my business relationship with Fitness 21, I decided I needed to go enjoy the South Florida nightlife a little bit. After all, just about everybody I know told me that I needed to work a little less and enjoy life a little more. Trying to take a hint, last Friday night I drove south to Bongo's nightclub in downtown Miami. As I walked in, I heard the famous song phrase, "Play that funky music white boy..." That song has always put me in a good mood, but it's not quite my normal, conservative, Midwestern style. "Hmmm", I thought. "Just a little different than John Denver's "Thank God I'm a Country Boy" that I heard in my car a few minutes before. "I need something to drink, pronto." A few drinks later, I was feeling a little less "white boy-ish", as I boogied down for the next couple hours to old disco, classic salsa, and a newer infatuation of mine... Shakira???. As you can see, even with my fitness lifestyle, I don't mind having a drink or two or three every now and then. I just don't do it often. So, let me break it down for you: The impact of alcohol on fitness. From a trainer's perspective excessive alcohol consumption can drastically increase our calorie intake, create blood sugar irregularities, and tilt our hormones to a more fatstoring, muscle-losing environment. Caloric Content of a few popular alcoholic beverages:

Budlight bottle (12 oz.) = 110 calories Budweiser bottle (12 oz.) = 146 calories Shot of 100 proof liquor (1.5 oz.) = 124 calories Shot of 80 proof liquor (1.5 oz) = 97 calories Pina Colada cocktail (4.5 oz) = 245 calories Merlot red wine (5 oz) = 123 calories Pinot Grigiot white wine (5 oz) = 123 calories

Let's say that a client of mine goes out and has two lite beers and two shots. On average, that might be about 450 calories. As you might imagine, those extra calories add up quickly, and can put a halt on any fat loss goals in a hurry.
www.FitnessExpertNetwork.com - 739

Not only is it easy to consume too many excess calories when drinking alcohol; alcohol also puts the body in a state not conducive for fat burning and muscle building. Alcohol intake spikes insulin levels (which can lead to fat storage), and then can quickly drop a person into a hypoglycemic state where they continue to crave sugary drinks and junk food. In addition, although it's hard to come to any firm conclusions, scientific research suggests that alcohol drops testosterone levels in both sexes. Lower testosterone equates to less muscle and more fat. Too much alcohol can literally make a man less of a man, and can lower a woman's sex drive as well. Oh...the misery! What is this world coming to? To summarize, while alcohol can help get the party started, keep it to a minimum if you want to have a body impressive enough to be featured in the next Shakira video. That lean, muscular, and fit look that is becoming more rare in America by each passing day is built off of wholesome foods, and hard physical exertion. The final word on this topic: The more you indulge in alcohol, the more you put the brakes on your fitness program.

About the Author


Doug Jackson, M.Ed., CSCS, is the author of Fitness Now and Forever and the co-author of Family Fit Plan. He also operates a fitness consulting business in Weston, Florida. To receive his Ten Secrets to your Best Year Ever mini-course, visit www.PersonalFitnessAdvantage.com.

www.FitnessExpertNetwork.com

- 740

"Super Fuel Boosts Fat Burning Capacity"


By Eric Sutton
The term "Super Fuel" applies to the foods that naturally accelerate your metabolism and help incinerate body fat while providing key nutrients to the cells of the human body. These foods are typically natural, whole, and in many cases fresh. Examples would be low-glycemic carbohydrates and vegetables, lean meat or protein sources and omega-rich fats. In a way, these foods are similar to higher octane gasoline. They burn hotter, cleaner and make the faster, more expensive automobiles run better. If we fuel these higher-end cars with dirty impure fuel, they wont run as good, just like our body doesn't run well on bad foods (and our bodies are worth a heck of a lot more). With bad gasoline and not keeping up with basic maintenance, even these very well-built and expensive high-performance automobiles will stall out and have more problems. More problems that require spending more time in the shop getting repaired than out on the roads enjoying the drive. Anyone that has ever been to a service station for a 75,000 mile service can tell you that repair charges are not cheap, but then again neither are the doctor's office or hospital visits. So, clearly it goes without saying that we truly are what we eat and the better the quality of food (fuel) we consume the better our bodies will function and operate for us; the less time we will spend being sick and tired (or sick and tired of being sick and tired). By choosing the right foods, not only can you reverse the signs of aging and turn back your body clock but your body will naturally become more efficient at metabolizing calories. Your body wants to feel good and stay lean, so you'll be surprised when you start including these "Super Fuel" foods into your regular meal plan how quickly your body will shed unwanted body fat, excess weight and inches. The number one mistake that most people do when they want to lose weight is cut way back on calories. To the dieter, the thought process is, the less calories I consume, the more weight I will lose, however the body works in an entirely different way. The human body is a complex machine made up of all kinds of systems which require energy to operate, much like your car. Except unlike your car, the human body will burn energy whether we fuel it or not. But the human body is also intelligent in that it strives for efficiency, so the more calories you restrict your diet, the slower your metabolism will become. The trick is to fuel the body with the right amount of calories and make the metabolic flame burn even hotter through not only the type of food, but also the quantity, quality, timing and sometimes the combination. Add in moderate aerobic and resistance-training exercise and you will burn away excess body fat in no time!
www.FitnessExpertNetwork.com - 741

About the Author


Eric Sutton is a certified personal trainer with The American Council on Exercise (ACE), certified fitness nutritionist with the National Endurance & Sports Training Association (NESTA) and owner of Fitness Together in Ashburn Virginia. You can visit his studio at www.AshburnFitness.com or learn more about his private personal training services by calling 703-858-9220.

www.FitnessExpertNetwork.com

- 742

"Water: A Vital Component"


By Erin Morgart
Water is the major component in both foods and the human body. You are composed of about 60% water. Your need for other nutrients, in terms of weight, is much less than your need for water. A person can survive up to 50 days without food but only a few days without water. Water is distributed all over the body, among lean and other tissues and in urine and other body fluids. Water is used in the digestion and absorption of food and is the factor in which most of the chemical reactions take place within the body. Some water-based fluids like blood transport substances around the body; other fluids serve as lubricants. Furthermore, water helps regulate body temperature, a most vital consideration when exercising. Water is contained in almost all foods, especially in liquids, fruits and vegetables. While these foods and fluids provide 80-90% of a person's daily water intake, what happens when an avid exerciser STILL needs to replenish their water intake? Indeed, severe dehydration can occur when an exerciser does not balance their physical needs between water consumed and water lost. Likewise, severe dehydration can cause weakness and even death. Fitness and nutrition play vital roles in one's optimal health, but water must be recognized as another vital ingredient in maintaining vital health. In fact, all fluids, including those containing caffeine, can count toward your total daily fluid intake. Water and other beverages make up about 80% of your fluid intake, while the remainder comes from foods.

About the Author


Erin J. Morgart is the CEO/Owner of BellaFiguravita LLC and a Certified Personal Trainer and Group Exercise Instructor, holding classes for a local military base in Boot Camp, Spinning, Kickboxing and Muscle Pump. Erin currently holds a BA in Psychology and Graduate Studies in Clinical Counseling. She also is an Adjunct Professor and Homeschool Co-op Teacher instructing students in Anatomy and Nutrition. Erin holds numerous certifications including ACE and Scirion. She is a member of IHRSA and the Medical Fitness Association (MFA). Currently residing in Virginia Beach, VA, Erin and her Navy Captain spouse and two children will be relocating to Honolulu, Hawaii in July 2007. Her website is www.erinmorgart.com.

www.FitnessExpertNetwork.com

- 743

"Negative Calorie Foods... Where's the Beef?"


By Gary Giamboi
The idea which is propelling the "Negative Calorie Food" diet is actually one of the "best" marketing concepts a diet plan can offer: Lose weight by eating more of foods you actually like and become healthier in the process! Believe me, I also wish this to be true. However, I am a "Doubting Thomas" who was born in Missouri! I need to see the proof with my own eyes. And herein lays the problem. I have done extensive research into this subject and I have not found one which has even one claim documented with evidence that would be accepted by the scientific community. It is all based upon assumptions stemming from a fact here and a fact there. For example: an author will list the amount of calories in broccoli and then go on to explain that the human body uses more calories to digest the broccoli than it contains. Therefore, broccoli is a "Negative Calorie Food." My problem lays in the fact that I have never seen a study done which would proves to the scientific community exactly how many calories we burn digesting a piece of broccoli. In other words, no test has been done which follows the accepted norm for producing unbiased, repeatable results. I have read many of these articles and they say it takes X number of calories to digest broccoli. They do not provide any references and I can not find any credible sources anywhere. This is a RED-FLAG for any claim. At least Big Industry pays someone with at least quasi-credible credentials to get them results which seem to backup whatever claims they are currently looking to prove. For example, one site says that 100 grams of broccoli contain 25 calories. It goes on to say that it takes our bodies 80 calories to digest this amount of broccoli and its 25 calories. Therefore, if we ate the 100 grams of broccoli, we would lose 55 calories. Since I can't find any credible sources to backup the claims concerning how many calories are used in digestion of any particular food, I also can't find any to disprove them either!

www.FitnessExpertNetwork.com

- 744

Most credible sites and papers state that we burn approximately 10-12% of the calories we consume digesting and assimilating those calories. This jives with other sources which state that it takes about 45 of the calories in fat to digest fat, 10-12 % of the calories in carbohydrates to digest them and 20-22% of the calories in lean protein to digest them. And so you can see how the average could be 10-12% if we eat the proper "mix" of foods. Unfortunately, the end result is that this concept is taking off faster than the "dot com" mania of the late 1990's. The only difference is that almost all of these food actually "pay" you a Healthy dividend: Great Nutritional Value in the form of vitamins, minerals, anti-oxidants and enzymes. So nutritionally speaking, this diet is not so bad. My problem with it lies in the fact that people who follow this diet may not achieve what they are looking for. And if they do, it will not be because of the reasons they think. Substituting broccoli for white potatoes is a good way to cut caloric intake and increase our intake vitamins and minerals. However, if this is the only thing we are doing to lose weight, there is a good chance that at some point we will hit a wall and stop losing weight. No calorie limiting diet, in of itself, is a healthy, smart or even a successful way to lose weight. So let's ask some questions. Since I can't find any credible answers, I'll leave it to you to come up with answers you are comfortable with: 1) Whether you walk or run, it takes approximately 100 calories for an average person to travel one mile on foot. Let's grant the claim of 25 calories in 100 grams of broccoli (actually, it is about 15% low). And if it takes 80 calories to digest the 100 grams, if I ate 125 grams (approximately 4.4 oz.) of broccoli, I would burn 100 calories. Therefore, eating 31 grams of broccoli is as strenuous as running 1 mile. What do you think? 2) If a vegetarian ate as much plant food as they needed to stay healthy, they would probably starve to death due to their caloric deficit. I am a lacto-vegetarian. I eat a lot of vegetables and probably 3 servings of fruit/day. Some days all of my fruits and vegetables are on the negative food list. At the end of the day I should be exhausted from having used up my supply of readily available sugars for energy . That should also make me feel very hungry. It should also put my body into the state of Ketosis. I should also have trouble creating and keeping muscle. I should also be able to eat lots of junk food and not gain any weight.
www.FitnessExpertNetwork.com - 745

None of the above is true for me or any other sensible vegetarian I have ever met. What do you think? 3) The large primates whose bodily functions are very similar to humans should have all starved to death long ago. Instead, many have large pot-bellies. What do you think? We need calories to live. Therefore, I say that eating a Truly Negative Calorie Food is actually not healthy! If someone needed to eat a food which uses up something we need for survival, something is wrong with their lives. But, don't worry. Except for celery, I don't find any credible evidence that calorie negative foods exist. So what can a person do to Lose Weight Sensibly? 1) See a Professional, such as myself, with a Proven Track Record in helping people lose FAT. 2) Make sure the plan includes eating enough of the right kinds of food, at the proper times and in the proper amounts. 3) See my Ezinearticle at: http://ezinearticles.com/?The-Principles-of-Natural-WeightLoss-and-Management&id=290262 4) Make sure your plan includes a Strength Training Regime. 5) Subscribe to my Newsletter by emailing your request to subscribe to the "Training by Gary, LLC Newsletter" by going to my contact page: http://genbukan.biz/contact.html If you are not sure how to do any of the above, contact me at http://genbukan.biz/contact.html and I will help you achieve your goals! I hope this article has given you some things to think about!

www.FitnessExpertNetwork.com

- 746

About the Author


Gary Giamboi is a NASM certified Personal Trainer, an E-500RYT Yoga Instructor, holds the rank of Kyoshi (Teaching Master) in several Japanese Martial Arts from the Genbukan World Ninpo Federation and the Kokusai Jujutsu Renmei and a Master's License in Taijiquan (Tai Chi) and Qigong. He is available for Private Training and Consultations on losing fat, toning up, athletic performance, balance as well as, Martial Arts & Yoga seminars and the 200 hour Yoga Teachers Training courses. Other articles by Gary can be seen http://ezinearticles.com/?expert=Gary_Giamboi He can be reached via his http://genbukan.biz/contact.html

www.FitnessExpertNetwork.com

- 747

"The Myth of Negative Calorie Foods"


By Gary Giamboi
The idea which is propelling the "Negative Calorie Food" diet is actually one of the "best" marketing concepts a diet plan can offer: Lose weight by eating more of the foods you actually like and become healthier in the process! Believe me, I also wish that this dream were true. However, I am a "Doubting Thomas" who was born in Missouri! I need to see the proof with my own eyes. And herein lays the problem. I have done extensive research into this subject and I have not found document which has even one claim documented with evidence that would be accepted by the scientific community. This whole premise is all based upon assumptions stemming from a fact here and a fact there. For example: an author will list the amount of calories in broccoli and then go on to explain that the human body uses more calories to digest the broccoli than it contains. Therefore, broccoli is a "Negative Calorie Food." My problem lays in the fact that I have never seen a study done which would proves to the scientific community exactly how many calories we burn digesting a piece of broccoli. In other words, no one sites a test which states the amount of calories it takes to digest any food has been done which follows the accepted norm for producing unbiased, repeatable results. I have read many of these articles and they say it takes X number of calories to digest broccoli. They do not provide any references and I can not find any credible sources anywhere. This is a RED-FLAG for any claim. At least Big Industry pays someone with at least quasi-credible credentials to get them results which seem to backup whatever claims they are currently looking to prove. For example, one site says that 100 grams of broccoli contain 25 calories. It goes on to say that it takes our bodies 80 calories to digest this amount of broccoli and its 25 calories. Therefore, if we ate the 100 grams of broccoli, we would lose 55 calories. Since I can't find any credible sources to backup the claims concerning how many calories are used in digestion of any particular food, I also can't find any to disprove them either!

www.FitnessExpertNetwork.com

- 748

Most credible sites and papers state that we burn approximately 10-12% of the calories we consume digesting and assimilating those calories. This jives with other sources which state that it takes about 4-5% of the calories in fat to digest fat, 10-12 % of the calories in carbohydrates to digest them and 20-22% of the calories in lean protein to digest them. And so you can see how the average could be 10-12% if we eat the proper "mix" of foods. Unfortunately, the end result is that this concept is taking off faster than the "dot com" mania of the late 1990's. The only difference is that almost all of these foods actually "pay" you a Healthy dividend: Great Nutritional Value in the form of vitamins, minerals, anti-oxidants and enzymes. So nutritionally speaking, this diet is not so bad. My problem with it lies in the fact that people who follow this diet may not achieve what they are looking for. And if they do, it will not be because of the reasons they think. What's worse is that people may start thinking they can eat a big piece of Strawberry Shortcake if they eat enough "Negative Calorie Foods" to cancel out the calories in the treat. Well I am truly Sorry it doesn't work that way. No matter what, you can't erase the artery clogging fats and the diabetes producing sugars. Substituting broccoli for white potatoes is a good way to cut caloric intake and increase our intake vitamins and minerals. However, if this is the only thing we are doing to lose weight, there is a good chance that at some point we will hit a wall and stop losing weight. No calorie limiting diet, in of itself, is a healthy, smart or even a successful way to lose weight. So let's ask some questions. Since I can't find any credible answers, I'll leave it to you to come up with answers you are comfortable with: 1) Whether you walk or run, it takes approximately 100 calories for an average person to travel one mile on foot. Let's grant the claim of 25 calories in 100 grams of broccoli (actually, it is about 15% low). And if it takes 80 calories to digest the 100 grams, if I ate 125 grams (approximately 4.4 oz.) of broccoli, I would burn 100 calories. Therefore, eating 31 grams of broccoli is as strenuous as running 1 mile. What do you think? 2) If a vegetarian ate as much plant food as they needed to stay healthy, they would probably starve to death due to their caloric deficit. I am a lacto-vegetarian. I eat a lot of vegetables and probably 3 servings of fruit every day. Some days all of my fruits and vegetables are on the negative food list. At the end of the day I should be exhausted from having used up my supply of readily available sugars for energy.

www.FitnessExpertNetwork.com

- 749

That should also make me feel very hungry. It should also put my body into the state of Ketosis. I should also have trouble creating and keeping muscle. I should also be able to eat lots of junk food and not gain any weight. None of the above is true for me or any other sensible vegetarian I have ever met. What do you think? 3) The large primates whose bodily functions are very similar to humans should have all starved to death long ago. Instead, many have large pot-bellies. What do you think? We need calories to live. Therefore, I say that eating a Truly Negative Calorie Food is actually not healthy! If someone needed to eat a food which uses up something we need for survival, something is wrong with their life processes. But, don't worry. Except for celery, I don't find any credible evidence that calorie negative foods exist. So what can a person do to Lose Weight Sensibly? 1) See a Professional, such as myself, with a Proven Track Record in helping people lose FAT. 2) Make sure the plan includes eating enough of the right kinds of food, at the proper times and in the proper amounts. 3) See my Ezinearticle at: http://ezinearticles.com/?The-Principles-of-Natural-WeightLoss-and-Management&id=290262 4) Make sure your plan includes a Strength Training Regime. 5) Subscribe to my Newsletter by emailing your request to subscribe to the "Training by Gary, LLC Newsletter" by going to my contact page: http://genbukan.biz/contact.html If you are not sure how to do any of the above, contact me at http://genbukan.biz/contact.html and I will help you achieve your goals! I hope this article has given you some things to chew on. Don't worry. Ideas maybe nourishing; but, they have NO Calories!

www.FitnessExpertNetwork.com

- 750

About the Author


Gary Giamboi is a NASM certified Personal Trainer, an E-500RYT Yoga Instructor, holds the rank of Kyoshi (Teaching Master) in several Japanese Martial Arts from the Genbukan World Ninpo Federation and the Kokusai Jujutsu Renmei and a Master's License in Taijiquan (Tai Chi) and Qigong. He is available for Private Training and Consultations on losing fat, toning up, athletic performance, balance as well as, Martial Arts & Yoga seminars and the 200 hour Yoga Teachers Training courses. Other articles by Gary can be seen http://ezinearticles.com/?expert=Gary_Giamboi He can be reached via http://genbukan.biz/contact.html

www.FitnessExpertNetwork.com

- 751

"The Not so Sweet Side of Sugar"


By Gary Giamboi
Would you like a Free Anti-Aging Pill? Would you settle for some Free Anti-Aging advice? Well, it seems that life maybe much sweeter (or at least much healthier and longer) if we ate less sugar. Many of you may already know that when we eat too much Sugar or Simple Carbohydrates, our bodies lose the ability to lose weight by releasing unwanted stored body fat. And of course, if we eat too much sugars, too often, we will gain body fat and probably develop type II diabetes. Now there is another reason not to eat too much sugar: Elevated levels of Blood Sugar lead directly to the formation of AGEs or Advanced Glycation Endproducts. In our bodies, AGEs damage our cells like Free Radicals. Research has shown that AGEs cause the stiffening and weakening of the collagen in our blood vessel walls, which may lead to high blood pressure and to micro- or macroaneurisms which may cause strokes if they occur in the brain. AGEs are also implicated in the initiation of retinal dysfunction (blindness), type II diabetes, and many other age related chronic diseases especially those related to chronic inflammation such as atherosclerosis, arthritis, Alzheimer's Disease and cancer. AGEs have been shown to contribute to diabetic neuropathy, diabetic retinopathy, diabetic nephropathy (kidney failure) and aging. To make matters worse, food manufacturers actually add AGEs to many foods as flavor enhancers and colorants to improve taste and appearance.. A very small partial listing of foods with very high levels of added AGEs includes: donuts, barbecued meats, cake, dark colored sodas and other foods with significant browning and caramelization. And as if messing up our insides is not enough, the Institute for Diabetes Discovery lists the following as another effect of Ages: a Decreased turnover and tissue remodeling. We usually call this: Aging, Wrinkling and Sagging. So maybe Sugar is not so Sweet after all! Anything that reduces oxidation in our bodies can be called Anti-Aging.

www.FitnessExpertNetwork.com

- 752

Following the nutritional information I have previously written about in my other articles will naturally lead to lower Blood Sugar levels, much less of these Nasty AGEs running around inside of our bodies and weight loss. It is the best Anti-Aging Pill on the market. However, for those of you or are not familiar with my articles, here is a recap of some of the more important points: 1) Eat 4-6 small meals during the day. 2) Eat as much unprocessed (or least processed) foods as possible. 3) Try to eat foods with as low Glycemic Index as possible. 4) Eat a Lean Protein with Every meal. 5) Remember, liquids are foods you just don't have to chew. Their sugars count. 6) Exercise regularly. Be sure to do some strength training. 7) Allow yourself a moderate level of foods you enjoy to the tune of 10% of your weekly consumption. 8) Avoid eating Meat, Fish or Bread that has been Browned or Blackened.

About the Author


Gary Giamboi is a NASM certified Personal Trainer, an E-500RYT Yoga Instructor, holds the rank of Kyoshi (Teaching Master) in several Japanese Martial Arts from the Genbukan World Ninpo Federation and the Kokusai Jujutsu Renmei and a Master's License in Taijiquan (Tai Chi) and Qigong. He is available for Private Training and Consultations on losing fat, toning up, athletic performance, balance as well as, Martial Arts & Yoga seminars and the 200 hour Yoga Teachers Training courses. Other articles by Gary can be seen http://ezinearticles.com/?expert=Gary_Giamboi He can be reached via http://genbukan.biz/contact.html

www.FitnessExpertNetwork.com

- 753

Water and Fat Loss


By Geoff Kalmbach
Far and away the greatest 'fat loss' drink going these days is plain ole water. Yup, its true so get rid of the green tea, vitamin water and Red Bull along with all the other snake oils draining your wallets and get after the water if you truly want to crank up your metabolism for guaranteed fat loss. An interesting note about all those health and energy drinks is that they actually stimulate your body to store fat rather than burn it up. Caffeine certainly will jump you up a little but the caffeine stimulates our bodies to produce insulin, which in turn signals the body to store calories instead of burning them. Consuming just ten 8-ounce glasses daily gives you all types of wonderful health benefits. Those of you with very active lifestyles should consume more as well as those of you living in warmer climates but on average roughly 100 ounces daily is a great place to start. Here are some interesting bits about water:

75% of Americans are chronically dehydrated. Drinking just 5 large glasses of water each day drastically reduces your risk of colon, breast and bladder cancer. Insufficient water intake is the #1 trigger of daytime fatigue, which also directly affects your focus, memory, and vision. The mildest of dehydration slows ones' metabolism up to 3%. In 35% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Drink water with meals as well as in between them. Soda, tea, coffee and alcoholic beverages do not count towards your daily water intake totals.

Helpful tips when consuming water: 1. Drink ice cold water, as it must be warmed by the body for digestion, which in turn burns extra calories. 2. Fill a gallon jug each day to better track consumption. 3. Drink a large glass of water with each meal. 4. Consume an additional glass for every beverage you consume that isn't water (soda, coffee, alcohol etc.) 5. Start off each morning with a tall cold glass of water in addition to your supportive meal.

www.FitnessExpertNetwork.com

- 754

Adequate water consumption and staying hydrated should be a TOP priority on a daily basis along with a supportive nutritional plan, exercise and increased activity. When consistency and discipline is applied to each you will have successfully laid the foundation from which to reap the benefits of a healthy happy and fit lifestyle.

About the Author


Geoff Kalmbach is a Fitness Expert, columnist, speaker, and Certified Fitness Professional. Geoff has incorporated health and fitness into thousands of lives all over the world. Sign up for his FREE monthly newsletter at http://www.getfunctionallyfit.com

www.FitnessExpertNetwork.com

- 755

Soy: The Hormone Destroyer


By Han Ayden
Once touted as the ultimate health food, soy is now coming under intense scrutiny for its purported health benefits. In fact, recent research suggests that soy consumption could be detrimental to our health, owing to the anti-nutrients it contains. These anti-nutrients interfere with vitamin and mineral absorption, thereby reducing the amount of nutrients available for assimilation into our bodies. Soy foods deprive us of nutrients essential for optimum health and well-being. For those who chug down soy shakes as a post- workout drink, remember that soy protein isolate has vastly inferior absorption and bioavailability rates, compared to whey and casein protein. Unfortunately, it is nearly impossible to avoid soy as it is added to a vast array of foods in addition to being consumed on its own. Soy products include soy milk, soy ice cream, soy pasta, textured vegetable protein ('mock-meat'), tofu and fermented soy products such as miso and tempeh. Soy foods are usually highly processed despite being marketed as a natural, high-protein, plant-based alternative to animal protein. However, soy foods also contain high levels of plant estrogen, called isoflavones, with similar effects to the female hormone estrogen. This is particularly detrimental to the health of males as it lowers their level of testosterone, resulting in a feminizing effect on masculine features, as well as lower sperm counts and decreased sex drives. The consumption of soy products has also been linked to cases of hyperthyroidism, a condition where the thyroid glands overproduce hormones which are then secreted into the bloodstream at unhealthy levels, causing a host of problems such as fatigue, insomnia, appetite loss and reproductive problems. Despite being hailed as a female-friendly miracle food due to its ability to mimic the effects of estrogen, soy has also been linked to depression and menstrual irregularities in women. So much for it being a women's health food, huh! While it is a well-documented fact that soy interferes with the sexual development of male infants, its effects on female babies have been kept hidden from most people, under the impression that it is greatly beneficial to females of all ages. The ugly truth is that increased rates of precocious puberty in girls have also been linked to copious soy consumption. Why then has a plethora of misinformation entered our collective consciousness in order to transform a potentially harmful food into a 'miracle' food? One has to consider the astronomical sums of money pumped into the huge and wildly successful campaigns launched in order to promote and market soy as a health food wonder. The soy lobby too

www.FitnessExpertNetwork.com

- 756

has funded research on soy's health benefits while suppressing information on its potentially negative aspects. Moreover, soybean is also extremely cheap and thus, makes great fillers in a variety of foods, saving costs and increasing profits. My advice to you? Limit your consumption of soy to fermented soy products as the fermentation process destroys the anti-nutrients found in them. If possible, dump soy. There are way better nutritious alternatives to soy protein out there.

About the Author


Han Ayden is a certified personal trainer and a body transformation specialist located in Singapore. His website is http://www.physiquemakeover.com

www.FitnessExpertNetwork.com

- 757

"Discover The 9 Essential Strategies of Healthy Nutrition That Will Have Your Fit And Lean In Less Time Than You Ever Thought Possible."
By Holly Leonard
There is nothing that will affect your health and fitness results more than healthy nutrition and smart supplementation habits. I state that boldly because most of your fat loss results will come from nutrition rather than exercise. In fact, nutrition accounts for more than 80 % of your results, whereas exercise only accounts for 20% of your results. If your program isn't yielding the results you want I can almost guarantee it's because of your nutrition habits. By using the 9 strategies I lay out in this article you'll be well on your way to achieving the fat loss results you desire. The following strategies will help you skyrocket your metabolism, become a fat-burning machine and achieve maximum results from minimum time from your program. 1. Increase your meal frequency. Take your total daily caloric intake, divide it by 5 or 6, and consume a supportive meal every 3 hours. This will keep youre your blood sugar and energy levels stable throughout the day. Stable blood sugar is critical to speeding up your metabolism and will keep you in a fat-burning state all day long even at rest! 2.Eat a supportive meal every 3- 3 hours. The single most vital factor to increasing your metabolism (the speed at which your body burns through calories) is to increase the frequency of your meals. I know you've been told that you must cut down on your calories and exercise more, but that will not work. Eating less and working out more will doing nothing but decrease your metabolic rate. When consuming your mini-meals during the day, strive to get a balance of protein, starchy carbohydrates and fibrous carbohydrates. By incorporating all of those components youll be sure to stabilize blood sugars, pump amino acids to the muscles and put your body into fat-burning Overdrive! 3. Eat as wide a variety of foods as possible. Most often we eat in a very habitual manner, eating similar breakfasts, lunches, and dinners day in and day out. Boring, but easy to plan and manage. Its critical to balance out the above strategies with a healthy variety of foods. Be sure to include a variety of lean proteins, fruit and veggie sources, starches, etc. every week. This will prevent boredom and will supply your body with a variety of healthy nutrients.

www.FitnessExpertNetwork.com

- 758

4. Drink enough water throughout the day. Water is a vital component to life. It's impossible to survive without clean water every day. If you don't consume enough water your body will age quicker, appear fatter, and be more susceptible to colds, flues, increased soreness and much more. As a general rule of thumb you should take your bodyweight and divide it by two. This gives you the amount of water you should consume on a daily basis. 5. Take a quality vitamin/mineral supplement daily. Science tells us that we simply cant get all the nutrients we need in our bodies from food alone especially when trying to lose weight. In fact it would take approximately 5,000 calories to get all the nutrients our bodies require. Thats simply not possible when trying to lose body fat. Thats why every major medical organization in the world recommends that everyone take a daily multi-vitamin/mineral supplement. 6. Use meal replacement shakes/bars for delicious on-the-go meals. For healthy snacks and convenient meals on the go, meal replacement bars and shakes are an excellent choice. Eating 5-6 mini meals each day is not always realistic in todays fastpace world unless you carry around a cooler all day. Rather than going through the local drive-thru or reaching for the candy jar use a good quality meal replacement shake or bar instead. Choose a shake or bar with a good amount of fiber (>4 grams) and protein (>10 grams). Doing so will help stabilize your blood sugars to keep you lean and burning fat all day long. 7. Always take a recovery shake after your workout. To get the most out of the efforts you put forth in the gym you'll need to provide your body will the proper nutrients needed to recover. A well balanced protein and carbohydrate shake consumed post workout speeds up your recovery process allowing you to increase lean mass, strength, burn more fat and reduce unnecessary muscle soreness. 8. Plan ahead and be prepared. One of the vital and most overlooked components to achieving great results is preparation. If youre not prepared with your foods how will you ever be able to consume 5-6 meals everyday? A simple way to get prepared is to plan your meals in advance and cook in bulk. By planning you never miss an opportunity to supply your body with good nutrition. 9. Take one day per week and ignore the above strategies. Yes, thats right ignore everything I just told you about eating healthy. Well maybe not completely ignore, but you certainly can loosen up a bit. Choose one day per week or a few meals throughout the week to have some of the foods you've been craving. By doing this less than 10% of the time, you'll still be able to achieve incredible changes. To achieve long term fat loss results you do not need to diet again and you don't have to eat perfectly 100% of the time to achieve the results you are looking for. If you follow the above strategies 90% of the time youll will be well on your way to achieving the goals you desire.
www.FitnessExpertNetwork.com - 759

About the Author


Holly Leonard, owner of BeFit Health and Wellness Solutions, is a body transformation specialist who has helped hundreds of men and women reclaim their attractive, healthy and energetic physiques. For more expert fat loss advice, please visit http://www.befithealthandwellness.com

www.FitnessExpertNetwork.com

- 760

"A Steady Diet of Advice"


By Hut Allred
It may seem like there is an overwhelming abundance of diet books released after the holidays, but the fact of the matter is diet books are in season all year round. Choosing a diet book that fits your needs can be a bit overwhelming; there are millions of diet books out there with new releases all the time. You have your choice of a wide variety of diets ranging from, low-cal, low-carb, hi protein, fat free, counting calories, not counting calories, glycemic index, vegetarian, master cleansers, liquid diets, fasting diets, all fruit diets, body type diets, and the list goes on and on. Not only do you get advice on what you should eat, but you also get recipes on how to cook suggest meals. Each book has its own gimmick offering new techniques on the best way to lose weight. Each diet book saying theirs is the best and you should give it a try. When it comes right down to it, diet books say the same thing, get more exercise and eat less. Its a known fact that combining diet and exercise is a good way to lose weight, achieve permanent results, and reach your health and fitness goals. The question is, do you really need a diet book to help you lose weight, or is there an alternative way? You might want to consider working out with a personal fitness trainer. A personal fitness trainer can work with you to develop a workout routine and customized diet tailored specifically to meet your physical and health needs. If you have a diet book that you would like to try, your personal fitness trainer can go over the diet with you and incorporate it into your fitness routine so that it will be beneficial to you. The hardest part about diet and exercise is sticking to the program. While you may get great ideas from your diet book, when you work out with a personal fitness trainer, you will have someone there to help motivate you when you feel like quitting. Not only is your personal fitness trainer there to help motivate you, but he is also there as a friend, confidant, and workout partner. Your personal fitness trainer will guide you and teach you proper workout techniques and change your workout routine and diet as needed in order for you to get the most out of your workouts and make your goals achievable. Developing a personal fitness plan thats right for you is the first step in moving in the right direction to achieving a happier, healthier life, and creating a fitness program that you can stick with. Working out with a personal fitness trainer can help keep you on track in order to achieve your goals.

www.FitnessExpertNetwork.com

- 761

About the Author


Hut Allred is the President of New Wave Fitness. Inc. located in Dallas, TX. His company provides in home personal fitness coaching throughout the Dallas-Fort Worth area. His website is www.bestdallaspersonaltrainer.com

www.FitnessExpertNetwork.com

- 762

"New Diet, New Revolution, Is It For You?"


By Ibsen Alexandre
For many people who are overweight, the importance of controlling their weight has been insignificant. The realm of diet has been around for many years, and still today a lot of obese individuals are fighting against this epidemic. In fact 65 percent of the United States population is overweight and 35 percent is obese. Because obesity is such a detrimental factor and can lead to various health disorders such as coronary heart disease, hypertension, many studies on diets have been conducted to find a solution to improve weight loss. Most of the studies conducted by scientists revealed a low-carbohydrate diet seem to be the solution to reduce the risk of obesity. Today, the Atkins diet which promote that eating more fats, more protein and less carbohydrates is regarded as one the effective weapon targeting obesity. The question many dieters are asking is, since the Atkins diet is so attractive is it deemed to be safe? The purpose of this article is to provide a few information about some of the cons about the Atkins diet and its safety. The attraction of the Atkins diet is amazing to many dieters; perhaps this is the number one reason why the overweight society is emerging so fast in Dr. Atkins diet plan. The diet shed off a lot of pound without starvation. The need to count the calories intake as in a traditional low-fat diet is not even necessary. On a nutritional point of view counting a calorie is important because a calorie is a calorie no matter what food substance it comes from. Most dieters who are relying on the Atkins program are unaware of any significant effects in the long run. Is there significance in the long term? Since the Atkins diet regimen contradict the overwhelming majority of research on how to healthily lose and maintain weight, most public health professional are not in accord with the diet plan. In a study conducted at Harvard Public Health, Penelope Greene said, ? People eating and extra 300 calories on a very low-carb regimen lost just as much during a 12 week study as those on a standard low-fat diet?(1). Based on Greene statement it seems people on the low-fat diet lose weight. Even so, there are many indicators that come into play with a successful diet and the outcome will be different in each individual who is attached to any diet plans, not only the Atkins. It has been concluded that most individual who embark on a journey of weight management will see short-term result. Most of these dieters who embark on these diet plans journey, Atkins being one of them today, will most likely regain the weight back. The body main source energy is fat. The amount of water that the body holds and needs to hold is approximately 90%. Keep in mind that the main goal of the body is to retain the weight, so unless there is some type of physical training regimen and some sort of guidelines for exercise while on these diets, the result will not last for a long period of time and people will still be overweight and obese. Dr. Atkins say in his book, Atkins for Life, "Atkins for Life is for people who recognize that controlling carbs is a healthy way to eat and want to learn how they can eat that way for the rest of their lives (2). Beta-oxidation, the breaking of fat metabolism is always going on whether there is a diet involve or not. Therefore most of the tissues in the body
www.FitnessExpertNetwork.com - 763

are using fats. Staying on a diet for the rest of your life will not have a significant effect on weight loss. As the bodys cell is degenerating with age, the rate of metabolism also change, and most individuals tend to gain weight, therefore whether controlling carbs will be a better way to eat, that reasoning will not manage weight loss in the long run. Lifestyle is another important factor that could affect weight loss and there is no feasible way that some one will age while able to control carbs to stay healthy. Nonetheless, many studies have proved that high carbohydrates can lead to a healthier way of living therefore controlling the risk of obesity. In fact, the majority of populations that are healthy rely more on a high-carbs diet. Other subsequent studies have shown that diets such as low-carb, low-fat, high protein have a tremendous effect in weight management. The elimination of fats takes away the taste and the texture of the food is different. Plus, many of the dieters usually do not even adapt the recommended exercise protocol, which is only 30 - 60 minutes and three times a week. Based on many high carb diet studies, there will be a significance in weight management, decrease in adipose tissues and visceral fats, but only for a short duration, more like 6 months. Gradually, after that short period of time most dieters start to gain the weight back. A good example about the significance of high-carbs comparing to the Atkins diet is in Asia. The majority of Asians caloric intake is strongly based on carbohydrates. Their food intake consists mostly of high carbs sources such as rice, grain, and vegetable. Of course they ingest a lot of protein too from fish. The point here, it is clear that Asia is one of the continent that has the lowest rate in obesity, coronary heart diseases, and cancer. Today, the Atkins diet is trying to revolutionize how it will be better to follow a high fat, high protein diet. The popularity of low carbohydrates regimen has been in existence in many Europe and the United Sates for many years, and the percentage of obesity is still high and the risk factors associated with it are also high. The results and the testimonies about low-carbohydrates diet are still lacking for some individuals, so, how exactly the Atkins diet will benefit individuals then? According to Dr. George Blackburn, associate professor of nutrition and surgery at Harvard Medical School and an organizer of the coalition, ?Despite the popularity of commercial weight-loss programs, dietary supplements, and diet books, obesity is more widespread than ever. Some books advise a high-carbohydrate, low-fat diet; some advocate a low-carbohydrate, high-fat diet; while others say just cut down on calories. And too many popular weight-loss programs do not disclose data on how much weight their customers lose and keep off. Most plans provide limited scientific research on the safety and effectiveness of their plan. Its no wonder that people are confused... and fat?(3). Most of the United States population do not exercise regularly and consume excess calories of fat are seen as the primary factor for obesity. Obesity is a very complex issue and reflects on a lot of psychological issues. The truth is social issues; genetics, medical problems and gender contribute a lot to obesity. So, when doctor Blackburn say that too many popular weight-loss programs do not disclose data on how much weight their consumers lose and keep off is absolutely true. A lot of people on a weight-loss program, in a study, sometimes do not show great results due to some of the secondary factors above. Anyhow, by having so much Atkins product everywhere and limited portion size
www.FitnessExpertNetwork.com - 764

at restaurants does not mean dieters will lose weight. Yes it may be effective for some people, but not for others. Also, why making fat foods more accessible and cheaper, will that help with obesity and weight loss? Perhaps it will, but for the most part this is a question that needs to be answered after more evidence can be proven. Dr. Atkins published his first book in 1972 and various studies were already published about low-carbohydrate diets. The concepts of Atkins for Life are related to the first book published. The Atkins diet, which promotes eating more fats, more protein and fewer carbohydrates, is still questionable by many researchers. It is believed that the Atkins diet is effective for short duration but not for a long run. Most Atkins followers will most likely gain their weight back due to social issues, psychological factors and genetics. Low carbohydrates diet and controlling carbohydrates intake, which has been in existence for over 25 years has not been a great success for obesity. Atkins diet will most likely not have a significant success in the long run either. Paradoxically, there will always be more diet invention about obesity and weight loss, but obesity will still remain one of the contributors to heart diseases, cancer, and death. NB: If you truly want to take control of weight management, it is imperative that you chose to do some form of cleansing to purify bodily various functioning system. This step should be done prior to embarking on a weight loss or weight management program. It is also imperative to follow an exercise program that is customized only for your needs. The body will combat with the adversity of obesity and weight loss better and more effectively when exercise is implemented. Tahitian Noni Juice is one of the best ways that is proven scientifically to cleanse your system by eliminating waste products within the body very fast. This powerful organically product doesn't just do that. It also helps boost your immune system, enhance your cardiovascular system, increase energy, stamina, sleep pattern, and much more. Tahitian Noni Juice is easily accessible at www.tni.com/ibalexandre -----------------------------------------------------------------------------------------------------------References: 1. Low Carbs Dieters Can Eat More October 13th 2003 http://www.cbsnews.com/stories/2003/02/15/health/main540776.shtml 2. Robert C. Atkins., Atkins For Life. March 2003: pp 5-8 3. Atkins Diet & Low Carbohydrates Weight-Loss Support http://www.lowcarb.ca/articlesb/article315.html

www.FitnessExpertNetwork.com

- 765

About the Author


Ibsen Alexandre Health and Fitness Professional Bodybuzz Fitness LLC www.bodybuzzfitness.com www.ibsenbodysculpt.blogspot.com

www.FitnessExpertNetwork.com

- 766

"You Really Want to LOSE WEIGHT? Stop Counting CALORIES and Focus on INGREDIENTS"
By Ibsen Alexandre
It is not impossible to lose weight. Most people simply do not understand the reasoning behind calories, diet, nutrients, and ingredients. The best way to lose weight and to keep it off is not simply to follow a nutritional program with an exercise plan, but is to keep yourself educated through self-education, and to love yourself. Indeed, if you take this into consideration and execute, you will soon find out if you really want to lose weight, you will have to first stop counting the calories and focus more on the ingredients in your food. I am not some famous expert on nutrition or exercise who comes on your television screen every day, what I am is an expert as a Health and Fitness Professional who cares about the well-being of every single individual who are seeking results, and I will tell you this, If you read this article in its entirety and absorb the information you will never worry about losing weight again. Let's just say it is a powerful secret that I will unveil to you in this article that some nutritionist or exercise experts are not telling you. Before we get into further details in this piece of article, lets focus on what exactly is a calorie, anyway. By definition, a calorie is a measure of heat, and one gram of calorie represents the amount of heat that is needed to raise the temperature of one gram of water one degree Celsius. I know some of you are saying right now, okay! What in the blue moon does that mean? All you really need to know is that calorie is used to produce energy, produce work (not going to work in an office, but the work that the body does, like lifting a box), and heat. Believe it or not, you need calories, and certain amount as well, but you don't need to worry about the standard amounts, and Ill tell you why later. What about diet? Why do most people get confuse about this simple term. There is a difference between a diet, and a healthy diet. I often encounter individuals who tell me, Hey Ibsen, I just started this new diet with this company X. No! You just started on some form of weight loss or weight management program that consists of multiple diets. A diet is simply what you eat and drink during the course of an entire day. Today I ate 2 boiled eggs, a medium ball of oatmeal, and I had 2 ounces of Tahitian Noni Juice, and a glass of water. That's my diet, and tomorrow my diet will be a little different, who knows. Next time you go on a weight- loss program, keep the simple definition of diet in your mind. Let's look at nutrient now. By the way, keep in mind in this article I will not touch base on carbohydrates, proteins, and fats. If you want to know more about them, you can simply email me or contact me, my website address will be at the end of this article. Okay! What is nutrient? By definition, nutrient is a substance found in food that provide energy, promote growth, repair of tissues, and regulate metabolism. What is all this jargon really means. It simply means that, the food that you eat, whether it's the bagel, the
www.FitnessExpertNetwork.com - 767

piece of chicken, or the banana will provide you with some form of energy, will help you grow, will help repair your tissues (in this case bad cells or muscles), and will help you with your metabolism as well. It is critical to understand the power of nutritious food and why it is essential to eat a healthy diet. It is time now for ingredients, what is going on with the battle between these two giants, calories and ingredients. The people who are in favor of your health will always do their best to save you from destroying your health and help you focus more trace minerals, phytho-nutrients, vitamins, and on ingredients. A company that tries to help you to focus more on calories is simply robbing your pocket and if I were you, I'll run as far as I can for such company not to catch me. I am not asking you to believe me because everyone has their own opinion, but I can tell you this, if you are stuck in a rut with weight loss, get yourself educated more, and stop wasting your hard earn money on weight loss products that don't work for you. Let me give you my own and very simple definition of ingredient. Ingredient is just a list of words that is usually found all the way down below the nutrition facts of any food products, some are good and most of them are bad. And some food products dont even that them, and if I were you I will run away as quickly as I can for those kinds of food. Soon at the end of this article you will find out more, so keep on reading. Well, I did promised you that we will dialogue more about the best part of this article and this is the time now. Are you ready? Are you focused? Let's get going then. In my opinion, calorie is just a way to fool individual to get fatter and more obese. No wonder why the population of obesity is increasing more and more in this country, and more people are getting sick. The story is totally different overseas. I am a tester, and observer; therefore I am always testing and observing the food industry, and more specifically the manufacturers that process the foods. The other day, I went to a subway and bought one of their Fresh Fit new menu and the brand new concept is about evolve your fast food The total calories was about 300 calories compare to the new Agnus Third Pounder? that I purchased last week, which is about 750 calories. When you look at the ingredient of these two meals it doesn't even make a difference in calories. Huh! What are you talking about? Well some of their ingredients will actually add weight more calories to the actual calories if you read them well. Fake sugar, Fake salt, and a bunch of added chemical ingredients. Have you ever bought something, a package of food, and you just couldn't finish reading the ingredients, or you just couldn't pronounce half of the words. Listen! I am not telling you to go ahead and stop your fast food race nor bad food race; the choice is up to you. All I am saying is start educating yourself in order to make better food choices. Let me share a few questions and statistical data with you that will stun you and going to change the way you think about food, especially calories forever. The Foods That Made America Fat In 1961 Americans consumed 2883 calories per person. By 2000 this had increased to 3817. Combine this with a decrease in physical activity and it's a no-brainer; in the space of 40 years people got fatter. Not only that - they also got sicker. What foods made up
www.FitnessExpertNetwork.com - 768

this 935 calories increase and what effect might those foods have had on overall health? Are we eating a lot more animal-based protein? Red meat? Or is it the increase of saturated fats that have made us sicker? The answers to these questions present a stunning contrast to traditional dietary dogma. Here's the base statistics. 1961 2000 Total Calories per Day 2882.5 3816.71 Calories from Protein 13.2% 12% Calories from Fat 34.4% 36.7% Calories from Carbohydrate 48.7% 47.3% Calories from Alcohol 3.7% 4% Consumption of animal proteins went from 8.7% of daily calories to 7.6% - here are some details: Calories per Day from 1961 2000 Butter 65 40 Eggs 67 55 Red Meat 140 123 Poultry 64 186 More poultry but less red meat, butter, and eggs. Pork consumption is about the same. So where did all the extra calories come from? Added sugars, vegetable oils, and cereal grains. Calories per Day from 1961 2000 Added Sugars 515.75 665.82 Vegetable Oils 267.5 634.93 Cereal Grains 627.32 869.05 We've been told to; eat less eggs, eat more margarine - avoid butter, eat less saturated fat, eat less red meat, eat more grains, use more vegetable oils. The above statistics would indicate - that to some degree - this advice has been taken to heart. Strange how more of us are obese than ever before and how diabetes and heart disease rates continue to climb. Surely after 40 years we should be seeing some positive evidence? Reference: 1) The Food That Made America Fat (Many thanks to R. Wilshire for her in-depth research into FAO food lists. You can see a more detailed analysis on her site at Weight of the Evidence. Action and L

About the Author


Ibsen Alexandre Health and Fitness Professional Bodybuzz Fitness LLC www.bodybuzzfitness.com www.ibsenbodysculpt.blogspot.com

www.FitnessExpertNetwork.com

- 769

"Total Body Transformation: Part 2 Nutrition"


By James Cipriani
In part 1 we touched on how to train to stimulate the most lean muscle tissue, boost your metabolism, and get a jumpstart on your total body transformation. If you just follow the workout guidelines, you will have a good solid start to a leaner, more muscular, and stronger physique. But your game plan is incomplete. You need to know how to eat for a total body transformation. If your nutrition isn't in order, you will hardly maximize your results. When it comes to your transformation success, the way you eat is just as important as the way you train. And when I refer to nutrition, I don't just mean taking the latest hyped up supplement. Just like training, you must feed your body intelligently and consistently. Eating To Maximize Your Total Body Transformation? To understand how to eat, you need to understand the five major nutritional elements that are significant in building muscle and minimizing fat: calories, protein, carbohydrates, fats, and water. How you structure the intake of these five elements will dictate the success you have in your body transformation efforts. Let's take a closer look at each one. Calories: To put this simply, calories are your fuel. They are derived from three sources - - protein (4 calories per gram), carbohydrates (4 calories per gram), and fats (9 calories per gram). These are also known as your macronutrients. Everyone has their own metabolic individuality which allows them to burn a specific amount of calories in a day just to survive. This is your Basal Metabolic Rate, or BMR. Activity level, amount of lean muscle stimulated, nutrient partitioning agents of food, and thermal effects of supplements are just some of the variables that will affect the amount of calories you can burn. Protein: Next to water, protein is the single most abundant nutrient in you body. Delivering a constant supply of protein throughout the day is essential for lean body mass and your total body transformation. Unlike carbohydrates and fats, your body does not have a protein reserve that it can draw from whenever needed. Some of you may not realize how other macronutrients differ. Let me explain. We store fat in the form of adipose tissue and carbohydrates in the form of muscle glycogen...we do not store protein. If a steady supply of protein is not consumed daily, the body will steal it whenever needed. Guess where this needed protein gets stripped from? Lean Body Mass... A.k.a. muscle breakdown! Hardly what we are after.

www.FitnessExpertNetwork.com

- 770

Protein is not just needed for muscle growth and repair but also for blood, hormones, enzyme production, and immune system function. A steady intake of protein is essential for virtually all growth in your body just to survive. We are continually regenerating cells in bones, muscle, and skin, etc. In fact, about every 4 months our bodies consist of newly regenerated cells. Multiply that by the fact that our total body transformation training increases the demand for protein and you can see why this macronutrient is so important to your success. To maximize your results, you need protein available at ALL times. This will mean feeding yourself every three hours with some sort of whole food (chicken breast, round steak, fish, eggs, egg whites, nonfat and low-fat milk products) and/or supplement (whey protein isolate, meal replacement shakes). Carbohydrates: Here is THEE most misused macronutrient in the bunch (it is the most abused as well as the most neglected, depending on your which diet guru you follow). Carbohydrates are sugar. Thats it. I know you may be saying, "Come on Jim, now your nuts (or raisins to stay with the carbohydrate theme)!" But if you know your digestion, then you know that the end product of all carbohydrates is glucose? What is glucose? You guessed it - a sugar. The main uses for carbohydrates are muscle fuel and brain function. Most people tend to think of carbohydrates in terms of simple and complex. To get the most out of your bodybuilding nutrition, I urge you to start thinking in terms of Glycemic Index. G.I. is a reference number assigned to foods in accordance to the speed of their digestion and absorption. The higher the G.I. number, the faster the absorption process will be. With the exception of the immediate couple of hours post workout, you should make all of your other carbohydrate choices relatively low in G.I. (60 or less) if you are really going to succeed at a total body transformation. Carbohydrates with a G.I. of 80 or more are actually preferable in that anabolic window after your workouts. We explore that more deeply in Part 3. Fats: Fats are vital in many of your body's functions. The problem is they add up so fast calorically (9 calories per gram) that you must moderate your intake to avoid getting a little on the chunky side. Also, not all fats are created equally. You should stay away (or at least seriously limit) saturated fats and trans fatty acids. But, you DO want to include a daily intake of linoleic and linolenic acids. Make sure you are getting enough of the "good" fats by eating fish (salmon), using certain oils (flaxseed, safflower), and/or supplementing with CLA/Fish Oils. Water: We are all one third water! Your muscles are about 70% water! Do I need to say more? Water is vital in regulating body temperature, utilizing water soluble vitamins, flushing toxins, digestion, nutrient transport, and nutrient absorption...to just name a few. The best part - water is non-caloric. So drink it and drink a lot of it. The Jim Cipriani Approach To Macronutrient Intake
www.FitnessExpertNetwork.com - 771

Now that you have a basic understanding of your essential nutrients, let's calculate how much of each you will need to maximize your results. The basis of the following has a lot of science and research behind it, but mostly it comes from the trial, error, and success of not only myself but the hundreds of one-on-one and online personal training clients that I have helped transform. How Many Calories? Like I said before, everybody has their own BMR and activity level. But, for a total body transformation, a good place to start would be taking your bodyweight and multiplying it by 12. This will work for about 80% of you. Some of you will need to add or subtract in accordance to your body's response. After 3-4 weeks, you will have your caloric range dialed in. How Much Protein? Back in 1974 Dr. Gontzea at the Institute of Medicine in Bucharest demonstrated that 1.5 grams of protein per kilogram of body weight per day (twice the Recommended Daily Allowance-RDA) was INSUFFICIENT to prevent muscle loss (negative nitrogen balance) in athletes. This was confirmed by a series of studies published in the mid 1980s by Peter Lemon and colleagues at Kent State University. They showed most athletes require at least 2 times the RDA for protein to remain in positive nitrogen balance and prevent muscle loss. And that was to just prevent muscle loss. To promote lean body mass and strength performance they showed it would take even more than that. In recent years studies with both strength and endurance athletes have clearly shown that exercise increases the need for protein and specific amino acids. Studies have also shown that the anabolic effects of intense training are increased by a high protein diet. How much more protein? Start with 1 gram per pound of bodyweight. Now, again, everyone has their own metabolic individuality. Some will need more to maintain lean body mass. Very few of you will need less, though. Alternatively, instead of fixating a number to your bodyweight for protein, a better measure would be to take up to 50% of your total caloric intake in protein. This will be more moldable to individual purposes, yet still fit into our scientifically proven parameters. How Much In The Form Of Carbohydrates? As far as carbs are concerned, we want to provide enough to fuel daily activity, our workouts, and other body functions without excess to be converted to bodyfat. My simple recommendation is carbohydrates should make up about 35-40% of your total caloric intake. And Fats? When following a diet high in lean proteins and moderate in carbohydrates, your fat will
www.FitnessExpertNetwork.com - 772

naturally get taken care of. So, there is really no need for calculation. You still want to make sure you are taking in a steady supply of the "good" fats daily. I strongly recommend that you have a tablespoon of flaxseed and/or olive oil a day along with 4 capsules of Omega Fish Oils. If you weigh over 170lbs., take 6 capsules of Fish Oils a day. This will meet all of your essential fatty acid needs. Note: When making food choices, it would be a good idea to get your hands on The Nutrition Almanac or some other similar book. It is essential to learn the macronutrient breakdown of different foods in order for you to make the most of your nutritional plan. And lastly - read labels! How Much Water? I have already emphasized the importance of water. Drink at least one gallon of water a day. One ounce per pound of bodyweight would be even better. Example Let's look at some numbers in a calculation recap for a 200lb. bodybuilder with a moderate to high BMR. Calories: 200lb. x 12 = 2400 calories a day. Protein: 2400 calories x .50 = 1200 calories of protein per day/4 calories per gram = 300 grams of Protein per day. Carbohydrates: 2400 calories x .35 = 840 calories of carbohydrates per day/4 calories per gram = 210 grams of carbohydrates per day. Fat: 2400 calories x .15 = 360 calories of fat per day/9 calories per gram = @ 40 grams of fat per day. Fats Included: 1 tbsp. each of flaxseed oil and/or olive oil, 4-6 caps of Fish Oils/day. You can calculate your own baseline diet by substituting your bodyweight for the 200lbs. in the above example. Once you have attained your starting caloric range, divide it into 68 meals and spread them out across the day. Just make sure you are eating every 2 - 3 hours. Sample Eating Plan For example sake, I am including what my structured diet plan that fits into my metabolic individuality. Whether I am in a muscle building or fat shedding mode of by personal total body transformation program, my macronutrient ratios stay the same. The only thing I change is my calories. Times and Meals 6 A.M.: 1 cup of fat free cottage cheese, 1 serving of oatmeal, and 1 cup of blueberries 9 A.M.: 2 scoops of protein powder mixed in water, 1 banana 12 noon: 6-8 oz. of chicken breast, 1 sweet potato, 2 cups asparagus 3 P.M.(pre-workout): 1 scoops of whey protein isolate with 2 scoops of carbohydrate powder (mixture of simple carbs and maltodextrin) 6 P.M. (post-workout): 2 scoops of whey protein isolate and 1 scoop of glucose based creatine powder, 1-2 bananas
www.FitnessExpertNetwork.com - 773

8 P.M.: 4-8 oz. of eye round steak, 1 cup of steamed carrots, 1 cup of broccoli Between 10 and 11 P.M.: 1-2 scoops of protein powder mixed in water, 1 cup of blackberries Now you have a starting plan to provide you with a steady supply of body transforming protein and fat-shedding insulin level maintenance. Remember, if you don't train right, you won't stimulate your lean muscle tissue and if you don't eat right, you won't stimulate your metabolism. You need both to train, recover, and transform. In part 3, we will get into supplements and a discussion about our post workout anabolic window.

About the Author


James Cipriani is a certified personal trainer located in Danbury, CT. He is a featured writer for many fitness websites and magazines. His website is http://www.jimcipriani.com. Log on now! Filled with articles, e-books, it is your guide towards health and fitness RESULTS! While you are there, subscribe to one of the internet's Most Popular Bodybuilding and Fitness Newsletters - Jim Cipriani's Cutting Edge Fitness Chronicle. It's FREE. Each monthly issue is crammed with training tips, nutrition articles, supplement reports, exclusive discounts, and much more.

www.FitnessExpertNetwork.com

- 774

Do You Need a Breakfast Makeover?


By Jane Westreich
I know I need to eat breakfast, but I am so sick of what I eat day in and day out....I need a breakfast makeover! Many of my clients now understand the importance of jump starting their day and "breaking their fast" with a healthy, nutritional, nutrient packed breakfast. The problem they face, finding new, quick ideas that get them started fast and right. After talking with several clients over the years and from extensive reading and experimentation, I have some ideas that hopefully will help spark some imagination and give you a bunch of healthy options to "Makeover Your Breakfast". Here are some ideas to start experimenting with (remember - eating healthy should be fun and imaginative - my advice is to keep taste testing, keep changing, and try things more than once).

Wake up and DRINK SOME WATER. When you sleep your body is recovering from the day. During this time you are not eating or drinking (unless you are a sleep walker) and even though you may not realize it you wake up dehydrated. When you are getting your day started make a goal of drinking two eight ounce glasses of water. When you are washing your face, brushing your teeth, and performing the maintenance of you - drink at least a glass of water. Recognized by the Food and Drug administration as having medical benefit, reach for oatmeal as a standby healthy breakfast choice. Looking for a variation on this old standby? I have found that "Bob's Red Mill 5 Grain Plus Flaxseed" is a great variation on the run of the "mill" oatmeal. My favorite breakfast is a cup of "Bobs" mixed with 1/4 cup unsweetened almond milk (found near the soy milk), 1/4 cup cottage cheese and fresh berries on the top. This is a stick to your ribs breakfast or midmorning snack - try it you'll like it Mikey! Ziploc Omelet (from Tosca Reno's The Eat Clean Diet) - Use a Ziploc freezer bag- 4 egg whites per bag- 1/2 veggies of choice Instructions: Separate 4 eggs (large or extra large) and pour egg whites into a Ziploc bag. Shake to combine. Add a variety of ingredients, such as onion, green pepper, tomato or salsa to egg whites. Make sure to squeeze all the air out of the bag, and zip it up. Place bag in rolling, boiling water for exactly 13 minutes. You can usually cook 6 to 8 omelets in a large pot. For more, make another pot of boiling water. Open the bag and the omelet will roll out easily. Be prepared for everyone to be amazed. (Put extras in the fridge and you will have a healthy, fast breakfast - just zapp it in the microwave - and you are ready to go). Nutritional information per serving: 101 calories; 15 g protein; 0.5g fat; 6.5g carbohydrates. Investigate and seek out Natural Ovens Bakery located in Manitowoc, WI. They offer a home sales opportunity for delivery if you can't find these products in your
- 775

www.FitnessExpertNetwork.com

local store. Call them at 800-772-0730 or visit their web site at www.naturalovens.com. Natural Ovens Bakery offers healthy choices and a great opportunity to receive their products conveniently. Shaklee Cinch Shakes, a quick breakfast when you need something on the run. Cinch Shake Mix is available in rich chocolate, creamy vanilla, and caf latte flavors. Packed with protein to keep you feeling full and powered by leucine to help you hold on to muscle while you lose weight are a healthy, nutritious quick breakfast. Blackberries. We all know blackberries are good for you but blackberries just made the top of the grocery list for me because in the July 2006 issue of the American Journal of Clinical Nutrition, researchers identified blackberries as having the highest antioxidant level per serving. Antioxidant content reflects a food's ability to help protect the body from free-radical damage produced during normal metabolic reactions. Left unattended, free radicals can contribute to heart disease, cancer and a ton of chronic diseases and signs of aging. Buy blackberries and put them on top of your oatmeal or eat them as a side with your Ziploc omelet. Traveling or morning meetings? Mix a bag of "Bob's Red Mill" or oatmeal with some Cinch powder in a baggie and add some dried cranberries or cherries. When you get to the airport or meeting get a cup of hot water and mix the baggie of goodies. This makes a great on the run breakfast and will be a great choice for a quick, stick to your ribs, healthy breakfast. We all know the alternatives offered at airports and breakfast meetings - bring your own and feel full longer! Shaklee Fiber Plan Daily Crunch. Another great opportunity to add additional fiber to your breakfast. Love cereal? Sprinkle a serving of Shaklee Fiber Plan Daily Crunch onto your favorite Cheerios and add some nutritional punch to your old favorite. Add to yogurt for some texture, to your baggie of oats for some extra crunch or into bakery and suddenly you have a fiber packed punch to breakfast. Shaklee Fiber Plan Daily Crunch looks like a smaller rice crispy - only crunchier. It promotes heart and colon health, good digestion and regularity.

Americans only consume half of the daily amount of fiber recommended by the FDA, which is 25 grams of fiber for a 2000 calorie diet. When you look at the suggestions outlined above all of them have a focus on fiber. Fiber is important because it makes you full and discourages you from snacking on sugar-laden or greasy junk food. Although fiber is important you also need to incorporate protein into your breakfast. Eggs whites, hard boiled eggs, cottage cheese or a powder such as Cinch by Shaklee are easy ways to add protein to your healthy breakfast. Most of my clients first begin to understand the importance of fiber in their breakfast but forget the importance of establishing a healthy breakfast that includes protein. Plan and prepare and you can easily make breakfast the best meal of your day. If you are looking for information on the Shaklee products mentioned in this article please visit my Shaklee Web Site at http://www.shaklee.net/thirdwardfitness.

www.FitnessExpertNetwork.com

- 776

Other sources for ideas for making over your breakfast include www.eatingwell.com, www.whfoods.com, www.quakeroats.com and www.bobsredmill.com. Enjoy a healthy breakfast - you deserve it.

About the Author


Jane Westreich Fitness Together - Mequon 10974 N. Port Washington Rd. Mequon, WI 53092 262.241.3530 www.mequonfitness.com Fitness Together - Third Ward 411 E. Menomonee Street Milwaukee, WI 53202 414.223.3482 www.thirdwardfitness.com

www.FitnessExpertNetwork.com

- 777

"Nutrition: The Myths and The Truth"


By Jason Goggans
Calorie Deprivation Calorie deprivation is BY FAR the most popular way Americans attempt to reduce their weight. It is also the reason why most Americans are left frustrated and confused. As we know, when the number of calories that you take in equals the number of calories that you expend in energy, you are maintaining an energy balance and your weight will not fluctuate very much. Conventional wisdom (as well as most diet books) says that if you cut back on calories, the end result will be weight loss. This method has proven to be nothing short of long-term-weight-loss-suicide! When you cut back on calories many reactions begin to happen inside your body. Lets face it; we have ALL tried low-calorie diets in our life. I am willing to bet that we all experienced the same reactions as well. See if this sounds familiar. One day we are looking in the mirror and realize that our stomachs and hips are expanding at a seemingly unstoppable rate. Or, we go to put on our favorite outfit and it just doesnt seem to fit like it once did or does not fit at all. What do we do? Like most people we decide to go on a diet. We figure out that our body burns 2200 calories a day on its own so we decide or are told that we need to reduce our calories to 1200 a day and we will loose 6 or 7 pounds a week. You proceed with the diet and guess what? You lost FIVE pounds!!! A week later you've lost another two pounds. WOW!! This is great. A strange thing happens in week six, however. You step on the scale and - NOTHING. What now? Simple. Reduce your caloric intake to 900 calories. A miracle happens. The scale starts to move again. However, there is one small problem. The weight loss is accompanied by these deep, dark, uncontrollable cravings for things like PIZZA, doughnuts, chocolate, cheesecake, etc. You try to ignore the cravings but once you hit another plateau, you question your willpower, and give in. Not only do you give in, you go NUTS!! In the end you blame nothing but your willpower. In reality, it had nothing to do with willpower and everything to do with your body's natural response to Calorie Deprivation. When you deprive your body of calories it begins to sense that it is starving. Your body has no idea that youre dieting to loose weight. All it knows is that it must act fast so that it doesnt die. This sets off a chemical reaction in your brain that tries to drive you towards substances that will enable you to survive this perceived ?famine?. Your brain will drive you towards the nutrient that it can survive on the longest - FAT!! And the substance that will provide the quickest energy boost - SUGAR!! You are now in a complete binge state caused by the diet. That is not the end, however. The weight loss you noticed on the scale was a combination of three things. Water, which provides extremely short-term weight loss at best, a little bit of fat, and quite a bit of muscle. When you deprive your body of the proper nutrients,
www.FitnessExpertNetwork.com - 778

which is what happens on a low calorie diet, it goes straight to the muscle to strip away the nutrients stored inside. The diet centers and diet book authors know these facts, but it is their dirty little secret. They know that if people notice weight loss on the scale, no matter what kind of weight loss it was, they will be happy. Who cares that they are sabotaging your ability to loose weight in the long term? They are making $$$$$$$. The most alarming aspect of all of this is the fact that diets strip you of your lean muscle. You see, lean muscle is metabolically active tissue. This means that it burns fat. In fact, it is the only thing in the human body that will actually burn away a fat cell. When you diet and cannibalize your lean muscle you are ultimately slowing down your metabolism. This is the exact opposite of what you were trying to do. The end result of any calorie depriving diet is reduced metabolism, a reduction in your body's ability to burn fat, a hormone imbalance that leads to binge eating, and ultimately an increase in the accumulation in fat storage. This is why you gain all of your weight back and THEN SOME when you get off of a diet. Diet several times over a period of 10 to15 years and you become a fat storing machine. Can you relate? Calories must be kept high enough to maintain lean muscle so that your body becomes a fat fighting machine. I believe that many people know this information already. They know that low-calorie diets are not the best weight loss route to take. However, it is difficult to resist the temptation of instant weight loss results. If you find yourself falling to this temptation please remember what you have just read. You are doing nothing but sabotaging your long-term success. The answer is to avoid any program that includes the word diet. The word diet alone implies calorie deprivation. You need to be on a healthy supportive eating plan accompanied by an effective exercise program. If you are unsure about how to devise an eating plan, seek the help of a professional. Or just read the rest of this article. Six Nutrients There are six nutrients that the human body needs to survive and function properly. The definition of a nutrient is a substance that you must ingest to sustain life. They are nutrients that you NEED. It is not an option. The nutrients are: Proteins Carbohydrates Fats Minerals Vitamins Water Proteins are the buildings blocks of all tissue in the body. Without protein you would not be able to grow hair, grow nails, replace dead cells, or build lean muscle. Proteins are
www.FitnessExpertNetwork.com - 779

made up of 22 amino acids. Amino acids are assembled by your body. This is called protein synthesis. This is the process that ?builds? lean muscle. Remember, lean muscle is a metabolically active tissue that burns away fats cells. It is essential to weight loss and fitness. It is also what gives you those shapely arms and legs. Your protein intake must be sufficient. It is possible to eat too much protein so be careful. More protein (than your body can process) does no mean more muscle. Excess protein will be stored by your body. Although it varies person to person, a good rule of thumb is one gram of protein per pound of body weight a day. So a 145-pound person would want to ingest 145 grams of protein a day. Carbohydrates (carbs) are a very controversial nutrient these days. Many people believe that they are the lone culprit behind our nations obesity epidemic. The reality is that some carbs are bad and some are absolutely essential. Carbs provide our bodies with the energy it needs to complete day-to-day tasks, especially if you are involved in an exercise program. Simple carbs, the refined carbs (white bread, white rice, white pasta) and almost any food you find in a box (crackers, cookies), are the bad ones. They are converted into sugar once inside the body and are released very quickly into the blood stream. The result is a large release of insulin from the pancreas, which ends in fat storage. Good carbs, however, are your bodys preferred energy source. The include slow releasing carbs such as brown rice, whole wheat bread, oatmeal, tomatoes, corn, beans, and sweet potatoes. If you cut these out of your diet you will have low energy levels all days long. Also, your body still needs the energy so it will go to the muscle, steal the glycogen stores, and burn them off. You are once again burning away muscle. While carbs may be the most controversial nutrient, Fats remain the most misunderstood. We have been programmed to think that all fats are bad and we should run away as quickly as we can. The fact of the matter is, WE NEED FAT. Fat is a nutrient that is responsible for cushioning and protecting internal organs, and also plays a role in brain function, sexual performance, and cell metabolism. There are good fats and bad fats. The good fats are poly- and mono-unsaturated fats. Some examples are olive oil, safflower oil, peanut oil, fish and flaxseed oil, etc. The bad fats, the saturated fats, include butter, vegetable oil, margarine, animal fat, etc. Good fats should make up 15-20% of your daily caloric intake. Saturated fats should be less than 5%. Vitamins and Minerals are extremely important to your health. They boost your immune system; they play a role in tissue repair, and allow all bodily functions to take place. Vitamins and minerals are best obtained through natural food choices such as fruits and vegetables. Vegetables should be a mainstay in your diet. That leads us to Water. Our bodies are made up of 75% water. Water plays a vital role in your health. Water is essential to stay properly hydrated so that cells can function properly. There is no substitute for water. Only pure H2O will leave your cells with the proper amount of hydration. Once you introduce a new substance to water, such as tea or juice, you change the molecular structure and it will not be as accepted by your cells. The average person should consume ? an ounce of water per pound of body weight per day. That means a 150-pound person needs to consume at least 75 ounces of water a day. That number increases greatly if you are an exercising adult.
www.FitnessExpertNetwork.com - 780

Applying What You Know Now that you have had a review on the 6 nutrients, I will discuss how to eat supportively on a daily basis. To begin, everyone should be eating a well-balanced meal every 3 to 3 hours everyday. Each meal should consist of a lean protein, a starchy carb, and a fibrous carb. Let's first talk about the importance of eating approximately every 3 hours, or 5 to 6 meals a day. We have all heard of that little thing called your metabolism. When you complete your last meal of the day and go to bed for the night, your body shuts down. Many bodily functions slow as you sleep. This includes your metabolism. In fact, your metabolism slows to approximately 20% of its normal functions. When you awake in the morning, it continues to function at that rate until it is forced to wake up and get back to work. For the sake of this article, picture your metabolism like a fireplace and the food you eat like the wood in a fire. When a fire in the fireplace starts to dwindle, what do you do You simply throw more logs in. When your metabolism starts to dwindle you throw more food into your stomach. This gets your metabolism roaring again. In the morning, you must give yourself food as soon as possible so that your metabolism can begin to function. If you are one of those who skip breakfast and waits for lunch, you are keeping your metabolism at a slow rate for over 17 hours. At this point your body believes that it is starving. This causes a few things to happen. First, as we discussed above, your body will lead you to slow burning foods, i.e. fat, and a quick source of energy SUGAR (remember the cravings we discussed?). That is why you crave those things when dont eat often enough. Also, when your body believes it is starving, it will try to hoard the next meal you eat and store it as fat instead of burning it off as energy. Fats are lipids and burn very slowly. This is quite handy in times of famine. It is how you can survive days without food. When you go long stretches without food, your body believes we are in a time of famine so it will do whatever it takes to survive. You essentially make your body a fat storing machine. If you combine this with a low calorie diet, you are in real trouble. Once you do eat your morning meal, you want to continue eating every 3 to 3 ? hours to avoid the above effect. After doing this for a while you will train your body that it will be fed on a regular basis and that it is okay to release stored fat to be used as energy. By eating every three hours or so you are also ensuring that you are getting the proper amounts of proteins, carbs, fats, vitamins and minerals. It is very difficult to do this when you do not eat enough throughout the day. Each meal that you eat should consist of a lean protein, a starchy carb, and a fibrous carb. Lean proteins are the building blocks of muscle. Without protein lean muscle cannot be made. It would be like trying to build a house with no wood, and no nails. We have established that lean muscle burns fat and raises your basal metabolic rate (BMR). It is essential to weight loss to have a good amount of lean muscle. Eat your protein!!! Starchy carbs (whole grain breads, corn, oatmeal, whole wheat pasta, potatoes, sweet potatoes, etc.) are the energy your body MUST have to take part in an intense exercise regimen. Starchy carbs form chains of sugar molecules inside the stomach. Its counterpart, simple carbs (white breads, pasta, rice, anything that comes in a box, etc.),
www.FitnessExpertNetwork.com - 781

form a bunch of single sugar molecules. Because the starchy carbs form chains of sugar molecules, it takes a while for the sugar molecules to absorb through the stomach wall. This slow absorption prevents a rush of sugar from entering the bloodstream which in turn prevents a rush of insulin from entering the bloodstream. Eventually the sugar does reach the bloodstream in the form of glucose. It is that glucose that gives you the energy you need to exercise effectively without jeopardizing muscle mass. Without starchy carbs, your body must go elsewhere for energy, namely glycogen from muscle tissue. Simple carbs, on the other hand, absorb VERY quickly through the stomach wall which causes your blood sugar levels to rise quickly. Your bodys defense is a large spike in insulin to bring down the blood sugar levels. As you will learn later, insulin causes most of that sugar to be stored as fat. This is why carbs are okay if they are the right kind. You will find a list of approved carbs at the end of this article. Fibrous carbs (Vegetables) provide the body with essential vitamins, minerals, and antioxidants that aid in tissue repair and bolstering the immune system. You need these to stay healthy and stay in the game. Below you will find an example of a day of eating that applies all the above principles: Meal One: Protein: Eggs Starch: Oatmeal (no sugar) Fibrous: Spinach (Cook Spinach with the eggs) Meal Two: Protein: Cottage Cheese Fibrous: Blueberries Meal Three: Protein: Grilled Chicken Starch: Brown Rice Fibrous: Green Leafy Salad Meal Four: Protein Bar or Meal Replacement Shake Meal Five: Protein: Orange Roughy Starchy: Baked Potato Fibrous: Broccoli But I'm Not Hungry! If you read this and say to yourself, I just cannot eat that much food, or, I try to eat five times a day but I am too full, please trust that this will change. At the beginning of your new nutrition program, your metabolism is still used to your old way of eating. It is still bogged down and not functioning at its optimal level. It still wants to burn food slowly
www.FitnessExpertNetwork.com - 782

and store it as fat. Now youre giving it more food to process slowly. You will feel full for a while. It takes time to re-train your metabolism that it is okay to burn and process food quickly and not store it as fat. This usually takes anywhere from 1 to 5 weeks depending on the individual. Remember this when you want to give up and go back to eating 1 to 3 times a day. Now you are right back at CALORIE DEPRIVATION. Sweet, Sweet Sugar! This leads us to what I consider the number one reason Americans are so obese? SUGAR!!!!!!!!! I have yet to meet a client who did not love sugar. Its tasty, comforting, and addictive. But it will absolutely, positively make you FAT!! Lets look at how that happens. The following information can be applied to simple carbs, which are converted to simple sugar (table sugar) once in the belly, as well. When you ingest sugar it goes directly into the stomach. Since it is simple sugar it forms individual sugar molecules as opposed to long chains of sugar molecules like in complex carbs (starchy carbs). Single molecules absorb VERY quickly through the stomach wall and into the blood stream. Once in the bloodstream it is referred to as glucose. This sudden rush of sugar into the bloodstream causes the pancreas to put out a rush of insulin. Insulin is a hormone produced by the pancreas that controls blood sugar. You can think of insulin as your bodys fuel storage mechanism. When insulin is released into the bloodstream it helps transport the sugar to the parts of the body that need it. This is usually the brain, the muscles, the liver, etc. The problem is that there is typically sugar left over that needs to be stored. The only thing your body can do now is store that excess converted sugar as fat. Insulin is not perfect either. Although it wants to bring your blood sugar down to a normal level, it usually reduces your blood sugar level too low. Now you have low blood sugar. What happens when you have low blood sugar? You begin to crave sugar. Ever had a sugar craving? Now you know why. When you crave sugar, you tend to eat sugar and you start this whole process over again. It becomes a vicious fat storing cycle. This is not the end of the story either. Your pancreas also produces another hormone, glucagon. Glucagon is responsible for fat release. It is secreted so that your body will liberate fat and burn it as energy. Glucagon is our friend. You want glucagon turned on all the time. The problem is that insulin and glucagon have an inverse relationship. When the pancreas is producing insulin, it cannot produce glucagon. When you inundate your body with sugar your insulin levels are always high and your glucagon is shut off. You are constantly storing fat and handicapping your bodys ability to burn fat. Not good!!! The answer here is obvious. Stay away from the sugar. It will only make you fat. This also applies to fruit. Table sugar and the sugar found in sweets are called sucrose. The sugar found in fruit is called fructose. At the end of the day sugar is sugar is sugar. It will all trigger an insulin response. I am not telling you to do away with fruit all together. Fruit is packed with vitamins, minerals, and anti-oxidants. However, if fat loss is your goal, you need to limit fruit intake to once a day. As for sucrose, save it for your cheat day.

www.FitnessExpertNetwork.com

- 783

Portion Control One of the biggest problems I see at Fitness Together is controlling portion sizes. In American society we are used to eating meals in huge portions. Go to any restaurant and you will see what I mean. This is one of the reasons we tend to only eat 2 to 3 meals a day on average. It takes the body a long time to digest a very large, fatty meal. In fact, if you are reading this and saying, ?I cant eat 5 times a day; Im just not hungry that often?, this is one of the reasons why. In order for this method of eating to work, portions must be limited to the size of your fist. If you are eating a meal of lean protein, starchy carb, and fibrous carb, each portion must be the size of your fist. If you control your portions this way, and limit your fat intake, you WILL be hungry every 3 hours. Supplementation Many people find it difficult to both eat 5 to 6 times a day, and keep the protein intake and caloric intake up to optimal levels. That is where supplementation, the second secret to enhance your fat loss efforts, can be very beneficial. There are numerous high-quality protein and meal replacement supplements on the market. If you are finding it difficult to squeeze in the 5 meals or get the proper amount of protein and calories, consider supplementation. There are very few supplements that I would recommend; however, a quality protein supplement is one I highly endorse. Remember, lean protein builds lean muscle, which in turn burns fat. If you are going to utilize a protein supplement, I would advise using a meal replacement shake or bar. Eat a bar or have a shake either between breakfast and lunch, or between lunch and dinner. Although I do believe that protein from natural sources, such as lean meats, is superior to supplements, lean meat is not always realistic 5 times a day. This is where supplements can save the day. If you need help choosing a good protein/meal replacement supplement, ask your trainer or your local vitamin store owner. Another supplement essential is flaxseed oil. Flaxseed oil contains both Omega-3 and Omega-6 fatty acids. These fatty acids contribute to muscle increase and fat mobilization, and contribute to cell repair. These fatty acids are not produced naturally in the body so they have to be introduced. This does not mean that supplementation is absolutely necessary. You can get your daily intake of fatty acids form foods such as fish, fresh produce, and nuts. Flaxseed oil, however, provides assurance that you are getting ample amounts considering how important it is. Be sure to purchase flaxseed oil in liquid form, in a dark light-resistance bottle, stored in a refrigerator. This ensures that it is fresh. Take 1 tablespoon in the morning and 1 tablespoon with your mid-afternoon meal. Cheat Days!!!! This is my favorite part of the nutrition plan. Not only is it extremely enjoyable, but it is essential as well. The cheat day refers to one day per week in which you can eat anything you want. Thats right - ANYTHING! If this sounds crazy for someone who wished to reduce fat and get in shape, just keep reading. We all have favorite foods that are less than nutritious. My favorites are pizza and ice cream!!! Now, think of your favorite ?bad? food. Now imagine if I told you that you cannot eat that food for 6 to 12 months. Two
www.FitnessExpertNetwork.com - 784

things would happen. First, you would hate me. Second, that little voice in your head would repeat the name of that food over and over until you give in and go nuts. You are in essence playing a psychological game with yourself. If it is Wednesday and you are craving pizza, and you know that you cannot have it for six months, you will give in every single time. If it is Wednesday and you are craving pizza and you know you can have it in two days, you are a lot more likely to wait it out. Besides, if you are eating perfectly six days a week, you are exercising hard six days a week; you can afford one bad day. And it keeps you from giving in and binging. While CHEAT DAYS are acceptable, make it a goal to reduce it to a ?cheat meal?. Every Saturday I eat pizza for dinner and follow it with Bruster's ice cream. That is my weekly indulgence. Please keep in mind that it is only one day. It is best if you make it a set day every week. Things do come up, however. If Saturday is your normal cheat day, and you know you have a big party on Friday, move your cheat day to Friday. DO NOT have two cheat days. Carbs vs. Protein vs. Fat I wanted to throw in a quick note on why you can eat twice the food once you cut down your fat intake. One gram of fat contains 9 calories. That is a lot. If you eat a meal with 20 grams of fat, you are consuming 180 calories from the fat alone. That is not to mention the protein and carbs. On the other hand, 1 gram of protein contains 4 calories and 1 gram of carbs contains 4 calories. If you have 20 grams of protein you will consume 80 calories. You can now have 20 grams of carbs as well and still not have the 180 calories that the fat gave you (160 grams vs. 180 grams). You have consumed twice the food without the huge calorie hit. Not only that but fat is nothing but empty calories. Aside from the essential unsaturated fats that you need, fats (saturated) contain no nutritional value. Proteins and carbs, however, are extremely beneficial. This is why you can eat twice the food you may be eating now, without the fat gain. Accountability Journal/Food Log Let's all let out a collective sigh. We all hate food logs. They are hard to keep up with and they can be a constant reminder of just how bad we eat. They are, however, the number one key to nutritional success. If you are honest, they provide the accountability you need to keep your diet in line. If you are a Fitness Together client, you have an accountability journal and hopefully you use it. Not everybody is as diligent as they need to be. I have noticed an interesting trend in my studio. The clients who keep up with their journal, and are honest with themselves, have the most success. It cannot be a coincidence. Food logs let you know just how many times you cheated throughout the day. We are all guilty of grabbing a handful of M&M's, or a couple bites of ice cream, or a few wheat thins and then forgetting we had them. The fact is that those handfuls add considerable empty calories and sugar to our diet. Over a day, week, month, and year, those calories add up. If you add only 200 calories a day by this seemingly innocent cheating, that equates to 73,000 additional calories a year, or 20 pounds. That is significant. The worst part is, you forgot you even did it. The journal will catch this before that 20 pounds hits your belly, hips, and thighs.

www.FitnessExpertNetwork.com

- 785

The journal also helps your trainer stay on top of your diet. He or she can review it weekly to make any adjustments that need to be made. Many people think they are doing great when in reality they can do a lot better. An educated trainer will spot this and correct it before it is too late. Lastly, while journals are a key to success, I am not a big fan of calorie counting. I find it too difficult to track, especially if you eat out a lot. Calorie counting usually leads to frustration, which leads to giving up the journal all together. If you eat like youre supposed to and control your portions that should be sufficient. Resting Metabolic Rate Your Resting Metabolic Rate (RMR) is the rate at which you burn energy or calories at rest. At rest means that amount of calories you would burn if you lay in bed all day and did not move. It takes energy (calories) for your body to maintain all its normal daily functions (i.e. heart beating, breathing, digestion, etc.). By figuring out your RMR, you are determining the number of calories your body needs to just function. I know very few healthy people who lay in bed all day, however. If you get out of bed and do anything, you need to up your caloric intake. This is especially true if you are an active, exercising adult. Below you will find the equation used to determine your RMR. RMR Males: 66 + [6.22 x weight (lbs)] + [12.7 x height (inches)] = (6.8 x age) Females: 655 + [4.36 x weight (lbs)] + [4.32 x height (inches)] = (4.7 x age) What affects your Resting Metabolic Rate? Muscle - More muscle increases your RMR Age - Your RMR decreases with Age A decrease in your RMR can be due to genetics The weather - Living in a cold environment can increase your RMR. I know this sounds strange but you expend more energy while moving around in cold weather. It's a lot easier to move around in summer but more of an effort to "get going" in winter. Small Regular meals will increase your RMR Pregnancy can increase your RMR Crash dieting will decrease your RMR Source: (virtualfitnesstrainer.com)
www.FitnessExpertNetwork.com - 786

Summary I truly hope that you have learned something form this article. Eating properly and supportively is easily the most challenging part of a fitness program for MOST clients. BAD food is just too GOOD. Food is also a social staple in our society. When is the last time you were at a gathering of any kind and food was not involved? Food is everywhere! Our food obsession is also why this nation is so obese. If I had to point to the four reasons why Americans are so overweight they would be the following: 1. Calorie deprivation 2. Eating too few times a day 3. WAY TOO MUCH sugar 4. Lack of exercise This is not rocket science! The above strategies are time-tested and proven techniques to a leaner, healthier, more attractive you. You now have the answers to the frustration that has been eating you alive for years. It is up to you to apply them. As a personal trainer I can control how you exercise, but once you leave my studio, I have no control. All I can do is ensure that you are armed with all the information you need to succeed. Take my advice and watch the inches melt away.

About the Author


Jason Goggans is a certified personal trainer located in Alpharetta, GA. He owns a Fitness Together personal training studio in Alpharetta, GA. His website is http://www.FTalpharetta.com

www.FitnessExpertNetwork.com

- 787

Fuel: Fitness Meals In Minutes


By Jason Morgan
In this series, I hope to dispel some of the myths from the facts, give you a solid understanding "good nutrition", of nutrients and their respective functions in the body, and provide you with some tasty muscle building recipes along the way... The Importance Of Good Nutrition If you want to lose or maintain lower body fat levels, you must feed yourself properly. All the time and effort you invest in weight training and cardio do not have nearly the effect on the development of your physique as do your nutritional habits. Many experts feel the way that you eat accounts for as much as 80% of the way your physique looks. If you want the "body to die for", you're going to have to pay close attention to what you're eating. In order to have good eating habits you must build upon a solid foundation of motivation. Let's be honest, is the difficulty in actually understanding nutrition or is it actually following through with eating the way we already know we should? Consuming delicious foods is one of life's simplest and greatest pleasures. Sometimes it's extremely difficult to stay away from food that doesn't support our efforts. Great tasting but unhealthy food becomes too much of a temptation for us. Even when we are committed to eating properly, it is sometimes too difficult to break away from our busy schedules and eat healthy meals. The key to healthy eating comes down to being motivated to do so. Simply by taking the time to read this nutritional advice, I can assume that you are fairly motivated. Now's the time to take the next step in your journey and earn the physique that you really want. Now is the time to determine exactly why today is the day you'll make that ultimate commitment. If you know why you want to do something, with figuring out how becomes much easier. I believe many of us make the process of changing our bodies into efficient, healthy machines far more complicated than it needs to be. This is especially true when it comes to nutrition. As I strive to become increasingly more effective as a fitness professional, one of my goals is to simplify the dieting process by understanding how food affects your body. Most people don't want to "diet". They would much rather someone give them a magic pill or topical cream to just "melt the fat away"

www.FitnessExpertNetwork.com

- 788

It doesn't matter what level of experience, number of accomplishments, individual circumstances, or what personal beliefs that a particular person may have, when it comes to nutrition, our patterns of thinking and the obstacles encountered are basically the same. The bottom line is that in order to reach the "body beautiful" that everyone seems to strive for; there must be some sacrifices and hard work. In order to achieve these goals, we must do a couple of things: 1. 2. 3. 4. Build muscle. Lose body fat. Or a combination of building muscle and losing body fat. And most importantly - CHANGE OUR EATING HABITS!

We want to do so in the most efficient ways and in the shortest period of time. This is the reason billions of dollars are made every year through the sales of "fad" diets and their supportive products. If you follow the nutrition strategies outlined in this ongoing series, you'll find a simple path to losing body fat and building a leaner, more muscular physique. Notice I used the word simple, not the word easy. It requires hard work and commitment in order for you to be successful. This series will help "simplify" the process of losing body fat and gaining muscle tissue. Here are a couple of recipe ideas to get you started: Chicken Salad Roll-ups

lb. boneless, skinless chicken, cooked 2 tbsp. sunflower seeds 2 tbsp. dried fruit bits 1/8 cup celery, diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce

1. Diced chicken, and place in mixing bowl. Combine with sunflower seeds, fruit bits, celery, and yogurt. 2. Spread a little chicken mixture on lettuce leaf and roll up tightly. Repeat until mixture is used up. 3. Serve immediately, or wrap roll-ups in plastic wrap for later use. Makes two servings. Per Serving: 241 calories, 30g protein, 16g of carbohydrate, and 6g of fat.

www.FitnessExpertNetwork.com

- 789

Fish in Foil

1/2lb. halibut, cut in two pieces 1 tomatoes, chopped 1 green onion, chopped 4 small zucchini, julienne 1 carrot, julienne cup dry white wine tsp. each fresh dill and parsley Dash of freshly ground pepper

1. Who preheat oven to 400F. Cut 2 12 in. square pieces of foil. 2. Place a piece of fish on each square of foil. Top in each piece of fish with tomato, green onion, zucchini, and carrot. 3. Sprinkle each with my and, herbs, and pepper. Fold foil edges together, sealing with a pleat. 4. Bake for 15 minutes. Makes two servings. Per Serving: 180 calories, 25g of protein, 11g carbohydrate, and 2g of fat. In the next installment of Fuel: Fitness Meals In Minutes, I'll discuss macro-nutrients and micro-nutrients and what they do for you. I encourage you to make the investment in yourself - in your quality of life - by hiring a qualified professional to educate you and help you get started? because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which can take as little as 21 days, your whole life will change for the better.

About the Author


Jason Morgan is an ISSA Certified Fitness Trainer and owner of Muscleworx Personal Fitness Systems located in Carolina Beach, NC. He is a featured writer for Snows Cut Monthly and various fitness publications and web sites. His website is http://www.muscleworx.com

www.FitnessExpertNetwork.com

- 790

Fuel: Fitness Meals In Minutes PT.2


By Jason Morgan
You Basically Need To Understand Three Things About Nutrition: 1. The purpose for each of the three macronutrients: protein, carbohydrates, and fat. 2. The proper ratio or percentages of protein, carbohydrates, and fat that your food should be divided into. 3. The appropriate number of calories you should consume to meet your specific physique enhancement goals. Good nutrition seems much easier when it is broken down into three simple aspects, doesn't it? What do the three macronutrients do for our bodies? What ratio of these calories should be allocated to protein, carbohydrates, and fat? How do I determine how many calories I should consume? Those questions provide a wide range of answers that are not necessarily easy to find. But with patience, persistence, some experimentation, and a little guidance you eventually figure out what works best for your body. There are no magic numbers, solutions, or pills that I, nor anyone else, can give you to make the process effortless. Protein Protein is the most important nutrient you'll need in order to build muscle. Remember, muscle is protein. Protein is muscle. If you're protein intake is not high enough you'll have a very difficult time seeing results from your weight training. Plain and simple, you will not build be physique you want without a sufficient amount of protein. Carbohydrates Carbohydrates are used in the body for energy. They give you the energy to train hard in the gym and to carry out every day activities. Your body needs carbohydrates are consistent basis throughout the day to feed every cell in the body. Carbohydrates are converted in the body to form glucose which is more commonly known as blood sugar. When carbohydrate stores in the body are depleted too far, the body will convert precious muscle protein into glucose instead of regular carbohydrates to give the body the energy it needs. You want to consume enough carbohydrates to prevent this from happening however, an excess carbohydrates will be converted into body fat. How can you avoid eating too many carbohydrates? There are many strategies that address this very question. Some believe you should limit your carbohydrate consumption after 6:00 or 7:00 PM, while others believe you should consume the majority of the carbohydrates early in the morning and immediately following your workouts. Personally, I believe that the amount or the time that you consume the carbohydrates is not nearly as important as the type of carbohydrates you consume. Each person's body processes foods differently. Some
www.FitnessExpertNetwork.com - 791

people are able to consume starchy carbohydrates such as potatoes and rice, with no adverse effects to their nutritional goals, while others can only take in carbohydrates in the form of fibrous vegetables like broccoli and asparagus. How do you determine which carbohydrates are right for you? This is where some experimentation comes into play. I believe that you must consume both types of carbohydrates while monitoring the effects of each on your body. In my experience, I have eaten as little as two slices of 100% whole wheat bread at dinner for my carbohydrates source and have been as much as 4lbs. heavier the following morning. However, under the same training and environmental conditions, I can consume a 12" skillet full of vegetables and actually weigh less. I also believe that in order to assess how your body reacts to certain foods, you must detoxify your system. It is generally accepted that most adults in the United States above the age of 30 have anywhere between 8 and 20 pounds of undigested processed foods in their intestines. I'll explain the detoxification process in a future installment. Fats Fat has a vital purpose in your diet. Fat acts as a structural component for last cell membranes and supplies necessary chemical substrates for the production of hormones. Fat protects your vital organs and carries certain vitamins. Your body needs fat, said Dole tried to avoid it completely. Many experts feel that 20 to 30% of your daily caloric intake should come from fat. There are two types of fat. Saturated fat, which is considered bad and unsaturated fat, which is considered to be the good fat. Some people add fats like olive oil and canola oil to their diets to make sure they meet their body's requirements. Flax Seed oil is another fat that has many beneficial properties. What Is the "Right" Ratio of Macro Nutrients? The experts in the health and fitness community often debate about to recommend a ratio of protein, carbohydrates, and fat. The amount you need is based on your body's ability to metabolize nutrients and what your ultimate fitness goals are. Again, some experimentation is needed on your part here. Don't lose your focus but trying to nail down an exact number! Overall, a slight swing in the percentages of macro nutrients is not really a big deal. If you're truly motivated and committed to reaching your physique goals, you'll have plenty of time to make adjustments if you pay attention to your body! In my particular case, with my fitness goals in mind, I realize I must eat more protein that an average person. I must also consume enough carbohydrates to fuel my workouts and maintain my energy levels through the course of the day. In saying that, experimentation has proven that I cannot process starchy carbohydrates as well as I process green leafy or fibrous vegetables. I also realize that due to my body type, I am prone to store fat therefore I must eat fewer calories from fat. My fat intake is generally limited to incidental fat in the chicken breast
www.FitnessExpertNetwork.com - 792

or other protein sources in my diet. With that being said, let's see if we can't come up with a couple of tasty treats as well! Lemon Meringue Pie Smoothie 10 to 12oz. Crystal Light lemonade or one serving AST Creatine HSC, lemon flavor Two scoops Whey Power (vanilla) Pour everything into a blender. Whip and enjoy! Makes one serving. Per serving: 266 calories, 50g protein, 10g carbohydrate, 2g fat. Add 34g carbohydrate and 136 calories if using AST Creatine HSC. Muscleworx Potent Potion 1 cup grape juice 2 tbsp. lime juice 2 egg whites 1 very ripe banana 1 cup crushed ice 1 scoop Whey Protein (vanilla) Pour everything into a blender. Whip and enjoy! Makes one serving. Per serving: 241 calories, 33g of protein, 41g of carbohydrate, 1g of fat.

About the Author


Jason Morgan is an ISSA Certified Fitness Trainer and owner of Muscleworx Personal Fitness Systems located in Carolina Beach, NC. He is a featured writer for Snows Cut Monthly and various fitness publications and web sites. His website is http://www.muscleworx.com

www.FitnessExpertNetwork.com

- 793

The Key To Weight Loss Success Change Your Eating Behavior


By Jason Morgan
Do you yo-yo between following a nutritional plan and weight loss (being good) and falling off the plan and regaining weight (being bad)? Its a frustrating but common cycle. In order to break this self-defeating cycle and make lasting lifestyle changes, behavior modification strategies--rather than dietsare the key. Enlisting the aid of qualified professionals (e.g., a registered dietitian, a physician, a personal trainer and/or a psychologist) will make it easier to interrupt old behavior patterns. You can also use the following tips to help you: 1. Stop Dieting. How can you lose weight if you dont diet? Creating a deficit of about 500 calories a day for one week should result in a 1-pound weight loss. Most people can create a large part of this 500-calorie-a-day deficit just by exercising and making moderate changes in food intake. Strict dieting can have very negative consequences. 2. Be Aware of Physical Hunger Signals. Internal hunger cues--such as a rumbling stomach, a slight headache, fatigue, irritability and decreased concentration--are meant to remind you to eat to maintain your energy requirements and your natural set point weight. Becoming more aware of physical signals of hunger and satiety can help you regulate your food intake. 3. Rating of Perceived Hunger (RPH) Scale. Using this scale can make you more aware of your internal hunger and satiety cues. Think of 0 as indicating extreme hunger and 10 as signaling extreme fullness. With the scale in mind, begin to read your bodys signals. Your target range should be between 3 and 8. If you go to 0, you may eat too much too fast, particularly since it takes your brain 15 to 20 minutes to sense that your body is full. You should begin to eat at 3 on the RPH scale and stop at 7 or 8, when youre comfortably full and satisfied. 4. Distinguish Between Emotional and Physical Hunger. Physical hunger is a physiological process that occurs every three to four hours. Emotional hunger involves eating when youre sad, happy, anxious or bored. Understanding when you are trying to satisfy emotional needs with food can help you find more appropriate ways to meet those needs. 5. Mix It Up. There are no good or bad foods (some are much better than others)--all foods are okay when eaten in moderation. Forbidding certain foods may simply make you want them all the more. If portion control is a problem with particular foods, try to measure out one serving of these types of foods and put them back in the pantry. 6. Do Not Skip Meals. Eating frequently throughout the day (about every 3 hours) will stimulate your metabolism. Skipping meals (including breakfast) can

www.FitnessExpertNetwork.com

- 794

decrease your metabolism. RememberYou create your metabolism. You are not a victim of it! 7. Dont Believe the Hype. A safe weight loss is 1 or 2 pounds a week, not 20. Be wary of most supplements and products claiming quick weight loss. Product testimonials may or may not be true; spokespersons may or may not have any credentials. Remember, a healthy body comes from exercise and proper nutrition. 8. Be Supportive, Not Critical. People lose weight at different rates. Weight may drop off quickly at first and then plateau, or vice versa. The important thing is that long-term behavior gets results. Reassure yourself that you are working hard and remember that hard work pays off. 9. Whats On Your Mind? Do you find yourself thinking I will never lose weight or I feel fat? Watch for thoughts that are negative or irrational, rather than supportive of your goals. Understand that fat is not a feeling. You are in control of your emotions. 10. Reward Behavior Changes Not Changes On the Scale. You are probably used to rewarding yourself and being rewarded by others for losing pounds, rather than for altering your behavior. Create a system of rewards for the positive changes you make, such as completing all your scheduled workouts for the month or eating all of your meals on time during the week, rather than the numbers you see on the scale.

About the Author


Jason Morgan is an ISSA Certified Fitness Trainer and owner of Muscleworx Personal Fitness Systems located in Carolina Beach, NC. He is a featured writer for Snows Cut Monthly and various fitness publications and web sites. His website is http://www.muscleworx.com

www.FitnessExpertNetwork.com

- 795

"Low-Carb Craziness"
By Jimmy Smith
Much of my reading and research recently has been spent on fat metabolism and carbohydrates. It would make sense, we're only a few short weeks from Memorial day, the day to show it all off. While it certainly may not be news to anyone out there, we lose more weight when we eat a diet LOW in carbs. We're talking fat loss. Everyone needs to pay attention to the word LOW, low doesn't mean no. This a topic of much confusion among both average Joes and those in the "know". I've heard all crazy types of figures thrown out there to define what a low carb diet really is, 50 grams, less then 100 grams, 20% of your total daily calories. Quite honestly, I don't care about the exact number, I'll define low carb diets as anything less then 100 grams per day. I don't count calories nor do I have clients count calories, I control calories, which is extremely different. Here in lies in the problem, everyone in the gym is in "precontest mode" from March to August. Precontest mode is basically a no carb diet that bodybuilders and fitness competitors use in the final days going into their contests. Just like we shouldn't follow the training advice of bodybuilders, we without a shadow of a doubt should not follow the dieting information of any bodybuilder or fitness competitor since they most likely got their body through the use of drugs, which make it a whole lot easier when things shut down. I'm working with a fitness competitor right now, we is 8 weeks out of her contest and at this point she is leaner then 99% of people out there and I can tell you she consumes a boatload of carbs centered around her breakfast and pre/post training times. Do I think a no carb diet is helpful? Without a doubt provided that you get a significant amount of fruits and vegetables in your diet. There is no way that you can sustain prolonged fat loss on a no carb diet without drugs. It will work for about a week then the combination of hormonal decreases and lost lean muscle will only make you a much smaller and worse looking version of yourself. Almost every female I know refuses to include extra protein into her diet, sure you'll stay lean because your body is eating away at muscle but is it doing anything to make you look better? Hell no. I know guys who refuse to eat carbs throughout the day yet go and get wrecked with beer at night, only to do aerobic work with a "fat loss" belt around their waist at the gym. How ass backwards is that? Here's the formula for the best body ever: - Consume carbs at breakfast and pre/post training. Don't want to consume it on all three occasions? Fine but you better be eating your oatmeal post workout
www.FitnessExpertNetwork.com - 796

- Cycling your carbs, you'll hold onto your lean muscle, have better workouts and get leaner - Read my latest article "Advanced cutting strategies for physique perfection" right now and email me with A LOT of questions.

About the Author


Jimmy Smith, CSCS is a fat loss expert who is featured in Maximum Fitness magazine as well as numerous online websites. For more information and to sign up for a FREE newsletter please visit www.jimmysmithtraining.com

www.FitnessExpertNetwork.com

- 797

Diets Not Only Do Not Work, They May Be Harmful To Your Health
By Joe Thiel
Dieting without exercise is not only fighting a losing battle, it could even be harmful to your health! A big part of my mission is to expose the lies perpetrated by the weight-loss industry. As an example, the headline of a recent article stated: "Atkins Beats Other Diet Plans in Study" Without going into the details, the study involved 311 women averaging about 40 years of age. It was designed to measure the effectiveness of using a diet book to lose weight, comparing the Atkins Diet against the Zone, the Ornish diet and the U.S. government guidelines. The women were randomly assigned to read one of four diet books. They attended weekly classes for eight weeks where diet questions were addressed, but then were mostly on their own for the next 10 months. The bottom line is, none of the diets worked very well. Dr. David Katz of the Yale Prevention Research Center said the new study presents little new information and called it "much ado about nothing." Worse than that, I just read a new study that shows that diet without exercise may be harmful! In this particular study comparing dieting verses exercise for weight loss, individuals in both groups lost weight (about 10 percent of their body weight), but the diet alone group lost some things they didn't need (or want) to lose: muscle mass, strength, and aerobic capacity! Here's what I want you to get (and what the multi-billion dollar weight loss industry does not want you to know!): The adults in the exercise group also lost a significant amount of body weight, 10 percent. But, at the end of the study they had MORE muscle mass, strength and aerobic capacity. This is where exercise beats dieting every time: The exercisers, now with a revved-up metabolism from building and toning muscle, and with new-found strength and aerobic capacity, have positioned their bodies to continue receiving the positive benefits of weight loss.

www.FitnessExpertNetwork.com

- 798

If you're still trying to lose weight by focusing on dieting alone (and ALL popular weight-loss diets have one thing in common -- reducing your caloric intake to near starvation levels), you are being set up by the diet industry for failure. Why? Because you are using a method to lose weight that can't possibly work, physiologically speaking, long-term. You are utterly destroying your metabolism! And if you continue slowing down your metabolism with faulty nutrition practices (diets), it's going to get harder and harder to lose weight in the future. The lead researcher in the 'diet vs. exercise' study, Dr Edward Weiss of Washington University School of Medicine in St. Louis, was quoted: 'If push comes to shove and somebody wants to know if they should diet or exercise to lose weight, I would suggest exercise'. Exercise-induced weight loss provides the additional benefit of improving physical performance capacity. That is, not only will you lose weight, but you'll FEEL BETTER in the process! Let me add a little more fuel to the fire! In an earlier study, the Weiss research team demonstrated that weight loss with diet also caused a loss in bone density. The researchers reported that 'clinically important sites of fracture' took the direct hit from diet alone weight loss method. They concluded: These data suggest that exercise should be an important component of a weight loss program to offset adverse effects of calorie restriction on bone. Now, I know YOU get this, but undoubtedly you know of someone who is literally harming him or herself by continually dieting! Would you do them a huge favor and pass this email along to them? They can contact me for a free consultation, and as always, there will be no pressure to 'buy' a program. But we'll gently offer them a hand and assist them in putting together a customized solution to their health and fitness needs.

About the Author


Joe Thiel is a certified personal trainer. He has personally trained hundreds of satisfied clients throughout the Midwest. He currently owns and operates personal training studios in Springfield, IL and Chesterfield, MO. He can be emailed here. His websites: http://www.ftspringfield.com and http://www.ftchesterfield.com

www.FitnessExpertNetwork.com

- 799

I've Had Enough With The Diets!


By Joe Thiel
Enough is enough! I just opened up my Yahoo! homepage, and what's the news headline?: Atkins Beats Other Diet Plans in Study ooooooooowwwwww.... Sorry, that's me pulling my hair out (and if you've seen my hair, that's hard to do!). I just can't take it anymore. How many more LIES are we going to be fed by the media and the weight loss industry?! Actually, if you read between the lines of the article you will figure out the deception, but I wonder how many millions of people, desperate for real weight loss results only saw the headline and headed to the bookstore for the latest on the Atkins Diet? I'll give you the link at the end of this article so you can check out the article for yourself. But the crux of the article appears in the first paragraph: "The low-carb, high-fat Atkins diet gets high marks in one of the biggest, longest headto-head studies of popular weight-loss plans, beating the Zone, the Ornish diet and even U.S. guidelines." (But here's the real point of the study): "Even so, critics say the results show how hard it is to lose weight and keep it off." And look at the amazing weight-loss results (my tongue's in my cheek)... "Atkins followers lost about 10 pounds on average at 12 months, versus 3.5 pounds for the Zone dieters. Women on the Ornish diet lost almost 5 pounds on average and those on the national guidelines plan lost almost 6 pounds." (By the way, I wonder if the study even took into account what the weight loss consisted of, i.e., was it fat, water or muscle?). Here's a key point from the study that could easily be overlooked by a desperate weightloss consumer: "Scientifically, those 12-month results weren't different enough from the Atkins weight loss to rule out the possibility the differences occurred by chance." And here's really the bottom-line according to the lead author of the study, researcher Christopher Gardner of Stanford University:

www.FitnessExpertNetwork.com

- 800

"There's not a ton of weight loss here," Gardner acknowledged. Atkins "isn't the solution for the obesity problem," he said! This study appeared in Wednesday's Journal of the American Medical Association. The study "shows that nothing works very well," said Yale University food policy researcher Kelly Brownell. And Dr. David Katz of the Yale Prevention Research Center and author of several weight control books, said the new study presents little new information and called it "much ado about nothing." Shocking information isn't it?... Not if you've been reading my articles the past few months. The truth is: The diet methods most people are using DON'T WORK! 95% of all people who lose weight GAIN IT ALL BACK! Americans are fatter than ever and they're going to keep getting fatter unless they do something about it! The Surgeon General and the Center for Disease Control (CDC) tell us that more than 120 million Americans - 60% of the adult population - are overweight! Statistics from the CDC also prove that the problem is getting worse. This means that the way people are dieting today is not only ineffective, it's less effective than ever before! Why? Because it's physiologically impossible to lose fat the way most people are trying to do it! Stay tuned because in my next article I'm going to show you why the methods most dieters are using couldn't possibly work. If you just can't wait until then, follow the links to my websites to register for a free consultation or more information. Did I mention the woman who lost the most weight in the study (roughly 23 pounds after one year, and undoubtedly some of that was muscle, but we don't know because the study didn't address this key issue), has since REGAINED about 10-15 pounds according to the article! In contrast, our recent Client of the Month lost 13 pounds of FAT and 6.5 inches in just 3 months! Here's the link to the article I've referenced: http://news.yahoo.com/s/ap/20070307/ap_on_he_me/diet_atkins_triumph.

About the Author


Joe Thiel is a certified personal trainer. He has personally trained hundreds of satisfied clients throughout the Midwest. He currently owns and operates personal training studios in Springfield, IL and Chesterfield, MO. He can be emailed here. His websites: http://www.ftspringfield.com and http://www.ftchesterfield.com
www.FitnessExpertNetwork.com - 801

Sugar - The Hidden Enemy!


By John Kent
Limiting your sugar consumption is not only important for diabetics and for your teeth, its also important for individuals who are trying to lose weight. Refined sugar contains no fiber, no minerals, no protein, no fats, no enzymes. Just empty calories. Eating sugar causes a sudden rush of insulin into the bloodstream which in turn inhibits the bodys ability to release fat and be burned for fuel and may even lead to fat storage. Obviously, this effect will put a serious halt to your weight loss (read "fat" loss) goals. Even individuals who are not concerned with weight loss should seriously consider some of the other ill effects that sugar causes. Because it is nutritionally incomplete, your body has to use other vital nutrients from healthy cells just to metabolize it. If left unchecked, this can cause your body to become highly or over-acidic. To compensate for this over-acidic state, our bodies try to use other nutrients from the body to balance itself out causing a host of diseases and problems. If thats not enough to halt your sweet-tooth, wait, theres more. Many times, the body also uses calcium to neutralize the sugar and has to use so much of it that it leads to osteoporosis or even gallstones. The average person can digest 2-4 teaspoons of sugar daily. How many teaspoons of sugar are you ingesting each day in your fruit juice, fat-free cookies, yogurt, sauces or marinades, fat-free ice cream, etc? The news is not all bad though. If you can resist sugar for 72 hours, this will give your blood sugar level time to stabilize and those strong sugar cravings will go away with supportive meals. You might be surprised at some of the ways sugar is hiding in the foods you eat. Sugar comes in many forms and in an ingredients list, it can be listed as a number of things. Obviously, if the ingredient has the word sugar in it, its a sugar, but you should also watch out for ingredients that end in the letters ose. These are all sugars: Sucrose, dextrose, fructose, galactose, glucose, lactose, levulose, maltose the list goes on, but I think you get the idea. Also watch out for the following ingredients: Carob power, corn syrup, dextrin, honey, maple syrup, milk chocolate, molasses, sweetened condensed milk, turbinado. This is not even a complete listing, but I believe it does a good job of illustrating how easily sugar can be hidden in our diet.
www.FitnessExpertNetwork.com - 802

Also one last point, if a product says no sugar added, it does not mean it is sugar-free. It just means that no additional sugar was added beyond that which was naturally occurring. Curbing your sugar intake will massively affect your ability to lose weight and with just a little time, your cravings will go away too!

About the Author


John Kent is a writer, speaker and owner of John Kent Fitness, Inc. located in Clearwater, FL. With his fitness expertise, as well as warm, friendly, and approachable character, John has become a captivating and much sought after speaker on the topics of nutrition and health. He has contributed articles to various publications and has been featured on Bay News 9, Channel 10s Life Around the Bay and in Tampa Bays Best Magazine where they named him Tampa Bays Body Transformer. He can be reached at 727-420-8139 or on the web at www.JohnKentFitness.com

www.FitnessExpertNetwork.com

- 803

Surviving the Big Mac Attack in Our Fast Food World!


By John Kent
Next time you find yourself so busy that fast food seems like your only option, dont despair, it is possible to make some healthier food choices when the Big Mac Attack hits you! Many of the fast food chains are recognizing that their consumers enjoy the convenience but want to eat something healthier and leaner. If you really knew the nutritional content of some of those burgers, you probably wouldnt touch them with a 10-foot pole. Did you know that a McDonalds Big Mac has 560 total calories and 280 calories are from fat! Yep, half of the sandwich is fat! (And dont forget to SUPERSIZE everything we want to make sure we get as much fat and sugar as we possibly can for our money!) Think youre doing good by ordering a chicken sandwich from Burger King? Its chicken, right? Wrong, its fried and breaded and has more fat in it than the Big Mac. It has 390 fat calories out of 710 total calories. I think you get the idea. Luckily, there are more and more healthier choices for us to choose from such as grilled chicken, broiled hamburgers, salads and pitas stuffed with veggies and lean meats. With just a little willpower and knowledge about the nutritional content you could easily lose 10 pounds in one year without counting calories and without exercise. Let me give you an example. Say you substituted your Burger King chicken sandwich twice a week for a year with two Taco Bell chicken soft tacos (thats two soft tacos for every one chicken sandwich, but easy on the sour cream!). You would save yourself 660 calories per week. Since one pound is equal to 3500 calories, you would lose 9.8 pounds after one year. That seems pretty simple, huh? If you dont like chicken soft tacos, thats ok. There are other healthier alternatives for you to choose from. Next time you find yourself in the drive thru, try one of these healthier choices instead:

McDonalds Hamburger (w/o cheese) McDonalds Grilled Chicken Salad Deluxe (w/light or non-fat dressing) Taco Bell Chicken Soft Taco (w/o or easy on the guacamole and sour cream), two tacos Subway 7 under 6 Roast Beef 6-inch Sandwich Subway 7 under 6 Club 6-inch Sandwich Schlotskys Deli Dijon Chicken Small Sandwich Pizza Hut Thin n Crispy Cheese Pizza, 1 slice
- 804

www.FitnessExpertNetwork.com

These are just a few ideas to get you on the right track. Ive also found a website that allows you to look up the nutritional content of many fast food chain items. Go to www.calorieking.com to check out your favorites! Make better choices starting today!

About the Author


John Kent is a writer, speaker and owner of John Kent Fitness, Inc. located in Clearwater, FL. With his fitness expertise, as well as warm, friendly, and approachable character, John has become a captivating and much sought after speaker on the topics of nutrition and health. He has contributed articles to various publications and has been featured on Bay News 9, Channel 10s Life Around the Bay and in Tampa Bays Best Magazine where they named him Tampa Bays Body Transformer. He can be reached at 727-420-8139 or on the web at www.JohnKentFitness.com

www.FitnessExpertNetwork.com

- 805

Best Healthy Foods - 9 Groups


By Jonathan Wong
Without good nutrition, no fitness program is going to work. Thats the truth. But eating well is not just about keeping away from cookies and cakes. It is also about thinking about the opposite... Eat good quantities of quality food so that there is no room left for trash foods. Here are my top 9 "Best Healthy Foods" categories!

Best healthy foods: Water


Simply outstanding. Every other beverage is inferior so you really dont need anything else. Even low levels of dehydration (1% of bodyweight lost in sweat) cause big drops in performance and health. Having water on hand makes you less likely to drink other nonsense drinks. Water improves flexibility and muscle tissue quality. It also lubricates joints and is good for your skin health and appearance. Water aids digestion and is essential for cellular level chemical processes. Drinking regularly will help prevent overeating cold water even burns a couple more calories each day (which does add up in the long run). Performance wise, proper water intake will reduce cramping. In my experience, I have found that the key component for preventing my athletes from cramping during competition is not fancy sports supplements or magic foods. The key is hydration. Colored urine is a no-no for any of my guys. Once they learn how effective this simple strategy is I dont need to nag anymore. Bring water with you everywhere and drink constantly. More pee breaks are a decent tradeoff for the huge amount of benefits that water gives you. Bring a bottle around with you everywhere. Uhthe bottle is for water so that you are reminded to drink enough, the toilet situation you will need to figure out yourself. Water definitely makes the best healthy foods (well ok, it's a drink) list.

Best healthy foods: Animals


I know, most people call it meat. But I want to be clear that you must really see that the meat is from a natural source not a processed one, and for that its helpful to think of meat as animals. If you are seeing a piece of chicken, you can imagine that it was once a living, breathing animal. This is harder to do when you see a chicken cracker or chicken sausage which are vastly inferior to the actually piece of chicken. Get lean cuts of meat. Animal fat is saturated and gets you those dreaded heart complications if you eat too much of it. Lean cuts of any meat are really great sources of protein. Chicken, beef, pork, lamb, deer, ostrich. Yup all good. If possible go for the grass fed or free range meats because they have a better omega-3 to omega-6 ratio. But if thats too expensive on inaccessible then its ok. Get the regular meat and make up the ratio via the next item on this 3 star list.
www.FitnessExpertNetwork.com - 806

Best healthy foods: Eggs


Top notch source of protein. Minimal saturated fat (only 1.5g per egg compare this with 10-15g per hamburger patty). I cant believe there are even doctors and nutritionists that tell us 2 eggs per week are all out bodies can handle. Parents say no eggs kids, they are dangerous but lets go to a fast food restaurant and eat jumbo sized triple patty burgershard to figure out, but happens all the time. Did you know that the saturated fat in one hamburger patty is equal to that in 8-10 eggs? Personally I eat about 6 eggs on average per day. Whenever I take a blood test, my good cholesterol is high and my total cholesterol is at the low end of normal. Eggs theyre fantastic!

Best healthy foods: Nuts


High in monounsaturated fat. This means less heart disease, faster metabolic rate and better testosterone levels. Nuts are also high in fiber and taste really good. Keep away from the fried, oiled or salted ones. Get them raw and toast them yourself. They taste great and are a great healthy snack. Different nuts have different ratios of fat types, so eat a variety of types. Macadamias, almonds, cashews, peanuts, pistachios all good. Natural peanut butter is included in this category. Get those from supermarkets where they grind the nuts for you on the spot. The slight increase in cost is probably worth it over the overly sugared regular peanut butter.

Best healthy foods: Olive oil


Also a great source of healthy fat. Olive oil raises good cholesterol, contains vitamin E, reduces risk of colon cancer, lowers the risk of gallstones and is a good salad dressing. Whats not to like.

Best healthy foods: Fruits and vegetables


Carbohydrates have gotten a bad rap since the days of the super low-carb Atkins diet. Far more important than total carbohydrate intake however, is the type of carbohydrates that you eat. Fruits and vegetables should be your main carbohydrate sources. Eat all kinds and all colors. Fruits and vegetables have huge amounts of micronutrients and anti-oxidants. Green vegetables also tend to have cancer preventing properties and the ability to help those who have high blood pressure. Fruits and vegetables also are high in fiber and taste really good as well.

www.FitnessExpertNetwork.com

- 807

Best healthy foods: Whole Grains


All the good things about whole grains are under the fiber section above. They have so much more fiber than their refined grain counterparts. For example brown rice has close to four times as much fiber as white rice (3.5g fiber per cup as opposed to 0.9g). To further illustrate the superiority of whole grains over processed ones, the nutrient content of white flour is pretty pathetic compared to whole wheat flour. The nutritional value of whole wheat being 100%, white flour has the following shortcomings:

Vitamin E less 95% Vitamin B-6 less 90% Magnesium less 80% Fiber less 80% Zinc less 80% Potassium less 80% Copper less 60% Folate less 40% Protein less 25%

By now it should be clear that whole grains are the only grains to get on the best healthy foods list. Good sources of whole grains are whole grain cereals (you must be able to see the grains individually as opposed to some over colored, over sugared, processed version), brown rice, barley, rye and whole wheat flour.

Best healthy foods: Beans


Beans are great sources of fiber (benefits of fiber listed above). They also have protein but its vegetable protein which is inferior to animal protein. The list of good beans is long. Peas, lentils, chickpeas, kidney beans, navy beans (there are many more types as well) are all good.

Best healthy foods: Green Tea


Awesome antioxidants, manages to lower total cholesterol, improves good to bad cholesterol ratio, tastes decent, and has 0 calories. This, along with water (as mentioned above) should be your main drinks.

About the Author


Jonathan Wong is a certified Personal Trainer and Sports Conditioning Specialist located in Singapore. Clients from all walks of life come to him for fitness solutions. His passion is to ensure that his clients get the results they desire. His website is http://www.coachjon.com.

www.FitnessExpertNetwork.com

- 808

Why should you eat breakfast?


By Cap Josue Cano
Too many people don't find the time to eat breakfast and believe me it is challenging. However, I have not missed a single breakfast for years. When it comes to dropping body fat, breakfast ranks up there as one of the most if not the most important meal of the day. Why? Let's take a closer look. Suppose you follow lip service and you hear that not eating after say 6pm will help you lose weight. Ok, let's do that. You go to sleep at 10pm. You get 8 hours of sleep and wake up at 6am. You don't eat breakfast and your next meal isn't until say...9am. Suppose that this meal is a cup of coffee with cream and sugar. That's about anywhere from 200 to 500 calorie depending on several factors. Let's take a look at the time from when you last ate until you had that cup of coffee. 6pm was your last meal time. 6pm till 9am the next day is 15 hours! That's 15 hours of starvation and 15 hours too long. The reason why it is called breakfast is because you are breaking the fasting that occurs when you sleep. Get it? Break - fast. Starvation many many years ago before the time of modern civilization man had to hunt for his food and didn't really know when his next meal would be. It could be days before the next meal. Therefore, since fat has the highest concentration of calories (9 calories per gram) the body will gladly give off calories from carbohydrate stores (glycogen) and protein stores (muscle). Losing muscle because of starvation will dramatically slow down your metabolism. Muscle is the key to a higher metabolism. The bodies main job is survival and will do whatever necessary to make sure you stay alive at all costs. That's why when we starve ourselves, the body is actually holding on to body fat because of it's high calorie concentration. Not to mention that body fat is a great source of energy and warmth. When we eat breakfast, we are revving up our metabolism to start burning calories. And when we eat breakfast calorie burning is dramatically accelerated. At night when you are sleeping your body is breaking down body fat deposits. That body fat is circulated into the bloodstream making it immediately available to burn off for energy. If not utilized for energy, then it will deposit back into adipose tissue (body fat). If you want to drop body fat, then eat your breakfast. If you starve yourself then what you are doing is breaking down muscle and carbohydrates for energy while your body is storing it's body fat stores. Simply put, when you starve yourself your making your body more efficient at storing body fat.

www.FitnessExpertNetwork.com

- 809

About the Author


Josu Cap Cano is a professional speaker and author of the book Dont Wait Get in S.H.A.P.E.: Drop body fat fast and get fit quick. For more information visit www.josuecano.com.

www.FitnessExpertNetwork.com

- 810

Artery Clogging, Fatty, Greasy, Sugary Foods...Oh My!


By Kenneth Reed
Before you make another NEW YEARS RESOLUTION READ THIS! I woke up one morning with this on my mind! Artery clogging, fatty, greasy, sugary foods...Oh My! I see more and more obese people today than ever before. I asked myself, how did they get so fat? My wife and I were walking through the mall and I started to count the amount of overweight people in my head. Then I told her: something is wrong with this picture. There are so many teenagers that are overweight and obese. Why is this happening, and why aren't the parents doing something about it? If the parents new what to do maybe we could put a stop to this madness. The foods that we eat today are so contaminated with pesticides, germicides, and genetic hormones. These animals are injected with this stuff to make them grow faster and bigger and we eat them. Remember we are what we eat, that's one reason why our children are so fat. No wonder we are seeing more and more mad-cow disease and chickens that are contaminated and deformed. Do you ever wonder why we are the fattest country in the world. Ever wonder why the children of today are fatter then ever? Ever wonder why so many people are dying from cancer? ... And just where is this cancer coming from? Have you ever walked through a mall or shopping center and counted how many people are overweight? Why is it that a well known shopping center now has 7 seven different fast food restaurants and drive-through windows on the outside of the shopping center? Inside there is a huge food court and a liquor store all in one area. Why is it that most people can't go past them without stopping at least one of them to get some artery clogging fatty, greasy, sugary foods? I'll tell you why, 'have you ever ate something that sparked a trigger in your brain or aroused your taste buds and you just had to have some more, and most likely you did' Every time you come back to that shopping center or mall you smell that greasy smell in the air that drives you to it. Most people are addicted to the sugar, fat and carbohydrates or all three. Did you know that sugar preserves French-fries until it's ready to be cooked in fat? Did you know the burgers (cows) have been injected with some type of hormone and put through the mill before it ever touches your lips? Have you ever seen what they do to chickens before they get to the deep fryer?

www.FitnessExpertNetwork.com

- 811

I could go on and on but I'll stop here...sugar, fat and bad carbs are additive, that's why you can't eat just one. That's why you crave them so much and that's why we are the fattest country in the world. Some of us try to eat healthy, but most of the food we eat has been tainted with some kind of pesticides or hormones. We don't even know it unless you do the research to find out. The government plays a major role in covering up or just don't tell us the truth about certain foods. If they did they would probably lose money. Just look at the TV commercials, instead of showing the stuff that can heel and cure a disease they show stuff that can cover up the disease temporary and may cause side effects. Have you ever read the very small print on the commercial? Well how could you anyway, it's so small you can't read it! So what's a person to do? ... Read labels, read books, look at informational DVD's that you don't hear to much about, get information from your personal trainer, your coach, your chiropractor and your holistic doctor. Also do your part and exercise, eat right ... and stay out of the malls. You'll save money and you'll be less tempted to eat that artery clogging, fatty, greasy, sugary foods !Oh My! Here's a few things you need to do.

Read the date for freshness Look for the hidden sugars Be aware of low fat, no fat, low carb, no carb and no sugar on labels. Do the research, all labels are not what they say. Find whole foods instead of process boxed and canned foods Eat more vegetables and fruits Buy bottled water instead of sodas and juices

Stay away from artery clogging, fatty, greasy, sugary foods! Exercise at least three days per week and drink plenty of water. And remember this ... Diets Don't Work, however there is one diet that does and it's been around for centuries, it's called the Bible Diet or plain old Biblical Nutrition. Modern science is now uncovering a host of health-building factors in seeds (and pits). Here's a list of food categories defined as Bible foods:

Legumes Nuts Beans Sprouts Herbs Seeds Vegetables Grains & Cereals Fruits
- 812

www.FitnessExpertNetwork.com

Spices

What's missing from this list is any form of animal products. Also missing are food additives, artificial preservatives, colorants, fungicides, mold inhibitors, extenders and artificial flavorings. This is the usual stuff we eat every single day of our lives.

About the Author


Kenneth Reed is a AAAI-ISMA Certified Personal Trainer, Author of the book Entitled ?Which Strengthens Me Founder and Owner of Fit For Life Personal Training Center 9006 Liberty Road - Randallstown, MD 410-922-2858 Office Visit me on the web at: www.KennyFitForLife.com or www.FitForLifeOnline.com

www.FitnessExpertNetwork.com

- 813

"Personal Trainer In Baltimore Exposes What They Don't Want You To Know"
By Kenneth Reed
Personal Trainer In Baltimore Exposes What They Don't Want You To Know. How To Lose Weight The Right Way And Keep It Off For Good! The Truth About Diet and Weight-loss Centers. Weight Loss For Life! Don't Diet For Life! Do you know the best diet on the market today? It seems like every 3 to 6 months some diet magically appears to help confuse you even more. The problems with diets are they can't be followed for life. For example try following the Cabbage Diet for a month or so and let me know how you feel. What about the Atkins and Grapefruit Diet? Guess what you will lose some weight when you cut out certain foods and lower your calorie intake, but what they don't want you to know is you're bound to go back to your old habits and eat what you really want. What happens to your metabolism when you cut back on calories? What happens to your nervous system when drastically cut out foods that your body requires to keep you healthy? Exactly what are you really losing when you're on a calorie restricted diet, no resistance training exercise and you're hungry as h_ _l? Is it... - Fat? - Muscle? - Water?

Out of the 3 above what is the most important to preserve? Let's start with this FIRST? (What is a diet anyway?) 1. A diet is the food and liquid that we consume regularly just to live and survive. 2. A diet to lose weight is a regimen of eating and drinking sparingly to reduce one's weight. What they don't want you to know is that most weight-loss diets and centers drastically reduce calorie intake to make your body think it's going into starvation mode and you lose water weight.
www.FitnessExpertNetwork.com - 814

When your body goes into starvation mode it eventually catches on to what you are doing and then it goes into fat storage mode to preserve energy storage (fat storage). You will lose weight quickly, but most often it's only water weight. That's not all that they don't want you to know. If you continue with the weight-loss diet and don't do resistance training to maintain muscle you will start to lose muscle mass. The fat that you really want to lose is probably the last thing you'll lose. Your body likes to hold on to body-fat for energy, and since you are starving yourself to death on this diet your body wants to survive and will hold on to fat for energy. Have you heard of the saying, "If you don't use it, you lose it." Well you don't actually lose your muscle, but it does get smaller. It's like it is wasting away, that's called atrophy. Atrophy is the progressive loss of muscle mass, or wasting, caused by reduction in the size or number of muscle cells. That's why you must feed your muscles the right amount nutrients. When you lose muscle mass you won't burn as much calories as before and the fat just hangs around and piles up. Most Diet centers don't promote exercise and eating well balanced meals, they promote their diet plan and their weight-loss supplements. They know that you want the short cut to weight-loss. They also know that if you knew what they know you would not be there in the first place. Look, the truth is, if you eat right and exercise you don't need a diet center. That's what they don't want you to know. The diet centers and weight-loss centers know what's happening and know that you will lose water weight quickly on their plan. As soon as you plateau they know that you'll need to go to the next level in their program (The Plateau Breaker Program). That's when you reduce even more calories and buy even more products. This really throws your metabolism into shock and out of control. Thats when the yo-yo dieting comes into play, and that's when you think you really need their help but you don't. What they don't want you to know is the real problem is with restricted diets. The problem with these diet plans is this: - Once you lose the first amount of weight, you get excited because you think that the diet is really working. - In reality you are starting that vicious Yo-Yo diet cycle that thousands of people do every year and fail again in again. - You have to remember that you can't and you won't eat like this for the long-term. - You will get tired of the same old stuff everyday and return to your old ways and gain even more weight as fat.
www.FitnessExpertNetwork.com - 815

This kind of diet does not do your body any good for permanent weight-loss. It only promotes short-term weight-loss. Once you lose it and can't stay on the program you will gain the weight back. The weight that you gain will be even heavier than before. Bottom line, you'll be fatter than you were before the diet, and it will be harder than before to lose it. I know this to be true, because I've seen it happen to a number of people and they wind up sitting in my office in front of me wondering what the h_ _l happened? I tell them this you didn't fail the diet, the diet failed you. Muscle dictates metabolism, your muscle is your built in internal fat burner. Lets say you lost muscle in the process of dieting; now you have created a double whammy. Muscle helps keep your metabolism revved-up even while you're at rest! To sum it all up, when your body fat is greater than your muscle mass, your metabolism slows down and then you store fat. Diet centers and fad diets use muscle and water loss as a quick fix. Slowing down your metabolism by 10 to 15 percent makes it even more difficult to lose weight in the future. The more muscle you retain and build, the higher your metabolism and the more energy you naturally burn. Out of the 3 listed (Fat, Muscle and Water) what is the most important to preserve when dieting? By now you should know that it's muscle. So ladies don't be afraid of building muscle, you will not look like Arnold Schwarzenegger. But you will burn fat like crazy. You'll tone your muscles and lose inches all over your body, and that's what most women want! Correct? Ladies don't concentrate on your weight, concentrate on your body fat. Let's say you weigh 200 pounds and your body fat is 25 percent, that's 50 extra pounds of fat you're carrying around. If you weighed the same weight with only 10 percent body fat, that's only 20 pounds of fat. If you lose 10 pounds of fat, it looks like 20, and 20 pounds looks like 40. That means more inch loss and that always looks better on your body. That's what they don't want you to know. Lose Weight The Right Way And Keep It Off! Hire a Certified Personal Trainer and Learn How

About the Author


Kenneth Reed is a AAAI-ISMA Certified Personal Trainer, Author of the book Entitled ?Which Strengthens Me Founder and Owner of Fit For Life Personal Training Center 9006 Liberty Road - Randallstown, MD 410-922-2858 Office Visit me on the web at: www.KennyFitForLife.com or www.FitForLifeOnline.com

www.FitnessExpertNetwork.com

- 816

STRIVE FOR FIVE:


Why Eating At Least FIVE Meals A Day Is The Answer To Permanent Weight Loss By Kevin Valluzzi
This is a very debatable topic right here Food! Lets take a look at a lifestyle plan (remember, DIETS DONT WORK!) that is guaranteed to have you eating healthier, speeding up your metabolism and losing FAT in the process! Sounds great, doesnt it? Im talking about eating small meals throughout the day. Or what I refer to as Lifestyle Eating. Some of you may have heard of this before, and for others this is completely new. Even if you have heard of this, continue reading as Ill show you how this can easily be accomplished. The days of eating just the big three are over: Breakfast, Lunch and Dinner. Now Im not saying that you shouldnt eat breakfast, lunch and dinner. They just need not be big meals, as they are for most people. This new way of eating might seem very foreign to you and might take a little time to get used to. The typical schedule for eating smaller meals throughout the day will look a little something like this: Small meals at 7:00 a.m., 10:00 a.m., 1:00 p.m., 4:00 p.m. and 7:00 p.m. Depending on your work schedule, family, etc., you might not be able to eat at the exact times listed above. For instance, you might start work at a much later or earlier time. If this is the case, just adjust accordingly and try to have a small meal every 3 to 3-1/2 hours. The goal is to have anywhere from 5 to 6 small meals a day. I feel that 5 is a reasonable goal to shoot for. Why This Works How in the world can I eat more times throughout the day and lose weight? Thats what youre probably asking yourself right now, isnt it? I will let you know why this works in the simplest way I know how. No scientific medical terminology, just the straight facts.

www.FitnessExpertNetwork.com

- 817

When you eat small meals throughout the day you are speeding up your metabolism, which helps you burn more calories. People with fast metabolisms are relatively thinner than people with slow metabolism. The thing is that most people dont know that they can speed their metabolism up. A good way to do this is by eating more often throughout the day and not just eating breakfast, lunch and dinner. Often times Ill hear people say when they lose weight I skipped eating my dinner at night and Ive lost 10 lbs. That might be true and cutting out any one of your meals might work for a little while. But in the long run, this will not work. Sooner or later you will go back to eating your dinner or whatever meal you cut out and your body will begin to store that extra meal as fat fearing that you might decide to cut out that meal again in the future. Remember, the body adapts to whatever you throw at it. If it senses that you are starving it (which is what it will sense if you cut out a meal) it will adjust accordingly and start to store food away to compensate for the reduced calories it is now experiencing. Okay, back to eating more throughout the day. I want you to follow along with me here. I want you to pretend that your stomach is a separate person than the rest of your body. If you were able to hear your stomach talk, this is that you might hear it say if you were eating only 3 big meals a day breakfast, lunch and dinner. Here we go again, breakfast, lunch and dinner. Im going to start holding onto all these meals. Theres no use in burning off these meals, theyre few and far between. You give me breakfast at 7:00 a.m. and then I dont get lunch until 12 noon, and then I dont get dinner until 6:00 p.m. Ill have to hold onto them until you can give me a reason to burn them off. Ill tell you what you might hear your stomach say if you fed it every 3 to 3-1/2 hours. This is great, I just got lunch at 12 noon and since I know Im getting that next small meal at 3:00 p.m., Ill just burn off my lunch. Theres no reason to hold onto any of these meals. Im being fed every 3 hours. Im never starving, and for that reason I never overeat. The bottom line is the more meals you eat throughout the day the more efficient your body becomes at burning off these meals. Just the opposite applies when you dont eat very often throughout the day. Your body goes into a mode of starvation and holds onto each and every meal, fearing that next meal will not be for a very long time. Some of you on the other hand might say, Well often times Ill eat lunch at 12 noon and come dinner time Im still not really that hungry, why should I eat now, that sounds crazy? The answer to that is very simple; to speed up your metabolism. So for those of you who feel you have slow metabolisms, or those of you who feel you need to stop eating in order to lose weight, the answer lies in; Lifestyle Eating. I also like to refer to this lifestyle eating plan as "Kevins Strive for Five. You would optimally aim to eat five to six times a day, but start with trying to eat at least five.

www.FitnessExpertNetwork.com

- 818

Thats very important also as I mentioned earlier, its a lifestyle, not a diet. So if someone asks, Whats that new diet youre on? Simply tell them, Its not a diet, its how Im eating all the time from now on and I dont ever plan on going off of it. What exactly is a Small Meal? This is probably a question youve had since the beginning of the article and Ill cover that in just a minute. I just want to first say that all of the meals throughout the day need to be healthyIm not recommending a cheeseburger and fries as one of your meals. But remember, healthy foods are delicious and theyre not limited to just tofu and cottage cheese, theres plenty of options out there and well get to them in a little bit. Remember also I cannot give exact sizes and calories of meals because a 300 lb. woman is going to eat very differently than a 180 lb. woman. The idea is still the same, small meals throughout the day, but the size of the small meals will be a little different. One great piece of advice that will really answer the question of the size of the meal is that you should eat each meal until you are satisfied (notice I said SATISFIED and not FULL, there is a difference). Once you are satisfied, you stop eating and do it again in 3 to 3 hours. Your body will become so in tune with this that you wont even need to be around a clock and youll know when its time for another meal (your stomach will growl, which is really your metabolism saying it needs more fuel). When you first start eating this way there will be some trial and error and youll do some guessing as to what is the proper serving size for you. But in a little while youll come to know exactly how much food you need. How many times have you eaten lunch or dinner and walked away from the table feeling completely stuffed? I know I have plenty of times. The reason you dont want to feel this way is because: a) that means that youve probably consumed too much. b) your next small meal is only 3 to 3-1/2 hours away. You dont need to eat like this is your last meal. The biggest obstacle you might have is cutting down on the amount you eat at dinner. Breakfast and lunch also, but most people consume most of their calories at dinner. But when you have those small meals in the morning and afternoon, you wont be as hungry come lunch/dinnertime, and that will prevent you from having a large meal at those times.

Thats why the name small meal is used. It takes away the perception of the big 3 that weve mentioned breakfast, lunch and dinner. Instead of these being the normal large portion meals of the day, they now become 3 of the 5 to 6 small meals that you have.

www.FitnessExpertNetwork.com

- 819

That brings me to my next point and something that might take you a little longer to get used to. I want to break down the small meals even further and suggest that once you get the hang of eating 5 to 6 times a day, heres another strategy that will help you out even more. Try and have a lean protein, a starchy carbohydrate and a fibrous carbohydrate with each meal. Lets look at the breakfast example on the previous page. The egg whites are the lean protein, the red pepper is the fibrous carb, and the whole grain bread is the starchy carb. So the goal is to attempt to get one item from each of the 3 categories in each meal, and the meals should be pretty close to equal in size. That means the piece of grilled chicken (lean protein) should be about the same size as the baked potato (starchy carbohydrate) which is the same size as the serving of broccoli (fibrous carbohydrate). There are also some strategies you can use to further enhance your fat loss. One of those strategies is to cut back on your starchy carbs as the day goes on. So that means you will have most of your carbs during your meals before lunch and then keep having less and less after lunch so by the time you get to dinner and any meal thereafter, you are just eating protein and almost no carbs. This strategy and others like it would occupy a whole book, more than anything I just want you to grasp the concept of eating 5 to 6 times a day. Now remember, you might not be able to get to a meal every 3 3-1/2 hours right off the bat, and you might not be able to get a portion of each type of food right away. All Im asking is that you try and do better than what you are currently doing. If you can do that each week, youre guaranteed to see an improvement and it wont be long until youve mastered the art of lifestyle eating and it becomes as routine as putting your clothes on before you leave the house. One final note: Always keep in mind that this is not intended for someone who wants to lose weight really fast. Losing fat, getting stronger, etc. is a gradual process that needs to be done over time. No quick fixes here. Just a guarantee of a faster metabolism and skinnier jeans!

About the Author


Kevin Valluzzi is the owner of The Fitness Leader, an in-home training business located in Bergen County NJ. He has helped hundreds of people lose fat and redesign their bodies through training, motivating and empowering. More information can be found on his websites: www.thefitnessleader.com and www.redesignyourbody.com. You can reach Kevin directly at: 201-638-1902 or kevin@thefitnessleader.com

www.FitnessExpertNetwork.com

- 820

Are You Eating Enough Protein?


By Kim Ball
If you are at all interested in overall health or the basic fundamentals of healthy eating, then you've heard a little bit about protein. You know that proteins, along with carbohydrates and fat, are present in food and used up as fuel by the body. You're aware that protein can help to build muscle. You may even know what foods are known to contain protein. But if you're specifically interested in shedding excess body fat, you should become a lot more acquainted with protein and its role in weight loss. What's So Great About Protein? Protein. Carbohydrates. Fat. These are the three main macronutrients that your body needs for optimal function. All are important for different reasons. But I'm putting the emphasis on protein in this instance because of its beneficial role in the quest for fat loss. We need to recognize the benefits of protein: 1. Protein increases satiety The digestion of protein is slow. Therefore, protein foods remain in your stomach longer and slow down the digestion of carbs and fat. This causes you to feel fuller longer. 2. Protein improves blood sugar levels In both diabetics and non-diabetics, the consistent presence of protein helps to control levels of sugar in the blood. Maintenance of blood sugar leads to a reduction in the risk of cardiovascular disease, higher energy levels, and possible weight loss. 3. Protein reduces triglyceride (fat ) levels When protein replaces the excess carbohydrates in our diet, our levels of circulating fat are dramatically improved. This can lead to decreases in cholesterol and in the risk of heart disease. 4. Protein increases metabolism The body has to work pretty hard to digest protein. So, you actually burn extra calories in order to digest and absorb this nutrient. This thermic activity raises metabolism, which can greatly aid in fat loss. 5. Protein elevates fat-burning hormones Glucagon is a hormone that releases fat from the fat cells. It also slows down fat storage. And since protein causes more glucagon to be produced, the presence of protein in the diet will lead to less fat storage and greater fat release. 6. Protein causes maintenance of muscle during dieting When decreasing calories to shed fat, the addition of extra protein to the diet can spare the muscle (muscle is our fat-burning equipment!) so that the majority of weight loss comes from the release of fat. Protein's advantages include better health, increased metabolism, improved responses to exercise, and a loss of excess fat. Shouldn't you be including this helpful nutrient to YOUR diet? Why Don't We Get Enough Protein?
www.FitnessExpertNetwork.com - 821

First, it is important to note that most Americans already consume enough protein to sustain life and remain relatively healthy. Protein deficiency is not often an issue. However, the purpose of this article is not to ensure that you live another week; its purpose is to ultimately help you shed that extra fat! So, if you simply want to survive your life in the body that you currently have, by all means, continue eating the way you always have! Continue eating the minimum amount of protein just because that's what you're used to and that's what everyone else does. But if you would rather live your life in a leaner, healthier body, then I suggest you reevaluate your protein intake and move one step toward a better version of you. When we evaluate the typical diet, we have to ask 'why is protein intake too low'? Well, let's uncover the typical daily meal plan of a person who is attempting to eat healthy based only on what they've been taught by society:

Breakfast usually consists of cereal with milk, orange/fruit juice, and coffee with cream and sugar (other common choices: toast, bagel, muffin, fruit) o What's wrong here? There is very little protein! Milk is the only source, and it is a very poor protein source (only 8 grams protein for 1 cup). All other typical breakfast food choices are carbohydrates. For this reason, breakfast is usually an unbalanced meal. Lunch typically contains a sandwich, a side dish like chips, soup, salad, or fruit, and a sugary drink o What's wrong here? Again, very little protein and way too many carbs! Most sandwiches have huge slabs of bread and tiny servings of processed meat (which is where the protein is). The proportions should be reversed! Snacks throughout the day can include everything from bagels, granola bars, and candy to yogurt, cottage cheese, and fruit. o What's wrong here? The protein is missing yet again. Most foods that we consider 'snacks' are carbohydrate foods. With the exception of yogurt (mediocre protein source) and cottage cheese (great protein source), our snacks simply add to the large proportion of carbs in our diets. Dinner often rules the roost as far as protein is concerned. A typical dinner includes beef / chicken / fish, some vegetables, and rice / baked potato / pasta.

How Can We Get More Protein? It is definitely, without a doubt, difficult to increase the protein in your diet by eating the way society has taught us to eat (dependent on carbs and processed foods). We are used to a certain type of meal and a certain level of convenience. Adjusting those habits and beliefs can require a level of effort. But if changing your habits and losing fat were easy, then everybody would be doing it, right?

www.FitnessExpertNetwork.com

- 822

Well, I hope you're not 'everybody'. I hope you no longer believe that you should only eat enough protein to meet your body's needs. I hope that you have become aware of the unbalanced carb to protein ratio that characterizes our current way of eating. And I hope that you are willing to put in the extra work in order to make healthy eating work in your life. If you're ready and willing, follow these simple tips to include more lean protein in your diet: 1. Each day, attempt to eat 1 gram of protein per pound of body weight (or 2 grams of protein per kilogram of body weight). Example #1: For a 150-lb woman, 135-150 grams of protein per day is recommended Example #2: For a 200-lb man, 180-200 g of protein is recommended 2. Eat frequent mini-meals throughout the day (about 5 or 6) and split up your protein so that each meal includes a protein source. Example #1: The 150-lb woman can eat 5 mini-meals, each meal consisting of 2730 g of protein Example #2: The 200-lb man can eat 36-40g of protein at each of his 5 minimeals OR 30-35 g of protein at 6 meals 3. Excellent sources of protein are: o Lean red meat o Turkey o Chicken o Fish o Seafood o Eggs / Egg whites o Low-fat cottage cheese o High-quality protein powder Example #1: For our 150-lb woman, a serving of 27-30 g of protein equals ~4 ounces of fish, poultry, or lean red meat, 1 cup of cottage cheese, or 5 egg whites + 1 whole egg Example #2: For our 200-lb man, a serving of 36-40 g of protein equals 5-6 ounces of fish, poultry, or lean red meat, 1 1/2 cups of cottage cheese, or 7 egg whites + 2 whole eggs 4. A serving of meat equals the size of the palm of your hand (unless you have unusually small or large hands!). Buy a food scale if you really want to determine exact proportions. 5. Other sources of protein: (These sources are good / mediocre and can be used to supplement the excellent sources above) o Low-fat yogurt
www.FitnessExpertNetwork.com - 823

Natural peanut butter Nuts/Seeds Beans 6. Prepare food ahead of time to make your new meals and 'snacks' convenient. Carry a small cooler with you during the day to keep your newly convenient meals fresh. And use shaker cups to make quick protein shakes / meal replacements when needed.
o o o

(Disclaimer: These recommendations are for healthy persons with no serious protein deficiencies, kidney dysfunction, or health issues) Time's Up! Remember that some people will disagree with this approach because it's different from the norm. They will worry that too much protein is toxic to the kidneys. But isn't too much carbohydrate toxic to the body as well? By recommending 30% of your calories from protein and replacing some of the excess carbohydrate calories, I am actually asking you to make your diet more balanced. Unless you already have kidney problems, increasing your protein will in no way compromise your kidney's health. This is not a 'high-protein' diet! This is not a temporary way to quickly lose weight. It is a lifestyle change, a way to combat our society's problems with obesity, addiction to processed food, and excess convenience. It is a more balanced approach that will greatly help in your journey to fat loss and your pathway to health and longevity. So, are you getting enough protein in your diet? Well, if your goal is simply to stay alive, survive, or maintain your current physical status, then you're most likely consuming a sufficient amount of protein. But if you are attempting to build muscle, shed fat, or both, I can almost guarantee that an increase in your daily protein will jump start your progress. Good luck!

About the Author


Kim Ball is the owner and sole trainer of Deliberate Movement in Long Beach, California. She specializes in fat loss and spends much of her focus on correcting poor nutritional habits. She holds a masters degree in both exercise physiology and nutritional sciences. Sign up for her FREE monthly newsletter at www.deliberatemovement.com

www.FitnessExpertNetwork.com

- 824

Why You Should Stop Focusing ONLY on Calories


By Kim Ball
You are a smart person who just wants to know how to make good nutritional choices. You are also a hard-working consumer who is bombarded by diet information, nutritional products, and targeted marketing. And because of this, it is certain that you have heard a thing or two about calories. In fact, I'm sure you've heard that you must eat fewer calories in order to lose body fat. Well, calorie counts only cover a small fraction of the big picture of nutrition. So it's time to understand that there is more to your nutritional plan than simply counting calories. Below are common mistakes that consumers make when it comes to calories. Mistake #1: Thinking that all calories are equal The idea of calories going in (via food) and calories being used (via activity) is the basis of energy balance. In order to maintain our body weight, we must balance our calories in and calories out. In order to lose weight, we must 'burn' more calories than we take in. Basic concept, right? Well, this is not the only concept that should earn our focus. Simply because all calories are not created equal. The body responds differently to a calorie of protein than it does to a calorie of carbohydrate or fat. For example, protein calories require a lot of energy to digest. Therefore, when protein is eaten, metabolism is increased. Also, the body has separate responses to different kinds of carbohydrate calories. As an example, if you ate 200 calories of broccoli (that's a lot of broccoli) versus 200 calories of ice cream, do you think that your body would react to these carbohydrates in the same way? Different kinds of fat also cause the body to behave in various ways. Trans fat from muffins, doughnuts, and cake elicits a much different response than the unsaturated fats in fish, nuts and avocado. The body also has hormones that respond to the composition of food. For example, the hormone insulin responds much differently to carbohydrates than it does to protein or fat. These hormones also behave differently depending on what time of day the calories are consumed. Specifically, carbohydrates are best tolerated in the 2-3 hours after exercise because insulin shoves the carbs straight into the muscle (instead of the fat cells). So, do you still believe that all calories are equal?

www.FitnessExpertNetwork.com

- 825

Mistake #2: Only worrying about caloric content and not food quality It's amazing to me how many people will justify their food choices based on calories. A large majority of people who are trying to cut calories often eat treats and processed snacks all day in place of nutritious foods. The rationale for their choice is that the treats/snacks have the same amount of calories as a healthier choice. So be it. But the body doesn't care about numbers. It cares about food quality. It is concerned about extracting vital nutrients, vitamins, and minerals from the food you eat. And it isn't fooled by your attempt to feed it low quality, chemically-treated food. Treats and processed foods are empty calories. They have nothing to offer the body (other than extra material for fat storage). Natural, clean, whole foods are nutrient-rich and filled with the stuff your body needs. So, stop replacing what your body needs with those 'other' calories! Mistake #3: Not eating enough calories (for fat loss) By focusing solely on the calories in food, most health-conscious persons end up eating too few calories. And when the body doesn't receive enough calories, it reacts by lowering metabolism and simultaneously increasing hunger. 'So if my calories are minimal, I will actually burn less fuel, have less energy, and be hungrier'?? Unfortunately, yes. Progress will be slow, you will feel miserable, and failure to stick with the low calories will result in immediate weight gain. So, what's the solution? If our goal is to shed fat, we still need to take in less calories than we burn. However, we can still have a calorie deficit when we eat more. How? By exercising more! By doing more activity. Why would we want to eat more and exercise more? To boost metabolism. To maintain muscle mass. To cause a constant flow of energy in the body throughout the day. And to give the body more nutrients with which to thrive. Mistake #4: Eating your calories all at one time We all know a few people that skip breakfast, eat a small lunch, refuse to make the time for nutritious snacks, and ultimately stuff themselves with a 5-course dinner. These people truly believe that they are doing wonders for their physique by depriving themselves of those evil little calories throughout the day. But this pattern is extremely destructive to one's health and waistline. When eating very few calories throughout the day, the body protects itself by slowing the metabolism way down. If it's not receiving any calories, then it has no fuel to burn. Picture a campfire. If you fail to add wood to the flames, the fire will dwindle. The one distinction between a fire and a human body is that, while a fire can harmlessly burn out, the body needs to keep burning fuel in order to stay alive. If a person consistently deprives him/herself of fuel, then the body will begin offering up its own muscle as fuel.

www.FitnessExpertNetwork.com

- 826

So, if this person now has less muscle and a chronically slower metabolism, their 5course dinner will not be digested very efficiently. In fact, most of it will be stored as fat. Also, it is very difficult to fit multiple servings of fruit, vegetables, lean protein, and fat into one or two daily meals. This person is not only quickly gaining fat, but he/she is most likely undernourished as well. What's the fix? We need to eat more often throughout the day in order to maintain our lean muscle and to keep metabolism high. Meals should consist of smaller portions, contain a mix of veggies, fruits, proteins, fats, and slow-burning carbs, and be spaced out every 2-4 hours. Mistake #5: Focusing on calories burned only during exercise The health industry has taught us to pay attention to the amount of calories we burn during an exercise. For this reason, longer spans of low intensity exercise are often viewed as optimal. You can sustain activity at this level and accumulate a lot of calories. However, lower intensity exercise doesn't burn any more calories after the exercise ends. High intensity bouts of strength training and interval training will burn calories during and after exercise. In fact, the more intense the exercise, the longer you burn calories afterward. To Wrap Up: It's true that you need to watch your caloric intake. It's true that you will lose weight if you eat less calories than you burn. But what type of weight do you want to lose? If you want to lose muscle, go ahead and eat low-quality, 100-calorie packs of processed food, deprive your body of important nutrients and energy, and only exercise at a low intensity. You'll do a wonderful job of losing muscle and slowing your metabolism way down. Because of this, the little bit of fat you lost in the process won't stay off for long? If you want to lose fat and maintain a high metabolism, eat more and exercise more. Eat more whole foods like fruits, vegetables, lean proteins, healthy fats, and slow-burning carbs. (Healthy foods that come from natural sources don't usually have many calories anyway!) Space your calories out throughout the day. You'll have more energy for more activity. Make your exercise more intense! Maintain your muscle because muscle is what burns the fat.

About the Author


Kim Ball is the owner and sole trainer of Deliberate Movement in Long Beach, California. She specializes in fat loss and spends much of her focus on correcting poor nutritional habits. She holds a masters degree in both exercise physiology and nutritional sciences. Sign up for her FREE monthly newsletter at www.deliberatemovement.com
www.FitnessExpertNetwork.com - 827

Eating to Lose Weight: Diets Don't Work


By Liz Modrell
Are you trying to lose weight? Have you tried every diet out there and keep waiting for the next 'best diet' to come along because you know it will be the one that gets the results you want? Stop Waiting! Every year millions of Americans spend $30 billion on diet programs and diet products to no avail. Diets don't work! The only way to successful and permanent weight loss is to make permanent changes in your lifestyle by integrating proper nutrition and exercise. If you continue to do what you are doing, you will remain exactly where you are. Your weight is a result of several factors including:

How much and what kinds of foods you eat. How much regular exercise is included in your lifestyle? Do you respond to stress in your life by eating? Your genetic make-up. Your age and health status.

Depriving your body by dieting only complicates matters. Fad diets that ignore the principles of well balanced nutrition may result in short term weight loss, but may be risking your health. Eating healthy is relatively easy if you are willing to make the necessary changes. Most individuals trying to lose weight will cut back their eating to maybe two meals per day. You should be eating four to six smaller meals per day. Eating every 3 hours will keep you satisfied. Going long periods of time without eating only encourages the body to store more body fat, making weight loss even more difficult. Eating more frequently will speed up your metabolism and help you to burn more calories. In order to lose weight (burn body fat), you must eat. Instead of reducing the number of meals you eat, you should control portion sizes. Your meals should include a lean protein, a starchy carbohydrate and a fibrous carbohydrate, with portions of each being approximately the same size. In other words you should be including fruits and vegetables, whole grains, lean meats, beans and low fat dairy products. Any diet restricting these foods is bound to fail. Daily exercise must also be included. It can be as simple as taking stairs instead of the elevator, parking at the far end of the lot instead of waiting for a spot right by the door or playing with your kids. You can gradually increase exercise by walking, biking, swimming or some other activity you enjoy.

www.FitnessExpertNetwork.com

- 828

Adding strength training to your routine will greatly increase your success by maximizing your metabolism. As your body weight goes down your metabolism also slows down. To avoid a decrease in metabolism, incorporate strength training which adds muscle. Don't worry ladies, you won't bulk up. Muscle burns calories, so the more muscle you build, the more body fat you will lose. In order to lose weight you must incorporate the total package. You need to eat well balanced meals and get sufficient exercise. It all comes down to burning more calories than you consume, while at the same time fueling your body adequately to burn body fat. As always, check with your doctor before becoming more physically active or changing your nutrition, especially if you have a medical condition or concerns.

About the Author


Liz Modrell is a certified personal trainer with over 20 years experience working with those new to exercise, starting over, overweight and sedentary individuals in Burlington, IA and surrounding communities. Her website is http://www.uniquely-yours-personaltraining.com

www.FitnessExpertNetwork.com

- 829

3 Reasons Why You Need Nutritional Supplements


By Liz Modrell

There are three nutritional supplements that I consider to be very important in reaching your health and fitness goals. Training in the gym is important, but without proper nutrition you will never reach your goals. The three nutritional supplements I recommend are: 1. Post Workout Shake - When you complete an intense workout, your muscle glycogen is depleted and muscle tissue will begin to breakdown, which is exactly the opposite of what you want. The only way to reverse this catabolic state and promote muscle growth is to consume a quickly digestible post workout meal within one hour of your workout. Your post workout meal must consist of a quickly digestible carbohydrate to replenish muscle glycogen and reduce recovery time as well as a quickly digestible protein to fuel muscular repair. The post workout meal should contain a 2:1 ratio of carbohydrate to protein to promote insulin production which delivers the nutrients into the muscles. Fat content of the post workout meal should be kept to a minimum, since fat intake will slow the absorption of the nutrients into the muscle. A good quality post workout shake is an ideal addition to your nutrition as they are easy to carry with you and a snap to prepare. Mix a little powder with water and you're set. Let's face it, after your workout, do you always have time to go home and fix a proper post workout meal within one hour? 2. Whole Food Supplement - Do you consume 5-9 fruits and vegetables daily? Most of us do not. This is why a whole food supplement is so important. We don't always eat well balanced meals containing all the right nutrients in the right amounts. According to a new report by the Council for Responsible Nutrition, titled "The Benefits of Nutritional Supplements," ongoing use of whole food supplements demonstrated measurable positive impact in promoting good health and preventing disease. The American Medical Association has also recently evaluated the medical literature and has recommended that Americans consume a daily multivitamin in order to promote general health. Multivitamins are designed for the average, sedentary individual. Many times common synthetic multivitamins settle in the stomach and go undigested or are poorly absorbed and are rejected by the body as non-food items.

www.FitnessExpertNetwork.com

- 830

A whole food supplement on the other hand, can fill in the gaps left by incomplete or inconsistent eating habits. Since whole food supplements provide our bodies with the nutrients found in whole foods, they are easily recognized and readily absorbed by the body and utilized for nourishment. 3. Essential Fatty Acids - The poor quality nutrition of processed foods today create deficiencies in Omega 3 fats. Omega 3 fats help to reduce inflammation causing chemicals in the body. Many scientists think the low intake of Omega 3 fats contribute to heart disease, cancer and obesity. By consuming Omega 3 fats you will reduce the risk for disease and improve your overall quality of life. Nutritional supplements are a low cost insurance policy for good health. If you always eat perfect meals with perfect nutrient proportions at the perfect time, you do not need nutritional supplements. On the other hand if you are like most of us, it doesn't always work out the way you want. You don't eat perfectly and nutritional supplements can be a very important part of your every day nutrition to fill in the gaps left by your less than perfect eating habits!

About the Author


Liz Modrell is a certified master personal trainer with over 20 years experience working with those new to exercise, those starting over, the overweight and sedentary individuals in Burlington, IA and surrounding communities. Liz can be contacted at: Liz.UniquelyYours@mepotelco.net or http://www.Uniquely-Yours-Personal-Training.com

www.FitnessExpertNetwork.com

- 831

"How to Snack For Optimal Weight Loss"


By Marci Lall
Back in the day people ate three meals a day. They rarely snacked. Now a day's, we spend most of our time trying to find a quick energy fix, and snacks usually make up 20 to 50 percent of your total calories. If you are a big fan of snacking then I encourage you to think of your snacks as meals so that you end up choosing wholesome food instead of junk like cookies, chips, coke, and other low nutritional energy boosters. In fact, I would eliminate the word "snack" from your vocabulary. I recommend you start to think two lunches instead of one lunch and an afternoon snack. That way, you'll end up choosing wholesome foods (like vegetable soup) and not typical snacks (like sweets) in the afternoon. The Wise Snacker Many women believe that snacking is bad, because they snack on glazed doughnuts, cakes, candy bars, cookies, colas, and other sugary choices that fail to give them the nutrients they need for optimal weight loss and performance. If this sounds like you, remember this: Just as a car needs gas and other plugs to function, your body needs calories (gas) along with vitamins, minerals, and proteins (plugs) found in wholesome foods to function effectively. If you want to have high quality workouts, high energy, and good health, you need to fuel your body with quality calories. You can do this by taking out that sweet snack and substituting it with a second lunch. Some women try not to snack because they believe that eating between meals is fattening and add it also makes them feel a little guilty. The truth is that snacking is very important. Active and people trying to lose weight you will tend to get hungry at least every four hours, so even if you have breakfast at 8:00 and lunch at noon, your body will still want a snack by 4:00 P.M., if not earlier. If you will be exercising in the afternoon, you need added fuel to energize your workout. Snacking is good for you and your workouts, and you should plan it as part of your active lifestyle. Fast Snacks For Busy Women When you are eating on the run and grabbing snacks instead of real meals, be sure to choose wholesome foods for your mini-meals. You can make excellent choices from many nutritious and conveniently available items. Here are some popular suggestions: - Whole-grain bagel with peanut butter and a yogurt

www.FitnessExpertNetwork.com

- 832

- Thin-crust pizza with green peppers - Peanut butter, crackers, and V-8 juice - Trail mix with nuts and dried fruit - Granola with low-fat milk and banana - Chinese takeout stir-fry chicken with vegetables and steamed rice - Instant oatmeal made with low-fat milk. Observe that each of these mini-meals includes foods from at least two food groups. The next list provides you with extra ideas for snacks and grazing at home and on the road. Preferably, you'll choose foods from different groups to help balance your eating. That way, even when you graze throughout the day you can get a variety of nutrients needed for good health and top performance. - Dry cereal. Mix your favorite cereal with raisins, dried fruits, cinnamon, or nothing! - Instant oatmeal. Microwave the oatmeal in milk instead of water to boost its nutritional power. Sprinkle with raisins and chopped nuts. - Popcorn. Eat plain or sprinkled with spices such as chili powder, garlic powder, onion powder, or soy sauce. If you like, spray with low-calorie butter- flavor sprays so that the spices stick. - Pretzels. If you wish to reduce your salt intake, knock off the salt or buy salt-free pretzels. - Crackers. Stoned wheat, sesame, bran, and other reduced-fat or fat-free brands are good choices. - Muffins. Homemade with canola oil are best. If store bought, choose low-fat muffins; wholesome bran or corn muffins are better than those made with white flour. - Bagels. Whole-grain varieties provide more vitamins and minerals than do bagels made with white flour. - Fruits. Choose oranges, bananas, apples, or any fresh fruit. When traveling, pack along dried fruit for concentrated carbohydrates. See the table at the end of this list for some of the best fruits. - Smoothies. Whip together milk or juice, fresh or frozen fruit, and wheat germ or flax meal. - Frozen fruit bars. You can slowly savor these pleasant treats in good health.
www.FitnessExpertNetwork.com - 833

- Yogurt. Buy plain low-fat yogurt and flavor it with vanilla, honey, cinnamon, instant decaffeinated coffee, applesauce, fruit cocktail, or berries. - Nuts, seeds. Peanuts, pistachios, almonds, sunflower seeds, pumpkin seeds, and other nuts and seeds are excellent for protein, B vitamins, vitamin E, and healthful fat. - Sandwiches. Sandwiches don't have to be just for lunch; they are great for snacks. Use peanut butter, turkey, hummus, lean roast beef, or tuna with lite mayo. - Baked potatoes. Microwave ovens make these a handy snack. They're tasty warm or cold, and because of their high glycemic effect, they are excellent for refueling your muscles after a hard workout. Try sweet potatoes with a dash of nutmeg.

About the Author


Marci Lall is a Weight Loss and Body Sculpting Specialist for women. Visit his website at www.lallpt.com to get his FREE special report "How to Get Maximum Weight Loss & Fitness Results in Minimum Time"

www.FitnessExpertNetwork.com

- 834

Drink Up!
By Mark H. Saunders
Incredible as it may seem, water is quite possibly the single most important means for losing body fat and keeping it off. As the Tucson personal trainer, I realize most of us take water for granted. It may be most simple part of any nutrition program. Water suppresses the appetite naturally and helps to metabolize stored body fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually cause fat deposits to decrease. The Tucson personal trainers are going to show you how to avoid this. Here is how: The kidneys cannot function properly without enough water. When they cannot function properly the liver picks up the extra workload. The liver is responsible for metabolizing stored fat into usable energy for the body. But, if it has to pick up the extra work that the kidneys are not doing it cannot metabolize the stored fat like it is supposed to. As a result, it metabolizes less fat; more fat remains stored in the body and fat loss stops. Nutrition strategy: If you are hungry and it is not time to eat yet drink enough water to fill you up. Drinking water is the best cure for fluid retention. Dynamic Bodies, the Tucson personal trainers, will encourage you to DRINK MORE WATER! When the body gets less water, it goes into survival mode. Our bodies will retain water because it is not sure when more will be coming (fluid retention). The water is stored outside the cells and shows up as swollen feet, legs and hands. The best way to overcome fluid retention is to give the body what it needs-plenty of water. Only then will the stored water be released. If you have persistent water retention problems excess sodium could be the blame. The more salt you eat the more water your body retains to dilute it. Getting rid of unneeded salt is easy-just drink more water. As it is forced through the kidneys, it takes away excess sodium. The overweight person needs more water than the thin one. Dynamic Bodies Tucson personal trainers know that larger people have greater metabolic loads. Since we know that water is the key to fat metabolism it makes since that the overweight person needs more water. Water helps to maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration. It also helps to prevent the sagging skin that frequently follows weight loss.
www.FitnessExpertNetwork.com - 835

Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of. Enough water helps flush out the waste. Water can help to relieve constipation. When the body gets to little water it takes what it needs from internal sources. The colon is the primary source. The result is constipation. When a person drinks enough water normal bowel function returns. Dynamic bodies Tucson personal trainers will follow up with you and show you some remarkable truths about water and fat loss.

The body will not function properly without enough water and cannot metabolize stored fat well. Retained water shows up as extra weight To get rid of excess water you must drink water Drinking water is necessary for weight loss

Nutrition Strategy: Follow the below equation for drinking water for optimal fat loss and health. How much water do we drink? That is the magic question. The best rule of thumb that I have found, for determining the amount of water to drink is the following: .66oz. x body weight. An example of this would be the following: A person weighing 100lbs. x .66oz. = 66.0 oz. A person weighing 120lbs. x .66oz. = 79.2 oz. A person weighing 150lbs. x .66oz. = 99.0 oz. A person weighing 175lbs. x .66oz. = 115.5 oz A person weighing 200lbs. x .66oz. = 132.0 oz. A person weighing 220lbs. x .66oz. = 145.2 oz. If your weight is not up here just do the math and you can figure out your water requirement. Body Weight_____x.66oz. =_____. This is how many ounces of water to drink in one day. Dynamic Bodies, the Tucson personal trainers encourage you to DRINK UP! If you are not already a Dynamic Bodies client, I would like to offer you a complete health, fitness and nutritional assessment we discuss where you are and where you want to be, and devise a plan to get you there as fast as possible. This consult (a $75.00 value) will help you so much and it will be an eye opening experience for you.

www.FitnessExpertNetwork.com

- 836

Call me now (Mark Saunders) at 520-400-9573 or visit http://www.TheTucsonPersonalTrainer.com to fill out an online form to request an assessment. To your health, Mark Saunders, Owner Dynamic Bodies Personal Training 4082 E. 22nd St. Tucson, AZ 85711 520-400-9573 dynamicbodies@cox.net P.S. I have a very wise older brother who shared this quote with me and I want to pay it forward to you. Life by design, not by default

About the Author


Mark H. Saunders is a certified trainer and owner of Dynamic Bodies personal training in Tucson Arizona. His website is http://www.thetucsonpersonaltrainer.com.

www.FitnessExpertNetwork.com

- 837

What is your excuse for not eating right?


By Mark H. Saunders
Dynamic Bodies, the Tucson personal trainers will help you by not letting you buy into excuses. Many people these days say they cant fit exercise into their schedules. There are several excuses, like I do not have enough time, my schedule is too busy or my kids keep me active enough. In reality, the amount of time these people spend worrying about their body, they could be exercising. It is easy to find time during the day to exercise; a person just has to be motivated. Anyone who is serious enough about improving their body can wake up 30 minutes early or not watch T.V. three to five times per week. If you want it bad enough you will make the time, not excuses. Dynamic Bodies personal trainers will help you by not letting you make these excuses. Most people struggling with achieving their dynamic body will share a similar problem, lack of motivation. There are several solutions to this. Personal trainers are a great source of motivation and are worth the money. If you do not have the money for a personal trainer, it is something worth saving for. Personal trainers help to motivate people, help to get you on an effective program, help you with your nutrition plan and can teach you how to weight lift and exercise properly. Another motivation booster is to find an exercise buddy. What a lot of this boils down to is motivation and accountability. Motivation to show up to the gym when you know someone is expecting you to be there and will hold you accountable to following through with your plans. Dynamic Bodies, the Tucson personal trainer will help you achieve your goal by motivating you and holding you accountable. So go ahead, set realistic goals, cut out pictures or make reminders that will keep you moving in the direction you want to go. No one ever said safe, effective fat loss was going to be easy, but the solution is. Even if it is not January anymore, it is never too late to pick up where you left off with your New Years resolution. Besides if you start now, by next year you will be able to look back and reflect on how far you have come with your fat loss goals, rather than how far you still have to go. To achieve your dynamic body remember to exercise, eat right, get enough rest, use supplements intelligently and have the right mindset. Eventually you will be able to face that swimsuit or pair of jeans that have been hidden in the back of your closet. Only this time you will confront it with a smile. Dynamic Bodies, the Tucson personal trainers will help you adhere to the fat burning tips below.

www.FitnessExpertNetwork.com

- 838

Fat Burning Tips

Plan Ahead, Organize Your Meals and Work outs - If you dont have a plan you dont stand a chance. If you dont plan on a day-to-day basis, what inevitably happens is that the day takes an unexpected turn, and you blow off a meal, eat the wrong thing for convenience, or skip a workout. Get into a Routine, and be Consistent with Workouts and Meals - You should eat your meals and do your workouts at the same times each day if at all possible. When you Leave Home take a Cooler - Packing a cooler with your food meals, shakes and bars will keep you on track. The majority of people I know who are a successful at this has a cooler and uses it. I always take a cooler with me when I will be out of the house for more than two hours. Use Weight Training to Build Muscle and Aerobics to Burn Fat- The majority of people who have been working out for a while come to a point when they want to focus on getting lean. In effort to do this they begin to train with less weight, more reps and for a longer period of time. This is wrong. Workouts should be kept brief, yet taxing enough to elicit muscle growth or maintenance response from your body, depending on what your physique goals are. Increasing the duration of your workouts will only draw from your bodys recuperative ability and lead to overtraining and exhaustion. Instead, add aerobic (or cardiovascular/cardiopulmonary) training to your routine. Remember that looking muscular (toned for the ladies) and lean at the same time is a result from a balance of weight training and cardiovascular/cardiopulmonary work. Dynamic Bodies, the Tucson personal trainers will help you with your weight training program. Take Your Desired Weight Down Slowly - We live in a time where we want immediate gratification. That is why there are many crash diets and miserable people. People that follow these crash diets get caught up in the yo yo syndrome. To achieve a low body fat conditioning while maintaining or increasing lean muscle tissue, weight loss should be limited to two to three pounds per week. Once You Have Achieved Your Desired Weight Police It Regularly- Make a habit to regularly check youre your progress. There are a few methods to use. If you use the scale, make sure that you do it once or twice a week, and do it at the same time. I prefer to do it in the morning after using the bathroom and before eating or drinking anything. Remember that youre your body weight may fluctuate a few pounds depending on hydration and other factors. One gallon of water weighs eight pounds. Another method is the mirror method. The mirror can give you good feedback if you can be objective about your own physique. By far the best method is to get a body composition test. There are a variety of testing tools for this. The best I have seen so far is using skin-fold calipers by an experienced technician. Once a month should be appropriate for this test. Dont Binge and Crash Diet. The Steady Pace Wins the Race- The best way I have found to eliminate the desire to binge has been to not feel deprived. By keeping your body feed at regular intervals throughout the day with proper foods, your blood sugar levels remain constant; you dont get overly hungry, and your
- 839

www.FitnessExpertNetwork.com

metabolic rate stays within its normal range. Dynamic Bodies, the Tucson personal trainers will help you monitor your dietary intake. Make Smart Choice When Selecting Foods. This entire book has been dedicated to helping you make smart choices. Take Action. Push Away From the Table Before Youre Stuffed- Never leave the table stuffed. Use Supplements Intelligently- Natural food should always be the main part of your diet. However, it can be really challenging to get all the food requirements in that we are supposed to. The best supplements are the ones that will provide you with high quality nutrients. Meal replacement shakes; protein powders and bars can really come in handy. Make sure that you are choosing quality supplements. Use Willpower and Discipline- Sometimes you just have to tough it out and thats what separates the men from the boys and the women from the girls. If it were easy everybody would have a dynamic body and I wouldnt be writing this book. By setting and achieving small goals along the way, you can be on your way to a dynamic body. You must have a purpose and a strong desire or you will not be able to summon the discipline needed. Dynamic Bodies, the Tucson personal trainers will help you by motivating you and holding you accountable for your results.

Remember discipline weighs ounces and regret weighs tons.

About the Author


Mark H. Saunders is a certified trainer and owner of Dynamic Bodies personal training in Tucson Arizona. His website is http://www.thetucsonpersonaltrainer.com.

www.FitnessExpertNetwork.com

- 840

As Food Portions Increase So Does Our Waist Line


By Matt MacLeod
Over the past few years people are continuing to have a harder time losing weight. Much of this has been influenced, by the super size mentally we have adopted while eating out. Have you noticed that over the past several years, food serving sizes continue to get larger and larger? Restaurants serve much greater portions of food or else they would be perceived as short changing the customer. Is it any wonder that the majority of people consume more calories than they believe? It is peoples perception that has changed as to what a correct portion should be. In addition, it is interesting to note that more than of all Americans now believe that it is specific foods they eat, rather than the amount of calories they consume, according to the American Institute for Cancer Research. According to Melanie Polk, director of Nutrition Education, people keep eating more and more and wondering why they are getting fatter. She stresses that Americans have become fixated on cutting fat, or utilizing diets flawed through limiting carbohydrates, sugar, and micro/ macro nutrients, while avoiding the true issue of total caloric reduction. A complete education as to what standard serving sizes are is paramount in healthy nutrition. Following guidelines of accurate portion size is necessary to provide a global standard between individuals, food production companies, and nutritionists. Not to misunderstand that while serving sizes are constant, peoples individual portions will vary slightly due to individual caloric requirements. Larger, more active individuals will require larger amounts of calories, where as smaller more sedentary people will require much less. In todays society where fast food restaurants are rampant, phrases such as super size it have become the norm. Single meals like this, many times reach a full days requirements, but are found void of necessary nutrients. In the past 20 years Americans total daily caloric intake has risen nearly 150 calories per day. This results in the accumulation in 15 pounds extra every year. Yet the amount of fat has decreased nearly 7% according to the USDA. Ultimately this is showing us that while amounts of fat consumed has definitely decreased, Americans are still consuming massive quantities of food from other sources. Increased portion sizes directly equates to increased calorie consumption, regards the source, i.e. fat, protein, or carbohydrates. Also interestingly noted is that satiety, or feeling of fullness, seems to be noted as well. Fat has been shown to create a filling effect in the stomach. Yet with the introduction of more fat free foods, fat may have been reduced, but in almost all cases sugar is added. This causes insulin levels to rise and fall more often, increasing the storage of body fat.
www.FitnessExpertNetwork.com - 841

Included below are some tips and tricks that will help you to determine and help portion your own food servings.

A deck of playing cards = one serving (three ounces) of meat, poultry, or fish (can also use the palm of a woman's hand or a computer mouse). Half a baseball = one serving (one-half cup) of fruit, vegetables, pasta, or rice (can also use a small fist). Your thumb = one serving (one ounce) of cheese. A small hand holding a tennis ball = one serving (one cup) of yogurt or chopped fresh greens.

At Home:

Take time to "eyeball" the serving sizes of your favorite foods (using some of the models listed above). Measure out single servings onto your plates and bowls, and remember what they look like. Figure out how many servings should make up your personal portion, depending upon whether you need to lose, gain, or maintain weight. Avoid serving food "family style." Serve up plates with appropriate portions in the kitchen, and don't go back for seconds. Never eat out of the bag or carton.

At Restaurants:

Ask for half or smaller portions. (If it doesn't seem cost-effective; remember, it's worth it.) Estimate your appropriate portion, set the rest aside, and ask for a doggie bag right away. If you order dessert, share it or choose a healthier option like fruit.

About the Author


Matt MacLeod is a certified personal trainer and martial artist located in Atlanta, GA. His website is www.BodyDynamic.org

www.FitnessExpertNetwork.com

- 842

Fad diets and diet centers add to the growing problem of obesity
By Matt MacLeod
Do you notice more and more ads on TV and the radio for different diet centers promising permanent weight loss? Although I am all about eating healthy and in a way supportive to the reduction of body fat and muscle gain, I am a large proponent against diet centers and most of the publicized diets out there. In my experience they are destined to fail in the long term. Maybe you yourself have tried one of the various diet fads or diet centers and have had less than stellar results. Or maybe you have had great results in the past, but now have gained that weight back. The reason you failed however, is probably not what you have even considered. Most likely you, along with other people, blamed yourself for not reaching your goal. In reality, the real culprit is not lack of will power. The culprit is that the system was flawed in the beginning. Here is what usually happens when someone binges on a diet - see if any of this sounds familiar. You start dieting on a diet program with the greatest of intentions. For the first couple of weeks everything is fine. While you find yourself totally driven to reach your goal, some kind hearted person brings in a cake or cookies to work for everyone. Feeling that you are doing great on your diet, you figure what the hell, I can eat just one. Unfortunately, the first one tastes so good that you take another, and maybe even one more. Thats where the problem escalates. Now you are feeling guilty and berating yourself for having been so undisciplined, you seek out food to comfort yourself. And once again you feel that you failed. Maybe the above example doesnt describe you. Maybe you were going to a diet center, had an emotional support system in place, and were the picture perfect example of what to do. Now lets say you stop going, and the weight you lost; you have now put back on. Even though I would be the first person to tell you that you are fully in control of your results, I would say that most of these systems have a fatal flaw about them. Quick question; what is your favorite junk food? Great, now let me ask you this. If I had a magic wand and could give you the body of your dreams, but you could never have that piece of food again, would you accept this deal? Be honest. This is the fatal flaw. Fad dieting and diet centers coerce you to believe that if you just avoid certain foods you can lose weight and have a great body. That as long as you eat less food, you will tone up and get fit. I am going to have to burst that bubble for you. Dieting alone will let you lose weight, but it wont be just fat. Along with the dreaded fat, you will also be losing coveted, calorie burning muscle. Dieting is one leg in a tripod for health and wellness. The other two legs are cardiovascular training, and weight training. Like a tripod, if you knock out one or two legs, what happens to the whole thing? It crumbles. Not to mention, if you cut down
www.FitnessExpertNetwork.com - 843

calories to lose weight, what happens when the weight loss slows? Take in fewer calories? If you follow that approach, eventually you will reach a point that your body is starving. And guess what happens when your body starts starving? You lose even more muscle mass. In addition, it stores what ever food it can until it gets more food- as body fat. Not what we want is it? Another flaw with the diet centers. They dont equip you with the tools that allow you to go out and live your life without them. They know what they are doing and they dont want you to think for yourselves. If you started to not be dependent on them they lose money. Their goal is to keep you as a life long customer. It is same as if you were to go to an auto mechanic to get your car fixed. They fixed enough to keep the car from making noise or running sluggishly, but knowingly did not fix everything in order to get you to come back, again and again. These centers know that exercise and good eating habits over a life time yield the best results. But ask yourself, from a business stand point. Would you make more money, giving people food for money, or teaching them how to work out, and eat right? This is my point exactly. Life long health and wellness is the goal. Rather than becoming dependent on a flawed system, take the time and money, and invest back into yourself.

About the Author


Matt MacLeod is a certified personal trainer and martial artist located in Atlanta, GA. His website is www.BodyDynamic.org

www.FitnessExpertNetwork.com

- 844

"Common Diet Myths Exposed"


By Max Hoyt
There's a ton of information out there on diet and how to lose weight. But there's also a lot of misinformation out there that can hinder your progress and in some cases can even hurt you. I'm going to expose many of these diet myths so you won't have to go through weight loss trial and error. After reading this article you will have a clear idea of the types of diet choices that work and you'll know why those diet choices work. You'll be in a great position to change your diet and your eating habits so you can lose weight safely and keep it off! Fat is the enemy: Fat is essential for your body to run properly. Fat lubricates joints and it also regulates hormonal activity. Cholesterol is also necessary because along with fat, it help regulates hormones. Both fat & cholesterol help build and maintain cells in your body. The problem is not fat & cholesterol, the problem is eating way more fat & cholesterol than your body need to perform these functions. Around 30% of your calories should come from fat. Try to keep your saturated fat to 10% or less. Skip Meals to Lose Weight: The worst thing you can do is skip a meal! Even a Mcnasty burger has nutrients your body needs. When you skip a meal your body goes into survival mode because it's thinking to itself "I don't know when my next meal is coming!" So two things happen: When you finally do eat, you will eat too much and your body will store everything you ate because it isn't sure when the next meal is coming. Your body will slow down your metabolism so you don't need as many calories to survive. It does this by metabolizing your muscles. People that only eat once or twice a day will lose a little weight because their bodies are metabolizing muscle but then their metabolism slows down and the weight loss stops and they've lost muscle which will make it even harder for them to continue to lose weight than when they first started. Don't eat late at night: It doesn't matter when you eat. What matters in your diet is what you eat and how much you eat. Calories in -vs.- calories out is what produces a weight loss or a weight gain. If you want to have a snack in the evening then make sure you budgeted for it from a caloric standpoint. My wife & I recently had our first child and she finally falls out around 9pm. So guess when we have our dinner? Because we know we are having a late dinner, we make sure not to eat too much during the day so even with a late dinner we are still within our range for calorie intake. High Protein / Low Carb Diets are healthy: Our Bodies are hard wired to run on carbs as our primary energy source. For example, our cars are meant to run on gas so you wouldn't put coffee in the tank and expect it to run, it wouldn't.
www.FitnessExpertNetwork.com - 845

Well, our bodies are wonderful machines so instead of just shutting down, our bodies will take what you give it (protein) and they use it to perform the roles that carbohydrates do within the body. However this process leads to unwanted by-products in your body and they can have a negative affect on your health. Here's the specifics: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired and weak. Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout: (when your joints swell). Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. You shouldn't have to eliminate an entire class of food from your diet in order to lose weight. Eating a balanced diet that includes carbs (veggie and starch and grains) protein and fat will allow you to have a wide variety of foods as well as help you lose weight safely. Quitting smoking makes you gain weight: WRONG! What makes you gain weight is replacing one oral fixation with another (food for smoking) People also eat for comfort when they feel a craving for a smoke. Quitting smoking doesn't cause weight gain. People's coping mechanisms (most often food) lead to the weight gain. You don't have to eat more when you quit smoking and some don't. Most people however replace one habit with another so the perception is that if you quit smoking, you get big. Don't eat nuts & legumes because they are high in fat: Nuts & legumes are high in unsaturated fats, which are the heart healthy fat. They are high in protein and will keep you full for longer than other snacks. There are many studies that show dieters who consume nuts and legumes regularly lose more weight than those who don't. Peanuts actually don't fall into this group so if you eat a lot of mixed nuts, skip the peanuts and make sure you go for the unsalted versions. Stay away from red meat if you want to lose weight: While it is good to limit your intake of red meat to a couple of servings a week because they do contain saturated fats and cholesterol, you don't need to cut it out entirely. Red meat provides great levels of Zinc, Iron and Protein. Choose lean cuts such as extra lean ground beef, sirloin and tenderloin and limit your portion size to 3-6oz depending on how many calories you want to take in. Eat three meals a day and no snacks: Three squares in your diet is better than nothing, but if you want to optimize your metabolism then you should aim for 5-6 smaller meals/snacks a day. Try to eat every 2-3 hours to avoid over eating. When you eat, your
www.FitnessExpertNetwork.com - 846

body releases insulin. Insulin tells your body to store what you've eaten. The more insulin released when you eat, the more calories your body will store. By eating smaller meals more often, you ensure that the amount of insulin released is smaller, therefore you don't store as many of the calories you take in. Now this doesn't mean eat more to lose weight. It means space your meals and snacks out so you never go too long without eating. If you don't want to eat more than 1800 calories a day in your diet, then you need to divide that number by 5 or six instead of 3 and you'll learn how many calories to consume at each meal. If you go over on one meal, go under on another to balance it out. Remember: calories in -vs.- calories out is how you lose weight. Cut out deserts: Obviously you don't want to eat many deserts if your trying to lose weight. But on the other hand, if you constantly deny yourself things you enjoy for the sake of your diet and weight loss, you will eventually fold. There's no reason why you can't enjoy a desert occasionally so long as you know that it will have to be burned off later. If you are out with someone, split a desert, that's half the calories right there. If you want to give up deserts for a while because you're focused on your weight loss goal, go for it! Just remember that all things in balance and if you want to have desert, you can and you shouldn't feel guilty about it because you know that eating one desert occasionally is not going to be the deal breaker for your diet. Don't weigh yourself: The theory behind this is that if you constantly weigh yourself you will become fixated on your weight in an unhealthy way. Well, I think you should be fixated on your weight! If you're trying to lose weight and you've changed your diet and you are exercising, then the scale can be a great way to hold yourself accountable. Of course you should realize that there are other measures of health such as body fat percentage, circumference measurements, the clothes test (think old jeans) and the mirror. But you shouldn't avoid the scale. The scale is a tool to track progress and should be used with the other tools I mentioned to give you a complete picture of how you are progressing in your weight loss endeavor. Avoid all starchy food: foods like bread, pasta, beans, cereals, fruits, beans, yams and potatoes are low in calories and fat. It's what we put on these foods that are bad for us: High fat dressings, thick sauces, sour cream, butter etc? These foods are valuable sources of energy, just remember to control your portions! Dairy Products are unhealthy: Dairy products contain many nutrients we need like calcium, vitamin D and protein. Dairy products also contain something called conjugated linoleic acid. CLA has been shown to aid in weight loss. Skim products don't have this in it as the skimming process removes it, so opt for 1% in your diet. Again, all things in moderation. One serving a day in your diet will provide more health benefits for you than any negative effects on your weight loss goals. Avoid fruits if you want to lose weight: Followers of this theory will tell you that fruit
www.FitnessExpertNetwork.com - 847

has so much sugar that you shouldn't eat it if you're serious about losing weight. Some fruits do have more sugar in them than others. For instance, bananas have more sugar than apples. Understand this: No one has ever become fat or unhealthy because they ate a diet high in fruits. I understand cutting fruit from a diet temporarily to hasten weight loss, but lose it altogether and you're denying your body countless vitamins, minerals and phytonutrients that it needs for healthy function. If you're concerned about sugar in your diet, then no more sodas, no more Gatorade, no more fruit juices. Cutting those will help you greatly and fruit juices don't have that much vitamin content anyway. Always buy fat free/reduced fat foods: Just because a food has little or no fat doesn't mean it's good for you. Calories are what's important and many of these foods just add sugar in place of fat. Many fat free foods actually have more calories than their normal counterparts. Read the nutrition label before you buy to make sure that you aren't getting a fat free calorie bomb! Some Foods actually burn fat: You may have heard that certain foods (celery, grapefruit) actually burn fat. No food can burn fat!!! The best you can do is eat something that speeds up your metabolism (anything with caffeine in it) Now that you have the truth about these myths you can make educated decisions about how you will change your diet so you can stay healthy for the rest of your life.

About the Author


Max Hoyt is an IFPA certified Personal Trainer training in Orlando. He is a regular contributor to Ch.13 Health & Fitness TV segments. his website is www.orlandofitcamp.com

www.FitnessExpertNetwork.com

- 848

"The Skinny on Fats: A Guide to Help You Understand How Fats Help & Hurt Our Health"
By Max Hoyt
There's a lot of information to absorb out there regarding fats: What's good fat? What's bad fat? How much? What kind? It can be a long process to learn everything you need to know in order to make informed choices in your diet. We hear so much about fat. It's on the news, in the magazines, and often we get conflicting information so it can be frustrating to navigate the Fat maze. I am going to give you a crash course on fat. We'll go through the different fats, what they do in your body, where they come from and which ones you should watch out for. The information on Fats I give you will help you be an informed consumer and once you know what to look for you, can start eating healthier. The first type of fat we'll be looking at is Unsaturated fats. Unsaturated Fats come from non-animal sources such as vegetables and nuts/legumes. It is a liquid at room temperature. Vegetable oils are unsaturated fats. Unsaturated fats come in two types: Polyunsaturated fats, and Monounsaturated fats. They include most nuts, olives, avocados, and fatty fish, like salmon. Polyunsaturated fats are found in greatest amounts in corn, soybean, and safflower oils, and many types of nuts. They have the same number of calories as other types of fat, and may still contribute to weight gain if eaten in excess. Monounsaturated fat is found in canola oil, olives and olive oil, nuts, seeds, and avocados. Eating food that has more monounsaturated fat instead of saturated fat may help lower cholesterol and reduce heart disease risk. However, it has the same number of calories as other types of fat, and may still contribute to weight gain if eaten in excess. What does all this mean? It means that in your diet there is a recommended daily allowance (RDA) for fats. However, most of your fat should come from these two sources, You may have heard these fats referred to as "heart healthy" fats. What is meant by that is the link between diets high in these "veggie fats" and lower LDL cholesterol levels in the people that adhere to this. Also, these fats do not clog your arteries the way that saturated fats do, but we'll get to that in just a second. The important thing to remember is that you are still eating fat so it's very important not to eat too much.

www.FitnessExpertNetwork.com

- 849

Now we'll look at Saturated Fat. Usually solid at room temperature, saturated fat is commonly found in animal products, such as meat, poultry, egg yolks, and dairy products. It is also found in some vegetable products, such as coconut and cocoa. Too much saturated fat will clog your heart's arteries by raising your blood cholesterol level. Your body does use saturated fats (and unsaturated fats) for energy, hormone production, maintaining cellular membranes and for organ padding so in small amounts it is okay. But our western diet tends to give us way more saturated fat than our body needs to perform these functions. According to the American Heart Association, you want to keep your daily saturated fat intake to just 7-10% of your total fat intake. It won't take much to reach that limit so you have to be really vigilant. Trans Fat is the only fat that does not have any use in our bodies. It does not occur in nature and there is no RDA for it. You want to limit your exposure to this as much as you can. Trans Fatty Acids (TFA's) are the result of a process called Hydrogenation. This process adds a hydrogen atom to the chemical structure of unsaturated fat in order to achieve a solid state at room temperature instead of a liquid. This effectively turns an unsaturated fat into a saturated fat. This vastly improves shelf life for the many products that use this method and it keeps transport costs down so food manufacturers jumped all over this many years ago. Now however, we know that these fats are the worst of the worse. Not only do they raise your LDL (bad) cholesterol, but they actually lower your HDL (bad) cholesterol! As of 2006, the FDA requires food manufacturers to list Trans Fat if it has more than 1 gram per serving. Some products will say "trans fat - 0g" on their nutrition label, but if you look to the ingredients you will see Partially hydrogenated soybean and/or cottonseed oil. That's your indicator that it does contain Trans fat. It may be less than a gram but remember, you want all of this out of your diet. Trans fats are in many things you probably eat. Cakes, cookies, chips, crackers, pie, even some breads, margarine, fried potatoes, popcorn and some shortenings have Trans Fats in them. There are more and more healthy alternatives so if you search, you will find them.

About the Author


Max Hoyt is an IFPA certified Personal Trainer training in Orlando. He is a regular contributor to Ch.13 Health & Fitness TV segments. his website is www.orlandofitcamp.com

www.FitnessExpertNetwork.com

- 850

Nutrition Plan For Rapid Fat Loss


By Michelle Cox
In this article I show you why Nutrition Planning is The Key to Fat Loss. If you don't have good nutrition, no fat loss workout will ever be good enough to give you the best fat loss results you deserve.

How to Prepare Your Weekly Nutrition Plan


If your current nutritional plan is preventing you from losing fat, then it's time for you to start working on building better eating habits. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large nutritional change per week (such as setting aside time on a Sunday to prepare a weekly menu and all of your meals). But you need to have a plan to make this work, just like how you have a plan for your workouts. Your nutrition plan should include the contents of every meal, as well as your grocery list for the week. This will enable you to have meal alternatives for nights when you might need to be running from one event to the other with no time or healthy snack alternatives when you are on the road between meetings. It's important that you make your plan something you can follow. If you are currently eating 7 meals per week at the golden arches, it wouldn't be realistic to plan to replace those meals with carrot sticks and tofu this week. A better plan would be to substitute a couple of those meals with healthier sandwich options and then work on improving things even more in the following weeks. So here's a three-step guideline on building a better nutrition plan: 1. Prepare a weekly menu. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan. 2. From your menu plan, you'll now know what foods and ingredients you need to make it through the week. Make your grocery list and stick to it (see mine below). Grocery shopping is your first opportunity to break some bad nutritional habits. You can't eat chips, cookies, or cakes if you don't have them in the house, so don't buy them and you'll avoid any future temptation. 3. Prepare the meals or prepare the ingredients so that making the actual meal doesn't take a lot of time. Like shopping, it's best to do all of these preparations at one time (such as on a Sunday or another day off).

www.FitnessExpertNetwork.com

- 851

My shopping list includes: Fruits


Apples Oranges Blueberries Melon Peaches Grapefruit Raspberries

Vegetables

Peppers (red, yellow, green, & orange), Spinach Asparagus Broccoli Snow Peas Mushrooms Frozen mixed vegetables Tomato sauce

Protein Sources

Chicken breasts Turkey breasts Salmon fillets Lean beef Skim milk & low-fat, low-sugar yogurt

Carbohydrates

Oat bread Oatmeal (no sugar added) Whole-wheat pasta

Other

Green tea Unsalted, not roasted, Almonds

www.FitnessExpertNetwork.com

- 852

You'll notice that most of these foods come without a food label. Most of the foods that you should avoid come in a bag or a box. Building a shopping list that contains very few bagged or boxed items is something to aim for. But when you do purchase something with a label, make sure to avoid two of the unhealthiest ingredients created by man: 1. High-fructose corn syrup (HFCS) 2. Hydrogenated or partially-hydrogenated vegetable oil (the sources of trans-fatty acids) You might have heard of these two ingredients. They are strongly associated with obesity and other lifestyle-diseases (such as diabetes). Don't wait, start preparing for you next meal now! Good nutrition is the key to weight loss and will compliment your exercise program.

About the Author


Michelle Cox earned her Masters of Science in Exercise Physiology for Northeastern University. She is the owner of Fitness Together in Cohasset & Duxbury, MA. Michelle has helped hundreds of clients achieve the health and fitness goals. You can learn more from her website http://www.ftsouthshore.com

www.FitnessExpertNetwork.com

- 853

"Nutrition and Fat Loss: Overcoming Obstacles"


By Paula Jager
Life is like an obstacle course, things do not usually run smoothly and in order to reach your nutrition and fat loss goals you must constantly overcome the obstacles that get in your way. This is especially true with nutrition. There is no quick fix, no magical supplement, no drugs or surgery and no "diet" that will keep the weight off long term and promote health and well being. Let's face it, most of us weren't born overweight with clogged arteries and diabetes, it took us years and even decades of nutritional abuse and a sedentary lifestyle to get that way. Simply stated, you must eat clean, healthy, unprocessed whole foods, more fruits and vegetables, minimize animal and dairy products and get some exercise or fat loss will not happen. What are some of the nutritional obstacles that get in your way? One I hear most often, "I don't have time to eat healthy", MAKE TIME. It takes just as much time to eat a greasy burger, fries and wash it down with a sugar laden soft drink as it does to eat a piece of grilled chicken, salad, sweet potato and a bottle of water. It just takes a little pre planning. "I eat out all the time", SO WHAT, most restaurants are more than happy to accommodate special nutritional requests such as; sauces/dressings on the side, dry grilled or steamed chicken and fish, vegetables without oil or butter, etc. . . You can request that no bread be brought to the table, order water instead of alcohol and just say no to dessert. If the portions are too large, get a to-go box and you have lunch for the next day. "My children won't eat that", IMAGINE THAT, that's why adolescent obesity, high blood pressure and diabetes are fast becoming an epidemic. Happy meals, cereals covered with refined sugar in colors not found in nature, fast and processed food with many additives, chemicals, artificial dyes and other ingredients are probably a contributing factor to allergies, ADD and other western disorders so common in our children. Children's bad eating habits are lessons taught and learned at home. They weren't born with an aversion to oatmeal and a donut in their hand. As the parent you must lead by example, your child must learn healthy nutrition at a young age to prevent diseases and maintain a healthy weight. "There was nothing else to eat", (at the office luncheon, dinner, party etc. . .)PLAN AHEAD. Eat before or bring your own food, functions such as these are notorious for sabotaging your fat loss goals. By planning your meals, preparing food on Sunday and taking a small cooler with you if you are on the road all day can prevent you from grabbing fast food or ruining your nutritional strategy. Plan to have healthy snack foods available if you fear stumbling blocks in your day.

www.FitnessExpertNetwork.com

- 854

These are just a few obstacles that can wreck you nutrition and fat loss efforts if you let them. If you do the same things over and over again and expect different results you're not going to get them. Proper planning or strategy is vital as is GOAL SETTING. If the goals are to lose body fat and become healthier then behavior modification is necessary and in order for that to happen you must CHANGE YOUR MIND. It all starts from within; you must decide in your mind that you are going to lose weight and improve your health by making the right choices nutritionally. The information is out there, we are bombarded with it--it is common sense and a matter of doing it. When you set a goal, follow through with action and achieve desired results it is life changing--you become empowered. Don't let obstacles get in your way--over, under, around or through, you must take control.

About the Author


Paula Jager is owner operator of Jaguar Total Fitness located in Tampa, Florida. She has a BS and is an NSCA Certified Personal Trainer. She is also an obstacle course competitor for the Women's Tri Fitness. Her website is www.jaguarfit.com.

www.FitnessExpertNetwork.com

- 855

"The Essentials"
By Pete Piranio
What do you have to do to lose weight? For most people responding to that question their answer comes quickly and without too much thought-diet and exercise. And if further quizzed on the type of exercise they had in mind, "aerobic" is the typical answer. While those are simple answers to simply stated questions, the real answer to successful weight loss is somewhat more involved, however, the good news is there is an answer! The proliferation of fad diets and infomercials have confused many Americans into believing there is some supplement or macronutrient-eliminating-diet that will solve our weight loss woes. To make matters worse we've all been told for years that aerobic exercise is the answer to burning fat. You've seen the "fat burning zone" on cardio equipment. Just another example of misleading marketing designed to sell weight loss solutions in the billion dollar weight loss industry. Forget all that misinformation then let me clear up the confusion and give you the three Essentials that clients who have successfully transformed their bodies have found so effective The answers to what's wrong with aerobic exercise and how to master your weight loss are: synergistic implementation of resistance training (weight training), moderate aerobic exercise and the right nutrition, or what we call The Essentials. It almost seems like common sense, but yet, very few people effectively implement all three components when pursuing their weight loss goals. Significant fat loss and avoiding the common fat loss plateau can be accomplished by incorporating a balanced effort of resistance training and moderate aerobic exercise with the support of the right nutrition. Too often fat loss efforts rely on a diet and aerobic exercise exclusively. This approach will only lead to a small amount of weight loss, a slower metabolism and the frustration of regaining the weight. Diets normally don't work. Diets are not realistic and are often short lived. One of the most popular diets actually asks you to practically eliminate an essential macronutrient. In reality, the answer to your nutritional program lies in educating yourself about balanced nutrition and eating behavior modifications-not in eliminating nutrients or severe calorie deprivation. The severe calorie deprivation diets will only slow down your metabolism by decreasing metabolically active muscle tissue and putting your body into a natural defense mechanism we commonly call the starvation mode. The release of a weight regulating hormone and an enzyme (lipo-protein lipase) will slow your body's metabolism when it interprets your diet as starvation. In addition, an hour of cardio will not give you the long term weight loss you desire. If you want to change your body you must decrease the importance of aerobic exercise and
www.FitnessExpertNetwork.com - 856

shift some of your efforts to implementing resistance training. Resistance training is critical if you want to take control of your metabolism. An increase in muscle (and I don't mean bulking up) will increase your metabolism. For example, one pound of muscle requires 40-50 calories a day just to maintain it. Think what five added pounds does to your bodies caloric needs in a day-in a week! Not to mention, 48 hours after a resistance training workout your metabolism will still be elevated to aid muscle recovery. That's the key to long term permanent fat loss. It's not just what you do 5 percent of your day (exercise)-it's what your body does the other 95 percent of the day. Let's face it, most people really don't enjoy the boredom of a long drawn out cardio workout. Don't get me wrong, cardio is an important component to the Essentials, but in moderation. Excessive aerobic exercise will unravel your toning efforts by decreasing lean muscle. If your body is not being provided the right nutrition and resistance training to increase or at least maintain your body's muscle, your body will break down muscle protein as an energy source and you now know how important muscle is to your metabolism. The synergy of all three components is critical. If your nutrition does not provide the right "fuel" for your resistance training efforts you will not increase your muscle tone and therefore not increase your metabolism. What's more, poor nutrition will not help in optimizing fat utilization during moderate aerobic exercise. You see, with the right nutrition you can decrease the amount of cardio you have to do, this reduction will allow for optimal maintenance of muscle tissue, and you will effectively turn your body into a fat burning machine. Let me give you one more way to look at it. If you look at the chart on this page, all three components have equal percentages of the pie chart (33.33percent)-and all Essentials have been perfectly executed making a perfectly round wheel. Now imagine that resistance training remains at 33 percent of the chart, aerobic exercise is 20 percent and nutrition is 10 percent. It is no longer a perfectly round wheel. So which wheel do you think would allow your car to run the most effectively? You can see, an equal concentration on all three components of the Essentials will eliminate frustration, make your pursuit enjoyable and reward your self confidence with a successful body transformation.

About the Author


Pete Piranio is the owner and fitness consultant for Fitness Together in Delafield, Brookfield and Wauwatosa Wisconsin. He holds a Bachelor Degree in Fitness Management and Business Administration from Carroll College in Waukesha Wisconsin. He is by the National Strength and Conditioning Association as a Certified Strength and
www.FitnessExpertNetwork.com - 857

Conditioning Specialist. He is also Editor and Publisher of FT Magazine a fitness and lifestyle magazine. He has been an expert contributed to numerous books and publications. Additionally, he is a speaker and consultant to Fitness Professionals throughout the United States. www.fitnesstogether.net

www.FitnessExpertNetwork.com

- 858

Fast Food And A Healthy Diet - How To Have Your Cake And Eat It Too!
By Peter Vasilis
Recently, the fast food giant McDonalds announced the launch of their new adult Happy Meal, complete with salad, bottled water and a pedometer as part of a healthy fast food diet. It is encouraging to see that a large fast food chain has decided to address the growing health problem of obesity by offering healthier options on their menu which I applaud. However, on the other hand this is the same corporation that introduced the world to super sizing and triple thick milkshakes. They have helped to contribute to the obesity epidemic and now are trying to cash in on the same problem they had a hand in creating. In my opinion, the introduction of an adult Happy Meal is nothing more than a publicity stunt. In theory it seems like a good idea, but in reality, how many people are going to frequent McDonalds to eat healthy. The word healthy and McDonalds really should not even be in the same sentence. That is how far apart the two have been for decades. I know for myself that if, on the rare occasion that I was to eat at McDonalds, I would probably opt for a less healthy option. That is what people go to that particular restaurant for. People have grown accustomed to the food and for some it has become an addiction. The main problem I have with this stunt is that in all likelihood, the people that really need to eat healthy will probably still opt for the super sized value meal and snicker at the Healthy Happy Meal option. Really, with all fast food be it burger & fries, chicken & chips, pizza etc., as long as it is not consumed on a regular basis, even these foods can be incorporated into a healthy diet. The key is moderation. In my nutritional programs I teach clients how to incorporate a cheat day into their regular supportive eating program. On this day one can eat whatever they want, but for only one day per week. As long as they are eating healthy, balanced meals the majority of the time one day of indulgence will not greatly affect ones metabolism. In most conventional diets, people take an all or nothing approach, eliminating many of the foods they love. While on such a diet they vow to never eat pizza, pasta, French fries, cakes, cookies, ice cream, etc, etc, ever again.

www.FitnessExpertNetwork.com

- 859

Obviously this approach is unrealistic. After a short period of time they begin to crave the very foods they vowed to forever eliminate. That is why the cheat day is psychologically, extremely beneficial to ones weight loss efforts. When abiding by a supportive nutritional plan, one is required to eat healthy, balanced meals for six days and on the seventh can eat any of the foods they have been craving throughout the week. Eventually many clients find that over time the cravings stop entirely and the cheat day becomes obsolete, replaced by just another day of healthful eating. So if you would like to bake a cake and eat it too, I encourage you to give supportive eating some consideration so you can even fit fast food into your healthy diet!

About the Author


Peter Vasilis is a total body transformation specialist available for private and group fitness training, fitness/weight loss coaching and consultations. For further fitness and/or weight loss related questions or more information on his Beach Body Boot Camp fitness and nutritional program visit BeachBodyFitnessCamp.com. Dont forget to sign up for your free Fitness Success Newsletter at CardioFlexFitnessSolutions.com

www.FitnessExpertNetwork.com

- 860

Calcium - Miracle Cure or Propaganda?


By Rani Yovetich
I am sure you have heard the radio advertisements or seen the infomercials on the miracles of coral calcium. I decided to do a little research and of course, try this miracle calcium supplement myself. Did I feel a difference? I most definitely noticed a change in my endurance and energy level. My husband noticed a large difference as well. He benefited from a boosted immune system which was put to the test when three different strains of flu and strep throat swept through our house in one month's time. The main quandary was deciding which company to choose. They all claim to have the best form of coral calcium and be ecologically safe. The main difference I noticed was price. Shop around. Some brands offer vitamins and minerals added to the coral calcium. If you're going to take a multiple, this is the way to get the most for your buck. It is hard to find information on coral calcium that is not linked to sales. One of the companies claims that you cannot have too much calcium. Studies have shown there is harm to be done in excessive calcium intake. Is coral calcium different? I don't think so. Coral calcium contains calcium carbonate, the form found in most supplements. So, what makes coral calcium so different? They claim it is absorbed into your body more efficiently. It contains a natural form of calcium and comes in a powder form. I do believe this is the best way to consume your vitamins and minerals versus man-made, artificially-bound products. Our blood mineral content is very similar to that of ocean water. From all the research I have conducted previously, foods and products from the sea seem to contain what our bodies need the most. Studies show coral calcium has the ability to change an acidic system alkaline. I have been seeing this alkaline vs. acidic body chemistry everywhere these days. According to experts, most of the foods being consumed today turn acidic in our bodies. This allows disease and illness to flourish. We need the right balance of alkaline and acid to be healthy. The infomercial I saw claimed that according to the AMA, calcium is shown to reverse cancer cells back to normal. I do know that the calcium found in dairy products has been proven to protect against ovarian cancer. I guess milk really does a body good! The best non-dairy calcium resources are fortified juices, fish and shellfish, soy products, beans and legumes, dark green leafy vegetables (especially sea vegetables) and nuts and seeds. Calcium is an extremely important mineral. Unfortunately, it is also one of the hardest for the body to absorb. A couple of M&M's taken within an hour of a glass of milk could keep your body from absorbing the calcium. Many green leafy vegetables that contain calcium also contain oxalic acid, a substance that prohibits the body from absorbing calcium. Spinach is a good example. Kale and sea vegetables on the other hand contain little to no oxalic acid, allowing for higher calcium
www.FitnessExpertNetwork.com - 861

assimilation. Fiber is another factor. If you eat a bowl of raisin bran or shredded wheat, the fiber will bind to the calcium, passing it through the body unabsorbed. Soda, coffee, alcohol, and fruits containing large levels of fructose all prohibit the absorption of calcium. With everything working against us, it's amazing we get any calcium at all. It would appear that a calcium supplement is necessary for adequate mineral intake. Calcium carbonate is the most common, purest form of calcium, and the least expensive. Calcium citrate, commonly found in fortified juices, is easier to digest, but you need to consume more to equal the amount of carbonate. Then there are calcium lactate, aspartate, phosphate, gluconate, malate, chelated calcium, and microcrystalline hydroxyapatite. All have claims to support their higher price tags. I suggest getting your calcium from various sources. Eat healthy, consume nonfat dairy products and fortified juices daily to get your calcium. It is a waste to consume more than 500mg of calcium at a time, so spread any supplementation throughout the day. Do not consume more than 2000mg of calcium per day, from all sources. I suggest no more than 1000mg of supplementation per day. You can also use various supplements at a time. For example, carbonate with breakfast, citrate with lunch, and perhaps coral calcium before bed. Calcium consumed at bedtime will help provide you with a better night's sleep. Remember, vitamin D and magnesium are needed for calcium absorption as well. If you do take supplements, be sure to tell your doctor. Calcium supplements can interfere with thyroid medications, some antibiotics, anticonvulsants, and corticosteroids. They may want to check your calcium level with a blood test as well. More isn't always better.

About the Author


Rani Yovetich is a personal trainer, certified through the National Strength and Conditioning Association. She had her own health and fitness column in a local newspaper and her work has been published in Next Step Magazine. She loves to hear from her readers and can be reached via completefitness@iw.net

www.FitnessExpertNetwork.com

- 862

Pure Sweetness
By Rani Yovetich
PURE SWEETNESS September is National Honey Month. Bees are on the move! It is estimated that over two million bee colonies are transported each year for crop pollination, honey and beeswax production. Many ranchers lease these colonies to pollinate their crops for increased crop yield. The U.S. Department of Agriculture estimates about one-third of human food consumption is from insect-pollinated plants, honey bees accounting for 80% of those plants. A 1999 Cornell University study showed the value of honey bee pollination to U.S. agriculture to be more than $14 billion. Not only are honey bees handy for pollination, but they create a miraculous liquid that does everything from enhance athletic performance to heal wounds. Written records suggest ancient Egyptians may have been the first bee keepers, using honey as a food and healing ointment. Honey was so highly valued by many early cultures that it was used as a source of payment, poured over sacred and commemorative objects, and fed to sacred animals. It was used to sweeten alcoholic beverages, one of which became known as "the drink of the gods." Even the Bible mentions honey in Exodus 3:8, "a land flowing with milk and honey," and Proverb 24:13, "My child, eat honey, for it is good, and the drippings of the honeycomb are sweet to your taste." The early American settlers used honey to preserve fruits, for medicinal purposes, and in the production of cement, furniture polish and varnish. Throughout the years honey has been used in face masks, hand lotions, curing pipe bowls, chewing gum, spray adherent, the center of golf balls, and even antifreeze mixture for automobile radiators. According to ancient folklore, Greek and Roman athletes consumed honey to increase strength and stamina. Recent studies conducted at the University of Memphis confirmed this myth is actually fact. When it came to enhanced endurance and energy, honey proved one of the most effective carbohydrate gels when consumed before or during exercise lasting longer than one hour. It was also an effective post-workout supplement. Dr. Richard Kreider, lead investigator of the study and Director of the Exercise and Sport Nutrition Laboratory at the University of Memphis states, "We were pleased to find that powdered honey promoted favorable changes in post-exercise markers of metabolism equal to that of the current standard, maltodextrin." "We also found that the group receiving honey as the carbohydrate source did not display the typical drop in blood sugar 60 minutes after taking the other forms of carbohydrates." Dr. Kreider goes on to say, "In addition, honey appears to stand out as perhaps a better source of carbohydrate to ingest with post-workout protein supplements." A combination of specific carbohydrates and protein has been shown to speed muscle and blood glucose recovery. This is very important to athletes in training and serious workout enthusiasts. A
www.FitnessExpertNetwork.com - 863

higher level of growth hormone was also found in the subjects combining protein and carbohydrates post-exercise. Honey is a natural anti-inflammatory and antiseptic. It also promotes cell regeneration and scarless rapid healing. Studies as early as the 1930s show honey to be effective in healing wounds. Numerous cases have been recorded where conventional medicine failed to heal wounds while honey succeeded in healing the wounds. Research has shown honey to be better at treating burns than silver sulphadiazine, one of the most commonly used antibacterial ointments. More recent studies show that honey effects even antibioticresistant bacteria. This is a major breakthrough! Honey has also been proven to be effective on the bacteria that cause anthrax, diphtheria, urinary tract infections, gastrointestinal disorders, pneumonia, meningitis, tuberculosis, infected animal bites, septicemia, typhoid, dysentery, abscesses, skin contusions, ear infections, many kinds of fevers, and cholera. Honey may be used to treat yeast infections, various ophthalmologic ailments, and mastitis. However, not all honeys are created equal. You can purchase honey that is packaged just for wounds, like Medihoney, which was approved by the Therapeutic Goods Administration of Australia as a primary dressing. Eucalyptus honey has been used for treating malaria because of its blood purifying, nourishing, and appetite-producing qualities. It has been said that honey can cure headaches, even migraines. At the onset of a headache, take one tablespoon of honey. If it does not go away, or comes back, take another tablespoon until the headache subsides. It is said that honey has relaxation properties, releasing the tension that has built up and caused the headache. Honey has food preservation properties. Research conducted at Clemson University showed that turkey processed with honey showed no bacteria growth after eleven weeks of refrigerated storage. The University of Georgia at Athens added honey to marinade and coating for shrimp and catfish. The study found that the fish and shrimp cooked with the honey had either no or little bacteria, which differed from the control group. Honey is a healthy sweetener. Not only is honey sweeter than sugar, allowing you to consume less, it contains trace enzymes, minerals, amino acids, and antioxidants, one of which is unique to honey. It also contains vitamins B6, thiamin, riboflavin, and pantothenic acid. The darker the honey, the higher the nutritional value. The color of honey is predicted by the surrounding flora. Although honey inhibits the growth of most bacterias, it enhances the growth of some strains of bifodobacteria, the good bacteria found in yogurts and supplements. If you suffer from allergies, honey may be able to help. Some people believe honey acts in a way similar to homeopathic medicine or allergy shots. They feel that when you consume honey from your local area, you are getting tiny doses of the flora that initiates your body's allergy response. This forces your immune system to get accustomed to the allergens. Non-filtered honey is the best to consume because it still contains pollen grains.

www.FitnessExpertNetwork.com

- 864

It is even suggested that honey may benefit your dental health. Its antimicrobial, antiinflammatory, and pain relieving properties have proven to be effective after oral surgery and on gum ulcerations. Honey also contains only a small amount of sucrose, the primary dietary sugar that causes plaque to stick to teeth. However, due to the acidic content, honey may erode tooth enamel when exposed for long periods of time. Though there are multiple types of honey, it always found in four basic forms: liquid honey, which is the most common in the United States; whipped honey also known as creamed, sugared, or spun honey, is used as a spread; comb honey is the original form; and cut comb which is packaged with chunks of comb in it. The color, nutritional value, and taste will vary based on the surrounding flora. It seems each individual honey has its own purpose when it comes to healing and cooking. Support your local beekeepers, and of course, live a healthier lifestyle by using honey as a supplement to your other sweeteners. WARNING: Do not feed honey to infants under the age of one year. It may cause botulism, a rare but serious disease that affects the nervous system of young babies. For recipes using honey, go to www.honey.com, a website sponsored by the National Honey Board.

About the Author


Rani Yovetich is a personal trainer, certified through the National Strength and Conditioning Association. She had her own health and fitness column in a local newspaper and her work has been published in Next Step Magazine. She loves to hear from her readers and can be reached via completefitness@iw.net

www.FitnessExpertNetwork.com

- 865

Change Your Body TODAY...SUPERHYDRATE NOW!


By Robert Francis
Instantly fire up your FAT LOSS AND improve your physical condition and performance IMMEDIATELY by the cunning use of SUPERHYDRATION. And I mean NOW...YOU. That's right. Go at once and pour yourself a generous 20 ounce cup of cool water-start drinking and keep reading. When a prospective personal training student signs with me, it is a matter of routine that prior to their first exercise session I request that they increase their daily consumption of water. Hydration is an absolute essential for life itself and normal function will start failing with water losses of just 1-2 percent of bodyweight. Losses of 7 percent or more can disrupt your delicate internal balance and put you in the hospital on I.V. fluids. Without enough water the body retaliates by retaining the water that it does possess to ward off dehydration. Kidney function becomes impaired and waste products accumulate. This will force the liver to do the work of the kidneys to filter out impurities preventing the liver from doing one of its main functions-METABOLIZING STORED BODY FAT into usable energy. For these, and other reasons I always warn my trainees against the use of saunas, steam baths and hot whirlpools (unless required for injury treatment)since heating the skin leads to sweating and sweating leads to dehydration inducing the body to preserve fat. So even before my prospective client comes into my facility, they have already started on their road to a superior outcome. QUICK START-FAT BURN The typically recommended six to eight glasses of water daily are not nearly enough for maximal fat losses and close to irrelevant for ANY meaningful reduction in fat. Large amounts of water needs to be an important first strategy for efficient fat loss. My suggestion to incoming trainees are FOUR QUARTS of water in the 24 hours prior to their introductory workout. That's right-ONE GALLON. Not merely hydration...SUPERHYDRATION! Water consumption, essential for normal function as it is, in super hydration quantities its effects on both fat loss and exercise performance is nothing short of astonishing. But my prescription for super hydrating also includes another important element for the maximal effect. This water must be consumed ICE COLD. And for a reason that may, at first, not seem so obvious. Water goes into your body at any temperature, but it will always come out at 98.6 degrees-core body temperature. The colder the water you drink, the greater the heat exchange in the body, and remember what a calorie is. It is a heat measurement quantity. One gallon of icy cold (40 degrees F)water will require exactly 123 calories of heat energy to warm it to your core body temperature. And this will be true for EVERYONE since body temperature is a constant and a calorie is the same for all of us.
www.FitnessExpertNetwork.com - 866

For most, a gallon of H2O per day sounds like an awesome task and needless to say not everyone is able to get all of it down. That's fine. Setting a mindset in the direction of drinking a full gallon-a-day will make the task seem less daunting, however-and I let all of my clients know this- that the very best fat loss results are always seen in those who drink more, rather than less icy water. So you think you will have to live in the latrine from now on? At first you will have need to go at a greater frequency. This will change as the body becomes more efficient at eliminating larger quantities of fluid. On the first few nights you will likely be awakened 2, 3 or even 4 times to go, but after the first week you will sleep more comfortably than ever. such are the effects of healthy hydration. Another word on water and calories. Metabolism, or metabolic rate is the rate at which your body burns calories. Some, but not all, diet research has shown the metabolic rate to actually SLOW DOWN when calories are restricted, but these studies do not consider the hydration status of their subjects. What I mean to say is, do fluids also end up being restricted in a diet? At University of Utah some years ago, after inducing a state of intentional dehydration in healthy volunteers, a significant drop in resting metabolism was noted in every subject. Even worse than that, or as a result of that, the tested subjects began using a higher percentage of energy from carbohydrates as opposed to stored fat. Their researchers concluded that individuals who inadvertently dehydrate may be reducing the effectiveness of current and even future diets by lowering their metabolic rate and altering the fuel source their bodies use for energy. WATER POISONING Is it possible to drink too much water? As water has become big business, (Coca-Cola expects their sales of Dasani to exceed their soft drink sales in just a few years!)the press, latching onto the current popularity of water drinking and always thinking that we have too little to worry about, have started the warnings against HYPERUREMIA aka; water poisoning. It is claimed that drinking too much water will cause a sharp loss in electrolytes and micro-nutrients making. It can indeed make you very sick and even land you in the hospital. But the few, very rare cases of hyper uremia, have occurred in ultramarathoners and tri-athletes in extreme heat conditions who hydrated with water rather than electrolyte replacement drinks. The largest majority of people exist in a state of simple under-hydration not, over-hydration. If you are engaged in a chronic endurance activity, one lasting more than 45 minutes, a sports drink like Gatorade will keep all electrolytes in perfect balance. Take plain water up to the 45 minute mark and a few ounces of sport drink every 5 or so minutes after. Warnings like "...you know, it's possible to drink TOO MUCH WATER" are merely knee jerk reactions from the ignorant, yet well meaning who desire to contribute to the topic but their lack of knowledge forces them to fall back on the old saw-"anything in excess is bad." An awareness of the facts reveal that it is virtually impossible to cause hyper uremia in a healthy body that has not been weakened by chronic endurance activity.

www.FitnessExpertNetwork.com

- 867

SUPERIOR-PEAK PERFORMANCE When a new student comes to me for personal training and before we ever begin to go over an exercise says words to the effect, "...you know what?...I feel better already!" It tells me that they likely took my advice and started upping their hydration. Like a litmus test it let's me know that this trainee will progress well because they are serious about following their trainer's directions. An easy day for me, and a happy new client who has made an instant association between me and my facility and truly feeling better, and true as it is, feeling better can mean many things. But when my student says she is "feeling better," my response is that, "you are not merely 'feeling better,' you ARE better." Only because it is the truth. Better hydration makes you feel great because all of your body's millions of reactions and processes, which depend upon adequate H2O are made more effortless with healthy hydration. A better functioning body is ready and able to get the very most from exercise AND just as importantly, will react to that exercise better than a sluggish, under hydrated body which is made even worse from the exercise bout. Muscles produce heat when they contract and with intense exercise the heat must be removed and one of the bodily processes that hamper performance is the body's own effort to remove heat. The cooling effect that icy water has on the inside of the body goes a grand long way in keeping heat from building up and even at the point where the body MUST remove the heat-essential water is in abundance for the blood, kidneys and bladder to do their work without reducing exercise performance. The result? Better and quicker bodily improvements because of greater comfort from exercising at higher intensity levels for longer periods. MAKING THE MOST OF SUPERHYDRATION A few very simple new habits can make your Super hydration experience easy. Since the rewards will begin immediately, RIGHT NOW would be a great time to begin. So pour out 20 more ounces of cool water and have it finished by the time you end this chapter. Here are some healthy guidelines for your healthy hydration process;

Drink Early And Often- first thing in the morning, and on that morning that you miss it, you will REALLY MISS IT! Don't Wait For Thirst- by the time you feel thirst your hydration levels are already low. Monitor Your Body Weight- get on the scale just before you exercise and immediately following. You should not be an ounce lighter. Pee Clear- I know. Not very gentlemanly of me, but check that what you eliminate is clear as water. That's your sure sign of improved internal function. Avoid Saunas- avoid steam baths and hot tubs too. All they do is foster loss of fluids and dehydration.

At this point I feel compelled to add an important note. *Sweat is not the juice that comes from fat. Sweat is fluid drafted from your bloodstream. No amount of sweating will reduce your bodyfat. Dehydrating may make you "lighter" but all that does is make you a SMALLER but FATTER person. Fatter because you lowered body weight and yet did
www.FitnessExpertNetwork.com - 868

not change the quantity of fat- so you unavoidably increased your bodyfat PERCENTAGE.

Reduce Your Coffee- caffeine is dehydrating. If you get your coffee on the road, mix half regular with half decaffeinated, plenty tasty and you have just HALVED the caffeine. Reduce Alcohol- also dehydrating. Avoid Sports Drinks- unless your activity is nonstop for 45 minutes or more. Keep H2O Handy & COLD- fill your travel bottle halfway with water and freeze it overnight. When you are ready to leave, fill to the top with cold water. The bottle stays cold as the frozen ice melts Drink Even More- than one gallon. Quite a number of my students are so ardent with their super hydration that they sometimes consume as much as two gallons a day. As I pointed out before-in my experience the more water-and the colder the water consumed, the more efficient the fat loss.

SIDE EFFECTS Certain Other happy things you can expect from Super hydrating.

Fresher breath. And with your thirst at bay, you are unlikely to go for sweetened beverages that pollute your mouth. Brighter eyes, and better skin tone too! See the whites of your eyes looking fresher and healthier. Better sleep. I don't know why, but maybe when your system doesn't have grope around all day for fluids, sleep is more restful. More good habits. Feeling better gets you addicted to doing good things for yourself and you will seek them out.

Best of all. You get instant payback. See how you feel after just a single day of SUPERHYDRATION, you may be surprised and even a little giddy at the thrill of how quickly you can change your body.

About the Author


Robert Francis has been an Instructor of Nautilus exercise since 1980 and has been a featured speaker for the National Council On Exercise Standards and the High Intensity Training Seminars. Robert's clientele enjoy a broad range of strength exercise services which can be viewed on his web page, http://www.StrengthCraft.com

www.FitnessExpertNetwork.com

- 869

How to Eat During the Holiday Season: Tips for Enjoying Yourself Without Impacting your Waistline
By Robert L. Selders, Jr.
With the holiday season approaching, many of us are looking forward to briefly stepping out of the rat race and spending quality time at gatherings with our family and friends. From the bountifulness of Thanksgiving to the generosity of Christmas to the festiveness of New Year's Eve, a barrage of oven-roasted turkey, honey glazed ham, your grandmother's special stuffing, candied pecan sweet potatoes, mashed potatoes and gravy, not to mention all the cakes, pies, ice cream, and of course, alcohol, will greet us in never ending supply. The mere thought of partaking in this endless food fest is enough to make most people put their diets on the shelf until after the New Year. While recent research suggests that the average weight gain is only one to two pounds between Thanksgiving and New Year's, the problem is that those one to two pounds are typically not lost when the holidays end. Consequently, it results in a ten to twenty pound weigh gain in ten years. I know what you're thinking, 'How can I enjoy the holiday season and satisfy my appetite for delectable dishes without the guilt and fear of weight gain'? I'm glad you asked! Here are tips you can use, without depriving yourself or being terrified of the holiday-weight-gain blues: 1. Keep your focus: It's important to remember that the holidays aren't about the food. Granted, it's a wonderful perk, but it is not, and should not be your main focal point. Social gatherings, celebrating with friends, and spending time with our families is where we need to concentrate our attentions. 2. Drop the diet: When severely restricting calorie intake, you may find yourself in a psychological conundrum, one that you are bound to lose. Set your holiday goal as weight maintenance instead of weight loss. 3. Plan, Plan, Plan: If 'Location, Location, Location' is the war cry of real estate agents, then 'Plan, Plan, Plan' should be your holiday season mantra. Planning meal frequency and content makes you less likely to over-indulge. 4. Break the fast: Avoid running on the previous day's fumes by making sure to eat a solid breakfast. Kick start your day and then plan for 3 to 4 smaller meals, spaced 2 to 3 waking hours apart. 5. Slow Down: Before you grab a plate and hit the buffet table or all the goodies in the break room, cruise the entire offering to see what you would truly like to sample instead of just diving in and scoring a little of everything. Also, eat
www.FitnessExpertNetwork.com - 870

slower. It takes 20 minutes for your brain to send the signal that you've had enough to eat. That could save you from that second helping of mash potatoes or pumpkin pie. 6. Get the Right Stuff, Avoid the Fluff: Make sure each meal contains a lean protein and a complex carbohydrate food item; avoid processed foods like the plague. This will help you maintain consistent energy levels and keep your body properly fueled throughout the day. 7. Eat more vegetables: They have low calorie-high fiber content and high consumption of raw, steamed, or stir-fried vegetables provides bulk to your meals and actually tricks your metabolism into staying elevated because your body has to process a large volume of food. 8. Drink and Be Merry: If you're planning a night of high spirits, make sure to eat before you drink. Also add a little water to the mix to minimize hangovers, a good rule of thumb is one glass of water for every alcoholic beverage. 9. Stay Fit: In our quest to do it all, we forget to exercise. If there is ever a time to continue our fitness routines, it's during the holidays. Exercising assists in reliving stress and tension and prevents weight gain. 10. Strategize: if you do end up overeating, don't beat yourself up and don't give up all together. Develop a strategy for getting back on track and addressing potential weight gain. Besides, you needed a New Year's resolution anyway, right? Healthy holiday eating should not make you feel deprived or detract from the time you spend with loved ones. By planning better and eating more of the right things, you'll have more energy and your metabolism will turn your body into a fat-burning machine. Who knows, you may actually lose weight in the process and end up looking more fit than when the holidays began. Party up!!

About the Author


Robert Francis has been an Instructor of Nautilus exercise since 1980 and has been a featured speaker for the National Council On Exercise Standards and the High Intensity Training Seminars. Robert's clientele enjoy a broad range of strength exercise services which can be viewed on his web page, http://www.StrengthCraft.com

www.FitnessExpertNetwork.com

- 871

Diets - Failure to Prepare is Preparing to Fail


By Robert Morrison
I regularly see new clients who are frustrated and have negative feelings towards their diets. With the fast pace of modern life it can be hard to go to work, do household chores, exercise AND consume a proper meal. The two most common pitfalls are 1. Lack of readily available foodstuffs 2. Lack of preparation time for meals One client in particular is regularly upset with her inability to follow a strict eating plan. She cites frustration with herself, making meals for others(not having time) and a busy lifestyle for this. Often, she even starves herself out of fear of eating the wrong foods! If this sounds familiar or if you find it difficult to adhere to a plan, then here are some top tips I have used with some of my clients... 1. Always purchase PLENTY of the foods you will consume at the start of each week. Have them readily available, in abundance. In fact if you can cook foodstuffs that are used in various dishes then do! this saves on cooking times for each meal. So let Sunday be your cooking day, your preparation day: Cook up and prepare that chicken for the 3 days subsequent! Prepare spices and low calorie sauces! Make space in your refrigerator and portion out your food for each day! 2. Write out your meals for the full week. Yes, this may sound painstaking, but only has to be done once! If you ask your trainer or nutritionist, he/she will be able to give you lots of options so meals are never repeated in a weekly period. Keep this list in your wallet/purse, so it is always at hand. At the top write this down..."I will adhere to my plan, I can and will achieve my goals". 3. If you miss a meal, or feel guilty. STOP. Read what you have written on your eating plan. All is not lost if you miss a meal. You can regroup! 4. ALWAYS have plenty of healthy, low calorie snacks at you place of work. Keep them in your bag, at your desk, in your car. That way there isn't any excuse for eating the wrong things or missing a meal. Remember PREPARE for all eventualities. 5. Above all, life can be busy. Things can happen outside of your control. But if you plan your diet you need never be out of control with your eating plan. 6. Contact your personal trainer for motivation. Isn't that what we are here for? I spend most of my time motivating others! Try these tips and take control of your diet, Prepare yourself for SUCCESS not failure!

www.FitnessExpertNetwork.com

- 872

About the Author


Robert Morrison is a Certified Fitness Clinician with the IART. He operates RM Health & Fitness in Cork, Ireland. He has been published in Synergy 2006 and is due to be published in Synergy 2007. He can be contacted via his website www.rmhaf.ie

www.FitnessExpertNetwork.com

- 873

"Whats In YOUR Supplement Cupboard?: A Nutritionists Recommendation for 5 Key Supplements that Will Make the Biggest Impact on Your Overall Health, Fitness and Energy"
By Roxayn Daniels
Which supplements are in YOUR cupboard? Do you take any supplements at all? Or have you ever spent a lot of money on supplements and wondered whether they are even making a difference? Maybe youve accumulated an interesting collection of different supplements... the result of reading the latest study about a particular supplement in the newspaper or magazine. If youre like many people you have probably taken certain products off and on with no real consistency. Maybe you are confused about what you should take or wonder if supplements are even necessary at all? Following are a nutritionists recommendations for five key supplements that will make the biggest impact on your overall fitness, health, and energy. In a Perfect World There is still a small (and shrinking) number of nutritionists and dieticians who claim that supplements are unnecessary and that we can get everything we need from our food. While it makes sense that our bodies would more efficiently absorb and utilize nutrients from food rather than from supplements, after more than 10 years doing computerized analyses of peoples actual diets, I have yet to see even one person who is receiving at least 100% of their minimal requirements for 15 of the essential vitamins and minerals on a regular basis. In a perfect world where we would have our own organic garden complete with balanced, mineral rich soil, and eat an abundance and variety of only fresh, whole foods, ever day, never having to skip a meal or eat occasional processed or fast food, and werent exposed to things such as excess stress, exercise, pollution, and chemicals that increase our need for certain nutrients, then maybe it would be possible to achieve optimal health from our food alone. The Reality For most of us living in the real world, even with an above average diet, it is impossible to eat optimally all the time and most people are not getting everything their body requires every day for optimal health and fitness. Did you know that nutrient deficiencies can drastically affect your energy level, your long-term health, and your bodys metabolism and ability to burn bodyfat? You may be surprised that malnutrition is a major cause of obesity in North America!
www.FitnessExpertNetwork.com - 874

If a body is deficient in even a few vitamins or minerals, this can cause excessive hunger. Also when there is inadequate intake of essential nutrients, energy production will be decreased and fat cannot be efficiently burned. To illustrate a few of many such examples: The B vitamins are essential to energy production and fat is burned at a greatly reduced rate if Vitamin B5 or B6 are undersupplied. Insufficient Vitamin E can cut fat utilization in half! Chromium, a mineral that is now deficient in 90% of our diets, is essential for muscle growth and normal insulin metabolism and therefore very important for control of bodyfat. Leave Fat Burners, Creatine and other Extras on the Shelf Until You Have the Basics Covered! Before you even begin to experiment with optional supplements such as natural fat burners, creatine or others, it makes sense to ensure that you first have the basics covered. The five foundational supplements highlighted below will have the greatest impact on your overall health, energy, athletic performance, and ability to burn bodyfat and build muscle. 1. A Green Supplement Not as much a supplement as a superfood! Most contain an extremely healthsupportive array of foods such as barley and wheat grass powders, chlorella, sprouts, fiber, as well as a variety of beneficial herbs, and sea vegetables. A quality green drink is loaded with nutrients, antioxidants, and phytochemicals and a serving is equivalent to eating several organic salads. Green drink powders such as Greens+ (watermelon flavor is most popular), Blueberry Greens Force, GreensRx, and others can be purchased at most health food stores and are best taken first thing in the morning or any other time of the day on an empty stomach. There are even great tasting green drinks available for kids. Although not inexpensive, think of your green supplement as a worthwhile investment in your health. After just a couple weeks of daily use, most people experience a noticeable difference in energy level. Within a relatively short time, you may also begin to notice other benefits such as increased mental clarity, nicer skin, better digestion, better sleep, and overall just a cleaner, healthier feeling. You have to try it to believe it! 2. A Protein Supplement Are you aware that your need for protein increases significantly if you exercise regularly, especially if you are strength-training? A good quality whey protein can be utilized by your body even more efficiently than protein from other sources such as chicken or fish. A protein shake is perfect for a post-workout snack and is also a great solution for people on the go. Place a serving of protein in a shaker cup and carry if with you. When youre ready for a quick between meal snack, just add water, shake and drink! When choosing a protein powder, look for supplements containing primarily whey isolates (either high alpha whey isolates, which are the best, or cross-flow micro filtered whey isolates). Because whey isolates are expensive to produce, many companies will mix these isolates with less expensive protein concentrates (such as caseinate and milk protein isolates) and still call them isolates. Read your labels. Not only are whey isolates the highest quality dietary proteins known to modern science, but they also have
www.FitnessExpertNetwork.com - 875

demonstrated a significant ability to increase our immune response particularly in the fight with cancer. These proteins also aid in fat burning and muscle growth, work as an appetite depressant, and can be used by those who are lactose intolerant. Avoid protein supplements with artificial sweeteners such as aspartame and others and instead find one that is sweetened with a natural plant based sweetener called stevia. Vegetarians and those with allergies or intolerances to whey protein supplements can use brown rice protein, hemp protein, soy protein, or an exceptional vegetarian meal replacement product called Vega. 3. Essential Fats Many people are still eating too much fat. Surprisingly, many of these same people are actually deficient in the extremely important essential fats (Omega 3,6,9). These essential fats are important for a healthy brain and nervous system, immune system, and skin; for mood control; and also for efficient burning of bodyfat. Omega 3s in particular are most deficient in our diets and must be supplemented. Good sources of the essential fats are foods such as high-fat fish (e.g. salmon, mackerel, sardines), raw nuts and seeds (e.g. walnuts, hemp seed and ground flax seed), supplements, or flax oil or an omega balance oil such as Udos Choice Oil. 4. A Good Quality Multi-Vitamin/Mineral While I am not a big believer in mega-dose supplements (except when needed to correct a severe imbalance or nutrient deficiency), a quality multi-vitamin/mineral is a great addition to an already healthy diet. It will help fill in the gaps on those days when you dont eat as well as youd like to and also make it easier to reach your recommended intake of certain nutrients that are most difficult to get from food alone such as iron, zinc, chromium and others. 5. Extra Calcium/Magnesium This important supplement recommendation is primarily for women as most men seem to achieve their calcium requirement from their diet and multi-mineral. Did you know that besides being critical for maintaining strong bones, there is a strong calcium / bodyfat connection? Estimates of the relationship between calcium intake and weight indicated that a 1,000 mg calcium intake difference is associated with an 8 kg (or almost 18 pound) difference in body weight. Many women are not getting enough calcium in their diets. Are you? According to the National Institute of Health, the recommended total calcium intake (from diet and supplements) is 1,200 1,500 mg per day for teens and young adults under the age of 25, 1, 000 mg a day for women between 25 and 50 years of age, 1,200 1,500 for pregnant or lactating women, and 1,500 mg per day for postmenopausal women. The average calcium consumption among North American women is currently only 600 mg per day. Increasing this average intake by about 600 mg through supplements and making a conscious effort to include more high-calcium foods in your daily diet, can have a dramatic effect on body weight and also ensure that you are not stealing calcium from your bones to make up for a shortage in your diet. Its always best to take a
www.FitnessExpertNetwork.com - 876

calcium/magnesium combination (possibly with the addition of vitamin D depending upon how much youre getting from other sources). Keep it Simple So there you have it folks my recommendations for 5 Foundational Supplements that almost everyone could benefit from. Your supplement program doesnt have to be confusing. Keep it simple and take these five supplements (three of which are actually food based supplements) on a regular basis and you will know that your supplement money has been spent wisely! These five can provide many benefits including:

enhancing weight loss and muscle gain enhancing sports performance and recovery from workouts boosting energy levels improving appearance stabilizing mood protecting your long-term health

If you need some help selecting quality products, ask a knowledgeable health food store employee for their brand recommendations. Take care of your body and invest in your long-term health - you will be glad you did!

About the Author


Roxayn Daniels is a certified Personal Trainer, Registered Nutritionist, and Life Coach in Vancouver, B.C. Her latest book, the Total Transformation Challenge is a unique 10 week fitness and wellness program for women. This program, complete with extra motivation and prize incentives, contains a 3 phase fitness program, a nutrition program that guarantees outstanding results, and the most effective transformation tools, strategies, and personal training secrets to help you achieve your fittest, healthiest, and most energetic body ever! Visit for a variety of free "transformation tools" and resources or more information on the Total Transformation Challenge. Personal Training site: www.transformationsfitness.ca

www.FitnessExpertNetwork.com

- 877

Have you had your Metabolic tests and received your Customized Supplements?
By Ryan Kollock
Metabolic testing and Customized Supplements are a necessity. In todays world things are constantly changing. Every time you turn on the television, the radio, the internet or read the latest newspaper or magazine, someone is advertising a new supplement. Take this for weight loss, take this for anti-aging, take this for better sleep, etc. What do we really need? We dont know, we are just guessing, and some of us take every thing, just hoping it will work. As our body and the world changes, so are the ways we practice health.. The guessing is over. We dont need to take everything, we just have to take what we are not getting from our foods. How do we find out what we need and what we are deficient in, we get tested. Metabolic testing and customized supplementation is the wave of the future. They are a necessity for anyone who wants to be and stay healthy. Metabolic testing and customized supplementation are no longer luxuries just for the rich, they are available for us today. The future of health has arrived and we can take advantage of it now. There are a variety of factors that impact our health today. These factors range from over planting, soil depletion, the use of chemical fertilizers and pesticides, man-made toxins, free radicals, and the amount of nitric oxide in our bodies. Modern manufacturing methods also destroy or lessen many of the nutrients in processed foods. A recent report published in the Journal of the American Medical Association (JAMA) by two Harvard University researchers stated that Americans need to supplement to remain healthy. Here is what many leading nutritionists, medical professionals, and fitness experts are now sayingTaking vitamins is just not enough. We need to be metabolically tested and have customized nutrition based on our results. The reality is that there is no ONE supplement out there that is perfect for all of us. Supplementing needs to catch up with science. Is your liver receiving the nutritional support it needs? Poisons and carcinogens are in the air we breathe, the water we drink and the food we eat. Fortunately, the liver in your body can remove these poisons. However, if your liver is not getting the right nutritional support, it cannot detoxify your body and neutralize the toxins that bombard it from every direction. Are you taking the right antioxidants in the right quantities necessary to protect your cells?

www.FitnessExpertNetwork.com

- 878

Science has made great strides in understanding the damage that "free-radicals" can do to your otherwise healthy cells, and in identifying the "antioxidants" that can protect them from free-radical damage. However, too many antioxidants can be harmful to the systems they were designed to protect. Are your nitric oxide levels where they should be for immune, nervous and circulatory system regulation? The 1998 Nobel Prize in medicine was given for research in nitric oxide regulation and its impact on vital metabolic functions in the immune system, the nervous system and the circulatory system. Only when you keep these systems in balance can you maintain good health. Scientific testing is a vital tool to find out the answers to these questions. Laboratory analysis of an overnight urine sample can examine key biochemical pathways and determine if you have the nutritional support you need to protect your tissues against cellular damage from uncontrolled free radicals, eliminate harmful toxins in your body, and keep your immune, vascular and nervous systems in balance. In fact, without testing, vitamin supplements that cost $80 a bottle may be as ineffective as the drug store brands that cost $9 a bottle. Neither may address the specific needs of your body in a way that supports your optimal health. While most other multivitamins contain less than 20 ingredients, Custom Essentials multivitamin is a blend of up to 50 pharmaceutical-grade vitamins, chelated minerals, amino acids and phytonutrients. These ingredients are buffered to be gentle on your stomach and have a low potential for allergic reactions. Theyre designed to stay in your body longer and many are already in their "activated" form, which means they go to work immediately to detoxify, provide digestive support and increase energy production. The minerals are chelated with amino acids to be sure that your body absorbs the essential nutrients. Your individual formula is carefully balanced and combined with a rich, naturally grown food base. Whether youre looking for a men's multivitamin or a women's multivitamin, Custom Essentials is for you. Taking Custom Essentials is like giving yourself a daily tune-up with targeted nutrition unavailable from any other source. Critical nutrients falling below needed levels are added to, excess intake is reduced, and harmful toxins are removed every day! Can you think of a better gift to give your body than custom health and peace of mind! You no longer have to guess which nutrients you need from a bewildering variety of "invogue" or "one-size-fits-all" supplements. Easy sample collection in the privacy of your home, and analysis by our world-renowned laboratory is the beginning of your journey to renewed health and vitality. Our affordable metabolic tests can point out where problems exist, and our customized multivitamin and supplements can help turn your body back
www.FitnessExpertNetwork.com - 879

toward health ...and keep it there. Every day you wait may be compounding a problem you could be solving with the gift of custom nutrition from - Ideal Health

About the Author


Ryan Kollock is a certified personal trainer, performance enhancement specialist, wellness coach and Reiki Master. You find out more information at www.LagunaBeachFitness.com

www.FitnessExpertNetwork.com

- 880

Top 3 Supplements You Need, Period!


By Ryan Kollock
There is always some new miracle supplement coming out. Everyday we are bombarded with the latest and greatest fat loss supplement on earth. Promises, promises, yet many people still having trouble getting the weight off, or if the do have success, they don't seem to be able to keep the weight off. That's because very few people have developed a proper nutritional foundation and haven't completely committed themselves to a healthy lifestyle. Here are the three most important supplements you can take to build you foundation and help guarantee your success, no matter what your goal is. The first and most important supplement we need to take is a multivitamin/mineral. These should be taken 2 -3 times a day, because there is no miracle one day pill that can be time released over a 24 hour period. Vitamins are essential for the normal growth and development of all human beings. They are vital for the maintenance of healthy cell tissues and organs. Vitamins also help process proteins, carbohydrates, and fats required for utilization. Macro and Trace Minerals are involved in electrolyte balance of body fluids, and are essential for normal cellular activity. Minerals also provide hardness to bones and teeth. Secondly, it we are missing out on essential fatty acids (EFA's). EFA's help with absorption of fat soluble vitamins and minerals, as well as aid in the production of healthy hair, skin, and nail cells. Essential fatty acids also, reduce the risk of heart disease and some forms of cancer, improve mood, and decrease inflammation. This means they help protect cell membranes and fight against the affects of aging. Third on the list of most important is your meal replacement or more commonly known as your protein shake. This is 1, 2, or sometimes 3 of my meals a day. Protein shakes make a great breakfast, are perfect for that post workout meal, and can be taken any other time you are getting hungry and don't have time to sit and eat. Meal replacements and protein shakes provide the body with essential vitamins and minerals, as well as curb your cravings for sugars and salts. Make sure you are taking a shake that contains protein and carbohydrates, protein by itself doesn't absorb very quickly, and besides, you need some carbs for energy. Supplements are just that, they supplement what you are not getting enough of through whole food sources. There are many days when you just don't have the time to sit down and eat 4 - 6 times a day, which means we are missing meals and depriving our bodies of vital supplies. Most of us are not getting all of our essential vitamins and minerals, because we don't eat 5 servings of fruit and 5 servings of vegetables a day. No matter what your goal is, these are the three most important supplements to take. Use Prograde, the choice of fitness professionals and wellness experts.

www.FitnessExpertNetwork.com

- 881

Of course there are other supplements out there that help with muscle gain and body fat loss too. There are tons of supplements and supplement companies out there, so which ones work and who do you trust. I trust the professionals. I use Prograde products, which are the choices of the top fitness and wellness experts in the industry.

About the Author


Ryan Kollock is a certified personal trainer, performance enhancement specialist, wellness coach and Reiki Master. You find out more information at www.LagunaBeachFitness.com

www.FitnessExpertNetwork.com

- 882

"Airport Dining Sucks!"


By Shondelle Solomon-Miles
Airport Dining Sucks! I don't know about you, but I am completely fed up with the fact that finding a healthy meal at the airport is as challenging as getting through the security line with a smile on your face. I cannot possibly be the only one who desires a healthier option than a fast food burger or a Cinnabon while "dining" at the airport, right? I didn't think so. Here are a few tips to assist you with dining at the airport without gaining 17 pounds in the process. 1.WHENEVER POSSIBLE, DON'T ARRIVE HUNGRY: The easiest way to avoid at the airport eating is to not arrive hungry. I would admit that sometimes that's easier said than done, especially during those early morning flights, quick turnarounds or extended layovers. However, there are times when a little planning and preparation will allow you to squeeze in a meal before heading off to the airport. 2. IF YOU HAVE A SHORT TRIP CHOOSE A LIGHT SNACK OVER A HEAVY MEAL If you going to be traveling for a short while (less than 2 hours), sometimes it's worth sparing the burger and fries, or pepperoni pizza and choosing a lighter snack just to hold you over until you reach your destination. Perhaps a bag of trail mix, a small salad, or a couple pieces of fruit will tie you over until you have the opportunity to eat a healthier meal. 3. ON LONGER FLIGHTS WITH A MEAL, PRESELECT THE LOW FAT/"DIETERS" OPTION Nowadays it seems like you've got to be flying around the world to get a full meal during a flight. However, during those rare occasions when you are served a meal, you usually have the option of pre-selecting your meal "type" when making your registration. Almost always there is a "low fat" or "dieter's" option. 4.MAKE THE BEST CHOICE AVAILABLE Occasionally airport dining is inevitable. In these instances, do the best with what you have. You may only be able to find a turkey sandwich on white bread, but that still is a better option than a Cinnabon or a personal pan pizza-especially as far as calories go. 5.STAY BUSY Emotional eating is defined as eating to satisfy feelings rather than physical hunger. Boredom is one of the most prevalent "emotional" eating triggers. If your flight is delayed or you have a long lay over, find something to do that will occupy your time. Call a friend you haven't spoken to in awhile, catch up on email, read a book-write a book. Anything is better than killing time with a BBQ beef sandwich and an order of curly fries.

www.FitnessExpertNetwork.com

- 883

6.MINIMIZE TIME IN THE MAGAZINE STAND During my most recent airport experience I visited a magazine "stand" in an effort to buy my son a souvenir. As I waited in the line, I couldn't help but to focus my attention on all of the candy bars and fruit treats encircling the cash register. Do you think those goodies are there by accident? Of course not. Store owners know that people's purchases are driven by emotion and wants rather than logic and needs. Those high calorie goodies? are conveniently place at the register to facilitate your impulsive purchase. Don't give in!

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 884

Attention All Women: Diets Are A Recipe For Disaster


By Shondelle Solomon-Miles
Despite the fact that 95% of all dieters fail at achieving their weight loss goals, dieting is still the most relied upon method of weight loss, especially for women. In fact, according to Dr. Charles Harrington, An astounding 65 million people and 85 percent of all women are dieting at any given moment." So how come despite the overwhelming statistics that diet do not work for long term weight loss, do millions of women continue to rely on this ineffective method for weight loss. Well, the answer is twofold. First, we live in a society that glorifies being thin, and prefers a woman's dress size to be in the single digits. Let's face it, the media, entertainment and executive business positions are not exactly filled with the 'pleasingly plump' segment of society. Consequently, women are desperate for quick solutions, and therefore the many fad diets that promise fast results are appealing. Second, the women who are willing to take a more patient (and effective) route are misinformed and genuinely believe that diets are the most efficient way to lose weight effectively. Unfortunately many of these women have never questioned the fact that Americans are fatter and unhealthier than ever before, in spite of the fact that we spend 32 billion dollars a year on diets and diet related programs. Unfortunately, too many women have not realized that DIETS DON'T WORK! So what's the problem with women dieting to lose weight? In a nutshell, diets encourage deprivation, deprive the body of essential nutrients, create and nurture an obsession with food, and decrease the amount of calories your body uses for energy, or in simpler terms, slows metabolism. Think about this. If you go ON a diet, the implication is that you'll eventually come OFF the diet. When you come off a diet, you usually resume eating as you did before the diet, and you regain the weight you lost (and more) because the diet slowed your metabolism and possibly encouraged bingeing episodes. Diets are not designed for long-term success. They are designed for the "quick fix" or to satisfy those who have a case of the 'have it now' syndrome. Of course, if you eat nothing but cabbage soup for three days, or remove all carbs and fat from your diet, you will lose weight. You just won't keep it off because you cannot continue to eat this way for the duration of your life. Besides the negative physiological impact dieting has on the human body it also takes a psychological toll. When the inevitable happens, and your diet begins to 'stop working' (though it never really 'worked' in the first place), it breeds feelings of failure,
www.FitnessExpertNetwork.com - 885

incompetence, inadequacy, guilt, frustration and even depression. These are all negative emotions that perpetuate negative belief systems and a negative self-image, which potentially lead to unsupportive lifestyle habits and consequently more weight gain. Am I saying that all diets are useless? No. What I'm saying is that if you develop a pattern of eating that is unrealistic for your lifestyle, that deprives your body of essential nutrients, and that you cannot maintain for the rest of your life, then you will likely continue to struggle with your weight.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 886

Do Calories Matter?
By Shondelle Solomon-Miles
As mentioned before, the only way to lose weight is to force your body to use stored calories in the form of fat for energy. If you eat too much and/or move too little, then your body has no need to burn fat for energy. Consider this. If you had enough money in your checking account to pay your bills and maintain your lifestyle, would you take money from your savings account? No, you wouldn't need those funds so you'd just let them accumulate. What if you were unable to pay your bills because your checking account was short on funds? Would you take money from your savings account? Yes, of course you would (at least if you don't want bill collectors calling you). Your body works the same way. If it doesn't need to use the stored calories or fat for energy, the fat will accumulate. However, if your body were to become short on energy, it would rely on your fat stores to provide additional energy. Burning 75,000 calories to lose 50 pounds may seem like a daunting task, but if you focus on using 500 to 1,000 of these stored up calories each day via 'diet' and exercise, you could lose approximately one to two pounds of body fat each week. One to two pounds per week may not seem like much. In fact, you might think it will take forever to lose all the weight you want to lose at that rate. However, scientific research proves that one to two pounds of body fat loss per week is a healthy and realistic goal, as well as a goal that supports permanent fat loss. You don't wake up one day 50 pounds overweight. Weight gain happens gradually and over a period of months and years. Therefore, you must also expect to make gradual withdrawals from your fat reserves for healthy and permanent weight loss to happen. It's imperative you understand that a sound weight-loss-program will not produce results overnight. However, by consistently reducing your calorie intake via portion control, monitoring calories, and exercising consistently, you'll force your body to burn fat for energy. You may not understand why you're having difficulty losing weight despite having a 'healthy' diet. You minimize fats, you don't consume sugar or processed foods and still your weight won't budge. Please understand this. Weight is determined by calorie intake versus calorie output; health is determined by where those calories come from. Therefore, if you choose healthy foods, but still eat too much of them, you'll not lose weight because your overall calorie consumption is greater than your calorie expenditure. The bottom line is this: no food in and of itself will make you lose weight. Only eating less calories than you burn daily will accomplish that task.
www.FitnessExpertNetwork.com - 887

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 888

Do They Work? The Real Deal On Diets


By Shondelle Solomon-Miles
Many individuals, who endeavor to lose weight, immediately rely on a fad diet or even worse, starvation, to help them achieve their goals. Heres a question to ponder, if dieting were an effective means of permanent weight loss, why are Americans spending 32 billion dollars a year on diets and diet related programs? Why are 2/3 of Americans either overweight or obese? Why are you reading this article? My friend, if diets were an effective means of weight loss, then America would not be the fattest nation on earth, and I would have no reason to write this article. Let me share a little secret with you - DIETS DO NOT WORK! Ninety five percent of dieters fail. Why? Because diets encourage deprivation, (which is a surefire path to failure), deprive the body of essential nutrients, create and nurture an obsession with food, and decrease the amount of calories your body uses for energy, or in simpler terms, slows your metabolism. Diets that rely on deprivation leave you feeling HUNGRY, and hunger is one of the most basic and powerful human drives, and thank goodness for this, because our innate NEED for food-and adequate amounts, keep us alive! Despite these truths, many continue to depend on the diet as your primary weight loss vehicle. Think about this. If you go ON a diet, the implication is that youll eventually come OFF the diet. When you come off a diet, you eventually resume eating as you did before the diet because the diet is not designed for long-term adherence. The result is, you regain the weight you lost, and sometimes more, because dieting slows your metabolism and heightens your cravings for all the wrong foods. Please understand this. Diets are not designed for your long-term success. They are designed for the "quick fix," or to satisfy your have-it-now syndrome. Of course, by eating cabbage soup for a week, or removing all carbohydrates from your diet, you will lose weight. You just wont keep it off because you cannot maintain this way of eating for too long. The opposition I hear to the anti-diet argument is Well, once I lose the weight on a diet, then Ill begin eating healthier and exercising to maintain the weight loss. BS. If you didnt have the habits of eating well and exercising before you began your diet, you wont have these habits after your diet.

www.FitnessExpertNetwork.com

- 889

Maintaining a healthy lifestyle that supports your weight loss is a habit; it has to become part of your programming. Its not something that you can leave up to willpower, discipline, or motivation, because, just like the latest fad diet, those qualities come and go. Besides the negative physiological impact dieting has on the human body, it also takes a psychological toll. When the inevitable happens, and your diet begins to stop working (though it never really worked in the first place), it breeds feelings of failure, incompetence, inadequacy, guilt, frustration and even depression. These are all negative emotions that perpetuate negative belief systems and a negative self-image, which potentially lead to unsupportive lifestyle habits, and consequently, more weight gain. Am I saying that all diets are useless? No, theres a time and place for everything, even a diet. What I am saying is that if you develop a pattern of eating that is unrealistic for your lifestyle, and one which you cannot maintain for the rest of your life, then managing your weight will always be a struggle. Repeat the following declaration whenever youre feeling inclined to go on another fad diet: IF I WANT TO LOSE FAT AND KEEP IT OFF, I MUST LEARN HOW TO EAT IN A MANNER THAT I CAN MAINTAIN FOR THE REST OF MY LIFE!

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 890

Does Breakfast Really Matter For Weight Loss?


By Shondelle Solomon-Miles
Mom wasnt just trying to get you to eat your oatmeal-breakfast truly is the most important meal of the day, and it has a HUGE impact on effective weight loss. In fact, studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than an individual who chooses to skip breakfast. The National Weight Control Registry, which is a database of individuals whove lost at least 30 pounds and kept it off for at least a year, reported that 78% of participants regularly eat breakfast every day of the week. Only 4% reported never eating breakfast. Here's why breakfast is CRUCIAL for weight loss. When you go to sleep at night, your bodys metabolism significantly slows because youre not active and dont need a lot of energy. If you eat dinner at 6 p.m. and wake up the next morning at 7 a.m., 13 hours will have passed without you consuming any calories (assuming there were no late evening eating binges). Prolonged hours without food slows metabolism. Therefore, it doesnt seem hard to believe that after 13 hours of fasting, your body NEEDS a meal to get your metabolism going again. When you wake up, your metabolism is operating in slow motion. Breakfast stimulates the thermic effect discussed earlier, and gives your metabolism a jumpstart. If you wake up at 7 a.m., skip breakfast and dont eat your first meal until 1 p.m., youre spending the first five to six hours of your day with a sluggish metabolism, and youre not taking advantage of your calorie burning potential. Another reason to eat breakfast is to avoid overeating later in the day, particularly at lunch. Skipping breakfast causes your metabolism to slow down and your blood sugar to drop. Consequently, you become hungry and have less energy. This sets you up to impulsively snack throughout the day, often on high fat, high sugar foods. You may even feel justified in having a big lunch since you skipped breakfast. Unfortunately, your body doesnt feel this way. If you eat too many calories in one sitting, your body will use what it needs and store the rest as fat for later use. Ideally, the largest meal of your day should be breakfast because you have a smaller chance of storing breakfast calories as fat since youve fasted all night and your body needs food. If like most people, youre more active during the day, the calories you
www.FitnessExpertNetwork.com - 891

consume during breakfast will be used for energy throughout your day. On the other hand, if you skip breakfast and eat larger meals later in the day as you become less active, your body has a greater chance of storing those calories as fat. Nancy Clark, registered dietician and author of Sports Nutrition recommends eating 1/3 of your daily calories for breakfast. Clarke says, If youre going to skip any meal, skip dinner but not breakfast. Your goal should be to fuel by day and eat a little less at night. Breakfast is also important because it provides you with the energy you need to get through your day. Many studies indicate that children who go to school without eating breakfast have more trouble concentrating, are less alert, perform worse on tests and have less energy and motivation compared to children who eat breakfast regularly. Is there any reason to believe that this is any different for adults? Food is energy, and after fasting all night, its essential to begin your day with a meal so that you can have the energy to complete your day. Eating breakfast stabilizes blood sugar and stable blood sugar results in more energy. What does lack of energy, alertness and concentration have to do with weight loss you ask? Well, I dont know about you, but when Im feeling weak, lethargic and lackluster, I have no desire to move, much less exercise. Heres the point: The more energy you have, the more active youll be and the more active you are, the more calories you burn. Consequently, the more calories you burn, the more weight youre capable of losing.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 892

Stop Blaming Carbohydrates!


By Shondelle Solomon-Miles
Carbohydrates have really gotten a bad rap over the past few years. We've become a low carb/no carb obsessed society. Some of us fear carbohydrates more than we fear nuclear war or a Bird Flu outbreak. Sure, you'll lose weight on low carb diets, but mostly water and muscle, not fat. This is because with every gram of carbohydrate you eat your body stores approximately 2.5 grams of water. Therefore, if you eliminate or decrease the amount of carbohydrates in your diet, you're also retaining less water. The less water you retain, the less you will weigh on the scale. However, this is just a temporary "fix," because once you resume eating carbohydrates, you'll regain this weight, and probably more. Moreover, low carb diets are impossible to adhere to for any length of time. Carbohydrates are nutrients and you need them in your diet in order for your body to function optimally. Thus, your goal shouldn't be to eliminate carbohydrates, but rather to understand what carbs to eat and what carbs to avoid. Not all carbohydrates are created equal. A slice of white bread will have a more negative impact on your body than brown rice or a bowl of oatmeal. By the end of this chapter, you'll understand this distinction and you'll realize that not all carbohydrates are the enemy. Let me ask you this... How is it that rice and noodles are staples of Asian diets and people of Asian cultures don't have the weight problems that we have in America? How do you explain the fact that in Italy, pasta is present at most meals and Italians don't struggle with weight like we do in the United States? In France, croissants, bread, and pastries are dietary basics, and yet the French aren't fighting the battle of the bulge as we are in America. Why is it that these other cultures are able to eat carbohydrates with almost every meal and if Americans so much as look at bread or pasta we gain five pounds? I'll tell you why. In many of these countries, people walk to run errands, standard portions are not "supersized" and fast food dining is a luxury rather than a staple. Here in America, we pile our plates high with processed foods and simple sugars, we get in our cars and drive to destinations only two minutes away, and when we're busy and feeling a little hungry, we pull into the nearest drive-thru and order fat and sugar laden meals. My friend, trust me when I say, it's not potatoes, rice, bread or pasta that's the primary cause of your weight problems; IT'S YOUR LIFESTYLE! The bottom line is that most people have a difficult time losing weight because they overeat and under move. Period.
www.FitnessExpertNetwork.com - 893

Stop blaming weight gain on innocent potatoes and bread, and start blaming them on the fact that we spend too much time in front of the television, too little time moving our bodies, and for many of us, our idea of a workout is taking out the trash or strolling through the mall.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 894

Weighing In On Low Carb Diets


By Shondelle Solomon-Miles
With all of the conflicting studies and fuzzy interpretation of information, it's no wonder that confusion reigns when it comes to the value and safety of low-carb diets. It seems like heated debates are raging everywhere! Whether it's Atkins, the South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet. Advocates contend that the high amount of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health problems. Critics, on the other hand, attribute obesity and related health problems to over-consumption of calories from any source, and lack of physical activity. Critics also express concern that the lack of grains, fruits, and vegetables in lowcarbohydrate diets may lead to deficiencies of some key nutrients, including fiber, vitamin C, folic acid, and several minerals. Any diet, weather low or high in carbohydrate, can produce significant weight loss during the initial stages of the diet. But remember, the key to successful dieting is in being able to lose the weight permanently. After all, who wants to lose weight only to put it back on a few months or years later right? Let's see if we can debunk some of the mystery about low-carb diets. Below, is a listing of some relevant points taken from recent studies and scientific literature. Please note there may be insufficient information available to answer all questions. Differences Between Low-Carb Diets There are many popular diets designed to lower carbohydrate consumption. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately greater amount of the total caloric intake. Atkins and Protein Power diets restrict carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters claim to eliminate only sugars and foods that elevate blood sugar levels excessively. What We Know about Low-Carb Diets Almost all of the studies to date have been small with a wide variety of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics varied greatly. Most of the studies to date have two things in common: None of the
www.FitnessExpertNetwork.com - 895

studies had participants with a mean age over 53 and none of the controlled studies lasted longer than 90 days. Information on older adults and long-term results are scarce. Many diet studies fail to monitor the amount of exercise, and therefore caloric expenditure, while participants are dieting. This helps to explain discrepancies between studies. The weight loss on low-carb diets is a function of caloric restriction and diet duration, and not with reduced carbohydrate intake. This finding suggests that if you want to lose weight, you should eat fewer calories and do so over a long time period. Little evidence exists on the long-range safety of low-carb diets. Despite the medical community concerns, no short-term adverse effects have been found on cholesterol, glucose, insulin and blood-pressure levels among participants on the diets. But, adverse effects may not show up because of the short period of the studies. Researchers note that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet. The long range weight change for low-carb and other types of diets is similar. Most low-carb diets cause ketosis. Some of the potential consequences are nausea, vomiting, abdominal pain, and confusion. During the initial phase of low-carb dieting some fatigue and constipation may be encountered. Generally, these symptoms dissipate quickly. Ketosis may also give the breath a fruity odor, somewhat like nail-polish remover (acetone). Low-carb diets do not enable the consumption of more calories than other kinds of diets, as has been often reported. A calorie is a calorie and it doesn't matter weather they come from carbohydrates or fat. Study discrepancies are likely the result of uncontrolled circumstances; i.e. diet participants that cheat on calorie consumption, calories burned during exercise, or any number of other factors. The drop-out rate for strict (i.e. less than 40 grams of CHO/day) low-carb diets is relatively high. What Should You Do? - There are 3 important points I would like to re-emphasize:

The long-range success rate for low-carb and other types of diets is similar. Despite their popularity, little information exists on the long-term efficacy and safety of low-carbohydrate diets. Strict low-carb diets are usually not sustainable as a normal way of eating. Boredom usually overcomes willpower.

It is obvious after reviewing the topic, that more, well-designed and controlled studies are needed. There just isn't a lot of good information available, especially concerning longrange effects. Strict low-carb diets produce ketosis which is an abnormal and potentially stressful metabolic state. Under some circumstances this might cause health related complications.

www.FitnessExpertNetwork.com

- 896

The diet you choose should be a blueprint for a lifetime of better eating, not just a quick weight loss plan to reach your weight goal. If you can't see yourself eating the prescribed foods longer than a few days or a week, then chances are it's not the right diet. To this end, following a moderately low fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial. If you do decide to follow a low-carb plan, remember that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of transfatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins. Even promoters of the Atkins diet now say people on their plan should limit the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that only 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This change comes as Atkins faces competition from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan. Low-carb dieting should not be considered as a license to gorge on red meat! Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bath water". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbohydrates such as fruit, potatoes and whole grains, retained.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 897

Sound Fishy? This Stuff's for Real!


By Thomas Christian Jensen
Fish body oils are finally beginning to get their long-overdue, well-deserved recognition as healthy fat burners. What, an oil, a fat, as a fat burner? Believe it. As you may know, fats are separated into two categories: saturated and unsaturated. These classifications are based on the chemical structure of the fat. Naturally occurring unsaturated fats contain at least one double bond between carbon atoms in its chain. In a saturated fat, extra hydrogen atoms have replaced all of the naturally occurring double bonds. Unsaturated fats can be further classified into monounsaturated (containing one double bond) and polyunsaturated (containing two or more double bonds). The polyunsaturated fats are termed "essential fatty acids" because they cannot be created by the body and must be consumed through the diet. Polyunsaturated fats can be divided into two primary subtypes: omega-3 alpha-linoleic (containing their first double bond at the third carbon in the chain) and omega-6 linoleic (first double bond at the sixth carbon). The average American's diet generally contains enough omega-6 fatty acids, but is strikingly deficient in omega-3's, which are found in freshwater fish, nuts, and seeds. In spite of a desirable 1:1 ratio of omega-6 to omega-3 fatty acids, the average American's diet is slanted an amazing 25:1. This is a sad fact, considering the role of omega-3's in the body's metabolism. Omega-3 fatty acids increase the fluidity of cell membranes, allowing for faster transport of fuel and chemical signals, as well as faster protein synthesis. They also suppress the body's production of fat-storing enzymes, while increasing fat transportation to the cells for oxidation. Sources of omega-3 fatty acids include fish and flax seed oil. The flax seed oil actually contains a higher concentration of omega-3 fatty acids, which are broken down by the body to EPA and DHA. However, fish oil contains amounts of EPA and DHA already, which can be quickly and efficiently used by the body. Because of these varying utilization rates, combining the two supplements can yield a sort of omega-3 "timed released" effect, significantly increasing fat oxidation.

About the Author


http://www.jensenfm.com

www.FitnessExpertNetwork.com

- 898

Cholesterol: The Good, The Bad, And 4 Ways To Lower It


By Tim Chudy
In America today there are over 140 million people with borderline to high cholesterol levels. That's nearly 50% of the population. And that's a lot considering more than a few of the risk factors are controllable. High levels of cholesterol in the blood may lead to cardiovascular disease (CVD). Cholesterol may also lead to a heart attack or stroke. The consequences are very clear, yet cholesterol levels continue to rise among many Americans. I will share with you the background on cholesterol and ways to lower your cholesterol. There are two ways to get cholesterol. Our livers produce it for us in ample amounts, about 1,000mg per day. The rest of our cholesterol comes from animal foods such as meat, fish, poultry, eggs, and dairy. Plant foods do not contain any cholesterol. There are two main types of cholesterol, low density lipoprotein (LDL) and high density lipoprotein (HDL). LDL cholesterol is considered the 'bad' cholesterol. LDL lines the walls of the arteries and builds up plaque resulting in narrowing or even blockage of the arteries. HDL is considered the 'good' cholesterol. It carries cholesterol back to the liver and away from the major arteries. HDL will lower one's risk of a heart attack while LDL levels will increase their risk. How do you decrease your cholesterol and more importantly your risk for CVD? Hereditary, nutrition, exercise, stress, and body weight all play a role in your cholesterol level. Unfortunately hereditary is not controllable. But the others are. If you have borderline high to high cholesterol you will want to implement these tips immediately into your lifestyle. Here are 4 steps to keep your cholesterol in check: 1. Start a more intense workout program. If you're not exercising, which you should be for many of the other benefits, starting a health and fitness program will help raise HDL cholesterol levels. Incorporating cardiovascular exercise as well as weight resistance exercise will help bring your overall level down. Make sure you're working out at the right intensities and training at least 3 days per week for 30-60 minutes. Seek out a fitness professional if you need help or guidance in setting up a program. 2. Clean up your diet. Nutrition can be easily modified to lower cholesterol levels. Start by reducing your fat intake within meals. Eliminate butter, high fat meats, egg yolks, whole dairy, and oils. In our frantic paced society today there has been an increase in processed foods. Limit packaged products that have been highly
www.FitnessExpertNetwork.com - 899

processed like pre-made cakes, cookies, muffins. Cutting out fried foods will also be a necessary step in lowering cholesterol. Choose a side salad or cole slaw instead of french fries when eating out. 3. Lose weight. When combining steps 1 and 2 you will help bring your body weight down. Make sure that your overall calorie intake does not exceed that of what your body expends. 4. Decrease the stress in your life. Again, steps 1 and 2 will have a profound effect on lowering stress. Although stress is not directly related to cholesterol levels, scientists have found highly stressed individuals to eat high fat foods and lose sight of proper nutrition and exercise. As you can see, starting not one but multiple ways to lower cholesterol will have a synergistic affect on your body. This way you will be able to stay off medications that may have unwanted side effects. If you take action and start on at least the first 2 steps you will see drop in cholesterol by your next doctor's visit.

About the Author


Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, a private personal training studio in St. Louis, MO. You can contact him by emailing him at timchudy@fitnesstogether.com.

www.FitnessExpertNetwork.com

- 900

Danger: Are Liquid Calories Sabotaging Your Diet?


By Tim Chudy
If you've started a healthy nutrition plan or worse yet, a diet, you've probably made a conscious effort to control the calories from the food you eat. But have you thought about the liquids you drink? Many times people can overlook the beverages they consume throughout the day. Some say that a few sodas a day will not do any harm while many others, including health professionals, encourage reducing and/or eliminating sugarsweetened beverages from the diet to prevent weight gain and a number of other related health concerns. What are liquid calories? The average American would probably be unsure of how to answer this question. Liquid calories are calories consumed throughout the day associated with beverages. The next question: How important are these calories? The primary source of calories for the average American diet used to be white bread. Now, however, Americans are getting their largest source of calories (more than 7%) from soft drinks and other sugar-sweetened beverages. In addition, the National Health and Nutritional Examination Survey in 2000 found that more than two-thirds of respondents reported consuming enough soda and/or other sweetened beverages to provide a greater proportion of their daily calories than from any other food. As you can see liquid calories can be a problem in your diet. There are an enormous amount of individuals that can consistently consume 44 ounces or more of a soft drink, throughout the course of a single meal or a quick stop at the gas station, adding approximately 150 grams of sugar and an astounding 600 calories! These calories are considered 'empty' calories meaning that they add zero nutritional value to the diet being primarily sugar. With this large input of sugar, the pancreas must produce an immediate, large surge of the hormone insulin to rid the bloodstream of excess glucose and place it into the tissues of the body. Eventually, this excessive intake will reduce the response of the pancreas, increasing the concentration of glucose in the bloodstream, and thereby increasing the risk of developing adult onset, or Type 2, diabetes. A recent study at Harvard University found that women who drank at least one sugary soft drink per day were twice as likely to develop type 2 diabetes compared with women who drank less than one sugary soft drink per month. This correlation can also be directly linked to the weight gain associated with the soft drink intake in the higher risk patients; a gain of more than 10 pounds in four years. The excess calories add to the overall calorie intake and, therefore, even a seemingly small 16 oz. of a sugar-sweetened soft drink per day would result in ingesting 44 pounds of sugar per year. Liquid calories are not perceived the same way that solid calories are and tend to be overlooked especially in a structured nutrition program. Consuming a 12 ounce sugarwww.FitnessExpertNetwork.com - 901

sweetened soda will provide an additional 150 calories to the daily diet; however, it will not make you apt to consume 150 calories less throughout the day. The physiological reason for this is that liquid calories do not appear to trigger the satiety mechanisms in the brain as solid foods do. This would be a direct correlation as to why individuals feel less guilty about consuming the 32 oz. of soda in comparison to the 2.17 oz. pack of Skittles which are nearly identical in nutritional facts; having sugar content exceeding 90% of the total calories. The lack of nutritional content of sugar-sweetened beverages should deter anyone from taking these empty calories in when striving to meet nutritional and fitness goals.

About the Author


Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, a private personal training studio in St. Louis, MO. You can contact him by emailing him at timchudy@fitnesstogether.com.

www.FitnessExpertNetwork.com

- 902

Diet Ups And Downs


By Tim Chudy
Did you know 60% of Americans are overweight' Yes, that's more than half! You may or may not be in that group. Regardless, it's ok. You've come to the right place to find the right solutions to change your situation. Many Americans will turn to books, magazines, or 'As Seen on TV' products to start losing the weight. A lot of them have outrageous claims such as, 'Lose 20 lbs. in 10 days!' This dieting and quick weight loss syndrome affects many people as they search for answers. It can turn up treacherous for your metabolism and ultimately the results you're after. A committed dieter may start out innocently and then snowball into an unhealthy rollercoaster of starving and gorging. It's a viscous ride up and down, up and down. And one I don't recommend. Having a balanced nutrition plan will help you to raise your metabolism, lose excess body fat, look and feel better about yourself. They typical diet ups and downs take you on a fierce ride. It begins with depleting the body of some form of food or nutrient i.e. carbs, sugar, etc... I will be the first to tell you that you will lose weight. There is no doubt about it. But the question you have to ask yourself is, 'Do you want to keep that weight off'? According to some doctors, its better forgo the weight loss than to play the up and down, up and down dance. After your initial weight loss it is inevitable that you'll crack and begin to eat whatever it was that you cut out from your diet. This sends you on the gain upswing and usually rises above the weight you started with. You're then left with weight gain, low self esteem, feeling of failure and frustration. Regardless of the gain, it's a BIG loss. If you're looking to lose body fat, the last thing you should be doing is dieting. Although overall weight is a measure to use, it's not the only thing. True fat loss is impossible with dieting. Here are some tips to stay off the diet ups and downs: 1. Never go on a 'Diet'. Adjust your eating. Modify your meals. Better your nutrition. But never go on a diet. Make the necessary changes to be on a wellbalanced eating plan. 2. Always eat breakfast consisting of a good source of protein and one serving of carbohydrates, particularly with fiber. This will give you the start that you need in the morning. 3. Eat every 3-4 hours. Skipping meals slows down your metabolism and causes blood sugar fluctuations leading to the storage of body fat. 4. Stay away from high fat foods, such as, whole dairy, creams, and packaged products.

www.FitnessExpertNetwork.com

- 903

5. Never eat sugar before going to bed. Try to limit your overall food intake to two hours before you go to bed. 6. Drink water! You probably hear it all the time. so do it. that means it's important. 7. Keep your diet clean. Cut out fried foods, fast food, and limit packaged and processed foods. Stick to free range meats, fresh fruits and vegetables, and whole grains. Our society has trained us the wrong way to lose weight. Big bucks are poured into books, magazines and commercials making big promises with little to back it up. Whether you or someone you know has experienced the diet ups and downs realize ultimately, it didn't work and never will. Commit to making lifestyle changes in you nutrition and exercise and you'll be sure to lose the unwanted body fat.

About the Author


Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, a private personal training studio in St. Louis, MO. You can contact him by emailing him at timchudy@fitnesstogether.com.

www.FitnessExpertNetwork.com

- 904

3 Fatal Nutrition Mistakes You Are Making Right Now Bringing Your Fat Loss To Screeching Halt
By Tim Chudy
If you really want to lose that unwanted body fat and get rid of those soft and mushy areas once and for all then making sure your day starts out on the right foot is critical. And that begins with a nutritional breakfast. Often times I talk to people most are making at least one, if not all three of these fatal nutrition mistakes. You are waving a big red flag will bring your fat loss to a screeching halt. There are common misconceptions and many poor habits being practiced that are fatal flaws to any weightloss and fat burning program. Two keys to getting rid of that stubborn fat are to boost the metabolism and balance out your blood sugar levels. This all starts with breakfast. Remember, you are breaking the fast. These 3 mistakes will make or break your day. 1. Ordering coffee with all the extras. Starbucks is not to blame, but does have an impact on this one. As Americans we went from drinking regular coffee to venti, double mochas with whip cream. Its not uncommon for someone to add 200-600 calories to their diet from their morning cup of Joe! This is a big problem and definitely not the best way to start your day. When having coffee eliminate the creams and sugars. Switch to skim milk instead of cream. Use a no calorie sweetener over sugar. Adding in these will save you up to 500 calories over the week! 2. Not eating any protein. If youre working out properly your body should be screaming for protein in the morning. This is not to say eat all of the bacon, sausage, and eggs you want. But do include protein with breakfast. This will kick start that metabolism, leave you feeling fuller longer, and give you that balanced meal your body is looking for. The best sources for protein are protein shakes, eggs and egg whites, and low fat cottage cheese. 3. Having too much fruit for breakfast. When people try to clean up their diet they increase the amount of fruits and vegetables they eat. Thats great. But not necessarily for breakfast. A bowl of fruit with oatmeal is not the best choice. This causes blood sugars to rise and fall causing insulin imbalances and ultimately telling the body to store fat. Scale back on the fruit at breakfast and add in some protein and healthy fat to keep those blood sugars in check. There are three of the fatal mistakes people make before even leaving the house for work. They are all too common among people. And if you want to eat a nutritionally sound diet
www.FitnessExpertNetwork.com - 905

or burn massive amounts of fat off your body, they will prevent you from doing so. This makes it even more frustrating. Fix these three morning problems and youll speed up the fat burning at record pace.

About the Author


Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, two private personal training studios in Ladue and Des Peres, MO. You can contact him by emailing him at timchudy@fitnesstogether.com.

www.FitnessExpertNetwork.com

- 906

"Incinerating Body Fat Is Not Rocket Science"


By Todd Elliott
I have been a competitive "natural" (no drug use) bodybuilder since 1987. I have used many fat loss techniques to drastically transform my physique and reduce my body fat in a matter of weeks to prepare for a contest. I wrote this article one reason!!!!! TO SHOW YOU HOW TO LOSE UNWANTED BODY FAT FAST!.PERIOD! To attain incredibly low body fat levels quickly, many all-natural, professional bodybuilders like myself, use a few simple dieting concepts that remain relatively unknown to the general public. Most people believe that they must be a "bodybuilder" to use this information, but that simply is not true. You DO NOT have to be a bodybuilder to get great results from these techniques. Anyone who wants to lose body fat can use bodybuilders techniques to lose body fat at an unbelievable rate. Now let's get on with it! THE "NOT SO GOOD" WAY TO LOSE FAT If you just need to lose a few pounds, then you will probably not want a diet that is too extensive. Though I do not recommend them, most people in this situation usually go on some sort of "fad" diet that will cause them to lose weight from a reduction in calories. Some of these diets do work, but you should be aware of the problems that come along with them: First Studies have shown that the majority of people, who use these diets, will gain the weight back. Often times, they will gain back more than they lost. This is a consequence that most people do not consider. They drink a weight loss shake, or eat a special food for a few months and lose a large amount of weight, but what happens when it's time to go back to regular food? Most people usually start gaining weight again. Fad diets will definitely help you lose weight quickly if you eat their foods, but what happens when you go back to the real world? You will most likely go back to your old eating habits. You cannot remain on that type of diet forever, and sooner or later you will have to face real food again. They do not prepare you for this. Most fad diets work. The question is only how long can you maintain the results. Any successful weight loss will require a permanent change in eating habits. A good program should not only help you lose fat, it should also help you to develop the correct eating habits necessary to maintain your new body. Second
www.FitnessExpertNetwork.com - 907

You will lose more muscle mass than body fat. Now, you may say, "It does not matter as long as I'm thin", but understand that muscle burns more calories than fat -- this helps to keep your metabolism elevated. Muscle also gives you a shapely, firm and more defined physique. If you end up with less muscle than when you started, you can bet that your metabolism has been slowed a great deal, which, in the long run, means your body will be burning fewer calories and storing more fat. Ultimately, you may get down to the weight that you desire, but you will have more body fat, less muscle mass and no muscle tone. This is why people who have a history of dieting off and on (yo-yo dieting), will lose weight and look thinner, but still remain very soft or "jiggly". You know them because of their waving triceps. This type of dieting is notorious for weakening the immune system. THE BEST WAY TO LOSE FAT Honestly, if you are tired of being overweight and "soft," or if you desperately just want to develop your "six pack," then you must educate yourself and get serious about changing your body. It has to become a priority in your life (at least until you reach your goal). There are no quick fixes, however if you use the right information, you will be able to make dramatic changes to your physical appearance in a very short period of time. For the last few years, I have been researching ways to gain muscle and lose body fat. During that period of trial and error, I have learned to follow those who have been successful and losing fat and gaining muscle. Natural bodybuilders have been successful in losing body fat while maintaining their muscle mass for years. Their techniques work, plain and simple! SMART EATING HABITS All bodybuilders know that the first key to gaining muscle and losing fat is eating correctly. When I say eating correctly I mean not only the correct amount of calories, but the correct amount of protein, fat and carbohydrates taken at the correct times. In the past, I would just skip over this part. It seemed too difficult to grasp. That was a mistake. Your eating habits are the single most important element of a successful fat loss program. It should be geared to maximize fat loss, while minimizing any muscle loss. Here are a few key points to remember: EAT MORE OFTEN To lose fat you have to eat! DO NOT starve yourself. Your body is designed for survival, and part of its survival mechanism involves storing and holding onto body fat to be used in times of food shortages. If you make it a habit of not eating, or eating only a small amount of calories each day, eventually your body will think that you are in a time of famine a begin to slow your metabolism. Your body is just trying to conserve energy (calories) because it is getting so little
www.FitnessExpertNetwork.com - 908

nourishment. Your metabolism determines the rate at which your body burns calories, so if you have a fast metabolism, you will burn a lot of calories without much effort. If you have a slow metabolism, it will be very difficult to burn calories especially fat calories. Your body will always slow your metabolism in response to low calorie dieting. Here is a sample meal plan: To avoid this, you simply must eat. Unfortunately, eating three meals per day will not cut it! It does not provide your body with the constant flow of nutrients and energy it needs increase your metabolism and burn fat. Ideally, you should strive to eat 5-6 meals evenly spaced throughout the day. Just make sure that you eat breakfast and dinner at home. That way, you only have to worry about lunch and two snacks during the day. It's not difficult, but it will take some planning. EAT FEWER CALORIES Your diet should create a mild caloric deficit. In other words, your body should burn off more calories than you take in. After your body has used all the food calories for energy, it should (in theory) turn to using your fat cells for energy. However, as I stated earlier regarding fad diets, this is not always the case. Without resistance training to stimulate muscle growth, and diet manipulation to prevent muscle loss, your body will turn to using muscle cells for energy instead of fat cells! Anyone interested in losing body fat, should begin by eating around 10-12x their bodyweight in calories. Eating five meals each day, weight training and cardio will help to increase your metabolism. Because of this, everyone will have an initial loss of weight, and then the results will begin to taper off after a couple of months. What you must do is stick with the plan and be consistent. The fat will begin to come off again if you do not quit. After about 6-8 weeks you will have to change your program since your body will have adjusted itself to the calorie levels and it will have also made the diet much less effective by slowing your metabolism. This is where cycling your diet will be beneficial. EAT MORE PROTEIN The ideal fat loss meal plan contains moderate amounts of fats, moderate amounts of carbohydrates and large amounts of protein. Protein helps to build and repair muscle, and it also aids in increasing your metabolism and enhancing your immune system. To promote maximum muscle growth and repair, you should try to eat at least 1 gram of protein per pound of bodyweight. Some good sources of protein are lean meats, egg whites, whey protein and soy protein isolate. I recommend starting with a diet that is around 40% protein. Many of you may worry that this amount of protein is too much or harmful. And I understand your concerns. However, since everyone is different (size, weight, metabolism, physical stresses, lifestyle, etc.) it is almost impossible to have a standard number. I believe that any amount over 2x your bodyweight is too much, however, that is
www.FitnessExpertNetwork.com - 909

a matter of opinion, and so are all of the answers you will get to this question. Most doctors will also say that you are eating too much protein. "All that protein is not necessary", they say. They are however assuming that you are an average (sedentary) individual. They do not take into account demanding physical activities like weight training, which put strains and stresses on your body that the average person does not have to deal with? It is true that large amounts of protein can put a strain on your kidneys. Ammonia and urea (waste produced by protein assimilation) are removed from the bloodstream by the kidneys and liver and excreted in the urine. When you have a lot of these waste products in your system, your kidneys will have to work harder to keep your system clean. Those with a history of kidney or liver problems should probably not be on a high protein diet. If your kidneys cannot efficiently remove any excess production of ketones from your bloodstream it will increase your blood acidity, which can lead to other problems. Because your liver is also involved in the process of metabolizing protein, if it is not functioning properly, high protein diets can cause further problems due to the added strain. EAT MORE FAT Yes, that's right, fat! I know what you are going to say -- "My doctor said that my cholesterol level is too high and I should eat a low fat. . ." Sound familiar? You have to understand where your doctor is coming from. Most people in the medical profession tend to be on the overcautious side. If it's not a fact among their peers, it will be dismissed by them. However, many techniques that bodybuilders, weightlifters and athletes use to gain strength and weight have not been proven the medical community, so they consider them ineffective. For example, most physicians still argue that steroids and hormone supplementation does not increase lean body mass, because there has been no study on this level--but bodybuilders know differently. Saturated fats (found in all animal flesh, eggs, and some vegetable oils) will raise your LDL (bad cholesterol) level. This is the stuff that clogs arteries, but impossible to cut out of your diet completely. Saturated fats are the cause of many illnesses like heart disease, and cancer, so beware. However, Essential Fatty Acids (EFA) are unsaturated fats that are necessary for thousands of biological functions throughout the body. Since they cannot be manufactured by the body, the must be provided by your diet. Essentially, these are the only fats you will ever need. There are two types of EFA's; they are linoleic acid (omega-6) and linolenic acid (omega-3). Linoleic acid is primarily found in oils like canola, sunflower and safflower. Linolenic acid is found in cold water fish. It is also found in linseed oil. Oils that contain both fats include evening primrose, borage and my favorite, high legmen flaxseed oil. These fatty acids not only help increase testosterone production, they aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production.
www.FitnessExpertNetwork.com - 910

Having high cholesterol levels does not mean that you will have coronary or heart problems in the future. About half the U.S. adult population has total cholesterol levels less than 200, which is considered desirable. But it is a fact that just as many heart attacks occur among people with total cholesterol levels less than 200 mg/dL as occurs among individuals with total cholesterol greater than 300 mg/dL. To avoid heart or blood vessel problems in the future, it is recommended that you concentrate on RAISING YOUR HDL levels instead of concentrating on lowering your total cholesterol. USE NUTRITIONAL SUPPLEMENTS There is a lot of hype in this industry. Some supplements are a complete waste of money, but there are also a few great products out there that can really help you if you have the correct meal plan and training program in place. The key word here is "supplement". They supplement your existing meal plan and training program. If you are not training and eating correctly then they will not help you. You will be wasting your money! Supplements are not a substitute for proper nutrition and training. The supplement that has helped me to lose the most fat has to be whey protein powder. This product helps me to get my required daily protein amount without having to eat a lot of animal products like beef or chicken (though I do eat a lot of chicken). It is also very quick to drink and can be mixed with a variety of foods or liquids. In this respect, it is much better than meat or poultry; not to mention far more convenient. Two other supplements that I advise everyone to use in their program are Vitamin C and the amino acid L-Glutamine. The vitamin C aids in connective tissue repair, while the glutamine helped to strengthen my immune system, maintain cell hydration and protect against muscle breakdown. THE SECRET TO GETTING A SIX-PACK IS PROPER NUTRITION! If you ever want to see your "six pack" of abs, eating right is the only way! Many people will dispute this, but I'm sorry, it's the truth. No amount of crunches, ab gadgets or special hanging abdominal exercises will make your abs magically appear. You cannot spot reduce. In other words, you can't burn abdominal fat simply by doing abdominal exercises. Your body doesn't work that way. Go to any auction site on the web and you will see hundreds of those fancy ab machines for sale. Why do you think that is? It's because they don't work. If they did, do you think people would be trying to get rid of them? If fat is covering your abs, implementing a consistent fat loss diet, coupled with moderate exercise is the only way to reveal your "six-pack". I used to work my abs almost everyday. Doing unusual and difficult exercises -- trying to make them appear, but they never did. It was not until I start dieting correctly that they finally began to reveal themselves. During my fat loss program, I only worked my abs by performing crunches (yes, regular crunches) 3 times per week, before my weight training session.
www.FitnessExpertNetwork.com - 911

To be totally honest, 3 times a week was too much. Your abs are just like any other muscle, and technically should be worked no more than twice per week. Even though I know it's not helping me, I still work my abs 3 times per week -- it just makes me feel better (I'm human) -- but no more than that. No matter how many times I say this, it will not sink in with most people. They will still continue to look for that magical abdominal exercise, or secret product. Here's the secret -"Abs are made in the kitchen, not in the gym!" CONSISTENT EXERCISE (Cardiovascular and Resistance) To accelerate your fat loss and increase your muscle mass, you need to train with weights. The benefits of weight training are so positive, that I cannot understand why everyone is not doing it. For example, it helps to increase your muscle mass. This is essential because muscle burns more calories than fat, so the more muscle mass you have the faster your metabolism. Weight training also tones up your existing muscle, giving you a shapelier silhouette. With the right exercises, it can broaden your shoulders, trim your waist, lift and tighten and lift your butt, tone your thighs and broaden your chest. As an added bonus, weight training also helps to strengthen your bones and tendons, which is essential for helping to prevent injury as we age. USE FREE WEIGHTS NOT MACHINES Not only did I have to change my diet, but I had to learn the correct way to weight train for muscle mass as well. In the past, I was using mostly machines, and had no reason to use free weights. This was a mistake. The only way to gain muscle mass quickly is to use free weights. Most machines are a waste of time and they give you a false sense of strength. Pro bodybuilders and Olympic athletes do not use many machines - they use free weights almost exclusively! DON'T OVERTRAIN I also had to stop training so often. Some people still believe that the more training means more muscle and increased fat loss. Not true. It doesn't work that way. Working out too often does not allow your muscles the necessary time to recuperate. Not only will you not gain any muscle, but you will be setting yourself up for chronic injuries from over training. Improper eating habits and over training are two reasons why most people never get beyond an average physique. I see people at the gym that workout 5-6 days per week for 2 hours or more each day but they always look the same.
www.FitnessExpertNetwork.com - 912

As an amateur bodybuilder, I worked out 3 times per week, working my upper body twice per week and legs once. I kept my workout between 45 to 75 minutes and concentrated on exercises that worked large muscle groups like bench press, squats, deadlifts, pull-ups and dips. I used heavy weight (weight that was challenging for me), and low reps. I rested 2 minutes between sets and increased the weight after each set. My body adapted quickly to specific workouts so I had to change my parameters (sets, reps, tempo, and exercises) frequently (usually every 4-6 weeks). I believe that one of the most important benefits of weight training is more psychological than physiological. It not only is one of the best stress relievers around, it gives you a sense of accomplishment and pride after each workout. After I workout, I always feel as if I actually "got something done today!" PEFORM AEROBIC EXERCISE REGULARLY To shed the fat quickly, aerobic exercise is essential -- it is not an option. Many people will begin to see results just from this alone. It not only helps to burn fat and calories during the actual time you are exercising, but it also elevates your metabolism for hours afterwards. This leads to greater calorie burning and fat loss throughout the day. Any exercise that elevates your heart rate for about 30-45 minutes will do. I prefer riding a stationary bike, but many people prefer running, climbing stairs, aerobics classes or boxing. When choosing an exercise, make sure that it keeps your heart rate elevated consistently without breaks. Some "stop & go" sports like basketball or football, are not adequate candidates for our purposes. These games have too many pauses, breaks and periods of low activity. They will not keep your heart rate elevated long enough to burn much fat or elevate your metabolism. It is not the simple fact of doing the cardio that will increase your fat loss, but when you do it in conjunction with a good meal plan and weight training, you have better success. The only time you should be doing cardio for fat loss purposes is first thing in the morning before your first meal -- this is when you burn the most fat. Any other time should be considered recreational. After about 4 weeks of this, you can then add interval training into the mix to change things up. This is when you do one minute of normal intensity, then one minute of high (almost max) intensity. You alternate this for 30-45 minutes. If you are a beginner, start out slowly. Exercise at a moderate pace for about 20 minutes, no more than three times per week. Keep your heart rate around 55%-65% of your
www.FitnessExpertNetwork.com - 913

maximum heart rate. Eventually your goal will be to work up to 30-45 minutes of moderate-high intensity cardio 3-4 times per week. BE CONSISTENT This can be the difference between success and failure. Just wanting to lose weight is not enough. You have to be willing to put up with the temporary inconveniences that come along with a fat loss program. Don't kid yourself and think you can do this part time. For long lasting results, you must be consistent in your daily efforts. There should be nothing standing between you and your goal. Until you reach your desired body, you should be living, breathing and eating fat loss. Here's a summary of the fat loss concepts I recommend: Eating Habits - To lose body fat you must eat fewer calories than your body burns off, so EAT LESS -but you must NOT starve yourself, otherwise you will lose more muscle than fat! - Start eating 5-6 meals per day (space them out to about one every 3 hours). You are eating more often, but not necessarily more. - Increase your protein intake. Without protein your body cannot build new muscle. Protein also helps to increase your metabolism -- which burns calories. - Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day. - Limit your carb intake to less than 300 per day. Training - Keep your workouts under 75 minutes. - Concentrate on compound exercises that work the large muscle groups. - Use moderate to heavy weights with low reps, rest 2 minutes between each set. - Do only 2 (maximum 3) exercises per body part. - Weight train no more than 3 times per week, working each body part only once per week. - Include some form of cardiovascular activity in your program. This will not only help to burn calories, but it will elevate your metabolism for hours afterwards - Perform aerobic exercise 3-4 times per week
www.FitnessExpertNetwork.com - 914

- Rest After years of helping people transform their bodies, I can honestly say that anyone can make a significant change to their health and appearance in as little as 16 weeks. You can do the same if you follow these four simple steps: 1. Decide on a very specific goal. The only way to get to your goal is to know exactly what you want. Whether it's a look, a weight or a dress size, you need to know what you what the end result to be. 2. Educate yourself. You must learn the best way to build a house before you start building. Otherwise you will be wasting your time and effort. 3. Plan and organize yourself. You must put all your great information into a training program that you will be able to follow everyday. 4. Carry out your plan. Follow your plan consistently, without fail until you reach your goal. Are You Ready? If you've been thinking of getting in shape and losing a few unwanted pounds, then what's stopping you? Do you think that you can't lose weight? Have you been told that you can't change your body because that's your natural genetic make up? It's all Bull****. Don't believe it. Losing unwanted body fat is not difficult. It's just a matter of consistency. Body transforming, appears more difficult that it actually is simply because most people either expend too much energy doing the wrong things, or they just give up because they cannot make the necessary lifestyle changes needed. Well, if not now, then when? The facts are, more than 59% of the adult population can be classified as clinically obese. Men are considered obese if they have a body fat level that is over 30%. Women are classified as obese if their body fat level is over 35%. This year, more than 300,000 men and women will be sent to an early grave because of the damaging effects of being overweight. Being a victim of a chronic disease like type 2 diabetes, hypertension, strokes, heart attacks, heart failure, prostate cancer, gall bladder disease, gout, sleep apnea and a host of other obesity related illnesses can be avoided, by adjusting your diet and adding a little exercise to your weekly routine.

www.FitnessExpertNetwork.com

- 915

About the Author


Todd Elliott is a certified personal trainer located in Orlando, Fl. He is a former Mr. America. His website is http://www.bodbytodd.com

www.FitnessExpertNetwork.com

- 916

"Optimizing your Body Composition"


By Tony Falaro
If youve ever tried to lose fat and get in shape, more than likely you have discovered that it is not quite so easy as many fitness magazines make it seem. With all of the conflicting information out there, it can be incredibly difficult, not to mention overwhelming, to choose a diet that can properly meet your needs. Before we get to diets and application, lets discuss macro-nutrients and their role in the body. In order to choose a way of eating that works best for you, it is probably a good idea to have, at the very least, a basic idea of what happens inside of your body when you eat a certain macronutrient. Carbohydrates are sugar-based molecules. Today, they are most commonly placed in one of two categories: starches and sugars. There are several types of molecular branches of carbohydrates, however, when ingested they are broken down, by amylase, into glucose and travel though the blood stream. At this point, carbohydrates can either be used for energy, or stored as glycogen in our liver and our muscles. It is important to note that all carbohydrates are eventually broken down into glucose. The difference, however, is the rate at which the specific branch of carbohydrates is digested and utilized the cells of the body. Of course the digestion and properties of carbohydrates are far more complex than previously explained, however, delving any further into the science would be beyond the scope of this article. Fats are chains of molecules (carbon and hydrogen molecules with one oxygen molecules that are bonded to glycerol [triglycerides]). There are three classifications of fat: saturated, mono-unsaturated, poly-unsaturated. Each one is defined by the number of hydrogen molecules that bind to the carbon. Saturated fats are not double bonded, meaning that the carbon will bond with as many hydrogen molecules as it can. These fats are solid at room temperature and are generally found in animal products. Mono-unsaturated fats have a bond between two carbon molecules, each with an attached hydrogen molecule. These fats are found primarily in foods such as extra virgin olive oil, almonds, peanuts, etc. Poly-unsaturated fats have more than one double bond, meaning that several carbons will bind to one another, while each will also bond with a single hydrogen molecule. Fats are the most readily available energy source in the body (i.e. body fat). When ingested, bile is secreted by hepatocytes in the liver and digest and emulsify the fat, creating fatty acids. In addition to bile, lipase is also a digestive enzyme designed specifically for fat digestion. This will allow the ingested fat to be absorbed by the small
www.FitnessExpertNetwork.com - 917

intestine and utilized by the body. Protein is a chain of several combinations of 20 different amino acids. They are essentially the building blocks of the body. There are non-essential and essential amino acids. Your body can produce non-essential amino acids on its own. Essential amino acids, on the other hand, are just that- essential. They must be consumed through the food that you eat. Generally, whole food animal products such as beef and eggs provide all of the essential amino acids, meaning that if they are not a staple in your diet, then it is time for a complete dietary overhaul. When protein is ingested, it travels to your stomach where it is broken down by enzymes called protease and pepsin. They allow the amino acids to flow through the blood stream and perform their specific tasks, based on the specific amino acid chain (hair, nails, muscles, etc.). Okay, so enough with the boring science gibberish; Lets get into how to construct an eating plan that allows you to lose fat and gain muscle optimally, while still allowing a little wiggle room for some of the foods that you love. Now, when it comes to making an eating plan you should first consider whether or not you will be able to eat this way for the rest of your life. With fad-diets the weight will come and go, but a consistent eating plan will allow you to change your body composition (body fat %, muscle mass, etc.) permanently. With this in mind, you have to be realistic with your eating plan and the kind of results that you expect to get. Changing the way your body looks will not happen over night or in 30 days. Sure, youll make progress, especially if you are new to exercise and healthy eating, but making permanent changes takes time. Remember, Rome wasnt built in a day. Neither is the perfect body. So, how do you start? Well, keeping a food log for a few days of everything you eat is a good start. It allows you to see some of the areas that you may need to improve. Secondly, you have to realize that eating fat will not make you fat, and that eating a low calorie diet with no regard to macronutrient profile (remember those?carbs, fats, proteins) will not help you achieve your goals. That said, I believe that the most optimal, and easiest, way to eat is high protein, moderate fat, low carb, while understanding the importance of nutrient timing. All of your meals throughout the day should consist of fats, protein, and vegetables. Counting calories is not the goal here. The goal is to balance your nutrient intake. This alone will help you change your body composition. By doing this, your body will become more efficient at burning fat, while keeping your metabolism high. Diets that are higher in protein cause your body temperature to increase. This is called the thermic effect of food (TEF). Protein has the highest TEF on the body. This will allow fat
www.FitnessExpertNetwork.com - 918

oxidation, the mobilization of fat stores to the blood stream for energy, to increase while retaining, as well as, building muscle (dont worry ladies, you wont be walking around with bulging bicepsits physiologically impossible). (1) Consuming fat with the high protein meal will allow for a slower rate of digestion, causing more stable blood sugar and insulin levels in the body. The carbohydrates in the form of vegetables such as broccoli, spinach, romaine lettuce, peppers, etc. will allow you to ingest a significant amount vitamins and minerals, which are essential to proper health and bodily function. As stated above, nutrient timing is a very important aspect of a good diet. Weve already covered the majority of your daily food intake where carbohydrates are low. Doesnt sound like a very appealing lifestyle does it? This is where exercise becomes a critical part of the equation. If you want to eat your carbs, then you had better be exercising, and Im not talkin about Pilates! Before I discuss the nutrient timing and the workout window I should probably explain to you what happens to your body when you eat a high carbohydrate meal. The amount of blood glucose will increase to levels above its normal level of 100mg of glucose per 100mL of blood volume. At this point your pancreas will release beta cells, which release insulin and bring your blood glucose levels back down to 100mg per 100mL of blood. The insulin will then allow the glucose to be metabolized into glycogen and stored in your liver and your muscles. This is called insulin sensitivity, which basically means that you can tolerate a slightly high carbohydrate diet. If this were a perfect world, then the process above would take place 100% of the time and we could have our cake and eat it too- literally. The fact, however, is that it is not a perfect world, and for a majority of the population, the high carbohydrate diets that are in vogue alters the above process (dont be fooled by the idea of complex carbs and simple carbs; many of the complex carbs are still much simpler, processed versions of their ancestors). Blood glucose levels will remain elevated for extended periods of time. As a result, insulin levels will remain high while they attempt to normalize blood sugar. After a while, you body will become accustomed to an elevated blood sugar. This will minimize the release of insulin, thus the glucose will not be metabolized and stored. This is called insulin resistance. When you reach this point, you are at a very high risk for developing type II diabetes. Does this mean that you are limited to meat and vegetables only? No! It means that you have to time your nutrient intake. And the best time to consume large amounts of carbohydrates is immediately following your intense weight training or sprint workout. Why? Because insulin sensitivity is through the roof during this workout window, which varies in length but is at its highest 1-2 hours after intense exercise (1).

www.FitnessExpertNetwork.com

- 919

This is how you can add some of your favorite foods into your diet, and generally a time when your macronutrient profile will be completely backwards. Rather than high protein, moderate fat, low carb it will be high carb, moderate protein, and low fat. The idea is to cause your blood glucose levels to rise so that insulin can be released and shuttle the nutrients into your muscles rather than your waistline. An example of a good post-workout meal could be spaghetti and meatballs or a chicken burrito. Obviously you dont want to go too crazy and leave your kitchen looking like a bomb went off, but it is the most optimal time to enjoy some of the foods that you may have had to give up if you were not exercising. Take away points: -increase protein intake (not soy!) -increase green vegetable intake -increase intake of olive oil, peanut butter, almonds, butter, etc. (no soybean oil!) -keep carbohydrate intake limited to vegetables except after workouts -exercise and perform at least 4 hours of physical activity a week (2) I know it sounds like a lot of work, but assess your daily routine. What can be taken out? Maybe a little TV? If being healthy and fit is important to you, then finding some time to exercise shouldnt be too big of an issue. Honestly, after a few weeks, it will become second-nature and youll start to notice improvements in your life. Get excited! They will only get better the longer you stick with it. References 1. Berardi, John M., Massive Eating Reloaded, Part II. T-Nation, March 2004. 2. Berardi, John M., G-Flux: Building the Ultimate Body. February, 2006.

About the Author


Tony Falaro is a trainer at Bodylines Fitness in Point Loma San Diego. To find out more details about Tony, and the studio go to www.Bodylinesfitness.com

www.FitnessExpertNetwork.com

- 920

It's Your Diet, Stupid!


By Travis Speegle
I thought the statement was a bit harsh the first time I heard a coach say to his client Its your Diet, Stupid! in reference to his weight loss, or lack there of. True, it may not be the most tactful language to use with someone he was trying to help, but it may be necessary to take a more aggressive tone at times to get the point across. In this case, the client had been somewhat regular in showing up for his training sessions, but was very regular in his complaints about how he wasnt losing weight as fast as he thought he should. (This may sound familiar) In this case, the politically correct approach wasnt likely to work. As Coaches, our main concern is to help our clients achieve the results that they really want as quickly as possible and instill healthy habits that will last a lifetime. We also have to realize that we only have input on about 3 hours a week of a clients time. That leaves 165 hours each week in which you have to take responsibility for the success of your fitness program. During that time the most important thing you can pay attention to and control is your nutritional intake. Each week you will have at least 35 opportunities to make healthy food choices that will help you reach your fitness objectives. Does it make sense that you could show up for 3-5 very intense training sessions per week and still sabotage your results during the 35+ feeding opportunities in that week? You must take control of your diet in order to make significant rapid changes in your body composition! (fat loss, muscle gain, or weight loss) Since most of us have some idea of what healthier choices are, Im going to give you a few simple tips here. 1. Think before you eat anything. Ask yourself this question: Is this food going to help me toward my goal, or will it hurt my progress? If it will help, eat it. If will hurt or even if it wont hurt that bad Dont Eat It! 2. Avoid all foods that contain High Fructose Corn Syrup or any form of Hydrogenated Oil. Read labels and if you see these ingredients on the list, dont eat it. Many people will eliminate these two ingredients and start losing weight immediately. 3. Chew your food. Take the time to thoroughly chew and enjoy your food. Improved digestion and nutrient availability will help your body utilize the food you eat more efficiently and you will be able to recognize when you have eaten enough. 4. Eat more fresh fruits and vegetables.
www.FitnessExpertNetwork.com - 921

These are the absolute foundational basics of a healthier diet. Implement these actions first. If you need more help with creating a healthy eating lifestyle, the STOP DIETING! nutrition program is simple to follow and will guide you through the process of discovering the exact foods that allow your body to melt away fat and support your health for a life time.

About the Author


Author of the best selling fitness book "STOP WORKING OUT!" and the 100% successful "STOP DIETING!" nutrition program, Travis Speegle has been delivering simple, effective solutions to complex fitness, business and personal performance challenges for over 17 years. Discover the secrets to unlock your unlimited success at http://www.StopWorkingOut.com

www.FitnessExpertNetwork.com

- 922

What's In The [Noni] Juice?


By Velma Esprit Garnes
What is it? Noni Juice also known as Morinda Citrifolia, is derived from an edible tropical noni fruit plant used in folk remedies by Polynesians for over 2000 years. It is commonly assumed to originate in Southeast Asia but research suggests that it originates in the Southwest Pacific (1,2). The fruit originates on trees and can vary in coloration from bright yellow to red and cultivates in sandy and rich volcanic soil at higher altitudes. The fruit juice has been in high demand for alternative medicinal purposes to treat various common diseases such as cancer, infections, arthritis, diabetes, asthma, hypertension, high blood pressure, muscle aches and pain, menstrual difficulties, headaches, heart disease, AIDS, gastric ulcers, sprains, mental depression, senility, poor digestion, atherosclerosis, blood vessel problems, drug addiction problems, colds and influenza(1). Written substantiation of this plant's usage can be documented as early as the 1700's. Ralph Heinicke, a xeronine system retired biochemist, theorizes that the noni juice contains a natural precursor for xeronine which he renamed Proxeronine. The Proxeronine is converted to the alkaloid xeronine that is the effective ingredient conducive in the cure of many different ailments because it acts as a modifier of deficient molecular structures of proteins whether an enzyme, receptor, or signal transducer and is able to modify the molecular structure of these proteins and so therefore has a wide range of biological activities. Heinicke hypothesizes that xeronine will interact with the dysfunctional protein and make it fold into its proper conformation, which inevitably results in a properly functioning protein. Therefore, whenever a problem arises in the cell due to a protein structural problem, xeronine's presence is beneficial. In rebuttal to Heinicke's proxeronine theory McClatchey states that the evidence is outrageous and unreferenced claiming that there is no chemical structure given for the 'alkaloid' xeronine and no clear indication of the scientific research from which they are derived (2). This claim and the following are continually used to market noni juice: the claim that noni juice is pharmacologically inactive unless taken on an empty stomach because a proenzyme susceptible to pepsin is needed to convert proxeronine to xeronine; the claim that each body tissue has cells that contain proteins that have receptor cites for xeronine and are responsible for the efficacy of a wide range of plant products; the claim that noni juice is less effective and has unexpected side effects when taken with coffee, nicotine or alcohol; and the claim that green fruit has potentially more valuable components and less desirable flavor than ripe fruit (2). Is it legal? According to the National center for Complementary and Alternative Medicine (NCCAM) an increasing number of individuals in the United States (as many as 42%) are seeking complementary and alternative medicine (CAM) as a means to improve the quality of their lives and well-being and seek relief from chronic, terminal illnesses or
www.FitnessExpertNetwork.com - 923

side effects of conventional treatments for them(7). Several different companies have bottled it and are trying to sell it since the early 1990's as the next cure-all(6). Although not federally regulated, it is available for human consumption and sales and is generally set up as multilevel marketing. The NCCAM defines CAM practices as those not adopted into conventional medicine. As CAM practices are proven to be safe and effective, they are adopted into mainstream health-care practice(7). Is it safe? Morinda Citrifolia has been in use for about 2000 years by those that live in tropical regions as food and folk medicinal purposes(1). The bark, leaves and the fruit have been used to heal wounds and extract poisons from the body. Typically, Polynesians would put the fruit in bottles covered with water, loosely covered until the fruit has slightly decomposed and place the jar on a windowsill in the sunlight or in the refrigerator. After the fruit has slightly decomposed more water is added to it and is drank a little at a time anywhere from a few tablespoons to a cup daily (2). There are no adverse health effects even at high doses(3). However there have been accusations of herbal hepatotoxicity directly associated with noni juice. Given that there are known side effects of approved pharmaceuticals people are turning to alternative medicines because they are considered more natural and healthy. However, due to the fact that FDA does not regulate such remedies there is very little or lack of knowledge associated with such alternative therapies including side effects and safe dosages. Hepatotoxicity reports are an escalating concern and have serious consequences including death, liver failure and transplants but even this has been refuted by the same journal a mere year later(4,5). Conclusion Effectiveness of noni juice is in the eye of the beholder. We could be talking about something as simple as what your belief becomes your realization. Is it really the noni juice, or what you believe it can do for you, and so therefore creating your own circumstances? Noni juice has its advocates and also has its critics. Besides folklore and old wives' tales, there is very little documented evidence that noni juice works. It has a long legacy with the Polynesians for 2000 years, but when you take something out of context from its breeding ground and try to bottle it and make money from it you spoil the effectiveness by commercialization. Noni juice can be effective as preventative measures, but not as a cure. It should be used much the same way as vitamins(3). References: 1. Wang MY et al / Acta Pharmacol Sin 2002 Dec; 23 (12): 1127-1141 2. McClatchey. From Polynesian Healers to Health Food Stores: Changing Perspectives of Morinda citrifolia (Rubiaceae) Integrative Cancer Therapies, Vol. 1, No. 2, 110-120 (2002) 3. B.J. West, C.J. Jensen, J. Westendorf, L.D. White (2006) - A Safety Review of Noni Fruit Juice - Journal of Food Science 71 (8), R100-R106. 4. Stadlbauer et al. Hepatotoxicity of NONI juice: Report of two cases. World Journal of Gastroenterology 2005:11(30)4758-4760
www.FitnessExpertNetwork.com - 924

5. Brett J West, C Jarakae Jensen, Johannes Westendorf. Noni juice is not hepatotoxic. World Journal of Gastroenterology 2006:June 14;12(22):3616-3619. 6. http://www.nonipakistan.com/faq.html#q1 http://www.nonialoha.com/ http://www.tahitian-juice.com/ http://noni-juice-hawaii.com/ http://www.noninz.com/ http://estatenoni.com/index.html http://www.noni-is-good-for-you.com/ http://www.monsieurnoni.com/english/index.php http://www.all-noni.com/index.html 7. Engel, Straus. Development of therapeutics: opportunities within complementary and alternative medicine. 2002 Nature Publishing Group:March Vol 1.229-237

xeronine is a new alkaloid, useful in medical, food and industrial fields; an alkaloid patented by Ralph Heinicke; associated with the morinda citrifolia, derived from the fruits, leaves, bark or roots of morinda citrifolia for the manufacture of a medicament for the treatment of mammals suffering from tinnitus, the medicament also may be made up of lycopene, vitamin C, coenzyme Q10 and an extract from the leaves of Ginkgo biloba, it may be given orally, rectally, introduced through the skin, or inhaled. http://www.google.com/patents? hl=en&lr=&vid=USPAT6436449&id=0GgKAAAAEBAJ&oi=fnd&dq=xeronine

About the Author


Velma Esprit Garnes resides in Gahanna, Ohio where she is a fitness freelance writer, professor and recently inducted into Columbus State Community Colleges Sports Exercise Studies Hall of Fame. She can be reached through her website at: www.studiotemple.com.

www.FitnessExpertNetwork.com

- 925

Weightloss Secrets

www.FitnessExpertNetwork.com

- 926

"Eating Chocolate Ice Cream Every Full Moon Promotes Weight Loss"
By Adam Kessler
Are these the kinds of stories about weight loss that we as health professionals are trying to write to enlighten the public or gain fame and notoriety? I read this story several days ago about some doctor who claims if you limit your flavors and pick a flavor of the day you will lose weight and has the case studies to prove it. Cmon!! First we have the Atkins diet, then the cabbage diet, and now this. I mean if you really want to prey on the many people who are so desperate to lose weight then do a case study on the above title. Im sure you will sell some copies for that book as well. Now, if someone didnt read the story very carefully theyre going to say, Hmmm, Ill start with a bowl of cherries, thats healthy. Then move on to cherry ice cream, then some cherry pie, and lets wash it down with some cherry coke. Laugh, but trust me those people are out there. They are the same people that think a French fry is a vegetable. I shouldnt be too hard on this guy because most of the time the health professionals that have these wacky new fads at least go for something that is usually considered a sin. At least the Atkins diet let you eat bacon and hamburgers, just set that bun down okay. This diet still suggests that you eat fruits and vegetables, except eat one particular fruit for the whole day. Yummy, I think Ill eat apples today. Ill have Fuji apples for breakfast, red ones at lunch, and those green ones for dinner. Is that really going to attract a whole bunch of people to buy his book? Heres my point. It is almost getting to the point where eventually there will be a book called, The Sit Down With Remote in Hand Weight Loss Diet. This is what people want and as a personal trainer, Im getting sick of reading these articles. What was the recent book called, The French Diet??? Look do you really want to lose weight?? Then, Im going to tell you the bad news; you are going to have to work at it. Yes you are going to have to watch what you eat, and exercise. If you notice all these articles on these new diet trends, even this last one on the flavors, they all have a one or two line blurb saying, oh by the way you might want to exercise as well. Im tired of seeing my clients try the latest new diet that has them lose weight only to gain it back and then some. Columbus wake up and smell the coffee. There is not going to be some magic pill that will make you lose weight. If there were, someone would be making money off it. Right now the only people who are making money are all the authors of these so-called diets that are lining their pockets with your hard earned cash, while you follow diets that
www.FitnessExpertNetwork.com - 927

dont work. Or if they do, it only works for a small percentage. Suck it up people. Take charge and control of your destiny. Accept the fact that you will have to exercise for the rest of your life. You will have to watch what you eat, even though you can splurge once in awhile. If you have to lose weight, yes it might take some time, but it will come off (it didnt come on in a day did it?). If you accept these facts and implement them right now, I guarantee you will have a very fulfilling life that will be so much better than wondering how many peaches you have to eat today.

About the Author


Adam Kessler is President of Fitness Planning Consultants. His company focuses on speed and strength development for athletes as well as teaching people to safely and permanently lose weight. He can be reached at www.fitnessplanning.com

www.FitnessExpertNetwork.com

- 928

How To Stay Committed To Your Weight Loss Program


By Adam Kessler
I'm not going to lie, but staying committed to an exercise program is tough. Achieving your health and fitness goals is a lot of work. Even when people hire me as their personal trainer, it still requires some self discipline to eat healthy and do the extra cardiovascular required to see results. Some clients eventually fall to the wayside. To give you the best possible chance to stick with your weight loss program and succeed, I will give you some of the best tips I tell my clients to keep them on the right track. 1. Commit three months at the start of your exercise program: If you commit to this right from the beginning, it will help you not get distracted if you aren't losing weight after the second or third week. It is going to take your body some time to adjust to your new lifestyle change and how fast it adapts depends on how disciplined you are to diet, if you are consistent to your exercise, and your body's own personal reaction to change. After three months though, if you are doing everything that you need to do, you will see some change. You will get inspired and want to continue on to see even more results. 2. Make a long-term goal but focus on the short term goals: I truly believe that you can achieve any type of weight loss goal that you create, as long as you are committed to the program. You will never meet your long term goal in 30 days. That is why it is called a long term goal. Focus on the short term goals and they don't have to be tangible changes. For example, yes you could say I want to lose 1-2 pounds this week, but also make a goal of hitting cardiovascular 5 times in a week or trying to eat 3 servings of fruit for the day. If you make realistic short term goals, you can see little victories easier and over the long hall, become the big victory that you are striving for. 3. Get the support of your family and friends: All too often, I meet with a client who wants to lose weight, but her spouse or children ridicule him/her or discourage the attempts. As someone who understands how you will feel by losing the weight, you need to have a heart to heart with your family and friends and explain why this is important to you. Whether it be for your own health or just to make you feel more self-confident, you need to convey this to them. If they truly care about you, they will help you out in everyway possible. It is always better to have help, especially when trying to achieve a goal that for the longest time you have deemed insurmountable. 4. Join a support group: If your family and friends can't be of help to you, look for fitness support groups out there that will. The Health Rejuvenation program that my company offers has several support groups. We provide a bi-weekly meeting place for local participants, a teleconference call, and a Yahoo! Group for out of town participants. If you are in a group with people who are trying to achieve the

www.FitnessExpertNetwork.com

- 929

same results, this is a wonderful way to remain accountable. Motivation and support permeates throughout the group, to help each other out. 5. Keep a log of your workouts and eating: This will keep you more accountable by seeing what you are doing. You might be less likely to skip a workout or have a poor quality workout, if you can see what weights you worked with last time. Also, you will be less likely to put that doughnut in your mouth, if you know you have to write it down. You can correct the errors in your diet and workout and keep you on the right track for success. 6. Hire a personal trainer: Yeah, I might be tooting my horn here, but my clients tell me that if they have to pay money for something, then they are going to try and stick with it. A personal trainer will put you on the right exercise program and nutrition plan that will best help you achieve your results. All you have to do is follow their instructions. I hope that these tips help you out. I know it sounds simple for me to say, but you have to be patient. You didn't get in your current shape overnight, so don't expect to change overnight. If you follow the guidelines that I suggest, you will be well on your way to achieving that lifestyle change you so desire.

About the Author


Adam Kessler is President of Fitness Planning Consultants. His company focuses on speed and strength development for athletes as well as teaching people to safely and permanently lose weight. He can be reached at www.fitnessplanning.com

www.FitnessExpertNetwork.com

- 930

"Potential Diet Pill Might Cause More Harm Than Good"


By Adam Kessler
The first thing that I think of when I read about the possible first ever diet pill that could be sold over-the-counter was that someone somewhere was saying Ka-ching!! Is this pill really being made for the good of the consumer or is it being made to finally complete the phrase, Boy whoever makes that pill to lose weight will surely make a boatload of money. It still has a ways to go before it could be sold over-the-counter, but the thought of that happening, could do more harm than good. Apparently, people who took this wonder pill lost an average of 6 pounds more than people who took a dummy pill. This research was performed during 6 month clinical trials, so naturally the researchers say that people should only use the pill for 6 months at a time. Okay, problem #1. Who out there thinks that if the people are taking the pill and losing weight that they are going to stop at 6 months? Show of hands please. Keep them raised, I cant see all of the hands. This leads to problem #2. The researchers say that the pills effects ends once people have stopped using it. The testers showed progressive weight gain after discontinuing use of the pill. That reinforces the statement of, please only use this pill for 6 months at a time. Sure, no problem, I will use the pill, lose some weight, then gain it back because the box said to stop after 6 months. Not going to happen. Couldnt you just see people purchasing this on a weekly basis for long durations of time? Im sure the Ka-ching!! guys do. The last problem I have with this is that the article I read had a three line paragraph that is almost overlooked in the article. I see it in all these articles that I read about the latest new diet, trend, or pill. That paragraph is this: The drug helps overweight people slim down only when combined with diet and exercise. This is the fall-back phrase in case the desired results dont happen. Because we all know that people who take this pill will watch their diet, will exercise, and will only use it at 6 months a time. (wink, wink) This is not the answer for healthy and permanent weight loss. They may be able to make this pill to help you lose weight, but it wont give you a license to eat whatever you want. That pizza will still have high sodium in it to affect your blood pressure. The French fries will still contain saturated fats that lead to heart disease. So unfortunately, it goes back to hard work and determination. Eating right, exercising often is the solution not the inconvenience people make it out to be. What happens to the body if you do take this pill longer than 6 months? What are the possible side effects of this pill? Does anyone care? You should. Im not stupid. There are millions of people that are waiting for this pill because they hate to eat right and/or
www.FitnessExpertNetwork.com - 931

exercise. The pill might get you to lose weight, but it wont prevent the other horrible diseases and illnesses that still could be prevented with proper nutrition and exercise. You may want to roll the dice on this pill, but if they already recommend good diet and exercise as a side note, why not make it the focal point of your life and you might be surprised of the outcome.

About the Author


Adam Kessler is President of Fitness Planning Consultants. His company focuses on speed and strength development for athletes as well as teaching people to safely and permanently lose weight. He can be reached at www.fitnessplanning.com

www.FitnessExpertNetwork.com

- 932

Obese Employees Factor in on Bottom Line


By Andrew Voris
In the recent article "weight affects the bottom line" in the Raleigh News and Observer a Duke study says "obese workers cost employers more." According to the article... "...obese employees filed twice the number of workers' compensation claims, their medical costs from those claims were seven times higher, and they stayed out of work 13 times longer after a work-related injury or illness than did workers who are not obese, according to a paper published in the journal Archives of Internal Medicine." But it's not just the obese that are draining companies' profits. The article continues... "Overweight employees took four times the number of days off after being injured or getting sick at work. Mildly obese employees took five times as many days off. The most obese employees took 13 times as many days off." According to Dr. Ostbye... "It isn't just an individual problem, but it is a society problem for sure," Ostbye said. "It is something that employers may want to pay more attention to, because it does affect their bottom line." What employers are doing to fix this problem? "As many as 40 percent of employers are giving workers products, cash or health insurance discounts to lose weight, said Laura Linnan, the study's principal investigator and a professor at the UNC School of Public Health." So what can you and your company do? As the article suggests, a web based program is the most economical and tends to get a good enrollment rate from employees. Here at BodyForm we ran a web-based employee wellness program with a local hospital that included monthly fitness assessments, emailed workout programs, and meal plans as well as a method for the employees to log their workouts and meals. The employer could then check the results of the employees via the web with a simple user name and password. The employer reimbursed the $9.99 monthly fee to all employees that completed 70% of the workouts each month and also awarded the top performers in several categories with special prizes.

www.FitnessExpertNetwork.com

- 933

The whole program was quite the buzz and very successful.

About the Author


Andrew Voris is a certified personal trainer located in Glen Ellyn, IL. He is a former nutrition division coordinator for Health Track Sports Wellness in Glen Ellyn, IL and owner of BodyForm Personal Training. His website is http://www.bodyformpersonaltraining.com

www.FitnessExpertNetwork.com

- 934

"Weight Loss Now, How Can I Lose Body Fat??"


By Andrew Voris
Many have waited for a logical answer to the question, ?How can I lose body fat??. In their search for the answer, many have spent an enormous amount of time thinking, worrying, wasting effort, and spending money. Most to become very disappointed with the negative outcome; either still overweight, a smaller version of themselves with the same consistency, a weight gain due to improper dieting, or even an unused fitness membership due to de-motivation. Not to mention a large stock of miracle diets, fad routines, workout tapes, and other weight loss paraphernalia that 80% of Americans possess in their basements and living rooms. Wouldn't you agree that stories of inconsistent results from diets and weight loss programs are everywhere? Without visible results one can only expect to suffer from discouragement, an inconsistent fitness lifestyle, and the inevitable...the disappointing attitude. I've been watching this take place for the past fifteen years in the fitness industry. Seeing committed people continually get themselves focused on a goal of fat loss only to get their enthusiasm intercepted or dampened by the fallacies of weight loss and fat removal. Fallacies of weight loss are more common now than ever. It seems that every day their is a new and amazing way to remove fat from your body . A unique secret or method that has been discovered to remove the disgusting fat deposits away from our waist, thighs, glutes, arms, and everywhere else the gruesome nutrient seems to want to hang around. Some popular misconceptions are I'll lose weight first then tone, or I'll use higher reps to lose more fat, or I'll eat low carbohydrates (carbs), or I'll drink this shake, its got this chemical in it, I'll do sit ups and lose fat around my waist, the list can go on and on. I feel similar to the frustrated researchers of the John F. Kennedy assassination. They have the proof, the evidence, and the motives of a conspiracy. However, because most people have a hard time hearing the simplicity of the truth, they continue to choose the path of least resistance and follow the crowd. It is my goal to help you overcome the falsehoods of the body fat loss conspiracy that is meandering around every television set, fitness center, and exercise magazine in the country. Be prepared.

www.FitnessExpertNetwork.com

- 935

This program dramatically sets apart the truth from the quick fix. Its the nuts, bolts and tools required for proper fat loss. If you think this booklet will only require a quick glance, you may be disappointed. Take the time to read and study this monograph page by page. Take time to master each step. Follow the simplicity of this plan. Add a touch of common sense. You will be amazed with the results. There are no miracles, no secret codes, and no supplements to buy. These steps are timeless. Use them throughout your life, regardless of what level of fitness you attain. Stay toned, sculpted and say goodbye to unwanted body fat forever. Step 1 We must start with this to remove the biggest fallacy of weight loss, spot reducing. This is to remind you that the only way you can spot reduce fat off your body is with a surgical procedure. You cannot burn fat by weight training or resistance training. You have a better chance of washing your car and then miraculously finding that your house is clean also. Body fat burns systematically, from everywhere at once. Generally, this process starts when you lower your calories or increase your activity level. Some are still doing hundreds of sit ups, waist bends, and leg lifts thinking these areas will tighten up because of the constant burning. I sympathize for people when they tell me, I'm really trying to trim up this waist, I'm doing a hundred million sit ups a day. Or the famous girl from a popular TV show when she responded to a question some talk show host asked her. He wanted to know her secret to a great stomach. Oh, I do a hundred sit-ups a day!? she responded. Get a clue! Please remember, weights build and maintain muscle, and diet and cardio burns fat. When you do a weight training exercise and feel a burn in a certain muscle group, what your feeling is the muscle burning not the fat burning. If you want to lose the soft stuff around your waist or thighs and you do waist or thigh exercises your not burning fat your building muscle. This goes for all areas of the body. Some of the popular ways people try this type of magic are doing butt exercises to make the butt smaller (wrong)! Doing arm exercises to lose the fat in the back of the arm (never)! Doing inner thigh movements to get rid of the soft spots on the inside of the leg (impossible)! You have a much better chance of building those areas bigger than you do of making them smaller. If you want to lose fat, remember it burns systematically off your body. Step 2

www.FitnessExpertNetwork.com

- 936

Before you even think of starting a fat loss program you must recognize and identify exactly what you want from it first. Properly identifying and recognizing what you want will make all the difference in the world! The story of a client of mine really explains it all. I was employed as a fitness center manager. My office was positioned so I could see every member as they entered the gym area. I had an office door that had one of those glass windows in the center of it. As I was doing my paper work one day, I felt someone looking at me . I looked up and saw a young man with a very odd looking expression on his face. He was motioning as if he wanted to come in and talk. He had a not so happy, frustrated look on his face and it looked like I was in for a membership problem. I waved him in and found out that it wasn't a membership problem. He introduced himself to me as a member who wasn't really using his membership. He went on to tell me that he was in his third year of trying to be a consistent exerciser. He was trying to lose weight but it never worked. He was 5'6, 265 lbs. and only 31yrs old. Let's just say that the weight wasn't all muscle (to say the least). I asked him what type of workouts he had done. He had tried everything. Fad diets, workout tapes, home programs, treadmills, miracle diets, meat grinders, toothpicks under the fingernails, nothing worked! After some more discussion I also found out that he hadnt done any of them for more than 4 wks. He didn't know why he lost motivation immediately after he started. I asked him if he had properly identified his major fitness goal. He explained to me that he wanted to lose about 100 lbs. As quickly as he was explaining his goal I was identifying his key obstacle. I asked John if he had ever heard the old adage about goal setting. It was about looking at the top of the big mountain before climbing up. That can be kind of intimidating. I encouraged John to change his general 100lb. goal to something smaller such as 1 lb. of fat loss per week. It's not as overwhelming, allowing him to focus on a smaller 1 pound rather than large intimidating 100 pound goal. He agreed. He decided to pursue that one pound per week goal. John came back 3 months later. I instantly recognized his changed attitude. It was obvious that he had lost a significant amount of weight. He explained to me that according to the scale he is 5 pounds lighter than he was at our previous meeting. However, according to his body fat percentage, his clothes size, and the favorable reaction he gets from people when they see his change, he actually benefited much more. He removed 12lbs. of body fat . He gained 7 lbs of muscle.

www.FitnessExpertNetwork.com

- 937

If you're asking yourself how he achieved more results in three months than he did in three years, the answer is this: he completely identified what he wanted in small believable parts. In order to be successful at burning fat, you must recognize exactly what you want and break it into small parts. Once you do this you will have a much better chance of succeeding. Our mind likes it when we make it easy for it to see things we want it to accomplish. Our mind wants to go after easy goals. It's easy! You can make it a simple process to get your goals reached when their small and achievable. Also, if John had that ?visible? goal three years ago, he would not have given up as quickly. You can reach any goal you set if you break it down into small parts. After that, write it down and read it daily. Write down exactly how much fat you want to lose. What your number one goal is. Take some time right now and identify what you want and then break it into small parts. If you skip this crucial step you can expect to resemble John during his first three years. An unfocused goal setter. He knew where he wanted to go. However his goal wasn't completely identified so he didnt know how to get there. Do it now, recognize it, break it down, then write it down and read it often. Step 3 Without this action step, your expectations for results may get unfocused. It reminds you to use your common sense when thinking of losing fat. It has to do with the difference between muscle and fat. It keeps you correctly focused. I make this point first because 9 out of 10 people who start exercising, start because of a desire to reduce size. Some forget to use their common sense. They forget to take in consideration the simplicity of how the body works. Blindly, most just want to see that weight come off. First of all, if your goal is to lose weight, you want to lose fat, not muscle or weight necessarily. Think of a pound of fat which has a caloric consistency of 3500 calories. If you took one pound of fat and put it in front of you it would equal a grapefruit in size. If you take a pound of muscle which has a caloric consistency of 600 calories and put it in front of you it would equal an orange in size. Looking at both youll find that they are both the same weight but one pound of fat is bigger and takes up a lot more room. If you lose 10 grapefruits off your body , and gain ten oranges, and they both individually weigh one pound, you would be the same weight but a lot smaller afterward. Because of this size difference you may see your clothes get bigger on you, your inches go down, and people telling you that it looks like you lost weight. However, if you get on the scale you may stay the same weight and appear to be a lot smaller. This happens when you do a regular exercise program because you always initially build muscle. Usually 2-4 pounds for a woman, and 5-10 pounds for a man. This can happen within the first few months.
www.FitnessExpertNetwork.com - 938

When measuring your results by the scale, you may be heavier or the same weight. This is because you will build muscle faster than you will lose fat. But after your muscle building slows down, after the initial growth period (1-3months), you can count on seeing fat consistently peeling off your body. You can lose 1-2 pounds of fat a week. Imagine losing a pound of fat every week! That's 52 pounds in one year (imagine 52 grapefruits off your body) . So remember to use to use common sense when thinking of fat loss: don't just think of weight loss. Step 4 Most fat-loss failures could be avoided if people will just absorb this next step. This helps you to remember that by doing weight training you can prevent committing exercise suicide. Here's why: If everyday you willingly lost muscle off your body, don't you agree after a while you wouldn't be around much longer? It would be like you were intentionally trying to kill yourself, right? Dont you agree, that deliberately letting this happen could be perceived as a ridiculous method of suicide? Thousands of exercisers everyday are doing this. They don't directly commit suicide, they do it on the installment plan! They even confirm it with remarks like I'm going to lose weight first then I'll tone. Or, I don't want to weight train now, I'm waiting until after I lose the weight. My bones quiver when someone says those phrases within listening range. They do this type of suicide by trying to diet without weight training, (or something totally different but with exactly the same result), they do cardio exercise before weight training. It's all categorized as committing exercise suicide on the installment plan. I'm going to explain to you how this happens. I'm also going to show you how to prevent these catastrophes. I feel its time to stop the violence! Its time to set the record straight. First lets look at the annoying habit of dieting without weight training. I call this the ?I want to lose weight first then tone? disease. The reason this fallacy started in the first place is because if you think about it, it appears to make sense. You have to lose your fat first in order to then build up muscle. That statement may sound sensible, but dont be deceived, it's not! This is where the exercise suicide comes in. (If Dr. Kavorkian only knew). Our bodies are programmed to prevent starvation. Imagine your body has 3 separate sources for food: muscle (protein), fat and carbohydrates. Fat contains 9 calories per one gram and muscle and carbs contain 4 calories per one gram. Fat is more valuable to your body because it has more calorie burning power in case of starvation. It has nine calories as opposed to four. This means that in case of starvation
www.FitnessExpertNetwork.com - 939

one gram of fat would last longer for food supply than one gram of muscle (protein) or carbohydrate. Fat would have a longer calorie burning period since it has 9 calories per gram and muscle and carbohydrates have only 4 calories per gram. Imagine you needed money and someone asked you ? Do you want 4 dollars or 9 dollars?? You would undeniably pick the nine. The 9 dollars would last you longer and provide more usefulness. Same with your body. It would rather have the 9 calories from fat rather than only 4 calories from carbs or muscle (protein) because 9 calories provides more use (more valuable). When you diet, your body burns more calories and at the same time consumes less calories. This gets your body nervous because it thinks its getting ready to starve. So what does it do? It says, ?Since Im starting to starve with this diet, I better prepare and hold on to my most valuable form of food, fat. Instead of using fat for energy, like you want it to do, it has to hold on to fat (retain it) because of starvation alert. It then uses carbs and muscle for energy instead. To sum this up, your body thinks its starving and fat is being hung onto for dear life! You give your body no choice but to use muscle for energy. Carbs may be used in the process too, but when dieting, there are little available due to calorie reduction. So why can't the body use muscle (protein)? Using muscle is obviously detrimental. Burning muscle (protein) is like burning wet wood in a fireplace. It's ineffective and unproductive. In any case, using muscle (protein) for energy has this end result: you lose muscle and become a smaller version of yourself with the same consistency. If this was taken to the extreme it can be called suicide because you are gradually killing yourself, i.e., physically and voluntarily deteriorating your muscle (committing exercise suicide on the installment plan). There is a way to prevent all this! Incorporate weight training into your dieting plan. Weight training builds muscle . When you weight train and grow muscle you send a message to your body that tells it that it is not starving, its growing! It tells your body that its okay to go ahead and burn fat for energy. You're preventing the starvation process because you're adding muscle through weight training. When you weight train you build muscle. This signals your body that its growing and healthy, not starving and dieting. By weight training you speed up the metabolism. This too helps burn fat and also lets your body know its not starving. Starving bodies don't get faster and bigger! Your body knew this all along, now you do. By building up muscle through weight training you allow your body to burn fat and lose fat faster. So the proper saying should be, I'm going to tone first then lose, instead of lose first then tone. One more thing.

www.FitnessExpertNetwork.com

- 940

As I just said, when you weight train you speed your metabolism and you really help out the fat burning process. Here's why. Muscle to your body is like an engine to a car. The bigger your engine the faster it goes! If you went out and added an extra cylinder to your cars engine it would be faster. When you build muscle it speeds up your metabolism and is like adding an extra cylinder to your body. As an extra cylinder in your cars engine would make it faster. An extra cylinder in your body makes your metabolism go faster too. Approximately 50 extra calories a day are burned when you weight train. This 50 calories a day may not seem like much, but over 7 days that's 350 calories. After 10 weeks that equals 3500 calories. That happens to be the caloric consistency of one pound of fat! So when you weight train you get a bonus fat loss. Fat (the size of one grapefruit) will systematically burn off your body every 10 weeks just for adding one pound of new muscle. As I said earlier, dieting without weight training isn't the only way you can be considered suicidal in exercise. There's another way too. Ive been watching exercisers do this for years. Not only do they slowly commit exercise suicide by doing this, they also cause zero results from their exercise routine altogether. It's when an exerciser walks into the gym, fitness center or their own exercise facility and they start doing a cardio exercise before they weight train. They do a full cardio session then start pumping the machines or free weights. I'm talking about a warm up. A five to ten minute cardio warm up is okay. I'm talking about a 20-60 minute cardio session. The cardio session could be walking, running, jogging, biking, aerobics, treadmill, or even a walk around the park. The point is they do this first and then they weight train. This is wrong! Remember we were talking about your body having three separate food sources, fat, muscle, and carbs? Well, it loves to use the carbs first. When you do a full cardio session before your weight training routine you use mostly all the carbohydrates your body has available. When you weight train right after, your body searches for an energy source to use while weight training but can't find one. It wants to use carbs but you just spent them on the cardio. It can't use fat because fat requires oxygen to be burned. (When you weight train you contract your muscles. Veins and arteries that deliver fat burning oxygen to your muscle get constricted. When this happens they are unable to deliver oxygen for fat burning purposes.) Your body is then forced to look for an alternate form of energy to support this weight training. It looks for carbs but they are all gone. It tries to use fat but the veins and arteries are being squeezed and constricted. Your body has no choice but to use itself for energy and feed off of your own muscle mass.

www.FitnessExpertNetwork.com

- 941

The result: you become a smaller version of yourself with the same consistency, i.e., exercise suicide on the installment plan. Do weight training first! When you do weight training first, you put your body in a win-win situation. Your body wins because it gets to do what it wants to do. It uses carbohydrates for energy first. Your body also wins because it gets to use carbs during weight training (like it's supposed to) rather than using its own muscle mass. Make sure you do cardio session after you get done with weight training. Most of your carbs will be burned, and as long as you don't get out of breath and deplete your oxygen supply, after a few minutes your body will be using fat for energy. The point is your body can only use muscle or carbohydrates during weight training. It cant use fat directly. If you deplete your carbs before you start weight training with cardio, you leave it no choice but to use muscle. Here's a quick hint for you when doing cardio session after weight training. Always go at a pace where you can carry on a conversation without having to huff or puff to catch your breath. This will guarantee enough oxygen supply for fat burning. By doing this action step you will be an alive, toned, sculpted, and an enthusiastic exerciser! Step 5 You must remember to always have a steady income of fat in your diet in order to lose fat off your body. Incorporating fat in your diet is like having money in the bank. If you have some money in the bank, and you have a steady income coming in regularly, you dont mind spending some of that money in the bank. BUT, when you have money in the bank, but no steady income, what do you do with that money in the bank? You hold onto it and use it sparingly. This is precisely how your body thinks. If your body sees that you don't have any fat intake, it gets nervous and thinks your starving. It will not release body fat for energy. The message is to always consume 15% of your diet from fat. Don't be afraid to eat something you really love at least once weekly. Make sure you pick a day and time and stick to it. Marty, a previous client of mine, is someone who loves this concept. He really started to see results when he incorporated a cheat meal once a week. There was a problem though. He kept changing the cheat day. Originally his day was Sunday. One Wednesday, I saw him eating in a pizza place at the local shopping center. I approached him cautiously. I didn't want to give him any time to think of an excuse. I said, Marty what are you doing here?? He said, Oh hi, I didn't tell you, I changed my day to Wednesday now, its not Sunday anymore. I asked when he had decided to make the change. He said, Just recently when I walked by this pizza place. A couple of days of cheating will never hurt anyone that bad
www.FitnessExpertNetwork.com - 942

but too much inconsistency and flexibility definitely will. Include a good percentage of fat in your diet and eat a desert or something you really enjoy one or two times a week. Step 6 Write down everything you eat for three days. Do this on three days that your not pigging out. Do it on three average days of eating in your life. Write down every piece of food or drink that goes into your mouth. Before you do the action steps that follow, you must write down everything you eat for three days. Doing this will allow you to do a caloric maintenance level check. This tells you how many calories your body requires on a daily basis to operate and maintain your weight. Doing this will let you adjust your calories to whatever specific goals you have. If you sporadically try this action step, your attempt at any specific fat loss goal will certainly fail. You must, like everything else, be consistent for it to work. Losing weight, gaining weight or maintaining weight is simple when this formula is adhered to. Heres what you do. Get a little note pad and take it with you everywhere you go. Start writing down everything you eat, every morsel of food or drink that enters your mouth for three consecutive days. After three days get a little two dollar calorie book from the supermarket and add up your calories. Just the calories. This gives you a great idea of how many calories it takes your body to operate every day. To maintain your present weight. Let me repeat. Write down everything you eat or drink for three consecutive days. After the three days add up the caloric content of everything. Now, after you have done all of the above divide the total. This is the magic number. This number indicates the calories it takes your body to operate on a daily basis and to maintain your current weight. By choosing from the 4 food groups, youre ready to start developing your eating plan. You can now effectively lose weight, gain weight or maintain weight. A quick warning. If your like 95% of the people I have done this with, you might be saying, I don't have to wait for three days, I know what I eat already, it's in my mind!? Or, maybe your saying, My diet is so bad, I eat all junk, or I hardly eat anything at all. It doesn't matter! You must have the discipline to write everything down for three days or you will not formulate a proper eating plan. Step 7 In order to lose body fat, keep your energy levels high, and keep your thinking capacity normal, you must follow this next action step. This will help you remember that you must have the proper serving of each food group included in your eating plan.
www.FitnessExpertNetwork.com - 943

It's quite easy to do. All there is to it is to follow the Recommended Daily Allowances (the US government pays for all the work). Don't be concerned, in this case, the government is right on the money with there recommendations. Forget about any dieting concoctions you've tried or heard about. Low carbohydrates, high carbohydrates, high cal or low cal is all a confusing waste of time. There is no quick fix, miracle diet, or any other magical potion . Since 1982 I have tried every diet, eating plan, and fad there is. Eating is simple. Don't complicate it by thinking youre different. Those roads lead to nowhere but inconsistency and frustration. Just follow these next serving recommendations when formulating your eating plan. Unless you have some sort of nutrient deficiency, you need not sway from what the US government spends millions of dollars to give you. Your goal in eating should be to get the proper servings from the RDA and the four food groups. This is regardless of what your goals are. The RDA for adults is 2 servings of meat or high protein, 2 servings of milk and dairy, 4 servings of fruits or vegetables, and 4 servings of cereal and grains. A serving of meat is about a four ounce piece of any type of meat. The serving size for vegetables, fruit, cereal and grains is one cup. You can get a list of the foods in each book free off the Internet or by requesting it from the federal government directly. Eat a minimum of four small meals each day consisting of these groups ,no questions asked! They will keep your metabolism going, your energy level high, and your functioning capacity primed. If you feel you have a very slow metabolism, you can increase your meals to 5 or 6. These are not 7 course meals I'm referring to. They are 1-3 regular meals and maybe 2-3 healthy snacks. So when you go grocery shopping keep a list of the food groups. Let your shopping revolve around them. Change your eating habits if they do not match the RDA. You will be thankful when your feeling great, looking great and staying healthy. Step 8 This step is simply meant to inform you that 60% of your eating plan must consist of carbohydrates (carbs). Never do a zero carb or even a low carb eating plan. Unless you enjoy feeling weak, looking scary, becoming moody, and appearing stringy. If you like those things cut back on your carbs and warn those who see you on a regular basis. The people who do this type of eating are usually the ones really determined to lose weight. This does nothing but drop water weight. (You see a weight loss from water loss-this is not good). Your body is 70% water. Every gram of carbohydrate in your body attaches to 3 molecules of water. When you eat low or zero carbs, the water leaves the body due to the lack of carbs present.
www.FitnessExpertNetwork.com - 944

When this happens, your body panics because it thinks it is starving. Then you know what happens...it will not release any body fat. You then leave it no choice but to burn muscle for your everyday energy. You have then lost water and muscle, not fat. Youll feel as productive as a car driving down the highway with flat tires. When you eat high carbohydrates (high meaning in proportion to your eating plan) you feel energized, clear headed, and able to endure a workout properly. Eat carbohydrates! Remember that rice, pasta, potatoes, bread, cereals, fruits, veggies and the like are the preferred carbohydrate fuel for the human body. They are the main energy source. This is one of the reasons why the fruit, veggie, bread, and cereal group requires 4 servings in each category. Unlike the meat and protein group which requires two. Step 9 This step is the logic behind losing fat. This reminds you that you must initially subtract calories from your caloric maintenance level to lose fat. You formulated your maintenance level when you did Step 6 and wrote down all your food intake for three days. Subtract calories from the magic number of calories determined from Step 6. This will put your body in a caloric deficiency and ready to lose fat. How many calories per day do you need to subtract from that number to lose fat and create a caloric deficiency? A realistic goal of fat loss is one pound per week. One pound of fat consists of 3500calories. Divide the 7 days of the week by 3500 calories which equals 500 calories. Subtract this amount of calories from your original caloric maintenance level and youll lose one pound of fat a week (provided you are following the other steps). Let's say the number of calories it takes to maintain your weight was originally 2000 calories a day. You would then formulate an eating plan to fit in 1500 calories a day. Again, first find out how many calories it takes you to maintain your current weight by doing Step 6. After that, subtract 500 calories from the overall caloric intake number then arrange the content of your food to fit RDA standards and the 4 food groups. You will now start to lose weight and fat. After you hit a plateau, gradually and slightly continue to decrease your calories every few weeks. Once you get as low as 1200 calories a day its time to stop decreasing your calories. Anything lower than 1200 calories is a nutritional risk for you. This leads to step 10. Step 10
www.FitnessExpertNetwork.com - 945

If your calories get to 1200 and you still want to lose more fat, do this next action step. Its actually two action steps in one: Add activity and increase your meal frequency. Lets look at the adding activity first. Adding activity will decrease your calories in addition to lowering them from food intake. You can do this by walking, doing the stationary bike, maybe a light jog or maybe adding some sports to your agenda. Whatever you do remember every 30 minutes of light to moderate activity burns about 300 calories. This is a great way to lose weight if you dont like to decrease calories and you like to eat. The next part of this action step is to increase your meal frequency. Eating many mini meals throughout the day will keep your metabolism high and your body burning fat throughout the day. (Don't confuse mini meals with Happy Meals, these are mini meals.) The best way to do this is to pre-plan your meals ahead of time. The minimum you should eat for fat loss is around 3-4 meals a day. If you really want to be a fat burning machine then increase to 5-6 small meals a day. For instance you may eat some oatmeal for breakfast, then chicken, rice and veggies for lunch. A piece of fruit a couple of hrs. after that. Another piece of fruit, a meal replacement shake, or some yogurt 2 hours later. For dinner some beef, potatoes and salad. Maybe a tuna, chicken, or plain salad a few hrs. before bed. This is the best way to lose the fat pounds. Especially if you have a slow metabolism and you enjoy eating like me. I love food, so I eat many mini meals throughout the day. I stay satisfied and am less likely to binge when I see my favorite junk food around. Basically, the gist of this is if you want to lose fat or weight you must burn more calories than you consume daily. Review STEP 1: Realize that you can not spot reduce fat. It burns systematically. STEP 2: Properly recognize and identify your goal, then break it down into small parts. STEP 3: Use common sense and expect fat loss not just weight loss. STEP 4: Weight train regularly to avoid exercise suicide (losing muscle). STEP 5: Incorporate fat into your diet and never remove fat totally from your eating plan. STEP 6: Write down 3 days of food intake to discover your caloric maintenance level. STEP 7: Follow the RDA to create the proper eating plan and food variety.
www.FitnessExpertNetwork.com - 946

STEP 8: Never eliminate carbohydrates from your eating plan! STEP 9: Calorie reduction is the initial physiological step to trigger fat loss. STEP 10: Do calorie burning activities and eat frequent meals to enhance fat burning. What To Do Now? As a fitness expert, let me tell you...the biggest mistake anyone can make IS TO TRY TO LOSE FAT WITHOUT PROPER INSTRUCTION! Many people believe working with a personal trainer is too costly. This couldn't be further from the truth. If you think about, people spend all kinds of time and money on things in life that really don't help their health and appearance. Things such as junk food, alcohol, cigarettes even drugs, all which tear down health rather than build it up. Unfortunately, people spend more money and time participating on these things rather than their health and fitness. Some people even spend money on supplements, which is good, however without the proper program supplements can't do much! One of the worst things you can do is try to formulate or implement your own weight loss program without the help of a professional trainer. Even a few sessions can get you going in the right direction. What harm would it do to get some correct instruction every so often? Imagine having someone to call anytime to answer any questions you have? Think of how much time and effort you can save! Having someone show you exactly what to do to lose weight is exactly what you need, now that you have the proper system!

About the Author


Andrew Voris is a certified personal trainer located in Glen Ellyn, IL. He is a former nutrition division coordinator for Health Track Sports Wellness in Glen Ellyn, IL and owner of BodyForm Personal Training. His website is http://www.bodyformpersonaltraining.com

www.FitnessExpertNetwork.com

- 947

Burn Your Fat Pants


By Andy Salazar
7 sure fire ways to lose weight, drop inches, and burn your fat pants forever. Most of us have been there, broken down and bought a pair of pants that were bigger, because we got tired of squeezing into our smaller ones. I'm going to give you 7 fitness tips that will have you in your skinny jeans before you know it. Never wear fat pants again! 1. Set realistic goals: Take it slow, don't go all out only to burn yourself out after a couple of weeks or months. Start off by making small changes to your lifestyle, and eventually you will move on to bigger changes. Write down specific short term goals and aim for them. 2. Meals: Preplan all of your meals. When you are prepared you make healthier food choices, and don't just fly by the seat of your pats and go through whatever fast food restaurant is closest. 3. Spread your meals out: try to eat 3 meals and 2 snacks everyday. This keeps your blood sugar levels even, and helps to avoid overeating. There are 3500 calories in one pound of fat, if you can burn 500 more calories then you consume everyday of the week, you will lose a pound a week. 4. Drink lots of water: drink at least four 16oz. Glasses of ice water a day, and you will burn an extra 100 calories a day. Water is a natural fat burner, and has several other health benefits, like healthier skin, improved energy, and it helps to remove toxins from the body. 5. Exercise: 30 minutes a day in some sort of continuous physical activity. Walking, running, cleaning, house cleaning, mowing the lawn, lifting weights, etc. Walking 4 days a week, and weightlifting 3 days a week works best. Resistance training helps your body to burn calories easier, the more muscle your body has the better you will burn calories. 6. Fitness Plan: Make you fitness plan easy, and non-intimidating. I see a lot of people that go over board with their fitness plans, and burn out. Make your fitness plans flexible, so that they fit into your schedule and busy life. Any exercise is good exercise as long as you are not sitting down watching television, and eating. 7. 3 Hour rule: If you are going to be very active after a meal then feel free to eat more calories, but if you are going to be sedentary then consume less calories. Always think about what you will be doing up to three hours after you eat. Follow these 7 sure fire ways to burn your fat pants forever, and never wear then again. Remember set realistic goals, and see them through. Your body, mind and soul will thank you for it.
www.FitnessExpertNetwork.com - 948

About the Author


Written by Andy Salazar C.P.T. Owner: Empower Fitness Training 219 N. Encina St. B Visalia, CA 93291 (559)636-3488

www.FitnessExpertNetwork.com

- 949

The Secret Truth to Losing weight


By Andy Salazar
We live in a world of instant results and gratification. We want things as of yesterday. We want instant food and instant results from dieting and exercise. I'm going to let you in on a secret, shhhhh. Don't tell anyone, but all true and lasting things take time. What ever happened to just being healthy? According to the news, you're either too skinny or obese. It's like weight and body style are the only things there are to talk about. Let's talk about solutions or healthy body types according to an individual's age and sex. Everyone has an opinion, but nobody seems to have the answers. I'm here to tell you the answer is not as tricky as you may think. Okay, first you need to purchase every piece of exercise equipment you see on an infomercial, because they are all guaranteed to flatten your tummy and tighten your butt. Oh yeah, and you better get some of those miracle diet pills that melt the fat right off of your body. Come on people, does this make any sense? Do you honestly think that just 10 or 15 minutes on some super exercise equipment is the answer? I know what your saying, but the infomercial was so good. Now, you're beginning to wonder what the secret is, but first lets go over the list of top reasons why people don't take the next step to losing weight and getting in good shape. 1. 2. 3. 4. 5. I don't have time to eat right and exercise. I don't know where to begin. I don't feel I deserve to look and feel good about myself. I've lost hope. I think it is impossible, so I've stopped trying.

Do any of these excuses sound familiar? I have heard them a thousand times. Lets break each one of these excuses down. 1. I don't have time to eat right and exercise.... Well tell me when is a good time to take care of yourself? You brush your teeth and comb your hair in the morning. Why not look at eating right and exercising in the same light? 2. I don't know where to begin.... Starting is half the battle. A body in motion is better than sitting on the couch. Get up! Walk the dog. Wash the car, etc. If you really get serious, take advantage of a free session with a personal trainer. 3. I don't deserve to look and feel good.... Now this is just nonsense. Everyone deserves to look and feel better about him/herself. Don't be so self -deprecating. 4. I have lost hope.... It is never too late to get things right. You will feel so much better when you do.
www.FitnessExpertNetwork.com - 950

5. It's impossible.... It's only impossible if you don't try. Okay, now to get back to my secret revelation. Are you ready? Eat less and exercise more. There you have it. Now the question is, what are you going to do with it? Trust me, it really is that easy. There are 3500 calories in one pound of fat. If you can burn 500 more calories than you consume everyday of the week, you will lose a pound a week. If you want to lose 5 pounds it should take 5 weeks, 10 pounds in 10 weeks, 15 pounds in 15 weeks. I know you were expecting some miracle diet. The truth is, diets don't work. You can only deprive yourself for so long. Changing the way you look at food and fueling your system is key. Over consumption in all areas of life is bad, but it only effects your midsection with food. I say eat what you want, but consume less of it. The food still tastes the same regardless of whether you eat one bit or all of it. So eat only till you are satisfied. Most of us know how to eat healthy, but we choose not to. Making simple changes to your diet, like switching from regular food items to low fat items will drastically cut your calorie intake. Preplanning your meals will cause you to make healthy food choices. Eating 5-6 smaller meals will spread your calories out and keep your metabolism working all day. Drinking four 16z.glasses of water a day, you will burn an extra 100 calories. Try not to consume extra calories in the form of beverages. Plan on having some sort of physical activity for at least 30 minutes a day. Start counting your calories. It is really not that difficult. After about two consecutive weeks of counting your calories, you will not even need a calorie counting book. You will be able to calculate it in your head, by grouping foods together according to their groups. Losing weight really is not that tricky, but it does take a conscious effort on your part in order to make it last. Trust me your health and body are worth putting in the effort to feel and look better. Science and time have proven that if you do not take care of your bodies, health problems are sure to happen. Heart disease, strokes, type 2 diabetes, cancer, sleep apnea, and osteoarthritis are all health related problems that arise due to being over weight. The secret to losing weight and keeping it off is not really a secret at all. You knew the answer all along. It's just easier for you to try that miracle exercise equipment or weight loss supplement, and then be disappointed when you do not see results. Choose today to change your mind- set on diet and exercise and begin a quest to a healthier, fitter you.

About the Author


Written by Andy Salazar C.P.T. Owner: Empower Fitness Training 219 N. Encina St. B Visalia, CA 93291 (559)636-3488

www.FitnessExpertNetwork.com

- 951

OBESITY ON THE RISE!!


By Babe Mooney
Statistics indicate that at any given time, approximately one-quarter of all men and onehalf of all women in the United States are dieting to lose weight. Why is it then that the United States obesity rate is increasing not decreasing? The fact is, diets dont work! If dieting doesnt work, are we doomed to be overweight? No! There is hope and unbelievably it is a very simple solution. Eat healthier and move more. Burn more calories than you consume. Wow, if it is that simple why is obesity on the rise? Why do we feel the need to diet? I said simple not EASY. A typical day for an adult:

Up at 6:30 am, out the door with a cup a coffee (no breakfast) by 7:30 am At the office by 8:00 am Starving by 10:30 am, so you hit the pasty cart that comes around each day Grabbing a burger at lunch or miss it all together and hit the snack machine by 2:00 Leave work to rush off and pick up the kids A quick drive thru dinner on the way to ball (ballet) practice. Home in time to drop into bed Start the merry-go-round cycle again tomorrow, and over and over

Look familiar? Now you tell me, where in there, did you eat anything that in the least way resembled healthy and the only moving you did was to rush from one thing to the next. If we do that day after day, is it any wonder that our weight continues to rise. Remembering, at some point a large percentage of people will add into the cycle a fade diet. Unfortunately, we will stay on that cycle until something intervenes. The most common deterrent to that cycle is a health scare of either a heart attack or a strong warning from our doctor. The simple but not easy solution is you have to get off the merry-go-round before it is too late. You should not and can not wait for a deterrent. You must take responsibility for your health and the health of your families. When you have health as a goal; things will change. When you decide to eat healthy, you will have a breakfast even if it is just a whole grain cereal and a piece of fruit. Youll buy fruits and veggies that you can keep with you to eat between meals. Youll plan your meals so youre not dependent on fast food.
www.FitnessExpertNetwork.com - 952

When you decide to move more, you can park as far away from work as possible, and take the stairs instead of the elevator. You can go for walks at lunch, with your kid or spouse after dinner instead of dropping in front of the TV. It takes time and effort. Remember anything worth having is worth working for and what could be more worth having than your health? Eat healthy and move more. You deserve to live a long and healthy life.

About the Author


Babe Mooney is the owner of Fitness Together Arden Arcade in Sacramento, Ca. and is the feature writer for Health and Fitness Sacramento. Her website is http://www.ftardenarcade.com

www.FitnessExpertNetwork.com

- 953

The Three Keys To Any Successful Exercise Program


By Bob Mittleman
I often sit down with clients and discuss what it will take to be successful when they embark on an exercise routine. To a person, each one is looking for the magic key or formula. However, there is no magic key or formula. It all boils down to three simple steps: Weight training, Cardio and proper Nutrition. Not one is more important then the other. The average person should attempt to get in two to three days a week of weight training. Ironically, as someone gets on with age, it becomes more important to weight train. How to weight train is a different story. It all depends on the individual and what goals they have. Most need to improve their overall appearance and then begin a maintenance program. When done properly, a weight training program will lead to a better way of life for the present and future. Cardio training is probably the least favorite of any exercise program. Its boring. It takes to long. I dont have the time. I sweat to much. These and others have been heard countless times as excuses for not including a cardio program in ones exercise routine. Bottom line, they are excuses and if not overcome, all the work that is put into weight training would be for naught. Cardio is a key component to ones success. In the beginning, one only needs to get in 5 -10 minutes a day. As the individual improves, they can increase it to 15 minutes to 45 minutes a day. It has been found that cardio is a major factor in fat reduction and improving lean muscle mass. You can also add that cardio has the ability to lower ones resting heart rate, lower blood pressure and reduce stress. Why would any one not want to incorporate it into their lifestyle? Once my clients overcome their fear and/or disgust for cardio training, they thank me. It actually becomes fun for them. Proper nutrition wraps around an entire successful program. You can weight train and have a great cardio base but if not eating properly, you will waste your efforts. Eating properly can be done so simply by following basic steps. The key step of them all is eating supportively so that the body has enough fuel to burn during exercise and enough fuel for the muscles to recover properly after exercise. A successful exercise program involves incorporating weight training, cardio and proper nutrition. Not one area is more important then other. The amount of time spent in each category may vary depending on the individual. Before embarking on a program, one should have a proper health assessment and evaluation conducted. By doing so, the individual can have pinpointed their strengthen and weaknesses. An evaluation will point out ones body fat, lean muscle mass, resting heart rate, recovery heart rate, flexibility and core strength. With all that information in hand, a program can be designed properly
www.FitnessExpertNetwork.com - 954

that will lead to dreams being achieved and a happy/healthier lifestyle ahead. Who would not want that?

About the Author


Bob Mittleman is the former coach of the Greater Long Island Running Club Men and Womens racing teams. When not coaching, he is the owner/operator of Fitness Together in Woodbury, NY, part of the Fitness For Life Franchise Corporation. His approach to fitness combines extensive knowledge of physical training, nutrition, and motivation to ensure success. He has been quoted in the Wall Street Journal, Long Island Business News, Southampton Press as well as being interviewed on WLIE 540AM. He was recently involved with the development of How to feel great at work everyday authored by Deborah Brown, PCC. His website is www.ftwoodbury.com.

www.FitnessExpertNetwork.com

- 955

10 Things Regular Exercise Can Do For You


By Bonnie Murphy
Exercise is the most widely prescribed "pill" today. There is more and more research about the benefits of being fit. Here are just a few of those benefits that you'll receive when you make exercise a part of your daily life.

improve your cardio vascular function (heart and lungs) build and repair your bones stabilize your blood sugar increase your strength improve your balance reduce your body fat elevate your mood create flexibility increase your lean body mass reduce your stress levels

Imagine if you could improve the workings of your heart and lungs without drugs. You can improve their functions by challenging them with aerobic type exercises. The definition of aerobic exercise is anything that elevates your heart rate moderately for a prolonged period of time. An example might be riding a bike for 7 or 8 miles at 65-70 RPMS or approximately 10 miles an hour. If you are more of a walker then walking at about 4 miles an hour for 30 to 45 minutes will improve your cardio vascular system. The thing for you to remember is that consistency is the key to getting healthier!! According to the Academy of Sports Medicine (ACSM) you can do and should do cardio exercises most days of the week for 30 to 45 minutes. If you are just starting a fitness routine and have been inactive for a while; you can divide up your 30 minutes into 3 ten minute sessions. This is to get you started. You will eventually want to work up to doing the whole 30 to 45 minutes continuously. Remember, you are never too old or too sedentary to start an exercise program.you just have to be smart about it!! Osteoporosis is the buzz word of the 90s and beyond. This is a serious disease that destroys bone mass. Exercise is always prescribed for the prevention and retardation of this life threatening disease. When you impact your bones consistently, they get stronger by rebuilding. The stimulation makes them respond and rebuild. Jump roping is an ideal way of impacting bone. Strength training helps retard osteoporosis by making your muscles stronger which in turns makes your bones stronger to support the new strength of the muscles.

www.FitnessExpertNetwork.com

- 956

All Diabetic doctors recommend exercise because they see how important movement is to controlling blood sugar. Each patient is different and should listen to their doctor as to how much exercise and how often. Keeping strong can keep you independent. I just talked to a girl who is 35 years old and is on disability. Her problem was that she let herself gain a tremendous amount of weight and she became disabled. She couldnt do anything for herself. She was stubborn enough to get herself turned around and she has lost about 160 pounds and she is getting into exercise. She has a goal of another 200 pound loss. She was telling me how great it is now to be able to carry groceries up to her apartment. She can do the stairs now when before she was unable to go out of her apartment without assistance. Balance is something that is lost over time. Somewhere in our 30s we begin to lose our sense of balance. Again, we can improve on that loss by challenging ourselves. Stand on one foot and count to 10. Simple little exercises can be done to tackle our losses. I think that we get too serious as we get older and we avoid walking on cement walls or curbs because we dont want to embarrass ourselves. Maybe because we stop playing we just get old. You probably notice that when you take care of yourself and exercise, you do improve how you feel about yourself. Your whole day seems to go better when you know that you are doing something positive to take control of your health and well being. Stretching at the end of each exercise session will improve your flexibility. Only stretch when your muscles are warm. Flexibility is an important part of being fit. When you can easily bend down and tie your shoe or even put your shoe on for that matter, it means that you are flexible. Just to do every day type things, you need to be able to bend and stoop. All these things are part of being flexible. Fat loss and lean body gain are two of the main reasons people exercise other than for the health benefits. When you engage in cardio vascular exercises for most days a week you are actually using your fat stores, especially if you do a long warm-up and stay at a moderate pace. When you do strength training you are creating more lean body mass consequently making yourself smaller and stronger. A pound of muscle takes up a lot less space than a pound of fat. When you have a lot of lean body mass you use a lot more calories just being you. Stress can kill. Its been proven that stress is a killer. When you exercise, the stress just seems to leave your body and its replaced with endorphins that give you a sense of euphoria. What a pleasant thing to look forward to as you go to the gym or get ready for a run outside. On the days you dont feel like exercising just tell yourself that you only have to do 10 minutes.youll continue and youll be so glad that you did!! I have just listed about 10 things that being fit can do for you. There are many, many more benefits of leading a healthy lifestyle. Why not try it and see how many things you can find that it does for you.

www.FitnessExpertNetwork.com

- 957

I know four things that I didnt mention that are probably the most important. Consistency with exercise will lower blood pressure and lowers LDL (bad) Cholesterol. Ive even read where being active can reduce the risks of Breast Cancer and Heart disease. Those two things by themselves ought to give you the motivation to get on a fitness program. Remember, when you choose a program or regimen be sure its something that you enjoy. If you dont enjoy what you are doing its been proven that you wont stay with it for very long!!

About the Author


Bonnie Murphy is certified through the American Council on Exercise (ACE), the University of Alaska Anchorage (UAA) and the Aerobics and Fitness Association of America (AFAA). She has been in Anchorage since 1968 and has been in the fitness business 27 years. In May of 2006 she was chosen as Fitness Ambassador to Alaska by the 50-Plus Lifelong Fitness organization. Bonnie was recently interviewed by Rebecca Sheir of the AK show of APRN. Bonnie writes regularly for Alaska Wellness magazine, Alaska Women Speak, has written two ebooks about exercise and aging, publishes a monthly e-newsletter, and has various fitness articles posted on the Web. bonnie@bfitandwell.com Website: www.bfitandwell.com Phone: 907.229.7652

www.FitnessExpertNetwork.com

- 958

Weight Loss and Fad Diets


By Brad Scott
You see them all the time; they suck you in with promises of major weight loss in a very short amount of time. Sometimes they work, sometimes they don't. Why do we keep falling for those commercials that promise weight loss of 142 pounds in 1 month? Because we want results and we want them now. Did you go to bed last night and wake up this morning 50 pounds overweight. You did not, that is why it is called chronic obesity. Chronic means developed over time. It took you a while to gain the weight and it will take a while to lose it. So don't be in a big rush. Plus the long term benefits are much better. By slowly training yourself to eat properly, you develop a major lifestyle change. If you use a new fad type diet to loose 20 pounds in 4 weeks, and return to your normal routine after the 4 weeks are done, you tend to return to the same weight. So you return to your fad diet, and create the yo-yo effect. By taking your time and loosing the 20 pounds over 10-12 weeks, you have learned a new lifestyle and you are less likely to return to old habits. Also, with slow deliberate weight loss your body learns. The body is a wonderful machine. Take a moment and think about everything it does for you, it's amazing. Right now as you are reading this article, are you thinking about breathing? Are you purposefully making your heart beat? Could you stop it if you tried? Along with these elements, the body also controls your weight. When there are fast hard changes, such as in a fad diet, the body tends to remember the past and return to what it considers normal. Try this experiment: Hold your breath for 20-30 seconds then release. Your first few breathes will be heavy and then you will return to normal breathing effortlessly. This is the way your body responds to a fad diet on which you lose a lot of weight quickly. Your body will return to its normal weight. Slow changes allow your body to 'learn' the new normal weight. Effective weight loss is 1-2 pounds per week and a pound of fat is 3500 calories. You can achieve you weight loss by adjusting you weekly habits by 7000 calories. This does not mean you have to stop eating. Suppose you do not exercise at all now. By beginning a moderate exercise program you can burn 7000 calories per week. If you are already on a regular exercise program, you can increase the intensity and slightly reduce your food intake. Again, you want to make slow deliberate changes. If you are a beginner, try this fat loss program. Start by exercising just 1 day per week and eating just 1 healthy meal per day, and leave everything else the same. Next week exercise twice per week and eat 2 healthy meals per day. Follow this slow progression and by week 5 you are exercising 5 days per week and eating 5 healthy meals per day. And you did not have to make drastic changes to your lifestyle. Continue this regimen of
www.FitnessExpertNetwork.com - 959

5 and 5 until it becomes routine. By week 8 your new 'normal' probably doesn't even seem like such a big leap. You are exercising regularly, eating well and you have noticed changes in your appearance and energy levels. Other people you know tell you that something is different about you. In the end, if you learn proper nutrition and your body learns weight regulation, you succeed in looking and feeling your best. Live for the Moment.....Exercise for Life

About the Author


Brad Scott is Owner and President of Sport and Life Fitness. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. He is also a feature writer for the Rio Rancho Observer in New Mexico. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.

www.FitnessExpertNetwork.com

- 960

Weight Loss: Diets and Supplements and Their Ridiculous Claims! No More Bogus Claims About Weight Loss
By Brian T. Rurak
So, let me begin this article by saying, no by SCREAMING: "THERE IS NO PILL THAT BURNS FAT IN YOUR BODY & DIETS DO NOT WORK", to an extent. I will explain later. Weight loss is the number one New Years resolution which, in my mind, is bittersweet. On one hand it's awesome that people are willing to at least make the attempt. But on the other hand it is sad that there are SO MANY people in our world that have to make that commitment. The other sad part is that if only 2% of these people actually achieve their resolutions, it would be a miracle. Speaking of miracles, what about those miracle weight loss diets and miracle supplement drugs that solve all your problems and 'melt' the fat right off your body? It's been going on forever and I am sick of it. It makes me cringe any time I talk to a person who buys into these ridiculous offers conjured up by multi-billion dollar companies. One time while doing a consultation with a new client, she pulled out a full bottle of a carb blocker supplement. I threw them out and she freaked out. I didn't care because I knew her body needs carbs to burn fat; PERIOD. You can't argue human physiology and the biochemistry that occurs in all of us. The problem is that we are so easily and overly medicated in this country that if we just took all these snake-oil products and got back to basics we would be so much better off. People start taking these supplements before they even try to change their nutritional habits or begin exercising. Then when they finally do address those and they begin losing weight, they think it was the supplement that did it. UGH!!!! The diet book & supplement business is a $20 billion a year business with over 150,000 people taking part in it. Sometimes I wish I wasn't an ethical person. If I wasn't, that is exactly where my efforts would be focused. I would put the best damn infomercial on TV to make millions. But, I am not a millionaire and I am an ethical professional. My business is run under the premise of 'Fitness thru Truth and Logic'. There's a good chance that if you have turned on your TV or have opened a magazine you have encountered the ads for weight loss. And I can guarantee you have come across the miracle supplement ads or seen them on the shelf in the grocery store. There are
www.FitnessExpertNetwork.com - 961

thousands of diet books and hundreds of weight loss aides on the market that claim you can lose 10X the amount of weight than with just diet and exercise alone. Are you kidding me?? First of all, our bodies are not designed to do that. That shows true in all the people who are taking these supplements or are on these low calorie diets and are still overweight. And if by chance they do lose weight they become squishy. Meaning, they have depleted their body of muscle which is the weight loss and they have held onto their fat which means they still jiggle. And the worst part about it is they have also just destroyed their metabolism. Second, the body is designed to lose 1-2 lbs. per week safely and sensibly. So if you were to take these supplements you should be losing 10-20 lbs per week. In a month you would have lost a small person and in 2 months, you will vanish into thin air!!!!! If these pills do work, why is our country investing so much money in extreme surgeries like gastric bypass and we are still in the same poor condition and getting worse? You may think I am being a bit harsh against people with some of my comments in this article. Please don't get me wrong, I love working with people and I left teaching high school so I could educate more people. But I also want to educate people who want to be educated and are willing to put in the effort. My frustration lies solely with these companies who are taking advantage of the unsuspecting consumer. You have to remember a supplement is something that is ADDED to a diet because something is missing. It is a multivitamin or maybe a meal replacement shake because you are on the go. But that is it, it is NOT 5 shakes a day, 8 pills a day and one meal a day....that is the formula for failure. Let's talk a little about diets. Diets can work but diets generally don't work! Why? Because if you start a diet, it's a good chance you are going to come off that diet. You may have come off because you were frustrated with it. Or perhaps you reached your goal or got close so you figured the work was done. Wrong! Your work just started. You must learn how to discipline yourself in the 'real world' of eating. Self-discipline and life balance is what will prevent you from putting the weight back on, plus extra. It's also a good chance you were so sick of being on the diet that you planned to 'treat' yourself to some of the 'good' foods that got you there in the first place. Enjoying some "treats" now and then will not hurt you if you stick to your plan. I like to recommend that people eat 80- 90% mindfully and they can cheat 10-20% depending on their goals. Just realize, enjoying a treat now and then will not hurt your progress as long as you don't make it a daily habit. Referring back to putting weight plus extra back on is the Yo-Yo effect and I am sure you have either experienced it or heard of it. If you have achieved an (over)weight status, you have added fat cells to your body. You can shrink those cells by losing weight but you don't lose them. So, when you go off the diet and start eating the way you used to, all those fat cells fill right back up and will also split. Many times this results in an extra 10www.FitnessExpertNetwork.com - 962

20% weight gain. Isn't dieting great? And again, there is NO supplement pill out there that melts fat off your body. What you need to do is adopt a lifestyle change so when you come off the diet, which will happen, you have established good habits. This is the biggest downfall of people who are struggling with weight loss. We as fitness professionals help you to establish that lifestyle. We help you get around the obstacles that keep you from your goals. We have a unique way of looking at your lifestyle and provide very simple solutions to your issues. Contact us at http://www.t3fitness.com/contactus.html if you are in need of some guidance and want to make some serious permanent changes to your body and lifestyle. I want you to think about some of the diets for a second. They are just down right ridiculous. One that kills me is the Tabasco and lemon juice diet. Do you seriously think you are going to lose weight by drinking a Tabasco and lemon juice cocktail? I am a hot sauce FREAK! And when I say FREAK, I mean FREAK. I can shoot Tobasco straight into my mouth without a problem, it's not hot enough. I have over 60 bottles of the stuff and can't get enough. I eat hot sauce on just about everything and if that is the major contributor to an amped up metabolism, I would be absolutely emaciated and weightless. SILLY, SILLY CLAIM!!!! Do you really think you will change your size, lifestyle and habits by taking a supplement pill? Your problem really isn't weight; your problem is resistance to change and possibly laziness. And again, it's no fault of yours because you are getting lied to from these companies wanting to sell you their ridiculous products. But, the blame is on you if you are lazy and you want to take the easy route. The federal government has been cracking down on these so called 'miracle' drugs. Now in 2007 they are penalizing the companies for making these false claims and are basically saying put up or shut up. They aren't pulling them from the shelves, which I can't understand, but they are challenging the marketing aspect of the drugs which are making the outlandish claims of weight loss. They have to start backing up the claims with scientific facts. GOOD LUCK!!!! I foresee that being a huge problem for these companies because it's not going to happen. The people they get to promote these supplements are paid individuals who are getting around $20,000 for their testimonials. And on top of that you have other celebrities like Anna Nicole Smith and John Daly claiming Trim Spa will help you step into their new world of weight loss and you too can achieve those results by taking their products. Why wouldn't you believe these people? The miracle drugs currently being targeted by the federal government are the popular ones like: Xenical, Trim Spa, One a Day Weight Smart Formula, Xenadrine and Cortislim. The Federal Trade Commission (FTC) is conducting investigations and now handing down some hefty fines totaling $25 million to the marketers of these products.

www.FitnessExpertNetwork.com

- 963

These fines are coming after they found absolutely no reliable scientific evidence supporting the claims of these drugs. A good example of scientific evidence, or lack thereof, was Xenadrine claiming it was clinically proven to cause rapid and substantial weight loss. But the actual study proved the people who took a placebo lost more weight then the ones taking their product. My guess: the placebo people changed their habits and the control group did not. Just to give you an idea of how long this has been around, at the turn of the century Frank J. Kellogg saw a need for a 'solution' to our expanding waistlines due to our abundance of food and the slowing of an agrarian culture moving into the industrial age. Since there were no regulations whatsoever from the FTC, he decided he would sell a weight loss solution that was compiled of thyroid, breadcrumbs and laxatives. YIKES!! He was the first one to capitalize on this upcoming trend and made millions until the American Medical Association reviewed his product. As these products evolved and everyone jumped on the money bandwagon, companies started selling laxatives and other worthless appetite suppressants, or in other words starvation drugs, as the new miracle drugs. Then in the 70's Dexedrine became popular, not only for its weight loss claims, but also as a recreational psychoactive drug. (It falls into the same chemical class as the now popular drug used by teens known as MDMA or Ecstasy). That is just about the time when the government started to make some changes and pull back on the reigns. Hopefully with past history and the new fines being levied upon these companies, this will be just the tip of the iceberg and soon many of these fraudulent companies will have to cease the production of these drugs. Then hopefully, people will come to understand that there is no magic pill or easy way to live a healthy lifestyle. Everything takes a little bit of effort or even a lot. But if you wait too long and your weight gets out of control that effort sometimes can lead to poor choices like a quick and simple fix. Again, if you want real solutions to your weight problems and you are willing to give us 100% of your effort, come see us and I guarantee you 100% of our effort and a lifestyle that will help you lose weight.

About the Author


Brian Rurak holds a Masters Degree in Exercise Science and a Bachelors Degree in Physical Education and Health. He is a certified fitness professional thru National Strength and Conditioning Association. He is a published author for a local Women's Health Newspaper and regularly presents health and nutrition seminars to the local university freshman orientation classes. His website is http://www.t3fitness.com

www.FitnessExpertNetwork.com

- 964

Women and Weight-Loss: Common Mistakes You Are Making


By Brian T. Rurak
The majority of active adult women participate in activities like walking, jogging or group exercise. Very small percentages participate in a regularly scheduled resistancetraining program, which is one of the best things they could do for themselves says Rurak. What are women lacking most when they come to T3 Fitness? Two definite female issues are muscular strength and endurance. But most importantly, many of them have a misconception on the proper way to lose weight. Women eliminate calories from their diet and start doing a bunch of cardio which is the worst thing they could do for themselves. They will lose weight for a period of time but they are setting themselves up for long-term failure by slowing down their metabolism. What is the proper way to lose weight? Slowly!!!! Everyone is looking for the quick fix and it isn't out there. The major component that goes into a weight loss program is by far nutrition. Eating the right kinds of foods in the right amounts at the right times. After that comes resistance training, sleep, stress reduction, water and cardio programs. Ultimately it is a balance of energy in and energy out but you also need to increase your 'furnaces' so you will burn fat even while you are not exercising. Weight loss requires patience, which very few people have. That is why all the diet books and quick-fix weight loss supplements are a multi-billion dollar business; because we want it NOW. So why nutrition first and cardio last? Nutrition is KEY to weight loss. Women too often will not eat enough good calories/fuel, which ends up putting the body into starvation mode. This in turn will make the body hold on to a long-term fuel source, fat, so it can survive. So when women don't have enough food/energy and they jump on a treadmill, elliptical machine or engage in other cardio activity, what they are actually doing is making their body devour their muscle energy. This in turn slows their metabolism and doesn't allow them to burn the fat, which is their goal. This is a classic occurrence for women and it kills me every time I hear a woman explain to me that the 'correct way of losing weight is cardio' or 'it worked for me before.' And therein lies the problem: the 'before'! Engaging in a well rounded exercise program which involves supportive nutrition, moderate cardio and respect for muscle, would have brought them to their weight loss goals quicker and created a lifestyle they could maintain thereby eliminating the 'before' and having it always. How much and how often should a woman eat?
www.FitnessExpertNetwork.com - 965

As far as how much, that can be tricky and that goes beyond the scope of this article. It can really depend on what their activity level is, what their goals are or even how much muscle mass they may need to feed. However if an overweight person wants to achieve a certain weight a general rule of thumb is to eat around 10-12 calories per pound of desired body weight of GOOD food. If they maintain that, without going below a 1200-calorie per day diet they should eventually achieve that desired weight. I say eventually because again weight loss takes time. It took a while to get the weight on; it takes a while to get it off. With regards to how often women should be eating, everyone should eat small meals every 3-4 hours so their body does not go into starvation and hold onto fat. Skipping meals actually makes a person store fat more easily when they do eat again. So 4-5 regular feedings of mindful, supportive food choices helps control blood sugar, hormone levels and hunger, all which lead to weight loss. A note here is that the meals are small, portion controlled, NOT our typical over-indulgent sit-down meal. You emphasized good or mindful food; care to explain? I would love to. Good food is essentially non-processed whole foods. When you eat it, it should look just like it did when it came out of the ground, off the tree or from the animal or fish. There are no frozen dinner trees out there. A big issue here for people is the 'carbs'. This is actually easy because carbs really are our friend and they have been getting a bad rap. If you are going to eat bread, which I totally support, eat WHOLE GRAIN bread. That means that the first two words on the ingredient label should read whole grain. Just because it states it on the bag doesn't mean it's whole grain. Other good items here are brown rice, steel cut oatmeal, and bulgur to name a few. Why is resistance training so high on the list for weight loss? Resistance training is important for building those 'furnaces' I mentioned but the other major benefits are:

Enhanced bone growth to increase bone strength and reduce the risk of osteoporosis. Stronger connective tissues to increase joint stability and help prevent injury. Increased functional strength for sports and daily activity. Increased muscle tone and decreased body fat. Higher metabolic rate because of an increase in muscle and a decrease in fat. Improved self-esteem and confidence.

But what women need to realize is that resistance training is not necessarily just moving a bunch of cast iron weights or sitting at machines. With all the equipment we have at my studio, resistance training becomes much more than that. We make it fun and beneficial
www.FitnessExpertNetwork.com - 966

and functional to your needs. We are so far outside the box of resistance training that you won't even realize that you are doing resistance training and still reap the benefits. Putting it all together is sometimes the most confusing part of trying to take charge of your weight loss goals. This is where a fitness professional can be worth your weight in gold. If you are ready for serious results and you need guidance anywhere in the country or world contact us at http://www.t3fitness.com/contactus.html or call 401.849.6030. Final Note: Let me just state here Ladies, you WILL NOT get huge muscles from resistance training. You are not men and do not have the levels of testosterone in your body that men do which helps them achieve their muscular physique. Resistance training prepares your body to burn fat and become more efficient for you during your daily routines. It is a significant component to weight loss.

About the Author


Brian Rurak holds a Masters Degree in Exercise Science and a Bachelors Degree in Physical Education and Health. He is a certified fitness professional thru National Strength and Conditioning Association. He is a published author for a local Women's Health Newspaper and regularly presents health and nutrition seminars to the local university freshman orientation classes. His website is http://www.t3fitness.com

www.FitnessExpertNetwork.com

- 967

"10 Tips to Achieving Weight Loss for Good!"


By Clint Howard
With the lifestyles most Americans lead today, exercise and healthy eating habits are harder to achieve than ever. The benefits of a proper diet and exercise program are better than ever in todays stressful society. These habits are certainly achievable when armed with the correct knowledge and will to see results. Even health freaks occasionally lose track of their goals and slip into patterns of unhealthy eating and a sedentary lifestyle. But the key is to have a plan of action to achieve your goals as well as a maintenance plan for when your fitness and nutrition goals are met. Here are 10 tips that will help you avoid setbacks that keep you from reaching you fitness and nutrition goals. 1. Accept Responsibility- Learn to take charge of your own behavior. Remember that you are the only person that can achieve the results you want. Realize that there is no magic pill and it will take effort on your part. 2. Develop an Action Plan- Identify your problems as develop specific solutions to solve the problems. If a solution is not working, reevaluate and develop another solution until you find one that works for you. 3. Practice Forgiving Yourself- Think positive and dont let negative thoughts enter your mind. Dont ever think that a bad breakfast or lunch, etc has blown the whole day. Always remember that the next meal is a new meal and it does not have to be until tomorrow to be a new day. Remember, mistakes will happen and learn to refocus on the long-term goal. 4. Find Accountability- The best way to succeed is to hold yourself accountable to another person. Enlist the help of a friend, family member, personal trainer, or nutrition consultant that you can rely on to help you when you are weak. Support from others will help keep you on track. 5. Learn How to Cope with Stress- In todays society, everyone has stress, and the healthiest people are those that know how to deal with their stress. Exercise is an excellent way to get your frustrations out. Going on a walk or lifting weights can work wonders on your mental state. 6. Keep a Food and Activity Journal- That which you wish to improve must be measured. It is so important to establish the habit of tracking everything you eat as well as all the physical activity you do. You will find that when you are able to see your progress, you will be less likely to fall off the wagon. 7. Enjoy Every Bite- Pay attention to everything you eat and enjoy the moment. It should take you at least 20 minutes to eat a meal. Slow down and savor every bite. Also, establish ways to prevent mindless eating such as staying away from the TV or a
www.FitnessExpertNetwork.com - 968

magazine while eating. 8. Avoid Tempting Situations- At least until you are comfortable with your healthy lifestyle, it may be best to try to avoid situations that could sabotage your goals. Whether it is all you can eat buffets, certain restaurants, parties, etc, avoid the situation until you can learn to control your eating behaviors at these establishments. 9. Wait it Out- If and when a temptation arises, first ask yourself if you are actually hungry. Chances are you are not even hungry, and more than likely you are thirsty for some good ole water. If it is a craving, establish ways that you can talk yourself out of it. Try to distract yourself by taking a walk (with or without a dog), calling a friend, or doing some housework or other work. If the craving is still there, consider a piece of fruit or a healthier version of whatever you are craving. 10. Perform Regular Assessments- Every 6-8 weeks, review your goals and what you have achieved. It is important to have a baseline at the beginning to track your achievements. Remember, healthy weight-loss takes time. Plan to lose 1-2 pounds per week. Set realistic goals that you can achieve within 6-8 weeks so you do not get discouraged. Then reset your goals with each assessment.

Follow these 10 tips and you will be on you way to losing weight once and for all. Just remember to learn from your past mistakes and try to avoid making the same ones in the future. Achieving weight loss goals requires time and effort, but the payoff is well worth it. Even small weight losses will reduce the risk of cardiovascular disease, diabetes, high blood pressure, high cholesterol, arthritis, as well as many other diseases. Always remember to eat a balanced diet with lots of vegetables, fruits, protein, complex carbohydrates, as well as a small amount of fat. Stay motivated and fight the battle against obesity in America.

About the Author


Clint Howard is a certified personal trainer in Tulsa, OK. He is the owner of Fitness Together in Bixby and Jenks/Riverside. He has been helping Oklahomans achieve their fitness and weight loss goal for over 9 years. He is certified with the American College of Sports Medicine(ACSM) and the National Strength and Conditioning Association (NSCA). His website is www.personaltrainertulsa.com

www.FitnessExpertNetwork.com

- 969

"Achieving Weight Loss With Proper Nutrition"


By Clint Howard
Nutrition is a key component to our health and wellness. It is essential in achieving weight loss. The four most common causes of death, heart disease, cancer, stroke, and diabetes, can all be linked to diet and nutrition. Diet and lifestyle changes are first line therapy for all of these diseases. However, many people with these diseases choose to bypass the nutrition and lifestyle changes and resort to pharmaceutical therapy. Not only can drug therapy be harmful with side effects, but it is only temporally correcting the situation and there are very few drugs that actually treat a disease. No medication has been shown to be effective long term for weight loss. A permanent change in nutrition and lifestyle can actually cure some of these diseases, where medication is something that would have to be taken permanently. Dont get me wrong, I am not against medication, I only believe that everyone should make the proper diet and lifestyle changes before turning to medication immediately. So you ask, what nutrition changes do you want me to make? The majority of Americans have room for improvement in their diets. Less than 25% of adults eat the recommended five to nine servings of fruit and vegetables in their diet. So that would be my first recommendation. If you are like a lot of Americans and not even getting one fruit or vegetable per day, it may require you to start with one fruit and one vegetable a day for one week. It might be best to choose a different fruit and different vegetable everyday to offer variety. After one week, increase to 2 fruits and 2 vegetables, and then so on every week until you are up to at least 3 fruits and 3-5 vegetables. Your will need to get familiar with the serving sizes of fruits, vegetables, and all the other food groups. The next most important step in improving your nutrition habits is to eat at least 4-6 smaller meals per day. This is not only important for weight loss, but in keeping your blood sugar stable as well as preventing ravenous behavior. Eating approximately 300400 nutrient-rich calories every 3 hours while awake will keep your metabolism peaked all day long. Breakfast is so important to get your metabolism going again after a night of sleep. If your not used to eating breakfast, start with something light like a piece of whole-wheat toast with peanut butter. It is very important that you do not skip any mini meals, as it will cause you to be hungrier at the next meal. Each of these small meals should contain a balance of protein, carbs, fiber, and a small amount of fat. Just make sure to limit the amount of sugar because your body does not respond well to sugar.

www.FitnessExpertNetwork.com

- 970

Another key in improving your diet is to nix the second serving; you only need the first serving. If you want another serving, wait until your next meal 3 hours later. Remember to eat according to your hunger, and not in response to stress, anger, or boredom. If there is a certain time of day or situation that you are most likely to eat out of emotion, schedule an activity that will interfere with your snacking. After you have established your correct portion sizes, you can also use smaller bowls or plates to make each serving appear bigger. We have been fooled on portion sizes by restaurants that serve your meal on a plate meant for a 2-mouth monster. Many times a restaurant meal should be equal to 2 or even three meals! Watch for hidden fats with meats and dairy products. Choose lean cuts of meat, fish, and poultry and use low fat or skim dairy products. When shopping for groceries it is best to go with a full stomach to avoid impulse buys. It is best to limit eating out while you are trying to change your habits and to avoid fast food all together. On top of these tips, it is most important to make sure you are getting at least 8-10 glasses of water a day. If you are also drinking a lot of caffeinated drinks, you will require at least 10-12 glasses of water. While you are working on improving your nutrition habits, it is a good idea to supplement with a multi-vitamin to insure you are getting the correct amount of vitamins and minerals. When summing up a nutrition plan, I like to think of the quotes Eat to live, not live to eat and moderation is key. You must properly fuel your body for you daily activities. Exercise is obviously also a very important part of making the proper lifestyle changes.

About the Author


Clint Howard is a certified personal trainer in Tulsa, OK. He is the owner of Fitness Together in Bixby and Jenks/Riverside. He has been helping Oklahomans achieve their fitness and weight loss goal for over 9 years. He is certified with the American College of Sports Medicine(ACSM) and the National Strength and Conditioning Association (NSCA). His website is www.personaltrainertulsa.com

www.FitnessExpertNetwork.com

- 971

How To Maximize Your Metabolism


By Clint Howard
Although your genetics does play a role in your metabolism, there are several very effective ways to maximize your metabolism. According to Webster's, metabolism is the chemical changes in living cells by which energy is provided for vital processes and activities. In other words, our metabolism is what gives us our energy. It is the engine that keeps us running. As with a car, proper gas and regular maintenance is required to keep the engine running smoothly. This same effect goes for our metabolism. Your diet and exercise habits are essential to keep your engine maximized. A higher metabolism means you are expending more energy and therefore burning more calories. First, let's talk about exercise. Exercise is a must to increase your metabolism. There are no magic pills or potions. There are two components to exercise that are crucial to boosting and then maintaining your metabolism. These two components include strength training and high-intensity cardiovascular exercise. Strength training is essential to build muscle. The more muscle tissue you have, the more active your metabolism is. Muscle is metabolically active, so it requires calories even at rest. In fact, adding just one pound of muscle can burn an extra 30-40 calories per day. Just think if you add 10 pounds of muscle, you could be burning an extra 300-400 calories a day a rest. You are also burning calories during your strength training session as well as up to 4 hours after your workout. All of this extra calorie burning for only 30-45 minutes of weight training 3-5 times a week, is well worth it. In addition to boosting metabolism, strength training will make weight control easier as we get older, decrease body fat, and increase lean muscle tissue. Metabolism begins to slow slightly after age 25 for men and women. It declines around 4 percent per year if you are active compared to 10 percent if you are sedentary. In women, there can be a notable drop in metabolism due to a decrease in estrogen around 40-50. Following the recommended 3-5 cardio sessions per week and 3 strength training sessions, will help slow this effect tremendously. The second component of exercise that is essential to boosting metabolism is highintensity cardio. Like strength training, cardiovascular exercise, preferably high-intense cardio, not only burns calories during exercise as well as allowing your body to burn calories for several hours after exercising. The combination of high-intensity cardio intervals and a strength training routine gives your body an even bigger post-work-out metabolic boost. Interval cardio training is very effective for maximizing metabolism, so make sure to alternate the intensity of your cardio program. This prevents your body from adapting to the same exercise routine and keeps your muscles tuned to taking on different workloads. Of course, the hour you spend in the gym is not the only time you should be moving. Make a constant effort to stay active throughout the day by walking whenever possible, doing yard work, playing with children, etc. Although exercise is crucial, attention must be paid to diet and nutrition. That does not mean to "go on a diet". The word "diet" often implies cutting back on calories. This can
www.FitnessExpertNetwork.com - 972

actually backfire on people in two ways. First people cut back too much and that sets them up to binge the next day, which can damage your metabolism. The second problem with cutting back calories is that your body reacts to this decrease in calories by slowing its metabolism in order to conserve energy stores. The key to a diet that will increase your metabolism is to determine how many calories you should be consuming and then pay attention to the type of calories consumed. Despite what many nutritionists think, all calories are not created equal. The calorie-is-a-calories theory only takes in to account the total energy in food, and does not account for the energy that is required to process it. For example, up to 30 percent of calories from protein are burned through the digestive process, compared to just 8 percent of carbohydrates, and 2 percent of fats. This is known as the thermic effect of food. The key is to eat complex carbohydrates such as fruits, vegetables, and whole grains. It takes more energy for the body to digest and process calories and nutrients from healthy foods than sugary and refined foods. By eating a lowfat healthy diet, you are asking the body to work harder and burn more calories to turn food into energy, the process of metabolism. Avoid processed and refined foods, as they are the culprit to our obesity epidemic. Just remember that processed food has already been processed and that does not leave any work for your body and metabolism, and so they are just stored as fat almost immediately unless they are burned off. It is nor only important to eat the right type of foods, but also at the right time. To start the day, it is essential that you eat breakfast. This gets your engine started for the day and without breakfast, your metabolism will be in slow motion all day. Throughout the day, it is essential you eat small meals every 3-4 hours. Eating three large meals a day is terrible for your metabolism because you have three peaks in your blood sugar/insulin response and the rest of the time you are in a valley that is not good for your insulin response. The key is to make sure each meal is well balanced and contains the right amount of protein, carbohydrates, and a small amount of fat. It is also essential to drink at least 8-10 glasses of water everyday, possibly more if you work out intensely and/or drink caffeinated beverages. My final recommendation that is crucial for maximizing your metabolism is to get enough sleep. Only you know how much sleep your body requires, but not getting enough sleep will drain you and in turn slow your metabolism. As you can see, the ways to increase metabolism is through diet and exercise. Just like an engine, the better we take care of our metabolic engine through proper diet and exercise, the better our metabolism will run; keeping us healthy and looking good.

About the Author


Clint Howard is a certified personal trainer in Tulsa, OK. He is the owner of Fitness Together in Bixby and Jenks/Riverside. He has been helping Oklahomans achieve their fitness and weight loss goal for over 9 years. He is certified with the American College of Sports Medicine(ACSM) and the National Strength and Conditioning Association (NSCA). His website is www.personaltrainertulsa.com.

www.FitnessExpertNetwork.com

- 973

TIPS FOR GETTING SWIMSUIT READY


By Crystal Quintana
Are you dreading the idea of hopping back into a swimsuit after the long, cold, comfort food eating winter? Or perhaps youve been avoiding beach side activities in the recent past because you just dont have the confidence to try your swimsuit on again. Well a solution is closer in sight than you may think, so talk up some confidence and follow these simple tips. You are sure to be ready for swimsuit season. Write down your goals. Goal setting is the first step in setting forth an action plan. Set 23 short term and long. Goal setting is the first step in setting forth a plan of action. Set two or three short term goals and two or three long term goals. You will be quickly on your way to achieving a better you. Start the day off right. Eat a healthy breakfast, and get that exercise out of the way. Add a piece of fruit to your breakfast, and get one step closer to getting in your daily 5. Set aside at least 10 minutes before getting ready for the day. Taking those small steps consistently toward healthy habits will eventually become big strides. Most people who exercise regularly do so before starting there day. You never know what may come up during the day. Before you head out the door for the day, pack your snacks and take them along with you. This way when the 3pm energy slump and chocolate craving sneak up on you, you are prepared with healthy substitutions. Keep those snacks in view on top of your desk and sitting next to that water bottle. Nothing can stop you now! Replenish with water. Many times we think were hungry when in fact were just thirsty or dehydrated. But youre already on top of this one since that water bottle is right next to the snacks you packed before leaving the house. Youre armed with all the good things you need to keep you full of energy for the afternoon. Consider smart substitutions. You dont need to throw out all the good stuff. Start incorporating healthy substitutions here and there. When you go out to lunch for a business meeting, think about substituting those French fries with vitamin filled grilled veggies. Find a support buddy at work or home. You can help keep each other on track toward achieving your swimsuit body. Choose a couple of healthy recipes each week to make for dinner. Pick those quick and easy recipes filled with great seasonal fruits and vegetables to make it easy keep on track toward those swimsuit wearing days.

www.FitnessExpertNetwork.com

- 974

About the Author


Visit www.theCQmovement.com to get more great snack-n-go ideas.

www.FitnessExpertNetwork.com

- 975

Metabolic Typing and Weight Loss


By Curb Ivanic
Weight loss is the main fitness and health goal for many people. To lose weight and maintain your ideal weight two factors are very important - nutrition and exercise. On the exercise side you need to include exercise to burn calories and exercise designed to build lean muscle mass and thereby increase your metabolic rate. For the nutrition side, a metabolically appropriate diet is a very effective weight loss tool. I explained the basics of Metabolic Typing in my other articles, "Does Everyone Need to Eat the Same Way" Parts I & II. Here I'll explain why Metabolic Typing is so good at helping you achieve weight loss and maintaining your ideal body weight. If your nutrition contains a fuel mix that's wrong for you, it will disrupt your cellular oxidation (the rate at which you burn your fuel). In other words, your cells will not have the ability to efficiently convert nutrients into the energy they need to perform their metabolic activities. Your cells are miniature biochemical factories that produce energy for your body. To do this they need to take in raw materials through the food you eat. But just any food won't do; your cells are genetically programmed to require a specific type of nutritional input. As mentioned in the previous articles different people require different levels of the macronutrients (fats, protein and carbs) to function optimally. You need a specific combination of these for your right fuel mixture. If the cells cannot convert the food and nutrients you eat into energy then whatever calories cannot get burned are stored as fat instead. So much for your weight loss goal. The primary mechanism for this increased fat storage is a hormonal imbalance mainly through the hormone insulin. Your body releases insulin in response to blood sugar levels so it's pumped into your system anytime you eat food. In normal amounts insulin is necessary and everything works fine. However, an incorrect fuel mix will unbalance your blood sugar levels thereby increasing insulin release. Increased insulin level results in increased fat storage and you end up with weight gain not weight loss. By following a Metabolic Type nutrition plan you control your release of insulin and allow your cells to work efficiently. Different people are programmed to need more of some macronutrients than others.

www.FitnessExpertNetwork.com

- 976

This is the reason why some people stay slim and energized on various kinds of highprotein, higher fat diets while other people feel sluggish and gain weight by eating this way. Conversely, some people are able to stay trim and fit on low-protein, low-fat, highcarbohydrate diets, while these same diets cause others to pack on the pounds and be chronically fatigued. Metabolic Typing can take the confusion out of nutrition and give you a nutrition plan that will help you achieve your weight loss goal. You can learn more about Metabolic Typing by doing a Google search or visiting www. ultrafitness.net.

About the Author


Curb Ivanic has a Master's Degree in Exercise Science, holds the highest level certifications from the NSCA and NASM and is a Certified Metabolic Typing Advisor Level 1. His company Ultra Fitness has helped hundreds of clients in Vancouver, BC to reach their health & fitness goals. Contact him at www.ultrafitness.net.

www.FitnessExpertNetwork.com

- 977

Top Ten Lame Exercise Excuses Why People Who Want A Better Body Dont Want to Exercise
By Dale Andrew
Ive been working in the fitness industry for over 10 years. During that time, Ive probably heard just about every exercise excuse you could imagine for why a person who wants a better body cant exercise or eat right. It makes me sick just thinking about it! I dont think its the exercise excuses themselves that bother me so much as when the person making the excuse actually believes it to be true. Nothing will stop the quest for a better body faster than self-defeating exercise excuses. Heres one fitness professionals list of the lamest exercise excuses Ive ever heard: 1. Im a busy person. I dont have time. Everyone has the same amount of time. You are free to choose how you spend it. You can choose to spend it watching must-see TV or you can start building a better body. This is a cop-out exercise excuse anyways. Anyone who has done burpees for four minutes can tell you that. 2. No money! First off, I know plenty of people that have money that arent in the best shape. Secondly, there are tons of great bodyweight exercises that can be done anywhere for FREE. And I dont think skipping ropes are that expensive, either. 3. I have bad genetics. This is a crutch that people lean on too much. Few people ever reach their genetic potential. Whats needed is the determination and persistence to try and do so. Never settle and always live your greatest possibilities. 4. Its too sunny out. Unless youre a vampire, Im not accepting this one. Exercising outside is a great way to get back in touch with nature and the play element that adults miss and need. Oh yeah, one more thing, if youre a vampire, I dont work with vampires! 5. I dont like to sweat. I dont like it either, but I like being fat and lazy a lot less. Exercise is a stress on the body. Sweating is one way your body copes better with increased body temperature 6. Exercise is boring. If you do the same routine day after day, month after month, its not only boring but it wont give you results either. Exercise is the stimulus for our body to change. Your body adapts quickly, so you must change your routine every 3-4 weeks if youre serious about building a better body. 7. Im too tired. For me, thats a reason to exercise not an excuse. But I guess its all how you look at things. You need to make sure that youre eating enough healthy food each day. Proper nutrition gives you the fuel needed for exercise. Without it, you run out of gas, and break down before you get where youre going.
www.FitnessExpertNetwork.com - 978

8. Ive got kids. Do you want to see them grow up? You might not want to hear it, but you need to. Ive worked with busy moms and dads that have got into the best shape of their life. Ive often marveled at how they do balance successful careers and busy family obligations. Their response is insightful: Exercising regularly gives me the energy to do it! Success always leaves clues. Dont re-invent the wheel, learn from success and model it. 9. I dont have anything to wear. If you dont start exercising, you really will have nothing to wear. Now, do you want to spend your money on a new, bigger wardrobe, or do you want to get to work? 10. Im not in shape. Huh? Thatll be the case as long as you keep making excuses not to exercise, and until you start taking appropriate and sustained action. You need to swallow any embarrassment and use it as fuel for your journey towards a better body and a better you. What exercise excuses are you making? 11.

About the Author


Dale Andrew, M.A. is a fitness professional, author, and speaker. He is the fat loss expert busy professionals worldwide turn to for advice on how to build a better body - FAST. To get your copy of his free e-book 64 Must-Have Fitness Tips, visit www.better-body-tips.com.

www.FitnessExpertNetwork.com

- 979

You Want a Better Body, You Joined The Gym, Now What?
By Dale Andrew
Too often, we look at exercise as a chore, rather than a choice towards self-improvement and building a better body. Joining a gym is something that busy professionals typically contemplate for months or even years. Certainly, taking the physical and financial steps to join a gym indicates a desire and commitment to improve ones physical fitness. Theres also a belief or hope that joining a gym will allow produce a better body image. Buying a membership gives you access to a facility but not necessarily the skills needed to produce lasting change, itself. We all have access to the tool department at the local hardware store, but how many of us would possess the skills needed to repair our car should it break down? Were more likely to take our car to a mechanic because their knowledge and experience allows them to properly identify and correct the problem faster than we ever could. However, when it comes to taking better care of our body, the most complex of all machines, it seems most are more likely to rely on hope than skill. Certainly, Im not saying that hope is a bad thing; sometimes, it is the best of things. Im suggesting that success nourishes hope, however. When you consider approximately 50% of new gym members discontinue regular exercise within the first 6-8 weeks, its apparent that motivation wanes and often disappears in the absence of real results. Its necessary to possess a degree of skill before one can experience success. However, fitness is not a tangible product like groceries; although, it is often portrayed, packaged and sold as such. Skills must be acquired and learned; they cant be bought they can only be taught. Two of the most important elements of any skill are knowledge and practice. So, how do you learn what you need to know to build a better body? Most people think that all they need to know is how to work a machine or two. If this is why they are going to the gym, well then theyre on the right track. For everybody else that believes that the act of performing an exercise method is a means towards goal achievement and a better body image, you must ask yourself, Are these methods informed by the correct principles? If youre unsure or answered no, there is a fundamental disconnect between the methods employed and the desired outcome of a better body. The skills needed to produce lasting physical change surely include the performance of various exercise methods, but it is principles that must first determine their selection. It is principles that purposefully bridge together isolated methods, and enables the successful accomplishment of specific goals, such as building a better body.

www.FitnessExpertNetwork.com

- 980

This can be pretty confusing and overwhelming for someone who has never exercised gone to a gym before and has low self-confidence. When you join the gym, youll probably find all kinds of people that want to give you advice. This is where it can get even more confusing. When it comes to building a better body, what you dont know can hurt you. This is why you must always consider the source. What are their qualifications? Have they helped people like you? Is this their job or just a hobby? Only take advice from people that have trained at a high level or make a living and pay their rent getting results for people just like you. If you dont have a lot of time to exercise, you need to use your time wisely. A good mentor can make all the difference. Dont make it harder than it needs to be.

About the Author


Dale Andrew, M.A. is a fitness professional, author, and speaker. He is the fat loss expert busy professionals worldwide turn to for advice on how to build a better body - FAST. To get your copy of his free e-book 64 Must-Have Fitness Tips, visit www.better-body-tips.com.

www.FitnessExpertNetwork.com

- 981

The Biggest Loser is One of the Biggest Problems


By Dave Gleason
First of all I want to congratulate all the individuals and families who have ever participated on the popular television show The biggest Loser. Their willingness to be sensationalized because of their weight issues is nothing short of courageous. The overall success in terms of weight loss, better health, and a new lease on life is inspiring to millions and borders on miraculous in many instances. The people who participate depict what weight loss and a better body actually do come from: 1. 2. 3. 4. Resistance Training Aerobic Training Proper Nutrition HARD WORK

Notice this short list does not include any excuses at all! Another positive influence this competition has on people is that anyone can lose weight with the right tools. ANYONE CAN LOSE WEIGHT WITH THE RIGHT TOOLS. This is unfortunately where this show loses me! The viewing audience needs to be aware just how closely these people are monitored for the 3 months they are on the ranch and for the 3 months they are on their own. There has to be constant monitoring and adjustment of exercise, meals and rest to insure the success of the contestant and for their safety and well-being. Let me ask this simple question: What percentage of the population do you think has a Personal Trainer, Nutritionist, Medical Doctor and Physical Therapist with them every step of the way for 3 months straight? Would you agree it is not the nearly 70% of Americans that are overweight. But it would not make for good television to disclose too much of what really happens behind the scenes. So the people who suffer are the newly inspired millions that have no plan, no help and certainly no staff of professionals to lead them. One of the pinnacles of this deception came when the producer of the show along with a husband and wife previously who recently competed were interviewed by Matt Lauer on the Today Show. Through a series of questions to both the producer and the couple, Matt Lauer extracted some interesting information and here is an overview of how they say the weight was lost:

They dropped their individual Calorie consumption from 3000 to 1500 Calories per day. They exercised daily to burn an extra 1000 Calories. This led them to net only 500 Calories per day of intake.

www.FitnessExpertNetwork.com

- 982

This is not only extremely dangerous but a perversion on how to safely and effectively lose weight. Common sense does not rule when it comes to weight loss for most people, for if it did we would not be in so much trouble. Because of this misinformation countless thousands, and maybe millions, are thinking hmmm, I just need to eat 500 Calories per day and I can lose all of my weight. NO! Again I cannot stress how dangerous this could be to someone. To reiterate...these people were in an exceptionally structured environment that is near impossible to replicate without huge amounts of cash! Now for the exercise prescription from the touted celebrity trainers on the show. My colleagues and I are amazed that there have not been any serious injuries on the show because the trainers evidently do not pay attention to technique, progression or safety. They may be able to make the contestants burn more calories but what happens when the show is over and they are on their own? They are great however at pummeling these people into the ground followed by a great big hug and an Im so proud of you. I know plenty of A list trainers and they will all agree that they were in the right place at the right time and their success began with one big name client. From Michael Jordans trainer to Oprahs trainerits not that they are doing anything wildly out of the box. Their training protocols are sound and they get great long term results for their clients and that is what makes them great, not the A list. Heres another question I have: Would a self promoting celebrity trainer take on one of the contestants from the showif they were not on the show? The entire premise of the show is to win money with the back drop being weight loss, better health and more self confidence. Who doesnt want that? So all you need is a structured program, no outside responsibilities like family, career etc; have every meal planned and prepared for three months and receive constant evaluation and adjustment by your staff of professionals on a day to day basis. Piece of cake! (No pun intended).

About the Author


Dave Gleason owns Movement 4 Life Personal Training serving clients in Massachusetts' South Shore and Metro West areas. His website is http://www.fitnessmistakes.com

www.FitnessExpertNetwork.com

- 983

The Most Important Part of Weight Loss is You


By Dave Gleason
Why would you join a gym or health club? Why would you consider hiring a personal trainer? Why did you purchase this book? What is making you take action to become leaner, stronger, and healthier you~ with more energy and less stress? Im willing to bet that you would not begin to exercise and change your eating habits simply because it sounds like a good idea. Am I right? If a trainer is selling you on his or her services by telling you that he or she will motivate you to reach your goalswalk away! People do not motivate others; they merely have the ability to give them the tools to motivate themselves! If a trainer talks about himself more than youdo not waste your valuable time and money! The best professional fitness trainers in the World start with their clients why. This is the underlying reason for beginning an exercise program and often times it takes some soul searching and digging to find out what really makes you WANT to change your lifestyle. Without defining and understanding the personal drive that brings you to finally investing time and money in exercise, the following scenarios ultimately end in another failed attempt: The first two weeks I was really sore from my workouts and I havent lost any weight. I am getting bored with my routine and my pants are still tight. This workout seems totally manageable but I cant seem to put on any muscle. I hate these ab exercises, my back is starting to bother me and Im hungry all the time. I knew I couldnt do it. Ive been doing this workout for 4 weeks and I just dont have the time for it anymore. Besides I think I actually gained a pound over the last month and Im totally frustrated. I work so much, that I dont have the time it takes to look the way I want to~ so I will wait until my work schedule dies down a bit before beginning a real program. Your personal why is the backbone to your success. It will pick you up when you are down. It will keep you going when you want to quit. It will push you and motivate you more that any fitness professional could ever dream of no matter how many initials they have after their name! It is your goal. It is your dream. It is your reason for doing what you do! Once you find it YOU WILL NEVER LET IT GO! Its time for YOU to take control!
www.FitnessExpertNetwork.com - 984

What most gyms dont tell you is that it takes 4 to 6 weeks for your body to actually begin to change, it terms of long term fat loss or muscle strength. The success of the first few weeks are largely due to loss of water weight and your brain sending more efficient messages to your muscles which feels like more strength. The highest dropout rate is at the 4 to 6 week markdropping out from the workout~ while still paying the monthly membership dues! So, if you are ready to dive into your why lets get started! I will take you through a couple of real conversations that I have had with my clients to give you some insight on how you can find your why. Let us begin with an easy one: ME What brings you here today? CLIENT Well, Ive thought a lot about this and I want to drop 2 dress sizes. ME Why do you feel you would like to drop 2 dress sizes? (Why?) CLIENT Because I hate my body. I have never looked the way I want and Im going to a wedding and I just cant find a dress that looks good on me. Im single and can never get any guys to even look my way so I dont even have a date to this wedding. Ive been on workout programs before and I have XYZ machine at home that I bought on from an infomercial and that didnt work either! ME Why do you believe you have failed in the past? (Why?) CLIENT Because every time a start with something I might lose a little bit of weight and then I stop for some reason. Then I gain it all back and more! This young lady simply needed to follow through with a commitment she made to herself for herself. Her self esteem was low because she had seldom completed what she promised herself. We recognized that her internal desire to fulfill commitment (her why) ~ it motivated her to reach her initial goal of going from a size 8 to a size 6 and maintaining that to this day! Her new body and increased confidence also turned her into quite a catchjust ask her husband! Here is one of my favorites:
www.FitnessExpertNetwork.com - 985

ME What would you consider the number one reason for beginning this exercise program? CLIENT I want to lose my gut, like 25 pounds would be good, and put on some muscle. ME Tell me more about that. (Why?) CLIENT Im finally taking a vacation and I want to get into a bathing suit and not be embarrassed. ME Wow that is great, how long has it been since you took a vacation? (Why?) CLIENT Let me tell youtoo long! ME Im sorry to hear that. How come so long? (Why?) CLIENT I never do anything for myself! I work too many hours. Im always stressed out. My blood pressure is up and Ive gained this stupid weight over the last 8 years and I hate it. Im sick of always being too tired to play with my kids and enjoy my family. So can I lose the 25 pounds? This, my friends, is a very common scenario. As you can see this person has some huge reasons to begin right now! The 25 lbs. he wants to lose is a fringe benefit to his other much more important desires like having the energy to play with his kids and enjoy his family. Dropping his blood pressure and lowering his stress by utilizing exercise as an outlet as he loses the weight will change his life forever! Note.this person actually lost 30 pounds. He eventually left his stressful job and started his own company~ and is one of the happiest, stress free people you would ever meet! Once you find your personal why you can then set concrete, attainable goals and begin the journey to a brand new you!

About the Author


Dave Gleason owns Movement 4 Life Personal Training serving clients in Massachusetts' South Shore and Metro West areas. His website is http://www.fitnessmistakes.com
www.FitnessExpertNetwork.com - 986

"Do You Have Stubborn Fat?"


By David Grisaffi
Everyone walking on the face of this earth has an abundance of stubborn fat cells throughout their bodies. In fact, if you're a healthy adult with normal body composition, you have approximately 30 billion fat cells. This is an astronomical number when you think about it. Did you ever wonder why you have so many? Have you ever wondered what those fat cells are for? The answer is, fat cells are part of our genetic code and they allowed us to use stored energy when food was scarce. This survival mechanism is very much the same today as it was 10,000 years ago. However, today our needs have changed. There is an abundance of food in modern society today. When you consume too many calories, your body goes into storage mode for that "rainy day," so to speak, but the "rainy day" does not happen. So your body simply stores those extra calories as fat. When you eat less calories then your body demands your cells release stored fat for energy. Pretty simple equation, however it does not appear that all fat is the same. The placement of fat deposits on our bodies varies depending on each person's genetic influences, lifestyle choices and nutritional intake. Men tend to store their body fat around their bellies and chest. Women tend to store it around there hips, buttocks, thighs and back of their arms. A complete discussion of hormones and fat storage would be beyond the scope of this article, but let it suffice to say that certain hormonal process do determine body fat distribution. There is one major factor that many people do not realize when they are attempting to lose body fat and this can be a stumbling block in anyone's long term success. Many people approach fat loss and fitness with great enthusiasm and determination. With this attitude, they lose body fat and feel great, but even so, they just do not seem to get rid of ALL they fat they want to. They lose fat successfully for a time, but ultimately get stuck just before all of the fat is completely gone. This is commonly known as a plateau and this plateau phenomenon causes many people who were previously successful to lose their enthusiasm and return to their old ways. When old habits take over again and this happens to the majority of dieters - the body fat comes back with a vengeance. This is due to programming of the fat cell. Each time you try to lose body fat again, it seems to take longer and require more effort. So what is the real solution? It's simple you must understand how fat cells work and how to get past the plateau phenomenon and defeat this last bit of body fat, that we often call stubborn fat.

www.FitnessExpertNetwork.com

- 987

I have worked with many clients and I would say most of them have a good amount of stubborn body fat. This fat is literally "programmed" to be very difficult to lose. It seems to remain on our bodies no matter what we do, hence the word stubborn fat. Modern diets and weight loss programs almost all seem to work in the beginning, but then they never really address this crucial part of fat loss the last bit of stubborn fat. Stubborn fat develops when your hormonal pathways are broken down. Age does play a role in this: Fat deposits increase and become more resistant to fat loss methods as you get older. This you have little control over, but some things that lead to stubborn fat development are under your control. Yo yo dieting is one of them. Losing weight on crash diets and then regaining it often known as the "rebound effect" will only increase stubborn fat in the long run. A decrease in exercise and activity level also compounds the stubborn fat problem. This is why people who crash diet on low calories and refuse to exercise and move their bodies, often have the worst stubborn fat problems of all. Our ancestors really never had to deal with this problem because they moved and engaged in physical labor as a regular part of daily life, whereas technological conveniences and the modern lifestyle have caused many of us to become lazy and inactive. Stubborn fat is metabolized extremely slowly and is resistant to the hormonal process that takes place while the fat burning process is started up. To burn fat, the adrenal hormones better known as adrenaline and noradrenaline, attach to the fat cell receptors and essentially "open them up" so the fat can be used in the energy pathways. There are two kinds of receptors in your fat cells: one is alpha and the other beta. The beta receptors are much more active and respond to adrenal hormones. To lose body fat, the adrenal hormones switch on and the body begins to use fat as energy. However, in the case of people with stubborn fat, this does not occur, so no body fat is lost. According to my good friend and colleague Ori Hofmekler, author of the warrior diet, "stubborn fat" has a lower ratio of beta receptors to alpha receptors." Therefore, your body's hormonal "fat dissolver," adrenaline, will not be able to enter the fat cell and open the door. Ori also points out that "to make these matters worse, stubborn fat has more estrogen receptors which cause even more stubborn fat." If all this sounds bad enough, what makes it even worse is that if you indulge in the typical modern diet and sedentary lifestyle, this often results in reduced insulin sensitivity (read my past article on Insulin Sensitivity for more information). Added on top of everything else, your fat tissue becomes so incredibly resistant to your attempts to lose it, it seems like you will be stuck with it forever. Diets fail because they only look at the caloric reduction side of the equation. You need to understand the other variables in the equation exercise and lifestyle. You need to understand the deeper issues you are really dealing with. Getting rid of stubborn fat is not nearly as simple as just slashing calories and dieting. Stubborn fat is the result of a complex interplay of biological and hormonal processes all of which are affected by
www.FitnessExpertNetwork.com - 988

how you eat, how you move and the type of lifestyle you lead. Now that you understand why you have stubborn fat, right down to the hormone and receptor level, the question is "How do you alter your nutrition, exercise and lifestyle to get rid if this resistant body fat?" The answer will be found in part two. Stay tuned.

About the Author


David Grisaffi is a Sports Conditioning Coach and holds multiple certifications including three from the prestigious CHEK Institute. Plus he is also the author of the popular selling e book, "Firm and Flatten Your Abs," which teaches you how to develop a ripped abdominal region. Lean how to shed bodyfat and eliminate low back pain and receive his free newsletter by visiting: www.flattenyourabs.net

www.FitnessExpertNetwork.com

- 989

Vicious Viseral Fat and How To Vanquish It


By David Herber
Vicious Visceral Fat - And How To Vanquish It! Most of us know what visceral fat is, kind of. Have you ever seen someone from the back looks like they might be in good shape, well defined arms and legs, broad shoulders and then when they turn around WHAM! there's a huge overly pronounced abdomen, beerbelly city! That extended abdomen is most likely caused by visceral fat. Visceral fat is the intra-abdominal fat that surrounds your organs deep in the center of your midsection. It is labeled as the most dangerous type of fat to accumulate on your body, and is indicative of increased heart disease risk, type 2 diabetes, and other metabolic conditions. One of my clients was so confused about visceral fat, he thought that by building and strengthening his abs, he was making his gut stick out worse, because he was building muscle over the fat! While it's true that you cannot spot reduce the fat in your abs by doing thousands and thousands of sit ups, becoming physically active and working out is one of the best things you can do to reduce visceral fat. If you remain inactive and continue to eat an excess of calories your visceral fat grows beneath your abdominal muscles and will increase your chances of suffering from the maladies listed above. Why does your body store visceral fat in the midsection? The most common theory is that it wouldn't make sense for your body to store excess fat in your extremities and appendages as there is not a whole lot of "free space" for storage. The body maximizes energy efficiency by creating, storing and using body fat from the body's center where there is plenty of space. Also, the body stores fat where there are an abundance of fat cells. What happens if we remove those fat cells, ala liposuction? Well you will get slimmer in the areas that the fat cells are removed. But be warned, if you continue to lead an unhealthy lifestyle, eat an excess of calories and not exercise, your body will store fat in the fat cells that remain which may be in areas that are equally as undesirable. Would you have fat cells removed from your thighs and tummy only to have it accumulate on say your chin, elbows and calves? From an evolutionary standpoint, the body stores fat in those areas to make the physique more appealing to the opposite sex. Women with wide hips, large thighs and big breasts indicated high fertility and thus our primitive man would seek out these traits in a mate in the hope of bearing many offspring. Not such a true instinct today, as the body shape that today's man and women desire have changed in the past 30 to 50 years, to a slimmer more muscular preference. But those 30 to 50 years is a mere blip on the evolutionary

www.FitnessExpertNetwork.com

- 990

time line, hardly enough time to rewire our evolutionary predisposition or influence our fat cell distribution. So in the battle of the bulge, what can we do to vanquish vicious visceral fat? 1. Become Calorie Conscious. You cannot change what you do not know. So you must become aware of how many calories you are ingesting each day and how many calories your body requires. If you've been consuming too many calories, you will have to reduce the amount of calories you consume by 10 or 15 percent. Don't take the "cookie cutter" approach and reduce your daily calorie consumption by a large number like 500 or 1000 calories. Cutting 500 to 1000 calories out of your day on a dime may slow your metabolism down and make it more difficult to vanquish visceral fat. It is difficult to get an accurate assessment of how many calories you need each day quickly as your age, height, weight, sex, and activity level factor into your caloric requirements. A quick and easy way to ESTIMATE your daily caloric needs is listed below: Women Multiply your weight (in pounds) by 12 Men Multiply your weight (in pounds) by 14 When you get your estimate subtract 10% or 15% to get your reduced calorie daily requirement. It is important to maintain a food log or meal journal that tracks the time you eat, the amount of food you're eating and how many calories the food contains. (Read labels, don't estimate). If you forget to read the label and have access to the internet look up your food on www.calorieking.com or www.calorie-count.com. 2. Become More Active. As stated earlier in this article, INACTIVITY has been proven to increase your visceral fat. So increasing the amount of physical activity you do each day will help in the fight. You don't need any fancy equipment or to join a gym, just start moving more. Take the stairs at work instead of the elevator, park far away from a stores entrance and walk the parking lot, take a brisk walk around your neighborhood or around your local high school track. As you get in better shape, start practicing TABATA intervals or interval training. Aim for a cumulative effort of 60 minutes of extra activity a day. It doesn't have to be done all at one time; breaking it up into 10 minute bouts of activity is fine. Just increase the amount of activity you are doing now. 3. Become Muscle Motivated. Along with becoming more active, you must be motivated to increase your muscle mass. Unlike visceral fat, muscle is active tissue that burns calories, even when you are at rest. Again you don't have to join a gym or get fancy equipment. There are plenty of exercises you can do with just your body weight that will help build muscle. 4. Practice Patience. Like all body fat, it comes off gradually, and unfortunately no exercise, pill, powder, or special diet will cause fat from your midsection to
www.FitnessExpertNetwork.com - 991

disappear at a faster rate. Creating a caloric deficit, increasing your physical activity, and building more muscle mass is the sure fire way to vanquish your visceral fat! 5.

About the Author


David Herber is a personal trainer located in New Castle, PA. His website is www.Exercise2U.com

www.FitnessExpertNetwork.com

- 992

"I Want To Lose Weight, But..."


By Dean Carlson
I had a great conversation recently with a friend who is trying to lose weight. I have known this lady for a couple of years, and ever since I have known her, the topic of weight loss invariably comes up. It has been fun to share my own fat loss experience with her, and try to give her a tip here or there to help her out. I met her after I had lost all my weight, so it was fun to see the look of disbelief on her face when I told tell her that I had lost over 70 pounds. I like to think it is encouraging to tell others that if I could do they can too, but it doesn't always work that way. You see, often the first word I hear out of the person's mouth is "But". I am convinced that is a four letter word in disguise, because that little word often stops people from taking the action that results in the change they desire. It is usually something along the lines of "Well you did it, BUT I don't have time to exercise, BUT I don't have time to eat breakfast, BUT it's too expensive to eat healthy, BUT the moon is in its second lunar triphase", or some other perfectly good reason that isn't a reason at all. BUT that's ok, because most likely that person doesn't have a big enough reason to change. Until I reached the point where the pain of being an overweight, pre-diabetic with high blood pressure was worse than the pain of doing something about it, I didn't change either. My mission is to show people the benefits of a healthy lifestyle before their health spirals downward. Some people listen, some don't. I'm not going to stop trying. Ok, so back to my conversation. The reason I said it was great is because I think she is finally turning the corner. Her attitude is changing, and that was revealed to me by a simple statement. She said "I am focused on all the good things I can eat, rather than what I can't". You see in the past, she was always talking about the cake she shouldn't eat, or the donut she didn't have, or that it was no fun to go to parties anymore. BUT now she is focusing on the positive, on the whole new world of eating healthy and all the possibilities that come with it. She has found that the benefits of changing outweigh the pain of that same change. Is this really the key to weight loss? Is the battle we wage in our mind even more important than the food we put in our mouth? I am convinced that you can lose weight a number of different ways, some better and healthier than others. I believe there are principles that should be followed; and if you have tried to lose weight in the past, you can probably recite many of them yourself "Eat breakfast, drink appropriate amounts of water, eat 5-6 meals a day, exercise regularly, and many more".

www.FitnessExpertNetwork.com

- 993

BUT I am further convinced, primarily because of my own experience, that all of these principles, while important, are secondary. Skeptical? Here's what I want you to do. Before you put another bite of salad with lowcal dressing, or broiled fish, or sugar free Jell-O into your mouth, take out a piece of paper and write down 10 good reasons and/or benefits of losing weight, or getting healthier, or whatever else your goal may be. After you are done, I want you to post the piece of paper where you can read it every day. Get back to me in 60 days and tell me how you're doing. "BUT Dean".

About the Author


Dean Carlson is a certified personal trainer located in Concord, NH. His website is http://www.cr8health.com

www.FitnessExpertNetwork.com

- 994

The Get Fat Quick Plan-7 Steps You Dont Want To Follow
By Dean Carlson
As a physical preparation coach, I sometimes get into discussions with my friends or family regarding nutrition and weight loss. While I always enjoy talking shop and want to help as many people as I can live a healthier lifestyle, it didnt take too many of these conversations to figure out this truth; while a lot of people say they want to lose weight, not many people want to do what it takes. This is probably not earth-shattering news, but as obesity levels and preventable disease rise at a seemingly uncontrollable pace, it is frustrating. Heres the scenario - Friend asks I want to lose 10 lbs of bodyfat, what should I do? I say Eat lean protein and vegetables with every meal He replies I dont like vegetables, what else can I do? I can see we are off to a rousing start. I make the following suggestion Ok, lets start slowly; make sure you eat a good breakfast, including lean protein and complex carbs, every day. Nothing else, just that. He tells me That would be pretty tough, I usually run out the door and grab a coffee and bagel on the way to work. I suggest Why dont you get up 30 minutes earlier and have a cup of coffee while you make a nice veggie omelet? He retorts Are you crazy? Im usually up late unwinding and watching the tube, I have to relax sometime! Id be toast all day if I got up earlier. And round and round we go You know what? I decided it would take less time and serve more people if instead of nutrition and exercise plans I just wrote a get fat quick plan. Since most of the talkers seem do the opposite of what I suggest, maybe a little reverse psychology is in order. So after long periods of development and tested by hundreds of thousands of people, here it is! 1. Under no circumstances eat breakfast. If you have to eat something, make sure it has the words Swiss double mocha or crme filling in the ingredients. 2. Dont prepare your food ahead of time. It is much more efficient to go down the block and grab a double cheeseburger and a large order of fries than to bring a healthy bag lunch. And dont walk to the burger joint; drive. 3. Drink large amounts of soda, and not that wimpy diet stuff either. The sugar and caffeine will give you the edge you need to get throughout the day. If you start getting tired, just drink another one. 4. If you absolutely are convinced you need to eat vegetables, make sure you eat corn and potatoes, and dont skimp on the butter. Better yet, stick with onion rings and french fries. You cant be too careful! 5. Make sure you eat a big dinner, preferably pasta or pizza. Its a long way to the next Swiss double mocha.
www.FitnessExpertNetwork.com - 995

6. Try to get at least 3-4 hours of quality time in front of the television. Put a channel block on any station that in any way might motivate you to exercise. Dont forget the bag of chips. 7. Aim for no more than 5-6 hours of sleep a night. This does a couple things; it makes it less likely you will have the energy to workout, and poor sleep habits are great for packing on the pounds! So there you go, seven quality tips to get fat and stay fat. I wonder which is easier, getting up 30 minutes earlier, or rehabbing from quadruple bypass? I hope you never have to find out the hard way.

About the Author


Dean Carlson is a certified personal trainer located in Concord, NH. His website is http://www.cr8health.com

www.FitnessExpertNetwork.com

- 996

"Lost Weight? Ten Tips for Keeping It Off Forever"


By Diane Catrambone
Congratulations! You have lost those unwanted pounds and you are a lean, mean fighting machine. Here are some tips for you to make sure you dont revisit the weight gain cycle again. 1. Wear form fitting clothes! Nothing will bring you up short faster than realizing you cant zip up your favorite pair of HOT ASS jeans again. Plan your attack immediately as soon as that happens. 2. Why did you diet to begin with? Think about your original motivation to lose your uninvited weight. Get rid of the larger sizes in your closet so you dont slip into the mind set of having a backup. You are never going there again. Take some time to think about how you started on your road to success and get back on the path. 3. Do not bring problem foods into your home. The home should be a happy, secure place. Sometimes that works to your disadvantage. For some reason, some people think they can get away with cheating in their own home. You cant. Dont bring your problem foods in. 4. Pick a numberany number that works for you. Give yourself a number on the scale that you will simply not go above. Create a mindset and intention that you will not allow yourself to weigh more than that amount. 5. If you are in maintenance, its okay to weigh yourself every day. Just because it will tell you when you gain a pound or two. However, you should expect variations during the week, so be prepared to use the scale weight as a marker only and if you continue to gain pounds over a month period, then that is the time to become pro-active and figure out what is going awry. 6. Exercise. It gives you structure and control. It keeps you from obsessing about food and gives you a reason to eat healthful foods. Exercise will expand your need for calories too because it will burn higher caloric foods as fuel. 7. Keep a picture of yourself at your higher weight. Sometimes a visual aid is all you need to stay on track. 8. Keep a food diary. Dont complain about it. For at least one year, you should be monitoring your food intake. The diary will serve as a daily reminder of the structure you are putting in place for your future successes.

www.FitnessExpertNetwork.com

- 997

9. If you have a cheat day, dont sweat it. It has been my experience with clients, that if they stay on track most of the time and go off one day a week and eat whatever they please, it does not affect their ability to lose weight. ONE cheat day, though not 4 or 5. 10. Stop using food as a reward. Enjoy going out to dinners and restaurants for the shear pleasure of spending time with your friends and family. Reward yourself with something that feeds your spirit and soul. You have creating a vision for your life. Stay with it.

About the Author


Diane Catrambone, Owner of Fitness Together in Chester Springs, PA has been a personal fitness and nutritional coach for over 20 years. Visit her website at www.ftchestersprings.com

www.FitnessExpertNetwork.com

- 998

Bariatric Surgery Much Riskier Than Previously Believed


By Doug Jackson, M.Ed.,CSCS
Over the last few years, I've gotten acquainted with bariatric surgery risk. I had a family member who went through gastric bypass. I've trained a significant amount of "post-op" bariatric surgery patients. I even had the pleasure of training a bariatric surgeon with an impeccable record of integrity. I'm bothered though. Here's why: Bariatric surgery is big business. Here is website information from one facility which performs weight loss surgery: "Now there's hope for safe and permanent weight loss. The Center for Weight Loss Surgery at ------------, can help you bring an end to unsuccessful diets and risky medications and achieve consistent, permanent weight loss. We can help you reshape your life....Has your doctor every told you that you weight is harmful to your health?....Have you been frustrated with a seemingly endless array of unsuccessful diets, medications, exercise programs, and other weight-loss methods? If so, you'll find new hope at The Center for Weight Loss Surgery at ------------.? Hmmm...Maybe this information should include a quote from a recent study published by the prestigious Journal of the American Medical Association (JAMA). Dr. David Flum, lead author of the study, while discussing weight loss surgery, states, "The risk of death is much higher than has been reported." Let me restate Dr. Flum, "The risk of death is much higher than has been reported." Hmmm...that's good to know. The website "ad copy" that I included a couple paragraphs above was obviously written by someone who has taken courses in marketing, and knows who to pull emotional strings, it completely dismissed the fact that proper diet and exercise do work!! "The endless array of unsuccessful diets, medications, exercise programs...". Hmmm, well if the medications aren't working, maybe the docs shouldn't prescribe them. And if the exercise program isn't working, maybe the person needs to see a qualified exercise professional who actually knows what they're doing! I don't know of one person who has gone through gastric bypass who has tried "everything". Here's what I usually see" They "tried" exercise, but it was inconsistent and performed in a flawed manner. Of course it didn't work. They didn't have the equation right.

www.FitnessExpertNetwork.com

- 999

If they did have the right approach of supportive nutrition and proper exercise (cardio, strength, and flexibility) in the right duration and were consistent in it's execution, they could absolutely lose fat in a consistent and healthy manner. One of my clients who recently went through gastric bypass recently revealed to me "I wish I would've tried this before I went through with the surgery. I know it would have worked." That really says it all. If you know of someone who is considering weight loss surgery and feels that they have "tried everything", I assure you that they haven't. Please pass this article along to them.

About the Author


Doug Jackson, M.Ed., CSCS, is the author of Fitness Now and Forever and the co-author of Family Fit Plan. He also operates a fitness consulting business in Weston, Florida. To receive his Ten Secrets to your Best Year Ever mini-course, visit www.PersonalFitnessAdvantage.com.

www.FitnessExpertNetwork.com

- 1000

Is Fat Your Evil Nemesis?


By Eric Johnson
A fat loss goal can be hard to achieve without some basic knowledge, with knowledge about fitness and health you can figure out what direction to head in order to get the results you are looking for. One concept to understand is how caloric expenditure works and what things need to be considered in order to achieve maximum results for burning fat. Lucky for you everything you do burns calories, so almost any program or sports activity will create the calorie deficit that needs to be incorporated into any fat loss journey. Resistance training for fat loss is one choice in many that can be used as part of a complete program to help you lose the fat you are after. Resistance training burns calories for days. It helps increase the metabolism by creating an afterburning affect. Basically when you are done training your body has to repair the muscles that were worked. This creates a great opportunity for your body to burn tons of calories. There are many different forms of resistance training to choose from. Working with a personal trainer can help you devise an appropriate plan of action using resistance training as a way to eliminate fat. But, if you go for it on your own incorporating a few key rules like the ones listed below can help you effectively eliminate fat for good.

Use full body movements over smaller isolated moves in the beginning. To burn the most calories pick exercises that pack more muscle behind the movements. It's simple; the more muscle you put behind a movement with the proper amount of resistance will burn lots of calories. Balance out your movements with opposing movements. I'm sure you do not want to injure yourself right? Then adding this simple concept to your training can help you burn tons of calories and help you structure your training plan to get rid of the fat for good. Move in all directions. Using a movement map such as the 'Primal movement patterns' can help you pick exercises in a balanced format. Using lateral movements and rotational as well the many others that are mapped out help prepare your body for other activities in the future. Train at a comfortable speed at first. Starting with a slow tempo is going to increase the safety of your exercises and allow you to learn better form. You want to ensure you train for a long time so, take your time at first. When you feel ready, play with different tempos. Different speeds can help develop different aspects of strength. It will also add to your athleticism and help you in other areas of fitness.

It is important to consider to eventually moving into other areas of fitness and playing other activities and sports. Use resistance training as one of your foundational methods for creating fat loss and burning calories. To create a solid program and get maximum results, seek education through qualified professional.

www.FitnessExpertNetwork.com

- 1001

About the Author


Eric Johnson is a Certified Personal Trainer, Russian Kettlebell Instructor, and Certified Z-Health Instructor. He manages Fitness Together in Stockton, Ca. His website is http://www.stocktonft.com

www.FitnessExpertNetwork.com

- 1002

Here's How we Lose (or Gain) Fat


By Gary Giamboi
In order to help us lose weight, we must understand there are certain principles which every normally functioning human body uses to process the food he/she eats and which determine how it will use the nutrients it extracts from this food. For this article, let's focus solely on the Caloric content of the food we consume. This reduces food to just the fuel or energy for our bodies.

Consuming less energy than we burn we result in our needing to burn stored energy (sugar or fat) to make up the difference. Conversely, consuming more energy than we burn will result in our storing the additional energy in our liver or cells as either sugar (Glycogen) or fat. Glycogen is stored in the Liver and Muscle cells, while Fat is stored in Adipocytes or Fat cells. Our body's Primary and Preferred source of Energy is Glycogen or Sugar. In fact, some processes can only use Glycogen (Anaerobic exercise, Brain, Nerve, Red Blood and White Blood Cells can only use Glycogen as fuel). Therefore, we must use up our stored Glycogen before we can start burning stored fat. However, once Glycogen stores have been exhausted, glucose will start to be synthesized from proteins in a process called Gluconeogenesis. This means we may be Breaking Down our own Muscle cells to make Glycogen. If we are restricting our intake of carbohydrates, the only way to prevent the breakdown of our muscles is to consume adequate amounts of Protein to convert into Glucose. This process continues for about 24-48 hours until our body can begin the process of Ketosis. Ketosis is a chemical process which results in the Brain being able to use stored Fat as fuel. It is designed to help save our Vital Muscle Mass, such as our Heart! We do not want to lose weight by losing Muscle, we want to Lose Fat. Our body likes stored energy, especially fat. Our body's mechanisms and processes have not caught up to life in a modern 21st century society. It is always preparing for the famine it still believes can happen at any moment. Therefore, if we cut the Calories we consume by about 10% or more for more than 2 days in a row, our body will believe there is a Famine and it will go into starvation mode. This means our body will start to cut out processes it considers non-essential for survival and lower our overall Metabolism (the rate at which our body burns energy or Calories) by about 10%. Once we have used up our stored Glycogen, our body will also begin to burn Fat and Muscle. It will turn Muscle into Gylcogen at approximately the same rate it burns Fat. So until we enter Ketosis, for every pound of Fat we burn, we can lose up to 1lb of Muscle. Our body can either store excess energy primarily via the action of the hormone Insulin or it can release stored energy via the hormone Glucagon. Our pancreas will secrete either Insulin or Glucagon. It can not do both at the same time. So we cannot release Fat in the presence of Available Blood Sugar.

www.FitnessExpertNetwork.com

- 1003

When our blood sugar rises, our body produces Insulin to facilitate the uptake of the excess blood sugar and blood fats to our muscles and liver. When this happens our body will not be able to burn any energy stored as a form of Glucose or fat. So it will be impossible to lose Fat while the level of our Blood Sugar is high and this process is occurring. In order to get our body to release stored energy, our level of Blood Sugar must remain below the level necessary to induce the production of Insulin. This will stimulate the production of the hormone, Glucagon. Glucagon facilitates the release of stored sugars (Glycogen) and fats from our cells and liver. Eating infrequent large meals or meals containing a high percentage of simple carbohydrates will cause the level of our blood sugar to rise very high, very quickly. This will cause Insulin to be released. There is only one natural way to get rid of fat. That is to burn it. Without going into Ketosis, there is only one place to burn fat and that is in a Muscle cell. Keeping your body in a state of Ketosis for an extended period of time is not considered Healthy by many leading health experts. Therefore, Low Carb diets are not recommended by them.

Therefore, we can help ourselves burn fat by working with these very principles which regulate its Storage and Release in the first place. All we have to do is be Mindful of Why we are Eating, When we are Eating and How we are Eating. And do the Following: In order to Gain Muscle and Lose Bodyfat, we also need to reduce our levels of Stress and Sleep deeper and longer. Let's look more closely at these two Concepts: Stress: Even Today, Our Pre-Historic body knows only two kinds of Stress: Getting enough to Eat and Avoiding Being Eaten. 100,000 years ago, this was just about All the Stress there was in our great great....grandfather's/grandmother's lives. And the only response they had to it was Fight or Flight. In order to better prepare us to be successful at Fighting or Escaping, our body learned to do the following:

Become Mentally more Alert Dilate our Pupils and Make Vision and Hearing more Acute Increase our Circulation and Respiration Inhibit our Digestion & Shunt the extra Blood Supply to our Muscles Constrict Blood Vessels in many parts of the body Raise Blood Sugar Levels and Release Insulin Dilate the Blood Vessels in our Muscles Inhibit our Tear Glands and Salivation Relax our Bladder and Colon Inhibit Erections Release Adrenaline, Noradrenaline and Cortisol

www.FitnessExpertNetwork.com

- 1004

The benefits for survival for most of these responses are obvious. However, the adverse affects of the Long Term Elevation of the Hormones associated with these responses is just now being understood. Adrenaline increases the heart rate and force of heart contractions, facilitates blood flow to the muscles and brain, causes relaxation of smooth muscles, helps with conversion of glycogen to glucose in the liver, and other activities. Noradrenaline has strong vasoconstrictive effects, thus increasing blood pressure. So long term elevated levels of these two Hormones would seem to be associated with our Heart working much harder than it should be and certain organs receiving less than the optimal Blood Supply. It would also seem to make burning Fat more difficult since it keeps our Glucose levels higher than normal. Cortisol is also involved in determining how the body Metabolizes Proteins, Carbohydrates and Fats. Long Tern Elevated levels of Cortisol would seem to imply our body will not be processing our Nutrients as it should. It has also been linked to Impaired Cognitive Performance, Suppressed thyroid function, Blood sugar imbalances such as hyperglycemia, Decreased bone density, a Decrease in muscle tissue, Higher blood pressure, Lowered Immunity and Inflammatory responses in the body, as well as other health consequences, Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Being in a Fight or Flight response mode, or in a sort of Pre-Fight or Flight mode, means we are looking for, and indeed, maybe even expecting Trouble. Trouble is what is suppose to happen. That is why we are primed to look for it and that is why we are in the state we are in. We do not need our Rational Mind, Our Heart and our Conscience to beat a Snake or run away from a Sabre Tooth Tiger. Indeed, they will probably even get in our way! In my humble opinion, being in such a state makes it harder for us to listen to our Hearts and our Conscience or to take the time to figure things out. So, if this affects our ability to look at the Bright Side, be Understanding or Forgiving, Generous, etc. would you be surprised? To quote a couple of popular songs: "What's Love Got to Do with It" and "I know What I was Feeling; but, What was I Thinking." I will even go so far as to say we are addicted to Stress. Is it Now a coincidence that Violent Movies/VIdeo Games and Scary Movies/Video Games are the most popular? When a person watches one of these movies/video games, the better the movie/game, the more he/she becomes involved in a Fight or Flight Reality more Real than their present lives.. Their responses will be proportional to their involvement.

www.FitnessExpertNetwork.com

- 1005

This Cannot be Good for the Person involved. And it Cannot be Good for a Society where a Majority of it's people are living this way. Sleep: Sleep is when (or perhaps Where) your body repairs itself and builds new Muscle. With the Right Stimuli during our awake time, more sleep can mean more Muscle (and less Fat in the long run). It is relatively easy to make your sleep time result in Fat Loss. Sleep is also where we work out things which happened during the day and remain unresolved (perhaps that why a lack of sleep makes us more irritable. It leaves more things unresolved and un-accepted). Thus, during Sleep, we can lower our Stress levels by waking up with less unresolved and un-accepted issues in our minds. There have also been new studies which show that people who get less than 5 hours of sleep each night are more overweight than those who get 8 hours. The less sleep group higher levels of Ghrelin in their blood. Ghrelin is a hormone produced in the stomach that sends out hunger signals to the brain, which then makes you feel hungry. They also had lower levels of Leptin. Leptin is another appetite-regulating hormone. It's produced by fat cells and delivers satiation signals to the brain. The particular hormonal ratio of high Ghrelin/low Leptin was probably making the less sleep group eat more often and in greater amounts. A University of Chicago study found that people who slept less than 4 hours actually had increased levels of the hormones Cortisol and Insulinwhich are linked to a difficulty in processing Carbohydrates. Of course, we don't know if the increased levels of Cortisol and Insulin are involved in causing the poor sleeping patterns or the result of the them. In any case, remember, Exercising can help you sleep longer and deeper. Practicing an Internal Art such as Yoga, Qi Gong, Meditation (Concentration), Taijiquan (Tai Chi) or I Liq Chuan can also help. They have All been shown to help reduce Stress and its accompanying Hormones, which are linked to increased levels of Body fat. So What should I Do? I'm Glad you asked? Learn an Internal Art which cultivates in you a Healthy Body, as well as, Mindfulness, Willpower, Love, Peace, Tranquility, Compassion, Kindness, Generosity and Forgiveness. Yoga, Taijiquan (Tai Chi), Meditation, Qigong, True Martial Arts are all means to This End. They All Promote a Healthy Body and a Healthy Mind with a Positive Outlook.
www.FitnessExpertNetwork.com - 1006

That's What I Do. I can help You Do It Also

About the Author


Gary Giamboi is a NASM certified Personal Trainer, an E-500RYT Yoga Instructor, holds the rank of Kyoshi (Teaching Master) in several Japanese Martial Arts from the Genbukan World Ninpo Federation and the Kokusai Jujutsu Renmei and a Master's License in Taijiquan (Tai Chi) and Qigong. He is available for Private Training and Consultations on losing fat, toning up, athletic performance, balance as well as, Martial Arts & Yoga seminars and the 200 hour Yoga Teachers Training courses. He can be reached via his http://genbukan.biz/contact.html

www.FitnessExpertNetwork.com

- 1007

5 Weight Loss Tips You Can Use Right Now


By Gregg Gillies
Are you constantly looking for weight loss tips? Are You Ab-sessed? Learn How to Get Ripped Six-Pack Abs Almost everyone wants to know how to lose weight. With these weight loss tips you can. Getting lean enough to have six-pack abs isn't easy. If it was, everyone would have a flat stomach and a lean, sexy physique. Take a look around. You know that's not the case. So what can you do to get your own six-pack? Here are some tips on how to lose weight you might want to consider if your fat loss progress is stalling. 1. Too Many Carbohydrates. This doesn't mean you have to eliminate carbs from your nutrition plan. The right carbs are a vital part of your fat loss efforts, not to mention your health. However, any additional carbs above and beyond those needed have a good probability of being stored as body fat. Weight training does require a higher carb intake. But most people don't train intensely enough for the amount of carbs that they take in. 2. Stack Your Carbs. Yes, low-carb diets do work. You can drop a lot of fat with a low-carb diet. But at a certain weight your body sets itself. If you want to really get lean, you'll need another approach. Not to mention, carbs are an important part of any workout program. Carbs fill your glycogen-stores after a workout so your muscles can get optimal recovery. Muscles boost your metabolism which makes it easier to lose fat and keep it off. Muscles also give your body it's sexy shape once you've taken off the fat. Without muscles, you'll be what I call skinny fat. If you've seen it, you know what I'm talking about. And it's not sexy. So, instead of going completely low-carb, try stacking your carbs, getting your good carbs when you need them most, in the morning and immediately after your weigh workout. Eat most of your good carbs in your morning meals and in your post-workout meal. This will help to stabilize your insulin levels and help you burn body fat for energy later in the day.
www.FitnessExpertNetwork.com - 1008

Forego the pasta, potato or rice at your evening meals for lean proteins like fowl or fish, along with a side dish of veggies. Or enjoy your favorite protein shake recipe. Okay, maybe not your favorite if your favorite contains a lot of simple carbs, but you get the idea. 3. Too Much of the Wrong Type of Cardio. What happens to the guy or gal who performs 1-2 hours of cardio a day? (We know you're out there!) They send their body into a tailspin, a state where the "starvation hormones" secreted by the body skyrocket (it's your body's survival mechanism, a response to too much exercise!) causing fat cells to try to hoard their energy! Too much cardio will eat away at muscle tissue, causing your metabolism to slow down and your body to start storing fat. In other words, the exact opposite of what you are trying to accomplish. Substitute shorter duration, high intensity interval training for the slow, long duration cardio you've been doing and watch your metabolism get a boost as you burn more fat in less time. Just check out marathon runners' Is that the body you want? I didn't think so. Try switching up your cardio to contain more high intensity interval training. It will a. b. c. d. Burn more calories by elevating your metabolism so you lose fat faster Increase your power Increase your speed Increase your endurance

No matter what your fitness goals, HIIT is one of the best ways of helping you achieve them. And the variations are endless. You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish. You can also use any number of exercises for your training, such as cycling, sprinting, treadmill, elliptical trainers, jump rope, rope climbing, hill sprints, and more. Don't continue doing endless hours of aerobics that aren't helping you reach your goals anyway. Get more out of your cardio workouts by performing interval training. Luckily for me, I have a hill just down the road that is perfect for interval training. I jog over to the hill.
www.FitnessExpertNetwork.com - 1009

This takes about 4 - 5 minutes and serves perfectly as my warm up. Then I sprint up the hill to the top. This takes me about 15 - 20 seconds. I turn around and walk back down, which serves as my rest interval. I then repeat for a certain number of intervals and the jog (or walk) home serves as my cool down. Another great interval training program is jump rope. You may need to practice a bit on this one. After a brief warm up, I will jump rope as fast as I can for about 10-20 seconds, followed by a slower cadence for about half a minute. This form of interval training is brutal and will get your heart rate up fast! You won't last long on this program. Always warm up before starting your intervals. If you're not in the best of shape break into it lightly, starting with more low or moderate intensity cardio. You might also want to check with your doctor. No sense in getting hurt right when you start your interval training. 4. Cycling Your Calories. I've mentioned cycling your calories in a previous article but here's an example again so you know what I am talking about. Don't forget the numbers are for the example only. You'll need to adjust the calorie number to what's appropriate for you. Day 1 - 2,600 Day 2 - 2,500 Day 3 - 2,400 Day 4 - 2,300 Day 5 - 2,200 Day 6 - 2,100 Day 7 - 2,000 Day 8 - 2,500 Day 9 - 2,400 Day 10 - 2,300 Day 11 - 2,200 Day 12 - 2,100 Day 13 - 2,000 Day 14 - 1,900 Day 15 - 2,400 Day 16 - 2,300 Day 17 - 2,200 Day 18 - 2,100 Day 19 - 2,000 Day 20 - 1,900 Day 21 - 1,800

www.FitnessExpertNetwork.com

- 1010

At this point, I will take a look at my progress (using body fat calipers, the scale and the weight increases on my exercises) and then devise a new plan for the next three weeks. The cycling of calories in this manner is good both for building muscle and losing fat. How high you start and how low you go depends both on your goals (building muscle or losing fat) and your individual metabolism. If you are building muscle you don't want to make your low days too low. You just want to have some slightly lower calorie days so that you keep fat gain to a minimum as you add muscle. For losing fat, you don't want your high days too high (for obvious reasons) but you also don't want your low days too low, otherwise you will lose lean muscle and put your body into starvation mode, which will cause it to slow your metabolism down and store fat - two big no no's. If the weight stops coming off, don't always go lower on calories but consider increasing your cardio training (or just increasing the intensity of the time that you do your cardio - the more intense it is, the more calories you burn during the same amount of time). You still need to be careful with the amount of food you eat when you do this. After all, it doesn't take too much to completely wipe out that week's progress. 5. Eat Whole Natural Foods: Stay away from all processed foods. And while protein shakes and meal replacements can really help you get the nutritious calories you need (not to mention the convenience) don't go overboard. Get most of your calories from whole natural foods like vegetables, meats, oils, eggs and whole grains. This is all pretty basic stuff. The problem is that most people think basic won't work so they go searching from one gimmick to the next, never really making any progress. Then they quit out of frustration without giving what really works a chance. How many people do you know that want to know how to lose weight and have tried all these weight loss tips and stuck with them? I bet not many. If you want to know how to lose weight, go ahead and give these weight loss tips a try and see if you don't lose fat, build muscle and develop a lean sexy body with six-pack abs in no time.

www.FitnessExpertNetwork.com

- 1011

About the Author


Gregg Gillies is the founder of http://www.buildleanmuscle.com. His muscle building articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine.

www.FitnessExpertNetwork.com

- 1012

Build Muscle and Burn Fat Fast With The 8 x 8 System


By Gregg Gillies
If you want to build muscle and burn fat fast, you have to give the 8 x 8 training system a try. The 8 x 8 system is a very unique, and highly productive training program devised by legendary trainer Vince Gironda, that will help you quickly build muscle and lost fat without aerobics. Keep in mind, while you will build muscle fast with this system, it is very demanding and definitely not for beginners. You need to have about two years of training under your belt before you tackle this weight lifting program. You can build muscle mass with the 8 x 8 system due to it's unique design. It's a fasttempo, high-volume, size-building weightlifting routine. It's not designed to build much strength. It's solely for building muscle and losing body fat at a rapid pace. You'd like to build muscle mass and lose body fat, wouldn't you? The short rest periods will tax your cardiovascular system much in the way high intensity interval training for cardio does. This is nothing like the typical lifting routines you perform in the gym. You'll be breathing like a freight train before your first exercise is completed. Here's the scoop: You perform 3 to 4 exercises per muscle group and you do 8 sets of 8 reps for each exercise. Yes, that's 24 - 32 sets per muscle group! Normally, I'd say that you'll overtrain in a week on this type of volume, but this weight training program is quite different than what you are used to. You work two or three muscle groups per session and you rest only 15 to 30 seconds between sets and complete each workout in about 45 minutes - never more than 60. This program, properly performed, will build muscle mass fast. Even with the large number of sets, it will crank up your intensity level by performing all this work in a short period of time. This is much different than the endless volume, 2 to 3 hour marathon workouts. An absolute key to gaining muscle mass is overload, or progressive resistance. This is usually accomplished by adding weight to your exercises but this is not the only way to achieve overload on your muscles. Another is to do more work in less time, which is exactly what you get with this weight training system.

www.FitnessExpertNetwork.com

- 1013

This weight training program will be a serious shock to your system. It's nothing like the bodybuilding programs you see everyone else in your gym doing. Not even close. In fact, I would bet you've never seen one person in your gym train on this routine. But, hey, how many of them have you seen lose fat or gain mass quickly or, for that matter, make any positive changes in their body recently?

How Much Rest Between Sets?


The idea is minimum rest. This means working down to 30 seconds between sets at a minimum, and if you really want the program to work and quickly build muscle, you'll need to get down to 15 to 20 seconds between sets. With a typical tempo of about 4 seconds per rep, you should be able to complete a 24 set workout in 18 - 21 minutes and 32 sets will take 25 to 28 minutes. Sounds painful, doesn't it? But it works. And you do want to build muscle, don't you? Whatever exercise you're doing, don't let go of the bar or dumbbells between sets. If you're benching, keep your hands on the bar once you rack it. Doing deadlifts with straps? Keep the straps on and your hands in place between sets.

How Much Weight Should You Use


At first, you'll see a large drop in the amount of weight you'll be using. Hey, not many of use are used to 15 seconds between sets. Most of us take at least a minute, if not two or three when we are training heavy. Most likely, you'll need to drop your weights by about 40 percent of what you typically use for a set of 8 reps. If you bench press 150 pounds for 8 reps with 60 to 90 seconds between sets, you'll most likely need to reduce the poundage to about 90 pounds (if not lighter for the first workout or two). As you adapt, start to build muscle, and get used to the short rest periods, you'll see your weights move back up. You have to select the proper starting weight. This is so important in your ability to build muscle and be successful with this training program. The first workout or two should be pretty easy as you get used to the program. This will help you build momentum moving forward and allow you to progress over a 4 to 6 week period of intense weight training. Besides building momentum, the first two workouts should be pretty easy so you don't end up with debilitating soreness that keeps you out of the gym for a week. You'll be using the same weight on every set. It's okay to drop to 6 or 7 reps on the last set or two, but if you drop below 8 on your fourth or fifth set, the weight is too heavy.
www.FitnessExpertNetwork.com - 1014

When you can easily complete eight sets of eight reps, it's time to up the weight at the next workout. Obviously, you won't be training to failure on most of your sets. Most likely you'll only do so on the last set or two of each. However, you will be training like you've never trained before. This routine is brutal on your body and, especially, on your mind. This is even more true on the big compound exercises, like dips, deadlifts, squats and bent over rows. Don't think you can handle this intense muscle building weight lifting routine? You could start out by applying this technique to one body part. If you are going to do that, you'll want to cut back on the rest of your training. Also, if you want results, you'll perform the routine on the big muscles, like the back, and not use it just for biceps. This is what I usually do. I'll perform the 8 x 8 routine on one body part at a time. It's a great way to keep your routine fresh and prevent burnout. Here's an example of a complete routine: Day 1 Chest Decline Bench Press 8 x 8 Decline DB Flyes 8 x 8 Dips 8 x 8 Shoulders Dumbbell Upright Rows 8 x 8 Bent Over Lateral Raises 8 x 8 Day 2 Legs Leg Press 8 x 8 Leg Extensions 8 x 8 Leg Curls 8 x 8 Standing Calf Raises 8 x 8

www.FitnessExpertNetwork.com

- 1015

Day 3 Back Two-dumbbell Rows 8 x 8 Dumbbell or Machine Pullovers 8 x 8 Lat Pulldowns 8 x 8 Abs Weighted Crunches 8 x 8 Day 4 Triceps Tricep Pressdowns 8 x 8 Overhead Extensions 8 x 8 Biceps Barbell Curls 8 x 8 Incline DB Curls 8 x 8 For many of you, even fewer sets may be more effective, as you can quickly overtrain on a program like this. I don't recommend performing this weight training routine for more than 4 - 5 weeks before taking a complete week of rest from the gym. Keep in mind that weightlifting workouts like this are a great way to quickly build muscle but it's also a great way to lose fat, completely change the shape of your body, and keep the fat off. Weight lifting is much more effective for fat loss than aerobics or dieting alone.

About the Author


Gregg Gillies is the founder of http://www.buildleanmuscle.com. His muscle building articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine.

www.FitnessExpertNetwork.com

- 1016

How To Get Rid of Love Handles


By Gregg Gillies
How to get rid of love handles is something almost every guy out there wants to know. After all, love handles aren't sexy. A woman wants to check out your washboard abs, not your love handles. So let's look at some simple tips on how to get rid of love handles that you can use to tighten up your abs and stop jiggling when you walk. An important point to remember about how to get rid of love handles is that ab exercises are not the key. They are important, sure, but the key to ridding yourself of those love handles is burning off the fat so the abdominal muscles can show. Here are some keys to burning away those love handles. 1. Too Many Carbohydrates. This doesn't mean you have to eliminate carbs from your nutrition plan. The right carbs are a vital part of your fat loss efforts, not to mention your health. However, any additional carbs above and beyond those needed have a good probability of being stored as body fat. Weight training does require a higher carb intake. But most people don't train intensely enough for the amount of carbs that they take in. 2. Stack Your Carbs. Eat most of your good carbs in your morning meals and in your post-workout meal. This will help to stabilize your insulin levels and help you burn body fat for energy later in the day. Forego the pasta, potato or rice at your evening meals for lean proteins like fowl or fish, along with a side dish of veggies. Or enjoy your favorite protein shake recipe. Okay, maybe not your favorite if your favorite contains a lot of simple carbs, but you get the idea. 3. Too Much of the Wrong Type of Cardio. What happens to the guy or gal who performs 1-2 hours of cardio a day? (We know you're out there!) They send their body into a tailspin, a state where the "starvation hormones" secreted by the body skyrocket (it's your body's survival mechanism, a response to too much exercise!) causing fat cells to try to hoard their energy!

www.FitnessExpertNetwork.com

- 1017

Too much cardio will eat away at muscle tissue, causing your metabolism to slow down and your body to start storing fat. In other words, the exact opposite of what you are trying to accomplish. Substitute shorter duration, high intensity interval training for the slow, long duration cardio you've been doing and watch your metabolism get a boost as you burn more fat in less time. 4. Never "Cheating" on Your Diet. Once in a while you should let loose and give yourself a break from the rigors of dieting and scale watching. In fact, it's helpful in losing weight. That's because continual dieting eventually leads to roadblocks where the body responds by slowing its metabolic rate. Strict dieting also takes its toll on you mentally, and can leave you feeling deprived. That's a bad combination! Taking in a couple of high calorie meals once every 710 days not only provides a mental break from dieting, but helps you side-step roadblocks by preventing the body from entering a starvation state where the metabolic rate slows. While understanding how to get rid of love handles it's important to realize that you still need to be careful with the amount of food you eat when you do this. After all, it doesn't take too much to completely wipe out that week's progress. Look, if you want to know how to get rid of love handles, focus on the fundamentals of fat loss. Forget about whether supplement a is better than supplement b or if turkey is better than chicken or should you have whey protein with casein or take them separately. If you aren't doing the fundamentals of how to get rid of love handles correctly, these things just don't matter. This goes back to a previous article I wrote where I stated that things such as narrow grip, wide grip, etc. won't mean a thing if there are major flaws in the fundamentals of your training program. Master the fundamentals first! The fundamentals of how to get rid of love handles include:

Weight Training - you gotta lift weights Burn more calories than you consume Eat 5-6 small, frequent meals and never skip meals Take in a few tablespoons of good fats such as flax seed or sunflower Eat natural foods; avoid processed & refined foods Drink a lot of water Eat more fibrous carbs, fruits & vegetables, Consume at least 1 gram of protein per pound of lean body mass Perform high intensity cardio
- 1018

www.FitnessExpertNetwork.com

If you're not doing all these things, and you're looking for the perfect supplement stack or the optimum periodization plan, then you are just setting yourself up for failure from the beginning. Learning how to get rid of love handles does not include these things. They just keep you from taking action. Don't get me wrong, the little details can help, especially when you are at that point where you almost have the body you want. But if you put the details ahead of the fundamentals, you are not going to get the results you are hoping for with your program. So now you've learned the basics of how to get rid of love handles. Now take action on the knowledge!

About the Author


Gregg Gillies is the founder of http://www.buildleanmuscle.com. His muscle building articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine.

www.FitnessExpertNetwork.com

- 1019

Try This Muscle Building Fat Burning Solution


By Gregg Gillies
Muscle building and fat burning are the two goals of almost anyone you see in the gym. And a lot of gyms nowadays have a smoothie bar. Everyone is figuring out how important it is to get the proper nutrition right after a muscle building, fat burning workout. But there are two good reasons not to hit that smoothie bar after your workout. One is the price. It's sort of like buying a beer at a baseball game. You might have to take out a loan. So what can you do? The second problem is that you can't control exactly what is in the smoothie. Even health bar smoothies may contain lots of hidden calories that are high in fat and sugar, like sherbet, frozen yogurt and various forms of high-fructose corn syrup. Creating your own muscle building fat burning smoothie allows you to control the cost and the ingredients. And that's a plus, both to your wallet and your physique. Your muscles can't grow without the proper nutrition and that nutrition is vitally important right after a hard weight training session. And that means loading up on the right protein and the right carbs at the right time - immediately after your workout. You can prepare your post-workout shake before you hit the gym, stick it in a thermos and take it with you to store in your locker. Here are two versions of my favorite post-workout shake. The first one involves using a specific post-workout powder. It's designed just for after your weight lifting session. It includes fast acting carbohydrates and hydrolyzed whey protein isolates. This version of whey is more digestible and faster acting, so it can start helping your muscles immediately. The second version will do pretty much the same thing, without getting the post-workout supplement. Muscle Building Shake

1 serving of a post-workout supplement 1 serving Creatine (I use Creasol by Muscle Link, available on A1Supplements.com) 1 cup frozen fruit (raspberries, strawberries, blueberries)

Mix in a blender. You can alter how much of the powder and fruit you use to get the appropriate number of calories you want.
www.FitnessExpertNetwork.com - 1020

Or you can try this version of the muscle building fat burning post-workout shake:

1 1/2 cups of Orange Juice 40 grams of whey protein isolate (I use vanilla, strawberry, or fruit flavored) 1 serving Creatine (I use Creasol by Muscle Link, available on A1Supplements.com) 1 cup frozen fruit (raspberries, strawberries, blueberries)

You can alter this any number of ways to suit your taste buds. You could add banana, or even some yogurt, which will also make the shake a little thicker in its consistency. One thing I've found that has helped my progress is to add a few more calories than I normally would and then drink part of the smoothie right before my workout, or even sip some of it during my workout so my muscles are constantly getting the nutrients they need, both to power my workout and to recover from it. If your goal is purely burning fat, you don't have to add more calories, just have about a third of your shake before your workout and the rest as soon as you've finished your training session. Consider creating your own pre and post-workout muscle building smoothies so you can start adding new muscle mass and burning fat fast.

About the Author


Gregg Gillies is the founder of http://www.buildleanmuscle.com. His muscle building articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine.

www.FitnessExpertNetwork.com

- 1021

Yoga For Weight Loss? You Must Be Kidding Me!


By Han Ayden
Yoga seems to be all the rage in women's fitness circles. Yoga centers have sprouted all around us and women are flocking to them in droves, believing it to be the best way for them to 'tone' up and lose weight. Marketed as a female-oriented exercise, yoga has become the alternative to women who are averse to weight training. Fallacies surrounding weight training and the misconception that it is 'male domain', combined with socio-cultural conditioning of women taught to fear bulky-looking muscles, have boosted the prestige of yoga as the exercise of choice for women. Well ladies, you have been conned! Yoga can't even begin to compare to physiological benefits that weight-training and cardiovascular exercises have to offer, neither in terms of calorie expenditure, metabolic expenditure nor in terms of body composition goals. Majority of the women I have trained over the years have expressed similar goals when asked what they want out of a training programme. Fat loss is by far the number one priority, followed by a desire for a lean and hard physique. Apart form an improvement in appearance, many women also want increased strength as well as better posture and increased bone density. The campaign geared towards preventing osteoporosis has fostered greater awareness amongst women of the importance of maintaining strong and healthy bones in their youth. However, many women are not informed enough to choose exercises that are oriented towards helping them achieve their lofty fitness goals. Yoga, unfortunately, falls short in its actual ability to achieve the aforementioned fitness goals. In order to lose weight, one has to increase calorie expenditure as much as possible and as such, exercises that expend the most amounts of calories are often sought out. Yoga cannot possibly compare with the benefits of aerobic training when one considers the factor of calorie expenditure. Moreover, fat loss requires more than the expenditure of calories within a certain time frame. It also requires you to burn more calories throughout the day and weight-training helps you achieve this. An increase in lean muscle mass from weight training enables you to burn more calories on a daily basis as muscle is metabolically active and hence, consumes more calories to maintain itself. Yoga offers minimal resistance training and is not intense enough to effect substantial changes in your body's metabolic systems in order to turn you into a fatincinerating machine.

www.FitnessExpertNetwork.com

- 1022

It does not offer the progressive increase in resistance that is needed in order to build and maintain strong bones. Progressive overload forces the body to adapt to increased strain it faces, creating stronger bones and muscles. Weight training and cardio work trumps yoga in every aspect related to weight loss. Opt for an exercise programme that incorporates resistance training and cardio training as its main elements. You can throw in a couple of sessions of Yoga a week in order to increase overall activity, but it should not be the cornerstone of any fitness regime that has fat loss as a serious goal.

About the Author


Han Ayden is a certified personal trainer and a body transformation specialist located in Singapore. His website is http://www.physiquemakeover.com

www.FitnessExpertNetwork.com

- 1023

"How to Give your Body a Lift"


By Hut Allred
While you may be committed to exercising, having a well rounded workout routine is necessary in order to achieve the maximum health benefits. You can give your body a lift simply by incorporating a healthy combination of both cardio and weight training exercises into your workout routine. There are a number of reasons why adding weight training to your workout routine can be beneficial. The biggest reason is working out with weights is one of the finest ways to strengthen your muscles. It can help to prevent joint injury, increase bone strength, and is used as a method in rehabilitation for existing ailments or injuries. Just because you use weights doesnt mean that youll end up looking like Arnold Schwarzenegger. No matter if youre big or small you can reap the rewards from adding weights to your workout routine. Weights are not only used for adding bulk by body builders, but by individuals who want to tone without adding bulk as well. Determining the amount of weight you should lift during your fitness training routine depends on the type of body you have, strengths and weakness, and your overall fitness goal. When adding weights to your workout routine, safety should be your first priority, lifting too much weight before youre ready can lead to injury. A fitness trainer can help teach you the proper form and technique for lifting weights and work with you to develop a weight lifting routine based on your lifting experience and knowledge of weights. As you progress in your weight lifting routine, your fitness trainer will be able to adjust your routine, specific to your needs, in order to achieve the desired result you are looking for. There are so many advantages to adding weight training to your fitness training routine. Not only will weight training help to develop your strength, if you want to lose weight, it can help you to burn fat and reshape your body, increase your endurance, and allows you to mange daily tasks with more ease and flexibility. Be sure to warm up before beginning your weight lifting routine by doing some stretching exercises, this will help to loosen up your muscles and help avoid injury. Before beginning any workout routine, whether its aerobic or weight lifting, its always best to consult with your doctor first. By combining a proper diet and exercise routine, you can be well on your way to achieving ultimate fitness and health, both physically and mentally.

www.FitnessExpertNetwork.com

- 1024

About the Author


Hut Allred is the President of New Wave Fitness. Inc. located in Dallas, TX. His company provides in home personal fitness coaching throughout the Dallas-Fort Worth area. His website is www.bestdallaspersonaltrainer.com

www.FitnessExpertNetwork.com

- 1025

8 Easy Secrets To Weigh Less - For Life!


By Irene Diamond, R.T., Exercise Specialist
Everyone has their reasons... Why do you want to weigh less? Let's see if any of these reasons fits you! Do you want to weigh less because:

You weigh more now than when you did in college? You can't fit into your "good" or "skinny" clothes? Your doctor told you that you have high blood pressure, heart disease, diabetes, or some other health reason and she wants you to drop some pounds? You have a school reunion soon? You have a big event such as a wedding or prom? You don't like what you see in the mirror? You can't do the physical activities you want to do? You just don't feel good!?

These are all valid reasons for you to get down to a healthy, realistic weight for yourself! The most important secret is the one I will give you right now. And it is so simple you'll say, "I know that already!" or "that will never work!" (Trust me, it WILL work!) Ready for the secret? The key is that starting now you will not be on a diet, but rather, you will modify your lifestyle to eat and act like the healthy person you want to become. And you will continue to do this for the rest of your life! That's it! If you stopped reading now and just took that one secret - you'll be a changed person! The reason this is so powerful is because this is a new life-style change you will make. And the choices that go along with this new lifestyle will all be made from a position of strength, not weakness! You will be in complete control and you will not be a victim where food wins! I said it was simple, but I didn't say it was easy! Absolutely, you will be faced with hard choices throughout the year, month and even on a daily basis. But once you understand you are in control, and once you have a clear understanding of what your goals are, it will become simply a matter of making the right choice when you come to a fork in the road. There are two phases of this new life-style change for you:
www.FitnessExpertNetwork.com - 1026

1. Getting down to the weight you want to be 2. Maintaining that weight Let's Start With Phase One: Keep in mind that excess calories, whether they come from eating too much, food that is too high in calories, or not burning up the excess calories by incorporating the needed movement, will put on the extra pounds of fat . It comes down to a mathematical equation: 3500 calories will either make or break a pound of fat. (That means to loose a pound of fat you either have to burn up 3500 calories or reduce your consumption by 3500 calories. The same goes for gaining excess fat - if you eat 3500 calories more than you need, you will gain weight.) So depending on how much weight you need to now lose, this means that you must somehow get rid of 3500 calories per pound of fat you want to lose. You can do it anyway you like, but studies have consistently shown if you do a combination of increasing exercise and decreasing consumption - you'll be better off! Also, an important fact to note: The more muscle you have - the more calories you burn even just sitting here reading this report! So, I always suggest to my clients to be sure to get enough exercise so they are more metabolically active than if they didn't do any exercise. Now, Let's Get to Phase Two: 1. EAT SLOWLY: Decide that you are worth (a minimum of) 20 minutes per meal to just sit, relax and enjoy your food. If you eat in less than 20 minutes your brain does not have time to register that you have eaten. You may eat beyond fullness before the rising blood sugar level can send your brain the "full" message to tell you to stop eating. Try timing yourself to be sure you take 20 minutes. 2. EAT WITHOUT EXTERNAL DISTRACTIONS: Eat in a peaceful environment without T.V., reading, doing office work or having upsetting conversations. If you can't give up these distractions and eating at the same time, notice your resistance to change. Try eating one meal in total quiet or just with soft music. Notice if any feelings come up for you around just being with your food and being fully aware of the mechanics of eating and what you're eating. Do you pay more attention to the tastes? Do you enjoy that particular dish? Does eating bore you?... 3. EAT WHILE YOU ARE SITTING DOWN: Are there certain foods that you are more likely to eat standing up or lying on the floor or couch? (Cookies, chips, etc.) Notice that you never eat broccoli lying on
www.FitnessExpertNetwork.com - 1027

the sofa. Some people eat in the car, in front of the 'fridge, or walking down the street. Thus, these relaxation activities, and/or postures become associated with eating certain (junk) foods. When these foods become part of the relaxation process, you will not feel able to relax when you are not eating these foods, even if you are not hungry. Example: You come home from work tired and stressed. You fling yourself on the couch, turn on the T.V. and devour a bag of chips to give you the strength to get up and make dinner. If you do this a few times it becomes a pattern. Here is a weight-loss strategy to try: Notice what it is like to relax or lie down, read a book, etc., without eating. Is it just as enjoyable? Consider if a glass of water or hot tea would be just as relaxing. Give it an honest try to break your habits. 4. CHOOSE ONE EATING LOCATION IN YOUR HOME OR WORK: Eat all your meals and snacks at this one location You may discover that once you formalize your chaotic eating patterns by eating at your eating place, you begin to disassociate eating with relaxation or socializing and start to eat more for nourishment. Be sure to take every meal, midnight snack, or even a simple handful of pretzels to you eating place. Notice if it takes the fun out of your "stolen" munchies. If you have to make the effort to go sit down, you may notice that you are more willing to let go of this quick enjoyment. 5. MAKE EATING A SPECIAL OCCASION: (Especially if you eat alone). Make your eating place attractive by creating a place setting. Use candles, flowers, linen, music, etc. Even if you don't do that - at least clear off the table of the past week's newspapers and mail! 6. IDENTIFY YOUR EXTERNAL FOOD CUES: If you are triggered to over eat by the sight or smell of a particular food, even when you're not hungry, you might consider the following: Drive or walk in another direction to avoid your favorite ice cream or cookie store. (Did you ever notice how you crave a Mrs. Fields cookie as soon as you see their counter?) o Don't shop for food when you are hungry- statistics show that when your are not hungry you will buy up to 20% more food, and your food choices will not be as good. o Leave the room or change the channel when food commercials come on T.V. o Time can be an external food cue as well. Do you eat because you're hungry or because it's lunch time? Do you follow a routine that triggers you to eat even if you are not hungry? 7. IDENTIFY OVER-EATING HABITS and TRY THESE STRATEGIES:
o

www.FitnessExpertNetwork.com

- 1028

Remove leftovers from the table immediately to avoid picking. Cut back on baking deserts for your family. Discover other ways to show your love for them, such as taking walks or spending more time doing activities together. o Portion out everyone's food from the kitchen when they first sit down. Family style serving often leads to overeating. o Have your partner or kids buy or make their own snacks if they want high fat/sugar. When you find yourself saying "I must buy brownies for the kids" know that in fact you are buying them for yourself! 8. IDENTIFY RESTAURANT AND SPECIAL OCCASION OVER-EATING HABITS: o Alcoholic drinks before your meal often lead to overeating as well as "empty calories". o Identify eating companions who trigger you to overeat or emotionally eat. It may require you to find other social activities with these companions than eating. o Assertive behavior may be necessary with people who want you to eat for their sake or because "they made it just for you", "it's only a little piece", "how often do you get to eat this"? They may act offended, but remember it's your body and you are in charge. If nothing else works tell them you are allergic to it! o Before going out to a meal, imagine yourself as only eating what you want and taking the rest home in a doggie-bag. Seeing yourself doing this before hand will make the action easier. You can enjoy the meal twice by having the leftovers again tomorrow! o When your food first arrives at the table, divide it in half. Make a conscious decision that after you eat half the food you will re-evaluate how you feel, wait five minutes and then decide if you want anymore. o If you think you might be full but aren't sure, stop and wait five minutes before another bite. o Have the waiter clear your plate as soon as you know you are through eating. o Visualize what a naturally thin person would do before you go to a restaurant. Imagine yourself doing that. Re-program your brain as if you already think and act like a thin person and your body will follow. o At holidays, weddings, parties and other social gatherings decide to choose five things you really like and eat only those. Prior to going out for the evening, imagine yourself doing the above suggestion and you will leave the party feeling light and energetic instead of stuffed! o Notice what it feels like to go out with your friends and focus on the conversation and companionship as the main event, rather that the eating.
o o

GIVE IT A TRY AND BEFORE YOU KNOW IT YOU WON'T BE IMAGINING THAT YOU ARE A THIN, HEALTHY PERSON - YOU WILL BE A THIN, HEALTHY PERSON!

www.FitnessExpertNetwork.com

- 1029

About the Author


Irene Diamond, Exercise Specialist, is CEO and director of the First Wellness Center in San Francisco, Diamond Massage & Wellness Center. The center specializes in pain management and injury rehabilitation, weight management, fitness and ergonomic education programs along with in pre and post natal wellness programs. You may contact Diamond Wellness Center at 1841 Lombard St, San Francisco CA. 94123 or call 415.921.1290 or visit http://www.DiamondWellness.com. The rehabilitation technique.

www.FitnessExpertNetwork.com

- 1030

Who's The Role Model In Your House?


By Jane Westreich
Obese children and adolescents has more than doubled since 1980 according to the American Association of Obesity. How can this be? We have much more knowledge about what causes obesity, yet the number of children and adolescents who are clinically obese has more than doubled. As a parent and a fitness professional this is alarming, scary and in my opinion - parent's fault. Here's why I think parents are to blame. Where do kids learn to be healthy or un-healthy eaters? Recent studies have indicated that one of the keys to childhood obesity is tied to the diet and fitness habits of the parents. Have you ever witnessed a child who eats healthier than his or her parents? I bet you haven't. The parents are the role models for their children in many ways but parents are the biggest influence on their kids in terms of diet and nutrition. If you, as a parent, go through your entire day without stopping to nourish your body with healthy food or reach for unhealthy choices when you are starved, your kids will think it's OK to do the same. What you as a parent shop for, buy and have in the house influences how well (or not well) your kids will snack. A priority is to first get the parents to eat and snack healthy. How can we learn to be better roles models for children? 1. Appreciate You If you take care in how you value your health and body your children will take note and follow your lead. Focus on positives. Learn not to be so critical and focus on your favorite features instead of complaining about what's less desirable. Mom's please listen to me - you are beautiful. You are everything to your kids and family. Start appreciating who you are and focus on your positives. Being positive about your body and your kid's bodies is healthy. 2. Enjoy and Participate in Life Parents who value participating in life instead of watching it go by pass this zest for life on to their children. Do you value exercise and an active lifestyle or do you sit on the couch and watch TV as life goes by? Studies show that inactive

www.FitnessExpertNetwork.com

- 1031

parents tend to have inactive children. Be a healthy, active role model for your children. Here's a great story to share on this point. My six year old daughter had a friend over for a play date. My husband came home early from work so I could get a workout in with one of my trainers. I was saying good-bye to my daughter and her friend. My daughter's friend asked, "where's your mom going?". As natural as could be my daughter said, "my mom's going to workout". Perplexed her little friend said, "what does that mean?". I wish you could have seen the look on my daughter's face when her friend asked this simple but what appeared to be odd question. The point of this story - my "working out" or setting a healthy example is normal in our house. My husband and I are role models for our kids and our kids know that my husband and I make exercise and healthy eating a part of our lives. Do your kids know what exercise is? Do your kids see you make exercise, and a healthy active life style a priority? 3. Don't talk about Dieting Do you talk about dieting around your kids? Don't! Instead educate your kids on foods that provide important nutrients they need for building strong bones and healthy bodies. Teach them that the colorful packages that claim to promote good nutrition are not always the healthiest choices. A parent's job is to ignore the marketing and look to the back and teach your kids about what to look for. A great example of this is "low sugar" versions of popular kid's cereals. Oftentimes at a close look you can easily see that serving sizes are made smaller to make the nutritional values appear better. It is a parent's job to educate themselves and their children about these marketing tactics and teach kids how to maintain a healthy diet. 4. Take the Lead Learn how and educate your kids on ingredient lists. Words like hydrogenated oil, high fructose corn syrup and "enriched" signify harmful fats and empty calories. Also pay close attention to sugar and portion sizes. Even something that appears to be healthy, like yogurt for example, can be packed full of sugar. 5. Eat Family Meals at Home Sharing meals together at home provides more opportunities for you to model healthy behaviors. Your preparation of healthy foods and beverage choices will have a much more positive influence on your children than any other attempt you make to control what they eat or drink. In conclusion, there are many behaviors that parents need to adjust to encourage kids to be healthy and the points discussed in this article are just a few.
www.FitnessExpertNetwork.com - 1032

Childhood obesity is reaching epidemic levels. Portion sizes, mystery ingredients and marketing are all to blame but this mom and fitness professional believes the parents are where this dramatic increase in unhealthy, inactive, overweight and obese children begins. Over 25 million kids face a future potentially plagued by diabetes, high cholesterol and other health problems. It's time that we, as parents, change the future of our children and in the process create healthy families who continue to pass the healthy and active mind set down from generation to generation. If we all do this - we will have healthy generations to come.

About the Author


Jane Westreich Fitness Together - Mequon 10974 N. Port Washington Rd. Mequon, WI 53092 262.241.3530 www.mequonfitness.com Fitness Together - Third Ward 411 E. Menomonee Street Milwaukee, WI 53202 414.223.3482 www.thirdwardfitness.com

www.FitnessExpertNetwork.com

- 1033

"If You Only Have 5-10 Vanity Pounds to Loose??"


By Jason Goggans
If you have watched even a minute of television lately, you have heard of Cortisol. You may or may not know what it is but you have definitely heard of it. While I will NEVER endorse those supplements they advertise on TV, I do agree that Cortisol does contribute to fat gain and needs to be controlled. Supplementation is not the answer, however. We will discuss that a little later. Cortisol is a hormone produced naturally in the body. It serves many purposes. Cortisol is primarily the stress hormone. The human body produces Cortisol in response to stress. Its original purpose was to protect us from starvation in times of intense trauma. For example, lets say that you are in a horrible accident and you are unable to feed yourself. Your bodys natural response, along with many others, would be to produce extra Cortisol. Cortisol is produced and secreted in the adrenal glands. Cortisol causes you to store fat, as well as break down fat. The breaking down of fat is the bodys way of creating fuel. In essence, your body is eating itself. This enables you to live extended periods of time without food. This is Cortisol's main job. Fast forward to modern day. We are all faced with a special kind of trauma called STRESS. Your body sees stress as a trauma and reacts accordingly. It does not know the difference between the trauma I discussed above and the trauma of stress. Stress causes the adrenal glands to secret Cortisol which leads to fat accumulation (especially around the abdominal area). I dont believe I have ever come across an individual who does not suffer form stress in anyway. We all deal with it and we are all storing extra fat because of it. This information leads you to two possible conclusions. Eliminate the stress or eliminate the Cortisol. The truth is that you do not want to eliminate either one. Remember, Cortisol is produced for a reason. We need it. Also, there is good stress and bad stress. Good stress includes the stress you place on your body through exercise, or stress caused by excitement. You do not want to eliminate stress. So what is the answer? The answer is to control or manage stress and Cortisol. Since the two are interrelated, controlling stress in turn controls Cortisol. Managing stress is a difficult thing to do. We are faced with so many stressors every day. The reality is, however, that if you want to achieve optimal fat loss, you MUST manage stress and Cortisol. It is not an option. I am not saying that Cortisol is THE reason that we are overweight but it is a player in the game; a very important player at that. We have all heard of the ways to reduce stress. I bet many of you have tried them with mixed success. Just like anything else in life you must truly dedicate yourself to doing
www.FitnessExpertNetwork.com - 1034

them. You must give it your all. If you are reading this article chances are you have extra fat you wish to loose. Cortisol management is a huge step in doing that. Take the following stress reducing techniques to heart. You only have fat to loose! The leading researchers all agree on the number one way to manage stress. SLEEP!!! This is something that none of us get enough of. It is, however, the number one way to lower stress and reduce Cortisol levels. We need good quality sleep. Six hours of sound REM sleep is better than ten hours of tossing and turning. Be sure to get quality sleep as many nights as possible. You will notice the difference in your belly. The second most important thing to do is exercise. When I exercise regularly, I feel more relaxed, less irritable, less cranky, and ultimately less stress. Periods in my life when I have neglected exercise, the opposite is true. Give yourself 3-5 hours of exercise a week. That's all it takes. The third way to reduce stress is recovery. By recovery I mean recovery from exercise. It is possible to exercise too much. Be sure to give your body ample rest time between workouts. Also, be sure not to overdo yourself during your workout. 35-40 minutes a day is plenty if it is done correctly. Lastly, take some time throughout the day to just relax. Take 10-15 minutes to lay back, close your eyes, maybe turn off the lights or listen to some comforting music. This may sound hokey but it works. All research shows that this simple technique reduces stress by considerable amounts. If it is applied with all of the above techniques, you will notice reduced Cortisol levels by the reduction of the fat on your tummy. You may be wondering, ?Why cant I just take one of those pills I see on TV?? Remember, if it sounds too good to be true, it probably is. Cortisol is a part of the Endocrine system. The Endocrine system controls all of the hormones in the human body. This means that they are all interrelated. The supplements you see on TV attack Cortisol and Cortisol alone. Eliminating Cortisol chemically will cause other hormones to be out of whack. This is because those hormones have an inverse relationship. By chemically altering Cortisol, you could be putting yourself in serious danger by causing other hormone levels to spin out of control. This could have a major impact on your health. While managing Cortisol naturally is not the fat loss magic bullet we would all love to have, it does play a significant role and cannot be ignored. By controlling stress and thereby controlling Cortisol, you greatly increase your chances to have that lean, fit body you dream of. Remember to incorporate the stress reducing techniques above into an effective weight training, cardiovascular, and eating program.

www.FitnessExpertNetwork.com

- 1035

About the Author


Jason Goggans is a certified personal trainer located in Alpharetta, GA. He owns a Fitness Together personal training studio in Alpharetta, GA. His website is http://www.FTalpharetta.com

www.FitnessExpertNetwork.com

- 1036

"The Fitness Triangle"


By Jason Goggans
The fitness triangle refers to combining all three elements of fitness (cardio, resistance training, and supportive nutrition) all at the same time. A fitness regimen that does not include these elements will end in failure. If you have ever attempted weight loss and been unsuccessful, this is most likely why. The concept is simple, and I will review it for you now. Resistance Training This is the first element of fitness. Resistance training means lifting weights to build lean muscle. When I say lean muscle I do not mean bulky muscle. ANY muscle at all is lean muscle. Lean muscle is built by the rebuilding of broken down muscle tissue. Resistance training is the catalyst that breaks down the tissue. Broken down muscle tissue cannot rebuild itself without energy. The first source of energy your body turns to is FAT. In fact, lean muscle is the only thing in the human body that can actually BURN AWAY A FAT CELL. When a fat cell is burned away it is gone forever. Other methods of weight loss merely shrink a fat cell. That means that it will return to its original size or bigger very quickly. That all sounds nice but it's not the end of the story. As humans we have a basal metabolic rate (BMR). BMR is the minimum energy required to maintain the body's life function a rest. Put another way, BMR is the number of calories you would burn lying down (not sleeping) over a 24 -hour period. Resistance training increases the body's BMR. That means you burn more fat while youre sitting on the couch watching TV, reading, cooking, playing with the kids, etc. It is easy to see why weight training is so important to long- term fat loss. Supportive Nutrition The second element of fitness is the wildcard. This is where some FT clients struggle the most. Food is SOOOO good. Believe me I understand, I love food too. That does not change the fact that proper nutrition is an essential cog in the fitness wheel. It is EQUALLY as important as resistance training and cardiovascular exercise. Many people fall into the trap of thinking, I'm weight training and doing cardio for the first time in years, I can cheat a little on my diet. This is the faulty thinking that ultimately leads to frustration and FAILURE. An exercising adult should consume five SMALL meals a day. This keeps your metabolism stoked and operating at its highest level all day long. It prevents the body going into survival mode and hoarding fat to ward off starvation. That is your body's natural defense mechanism. Many people eat one or two times a day thinking they are cutting calories so it must be good. This does nothing but slow down your metabolism
www.FitnessExpertNetwork.com - 1037

and make your body a fat storing machine. I put the emphasis on small (meals) because portion control is so important. If you eat five large, calorie dense meals, you will gain weight. Keep portions to the size of your fist. Three of the meals (breakfast, lunch, and dinner) should consist of a lean protein, starchy carb, and fibrous carb. The other two meals should be light snacks (fruit, yogurt, protein bars/shakes, tuna and crackers, cottage cheese, nuts, etc.) One of these meals should fall between breakfast and lunch, and the other between lunch and dinner. Remember, lean proteins are building blocks of the muscle the will raise your BMR. Starchy carbs (whole grain breads, corn, oatmeal, whole wheat pasta, potatoes, sweet potatoes, etc.) are the energy your body MUST have to take part in an intense exercise regimen. Fibrous carbs (Vegetables) provide the body with essential vitamins, minerals, and anti-oxidants that aid in tissue repair and bolstering the immune system. Lastly, stay away from simple sugars (sweets, desserts, etc.). THEY MAKE PEOPLE FAT!!!!!!!!! Also, greatly limit your intake of saturated fat. Get your fat from healthy fats such as olive oil, nuts, coconut oil, avocados, etc. You should keep your water intake high. Aim for 1/2 ounce of water per pound of body weight. If you weigh 170 lbs you should drink 85 oz. of water per day. Be sure to allow yourself one cheat day a week. This is the day you get to eat ANYTHING you want. Just keep it to one day a week. Go nuts!! These are the basics. If you have any questions or need further help feel free to contact Fitness Together. Cardiovascular exercise Cardiovascular (aerobic) activities are easily the most common and popular form of exercise. This includes walking, running, cycling, elliptical machine, some sports, swimming, etc. While it is the most popular, you would be shocked how often it is neglected. Aerobic exercise serves so many wonderful and life-changing purposes. First, aerobic exercise keeps your heart and respiratory system working efficiently. This means a longer life. One of the hearts main functions is to pump rich, oxygenated blood to the body. Your body needs this oxygenated blood to function. If there are blockages in the arteries then the heart cannot work as it should. If you have a high resting heart rate or your heart does not recover quickly after exercise, you may have this problem. Healthy eating and regular cardiovascular exercise WILL reverse these blockages. Studies have shown that people who regularly participate in aerobic exercise throughout their lives, live longer. If you have family, friends, or co-workers who care about you, you owe it to them. They are reason enough to do it. The blood also delivers nutrients throughout the body. The body needs protein, carbs, fats, vitamins, minerals, and antioxidants for the reasons described above. You need your

www.FitnessExpertNetwork.com

- 1038

heart to be capable of delivering these nutrients as the body is calling for them. An inefficient heart will be unable to do this. Cardiovascular exercise also BURNS FAT!!! While enduring an intense cardio session, your body calls upon fat for energy. Your body will burn fat while the cardio session is going on and for a little while after. Approximately one hour after the cardio session has ended, the fat burning will stop. That is what separates aerobic activity and resistance training. Resistance training results in 24-hour fat burning while cardio results in short bursts of fat burning. Thats why they must BOTH be done. Remember, proper aerobic activity involves a sustained elevation of the heart rate. While performing aerobic exercise, you want your heart rate to cross into YOUR target heart rate zone (THZ) and keep it there for a period of time (usually 25 to 45 minutes). Many people take part in activities that they think are cardio intensive but fall short. Some examples are slow walking, a light game of tennis, walking the golf course, cleaning house, etc. These are great activities but do not confuse them with aerobic or cardio sessions. I suggest that anybody truly interested in being healthy and fit purchase a heart rate monitor so they can be assured that they are getting the most out of their cardio session. Below is the equation used to calculate target heart rate: 220 - Age = Maximum Heart Rate (Your heart rate should NEVER exceed this number) Maximum Heart Rate X .55 = low end of THZ Maximum Heart Rate X .85 = high end of THZ Example: 50 years old 220 ? 50 = 170 (Maximum Heart Rate) 170 x .55 = 93.5 170 x .85 = 144.5 93.5 ? 144.5 is the THZ You want to fluctuate all around this THZ. Some days keep your heart rate around 95 beats per minute (BPM); some days keep it around 120BPM, and some days around 140BPM. This will keep your body from adapting and plateauing. Lastly, you want to keep your intensity level high whenever you exercise. We all face tough, exhausting days but that is when intense exercise will do us the most good. Too often we complete a weight training or cardio session by simply going through the motions until it is FINALLY over. This will get you nowhere. What if you approached
www.FitnessExpertNetwork.com - 1039

your job, school, or family this same way? What kind of success would you have? Treat your health the same way, it is just as important. The above information may or may not seem basic but it is extremely important. Following this prescription will ensure success. We work with over eighty clients at Fitness Together. Those clients who subscribe to the Synergy theory and apply it, have 100% success rates. Baring some sort of metabolic disease, this is the answer to the weight loss riddle, the magic bullet if you will. If you are already applying this information, congratulations! You have either attained success, or success awaits you. If you have not yet been able to combine resistance training, cardiovascular exercise, and supportive nutrition, hang in there. Focus on one element at a time. Once it becomes a habit, implement the next until it becomes a habit, and so on. Remember, this is a marathon not a sprint. You are looking to make a lifestyle change not overnight weight loss.

About the Author


Jason Goggans is a certified personal trainer located in Alpharetta, GA. He owns a Fitness Together personal training studio in Alpharetta, GA. His website is http://www.FTalpharetta.com

www.FitnessExpertNetwork.com

- 1040

"The Weight Loss Secret Weapon"


By Jason Goggans
As a personal trainer it is my job to provide clients with all the tools they need to succeed at fitness and weight loss. One of the most important tools is nutrition. Stay with me this is not another article on nutrition. Proper nutrition is equally as important to success as the weight training and cardio. The problem is that nutrition tends to be the hardest part of a fitness program. We all love food! There is an answer, however. The key to nutrition success is staying on top of it at all times. The key is a NUTRITION JOURNAL. Most of us use schedule books, appointment calendars, or PDA's to keep track of meetings, appointments, when bills are due, off days, etc. We fail miserably when it comes to keeping track of our diets. We know how important nutrition is but somehow everything else becomes more important. At Fitness Together we provide all of our clients with Accountability Journals (nutrition logs). When we speak with clients who use them properly, they are amazed how crucial the journal becomes to their success. Nutrition journals become a daily testimonial for all the good AND bad stuff you eat throughout the day. We can all be guilty of snacking be it out of boredom, happiness, sadness, etc. At the end of the day, however, we conveniently forget about the handfuls of Cheese-Itz, M&Ms, pistachios, or the one sugar laden soda we had. Guess what, those calories count too!!! All day snacking/cheating can add 500 to 1000 calories to your diet. That's an extra pound or two a week. This can totally negate any gains you have made at the gym. Three months later you are left wondering why you're not a size 4 yet. That is where the nutrition journal comes to the rescue. By logging all of those snacks it is easy to review EXACTLY what you ate, see your mistakes, and correct them before it is too late. It also makes you feel GUILTY. Guilt can be a very powerful tool-use it!!! Logging your daily diet can also help with portion control. Every nutrition journal should include exact portion sizes. In our society we are inundated with meals that double, triple, even quadruple proper portion sizes (ever been to Maggianos?) Eating a meal that consists of grilled chicken, broccoli, and a sweet potato sounds great! However, what if it was two chicken breasts, an extra large sweet potato, and a half a plate of broccoli? Still sound great? What you have now is a large plate FULL of calorie dense food. Remember a portion size is the size of your balled up fist. That will provide you with the proper amount of protein, carbs, vitamins, and minerals. A nutrition journal will help you track this. We are all flooded with diet myths and misconceptions on TV. It is not uncommon that people truly think they are eating well because someone on TV said you were. By keeping a journal, we as trainers can look at it and correct any errors. Without the journal we have no idea what mistakes are being made. Maintaining a nutrition journal can be a bit of a daunting task. However, I have many busy people in my studio who do a great job at it. It becomes a question of organization. The more organized you are in your life, the more likely you are to keep up a nutrition
www.FitnessExpertNetwork.com - 1041

journal. If you are reading this article and saying to your self, ?I can't keep up with a journal or I don't have time for that?. Look around you, how organized is the rest of your life. If the answer is not at all, then that very well could be the problem. If you are organized but find it hard to maintain a journal, then maybe it is question of priorities. You have to make your health a top priority. Give yourself time to do so. In closing, I am very proud of each of you who have made fitness a part of your life. My challenge to you now is get a nutrition journal (if you are a Fitness Together client you already have one) and USE IT! Use it everyday. Nobodys perfect, and your diet won't be either. But we should always strive for perfection. If you fall a little short, so what. You are still way ahead of the game.

About the Author


Jason Goggans is a certified personal trainer located in Alpharetta, GA. He owns a Fitness Together personal training studio in Alpharetta, GA. His website is http://www.FTalpharetta.com

www.FitnessExpertNetwork.com

- 1042

"Is Your Weight Loss Program Failing You? 5 Strategies to Ensure Your Results"
By Jason Zaretzky
Are you failing at your program, or is your program failing you? In todays society it is a known fact that we have an obesity problem. The funny thing is that there is huge fitness craze going on as well. There are Health clubs and weight loss centers on almost every street corner and everyone I know currently does some form of exercise with the goal of losing weight. If diet and exercise is the answer to losing weight, and if the majority of the population participates in exercise, than why are we still fat? Is it because people dont have the discipline to follow a program? Are the people who cant get results from these programs made differently than those who reap the benefits of diet and exercise? Maybe, Maybe Not! Or maybe its the current weight loss and diet programs that are failing us. In other words It is flawed technology! In a recent study 96% of all weight loss programs failed to help even those already fit lose weight and keep it off. The study also showed that 95% of all people who lost weight gained the weight back at an alarming rate. In the media today you are bombarded with weight loss programs that are filled with BS and big promises to give you the ripped abs youve always wanted, or those trim buns, hips, and thighs never thought imaginable. These programs are backed with brilliant marketing ads and commercials to keep you confused, Thats their intention. They change the perception of their product to make you believe its something its not. Here is an example: Go to your local supermarket and grab a bottle of Slim-Fast (a proven weight loss drink). Now walk over to the beverage isle and pick up a Yoo-Hoo. Now compare the food labels of each one. Curious to see what youll find? Ill tell ya! That can of Slim-Fast that guarantees to be the answer to all your weigh loss needs turns out to be nothing more than a more expensive version of your classic Yoo-hoo. The ingredients are primarily the same. What about exercise? Here is another example: Summer time is around the corner and you have to have that beach ready body. You rush over to the store and pick up the latest edition of muscle & fiction magazine. Right there on the cover in big bold red letters it states, Ripped Abs in 15 days. The media now has your attention and has you thinking that all you have to do is buy this magazine, perform the routine in this article for the next 15 days, and you will have an amazing set of washboard abs. So you begin the routine and after the first 5 days you see a whole inch come off your waist. However, on day 8 only inch, and by day 15 you find your waist measurement is right back to where you started without any chiseled six pack. Why is this? It was flawed technology. The program guaranteed results with exercise alone. They misled you into believing that all
www.FitnessExpertNetwork.com - 1043

you have to do is the exercise program provided. But they lied. Exercise is only one piece of the puzzle. In order to achieve weight loss and to keep it off the common approach has obviously failed you, but thats not the main problem. The major problem is that you dont realize that its the program that lacks results. Instead you believe that it is YOU that fails the program, so you end up thinking your helpless and give up all together. We are gonna change that! Now that we know that its the flawed technology that has hindered you weight loss goals, lets learn how to start getting real results with your program. Here are my five no fail strategies that I implement into all of my clients fat loss programs: 1.) Eat Supportively In order to achieve the best and fastest results humanly possible, it is essential to incorporate what I call supportive nutrition. This does not mean going on the latest fad diet or going on the classic starvation diet. Supportive nutrition simply means that you have to eat to support your life-style and physical activity demands. Instead of counting calories or trying to stick a restrictive eating plan, try to consume a more balanced nutritional program that allows you to eat the foods that will support your daily energy demands and exercise goals. Here are a few general guidelines to get you started ? Try to consume a meal every 3 4 hours ? Drink your body weight in ounces of water each day ? Try to consume a protein, starchy and or fibrous carbohydrate, and a fat at every meal ? Avoid simple sugars ? Avoid / minimize saturated fats ? Eliminate hydrogenated oils ? Eliminate products made from flour (e.g. - bread, pasta, cookies, cakes, bagels etc) ? Take a multi vitamin on a daily basis ? Take 3-6 grams of fish oil/flaxseed oils daily ? Try to consume 1-2 servings or more of green tea 2.) Incorporate interval based cardio (or at least Moderate Aerobic activity) Im gonna stir gas into the fire on this one! Long steady-state aerobic activity is counter productive for fat loss. Thats right; too much steady activity will do more harm than good with regards to fat loss. Let me explain. When you perform steady-state aerobics for extended periods of time you will increase metabolic rate (burn calories), and even burn a higher percentage of calories from fat. These are both good things. However, after you stop that bout of exercise your metabolic rate goes back to the original state, and your percentage of fat calories is only relative to how many total calories you have burned. And in the long term you will actually decrease your resting metabolic rate (amount of calories burned at rest).
www.FitnessExpertNetwork.com - 1044

For example, lets say you go out and run a mile that takes you 15 minutes. During those 15 minutes your metabolic rate increases and you burn 200 calories, with 35% of those coming from fat. Sounds pretty good doesnt it. But hold on, the next time you run that 15 minute mile you will burn only 150 calories with the same 35% coming from fat. Now you have 2 options, run longer or run faster. Option one will leave you doing endless hours of cardio in order to get the same effect, option 2 will leave you running yourself into the ground, and at some point you will have to incorporate both options. This will lead anyone to dread exercise altogether. Alternatively, if you perform an anaerobic interval based program, you can reap the same benefits plus more. First, what is anaerobic interval training? Anaerobic interval training is simply performing high intensity exercise (i.e.-sprinting as fast as possible) followed by a lower intensity exercise (i.e.-walking or jogging). Using our same 15 minute example as above, using this type of protocol you will increase your metabolic rate and burn more total calories for the duration of exercise, while using less percentage from fat. So would you rather burn 200 calories with 35 % coming from fat, or would you rather burn 300 calories coming from around 20%-25% coming from fat. On top of getting more caloric burn in the same amount of time, when you finish anaerobic interval based training your resting metabolic rate will remain elevated for 1224 hours after your done. This means that you will burn more calories throughout the day at rest resulting in more weight/fat loss. 3.) Have a concern for muscle When trying to lose fat you need to participate in a structured resistance training program. What you need to realize when it comes to fat loss is that the more muscle you have, the more fat calories you burn throughout the day. The only way to add muscle to your body is by weight lifting. That doesnt mean you need to become a professional body builder, but you do have lift weights with the intension of adding some quality dense muscle. Using a machine based program or performing single joint isolation type exercises (i.e.- bicep curls) wont cut it. The easiest way to add muscle and burn fat is by performing multi-joint movements such as squatting, lunging, bending, pushing, pulling and twisting. By using these types of movements you will get more bang for you buck, meaning you will burn more calories, increase strength, and build more muscle than any type of isolation or machine exercise. 4.) Set achievable and measurable goals Without a plan, you plan to fail. Setting an attainable goal will help motivate you as well as allow you to see that there is a light at the end of the tunnel. You need to set a time specific goal and plan your program around that date. This will help you monitor progress as well as keep you moving in the right direction. I see way too many people that want to lose weight become stagnate because they dont have that deadline. By giving yourself a specific time to lose X amount of weight, will keep you moving forwards without stop. 5.) Seek professional help. (For Optimal results get an Optimal program) It has shown time and time again that people who are most successful at weight loss all
www.FitnessExpertNetwork.com - 1045

shared one thing in commonIt is one-on-one counseling from a professional such as a personal trainer. With the guidance and support of a qualified fitness professional you will ensure proper programming, implementation, and instruction of a results oriented fitness and nutrition program.

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 1046

"The Common Pitfalls Of Exercise Programs For Weight Loss"


By Jason Zaretzky
The 7 Things People Miss When It Comes to Weight Loss Programs Over the years I've seen a countless number of people struggle with losing weight. I've seen it all. People do everything and anything to lose those extra few pounds of fat, but I've also seen a bunch of exercise programs work extremely well. After comparing what works and what does not, I've been able to accumulate the 7 most common mistakes people make when trying to lose body fat. So if you're serious about losing weight and dropping some body fat avoid these mistakes like the plague: 1. Accountability of your own Actions. Having someone to help hold you accountable towards your progress is one thing, but what I see happen more is the lack of one's own actions to hold themselves accountable. What I mean here is that you need to always be conscious of the actions you are taking, and always ask yourself if those actions are helping you on your quest to lose body fat. In other words, did you eat breakfast today and then every 2 - 4 hours after that? If so great, but was every meal what it was supposed to be? Did you workout today? If so, even better, but was that workout efficient and geared towards making you lose body fat? What about cardio? Did you do that, if so was it efficient and geared towards fat loss, or was it the traditional mode of 20 - 30 minutes of steady state aerobics? See where I'm going with this. I see far too may people begin an exercise and nutrition program with the goal of weight loss in mind start out great. However, after a few weeks of eating extremely well, you sit down for lunch and say to your self, "I've been good. So today I think I'll splurge a bit and instead of my grilled chicken salad, I think I'll have a sandwich?." Then for the next four weeks your fat loss oriented lunch which was a grilled chicken salad is now that sandwich. And you wonder why your clothes haven't felt any better or why you still look the same in the mirror. Let's go back to that day you decided to have that sandwich. When you contemplate what to have for lunch that day all you have to do is ask yourself, "what's gonna help me lose body fat, the chicken salad or the sandwich?" For exercise and cardio, are you performing that generic "bodybuilding" routine in last months muscle & fiction magazine, or were you smart and seek professional assistance by hiring a credible fitness professional to design a program to guarantee your fat loss
www.FitnessExpertNetwork.com - 1047

results? Most people tend to take the easy route and buy that magazine. But if these workout programs provided results, we wouldn't have obesity problems would we. And let's not forget get that there is no magic program, you still have to get down and dirty, sweat a little bit and actually do the program. Remember Actions Speak louder than words!!! 2. Failing to plan: If You Fail To Plan, You Plan to FAIL! Just as you plan a vacation, you should do the same with your fat loss program. Flying by the seat of your pants in the gym will only hinder results. Instead, invest in a workout journal so you can keep track of all of your workouts and track your progress, or better yet have a credible fitness professional design a program for you to follow (take the guess work out of the equation). 3. Inability to stabilize blood sugar: Maintaining blood sugar levels is where success lies. When you stabilize your blood sugar you keep insulin levels in check which result in proper metabolism function, a decrease in drops in energy levels, and accelerated fat loss. Most people who consume refined carbohydrates and high amounts of simple sugars (i.e. cakes, cookies, breads, bagels, etc.) in excess will not stabilize blood sugar levels resulting in decreased metabolism, energy spikes followed by dramatic crashes, and fat gain. 4. "Soakin" up the sud's? or should I say, "you booze you lose". Consuming alcohol is many peoples biggest downfall when talking about adhering to a weight loss program. Alcohol is a toxin and when consumed it will ruin your metabolism. Alcohol is basically a simple sugar, when referring to stabilizing blood sugar; I think you get the point. A question I hear all the time is, "if I'm gonna drink tonight what's the best thing to drink without getting fat?. My answer is usually something like this, "Well if you must drink tonight? umm? DRINK WATER!!" I don't care if hard alcohol doesn't have the calories, because the fruit juice you mix the alcohol with does, and it's primarily sugar (by the way 1 ounce of hard alcohol has approximately 7 calories). And what about the rum and "diet coke?" Well the soda may not have calories (that doesn't mean it's good for you), and the rum still has a minimum of 7 calories per ounce, never minding the fact that the alcohol will convert to sugar and spike you blood sugar levels (see above). Get the point Alcohol Bad? 5. Not enough fibrous veggies: Another obvious one. I know far too many people who eat lots of leafy greens that are healthier and leaner, than those whose won't touch anything green. Green leafy veggies and most other veggies for that matter will keep you full and satisfied and provide you with nutrients you can't get else where. 6. The "one a day" body part routine: I can go on another 6 hour rant here but I'll keep it quick! Performing workout routines that bodybuilders perform made sense at
www.FitnessExpertNetwork.com - 1048

first. However, after realizing the drug (steroid) usage and the fact that these bodybuilders have the time to spend hours in the gym due to the fact that it's basically their job (they get paid to look like that), maybe it doesn't make so much sense. Let's face it, as a whole we don't have 8 plus hours a week to workout, and if you did, your body couldn't recover from that kind of volume anyway (unless you were on drugs). Instead, we need to change our mind set anyway. Let's compare an elite athlete in any sport to a bodybuilder. The elite athlete will usually be lean and in shape the majority of the year and they usually perform whole body movement based workouts 3-4 days per week with some interval based training mixed in there. Ok, now the bodybuilder who follows a body part split routine will always be somewhere under 5% body fat for a very short amount (their in-season, usually 4 - 6 weeks). The rest of the year that bodybuilder will be fat and out of shape (their bulking season) the rest of the year. Which would you prefer? Lean and mean year round, or super lean 4- 6 weeks out of the year? 7. Failure to monitor progress: the last pitfall is ones failure to monitor progress. If you don't track progress than you can't plan ahead. In other words if you don't know how much body fat you currently have, or if you don't know what you weigh or any circumference measurements, then how will you know if you have got results or not? Remember keep that workout journal and check in at least every other week. See how much body fat, how many inches you lost, or simply how you clothes are fitting. Doing this on at least a biweekly basis will help you stay motivated, as well as ensure you program is working.

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 1049

The Metabolic Secret Unfolded


By Jeremy Belter
In today's world there is much confusion regarding PROPER weight loss and metabolism. The right way to lose weight is to increase your metabolism and not slow it down. In fact, when I ask people how do you increase your metabolism, I get an answer like exercise and diet. What if I told you that you can slow down your metabolic rate through this avenue? Yes without a proper nutrition and exercise program you might lose weight but you may not be increasing your long term metabolic rate. Let's discuss how to increase metabolism and avoid the yo-yo effect caused by weight loss and weight gain. First, have you ever known someone that can eat all the time and stay lean, but someone else eats only a few times a day and gains weight? That's because one of the most important factors to increase your metabolism is gaining or at least maintaining muscle mass. What does this mean for someone who wants to lose weight? A weight loss program must entail weight training to increase or maintain a person's metabolic rate. Also, when you weight train your metabolism continues far after the session is finished and this great for long term fat loss. The best way to lose fat is to increase the muscle mass so that you can burn the fat. This leads me to my second point, nutrition. Nutrition is so crucial to speed up your metabolic rate. The issues that come up over and over again is eating to little or eating to much, but even more important is not eating often enough. When a person eats often their hunger is controlled, the body is fueled for energy, they do not lose muscle, blood sugar levels are regulated, and when done long term fat is lost through an increase in your metabolism. But many people are not hungry every few hours so their intuition tells them to not eat. The problem is people are not hungry every two to three hours mainly because they are not used to eating this way, and because their metabolic rate has slowed and will continue to slow down. Solution - Eat every two to three hours any ways! Thirdly is that many people believe that cardio is the only way to lose fat. When a person does cardio they will burn calories but depending on the exercise program and nutritional intake the person may not increase there metabolic rate in the long term. No it takes a holistic approach of proper strength training, proper cardio and proper nutrition to increase metabolism and to keep the weight off long term. Finally a long term approach of consistent exercise, small but continuous nutritional changes, and incremental lifestyle changes works the best. An increase your metabolism means that you can burn fat even while sitting around and although challenging it can be done. Here are some tips to increasing your metabolism:

Eat every few hours with a focus on 5 or more meals per day
- 1050

www.FitnessExpertNetwork.com

When in a rush concentrate on getting a quality meal replacement bar, shakes, or other healthy snacks Focus on protein (without the fat) intake along with fruits and vegetables Eat a healthy breakfast with carbohydrates and protein every day this starts the metabolism for the day Focus on getting stronger through weight training Understand that losing weight through increased metabolism takes time, hard work, dedication, and planning Do not diet because dieting leads a decreased metabolic rate instead focus on healthy nutritional and exercise changes

You can change your metabolism as you can see from the facts outlined above. Increasing your metabolism takes consistency, focus and a commitment to nutritional and lifestyle changes. This is a lifestyle not a diet!

About the Author


Jeremy Belter is a ISSA Certified Personal Trainer and Certified Specialist in Performance Nutrition. He is a trainer and Nutritional Specialist at the Fitness Together in Mequon, Wisconsin, http//www.mequonfitness.com.

www.FitnessExpertNetwork.com

- 1051

"Fat Loss Answers"


By Jimmy Smith
In this first installment of Fat Loss Answers, I'm going to give you all the answers you'll need to burn fat. Enjoy!

Q: I've followed most of your nutrition advice as well as purchased a few nutritional information products. I've managed to drop a good amount of weight but I have hit a wall. I decided that my carbohydrates were too low so a few weeks ago I began cycling them. I was able to drop a few more pounds but nothing great. Do you have any tips for fat loss? - Nancy A: Your problem can be answered in two simple steps. While I do suspect that you have over dieted, meaning that you dieted for too long that you need to increase your calories. This is a common issue with females but I am going to assume that is not your problem since you seem to have a good idea of correct eating. Here are two suggestions. 1) Add in more light active recovery work in. The problem with many dieters is that they simply focus on their weight training and aerobic work, nothing more. While it is true that most people over exercise, not enough people are performing light circuits on their off day or after exercise to further increase their energy usage. It is as simply as going for a walk with a weighted vest on, performing light sled pulling (I typically perform this 1 to 2 times a week at local parks) or adding in light medicine ball circuits. The med ball doesn't have to heavy, 10 or 12 pounds. An effective circuit would look like this. - Rotation throws - One arm wall bounces - Front loaded squats - Throws for distance - Side throw downs I've had my clients perform this circuit for 2-4 sets of 20 reps and have seen improved results in both fat loss and recovery. Best of all it takes about 5 minutes 2) Correct diet planning. This is another big failure for most people, even those who know that they have to eat every two hours. People just don't plan correctly. If you want to give yourself a chance at success you've got to pre-cook and pre-plan. You say that you have a good of nutritional information so I will take your word on it. The best available product is Dr. John Berardi's Precision Nutrition. This is with out a doubt the top nutrition product today that covers diet planning, effective strategies and delicious recipes

www.FitnessExpertNetwork.com

- 1052

Q: Help! I went bathing suit shopping this weekend and need to tighten some areas up before I step into the sand. This isn't a one piece either, help I need to lose fat!-Lee A: I'm going to assume that you have trained hard and are already pretty lean. Here's some suggestions to lose fat - Focus on your upper back, abs, arms and glutes/hamstring since they are the most noticeable areas in your bathing suit. - Prioritize deadlifts, under hand rows, single leg deadlifts, steps-ups and bridges to bring up your back and glutes/hamstring. - Prioritize heavy reverse and hammer curls for your arms and weighted, heavy ab work to make those areas "pop". These should make you lose fat fast.

About the Author


Jimmy Smith, CSCS is a fat loss expert who is featured in Maximum Fitness magazine as well as numerous online websites. For more information and to sign up for a FREE newsletter please visit www.jimmysmithtraining.com

www.FitnessExpertNetwork.com

- 1053

Fat Loss Books: Which Ones Are Worth Your Money


By Jimmy Smith, CSCS
What's the number one reason why people work out? Fat loss, everyone wants to be lean and look good. The problem today is that there are so many fake and phony programs out there that people can't tell who is who. That's why I wrote this article, as a fat loss expert who is featured in Maximum Fitness and various online magazines, I only rely on the top of the field for fat loss information and training. There are three products that stand out and are worth your money! If you want ultimate leanness, get these products today! 1. Turbulence Training This is one of the more popular training systems for a reason, it flat out works. Craig Ballantyne is a world-renowned fat loss specialist who produces results every time. I can't save enough sportive things about Craig and his methods; he delivers results all the time. For more information, check out Turbulence Training today 2. Afterburn Afterburn is the product of top trainer Alwyn Cosgrove. Alwyn makes no bones about it, aerobic training stinks for fat loss. There is no faster or better way to burn calories then Afterburn. What would you rather do, burn fat for the 20 minutes that you are on the treadmill or burn fat for 24-48 hours? I'll take the second. Be warned though, Afterburn is the program you want to get you ready for the summer. 3. Real World Fat Loss Like most trainers out there, I want to design my own workouts. Well what happens if you don't have access to these top trainers and their methods. Alwyn Cosgroves Real World Fat Loss is a manual for trainers. There is a lot of confusion as to what makes a proper training and nutrition program for fat loss and Alwyn sets the record straight. Think you know everything about low-carb diets? Then get Real World Fat Loss Manual and see where your knowledge is. How much do we know about fat loss?

www.FitnessExpertNetwork.com

- 1054

About the Author


Jimmy Smith, CSCS, is a body enhancement coach who has helped individuals and athletes of all levels from high school to collegiate and national ranks as well as figure models, bodybuilders and fitness enthusiasts in reaching their elite performance and body enhancement goals. Although Jimmy is well versed in several bodies of knowledge, he specializes in performance and body enhancement as well as biomechanics as it relates to injury rehabilitation and human movement. In addition, Jimmy is currently advancing his education as a master's degree student in Human Movement and writes for various online magazines. Visit Jimmy's website www.jimmysmithtraining.com to sign up for his FREE newsletter.

www.FitnessExpertNetwork.com

- 1055

Four Things You're Doing To Stay Fat


By Jimmy Smith, CSCS
The fitness industry is flood with information these days; it's a good problem to have since knowledge is power. The downside to all of this readily available information is that we suffer from an information overload. It is so easy to get information that we add every new method we read about into our daily training. The one resounding question I hear is 'Why am I not getting the gains I want'? This is actually very easy to answer; most people aren't as advanced as they think they are. There's a reason people aren't getting the gains that they want, here they are. 1. Lack of Program Design Can you really say that you're following a properly planned program? What I mean is, do you perform full body session for 2 weeks then decide you want to really improve that deadlift so you go and train like a powerlifter? Do you know where you plan to be with your training in 12 weeks? 16 weeks? Don't follow programs out of the magazines, set goals then follow them 2. Too Much Aerobic Training Are you still doing your steady state or long duration cardio? If you answered yes I bet you will also answer yes to the following questions. 'Are you struggling to lose fat despite your efforts'? 'Do you notice rapid muscle loss'? Long duration aerobic activity has directly been linked to higher cortisol levels, which lead to fat gain and muscle loss. Cut it out. 3. No Prehab Work You have a nagging injury, a pain that keeps limiting your training. It's pretty common that people don't perform prehab work and just assume it'll go away. Performing prehab work at the beginning or end of each session will add structural balance to our body and allow us. This will ensure long-term progress and growth and just make you feel better. Take the Chicken Little 'The sky is falling' approach and do your prehab after every session. 4. You're still performing body part training It still confuses me why everyone and their mother (literally) are copying bodybuilder body part training. I know, they do it to get big muscles so I should do it too. Well can you rest and use the drugs they use? How often are you hitting each muscle per seven-day cycle? Frequency is the real deal people and the key for growth; it's here to stay.

www.FitnessExpertNetwork.com

- 1056

5. You're doing the same all routines Do what you've always done, get what you've always gotten? It's the quote in front of Ronnie Coleman's treadmill and it needs to be in every gym in the country. It could be cardio, weights, Pilates, stretching, yoga, spinning, whatever you want to do but if you continue to do the same thing you're going to screw yourself. Even if your consistently switching exercises, sets, reps, intensity you need to be even more creative. Everything should be in your toolbox, kettlebells, powerlifting, Olympic lifting, bodybuilding methods; it's your entire playground.

About The Author


Jimmy Smith, CSCS, is a body enhancement coach who has helped individuals and athletes of all levels from high school to the top collegiate and national ranks in reaching their elite performance and body enhancement goals. Although Jimmy is well versed in several bodies of knowledge, he specializes in performance and body enhancement as well as biomechanics as it relates to injury rehabilitation and human movement. In addition, Jimmy is currently advancing his education as a master's degree student in Human Movement and writes for various online magazines. Visit Jimmy's website www.jimmysmithtraining.com to sign up for his FREE newsletter that contains a FREE report with exclusive fat loss information.

www.FitnessExpertNetwork.com

- 1057

"Solving The Mystery of Fat Loss"


By Jimmy Smith
It's that time again Around this time of year everyone seems to get antsy. The warm weather is here and the hot weather is right around the corner and what does that mean? Fewer clothes, more skin and all eyes on you, doesn't sound like such a bad thing right? It wouldn't be if you had spent all winter dieting and training right so that when the time came you can wear your bathing suit proudly. Unfortunately, you spent your winter eating away on ice cream, pizza and all the other wonderful junk food around. What to do, what to do? Fat loss is easy really; as a matter of fact it all comes down to one thing. Our body is made up of various hormones that control weight gain and weight loss. So knowing that our hormones dictate our body composition, it is easy to see that they are reason why we look the way we do. The main hormone is insulin, which controls every other hormone in our body. Every time we put something in our mouths, we give ourselves a shot of insulin, how big or small the shot is depends on what we're eating. Now we can see the connection between eating "good" food and eating "bad" food, carbohydrates will have the biggest effect. Carbs with fat will have a bigger effect on insulin levels then will carbs with protein. If we eat foods like bagels, donuts, pizza, pasta and any other bad food we can think of our insulin levels will fluctuate throughout the day. Think of how you feel about an hour after lunch, this is your blood sugar dropping. Over time this causes your body to gain fat since we need to keep producing more and more insulin when we eat. How can we control our insulin and drop body fat? Here are the answers - Eliminate trans/saturated fats in our diet - Increase Omega-3 fish oil intake - Decrease our simple carbohydrate intake - Vary our consumption of complex carbohydrates - Increase our intake of vegetables - Increase sleep - Decrease stress - Decrease sugar I highly recommend everyone picking up a copy of Dr. John Berardi's Precision Nutrition. This is an excellent resource that guides everyone through the difficult steps of setting up proper nutrition meals.

www.FitnessExpertNetwork.com

- 1058

About the Author


Jimmy Smith, CSCS is a fat loss expert who is featured in Maximum Fitness magazine as well as numerous online websites. For more information and to sign up for a FREE newsletter please visit www.jimmysmithtraining.com

www.FitnessExpertNetwork.com

- 1059

The Truth About Spot Reduction


By Joe Thiel
Claims Made by the "Experts"! There exists a disregard for physiological facts on the part of those profiting from the sale of "muscle-specific" exercise devices claiming their use to result in localized fat loss. For example, performing abdominal exercises using any one of the currently marketed "abisolating" devices, or even doing appropriately prescribed sit-ups for that matter, does little or nothing to rid the waistline of fat as is so often claimed. These devices and the above stated exercise have value in conditioning muscles in the abdominal region but that is the extent of their usefulness. This is not to diminish the need for core training, simply to state that it does not lend to fat loss. Understandably, the overweight and unfit want so badly to find an easy answer that little can be done to discourage their purchase of inappropriately marketed and only marginally valuable devices. In the face of professionally produced infomercials and advertisements touting credible endorsements, it is definitely an uphill battle to educate consumers to the contrary. Common Sense -vs.- Spot Reduction There is simply no such things as localized extra muscular fat loss, no matter how biomechanical correct the device, the credibility of the endorsement, or the form/type of exercise prescribed. Consumers are in desperate need of insight through fitness education that dispels otherwise believable myths such as these localized fat loss claims. Fitness education leads to understanding, and understanding leads to the design of no-nonsense, effective overall fitness programs. Any learned and experienced personal fitness trainer would tell you that resistance exercises performed for a specific muscle group will not result in fat loss only in and around the target muscle group area. Take the misguided, overweight beginning resistance trainee who religiously performs biceps curls and no other resistance exercise. After several months in the gym will this, now seasoned trainee be boasting lean hard biceps attached to an otherwise fat sloppy physique?! Imagine running, being one of the most researched and long-practiced types of fat burning exercises, resulting in localized fat loss. If indeed localized fat loss were possible among runners, why aren't initially overweight runners now sporting unchanged overweight upper torsos balanced atop lean, well-conditioned and muscular legs?! After all, aren't the lower extremities solely involved in this type of activity?! There is no difference between these ridiculous considerations and the claims made that training abdominals results in fat loss around the waistline. It just doesn't work that way. Period.

www.FitnessExpertNetwork.com

- 1060

About the Author


Joe Thiel is a certified personal trainer. He has personally trained hundreds of satisfied clients throughout the Midwest. He currently owns and operates personal training studios in Springfield, IL and Chesterfield, MO. His websites: http://www.ftspringfield.com and http://www.ftchesterfield.com

www.FitnessExpertNetwork.com

- 1061

Employee Waist Lines, Employer Bottom Lines


By Jonathan Wong
Linking employee waist lines to employer bottom lines - My take on Corporate Fitness An amazing study just came out of Duke University. The study looked at workers' compensation data for 11,728 Duke University employees who received health-risk appraisals over a seven-year period. What were the results for obese employees (compared to those who are not obese) as published in the Journal of Internal Medicine?

Obese employees filed twice the number of workers' compensation claims Obese employees' medical costs from those claims were seven times higher Obese employees stayed out of work 13 times longer after a work-related injury or illness Obese employees medical claims cost per 100 employees per year was 51,019 USD compared to $7,503 USD for non-obese workers Obese employees lost 183 days of work per 100 employees as compared to 14 days for non-obese workers (thats 13 times more!)

Yeah but those guys were OBESE. Well it doesn't look good for the overweight/mildly obese either...

Overweight employees took four times the number of days off after being injured or getting sick at work. Mildly obese employees took five times as many days off after being injured or getting sick at work.

And what are employers doing? The study reveals that... "As many as 40 percent of employers are giving workers products, cash or health insurance discounts to lose weight," said Laura Linnan, the study's principal investigator and a professor at the University of North Carolina's School of Public Health. Employers are getting scared off as well. Dr. Jay Bhattacharya, assistant professor of medicine and health economist at Stanford University co-authored a 2005 study that showed employers compensate for anticipated higher medical costs of obese workers by paying them less than slimmer employees and passing them over for promotions. What are we gathering from this?

www.FitnessExpertNetwork.com

- 1062

Being fat is bad for employees (that's most of us) because it costs us in terms of career advancement and money, and its bad for employers because its affecting their profit margins when they pay for all these health costs. Simple problem yes, simple to fix, not quite. We need to approach this troubling issue with a corporate fitness solution from both ends. The employer as well as the employee.

3 things that employers must do


1. Adopt a fitness culture starting from the CEO knowing that it is best for the company "We all know obesity is bad for the individual, but it isn't solely a personal medical problem -- it spills over into the workplace and has concrete economic costs," Dr. Truls Ostbye -author and professor of community and family medicine Well, if its not a personal or private medical problem then it becomes a community problem. That means the problem is larger, but the solution is also more permanent. Community solutions just work better. They work for gang violence and for addiction to vices. From my experiences as a fitness professional, community solutions work for health goals as well. Kickboxing, Pilates, yoga, aerobics and other fitness classes or group activities have a higher penetration rate (about 12-15% in most health clubs) than personal training (2-3%). I believe that people stay on longer in group classes as well. A community solution to corporate fitness has to be built into the company culture. Usually this is dictated by a CEO or a board of directors. If they are reading this article they are probably aware of the health challenges facing companies in this day and age. They are also probably aware that companies which have an adaptive culture that is able to handle changing circumstances tend to do really really well. 2-3 times as well profit-wise according to some studies. In addition, setting a fitness culture shows concern for employees (and allows them to be more productive) and in the long run costs less than paying for medical bills. As a minor side note, your employees will look healthy too and that in itself has its own host of benefits. Once the CEO has decided that a fitness culture is needed and is in fact the course that the company needs to take, he can implement it in the same way he makes most culture changes
o

Align your company culture with your strategic goals (being fit saves money, makes your employees more productive and more attractive to customers, and increases profit) Develop a specific action plan that can leverage the good things in your current culture and correct the unaligned areas. (free employee breakfasts on Fridays may be good, but making it doughnuts and pancakes is BAD)
- 1063

www.FitnessExpertNetwork.com

o o

Brainstorm improvements in your formal policies and daily practices. (allocate some work time to fitness and health education and activities, ensure managers lead by example, bringing healthy food into the cafeteria, allow 15 min breaks during work for healthy snacks) Develop models of the desired actions and behaviors. (how many hours a week minimum that an employee must exercise, social support and encouragement to make healthy eating not just acceptable but preferable, all management staff must enthusiastically take part) Communicate the new corporate fitness culture to all employees (tell everybody about it) Over-communicate the new corporate fitness culture and its actions to everyone. (tell everybody about it again and again, with checks to ensure that the new culture is followed)

Remember, often people don't do what you EXPECT. They do what you INSPECT. 2. Hire a Fitness Professional This one may seem a like a bit of a sales pitch, me being a fitness professional and all... but bear with me. A respected fitness professional is a real asset to a corporation. Think about it. Companies get accounting firms to do their accounts and taxes, they get law firms to do their legal documents, and they get business consultants to check their business processes. So is it a big stretch to think that they should get a fitness professional to take care of company health and fitness? Not at all. The best fitness pros will know how to approach corporate fitness. They will be able to advise on the set up of health facilities, run fitness classes, be good public speakers on more general topics like nutrition, and be able to give individual training programs for more difficult cases of extreme obesity or employees with past injuries and medical conditions. 3. Only accept success No CEO would accept sub-standard work by an employee, neither would they accept failure on important projects, they wouldn't accept a lack of integrity with regard to finance either. Shouldn't this be the case with the company fitness program? Like I mentioned in point 1, this new program has to be enforced. It's a kind of "tough love" that needs to happen. Hey Mr. CEO...take attendance at fitness classes, walk around the cafeteria at lunch to see what people are eating, do your managers speak as positively and motivationally about the fitness program as they do about meeting project deadlines?

www.FitnessExpertNetwork.com

- 1064

3 things that an employee must do


1. Accept culture change without taking it personally This is not about discrimination. This is about a true win-win situation. Companies show concern for an employee and treat him or her as a person. A person who is an integrated being, emotionally, socially and physically as opposed to a brain connected to a computer, churning out stuff that profits the company but stuck on a useless body. This new corporate fitness culture is great news. Yes, no more cheesecakes and ice cream for lunch (oh... gasp... my boss is infringing on my freedom of choice...) but you shouldn't be eating those anyway! Your choices stink, that's why you are 40 pounds overweight. That has to stop. So where's the great news? You are being put in a position to succeed. To gain back your health, to improve your quality of life, and to improve the quality of your future. All on the company's budget. Your "no cheesecake" boss is building a culture where people are supportive of each other's health and fitness goals. No judgmental or condescending remarks, no embarrassing behind the back talk about each other's waistlines. The perfect environment for YOU. They are even hiring a top class fitness professional to get you in shape...for free! Those guys aren't cheap you know! As the Duke study also indicated, the most common injuries experienced by obese workers affected the lower extremities, wrists or hands, and backs. Most injuries were caused by falls and lifting. Have you ever had a back injury? Those make you walk and feel like you are an unhealthy 90 year old. Take the opportunity positively not personally. It's a blessing. 2. Be willing to change lifestyle habits that used to be "private" You could always break the rules. Sneak in a chocolate bar or a packet of potato chips and eat them in the toilet. There is a rebel in all of us right?...I'll admit, It can be a tough pill to swallow to change something as personal as food choices, or spending time on exercise instead of some other form of recreation. But remember you still have choices. Lots of them. All that has been taken away are the choices that were bad in the first place. When you realize how absolutely great healthy food can taste, you will realize that you aren't missing anything. And check out that wonderful new figure you have. "There is nothing that tastes as good as a fit attractive body looks" If that fitness professional is doing his or her job and you are following his or her advice, it will only take about 8-12 weeks to realize that the saying is true. 3. Enjoy the fitness community
www.FitnessExpertNetwork.com - 1065

When I run group classes, the participants go through some pretty tough training. But they form awesome bonds and all of them become great friends. I have seen this happen with every body from kids to adults, from overweight clients to national level athletes. Suffering together tends to form strong friendships. Even in my personal experience from my time in the military, I know there are guys who I can trust with my life because we had some pretty tough missions and spent some pretty cold nights out in the field together. Same thing in the corporate fitness situation. If your fitness professional knows about fat loss, those fat loss workouts are going to be challenging (he/she should structure training so that each person is challenged) no matter if you are the fittest person in the company or one who hasn't done any exercise for the past 5 years. Some of those workouts can be downright brutal. Soak it in. Relish it. Make friends over it. Maybe you will find work even more pleasant with all those comrades you know from yesterday's 10 sets of burpees and chin ups. There are only good things that can come out of a corporation that has a fitness focus. Corporate fitness has come a long way. I do know of companies that have gyms and health facilities for their staff. But as usual we need to look for the person before we provide the place and the program. In this case there are 2 people. The fearless CEO with a vision and the fitness professional who can deliver the results.

About the Author


Jonathan Wong is a certified Personal Trainer and Sports Conditioning Specialist located in Singapore. Clients from all walks of life come to him for fitness solutions. His passion is to ensure that his clients get the results they desire. His website is http://www.coachjon.com.

www.FitnessExpertNetwork.com

- 1066

Fat Loss Confusion


By Jonathan Wong
Lots of personal trainers, coaches and other experts have fat loss programs out there. That's great news. As a fitness coach, the majority (I would guess 90%!!) of my clients come in needing a body composition adjustment i.e. they have too much jiggly on their tummy. So fat loss is definitely a concern for a big portion of our clients. With the obesity epidemic that developed countries are going through, it should be a concern for just about everybody! But there is a lot of stuff out there. Several really good coaches have come out with excellent fat loss manuals, methods and training programs. So how does a buyer choose? In this article I will be discussing my own experience with different fat loss protocols. Both my own and experiences and those of my athletes and clients. One thing to note: ALL the methods below will not be effective without a good diet. You need to eat enough protein, vegetables, fruits and healthy fats for this stuff to work. If your diet is 2 slices of cake, a large fries, a packet of instant noodles and a coke, this stuff will NOT work. Its been guessed that you need about 3-4 hours of physical activity PER DAY to overcome a poor diet and still lose fat, many of us only have that amount to spare each WEEK. In our sedentary lives, we need to eat right for fat loss or else it just isn't going to happen. Method 1 - Long, Slow, Distance training (LSD) Stair climbers, elliptical trainers, jogging, swimming, whatever. The main idea here is, "lets burn as many calories as we can during exercise", and "lets make sure as many of those calories are from fat". From an aesthetic perspective, the thought is "long distance, endurance athletes are thin, so to get thin we should do LSD training." In theory this makes a lot of sense. LSD does burn a lot of calories because it can be done (as the name suggests) for a LONG time. A larger percentage of the calories burnt are fat due to the "zone" at which these activities are done. However recovery is easy and you won't burn calories outside of your exercise time. I have had my own experiences with this method myself. In my time in the armed forces, long runs were very popular. While training for a half marathon, we ran 12, 14, and 16 km runs each week. What happened? In short I got thin and weak. "Well at least he got thin" you might think but I got THIN not LEAN. I had marginally visible abs but nothing like the ripped appearance you might expect from so much endurance training. I also lost 30cm from my broad jump and a few tenths of a second off my sprint times.

www.FitnessExpertNetwork.com

- 1067

My experiences are the norm for people who use this method. Weight loss (NOT fat loss!) and loss in strength. In addition LSD takes a lot of training time and takes more and more as you get "better" at it and need to increase the distances and mileage. Science also backs up these experiences. For fat loss, LSD is not even an improvement over diet alone. I wrote about the details about LSD and its minimal and even negative effects (muscle, strength, power loss) in my "Real life reasons for strength training" article. An example of a LSD training program would be 45 minutes of swimming 2x a week, and 45 minutes of jogging 2x a week. Does it work? - No, its ineffective and takes a lot of time. Both of these are BIG NO NOs. There is a place in rehabilitation and therapy for LSD but not for fat loss. Method 2 - Metabolic Disturbance Training The main idea of metabolic training is to create as much "disturbance" to the body's systems so that we burn calories all day not just when we are doing the exercise. In addition, it maintains and even builds muscles and that's important when losing fat. This disturbance is so great that one study shows 9 times greater fat loss for this form of training when compared to LSD training. And the exercise time was lower for the metabolic training group. They just did such intense training during that exercise time that the body was burning above normal calories for up to 38 hours after the training session. WOW. The calories burnt DURING exercise was about 1/2 the LSD group, but the total calories burnt was far higher. Coach Alwyn Cosgrove calls this "afterburn" and Craig Ballentyne calls it "turbulence" training. That's exactly whats happening, lots of disturbance to the body's state, so lots of adaptation. That adaptation is fat loss. I have used this method extensively with clients and myself as well. It plain works. Fat melts off. The workouts are short (1 hour or less) and challenging. I have clients losing 10kg in 2 months easily. Here is a sample of a metabolic fat loss workout that was performed just a week ago by one of my fairly strong clients. Note A1, A2 etc mean that the exercises are performed one after the other, a "super-set". All exercises are done with a 3 sec lowering and 2 sec lifting timing A1: Stiff Leg Dead lifts x 12 reps rest 45s
www.FitnessExpertNetwork.com - 1068

A2: One handed Push ups x 6 reps/side rest 45s repeat A1 Total 5 super-sets B1: Seated Cable Rowing x 12 reps rest 45s B2: Barbell Lunges x 10 reps/side rest 45s Repeat B1 total 5 sets C1: Stability ball sit ups x 12 reps no rest C2: Shoulder external rotation x 15 reps/side rest 30 sec Repeat C1 total 3 sets The training session ended with 10 minutes of interval sprints on a stationary bike. This will be discussed later. The total training time was about 60 minutes. Does it work? YES!. This is THE preferred method of fat loss for my clients. Results are just about guaranteed, the body simply cannot keep fat around when its being worked like this. Method 3 - Interval training This method burns calories, and creates significant disturbance and post exercise calorie burn. It's disadvantage is that it doesn't do as well at maintaining/building muscles as resistance training (but its not nearly as bad as LSD). Interval training can really vary from a sprint(90-100% of your best) + a walk(20-30%) to a fast striding pace (75-85%) + a jog (40-50%) or anything in between. I use some kind of interval training for all clients wanting fat loss. Its not as demanding on recovery as resistance training so it can be added to most training programs. A sample interval session would be: 10 sec sprint cycle (100% effort) followed by, 20 sec slow cycle (30% effort) repeat 20-60 times depending on conditioning level. It only takes 10-20 minutes but its really effective.

www.FitnessExpertNetwork.com

- 1069

another example of a lower intensity (not as effective but less demanding on recovery ability and can be done more often) 30 sec fast cycle (80% effort) followed by 30 sec slow cycle (30% effort) repeat 10-20 times Does it work: Yes. Intervals are a valuable fat loss tool in any training program. Method 4 - Strength training This method focuses on retaining as much muscle as possible while letting fat loss occur through diet. The weights that are lifted remain heavy and the repetitions per set low. The idea is to make sure that we lose little to no muscle or strength during the fat loss phase. My experience of this is a personal one. I tried the "velocity diet" from T-nation. In short its a supplement based diet with really low calories and lots of healthy fats and protein. I ate only 1 solid food meal per week for 4 weeks. I dropped 12 pounds of fat and retained almost all my muscle mass using a strength and power based training program. I did no intervals or LSD training because I just didn't eat enough calories to support such training. I went to about 5-6% body fat and had the "ripped look". If I had used a different kind of fat loss training method, my muscle mass would have dropped and that would have been terrible news on a reduced calorie diet. Exercise volume (total weight lifted) must be kept low because we match this kind of training to a lower calorie diet. A sample workout would look something like this A: Barbell Squat 3 reps x 6 sets 120s rest between sets B1: Barbell Row 5 reps x 3 sets 90 sec rest B2: Military Press 5 reps x 3 sets 90 sec rest C: Step up 5 reps/leg x 3 sets 90 sec rest Does it work? Yes but the workout doesn't burn that many calories and the disturbance is not as much as metabolic training (Method 2). So far all I have given are the 4 main methods that are in use today. "So what should I use?" you ask. Ok It depends on who you are.

www.FitnessExpertNetwork.com

- 1070

For a beginner to intermediate client (1 year hard training or less) with a fat loss priority, Use method 2 and 3 together. 30-40 minutes of metabolic training + 10-20 minutes of intervals will do the trick. For an advanced client (great technique, strong for their body weight), use method 2, 3, and a sprinkling of 4 (1 in every 6 to 8 training sessions. 40 minutes of strength/metabolic training + 10-20 minutes of intervals For a athletes in metabolic sports (lots of running around) who need to lose a bit of fat, use method 2 with a bit of 4. Sport training will take care of the "interval" requirements. For athletes in a power/speed sport (sprints, throws, weightlifting) who need to make a lower weight class, use 4 with a bit of 3. Let a reduced calorie diet take care of the fat loss. Use training to maintain strength, power and speed. Also keep the intervals in the high intensity range. If your sport training has tempo runs or sprints, you can cut out the intervals entirely. Hope this clears up any misconceptions about fat loss training. Once again I cannot stress enough the importance of clean eating for fat loss. Get to you goals quickly and wisely. Good luck!

About the Author


Jonathan Wong is a certified Personal Trainer and Sports Conditioning Specialist located in Singapore. Clients from all walks of life come to him for fitness solutions. His passion is to ensure that his clients get the results they desire. His website is http://www.coachjon.com.

www.FitnessExpertNetwork.com

- 1071

How to Prevent Weight Loss Sabotage


By Cap Josue Cano
Have you ever gone on a diet and decided to lose weight and get in shape? Maybe you went forward with your goal and started eating healthier and working out. Your first couple of days you were feeling good about yourself. You feel proud and maintain your current rhythm. Then, comes weekends where you go out with friends and hangout at places you know you are easily tempted by the choices on the menu. Before you know it, you sabotage. You start asking yourself...why? 'Why can't I be disciplined?' 'Why did I just eat that junk food?' When you ask yourself those questions your brain will come up with an answer. Usually the answer is you don't have will power. Or you don't have motivation. You then rationalize yourself that you messed up and that you just didn't have the will power to follow through on your goals. Your self-esteem goes down and you're not as motivated to pursue your goals. Eventually, you'll lose all motivation to continue forward and quit. What can we learn and improve on following situation. I'll tell you. What we do know is this; when you ask yourself a question your brain will respond by giving you an answer. We also know that asking ourselves why is useless. Asking yourself 'why' is the most useless thing that you can do!!! So don't do it. Instead, ask yourself a more empowering question that is going to really help you and not make you feel worse. One of the most powerful questions you can ask yourself is how. Asking yourself, "How can I overcome this situation? "How can I stay focused so I don't lose motivation?" Ask how. I am reminded of a situation where I was in a stressful situation where I was with a large group of friends from church and we all went out to eat. We went to a pizza place and all I knew is that I didn't want to feel the guilty feelings by sabotaging my goals. I didn't want to experience the consequences of weight gain by participating with my friends. What did I do? I asked myself how. I said, "How can I overcome this?" So I made an active choice to not eat pizza with them. And also, I didn't judge my friends for doing so. Did I want to eat pizza? Absolutely. Did I eat pizza? Nope. But the stress of wanting to eat pizza was very tempting. To experience the pleasure of eating that cheesy, greasy pizza was very apparent. In all, I didn't sabotage. After everyone was done eating pizza my sister shared with me that she felt guilty after eating pizza. I was the only one who didn't participate with them eating pizza.
www.FitnessExpertNetwork.com - 1072

How did I feel afterward? Did I feel like I missed out? I felt so good about myself for keeping my goals and I didn't feel like I missed out. Actually, I had gained a notch on my scale of self-esteem. And I felt proud of myself for being able to overcome such a stressful situation. How? By asking how.

About the Author


Josu Cap Cano is a professional speaker and author of the book Dont Wait Get in S.H.A.P.E.: Drop body fat fast and get fit quick. For more information visit www.josuecano.com.

www.FitnessExpertNetwork.com

- 1073

Look great naked again


By "Cap" Josue Cano
Do you know what Im talking about: Summer is just a few weeks around the corner, and its getting closer till the heat warms up and clothes start coming off. However, can you honestly say that youre in shape enough to have the confidence to be able to take off your shirt and show off your abs? Do you have the confidence to wear a two-piece bikini without feeling fat? Imagine being the only person at a pool party wearing long clothes hiding their body while everyone else is wearing two piece bikinis and showing off their abs.

Two steps to get fit quick


First step: Put muscle on your body. What Im talking about is performing resistance training to increase your lean body mass. You have dormant muscles that have probably atrophied. Its time to wake those muscles up and reactivate them to kick up your metabolism so that it performs like a V-12 engine. I recommend doing about eight to 10 repetitions of full body movement exercises. Make sure that you work out all of your bodys major muscle groups: lower body, gluteals, quads, hamstrings, core, upper body, chest muscles and back muscles. Perform exercises so youll pull and push, and most importantly, make sure you exercise until youre tired. What I mean is, make sure that you move until you get to that eighth or 10th repetition that you cannot perform anymore. Then give yourself at least a one minute rest between sets. Second step: Eat more! Cap, what are you talking about? Eat more? Thats probably what youre saying. Let me clarify. If you want all your cylinders to fire from your V-12 engine, then you are going to have to eat more frequently. What Im saying is to eat smaller meals throughout the day. Say you eat a small meal of whole wheat cereal with soy milk and a banana. Thats a great start. Your next intake of food should take place roughly two to three hours later as a snack. I like to eat Cliff Bars Zbar. Its the best tasting, healthiest bar I have found, and its the cheapest. And its only 120 calories. Continue to space out your snacks and meals every two to three hours. This way, your V-12 engine (metabolism) is burning up fuel faster and keeping your body fat down. Remember: the most important thing is that your fitness routine is fun to do and breaks up the monotonous workouts.

www.FitnessExpertNetwork.com

- 1074

About the Author


Josu Cap Cano is a professional speaker and author of the book Dont Wait Get in S.H.A.P.E.: Drop body fat fast and get fit quick. For more information visit www.josuecano.com.

www.FitnessExpertNetwork.com

- 1075

Losing weight or dropping body fat: what's the difference?


By Cap Josue Cano
Losing weight or dropping body fat? What's the difference?
How often have we made the decision to lose weight and made the decision to go on a diet? The event is too frequent for many. My goal is to share with you the difference between losing weight and dropping body fat and to show you how you can accelerate your efforts by focusing on what you really matters to you. Losing weight vs. dropping body fat: what's the difference? There is a big difference between the two. Your total body weight is the measure of all the organs, muscle, fat, water, and bone tissues measured in pounds. The most common way to find this number is with a weight scale. The one thing that the weight scale is going to do for you is tell you your total weight. And that's all that it's good for. The alternative to the scale and it's what I highly recommend is checking your body fat percent. Your body fat percent is the measure of the amount of fat mass relative to the rest of your body's organs and tissue mass. In other words, there is fat mass and lean tissue mass. Lean tissue mass is the mass of all the other organs added together excluding your fat mass. The mass that you measure that is only body fat can be defined as fat mass and that fat mass has a percent value relative to lean mass. It's fat mass that creates that fat look. It's the fat mass that accumulates as flab on the body. Lean mass is highly active and is known to increase your metabolism. By decreasing the amount of fat mass and at the same time increasing your lean body mass, your metabolism will kick into high gear. By increasing the amount of lean body mass your potential to burn more calories increases very much. By boosting your metabolism you will burn more body fat. Too often, we lose lean body mass while losing weight when really what we want to do is drop body fat. By lowering your lean body mass (LBM) your potential to burn body fat decreases. At the same time you slow down your metabolism. Do you want to slow down your metabolism? How do you measure body fat percent? There are several ways to measure body fat percent and one of them is the tried and true method of using body fat calipers. As I mentioned, there are many ways to measure your body fat percent. I only mentioned one way but there are many others and many of them are very reliable methods. The most important thing is to get you thinking that there is a difference between losing weight and dropping body fat. So, what do you want to do: lose weight or drop body fat?

www.FitnessExpertNetwork.com

- 1076

"Cap" Josue Cano Don't Wait Get in S.H.A.P.E. Drop body fat fast and get fit quick To book Cap to speak at your next event call or e-mail: (877) CAP-3159

About the Author


Josu Cap Cano is a professional speaker and author of the book Dont Wait Get in S.H.A.P.E.: Drop body fat fast and get fit quick. For more information visit www.josuecano.com.

www.FitnessExpertNetwork.com

- 1077

Family Matters
By Kenneth Reed
We as African-Americans are not exercising enough, not eating enough nutritionally balanced meals and not drinking enough water. I did a survey of one hundred African-American men and women and asked them this question: 'How many glasses of water do you consume in the course of a day'? The answers were quite startling. Two of the surveyed said: ('and I quote'). 'I don't like water, I drink water when I think I need it.' I drink coffee, juice and soda. Then they asked me with a serious look on their face; 'that's water isn't it'? and 'It's water in it right'? 'Isn't that considered drinking water'? 'I mean it's a liquid right'? I looked at them in amazement; I couldn't believe what I was hearing. But if you don't know you don't know, so I told them about the importance of drinking water. Can you imagine what their kidneys look like? When I finished talking with them, they said that they would do better. I said to myself, boy do they need help! I asked God to please help my people learn to take better care of their bodies, which is the temple You gave them. If anyone defiles the temple of God, God will destroy him. For the temple of God is holy, which temple you are. 1 Corinthians 3:17 Did you know that your body is made up of about 70% or more water and it needs water to take care its internal organs and daily bodily functions.

Muscle is made up of about 75 percent water. Fat is made up of about 50 percent water. Bones, too, are about 50 percent water.

Please, drink plenty of water, at least 8 glasses a day. I know a lot of African American families were raised up on Kool-Aid, soda and juices. We had Kool-Aid at least five times a week and when mom and dad weren't around we drank as much as we could. Juices, Kool-aid and Sodas have 5 things in common 1. 2. 3. 4. 5. They all taste good They all have large amounts of sugar They all can be bad for your health They all can be addictive They all can add to weight gain

www.FitnessExpertNetwork.com

- 1078

I say that they can be addictive because if you're a soda drinker it's hard to have just one soda per week and some folks it's hard to have just one a day. Try taking a child off of soda and juice 'cold turkey' and watch how they act. It's like taking a junkie off of dope or a crack-head off of crack. It's like taking candy away from a baby; by the way you should take candy out of your child's diet. Did you know that Sugarcane and Cocaine are so much alike, they both give you a blood rush or what we call a sugar-rush. One is stronger than the other but has the same effect to a degree. Sugarcane and Cocaine can make a poor man rich and a rich man poor and can make a person beg for more. You can control this beast by limiting or eliminating sugar completely out of your diet. Try drinking water instead of soda, juice and Kool-aid for about a week. Pray about it before you start and be disciplined and consistent. Now I hope you're listening to the 'right side of that small inner voice' and not the 'left side of that small inner voice.' The left is saying, 'No Way, I can't do this' and the right is saying; I Can Do This! Gradually reduce the consumption of these sugary drinks and eventually kick the habit! You can do it! Look, the benefits from not drinking that sugary stuff and replacing it with water flushing out toxins will be well worth it. You will begin to lose weight just from drinking water instead of drinking sugary drinks. The benefits out weigh the problems that come with sugar consumption. Your family is worth it, Family Matters.

About the Author


Kenneth Reed is a AAAI-ISMA Certified Personal Trainer, Author of the book Entitled ?Which Strengthens Me Founder and Owner of Fit For Life Personal Training Center 9006 Liberty Road - Randallstown, MD 410-922-2858 Office Visit me on the web at: www.KennyFitForLife.com

www.FitnessExpertNetwork.com

- 1079

Keep Changing To Get The Changes You Want!


By Kenneth Reed

Are you satisfied with the changes you have made so far with your fitness program? Have you been doing the same old routine for more than 6 weeks? If you have, you are sabotaging your chance for change.

Keep Changing To Get The Changes You Want! Start making small changes in your exercise routine and eating habits and you'll make major changes in your life. Here's how you can get started now. Take the time to journal. You're probably saying to yourself, how can I take time out of my busy schedule to write a journal? I barely have time for my exercise. If you're on a mission to lose weight, build muscle, burn fat or just get healthier and stay fit, than you'll find time to journal and still exercise. Here's what you do. 1. Get a journal or a notebook or even a laptop. 2. Find a special place that you can be alone. 3. Pick the time of day, 3 days a week to get to your special place. Take 10 minutes or more each day to journal. 4. Write down the changes you want. Example: A smaller waist, smaller butt & hips, more energy etc. 5. Plan your meals ahead of time to ensure that you eat. 6. Hire a trainer for a few sessions to get you started on a routine. 7. Jot down the exercises you do or will do on the next session. 8. Write down how you feel before and after you eat and exercise. For 7 days. Make changes in your exercise routine and eating habits and this will give you major changes in your goals. The human body is very adaptive. If you do the same exercise over and over again for more than 4-6 weeks your body will get used to the routine and stop changing. Change the order that you do your exercise, the amount or reps and the amount of sets. You can also change the amount of weights you use. Keep track of your changes. Try using resistance bands in one workout and weights in another. If you have access to machines, you'll have more than enough to make the necessary changes in your workouts. Plus it won't be so boring; variety is the spice of life. Keep Changing To Get The Changes You Want!

www.FitnessExpertNetwork.com

- 1080

Make exercise fun, just because it's called a workout doesn't mean it has to be like work! So keep it fun, challenging and interesting. Keep your muscles in a state of confusion. Just by changing your exercises frequently you can get the changes you want. Change your eating habits now! Nutrition plays a major role in the changes you want. Take an honest look and assessment at your nutrition program and make the changes needed. Make sure you are feeding your muscles the right food, vitamins and nutrients after your workouts. The more muscle you have the more fat you'll burn. So feed your muscles and Keep Changing To Get The Changes You Want!

About the Author


Kenneth Reed is a AAAI-ISMA Certified Personal Trainer, Author of the book Entitled ?Which Strengthens Me Founder and Owner of Fit For Life Personal Training Center 9006 Liberty Road - Randallstown, MD 410-922-2858 Office Visit me on the web at: www.KennyFitForLife.com

www.FitnessExpertNetwork.com

- 1081

Metabolism 101: Firing It Up!


By Kevin Hensel
Lots of people are complaining about how slow their metabolism is and will tell you why they need to start taking the latest diet supplement, yet they don't even understand how the human metabolism works. I need to go into some of the fundamentals of metabolism before I can even begin to tell you how to speed yours up. So what is metabolism? Scientifically there are many ways for me to explain it. Many experts make the definition very tough to understand, but I won't complicate things for you. I'm going to give you my extremely simple and easy to understand definition. Metabolism is the rate at which your body burns calories to sustain life. It should also be brought to your attention that your body burns calories 24 hours a day regardless of whether or not you workout. Did you know that? This means that your metabolism is always working, whether it is working at a slow rate or fast rate. Your body needs energy all the time remember, even while you're asleep and that is why skipping meals is the absolute worst thing you can do if your goal is to lose weight. Now, before we go any further let's talk about what affects metabolism. If you are like most people you probably think that activity levels, age and your thyroid have the biggest impact on your metabolism? This is why most people have a poor understanding of metabolism. It is true that activity levels, thyroid function, and age do affect metabolism but not nearly as much as muscle tissue! The more muscle you have the more calories you burn regardless of how active you are, how old you are, etc. It's live tissue and it's there working for you and burning calories 24 hours a day; each and every day! For each additional pound of muscle you add to your body you will burn an additional 50 calories per day, simply at rest. With the proper training program you can add 10 additional pounds of lean muscle to your frame in about a year's time. At this point you will burn an additional 500 calories per day just at rest. That means you will be burning 1 lb of fat every single week just while your body is at rest! You could be reading the newspaper, reading this article, watching television or sitting down talking to a friend and you will still be burning calories at a fast rate! And don't worry about gaining weight by adding some lean muscle to your body because the extra muscle will help burn up so much fat that you will drop those extra pounds of fat and still lose weight! Here's a list of some of the factors affecting metabolism in order of greatest impact to least:

Muscle tissue (you already know why this is on the top of the list) Meal frequency (the longer you wait between meals the more your metabolism slows down to conserve energy. Eating more often speeds up the metabolism) Activity level (important but doesn't make a big difference if you don't match your eating to your expenditure) Food choices (balancing blood sugar levels)
- 1082

www.FitnessExpertNetwork.com

Hydration (over 70% of bodily functions take place in water; lack of water causes all your systems to slow down and unnecessary stress) Genetics (some people have higher metabolisms than others, you can't change genetics but you can still speed yours up!) Hormone production and function (before you make the thyroid your culprit first stabilize your blood sugar and throw in some progressive exercise 2-3 times each week) Stress (stress also can slow metabolism by placing extra stress and strain on numerous systems. plus, many people tend to overeat when "stressed out")

I frequently hear people say "as soon as you hit 30 your metabolism slows down"! You've probably heard people say it too and maybe you've even said it. I know I hear it all the time and I got tired of hearing it so I did a little research and found that the metabolism does NOT slow down significantly due to aging but DOES due to a lack of muscle. The fact of the matter is that you don't lose muscle quickly due to aging either but due to a decrease or lack of physical activity. What I've found through my research is that there are three major causes for a slower metabolism: 1. You lose muscle due to the lack of physical activity. (A sedentary lifestyle) 2. Your body cannibalizes muscle when it needs energy but you won't supply enough energy to the body because you are "dieting" and skipping meals. (Body starts using muscle as fuel) 3. Your activity levels tend to decrease as you age. Ok, so we have discussed the problem but what is the solution? We need to address those 3 issues!! I've found through years of experience helping numerous people, that increasing your metabolism and getting rid of excess body fat can often times be easier than you think! Yet you'll hear of all these experts telling you how hard it is and why you need to buy their new diet program, supplement, or fitness contraption. Most of them are just trying to get you to buy something that you don't need. It doesn't have to be confusing, and you really don't need any of that stuff! The main tool that you need is an understanding of how your body works and the willingness to make some small changes. There are 3 steps you need to follow to speed up your metabolism: Step 1 - Stop the storage of new fat If you're just going to add new fat later that day it doesn't make any sense to start an exercise program. This is a common error that people who start an exercise program often commit. They start to exercise but then they go back eating the same harmful foods that made them overweight before. That is a recipe for disaster. Did you know that we don't get fat simply due to a lack of exercise? We get fat because we supply the body with more calories than it needs at a given time. The solution is more about your eating and caloric intake than it is about exercise. I'm not telling that you have
www.FitnessExpertNetwork.com - 1083

to eat a low-fat, super clean and healthy diet consisting of salad and tofu only. We all know how boring that is. You can still eat the foods you like IF you can give the body just the AMOUNT it needs. The key is to give the body the energy it needs, but just that amount and not a bunch of extra useless calories. The reality is that anything can be stored as fat. Salad can be stored as fat, apples, broccoli, skim milk, etc. It's a numbers game. If you consume more calories than you burn you will gain weight. If you burn more calories than you consume you will lose weight. You can forget about trying to burn off any fat unless you can first stop storing new fat! In review, you do that by matching your eating to your activity level. This means small, balanced meals or snacks every 2-3 hours and the amount of calories in each feeding should depend on how active you are at that time of day. The more active you are the more calories you will need at that point in the day. You want your snacks to be as well balanced as your meals. This means proportioning your calories. Shoot for 160-200 calorie snack intervals. Some great examples include:

6 oz. plain yogurt plus 2 tablespoons granola or Kashi cereals 1/2 cup whole grain cereal (such as Good Friends or Great Grains) + 1 tablespoon dried cranberries + 8 almonds 1 medium apple or pear (about 1/2 lb.) + 1 skim mozzarella stick 1 Tablespoon natural peanut butter (no sugar or salt added) on %100 whole grain toast 6 oz. cottage cheese with sliced fruit 1/2 whole grain pita with 2 tablespoons hummus or black bean dip Kashi brand granola bars and/or Cliff health bars

Your eating is all about timing. I advise eating a breakfast of at least 400 calories, followed by a mid-morning snack, lunch, an afternoon snack, and dinner. The goal is to shoot for 5-6 well balanced snacks/meals per day. If this seems impossible for you to do, start out by just adding one additional snack/meal per week until you are able to reach the goal of 5-6. When your activity levels increase you will notice yourself needing to eat more frequently anyway. If you have a habit of "working through" your snack or meal times, I recommend that you set a timer on your watch or computer to remind you that it's time to eat. It is vital that you do not skip meals. When you eat erratically it signals the body to burn slower and conserve fat. In fact, when you skip meals, your body thinks it is starving itself and will try to conserve calories. In addition, your body will turn to use muscle for fuel if there is nothing left to burn. We don't want this because remember we said that muscle helps to speed up our metabolism! Eating throughout the day jump starts your metabolism and tells your stomach to keep on working! Eat a carbohydrate rich snack 1.5 to 2 hours before your workout for peak performance. Also be sure to eat a snack or meal within 1 hour after your workout for the best benefits. This post-workout meal should be high in protein and complex carbohydrates. A protein shake along with an apple or a low-fat turkey sandwich on rye bread are both great choices.

www.FitnessExpertNetwork.com

- 1084

I also want to inform you that there are some delicious whole grain cereals now available. Watch out for the cereals that say "contains Whole Grain" in large letters. Most of those are only 10% whole grain! "Whole" should be one of the first words in the ingredient list. Also look at the fiber content. Goodfriends, Kashi (Might Bites and Honey Puffed), and the Great Grains lines are all great choices. In addition, drink plenty of water. Shoot for 8-8 oz. glasses per day. This will help offset hunger. Please note that if you feel thirsty your body is already dehydrated and needs more water so make sure you drink an ample amount. I also recommend that you consume a good amount of lean protein which will produce a satiating effect. In English, this means that it makes you feel full and when you feel full you are able to avoid those nagging hunger cravings that all too often lead to "pigging out". Some foods to avoid include foods high in sugar, saturated fats, and foods low in fiber. Recommended foods include: whole grains, vegetables, fruits, beans and legumes, fresh herbs and spices. These food choices provide the proteins, carbohydrates and fats that give you energy and even blood sugar levels. Healthy fats (olive oil, avocado, fish oils, seeds, nuts, soybeans) promote longer-lasting, stable energy levels. Lean proteins (fish, soy foods, white meat poultry, lean meats and low-fat dairy) offer essential proteins for better digestion and muscle building Step 2 - Attack the existing fat In order to accomplish this you need to establish stable blood sugar/energy levels, and progressive cardiovascular/aerobic exercise and strength training. Earlier we talked about how important stable blood sugar and energy levels are and how to match your eating to your activity level. Let's talk about the exercise part of the equation now. In order for the exercise to even be worthwhile you must be sure it's progressive. Just because you go on the elliptical for 40 minutes three times a week, doesn't mean your body has to burn off that unwanted body fat! You have to force the body to make changes and improvements and the ONLY way to do that is to consistently provide a stimulus or stress that is greater than what the body is used to. If you keep on doing the same things every workout your body will continue to look the same way. In order for the body to change you will need to continually change your workouts and challenge your body beyond what it is used to. Here are some general guidelines on how you can make your exercise progressive and productive: Strength training

Change exercises frequently (every 2-4 weeks) Increase resistance Increase Reps Slower reps for more time under tension or faster reps for more neurological recruitment Shorten rest periods
- 1085

www.FitnessExpertNetwork.com

Increase sets Change the order of your exercises

Cardiovascular training

Increase speed/resistance Perform intervals ( decrease rest time to increase intensity) Increase distance traveled Cross train by performing numerous activities

For more specific techniques call me at (856)596-4966 or visit the other weight loss articles on our website. I should also say that it is extremely important that you have a well thought out and detailed plan to follow. You can't just say "ok, now I know what to do" and then try a little of this here and little of that there. Many people try that and it just does not work. If you are serious about achieving your weight loss and fitness goals I highly recommend you get the help of a professional. Whether that means one on one, personal fitness training, or just a do-it-yourself fitness plan, your chances of success are much greater. When I need something fixed on my car I go to the mechanic. When I need some fresh workouts I go to a personal trainer. I could try to fix my car on my own but it would be a big hassle to figure it out so I will let the experts take care of it. You will find that working with a trainer will help educate, motivate, and assist you in reaching your goals faster than you would on your own. In conclusion, please remember, it doesn't have to be confusing. I hope this information has shown you how easy it can be if you know what you are doing. If you have any questions or would like to learn more about how you can guarantee your fitness success, please give me a call at 856-596-4966. While you're at my website be sure to sign up for my free email newsletter, FitTips Newsletter, it's full of great articles, tips, healthy recipes, contests, and more!

About the Author


Kevin Hensel is a certified personal trainer and performance enhancement specialist located in Cherry Hill, NJ. For the past 11 years he has helped hundreds of clients achieve their weight loss goals at his personal training studio called Fit-4-Life, Inc.

www.FitnessExpertNetwork.com

- 1086

WHAT DOES KEEPING AN EXERCISE/NUTRITION JOURNAL HAVE TO DO WITH LOSING WEIGHT?


EVERYTHING! By Kevin Valluzzi
From your exercise (strength training and cardio) to your food intake, keeping track of it all will surely lead to a quicker improvement in both of these areas, which in turn leads to a more successful weight loss. I GUARANTEE! What do you mean by keeping track of it? What I mean is simply writing down or recording every one of your workouts and all of the foods you eat. It has been proven that people who keep a food journal are more successful with their weight loss program than people who dont. It doesnt actually have to be written down. It can be typed on a computer also. I find it easier to write everything down because its easy to just put it into a Food & Exercise Journal that you can take with you anywhere as opposed to having to be near a computer. What exactly should be recorded? For your exercises, you should write down the exercise performed, how much weight you are using, how many sets and how many reps. Your cardio should include what mode (running, walking, biking, etc.) duration, distance covered, and heart rate (if you desire). For you food intake, simply write down every meal youve eaten for the day and at what time. Now lets look at exactly why this will help you lose weight in the long run. First well cover the exercise part. It is extremely important to remember how much weight you are lifting for each exercise as well as how many sets and reps.
www.FitnessExpertNetwork.com - 1087

Lets say for example that one day you increase your bicep curls from 10 to 12 reps, but you dont write this down. Now keep in mind, this is just one of 12 exercises that you might be doing during your workout routine. Now, you workout again 2 days later but cant seem to remember if you increased to 12 reps or 11 reps? So what do you do? You do 11 because thats what you seem to remember doing. And right there is a great example of moving backwards and regressing because you never wrote down what you did. This works just the same for the amount of weight you are lifting. And thats even harder to remember. Lets look at a sample workout routine: Wts./Reps Chest Press Shoulder Press Squats Bicep Curls Tricep Push Downs Lat. Pull Down Lunges Crunches 30/12 10/15 32 10/13 20/12 45/15 15 R&L 25 40/10 15/12 25 15/10 25/10 55/10 12R&L 22 45/9 20/12 18 20/8 30/8 60/8 12R&L 17 50/6 25/9 15 20/6 35/7 60/6 10R&L 15 30/7

35/6 60/6

I dont know about you, but I have enough going on in my life and theres no way that Im going to remember all of those numbers listed above. I dont think you would be able to either. And with a solid strength training routine you should be increasing these numbers every couple of weeks or so. This makes it even harder to remember. You want to make sure you are always at best lifting the same weight as you did the last time. One sure way to slow down your progress and actually regress is not writing down your workouts and guessing how much weight you lifted last time or how many reps you did.

www.FitnessExpertNetwork.com

- 1088

It doesnt take long to just write it down. What some people do, myself included, is write down the weights, reps, and sets in between exercises. This is a perfect time to jot down what youve just done. Writing it all down also lets you look back at what does and doesnt work well for you. You might look back a few months ago, at a time when you were in your best shape, and see exactly what exercises you were doing that helped you look and feel so good. Maybe you were doing lunges and squats. Now, after seeing this, you might want to incorporate them back into your program. Looking back at your past workouts will also help to motivate you. How motivating is it to see that 2 months ago you were doing 3 sets of the chest press at 40 lbs., and now youre doing 5 sets at 60 lbs. This kind of thing shows you that all of the hard work youve put in to your exercise program really pays off. And it motivates you to push yourself even more. Does this work for cardio too? Of course. Simply write down mode (bike, running, etc.), duration, distance covered, and heart rate if you want to track that. I find it helpful to also write down how I felt during my cardio session. Just like with the weight training, its important to keep track and remember exactly how fast you were going, or how many RPMs on the bike, etc. Its good to write how you felt after each session because if you have a session that was too fast or too tough, you can write that down. This way, right before you do your next workout, you can look back and know that you should maybe slow it down a little this time. It also works the opposite way as well.

www.FitnessExpertNetwork.com

- 1089

You might look back at your previous workout and see that you have written down Felt good on Treadmill, next time increase speed from 5.0 to 5.3. This serves as a motivator as well. And believe me if you keep increasing the amount of weight youre lifting and going faster during your cardio sessions, you will lose weight. And thats the biggest motivator of all. What about writing down my food intake? This is a biggie. This is extremely important for you to do if youre serious about losing weight. But to know what is and isnt working for you, you have to write down everything you eat each day. If you only have 2 meals (which of course I do not recommend) then thats what you put. If you have a salad with creamy ranch dressing with your dinner, then make sure you write that down. I recommend that every couple of weeks you have a certified personal trainer or nutritionist look over your food journal. The person you give it to might notice that you are eating too many carbohydrates, or drinking a lot of soda, or snacking on junk food too close to your bed time, etc. They will then point this out to you and you can make the necessary adjustments to your eating plan. Once you find an eating plan that works for you and you are losing weight, you can make sure that this is the way you should eat all of the time. Youll also be less likely to eat junk food or eat too much at one sitting. The reason for this is that you wont want to have to write it down in your journal. It will make you feel guilty to write that down. Youll feel almost as if you are reporting this to someone each week. Even if you never show the journal to anyone, writing to yourself can be enough to keep you on the right track.

www.FitnessExpertNetwork.com

- 1090

The most important thing though is to make sure that you write down EVERY SINGLE THING that youve eaten. There are a few exceptions. If one day out of the blue, you happen to pop a few peanuts in your mouth, you dont have to record that. If you do that every day though, then that would be something you should write down. It wont make sense to keep a food log unless you record all that youve eaten. If youre not going to do that then dont waste your time. It is only by writing everything that you will truly know what you need to change and what you see you are doing well with. Another important thing to record is the time of day that you eat. Ive worked with women before and noticed on many occasions that they dont eat breakfast. We all know that you should eat breakfast every morning. Another thing I see is that a lot of women are spacing their meals too far apart (5 to 6 hours). You will slow down your metabolism this way, and thats not good if youre looking to lose weight. So how does writing down my meals prevent me from spacing them too far apart? You will hopefully first develop an eating plan that has you eating more frequently (5 to 6 small meals a day is optimal for increasing your metabolism and losing weight). Then as time passes this will become second nature to you. Then one day when you only write 2 entries in your food journal, it will seem like somethings not right. And something is definitely not right if you are only eating twice a day. Another advantage to writing down the times is you can see what time of day is your weak point. Maybe youll notice that 3:00 p.m. is your weak point and you seem to snack on unhealthy foods.

www.FitnessExpertNetwork.com

- 1091

Or maybe after looking at your journal for the last couple of weeks you notice that youre eating at 9 or 10 at night. Whatever the case may be, the bottom line is that by writing down the times of your meals you will be able to pinpoint what time of day is the hardest for you. Or better yet, what time of the day are you eating the most or unhealthiest. So as you can see, if your goal is to lose weight, you will find it a lot easier to achieve your goal by writing down your exercises (weight lifting and cardio) and your food intake. I truly believe that writing things down can and will help you lose weight. And losing weight can be difficult at times; so why not use everything to your advantage? Dont wait another day. Write all of it down to lose all of the pounds!

About the Author


Kevin Valluzzi is the owner of The Fitness Leader, an in-home training business located in Bergen County NJ. He has helped hundreds of people lose fat and redesign their bodies through training, motivating and empowering. More information can be found on his web-site: www.thefitnessleader.com You can reach Kevin directly at: 201-638-1902 or kevin@thefitnessleader.com

www.FitnessExpertNetwork.com

- 1092

Ten Changes You Can Make to Lose Weight


By Larry Johnston
Set realistic goals - You didn't put on extra weight overnight so it is equally unrealistic to take it off quickly. Record a goal that you can reach in one month that is 4 to 8 pounds less than you weigh now. Set a goal you know you can achieve for weight loss. Spread your calories around - Divide your calorie intake goal by the number of meals (at least three) so that you eat about the same amount of calories at each meal. If meals are more than 500 calories, save some calories for snacks between meals. Make sure you eat at least 1200 calories each day or you will lose muscle. Diet foods not required - Eat regular foods rather than the "sugar free", "lite" or "fat free" versions (except soda beverages and milk) because the calories in these "diet" foods still count towards your total calories each day. Diet foods are usually not as satisfying or filling so you may eat more of them. Drink fat free or skim milk so you can add some fat at meals. If you only drink 1% milk, then cut added fat in half at meals. If you drink 2% (low fat) milk, then don't add any fat to food at meals. Eat the basic food groups at meals - lean meat, legumes, dairy, fruits and vegetables. Then add one or two servings of grains or starches each meal to reach your calorie goal. Include 8 ounces of milk and one serving of grains, fruits and vegetables at each meal to provide carbohydrate fuel for your brain and muscles. You need at least 100 grams of carbohydrate each day. Drastic changes are not recommended for weight loss - The plan you follow to lose weight should be built on the how you eat now modified by these ten changes. A weight loss plan should be a plan you can follow for a lifetime by making small changes in the portion sizes you eat once you reach your goal weight so that you can maintain a healthy weight. Try a body calculator to calculate your basal calorie (don't include activity) needs at your current weight and your goal weight. There may be as little as a 5 calorie increase for each pound of body weight you gain over your goal weight. Portion control - Control meal portions to a piece of lean meat as big as the back of your hand from your knuckles to where your wrist bends and as thick as your little finger or about the size of a deck of cards. Other foods like grains, vegetables and fruits can be portioned to 2 heaping serving tablespoons or approximately cup each per meal. Measure how many ounces are in your beverage glass or mug so that you pour 4 or 8 ounces portions. Cook it yourself - Bake, broil or steam food rather than frying. Consider cooking from scratch more often so you know what is in the food you eat. Some fat is OK - Limit added fat to 1 teaspoon (margarine or mayonnaise or oil) or 1 tablespoon of salad dressing per meal if this doesn't exceed your calorie intake goal. You
www.FitnessExpertNetwork.com - 1093

can choose to put margarine on your potato or salad dressing on your salad, but not both. To limit salad dressing and make it go farther, for easier weight loss, serve your salad dressing on the side of your salad and then dip your fork in the dressing before spearing your salad for each mouthful. Sugar is not evil - You just can't afford the calories. Sugar only contains carbohydrate so use an artificial sweetener in beverages or drink sugar free soda in reasonable amounts. Alcohol in moderation - Alcoholic beverages are just as empty of nutrients as sugar, but your liver processes them like fat. If you drink, limit yourself to one drink per day (12 ounce beer or 4 ounces wine or 1 ounces distilled liquor) and then only add fat to one meal that day. Have your cake too? - Probably not. Desserts are mostly fat and sugar which will put you over your calorie intake goal for the day.

About the Author


Larry Johnston is a certified personal trainer and owner of Fitness Together in Dallas Texas. Visit him at www.fitnesstogether.com

www.FitnessExpertNetwork.com

- 1094

How To Lose Weight During Menopause


By Marci Lall
Menopause can be defined as the time when a woman's menstrual periods stop and her ovaries stop releasing eggs. This natural process of aging can have a woman on a crazy roller coaster ride every month. When a woman does not have her menstrual period for a year she is considered to be menopausal. During the years of 35-55 women experience weight gain and/or may find it harder to maintain the weight they are currently at. They may also notice that they gain most of their weight in their stomach area rather than their hips and thighs. Lets quickly take a look at some factors of menopausal weight gain. Levels of estrogen: A change in the level of estrogen is one of the causes for menopausal weight gain. With the ovaries slowing down in their production of estrogen, the fat cells can make up in estrogen production to some degree. This will lessen the effects of the declining estrogen. Not taking part in physical activity - Menopausal women have a tendency to exercise less than other women, which can lead to weight gain. Decreased physical activity is not only strongly related to weight gain but is also related to the loss of fat-free mass and increased body fat seen in postmenopausal women. Eating more often - Eating more ultimately means you'll take in more calories, which are converted to fat if you don't burn them for energy. Decrease in metabolism: The number of calories you require for energy decreases as your metabolism slows and the amount of muscle you have decreases. Because muscle burns more calories than fat, the less muscle you have, the less calories you burn. Genetics: Genetic factors also can play a role in your weight gain. You might be inclined to gain weight around your stomach area as you age. This means you may have to work a little harder to maintain your figure. For those going over and above their optimal weight, you may want to make some small lifestyle changes to balance your body's caloric requirement. Here are some tips you can do to reduce your calories, increase your metabolism, and take control of your menopause. For the best results combine more than one tip. Both aerobic and weight training exercises can help. Try to incorporate your cardio and weight training together (circuit training) to decrease fat and increase lean muscle mass at the same time.

www.FitnessExpertNetwork.com

- 1095

Reduce your caloric intake by 250 calories a day. Keep a food journal for a week and write down everything you eat Keep a trigger journal write down things that set you off. It could include: What you were doing What you were thinking What you were feeling With whom you were interacting What they said to you What you ate just before the onset of the problem Find a quiet, peaceful place to regroup and recharge. You can simply read, sew; listen to relaxing music, and do anything you can think of to be free from all the stresses of the world. A great idea on how you could use this time is to boot up the computer and share with other women going through the same thing as you! DO NOT WATCH the news! One of the most contributing factors to high stress levels is watching the local news. The worst times to watch is in the morning or before you go to sleep. Laugh. Watch a funny movie, or read a funny book. Whatever your preference, laughter will help keep your mind off the stressful things.

About the Author


Marci Lall is a Weight Loss and Body Sculpting Specialist for women. Visit his website at www.lallpt.com to get his FREE special report "How to Get Maximum Weight Loss & Fitness Results in Minimum Time"

www.FitnessExpertNetwork.com

- 1096

"Belly Fat Bulletin: Three Secrets to Reduce Belly Fat"


By Marie O'Malley
Everyone hates their belly fat. What really works to reduce belly fat? There are literally hundreds, perhaps thousands of books, workout DVDs, special workout gadgets, and diet programs all claiming to be the solution to reduce stubborn belly fat. The information overload is enough to send a person into complete inactivity. Sometimes, its easier to do nothing. First, lets discuss the problem. You notice that your waistbands are getting a bit tighter. No big deal, youll just do what you always do when you need to lose a few pounds. You start on Monday morning with renewed motivation. Youll cut back on what youre eating for a few days and those extra pounds will be gone in a few days For many people over 40, the quick fix that always has worked for weight loss just doesnt work anymore. Dont get frustrated. What you need is the facts. You need the right information to help you to reduce your belly fat. You need to approach exercise differently as you get older. WORK OUT SMARTER, NOT HARDER! Exercise does not have to be an overwhelming, exhausting proposition. GET THE FACTS! As we age, we lose approximately one half pound of muscle mass every year due to the natural aging process. Most people are less physically active which compounds the problem. The muscle tissue is replaced with fat. Since muscle tissue burns more calories than fat burns, this results in a slower metabolism. The resulting weight gain is about five pounds every ten years. But theres good news! Its never too late to reverse the problem. Anyone at any age can regain their lost muscle tissue with a few simple, basic weight training exercises. YOU CAN GET RID OF STUBBORN BELLY FAT AT ANY AGE! Have you got 10 minutes? SECRET #1: WEIGHT TRAINING TO INCREASE METABOLISM If you work your large muscles 3 times each week you can increase your metabolism in no time. I recommend squats for the legs, push ups for the chest and dumbbell row for the back. You can easily do these exercises, your belly fat blaster program, in ten minutes.
www.FitnessExpertNetwork.com - 1097

This is a great place to begin to learn how to reduce belly fat. Its step one on your journey to learning how to control your metabolism. Now youre wondering What about my belly fat. I want to get rid of my belly fat. I want exercises for my belly fat! Heres the most important fact about reducing belly fat. Exercise programs and gadgets that are advertised to reduce belly fat are actually working the muscles of the abdomen and waist area. You can have really tight, toned abs but if you are carrying extra weight that has settled around your belly, no one will ever see those tight, toned abs. Fat is fat and muscle is muscle. Fat does not turn into muscle. When you exercise with weights, focusing on your large muscles, your metabolism will increase, your body will burn more calories and you will be able to reduce your belly fat. Now, what about those abs. It is important to include exercises for the abs, waist and back to improve posture, strengthen the back and for tight toned abs!! So, in addition to your exercises with weights (to increase your metabolism), a few basic core conditioning exercises are important. You can include these exercises two or three times each week. I recommend curls on a stability ball (or the floor), and Pilates crisscross. You can actually work your core muscles all day long if you follow these easy steps. 1. Hold your tummy in as tightly as you can. Imagine that you are buttoning your belly button to your spine. 2. Lift your ribs (still holding your tummy tight) 3. Slide your shoulder blades down your back as if you were placing them in your back pockets. 4. Try to relax your shoulders. Imagine that you are lengthening the space between your ears and shoulders. (Think long neck) 5. Now, holding all of the above, breathe. As you inhale try to imagine that you are stretching away through the top of your head. And then exhale. Secret #2: Sit up Straight! Simple Core Training When you do a few basic exercises for your abs, waist and back, you will train your muscles to hold you in good posture. Focus on this posture alignment as you go through your daily routine. Try it when youre driving, (add a few deep breathes for stress relief), sitting at your desk or talking on the phone. Itll become your natural posture in no time. Making exercises with weights, or weight training your priority when you exercise will translate into spectacular results. Forget those long walks. They just dont work to reduce belly fat! Many researchers report that long cardio can actually rob your body of precious muscle tissue. Your aerobic or cardiovascular activities should be designed to keep your heart and lungs healthy. Start with basic simple and safe cardio activities like walking. You can learn how to burn fat with interval training as you become more fit. You can retrain your fat cells to release stored fat with the right exercise program. Go to www.betterbodyenterprises.com for more info. Youll find simple sensible fitness
www.FitnessExpertNetwork.com - 1098

solutions for busy people including workout DVDs and videos and program manuals to guide you every step of the way. When youre motivated to get rid of stubborn belly fat, it seems sensible to cut back on calories. Unfortunately most attempts to reduce belly fat by eating less food can backfire. When you under eat, or have only 2 or 3 meals each day you are actually training your body to hold onto stored fat. Long spans of time between meals encourages your metabolism to slow down. Its the same response as if you were actually starving to death. SKIPPING MEALS ENCOURAGES YOUR BODY TO STORE FAT! To keep your metabolism fired up eat 5 or 6 times daily. Eating a mini-meal every 3-4 hours also keeps your blood sugar levels stable. You should feel energized all through the day. A healthy combination of nutrients (lean protein, whole grain, and a veggie or fruit) works best. Its actually a good idea to eat the same things every day. If you have a few choices that you enjoy, youre more apt to stick with it. I carry a small cooler with me whenever Im going to be out of the house for more than three hours. My mainstays are fat-free cottage cheese (lean protein), reduced-fat Triscuits (whole grain) and baby carrots. No prep time for anything I just throw the containers in the cooler pack and go. Many researchers feel that foods made from white flour and white sugar (as well as alcohol) are more easily stored as belly fat, particularly as we get older. This is related to insulin production in response to certain types of foods. The simple carbs (foods made with white flour and sugar) are easier to digest causing a surge in insulin production. Over time, the pancreas/insulin process is short circuited. The body compensates by creating a detour and just stores the fat, from the digestion of these foods around the belly. The thought of changing eating habits and food choices can seem overwhelming. Instead of going on a drastic diet program try to keep it simple. Pick one small strategy to work on each week and when that one is mastered go on to something else. NEVER GO ON ANOTHER DIET! LEARN TO EAT TO SUPPORT A HEALTHY METABOLISM! I suggest starting with a nutrient-rich lunch and afternoon snack. Try to eat sandwich at lunch with a cup of broth based veggie soup or a small salad. Then a few hours later eat the other sandwich with a piece of fruit. This should carry you until dinnertime. When this becomes a part of your routine you can work on eating a sensible, healthy dinner. When you eat that snack in the afternoon youre less apt to be starving when dinnertime rolls around. Your body (stomach) will adjust to smaller portions over time. Be patient! Learning to eat to support a healthy metabolism is the single most important thing you can do to have an impact on your health and to reduce belly fat! Secret #3: Eat to Reduce Belly Fat
www.FitnessExpertNetwork.com - 1099

Be sure to visit www.betterbodyenteprises.com for information, workout DVDs and videos and programs. Our goal is to provide simple fitness and get healthy solutions for busy people.

About the Author


Marie O'Malley is celebrating over 30 years of Wellness Coaching this year. As the owner of Better Body Enterprises, she offers seminars, classes programs, and products to help people find simple, sensible Fitness Solutions and "Get Healthy" Strategies for busy people. www.betterbodyenterprises.com

www.FitnessExpertNetwork.com

- 1100

How to Lose Your Gut and Lift Your Butt!


By Mario Hostios
There are a number of logical reasons to invest your time, effort, and money to lose weight. Principle among them is a better quality of life and lowered risk of disease. However, more often than not, the reason that will get you off your butt is more simple, obvious, and emotional. Everyone wants to feel attractive, to feel good about themselves, and so do you, right? Hey, there is nothing wrong about that and its shallow or vain. For most people the truth of wanting to lose weight is the truth of wanting to feel more attractive and more confident about ones appearance. So in the interest of getting the heart of the matter and drawing a straight line that leads to what you want, we will set aside the politically correct term weight loss and the rational reasons to achieve it. You want to look good and feel good about it, yes? When you look in the mirror and say to yourself I have to lose weight, What are you staring at? My guess is your gut and your butt! Why? That is the first, second, and last place that excess fat will accumulate on your body? Yep, I just said the F word. The truth of wanting weight loss is the question of how to burn off excess fat. The bottom line is that too much fat in the gut and the butt just doesnt look good period. On the other hand, lean, toned abdominals and glutes are universally regarded as attractive on both men and women. How the heck can we get them? The answer is simple, so please dont let details, complication, and seemingly conflicting opinions keep you from taking actionso here we go. Burn off the fat! Losing weight is polite but it isnt precise. What we really mean is burn off fat, and when we lose weight it is oxidized, or burned up. Burning anything requires a fire of some sort and in this case that fire is created through your metabolic engine. Too much fat on the body is an indication that the metabolic engine is not working at its best. Burn off fat, burn off fathow will you lose your gut and lift your butt? I will give you hint. Turn on your metabolic engine so that it can burn off fat! Okay, that was more than hint, but understand we need to be precise here. Every time you think lose weight pinch yourself on the arm, because it is politically correct but not precise enough to work, and what works is all that counts. Fat burning is triggered when we exercise, and that precisely means weight training supported by a moderate volume of cardio a few times a week- no exceptions. Walking by itself will not cut it, being active is not precise enough. Fat burning hormones are released into the blood most by weight training, and only if they are present does your cardio work to the fullest. That is the short but precise answer. Your nutrition and lifestyle needs to support the process the exercise triggers. That means eating every three hours, palm sized portions of the proper foods, (proteins, starches,
www.FitnessExpertNetwork.com - 1101

fruits, veggies), enough water to keep you hydrated, and regular sleep patterns. Why sleep? Well the process that is triggered during the day mostly happens while you are asleep! Good news huh! Aesthetics While burning off fat is a hormonal process, sculpting the appearance of your body is a postural corrective process. Good posture and alignment of your joints not only feels good, it looks good to. Crooked necks and backs create a domino effect in the body that affects the tone in your muscles, particularly your core, which includes your abs and glutes. Protruding bellies and droopy backsides are usually indications of muscle tone that has become distorted by crooked joints. Proper weight training should include exercise to restore proper muscle tone and joint alignment, similar to the way an orthodontist progressively straightens out your teeth via braces. A body with a flat tight tummy and taut firm buns is the body you are supposed to have! Its up to you however, to give your body what is needs so it can give you what you want. Remember if you want to be fit you have to live fit, and it is not as impossible as you think.

About the Author


Mario Hostios is a certified personal trainer in Los Angeles, Ca. To get more Mario, free e-books, and audio, go to www.livefitla.com.

www.FitnessExpertNetwork.com

- 1102

"Developing Muscle Tone"


By Matt Hill
Developing Muscle Tone Everyone wants to get a shapely toned body, but what exactly is muscle tone and how is it achieved? Muscle tone is the combination of the feel and look of muscles. A well toned muscle has good shape, firmness and is not hidden behind layers of fat. So the question is asked, How do I obtain good muscle tone? Muscle tone is earned through a smart and healthy diet, a well designed resistance training program and a safe cardiovascular regimen. These three things must be present in equal fashion to obtain safe results. Even though muscle tone is heavily dependant on resistance training, the body must be fed supportively through the process. Toned muscles require the proper balance of proteins, starches and fiber to maintain their look and feel. In the same boat, if the muscles are toned, what good are they if hidden below layers of body fat resulting from a poor diet? A safe diet will always be a part of any training program and should not be cast aside as invaluable. Though muscle tone is earned through a progressive resistance program, a sound cardiovascular training program must be a part of training. As mentioned before, if the muscles are hidden under a layer of fat what purpose is their tone serving. A well designed cardio program will safely raise the metabolism, strengthen the heart AND create a healthier body over all. Without working in cardiovascular training that great muscle tone will not be achieved. Now the obvious part, good muscle tone is achieved through progressive resistance training. This means that muscles adapt to and over come resistance by growing stronger and harder. The result is muscle tone. Resistance training consists of lifting free weights against gravity, using a machine that transfers gravity through a system of simple machines or lifting against resistance bands. By consistently changing the resistance types and difficulty the muscles will be challenged and forced to adapt and grow. Of course this is a major part of obtaining better muscle tone but it is not to be weighted any heavier than cardio or diet. In short, to get to the muscle tone that everyone strives for, these three things must be a part of the program. It comes as a shock to most that diet and cardio plays such a large part in muscle tone. Through balancing and maintaining these three facets of a healthy lifestyle the human body will become a synergistic piece of artwork, all parts working in concert towards a purpose.

www.FitnessExpertNetwork.com

- 1103

About the Author


Matt Hill is a certified personal trainer in Hoover, Alabama. He specializes in helping busy men and women develop muscle tone. He is a trainer and manager at Fitness Together-Hoover. He can be reached for a free consultation at (205)981-9775 or ftvalleydale@fitnesstogether.com

www.FitnessExpertNetwork.com

- 1104

"How to Fight Cellulite"


By Max Hoyt
What is Cellulite exactly? Cellulite is a term that was created a few decades ago as a name for fat that is typically found on women's hips and thighs. Men can and do get it too, but for many women, cellulite is a source of frustration and embarrassment and I want to help them, are you ready for this? GET RID OF IT! That's right, you can get rid of cellulite, and I mean get rid of it, not hide it with some expensive cream or crazy procedure. We all need to understand what cellulite is, why it looks like it does and why we get it. Cellulite is fat and only fat. It's the same fat that can be found elsewhere on the body. There is nothing special about the fat that's on the thighs and hips, it's just fat. There are two main reasons women get the cellulite look on their hips and thighs. Not enough muscle and too much fat, it's that simple. Every decade of adult life the average American woman loses about five pounds of muscle, and adds around 15 pounds of fat! This loss can be deceptive because on the scale you will only see a ten pound shift due to the five pounds of muscle you lost. However, it's the muscle loss that really sets the stage for cellulite's appearance. If a women's job is a desk job, then she will lose muscle from the hips and thighs due to muscular atrophy and when that happens, there is a softer area for the fat to be deposited over. I like to use an analogy that I'm sure everyone's familiar with. When you were growing up and your parents told you for the hundredth time to make your bed, did you ever just throw your comforter over the bed without fixing the sheets under it? If you did, you know that trick never worked because your parents would take one look at that lumpy bed and they'd stand there and watch you make it right. Okay, well let's think of your thighs (quads and hamstrings) as the sheets under the comforter and the comforter itself as the fat (cellulite). When you threw the comforter over the bed, you could see the outline of the unkempt sheets under it. The same thing happens to your legs. Because your leg muscles have atrophied, they aren't tight, they're soft and that creates a dimpled patter in the muscle. Because losing muscle mass slows down your metabolism, you don't need as many calories to sustain you, but you eat the same. So now those excess calories get deposited over those atrophied muscles as fat and the fat fills in those dimpled areas. Guess what? Cellulite is born! So you see that there's no cellulite mystery. We get cellulite because as we age we
www.FitnessExpertNetwork.com - 1105

naturally lose muscle mass. We lose about 5% of our muscle mass per decade. Combine that with a sedentary lifestyle and it's easy to see how we get the simple answer of not enough muscle and too much fat. So why the hips and thighs? Because your body stores fat where it has the most fat cells and on women that's typically the hips and thighs. Now that we know how we get cellulite and why it looks the way it does, let's get rid of it! If losing muscle mass in your legs is one reason why we get cellulite, then what can we do to reverse that? That's Right! Increase the muscle mass in our legs! By increasing the muscle in your legs you are beginning to "straighten the sheets" of your bed. As your quads and hamstrings become tighter and tighter, the fat on your thighs will lose that dimpled appearance. That's not to say that you won't still have fat on your legs, it just won't have that cottage cheese look. We know that the other reason cellulite takes hold is because of too much fat. Where do we get too much fat? Where don't we is a better question. These same desk jobs that lead to muscle atrophy also are a breeding ground for horrible food choices. Often it seems like it's impossible to make a good choice. Lunch ins, Reps bringing food, ice cream socials etc.. happen so regularly that you don't even realize what's happening. By bringing food from home and refraining from the social eating at your job you can drastically reduce the fat you are taking in. Do this, and what you're doing is, "making that comforter on your bed a lot thinner." If you aren't depositing as much fat (or in the best case, none) on your thighs and you are exercising regularly to increase the muscle on your thighs, then your lighting the cellulite at both ends! One key thing to remember regarding the exercise issue. In order to build that muscle we've been talking about, you have to do strength training. Running, walking, swimming, biking, etc., are great for burning calories and they should be used too, but remember, nothing will replace lost muscle except resistance training! If you have never strength trained before, then I suggest taking the money you might be spending on creams and topical procedures and hire a trainer so you can address the root cause and not just the symptoms. If you train at least three days a week and you follow a sensible nutrition plan then in eight weeks you should notice a good change. You can expect to lose some inches off your hips, lose fat and gain muscle and youll probably find that you feel better too! Strength training + cardio + nutrition plan + consistency = a reduction in cellulite!

www.FitnessExpertNetwork.com

- 1106

About the Author


Max Hoyt is an IFPA certified Personal Trainer training in Orlando. He is a regular contributor to Ch.13 Health & Fitness TV segments. his website is www.orlandofitcamp.com

www.FitnessExpertNetwork.com

- 1107

3 Simple 'Fitness Parenting' Strategies to Help Eliminate Childhood Obesity


By Dr. Michael J. Norwood
3 Simple Strategies for Proactive 'Fitness Parenting'
Fellow parents, I'm extremely concerned about the onset of childhood obesity in our society. Aren't you? I'm concerned for the current and future welfare of our children because according to recent Centers for Disease Control (CDC) reports, nearly two in three adults (many are parents) are either overweight or obese, and nearly one in three children are overweight or obese as well. Second only to cigarette smoking, obesity, in recent years, has become the leading cause of preventable death in the United States which translates into approximately 400,000 people needlessly dying every year due to illnesses associated with excessive body fat. As a proud father of three delightful children (ages 5, 3 and 2), I fully understand that parenting in our modern society can be a tough job. Competition for our children's attention is stiff. It is estimated that the average child is exposed to nearly 10,000 food advertisements each year and that nearly 95% of those ads are either for sugared cereals (deemed 'a part of a nutritious breakfast'), fast fat-laden food, soft drinks or candy. No wonder childhood obesity is rampant & becoming a problem in every community across America. Yes, the task of raising our children in a toxic-free environment is difficult, but not impossible. Here are a few simple strategies that can be used to keep your family healthy, happy and fit--strategies that will, no doubt, prevent & even eliminate the onset of childhood obesity: 1. Eat Together! I know, I know, you're family's always so busy. For those of you who share this experience, I challenge you to design your ideal life. Despite the myriad of excuses, we can all envision our ideal daily eating rituals with our families and begin to create them. Start by planning at least one daily meal (e.g., dinner) that becomes your family's special occasion of quality time together. The structure you create will produce wonders for your family's development. Be sure to include your kids in the meal preparation process as much as possible. Our kids, even though they are still small, set the table, help make the meals, clear away the table and help with the dishes. Everyone feels connected and this is a wonderful way to wind down the evening after a busy day. Try this simple routine for a few weeks without exception and without excuse and notice the positive impact it will have on your family.

www.FitnessExpertNetwork.com

- 1108

2. Exercise the Power of Choice. Exercising your power as a parent to make supportive choices is the cornerstone for a healthy family. Read labels. Choose fruits, vegetables, lean proteins essential fats and complex carbohydrates over highly processed, chemically-preserved, growth hormone-enhanced, trans-fatty and genetically modified foods. Maintain a simple approach. As the decision maker in the home, if you don't bring a lot of garbage home to eat, and instead bring home healthy, tasty options, then your family will begin to learn to expect and appreciate the difference. Our children have learned to love Sweet Tomatoes, a soup and salad bar restaurant, far above any fast food option because the expectation created by me and my wife is that our family doesn't eat fast food, we fuel our bodies with healthy foods! 3. Model Desired Behaviors. It's really no secret. The path to health and wellness entail straightforward steps: 1) eat well, 2) move your body often, 3) get proper rest and 4) minimize stress and great health is almost a guarantee. As proud, conscientious parents it behooves us to model these three simple steps to reduce the risk of childhood obesity for our children. If you don't make personal changes and improvements, you can't expect your children to make good healthy choices. Furthermore, mixed signals to your children yield mixed results. What happens when a parent who smokes tells their children never to smoke? I'm sure you know the answer: their message and credibility are diminished. Slow down, take your time and be an effective fitness role model for your children. In the long run, not only will your child thank you for modeling positive behavior, but our society and health care system, at large, will thank you for raising healthy and happy kids. Let's commit to reducing the incidence of childhood obesity in all of our communities by 'spreading the health' together for a brighter future for every child in America!

About the Author


Dr. Michael J. Norwood, NSCA-CPT is the Founder and President of Dynamic Edge The Peak Fitness Professionals, and is a highly sought after fitness and peak performance consultant specializing in teaching busy professionals and their families how to effectively incorporate fitness into their busy lifestyles. He also helps athletes of all levels compete consistently in their ideal performance state by combining and applying his vast knowledge of sport-specific training and performance psychology to each training session. Visit: www.lasvegaspersonaltraining.com
www.FitnessExpertNetwork.com - 1109

Increasing Your Body's Burn Rate


By Michelle I. Cox
Increasing your body burn rate is one activity that is essential to energy, burning fat faster, and staying lean for life. Often a confusing term, metabolism simply refers to the rate at which our bodies burn energy. Similar to the 'horsepower' on a car engine, increasing your metabolic 'horsepower' allows the body to burn more 'fuel' all day long. Long-term Health. Increasing your body burn rate is essential not only to stay lean, but to avoid those 'extra pounds of blubber' that slowly creep up on us. Over time, a few pounds of extra body fat per year can add up significantly giving many an alarming 'wake-up call' in their 40's, 50's, and 60's. By developing the habits required to increase metabolism early, many of the weightrelated health issues can be completely avoided including high blood pressure, diabetes, asthma, and more. Increasing Your Body Burn Rate. Increasing your body burn rate is not an 'overnight process'; but through commitment to the 5 steps below, significant results can be achieved. 1. Increase meal frequency: By dividing caloric intake into 5-6 mini-meals each day (rather than the standard breakfast, lunch, dinner) the metabolic fire can be constantly stoked. Feeding the body frequently is like burning 'small kindling' rather than 'giant logs.' Mini-meals burn faster, keep blood sugar stable, and, therefore, maintain an 'anabolic' muscle building state. 2. Balance meals: Planning meals that provide a balance of low glycemic starch carbohydrates, lean protein, and fibrous fruits and vegetables is essential to increasing metabolism and keeping the body in a 'fat-burning' state. Strive for whole grains such as brown rice, sweet potatoes, and oatmeal for carbohydrate sources. 3. Include protein: Including the right protein sources at each meal forces our 'internal engine' (digestive processes) to work harder - giving the body an internal workout in the process! Protein is required at each meal to maintain a steady supply of amino acids available for muscles. Without this steady supply, the body must break down existing tissue for nourishment. This is counterproductive to the goal of maintaining our existing lean muscle mass and adding to it! Foods such as seafood, fish, chicken, turkey, eggs, and soy, are great protein choices because they include the broadest range of complete amino acids and are also low in saturated fats. 4. Increase lean muscle mass: Muscle is the only metabolically active tissue in the body. By increasing lean muscle mass, we increase the 'size' of our engine. Think
www.FitnessExpertNetwork.com - 1110

of increasing muscle mass as upgrading from the 4 cylinder engine to the big V8! That is why it's essential to be involved in some type of resistance training program whether it be weight training, calisthenics, or even swimming. 5. Engage in morning exercise: When possible, morning exercise is preferable over an evening workout for two reasons. First, it ensures it gets done. All too often, the best of intentions to exercise in the evening (after work) get pushed aside by a late work night or a rough day at the office. Those conflicts are non-existent in the early hours of the day. Second, there are also slight metabolic benefits to morning exercise. By 'revving up the engine' in the morning, the body maintains a slightly higher burn rate for the remainder of the day thereby burning more calories all day long. Conclusion Implementing these simple daily strategies are the key to increasing your body burn rate. Raising metabolism leads to increased energy, the ability to burn fat faster, and maintaining a lean and healthy physique. Neglecting to cultivate a fit metabolism results in an inevitable decline and increased health concerns over time. Through the tools of diet and exercise, your metabolic engine can be 'tuned up' and 'revved up' - leading to a happy, healthy, and long life.

About the Author


Michelle Cox earned her Masters of Science in Exercise Physiology for Northeastern University. She is the owner of Fitness Together in Cohasset & Duxbury, MA. Michelle has helped hundreds of clients achieve the health and fitness goals. You can learn more from her website http://www.ftsouthshore.com

www.FitnessExpertNetwork.com

- 1111

"Completing the Fat Loss Puzzle"


By Pete Piranio BS, CSCS
Everyone wants the answer and diet to fix their weight loss problems. And everyone wants it to be easy and quick. The fact is, quick weight loss is unhealthy, it's not long term and is not reality. The reality is that my staff and I have had tremendous success along these lines, but it involves effort and the right strategy. I know what you're thinking. The infomercials touting super-tummy-trimmers and the diet programs that remove an essential nutrient promise it to be easy. The diet centers and drug companies have the key, right? At least they want you to believe that. Unfortunately, although this article may not tell you what you want to hear-it is what you need to hear. Before giving you my five step strategy, here are some ground rules. First, you have to work on your mental muscle. You have to believe you can lose the weight. If you don't believe you will not achieve. Our beliefs are what guide us to be successful or unsuccessful at anything we do. Think about that for a moment. What have you done that you were very successful at? Chances are you believed you would be successful. And what have you been disappointed about? Did you think before you started that you wouldn't be successful? The same applies to losing fat. You have to start creating thoughts that you will lose the fat. These thoughts will soon become your beliefs and you will lose fat! Second, tune out all the infomercial magazine misinformation. If you listen to that and your initial progress using the five steps is slower than you would like, you'll second guess what you're doing and give up too early There, now that you're in the right frame of mind for successful weight loss, let's move on to the next step-exercise and eating right. You've probably seen programs that tell you to eat right and exercise, but you are rarely given a complete strategy. They may list what to eat or what exercise machine to use, but there's not a synergistic connection of the two. That's about to change. I'm about to share a five-part exercise and nutrition proven that has proven to be the fad-free and hype-free ultimate fat loss strategy. First, I'll list all five parts of the fat loss puzzle, then address them one at a time. 1. Perform resistance exercise in supersets for 30 - 45 minutes per day, 4 days per week. 2. Perform staggered intensity aerobic exercise immediately following resistance 20 -30 minutes. 3. Eat 5-6 meals per day, every 3-3 1/2 hours; 1/3 of each meal should include a protein. 4. Avoid simple sugars, refined carbs and avoid adding saturated or hydrogenated fats to foods. 5. Implement a high-low caloric consumption.
www.FitnessExpertNetwork.com - 1112

It is important that all five parts be implemented together. Some people may want to pick one or two parts and hope it will be their answer-it will not. Each step works synergistically with the other. One missing link will drastically decrease your results. Step number 1: Perform resistance exercise in supersets for 30 - 45 minutes per day, 4 days per week and with each set taking you to momentary muscle failure. Exercise until the muscle is fatigued and you feel you can't do another repetition (momentary muscle failure). Always remember to use strict form and controlled speed. Organize your exercises into super-sets. For example, perform an exercise using one muscle group then immediately follow it with another exercise using a different muscle group, then rest (1 minute) and repeat. Super-sets can greatly increase calorie expenditure and workout efficiency. Resistance training is critical to taking control of your metabolism and increasing muscle tone. Resistance training (weight training) is an often underrated component of a successful fat loss strategy. You must always work to increase-or at least maintain-the muscle you have or you risk not optimizing your metabolism. This training is one component to helping you do just that. A minimal amount of muscle can make a significant impact on your long term fat loss. Step number 2: Perform staggered intensity aerobic exercise immediately following resistance for 20 - 30 minutes. Here's great news on how to take the boredom out of exercise that many people experience. Stop starving yourself and stop spending an hour on the treadmill. The myth that lots of aerobic exercise helps you lose fat is stopping many people from getting the results they desire. The only thing excessive aerobic exercise does is diminish your resolve and decrease your lean muscle. Instead, perform staggered intensity aerobic exercise for 20-30 minutes after a resistance training workout. In other words, perform efficient and engaging aerobic exercise, not long boring and counter productive aerobic exercise. Follow your resistance training workout with aerobic exercise to maximize fat utilization. Vary the intensity from high to low throughout the aerobic session and you will increase caloric expenditure, increase the efficiency of your aerobic workout and decrease your boredom by being engaged, rather than staring off into space. Even if you are a beginner, vary the intensity. For example, walk at a slow pace for 3 minutes, then increase to a moderate pace for 2 minutes, and then add a short speed walk for 30 seconds. After completing this cycle repeat it for a total of 20 minutes. Step number 3: Eat 5-6 meals per day, every 3-3 1/2 hours; 1/3 of each meal should include a protein. What if you were told you could lose weight by eating more often? It's true. Many of the
www.FitnessExpertNetwork.com - 1113

struggles Americans have with weight are due to skipping meals and then bingeing when they get home from work. On top of that, you actually will slow your metabolism down by skipping meals. Your body perceives it is starving and makes metabolic adaptations to compensate. By skipping meals in an effort to lose weight you are actually doing more harm than good. You can fire up your metabolic furnace by consuming five meals a day and making a third of each meal a lean protein. You will control your appetite, increase your metabolism and let your body know you are providing it with consistent calories throughout the day and therefore it can release fat stored for energy during exercise. Step number 4: Avoid simple sugars, refined carbs and avoid adding saturated or hydrogenated fats to foods. Here's the "eat right" part where we learn about the notorious nutritional enemies of fat loss-better known as sugars and refined carbohydrates. But don't get me wrong, I am not advocating a low carbohydrate diet, absolutely not! We need to understand the difference between good carbohydrates and undesirable carbohydrates. Simple sugars and refined carbohydrates would qualify as undesirable ones. Simple sugars would be anything ending in "ose" (glucose, sucrose, fructose, etc.) and most of the foods we normally consider "sweets." Fruit juice, sugared cola, cakes and cookies (even those labeled "fat free") contain enough sugar to throw pancreatic hormones completely out of balance severely limiting the potential for fat release. Sugar intake can also lead to erratic energy levels, food cravings and sudden fatigue due to insulin spikes and residual blood sugar drops. Refined carbs include white flour and bleached and processed grains. These foods have very little actual nutritional value and the carbs are rapidly broken down into glucose which takes us into the simple sugar challenge. In addition, they are easily converted into triglycerides and stored as fats. Speaking of fats, the essential fats are vital (as the name implies), but the fats that are solid at room temperature, such as the fats in a marbled steak, butter or the hydrogenated oils found in butter substitutes, have little place in an effective fat loss program. By developing an awareness of these sabotage foods, you'll be equipped to make better nutritional choices, keeping fat release at its peak. Step number 5: Implement a high-low caloric consumption. If you are a person that does not find tracking calories to be an absolute pain, then the following technique can be a valuable tool in your fat loss tool box. If you do not like tracking calories, however, then simply visually decrease and increase your portion sizes as I explain. To amplify fat loss, you can employ a technique called the high-low caloric stagger. In other words, you alternate a "regular" day, where you consume lean protein, starch and fiber (visually equal portions) every 3 hours, with a lower calorie-higher protein day. Now, lower calorie just means slightly smaller portion sizes, but not so small that you are
www.FitnessExpertNetwork.com - 1114

starving. You must honor your hunger. On the "protein day" you eliminate the starch and increase the protein size (in each meal) by approximately 25 percent. This manipulation of calories and carbs allows the body to release and access greater volume of stored fat with reduced likelihood of muscle loss. The higher protein on the lower calorie days provides ample amino acids to prevent the body from turning to muscle as a fuel source on your lower calorie day. Do not repeat more than two days of either a high or low day. The end result is a reduction in weekly caloric intake without the protective mechanisms that act to slow metabolism in times of calorie deprivation, and fat loss is amplified, leaving your metabolism stoked. This nutritional system works well for four weeks, but to keep the body from adapting, it's best to return to a more balanced nutritional program immediately following the fourth week. If additional fat loss is desired, consider employing this system again after 8 weeks of balanced nutrition with a consistent caloric intake. There you have the fad-free and hype-free ultimate five step fat loss strategy that I have used successfully with many of our clients. By incorporating all five steps you can effectively achieve the body transformation you desire and enjoy the process as well.

About the Author


Pete Piranio is the owner and fitness consultant for Fitness Together in Delafield, Brookfield and Wauwatosa Wisconsin. He holds a Bachelor Degree in Fitness Management and Business Administration from Carroll College in Waukesha Wisconsin. He is by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist. He is also Editor and Publisher of FT Magazine a fitness and lifestyle magazine. He has been an expert contributed to numerous books and publications. Additionally, he is a speaker and consultant to Fitness Professionals throughout the United States. His can be reached through his website at www.fitnesstogether.net

www.FitnessExpertNetwork.com

- 1115

Why Isn't My Fitness Program Getting Me Results, Even Though I'm Spending Hours In the Gym (Part 1 of 3) !!!
By Randy Gruezo
My fitness program consist of weight training five times a week (5x/wk) doing a different body part everyday which takes me about 1 1/2 hours to finish. After I'm done with weights I do cardio for another 30-45 minutes depending on how I feel and if I have time afterwards. Does this sound like your fitness program? You would think with all that work put in you should see good if not great results. Right? For most, the answer is probably a big NO!!! Ok already, tell me why I'm not get any results? The reason you're not getting results is due to G.A.S. Huh, what the heck? The reason I'm failing is because of what I get after eating a burrito? No I don't mean that gas. The G.A.S. I'm referring to is Hans Seyle's General Adaptation Syndrome Principle (aka G.A.S. Theory). [Sidebar] It is my goal that by the end of this article series you will understand the basic concept of what this principle is and know how to apply it to your fitness program. It is not my intent to give you all the intricate details because the last thing I want is to drown you with scientific jargon and get you electrocuted because you fell asleep and drooled all over your computer. So now that we have that squared away let's get down to the nitty-gritty. The simple rationale behind the G.A.S. Principle is when the body is exposed to an external stress, the body goes through a specific set of responses and adaptations. Okay simple English please. When you go to the gym and lift weights or do cardio (external stress) you give a signal to your body to adapt or not to the stress imposed. For the purpose of this article you want your body to adapt. The G.A.S. Principle is divided into 3 stages which are: Stage 1- Alarm/Shock, Stage 2Adaptation/Resistance, Stage 3- Exhaustion. [Sidebar] I will focus on Stage 1 in this article. I will address Stage 2 and 3 in the following two articles of this series. This will allow me to go a little bit more in-depth into each stage's importance for your understanding of this principle. Generally, it's the Stage 1 phase (Alarm/Shock) that most people focus their efforts on. If you don't believe me go to your local bookstore and see what's on the magazine rack in

www.FitnessExpertNetwork.com

- 1116

the fitness/health section. Main headlines of magazines focus on the "BEST WORKOUT FOR...." I'm sure you get my point. Why is it important that I know this again? Glad you asked and that you're still with me. The reason this is so important is because you're body will only adapt if the right amount of stress is placed upon it. Not too much because you'll be in Stage 3 Exhaustion (aka Overtraining) or not too little because you won't even force your body into Stage 1 Alarm/Shock. Again you will see with the later articles how all the stages connect with each other. Coincidentally from my experience, most people who start working either fall into two categories. People who either do too much too soon or who don't even do enough. More the former, because beginners are so excited to get started. Either way it's both a waste of time and energy because you don't get the desired results from your program. If people do get it right it's by accident and that's not a good situation either. You can't repeat the results you achieved because you don't know exactly what you did to get it in the first place. Sounds familiar? To induce Stage 1 (Alarm/Shock) phase you must provide enough stress to your body to disrupt homeostasis (a state of equilibrium). The way you do this is by imposing an overload (unaccustomed stress) to your body. Simply put, you have to give a reason for your body to want to get stronger and improve. There is no point of getting better if the body doesn't have to. However, that begs the question what is enough? For beginners you don't need to do to much to disrupt homeostasis. You are already in a detrained state. That doesn't mean I'm saying you're out of shape and overweight, although some of you maybe. I'm only saying that your body hasn't developed any type of resistance to performing work. Many beginners fall prey to doing so much so soon when in fact it should be quite the opposite. Pssst...Come close I'm going to give you a closely guarded fitness secret...Come a little bit closer...Okay here it is... Initially, just about anything that you do will provide sufficient overload to your body to improve your fitness levels. Man, I just spilled the beans. No more business for us fitness coaches... All jokes aside, it is the truth. There must be a catch here Mr. Randy Gruezo? Nope no catch, it's the truth. Initially anything you do will get you results. However, your body ultimately starts to adapt. At that point the results start coming slower and slower until you hit a plateau (no change in progress). Generally this happens around the 8-12 week mark of a fitness program depending on the individual. Conversely this is the same time when most people abandon their fitness program and/or quit the gym. Hmmm... I wonder why? By the way you haven't mentioned anything about intermediates or advanced individuals?

www.FitnessExpertNetwork.com

- 1117

I actually did mention a lot for you intermediate and advanced fitness individuals out there. Remember the G.A.S. principle applies to your fitness program as well. The only differences lie in the quality of the stress and length of time you impose the stress to your body. You will need to provide a greater level of overload for a longer period of time (days, weeks to months) to induce Stage 1. While the beginner can pretty much disrupt homeostasis with lighter stress for a shorter period of time (the workout itself). So what should I do now, now that I know that I need to provide sufficient stress for my body to adapt? Unfortunately, I can't give you any sample fitness program right now. I could, but you won't understand the logic behind it without understanding Stage 2 (Adaptation/Resistance) and Stage 3 (Exhaustion) of the G.A.S. Principle. I won't be doing you any good if I just give you a fitness program to follow without the premise of how I put it together. That's just not me. I'm a teacher and a coach. I'm teaching you how to fish instead of giving you a fish. For now be on the lookout for Part 2 and 3 of this article series.

About the Author


Randy Gruezo helps dedicated and busy individuals achieve, at once unbelievable, elite levels of fitness in Miramar, Florida and surrounding neighborhoods. His unconventional, yet highly effective and time efficient fitness solutions are all backed by a 100% money back guarantee. Get his Free Report "5 Deadly Mistakes That Will Stop Your Fat Loss Attempt Dead In It's Track, and What To Do About It!" and more by going to his website www.randygruezo.com

www.FitnessExpertNetwork.com

- 1118

Permanent Weight Loss ? How to lose weight and keep it off!


By Robert Collier
Are you sick and tired losing and then regaining weight? Do you want to lose weight and keep it off permanently? The following strategies will help you lose weight and keep it off forever. 1. Know your metabolic type - Knowing your metabolic type is important to know what ratio of carbohydrates, proteins and fats you should eat. You metabolic type is based on your bloodlines and geographic location of your ancestors. Generally, those from a colder climate (poles) tend to eat more protein type foods, while those from warmer climates (equator) tend to eat more carbohydrate type foods. Eating right for your metabolic type will not only help you lose weight but is essential for optimal health. Imagine an Aboriginal eating only fat and protein as per an Eskimo diet. They would put on a significant amount of weight and suffer from many physical ailments. Eating right for your metabolic type is essential to losing weight and keeping it off. 2. Increase your exercise intensity - Fat burning does not only occur at the time you workout it also occurs over the next 24-48 hours if your exercise session has been of a high enough intensity. The intensity will vary from person to person depending on their specific needs and health status, but the intensity should be in the range of 65-80% of max heart rate. Interval training is a very good way to increase your exercise intensity. Increase your exercise intensity for periods of 30 seconds to a minute and then have a recovery interval of an approximate length. Resistance training should also be used to increase your lean body mass and improve your bodies, ability to burn more fat and lose weight. 3. Have a food plan - As they say, if you fail to plan you plan to fail. Make a food plan that is enjoyable and practical and incorporate many of the foods that you currently eat. Develop a 2-3 day rotation so that you are eating none of the same foods on more than one day of the rotation. This means that you eat a wide variety and ensures that you don't get bored from eating the same foods all the time. Once you have developed your food plan, make a shopping list to ensure you actually have the food available you have listed on your plan. And then buy it. This is very essential if you are serious about your weight loss. 4. Keep your blood sugar stable - And limit the effect of insulin on storing blood sugar as fat. Eating meals on a regular basis according to your metabolic type is the key to this. It will also help keep your metabolism up which will burn more fat. Eating about every 3-4 hours is best for most people. Minimize your intake of the following carbohydrate i.e. Breads, cereals, biscuits, cakes and muesli bars. These will contribute to high blood sugar, which in turn insulin will be secreted to bring down the high blood sugar and store the extra sugar as body fat. Eat more vegetables and minimize the above carbohydrates to help with weight loss.
www.FitnessExpertNetwork.com - 1119

5. Drink plenty of water - Often, the first sign of hunger is thirst. As a general guideline you should have about 1.5 to 2 liters daily. To avoid getting thirsty, have little mouthfuls throughout the day. Drinking plenty of water also acts as an appetite suppressor, helps flush toxins out of our body and helps your body move much better. Drink plenty of water to help with your weight loss. 6. Keep consuming good fats - Having the right amount of good fats in the diet is essential to helping with fat loss as well as maintaining optimal health. People that try to lose weight on a low fat diet will never succeed long term as it is not sustainable as a balanced diet. However, just like all foods, good fats should be taken in moderation (depending on your metabolic type) and bad fats should be minimized to help your weight loss. These are listed below. Bad fats - Trans fatty acids, (TFA's). Structurally they are closer to plastic than fat. E.g. margarine. Hydrogenated or partially hydrogenated oils. - Vegetable oils. - Fats from conventionally raised animals/fish/diary. (Toxins are also stored in animal and plant fats) - Roasted nuts 7. Understand the relationship between food and emotions. There is an inverse relationship between unstable blood sugar and emotions. To avoid emotional eating from low blood sugar, eat a diet that is low in high glycemic foods and is appropriate for your metabolic type. Recognizing that there can be a negative relationship between food and emotions, regardless of blood sugar level), is the first step. Behavior modification techniques or using techniques such as EFT or NLP is the next step to changing your emotional eating habits and losing weight. 8. Be consistent with your nutrition - Make it a lifestyle rather than just another diet. Be especially focused for the first 4 weeks to establish it as a lifestyle habit. After that, follow the 90/10 rule. Be consistent most of the time and you can still have the odd treat and still lose weight. Are you ready to lose weight and keep it off forever instead of gaining and losing weight. Use the above strategies consistently and your will achieve your weight loss goals forever.

www.FitnessExpertNetwork.com

- 1120

Bibliography 1. Brinkman, Rob. 2004. www.freeweightloss.com 2. CHEK, Paul. 2004. How to eat, move and be healthy A CHEK Institute Publication. Vista, California, USA. www.chekinstitute.com 3. CHEK, Paul. 2004. A six pack to die for NZ Fitness, October/November 2004. www.fitnessmag.co.nz 4. Day, Phillip, 2004. Diabetes - Extracted from the ABC's of Disease Credence Publications, UK. www.campaignfortruth.com 5. GNLD. 2004. News you can use, Issue 3. Weight loss www.gnld.co.nz 6. Mercola, Joseph. 2004. Reduce grains and sugar and lose weight and improve health www.mercola.com 7. Mercola, Joseph. 2004. Low grain and carbohydrate diets. Treat hypoglycemia, heart disease, diabetes, cancer and nearly all chronic diseases www.mercola.com 8. Smiley, Cat. 2004. Timing is everything - Get more form your food. NZ Fitness, October/November 2004. www.fitnessmag.co.nz 9. Willcott, W. Fahey, T. 2002. The Metabolic Typing Diet. Broadway Books, New York.

About the Author


Robert Collier is a advanced personal trainer from Christchurch, New Zealand. He works from his own private studio and specializes in Golf Conditioning, Exercise Rehabilitation and Nutrition and Lifestyle Coaching. His website is http://fitandhealthy.co.nz

www.FitnessExpertNetwork.com

- 1121

"Do You Want Fat Loss Or Weight Loss"


By Rodney Golden
Do You Want Weight Loss or Fat Loss? The answer is FAT LOSS! But most people use the words..weight loss. It really stems from the large and ever evolving diet center phenomenon. The lingo they use and have brain washed our society is weight loss. The language needs to be changed to fat loss. But thats a little trickier than just stepping on a scale. At least, this is what almost 95% of the people dieting and working out today are trying to achieve. But with better education and credentialed fitness professionals, more and more people are beginning to understanding that traditional weight loss methods do not work. So people are now beginning to understand the difference between weight loss and fat loss. There are still some ahas to discover and thats where I come in. To help you discover the real meaning behind weight loss and fat loss. In this article, Im going to explain the difference from a fitness professionals point of view. After I get done explaining the difference, Ill explain the only methods needed to lose fat consistently. Why do people use the term weight loss so much? Well, its the easiest way of measuring and communicating about your body. Its the standard of tracking that so many are used to using. But is it truly accurate? Nope. When I meet with people, I like to find out how much weight they want to lose. After discovering what that magical number is, Ill dig a little deeper to find out past weight, current weight and everything that has to do with weight. By asking these particular questions, I can see what weight standards they are using. Ill then match them up with how people respond to our program using weights, optimal cardio, and a balanced diet. Its important to know that weight is a very temporary and revolving term. Your weight can change everyday. Weight is best measured in longer periods of time. Have you ever experienced the dramatic weight-loss in the first week and then saw less and less the following weeks. This will happen all the way up until you dont see anymore weightloss. Theres a couple of things going on here. One is, the initial weight loss has come from a decrease in immediate calories which has everything to do with water loss and not true fat loss? Is the goal to take the weight off just to easily put it back on? Well, if the weight loss is water weight. Then yes. Guess what, youre going to put it back on fast. Second, the continuous cutting of calories
www.FitnessExpertNetwork.com - 1122

in order to lose consistent weight will leave you with a less than optimal metabolism. Once the cutting of calories begins, the body responds by slowing the speed at which it burns calories. So traditional dieting methods are futile. Another important factor of measuring traditional weight loss is that you dont know what you are measuring. Are you made up of all muscle? Are you made up of all bone and skin? Are you considered big boned? Do you have high levels of fat? What about when the scale starts moving and going down? What are you losing? Is it all water? Is it muscle? If it is, youre creating a snails pace metabolism. So does the scale really know what its reading? The answer is no. It just knows the weight. If you want to lose weight the right way. It takes a paradigm shift. A different way at looking at weight loss. First, we have to determine what is it that we want to happen to our body. Do we want more energy? Tone up? Build strength? These are all benefits of following a program that will help you lose weight in time, but more importantly lose body fat consistently. Weve got to understand that there is really two different weight systems that make up weight. One is fat mass and the other is muscle mass. These two subjects make up the human body along with a host of other things. But what we are concerned with here is muscle mass and fat mass. By measuring these two things we can determine a body fat percentage. This is the ratio of fat to muscle. We then compare the amount of fat mass by the total body weight For example, if you weighed 130 pounds and you had 35 pounds of fat on you entire body you would have a body fat percentage of 27%. There would be a remaining balance of 95 pounds composed of muscle, bone, water weight, and organs. The measurement of fat and muscle gives us a better perspective of what you are made of. Using this gauge we can determine a body fat percentage and design a practical plan that increases metabolism and therefore burns body fat at a much higher rate without sacrificing muscle tissue. So once we make our paradigm shift from weight loss to fat loss we can move forward. To design a fat loss plan. You are going to need a few things in your tool box. I call it my fat loss toolbox. There is no fat loss magic bullet, so I use multiple tools to increase my metabolism and burn fat. My fat loss tools are; water intake, muscle, optimal cardio in the morning, balanced nutrition, proper sleep and stress reduction. Tool #1. Lets start with water. Before you start scheduling your workout program and spending hours on the treadmill, you need to realize that there are so very practical but easily missed tools that get missed when trying to lose fat. You must drink water. Just like the world is primarily made up of water, so is our bodies. That should tell you right there that water is essential to life. So just common sense says increase you water intake. Water is the transport system. It transports nutrients to our body. It also transports fat to
www.FitnessExpertNetwork.com - 1123

be burned as energy. So, fat loss is increased by increasing water. (A side benefit is your skin will glow.) My recommendation is .55 percent of your body weight in ounces. So if you weigh 100 pounds you should consume easily 55 ounces in your day. This is your first step that will help promote fat loss today. Tool #2. My second tool is supportive nutrition. Notice, I didnt say diet. Its not that diet is a scary word, for me. For most people it is considered a negative term. So, I dont use it. Dieting doesnt work anyway. What diet really means is the food that you eat. Not bad food, good food, less food, or more food. It just means its the food that you consume any given day. So diet does not mean starving, cutting back, rabbit food, or anything that resembles these things. So I use the words supportive nutrition. It has a better ring to it. Its positive. Supportive. Meaning, that it supports my body nutritionally, for the physical demands that I place on it. It supports my activities. Work. Play. Working out. Resting. Sleeping. Anything that I do in a given day. Each meal I eat is composed of a lean protein and a complex carbohydrate. A good example of this is a lean steak with a sweet potato or a chicken breast with green beans or salad. These two foods combined provide our bodies with what it needs nutritionally. I get amino acids from the protein to help repair muscle tissue and I get a complex energy source that regulates blood sugar by eating a complex carb. This dual combo promotes consistent energy levels with consistent fat loss. Remember fat loss is key. When my blood sugar is level. The pancreas secretes a hormone called glucagon. Glucagon is responsible for fat loss. So by eating balanced between a protein and carb, I get balanced blood sugar levels which result in body fat loss. Tool #3. My third tool is muscle. Im not talking about being Mr. Universe or Mr. Olympia. Im talking about just having a concern for muscle. Muscle is what burns calories at a very high rate. Its simple, the less muscle you have the less calories you will burn. The more muscle you have the more you will burn. So, if you want to be firm and fit for life, youve got to preserve or add some muscle tissue. How you do this is through resistance training. Resistance training is anytime you use any amount of weight in opposition to a muscle. To challenge a muscle you must resist against it. Not just with the same weight every time but progressively as well. Resistance training builds muscle in response to their work load. So the more you consistently work your muscles with weight, the more your metabolism is going to speed up. Do you see how this is very important if you want to lose body fat? Do you also see why the scale is not the way to measure results? You may lose fat put on muscle, look like a million bucks but still be the same weight. Eventually if you have weight to lose it will come off. If you keep working with your tools, youll lose all the weight you need to. Your muscle increase will be limited especially if youre female. Thats why its so important Tool #4. The next tool in the toolbox is optimal cardio in the morning on an empty stomach. This yields great fat loss results and gets the metabolism working early in the day. Cardio is aerobics. Aerobics is when you use non stop full body motions for extended periods of time. Its basically walking. Jogging. Using an elliptical. Treadmill.
www.FitnessExpertNetwork.com - 1124

Basically, anything that gets you moving consistently, with oxygen. When you use oxygen which is most of your day, you can burn fat. But, doing cardio will enable you to burn fat at a faster pace. The reason why I do cardio in the morning is because Im coming from a fasting state. Exercising on an empty stomach, allows youre body to start burning calories from fat. If youd like to burn more fat, then do youre cardio on an empty stomach and start the day off on the right foot. This is a great way to lose fat. Tool #5. Proper sleep. Im not going to go into detail about this one but its very important. You know this. Those who get less than optimal sleep, get sick, look worse, and are cranky and irritable all the time. Im not a sleep specialist so I dare not go too far into this but remember a few basics. Your body needs rest to do what? Repair itself. The body uses hormones to accomplish this. If you have bad sleeping habits, this will impair your bodys ability to recover. If your body doesnt repair and its hormone production gets out of rhythm, youve got a big problem. So get the recommended eight hours. Go to bed at the same time consistently. For example bedtime at 10:00pm and arise at 6:00am everyday of the week. Tool#6. Stress Relief. If you are stressed out to the max. Your body will not work optimally. Stress has a catabolic effect that will break down muscle and store body fat. If stress is getting the best of you, it will keep you from burning fat and more importantly make you older much faster. In order to keep this from happening you need to find things you enjoy to decrease your stress levels. This can include anything from going on a walk to playing a musical instrument. It is usually doing something that you enjoy and gives you a way to release your stress. If you want to just be healthier, find a way to relieve your daily stress. So now that you realize the significant difference between weight loss and body fat loss you now begin to really see results daily and consistently. Remember its not about weight loss as it is so much fat loss. What does it matter what you weigh as long as you feel great, look stunning, fit into your clothes, and enjoy life to a new level. This is what a true fat loss solution can do for you. By using the tools in the fat loss tool box you can burn more fat than ever before and reach new fitness goals. Consistent fat loss. If you use them consistently you will never put the pounds back on. So, put your fat loss tool belt on and start losing fat today.

About the Author


Article written by Rodney Golden. A certified personal trainer and owner of two Fitness Together Personal Training Studios in Hoover, AL. He can be reached concerning personal training programs and fitness seminars at rodney@fitnesstogether.com

www.FitnessExpertNetwork.com

- 1125

How to Win the Body Fat War: 10 Strategies from a Personal Trainer to Turn Your Body into a 24 Hour Fat-Burning Machine!
By Roxayn Daniels, RHN
Are you struggling to lose body fat and achieve a lean, fit body? Maybe you've tried some of the diets and weight loss products on the market only to end up right back where you started within a relatively short period of time? If so, it's not your fault! Most diets and weight-loss centers use methods that are so out of sync with physiology and nutritional science that 95% of people who lose some weight will regain all of the body fat (usually with a few extra pounds) within a short period of time. But what about exercise? Here's another interesting statistic for you? The International Health & Fitness Organization completed a survey that found that 75% of people who exercise are not getting the results they want either. But of the 25% of people who are getting results, 90% of them are consulting with a Personal Trainer! Personal Trainers are in the business of helping people get results. An experienced fitness trainer understands that there truly is no quick, effortless way to lose weight and will never put you on a "crash" (and burn) diet or fitness program that will work against your body in the long-run. A good trainer should be able to help you set up your fitness, nutrition, and lifestyle for success and keep you moving in a straight path towards your ultimate goal. It is my passion and purpose in life to help others become the best they can be. I am an experienced Personal Trainer who has seen it all, tried it all, and sifted through the lies, the scams, and the mediocre to discover what actually does work for myself and for others. In this Free Report, you will receive some of these strategies and practical ideas to help you get started on a Total Transformation of your own. Although creating an attractive, fit, lean, healthy and energetic body requires some effort, the process can become an exciting and rewarding journey? Enjoy! Fat Loss Strategy #1: Mindset Matters! Too many people begin a fat loss program with an unhealthy mindset. Things like expecting quick and easy results, or having an "all or nothing" diet mentality, will work against you and make it impossible to ever achieve your best body. Oprah said it best when she recently admitted that "Getting my lifelong weight struggle under control has come from a process of learning to treat myself as well as I treat others in every way." Changing the way you eat or exercising regularly should not be about self-deprivation or punishment because you have a few pounds to lose. If you truly value and appreciate one of your most special gifts "your body" you will do your best to take care of it. You will avoid all of the desperate and unhealthy ways people try to lose weight (crash diets, dangerous "fat burner" supplements, the latest exercise gadget on the shopping channel that promises ripped abs in return for just minutes a day). Instead you will make an effort
www.FitnessExpertNetwork.com - 1126

to eat the healthiest foods, exercise regularly, and take care of yourself in other ways too. The end result? An increasingly beautiful, fit, energetic, and healthy body that you will be able to maintain for life. Putting it into Action: What is it that makes you special and unique? List 10 of your best qualities. Then, rather than focusing on the things you don't like about your body or your appearance, list at least 5 things that you like! While you are working to establish a new nutrition and exercise program, hide your scale. Take time to appreciate and congratulate yourself for all of the many benefits (besides weight loss) that you will begin to notice. Fat Loss Strategy #2: Effective Goal Setting Do you ever put your goals in writing? To me a "goal" is simply a dream or a wish until it is written down along with a plan of action to achieve the goal. One of the very first things I do with each of my personal training clients is to help them establish some short and long-term goals that are realistic, measurable, and attached to a deadline. I have clients place their goals somewhere noticeable and read them every day. My sister demonstrated the effectiveness of this to me many years ago. One day, I walked into her bathroom and noticed that she had several goals accompanied by cartoon pictures taped onto her bathroom mirror. Her goals were mainly health and fitness related. I recall they were something like, "Run 10 km without stopping," "Drink 8 glasses of water and take vitamins daily," "10 Men's Push-Ups," etc. I teased her about the cartoon pictures, but was very proud of her when she achieved every single one of those goals and then went on to set new ones. Putting It Into Action: Write down some specific and measurable short-term goals (next 3 months) and some longer term goals. Then write down some things you will have to change or do in order to achieve those things. You can also visit my personal training website listed at the end of this article and download a free Goals & Fitness Log to help keep you on track! A goals deadline is invaluable to keep you on track. What might give you some extra motivation? Training for a 5 or 10 km "Fun Run"? Training for a fitness competition? Looking your best for a wedding, a reunion, or an upcoming vacation? Doing a 12 Week Challenge such as Body-for-Life or my 10 week Total Transformation Challenge with a friend? What about setting a date with a photographer for some fitness photos? Fat Loss Strategy #3: Strength Training is Not an Option Are you currently on a good weight training program? When I only have time for a couple of short workouts during the week you will definitely find me hitting the weights rather than grinding it out on the treadmill. Here's why: I guarantee you, there is no activity that can dramatically re-shape your body in the way that weight training can. There is no activity that can boost your metabolism 24 hours a day to the degree that weight training can. Add just 5 pounds of muscle and you will burn an additional 250 calories a day, even on days you don't exercise! Add that up over a
www.FitnessExpertNetwork.com - 1127

week and over a month and you'll see why strength training is crucial if your goal is to maintain a lean, fit body. Plus, if training properly with some intensity (no more useless low-intensity, high-rep sets with "Barbie" weights!), you can work your heart and lungs and get some great cardiovascular benefits at the same time. Fat Loss Strategy #4: Use Interval Training for Optimum Results Have you ever been told that long slow cardio workouts in the "fat burning zone" are the way to go for fat loss? If you're like many others, you've probably done some, or maybe a lot of aerobic exercise, but haven't noticed much of a difference in fitness level or physical appearance. The prospect of putting in even more time probably isn't very appealing, but there is a great alternative! Interval training (alternating periods of higher intensity cardio with periods of low-intensity) is a super way to produce maximum results in minimum time. Almost all of my clients incorporate interval training into their fitness program with impressive results. Research shows that when you exercise using highintensity intervals, the total amount of calories your body burns during the hour after your workout is elevated 143% more than with low-intensity, long-duration exercise. That's because interval training speeds up your metabolism (the rate at which your body burns calories) significantly for up to three hours after exercise - a benefit not found with lowintensity exercise. Putting It Into Action: Substitute some interval training sessions 2-3 X per week for some of your longer, moderate intensity cardio sessions and it won't be long before you notice the results. There are many different ways to do intervals, but if you haven't tried this before, start with this basic program: After a good warm-up, kick up the intensity and go hard for 1 minute. (It will take some trial and error to find a pace that is fairly challenging but that you can maintain for the full minute.) Follow this interval with 1 minute at an easy pace. Repeat sequence. Depending upon your fitness level and endurance you might start with 3-4 of these intervals per session but gradually increase number of intervals over the next few weeks until you can do 10. Always follow your interval session with a 1 minute cool down at an easy pace. Need some new ideas for your fitness program? Turbo-Charge Your Results with the Total Transformation Challenge program (e-book or via mail) which includes a 3-phase fitness training program that will help maximize your ROI (return on investment!). It includes easy-to-follow strength training workouts that can be done in the gym or even at home with a minimum of equipment, along with some highly effective interval training workouts that are guaranteed to take your fitness to a new level! Getting fit doesn't have to take a lot of time - train smarter not longer and reap the rewards! Fat Loss Strategy #5: Nutrition is the Key that Will Unlock Your Potential! Often I see people focusing on either "diet" or fitness alone in their efforts to lose body fat. You can't do one without the other and expect good results. Lose weight through dieting alone and you'll lose tons of muscle and slow your metabolism. Expecting that your 2 hour long workouts will compensate for anything you decide to eat is also a big
www.FitnessExpertNetwork.com - 1128

mistake. The truth is that your nutrition will account for up to 80% of the visible results you will get from your fitness program! So expect to put at least as much thought and effort into what you're eating as you do into your fitness. Are you eating too much? Maybe you're eating too little and slowing your metabolism. I've seen many clients who had been eating less than 1000 calories a day while still packing on bodyfat! Are you getting enough protein to optimize your metabolism and ensure best results from your training? What about "essential fats"? did you know that many people who eat too much fat are still deficient in the critical essential fats?? Are you taking advantage of the incredible power of a "green supplement"? Are you receiving enough of essential nutrients such as chromium, iron, and zinc. Nutrient deficiencies are bad news from a long-term health viewpoint but can also dramatically affect your metabolism and body's ability to burn bodyfat. For instance a shortage of Vitamin E will cut your body's ability to burn body fat in half. What about calcium, magnesium and Vitamin D ? are you getting enough on a daily basis to keep your bones healthy and strong? If you are unable to answer some of these important questions about your diet, then there is some work to do in this area. What you eat are some of the most important decisions that you will make every day. Taking the time to learn about proper nutrition is one of the best investments you can make in your body and your future. Putting It Into Action: One of the most powerful tools you can use when trying to lose fat or improve your diet is a nutrition diary. Try writing down what you eat for a couple days and you may be surprised at what you discover! You'll also see how the simple act of writing down what you eat, makes you much more conscious of the choices you are making. A nutrition diary makes it easy to look back at the end of the day and see exactly what you did well, and which areas could use improvement. Fat Loss Strategy #6: Eat Small Frequent Meals One of the most common trends I have noticed amongst people who are very overweight is the tendency to skip breakfast. Skipping meals will only play havoc with blood sugar and insulin levels, slow your metabolism and program your body to store more fat! Shoot for three small meals and two healthy snacks throughout the day (rather than eating only a couple larger meals). Ideally, you should be eating something about every 2 to 3 hours while trying not to consume more than about 500 calories in any one meal as this is the maximum number of calories that most people can metabolize without storing fat. If you're used to feeling full after a meal, it may take some time to adjust to eating smaller meals. Hang in there! What you'll notice though is that your energy levels will be more even throughout the day, your digestion will be better and you'll have a lighter, leaner feeling. Putting It Into Action: Use smaller plates. Go for quality rather than quantity (paying attention to a nice presentation helps too!) To minimize calories in a meal but still feel like you've eaten something substantial, load your plate with salad, or lightly steamed veggies, along with your serving of protein. Low-fat soups and stews are also very filling. For quick, healthy
www.FitnessExpertNetwork.com - 1129

between meals snacks on the go, try a piece of fruit; a handful or raw nuts/seeds such as almonds or hemp seed; raw food bars such as Rebar or Rebar Nuts'n Seeds Bar, or Larabar; low-fat cottage cheese mixed with a little lemon yogurt or other fruit flavored yogurt; or a raw fruit and veggie plate. You can also carry a shaker cup with you that contains a serving of your favorite protein supplement or meal replacement. Just add water and shake it up for a quick between meal snack. Fat Loss Strategy #7: The Power of Protein If you're an average "couch potato," you probably are getting enough protein. But did you know that if you exercise, especially if you strength-train with some intensity, your need for protein increases significantly? The majority of people I see are not consuming enough protein to support their workouts and get maximum results. If you don't get enough protein your metabolism slows down significantly. Protein helps elevate metabolic rate (the number of calories your body burns). Compared with a highcarbohydrate meal, the thermic (calorie burning) response from a high protein meal can be 40% greater. Meals that contain a good source of protein are also more satisfying, digest more slowly, and stimulate the release of glucagon, a fat-burning hormone. Putting It Into Action: Try to include a good source of protein (ie. chicken, turkey, fish, eggs, low-fat cottage cheese, quality protein powder supplement) in at least 3-4 of your meals and snacks throughout the day and stoke that calorie burning furnace! A quality protein powder makes great shakes and is a very convenient way to boost your protein intake. Protein supplements with the highest known "bioavailability" (ie your body can utilize it much more efficiently than protein from other sources) are made from WHEY ISOLATES as opposed to lesser quality caseinate and milk protein isolates. Look for labels that specify "high alpha whey isolates" or cross-flow microfiltered whey isolates. Avoid aspartame and other chemical sweeteners. Stevia is a natural plant-based sweetener that is used in some of the higher quality protein supplements. Soy isolates, hemp protein, and brown rice protein and some protein alternatives for people who cannot use a whey protein. Fat Loss Strategy #8: Choose the "Right" Carbs and Watch the Timing of Your Carbs Whoa, I could say a lot of important things about carbohydrates here but to keep it short I thought I'd highlight just one important 5-Star Fat Burning Tip. Try to eat most of your carbs early in the day (at breakfast and lunch) when you need them most for energy and brain function. Choose lower-glycemic whole grain carbs such as oatmeal, berries or other lower glycemic fruit, rye bread, yams. For your last meal of the day, cut out the bread, pasta, rice, and starchy vegetables such as corn and potatoes. You don't need a lot of carbs right before bedtime, especially if your goal is to burn bodyfat all night long! Instead have a serving of protein along with a big plate of steamed or stir-fried veggies and/or raw salad. And then no snacking after dinner! You don't have to do this every night, but the more often you do, the better your fat-burning results will be.

www.FitnessExpertNetwork.com

- 1130

Putting It Into Action: Consult a Glycemic Index chart and learn which carbs to emphasize and which to avoid. Substitute whole grains for white flour products (100% whole grain breads, brown rice, large flake oats, quinoa, whole grain pastas) Count how many servings of fruit and veggies you eat in an average day (one serving = cup of veggies or 2 cups of lettuce or 1 med size piece of fruit) An average person eats 2-4 servings but most health consultants today recommend 10 servings! Include more colorful salads, steamed or stir-fried veggies, and home-made soups. Fruit, nature's fast food, makes a great between meal snack. Fat Loss Strategy #9: Designate a Weekly Treat Day! Woohoo! Do I mean to say that you can still eat some of your favorite treat foods and lose weight? Yes, you can and you should? and this is how. Remember that you are trying to avoid the very counterproductive "all or nothing" diet mentality. You are also working to develop an eating style that you can maintain for life! Trying to be too strict with your "diet" and not allowing room for an occasional treat will only work against you in the long run. On the other hand many people find that it works great to designate a certain day of the week where they splurge a little, maybe a special night to go out for dinner and have a glass of wine with the meal and your favorite dessert (its more fun to share), or a pizza and movie night. Knowing that this is possible helps you to stay on track during the rest of the week even when you have cravings for something that is not on the plan. Putting It Into Action: Decide how it would work best to manage "treat" foods. If you have a lot of self-control, you might be able to get away with smaller amounts of treats more frequently. If your self-control is low (at least for now, this can change over time), you should remove the most tempting junk food and treats from your house and designate a treat day. When you do splurge, make it special and enjoy it, guilt free! Fat Loss Strategy #10: Surround Yourself With People Who Support & Believe in You, and Most of All, Believe in Yourself! Putting It Into Action: Invest in your body and your health and consult with a professional such as a personal trainer and/or a nutritionist. Spend more time with friends who live a healthy, fitness lifestyle. Can you think of a new fitness activity you would you like to try? Join an activity group such as a running, cycling, or hiking group or take some lessons and learn something new! Spend time developing a positive mindset and feeding your motivation inspiration can come from books, movies, music, successful people. A good place to begin and kick start your transformation is with the inspirational DVDs - Body-for-Life Success Stories and The Secret! Anything is possible. Believe it! What Now?! So now you hold in your hand some great fat-burning strategies to help you get your own Total Transformation in motion. But getting the right information is only the first step. Translating that information into action and results is sometimes where
www.FitnessExpertNetwork.com - 1131

people get stuck. I have helped many people achieve incredible transformations with a 10 week women's fitness and wellness program called the Total Transformation Challenge. This program is broken down into very manageable weekly lessons, and comes with accountability, free phone or email support, and some extra incentives including great prizes. For more information on this revolutionary program, please visit the Total Transformation Challenge website listed below! ***roxayndaniels,rhn.shtml***

www.FitnessExpertNetwork.com

- 1132

16 Tips for Permanent Fat Loss


By Ryan Kollock
1. Eat small meals and eat every 3 - 4 hours to boost your metabolism. Eat 4-6 small meals a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories, and curb your cravings for sugars and salts. This will stop you from binge eating. Use a meal replacement when necessary, such as Prograde Varsity. 2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains. 3. Avoid packaged and processed foods that are high in preservatives. 4. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag. 5. Eat 5-10 servings of fruit and vegetables a day to meet your micro nutrient (vitamin and mineral) needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens and fruits in a convenient "super pill." 6. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pains as well as control insulin and blood sugar levels which tend to promote fat storage. 7. Eat some type of lean protein (chicken, turkey, fish, egg whites, whey protein) at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass and build muscle, while losing body fat. Try Prograde Varsity if you need more protein in your diet. 8. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, avocados, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function, cellular function, and many other essentials processes that take place in the body. (EFA's) Essential Fatty Acids also help prevent certain diseases. To guarantee you're consuming enough Omega-3 supplement your diet with Prograde's EFA Icon. 9. Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding "extra" fats such as butter, sour cream, mayonnaise, and many salad dressings... This doesn't mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you're consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan. 10. Consume Green Tea instead of calorie filled drinks such as soft drinks and juices. 2- 3 cups of Green Tea will supply your body with many antioxidants that are great for your health.

www.FitnessExpertNetwork.com

- 1133

11. Drink water and lots of it. Your body is 60% water. General recommendations include; consume at least 96 oz. (3 quarts) of water per day, Consume an additional 8 oz. of water for every 25 lbs. a person is over ideal bodyweight for fat loss increase water intake if the individual is exercising or is in a hot climate. 12. EXERCISE!!! Get up and move. You should resistance at least 3 times a week for 20 - 45 minutes and do cardio at least 3 times a week for 20 - 60 minutes. Start off with what you are comfortable with and then challenge yourself each week with more intensity in your workouts, and longer bouts 13. Consistent fat loss requires good habits. If you want to create good habits then you need plan. Therefore, map out your meals every day and follow them. Also, weigh and measure your food at least once a week to increase your awareness of portion sizes and caloric intake. If you follow your plan everyday for 3 weeks you will begin to form habits that become part of your daily routine and part of your life. 14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant the answer can usually be found in your food journal. 15. Cheat once a week. Don't be obsessive and compulsive 24/7 about your diet, but be conscious of it. Reward yourself with your favorite food or favorite meal 1 time per week, not 1 time per day. 16. Follow the 90/10 rule. If you can follow your plan 90% of the time you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 10% of the time your chances of failing increase significantly.

About the Author


Ryan Kollock is a certified personal trainer, performance enhancement specialist, wellness coach and Reiki Master. You find out more information at www.LagunaBeachFitness.com

www.FitnessExpertNetwork.com

- 1134

The Secret Formula for Weight Loss!


By Sentil Stone
Im amazed at all the money and time people spend on diets. Many will see short-term results with their diet program but few will enjoy long-term success in keeping the weight off. Most gain all their weight back and then some. This usually leads to frustration and defeat. It doesnt have to be this way. In this article Im going to shared with you the Secret Formula for Weight Loss! It is a secret that is so obvious that for most people it remains hidden from view. Ill not only reveal it but Ill also help you learn how to apply it. The secret to weight loss is found in the following formula: Calories In vs. Calories Out = Weight Gain, Weight Loss or Weight Stays the Same The formula is that simple and the secret to weight loss is in how to apply the formula. Calories In represents the calories you bring into your body through the foods you eat and the beverages you drink. Calories Out represents the calories your body burns up based on your metabolism and the activities you participate in. If the Calories In are greater than the Calories Out you will gain weight. If the Calories In are less than the Calories Out then you will lose weight. And, if the Calories In is equal to the Calories Out your weight will stay the same. Application of the Secret Formula for Weight Loss You could pay someone to do extensive testing to determine your basal metabolism and how many calories your body burns up per day. You could even have somebody analyze your food intake to determine the number of calories you consume on a daily basis. But there is an easier method to determine where you are at in controlling your weight. Just ask yourself this one question: Has my weight stayed the same over the last four weeks? Your answer will reveal what you need to do in relationship to weight loss. If your weight has been stable over the last four weeks, then your Calories In equals your Calories Out. If your goal is to lose weight, then the application of our formula becomes extremely powerful because you have three methods for losing your weight.

Method 1- Reduce Your Caloric Intake! Method 2- Increase Your Caloric Expenditure! Method 3- Do Both!

We will discuss these methods in greater detail in just a minute. But first we need to address those who have seen there weight increase over the last 4 weeks. Lets say youve seen a 2 pound weight gain over the last 4 weeks. There are 3500 calories in a pound of fat. By using the following formula you can calculate (on average) how many extra calories you are consuming on a daily basis over your caloric expenditure:

www.FitnessExpertNetwork.com

- 1135

# of pounds gained times 3500 divided by 28 days equals extra calories per day 2 x 3500 divided by 28 = 250 calories per day Using the above example with this formula, you are consuming 250 more calories each day than what you are burning up through your metabolism and activities. Using Method 1 would require you to decrease your caloric intake by 250 calories to stop the weight gain. If you used Method 2, then you would need to increase your activity level by 250 calories to stop the weight gain. Or, you could use a combination of Methods 1 & 2 to eliminate the extra 250 calories per day so that your weight remained stable. Method 1 Reduce Your Caloric Intake! The easiest and fastest way to drive your weight loss program is through Method 1. Method 1 doesnt have to be an extreme program of caloric reduction. You didnt gain all your weight rapidly but over a period of time. So, look to eliminate 50 to 100 calories at each of your meals. Here are some suggestions:

The most powerful step you can take is to switch from soda to water. A 12 oz soft drink has 140-150 calories and water has ZERO! The average American consumes 1.5 cans per day. Switching to water would save them 230 calories per day. Dont make the mistake of switching to diet pop! Diet pops do not eliminate thirst. Diet pops do not eliminate hunger. Water does! Plus, much of the water in diet pop is needed by your liver to help it remove toxins so little of it goes to the cells. This affects your metabolism in a negative way. Cut your spreads in half. One ounce of butter or cream cheese is 100 calories. Cut the amount you use in half and you just saved 50 or more calories. If you dont want to cut the amount, then switch to an alternative. Instead of butter use Smart Balance Light Butter Spread at 47 calories per ounce. If you use regular jam on your bread then switch to Sugar-Free. You will go from 50 calories to 10 and save yourself 40 calories. Find alternatives. Instead of mayonnaise try tomatoes and mustard to save 50 calories. Instead of a vending size bag of potato chips at 155 calories try an apple or pear at 90 calories for a 65 calorie savings plus needed fiber. Instead of a highfat creamy dressing substitute a low-fat dressing to save 80 to 150 calories. Choosing a grilled piece of meat instead of a breaded, deep-fried piece of meat will save you 80 calories. Reduce the portion size. You like French Fries then choose the small size at 210 calories vs. the medium at 450 calories or the large at 540 calories for a savings of 90 to 330 calories depending upon your choice. Stop eating the Super Size meals because all they are doing is making you Super Sized! Take half of your restaurant meal home in a doggy bag since many restaurant meals top out at 1700 calories or more. If you dont feed it to your dog, then youve got a meal for the next day which saves you both calories and money. Instead of a 12 ounce glass of juice go with a 6 ounce glass of juice and save yourself 85 calories.

To help you in your search for ways to reduce your caloric intake just Google calorie counting and you will find a host of very good websites that will help you find
www.FitnessExpertNetwork.com - 1136

alternative foods and options. Just remember if you try a new product that doesnt meet your taste standards, than continue looking. Dont give up and revert back to your old ways. Also, dont cut a lot of calories out of your small meals especially breakfast and lunch. To do so will leave you low on energy and may set you up to overeat at your next meal. Method 2 Increase Your Caloric Expenditure! Exercise is the primary way to increase your caloric expenditure but it will not have the same impact on weight management as Method 1. I know there are a lot of exercise people about to disagree with me but here are the hard cold facts. The average person who weighs 175 lbs and works out at a moderate level for 30 minutes will expend about 250 calories. Remember that small size order of French Fries at 210 calories. It doesnt take you 30 minutes to eat those French Fries. Exercise is important in weight management but it is more important to your general overall health. Find activities that will naturally add to your caloric expenditure like:

Play with your children. No only will it create a special bond but light to moderate playing for 30 minutes will burn up 111 to 159 calories for a 175 lbs. person. Sit up rather than lie down. Just the change in your position from lying on the couch to sitting up will help you burn more calories at a rate of approximately 60 more per hour. Deliberately choose to expend more calories. Instead of finding the closest parking space to the front door park at the back of the lot and walk. Instead of taking the elevator to go to the second or third floor use the stairs. Instead of having someone else wipe down your car at the car wash wipe it down yourself. All these extra activities can help you burn an extra 100 calories during the day. Find an activity you enjoy and enjoy it. Whether it be a leisurely bike ride, a bowling group, general exercise, basketball, soccer, gardening, playing a musical instrument or some other activity, 30 minutes spent could burn anywhere from 100 to 250 calories depending upon your weight and intensity. Drink water. Just this simple activity will do wonders for improving your energy and general metabolism. This will help you burn more calories throughout the day.

Method 3 Do Both! This is the real key to weight management because it works both sides of the equation to drive a more effective weight loss program and weight management lifestyle. It will have a positive impact on your general overall health and be a contributing factor in slowing down the aging process. Now you know the Secret Formula for Weight Loss! Its not mysterious. Its not complicated. It has no agenda. It doesnt sell any type of product. But, it works all the time. Enjoy your new found power to take charge of your weight management lifestyle by harnessing the power of this equation to reshape yourself and your life.

www.FitnessExpertNetwork.com

- 1137

About the Author


Sentil Stone spent 12 years as a fitness instructor for the Rockford YMCA and was the fitness manager for Northwest Community. For the last 8 years Sentil Stone has been a member in good standing with the National Federation of Professional Trainers. You can contact Sentil at (815) 965-6853 or sentilstone@sbcglobal.net for more information.

www.FitnessExpertNetwork.com

- 1138

5 Proven Ways To Lose More Fat In Less Time


By Shondelle Solomon-Miles
If you're looking to lose some unwanted body fat, this article will show you 5 simple, proven ways to shed more fat in less time. 1. Drink more water throughout the day Water is used in every physiological process your body undergoes, including vitamin absorption, digestion, and waste removal. In order to make sure these important processes are not disrupted, you want to drink enough clean water. Drinking water will also help you feel more full throughout the day, so you're less likely to be hungry and less likely to snack. One trick to help you eat less during your meals is to drink a tall glass of clean, cold water before you eat. This will help you feel less hungry, so you'll eat less during your meal. Try to drink at least a gallon of water each day. Keep a bottle of water at your work desk, in your car, and one handy at home. The importance of water for good health cannot be overstated. You can live weeks without food, but only days without water. 2. Eat five to six smaller meals each day This will keep your metabolism running smoothly and efficiently. Eating a smaller meal every 3 to 4 hours will help speed up your metabolism so that it burns through food quicker. Eating one or two larger meals each day will cause your metabolism to slow down. If it's not presented with food more often, it doesn't burn through it as fast. Skipping meals altogether will cause your body to hold onto stored fat as a defense mechanism. Your body isn't sure when it's going to get its next meal, so it conserves stored fat to use in case of future calorie needs. Each meal should consist of high protein (builds muscle), moderate carbohydrates (fuel for the body), and low fat (used for energy and organ protection). Foods like chicken, turkey, fish, eggs, and milk are good sources of protein. For quality carbohydrates, eat complex sources like whole grains, cereals, breads,
www.FitnessExpertNetwork.com - 1139

vegetables, and beans. Fats should be kept to a minimum and they should come from sources like fish oil, olive oil, flax seed, and whole fish. 3. Do three to four cardiovascular workouts each week This is how you'll burn the majority of your daily calories. Cardio increases your metabolic rate, so that you'll burn more calories throughout the day, even while resting. 30 minutes of cardio, three to four times a week, is enough to raise your metabolism and help burn calories. Any more than that could lead to overtraining. Choose cardio machines that get more of your body moving. the more you move your body, the more calories you burn. The Stairmaster, biking, and running on the treadmill are all good examples of intense cardio that will move more of your body. 4. Weight train three to four times a week Weight training will not burn a sufficient amount of fat while you're doing it. Weight training will help you burn more calories and fat in the future. When you add more lean muscle tissue to your body, you have to expend more energy (burn more calories) just to maintain that lean muscle tissue. So when you're at rest, even sleeping, you'll burn off more calories with this additional lean muscle. The more calories you burn, the more body fat you will lose. That's why weight training is an important part of the weight loss equation. The more lean muscle tissue you have on your body, the more calories you will burn off as a result. 5. Begin to slowly reduce your calorie intake In order to lose body fat, you need to expend more calories than you consume. Or simply put, burn off more calories than you eat. Begin by reducing your daily calorie intake by 150 to 300 calories. Start cutting out extras like butter, cream, mayo, sugar, and any high-calorie dressings or condiments. Instead, use spices or low-calories sauces to add flavor to your food. As you reduce your daily calories, begin to observe in the mirror what effect it's having on your body composition. This will help you decide whether or not you should reduce your calories again or if you're making progress where you are.

www.FitnessExpertNetwork.com

- 1140

If you don't see results after a couple weeks of reducing your daily calories, reduce them again by 150 to 300 calories. This slow, methodical drop in calories will allow you to find the number you need to keep losing fat, without sacrificing lean muscle tissue. If you eat too few calories, your metabolism will slow down and you'll also stop adding lean muscle tissue. Over time, you'll find the number of daily calories you need to keep losing body fat, without losing lean muscle tissue. There you have five simple, proven ways you can lose more fat in less time. The more of these tips you use, the quicker you'll begin to see positive changes in the mirror.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 1141

Can't Lose Weight? Syndrome X May Be the Culprit


By Shondelle Solomon-Miles
I've put on 40 pounds in one year! It doesn't matter how much I workout, I can't lose weight. My doctor must think I'm eating pizzas in the closet. With nearly 4 million Americans weighing in at over 300 pounds, is it any wonder the above cries are heard each and every day by countless frustrated people who can't lose weight? One such cause for the ever increasing need to buy larger pants is a disease known as Syndrome X. Syndrome X is also referred to as Metabolic Syndrome, Metabolic Syndrome X and Insulin Resistance. It is a very common disease; however it is widely overlooked by many medical professionals. One statistic reveals 1 in 3 people suffer from it. This syndrome is a precursor to developing Diabetes Type 2. Sufferers have a high level of insulin. Their bodies are unable to process all the insulin that is being made from their diet. As a result, they become insulin resistant. Think of it like this: You knock on someone's door because you want to come in. If they don't answer, what normally happens? You knock again, right? Sometimes you may even knock a third time, trying to gain entry. Insulin works in the same manner. The pancreas produces insulin (knock). Some foods cause the body to produce even higher levels of insulin (knock again). Once you become insulin resistant, develop Syndrome X, the body is unable to properly process the glucose, therefore the pancreas tries to make up for it by producing even more insulin. It thinks 'no one is home' and just keeps making more. The main purpose of glucose is to be used as fuel for the cells in the body to produce energy. Unprocessed glucose translates into fat. If the body keeps making it and it's not being processed, where does it go? Hips, thighs, stomach, and buttocks, that's where! In addition to hypertension and heart disease, elevated insulin may be associated with weight gain and difficulty with weight loss, other blood sugar problems such as hypoglycemia, and some menstrual related imbalances. Genetics is partially responsible for causing this disease. More likely though is lifestyle. In many cases years of high starch, processed foods, simple sugars, lack of exercise, smoking, and increased stress may be the culprit for Metabolic Syndrome X. Now what? For starters, start exercising today. Increase water intake and totally omit starches, sugars, processed foods from your diet. Limit or omit caffeine. Try to maintain at least one third of your daily food intake to vegetables. Ask your doctor to test your
www.FitnessExpertNetwork.com - 1142

sugar levels. Change what you're eating and get walking and you'll be amazed at the pounds start to fall off. The fatigue and fuzziness will start to disappear and in turn you'll feel much better.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 1143

Desire: The Starting Point of Weight Loss Success


By Shondelle Solomon-Miles
Desire is the starting point of success at any endeavor, especially weight loss. Without a genuine desire to achieve your weight loss goal, you will inevitably abandon your mission before it is completed. Napoleon Hill, says every person who wins in any undertaking must be willing to burn his ships and cut all sources of retreat. Only by doing so can one be sure of maintaining that state of mind known as burning desire to win, essential to success. In other words, weak desire equals weak results. I stress the word genuine because most people, if asked, would like to lose weight, yet very few are willing to do what it takes to accomplish this goal. Often times what we say we want and what we really want are not congruent. For example, if you say you want to eat healthier, but every morning find yourself in the drive thru ordering egg, bacon and cheese biscuits, then there is definitely a conflict of interest between your conscious mind (what you say you want) and your subconscious mind (what you really want). You may also lack genuine desire because you are externally motivated rather than internally motivated. Heres the difference. External motivation means that your drive to attain your goal comes from a source outside of yourself. For example, I want to lose 50 pound, so my husband finds me more attractive, or I want to lose weight so I wow my peers at my high school reunion. In these examples, the external motivators are your husband, and peers respectively. Perhaps you think you should lose weight because society and popular culture tells you that you should. You open up the magazines, turn on the television and all you see are slim, fit people prancing around half naked. This image is what our culture has classified as desirable, and often times without our own awareness, we also think that is what we want. Perhaps you are satisfied with being a little plump It is normal and perfectly fine to be externally motivated, but if your desire to lose weight is driven only by external influences, then it is much harder to stay on your path during challenging times, or when those external motivators are no longer present. On the other hand, when you are internally motivated, your desire to lose weight comes from your own cravings and values. Here are some examples. I want to lose 50 pounds so I can feel good about myself, or I want to improve my health and fitness so I can improve my quality of life. The bottom line is that you are self-driven and not theydriven. It is crucial that you are certain that what you say you want is what you REALLY want. Otherwise, I can promise you that you will not be willing to do what it takes to attain
www.FitnessExpertNetwork.com - 1144

your goals. Ask yourself Is body transformation something that I genuinely desire? If the answer is yes, then you are ready to begin your journey. If the answer is no, then you are more than likely wasting your time.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 1145

"Misinformation: The Root of Weight Loss Failure"


By Shondelle Solomon-Miles
The weight loss industry is a multi-billion dollar industry predominantly driven by profit and not by the delivery of safe and permanent results. Consequently, many of the weight loss methods used by the average person simply do not work because the methods utilized are not based on solid and sound principles. Here is an example. The other day I was at the gym jogging on the treadmill while waiting for a client. Next to me, I couldn't help but notice a gentleman jogging on the treadmill with his body draped in what may as well have been a 50-gallon garbage bag. Anticipating his response, I said, "Excuse me sir. Aren't you hot wearing that"? As expected, he responded, "Yeah, it's a bit hot, but I gotta lose some weight, and when I wear this it helps me to lose the weight a lot faster, so I don't mind the heat." I was thinking to myself, "Well, you may not mind the heat, but what about death? Do you mind that because if you keep that up, you're almost sure to pass out from heat exhaustion or heat stroke." I mean, this poor man was sweating buckets and in his mind, he truly believed he was using a "method" of weight loss that worked. If that's not misinformation, I don't know what is (In case you are wondering - wearing those plastic suits will help you lose water weight, but not fat. Once you drink a few cups of water or eat a meal, the weight will come right back). Here are some other common misconceptions. Short of complete starvation, gastric bypass, liposuction, or being a contestant on the reality show The Biggest Loser, you cannot lose 30 pounds in 30 days. You will not get six pack abs in two weeks by rubbing a "fat burning" cream on your belly. You will not achieve permanent weight loss by eating cabbage soup and you also cannot eliminate a nutrient, which by definition is something your body needs for survival from your diet for the rest of your life in hopes of losing weight and more importantly, keeping it off. My point is that false, misleading information exists, and you have likely relied on this flawed "technology" in your efforts to achieve effective and permanent weight loss. Unfortunately, failure is inevitable if your methods of weight loss are grounded in misinformation. So why are you being lied to and deceived by an industry whose number one priority should be to educate and help you permanently and safely lose weight?
www.FitnessExpertNetwork.com - 1146

The reason is that the weight loss industry knows that you're eager and desperate to lose weight and keep it off. They know that you are impatiently waiting for an instantaneous and easy weight loss solution and you'll spend your money on almost anything that promises to deliver fast results. Therefore, by continuing to disseminate false information and manufacture bogus products that could never in a million years produce lasting results, you always remain the customer in search of the next "new" weight loss solution. As long as there are unsatisfied customers, there are profits. So yes, the billion-dollar weight loss industry is designed to help you fail. In fact, its survival is 100% dependent upon your failure, because as long as you keep failing, you will keep spending your hard-earned dollars on the next "promised solution." God forbid you discover the truth that there is no magic diet, pill, powder, or potion. How then will they make their money? Exactly. Please understand this. Losing weight is not about a pill, a shake, a piece of equipment, or a fad diet. Weight loss is not about a pie-in-the-sky method that has only one goal in mind: to take your money. Weight loss also does not depend on extreme habits including adhering to all-or-none diets, killing yourself at the gym, starving yourself, or depriving yourself of one of life's greatest pleasures-good food. Losing weight involves consistently applying scientific principles and a little common sense until "it" works. Trust me when I say that pills, diets, and quick fixes don't work.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 1147

Motivational Techniques for Individuals Who Lack Drive & Enthusiasm


By Shondelle Solomon-Miles
The following are four motivational techniques that can assist individuals with staying enthusiastic and motivated about reaching their weight loss goals. Positive Self Talk: Self-talk is inner dialogue, or the words you use when you're having conversations with yourself. By controlling your inner dialogue you can begin to assert control over what you believe to be true about yourself and the world around you, and consequently motivate and inspire yourself. Positive self-talk directly influences your emotions and ultimately your actions. The better you feel, the more motivated and enthusiastic you are to accomplish your goals. Choose language that will focus your thoughts on what you want to accomplish and not on what you want to avoid. For example, when you find yourself thinking, 'I don't feel like exercising,' replace that thought with 'I'm looking forward to my workout because I know it will bring me one step closer to my weight loss goals.' Replace thoughts like, 'I'm too busy to prepare healthy meals,' with 'I'll make time for anything that's important to me.' Over time, these sorts of positive affirmations will reprogram your conscious and sub-conscious mind to feel better and motivate you to accomplish your goals. Finding a Circle of Support One of the most effective ways to stay enthusiastic and motivated about reaching your goals is to surround yourself with people who support your goals, and/or emulate those who have already achieved the goals you wish to achieve. Successful people avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. For example, if your goal is to weigh 150 pounds by eating healthy and living an energy full life - then seek out others who have already achieved this goal, or who are working towards achieving this goal. Set Specific & Inspiring Goals How can you reach a destination if you don't now where it is? Setting specific, realistic goals is crucial to staying motivated because clear, concise, and realistic goals keep your mind focused 100% of the time on the task at hand. There is nothing quite as satisfying as establishing a goal, working hard to attain it, despite the challenges, and finally achieving what you are after. What a feeling! In addition, it's that feeling that gives you the motivation and enthusiasm to accomplish the

www.FitnessExpertNetwork.com

- 1148

next goal. Think of each goal as a single domino in a line of dominoes. All you have to do is knock down that first domino and all the others will go tumbling down. Visualize with the End in Mind Visualization is the process by which you create clear, mental images of things and/or ideas that are not physically or visibly present, and it is a very powerful way to maintain motivation, both consciously and subconsciously. The subconscious mind does not differentiate between that which is imagined and that which is real. It accepts everything that enters its realm as truth. Therefore, by visualizing yourself looking and feeling, not as you are now, but as you will be, you're in effect tricking your subconscious mind into believing that your desired result has already been attained. It's important not only to create a visual image, but to imagine how you will feel when you reach your desired weight. Imagine yourself running and laughing in the park with your children, or walking into a crowded room wearing a sexy, strapless dress, or perfectly tailored suit and having all eyes on you. Embrace and savor those feelings and before you know it, you'll have more enthusiasm, determination, and motivation that you can handle.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 1149

The Missing Ingredients of Weight Loss Success are NOT Motivation and Willpower
By Shondelle Solomon-Miles
Do you know that lack of motivation and will power have nothing to do with weight loss success. Yep that's right-Nothing. More times than I can count, people tell me that the reason they don't consistently exercise or eat healthy is that they lack motivation and willpower. This is an excuse, and a very poor one at that. You have willpower and you can be motivated if you so choose. You go to work everyday when you may not always be 'motivated' to don't you? I mean, isn't it true that many mornings you would just rather stay in bed? Lack of willpower and motivation are not inherited like a disease. You choose to be unmotivated and unwilling. If you claim to lack willpower, then I can assure you that you also lack a deep, uncompromising desire to accomplish what you say you want. Motivation and willpower are the offspring of desire. If you want something badly enough, you'll do whatever it takes to get it. For everything worth accomplishing there is a price to pay. If I told you that I'd pay you ten million dollars if you consistently exercise five days a week, eat a small meal every three hours, drink at least eight cups of water a day, and eat fast foods and desserts only during your 'cheat' meals, would you be able to do it? I'm 99% certain you would. Why? Because your desire for 10 million dollars would far outweighs lack of motivation and will power. Trust me-you would find the motivation and will. If I told you that you'll never see your children or loved ones again unless you drop four dress sizes within six months, do you think you'd be able to do it? I bet my life you would. Why? Because your desire to see your family again would motivate you enough to rise to the challenge. Many people wish or hope to lose weight, but few genuinely desire it. Well, aren't wishing and desiring the same thing? No, they're not. Hoping and wishing are passive and imply being acted upon, desiring involves taking action and requires being
www.FitnessExpertNetwork.com - 1150

proactive until the job is done. To desire something, means to adopt an attitude that you'll stop at nothing, and you'll make whatever changes necessary in your life, no matter how difficult, to attain the 'object' of your desire. In addition, unlike wishing or hoping, desiring implies a sense of urgency. Philosopher, Napoleon Hill says, 'You must not only want to do a thing, or to possess a thing, but you must want it hard. You must want it as the hungry man wants bread, as the choking man wants air. And if you will but arouse in yourself this fierce, ardent, insatiable desire, you will set in operation one of nature's most potent mental forces (desire)'. You may be thinking to yourself, "But I do set goals and I have a strong desire but yet I don't reach my goals!" If you haven't reached your weight loss goals in the past, and assuming you were using a sound 'system,' then subconsciously you were not driven enough to do what it takes to reach your goal. I know this sounds harsh, but this is the reality. It's very possible to want or desire something on a conscious level, yet be unsure of it on a subconscious level. Here's an example. If I walk into any public establishment and ask ten random people if they want to lose weight, most will answer 'yes.' I also know that if I see those same ten people one year later, most, if not all, will look the same. So what's the reason for the discrepancy between what we say we want and what we actually possess or experience? Desire. How do I know? Because you can achieve anything as long as you want it badly enough and are willing to do whatever 'it' takes (safely and ethically) to achieve it, despite the obstacles you may face. If you're not doing what "it" takes, then either you don't understand what 'it' is, you self-sabotage, or your desire is not strong enough.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 1151

The Weight Loss Roller Coaster


By Stan Small
Avoid any diet plan that wants you to focus mainly on a single nutrient group (like protein) and eliminate one of the other two (fats or carbohydrates). An example of this would be a diet where you eat primarily protein and virtually eliminate carbohydrates. I'm not a big fan of fad diets. Your body needs all of the nutrient groups in order to be healthy, yes, even fat. A good way to find out how much of each food group to eat is to go to the Food Guide Pyramid website. There are interactive tools you can use there to determine a guideline for your calorie intake. You can also enter your information and get a recommendation for how many servings of the different food groups you should consume. Why do most diets fail? The problem is the fact that when you drastically cut your calorie intake, your weight loss is in the form of muscle instead of body fat. You're essentially starving your body. Your body, realizing it's being starved, shifts into survival mode. When deprived of calories, it looks for the most nutrient dense supply of food available, your muscles. Muscles are packed with nutrients as opposed to fat, which has much less nutritional value. So the key to successful weight loss is less dieting and more exercising. Every pound of muscle in your body burns between 35 and 50 calories per day. A pound of fat burns 2 or 3 calories per day. When you lose muscle, your metabolism slows down. So, the cycle goes like this, you lose 25 pounds on a diet without any exercise, the majority of it is muscle. You eventually go back to your previous eating habits with which you gain back the 25 pounds. You are back to your original weight but have a higher percentage of body fat. Every time you repeat this cycle you end up with higher and higher percentages of body fat while your metabolism gets slower and slower making it harder to lose the weight. The way to avoid this is to build a greater percentage of muscle in your body. More muscle equals higher metabolism. These are the steps to taking the weight off and keeping it off: 1. Eat 5 or 6 meals and snacks each day. They should consist of whole grains, fresh fruits and vegetables, low fat dairy products, lean proteins, nuts, and plenty of water. By eating whole grains, fruits, and vegetables, you'll also get a healthy amount of fiber. The thing about eating healthy foods is that a lot of them are harder for your body to digest which means you'll feel full longer and your body will have to burn additional calories to digest them. Again, the best way to get specific servings is to visit The Food Guide Pyramid website. You may have to adjust the serving sizes to get results but it's a great starting point. 2. Resistance train at least twice a week. You don't have to strain like crazy to build muscle. You just have to work the muscles harder than they're used to working. Your final rep in any muscle building exercise should never be as easy to perform as the first few. It should be difficult but doesn't have to be to the point of muscle
www.FitnessExpertNetwork.com - 1152

failure. You don't need a lot of fancy equipment. You can get a fantastic workout using your own bodyweight, resistance bands, or a stability ball. 3. Get at least 30 minutes of aerobic activity each day for a minimum of 3 days a week. This activity should be challenging while at the same time being careful not to overdo it. A good way to gauge the intensity that's right for you is to use the talk test. If you can't say more than 5 or 6 words without taking a breath, you're working too hard. 4. Make your diet something you'll stick to by cheating once in a while. My theory is that if you eat a healthy diet 80 to 90 percent of the time you'll be successful. It's unrealistic to think that you'll never again eat the foods that you love so much. Whether you choose to have a cookie or two after lunch or an entire day each week that you cheat, it will help you stick to the healthy stuff more consistently. 5. Make exercising fun. Partner up with a friend or members of your family and think of activities that you enjoy. You'll not only look forward to it more but you'll have a good reason to not say to heck with it. You and your partner wouldn't want to let each other down would you? Losing weight and getting fit shouldn't be a chore, it should be something that brightens your outlook on life by making you feel more energized, motivated, and maybe even a little sexy. It's a nice thought, why don't you give it a try.

About the Author


Stan Small is a certified personal trainer in Ellsworth, Maine. He is the owner of Personal Fitness Solutions providing in home training programs for the Ellsworth, Maine vicinity. His website is www.Personal-Fitness-Solutions.com

www.FitnessExpertNetwork.com

- 1153

The Truth About Spot Reduction


By Baby Boomer Fitness Expert, Stephen Holt
If your fitness program is based on spot reduction - you know, inner thigh lifts, outer thigh lifts, triceps kickbacks, etc. - then, I'm sorry to tell you, but you've been wasting your time. Here's how ... Let's suppose you're driving around with a 55-gallon drum of crude oil in your trunk. Even though your engine uses gasoline and gasoline comes from crude oil, your engine still can't use that crude oil for fuel. You would still have to get fuel that's convenient and in a usable form. You would still have to go to a gas station even though you had a form of the same thing right there in your trunk. Your body works similarly. Even though there may plenty of fat directly above your abs (nothing personal!), the muscles cannot use fat that's in that form. Abdominal exercises, inner thigh exercises, etc. do not directly burn fat in those specific areas. When a muscle uses fat as a fuel, that fat can come from anywhere in the body. Typically it comes from the fat cells that were deposited last. That stored fat, known as adipose tissue, is then sent to the liver where it is broken down into a form that muscles can use, free fatty acids (FFAs). These FFAs are then sent to the working muscle through the bloodstream. In other words, the abs and thighs can't even use the fat above them directly. Any fat used by a muscle must be broken down to FFAs in the liver first. The simple truth is that you have no more control over where you lose fat than you did over where you gained it. Fat is deposited in a genetically predetermined order that cannot be changed by any specific exercises. Abdominal exercises and outer and inner thigh exercises will not necessarily get rid of the fat in those areas.

www.FitnessExpertNetwork.com

- 1154

Have you ever seen an overweight dog or cat? Where are they fat? In the abdominal region! That's where all higher order organisms store excess fat - around their internal organs. Now have you ever seen a lean dog or cat? Do you think they got that way from doing crunches?! Your best bet for losing fat is the combination of the right eating plan for you, full-body strength training focusing on the largest muscles in the body - the legs and lats - and high intensity cardio (tempo runs and interval training) mixed with occasional long, slow distance (LSD).

About the Author


Literally millions of readers of fitness magazines including Shape, Health, Men's Health, and Men's Fitness have made their exercise programs both more effective and more efficient thanks to Stephen Holt's exclusive 3-4-5 Total Body Fitness System. For your free report on the system that led to Stephen being named "Personal Trainer of the Year" by the American Council on Exercise and "Expert of the Year" by AllExperts.com, go to http://BabyBoomerFitnessExpert.com.

www.FitnessExpertNetwork.com

- 1155

Heres One Big Weight Loss Idea That Has Nothing To Do With Fitness Or Nutrition!
By Tim Chudy
Exercise more. Eat less. Count carbs. Lighter weight, more reps. Heavier weight, less reps. Pre-packaged meals. Count points. Youve heard it all. Youve been bombarded by so many different weight loss messages its no wonder that as a country, were still overweight. But there is one secret that most if not all, overlook. And it doesnt even have to do with fitness or nutrition! What is that secret? Sleep. It is essential to our lives and we would not be able to function without it. Recent studies show a strong relationship between sleep deprivation and weight gain. Here are three specific findings: According to a study over 16 years, women who slept five hours or less gained more weight than those sleeping seven hours a day. People who sleep less than six hours a night saw an increase in body mass index versus those who slept seven to eight hours a night. And lastly, but most importantly, people who slept less than eight hours a night had greater increases in body fat. These are all profound findings and give us an obvious reason to increase our sleep when trying to lose weight and get rid of that unwanted body fat. Our bodies run on a 24 hour cycle. We all have internal clocks that help us operate our lives. In todays hectic society we run at a frantic pace and often times throw off our internal clocks. This in turn messes with our hormonal regulation among other bodily systems and functions. Our feelings of being full and hungry are thrown off. Many times being tired or fatigued leads us to make poor food choices and causes us to gain weight. When beginning a weight loss program it is essential that you get proper amounts of sleep. This helps the body recover and rebuild and keeps our clocks on schedule and functioning at optimum levels. Whats worse is when stress is thrown in the mix we eat to relieve it and we cant sleep because of it. Getting eight hours of sleep every night is optimal. But that is hard to do in our lives today. Here are four steps to help regain control of your own internal clock and help prevent sleep being the reason for weight gain or preventing weight loss. 1. Make a schedule and stick to it. Were creatures of habit. Making a regular schedule for eating and sleeping will have a profound effect on your weight loss. Make it a goal to eat 5 -6 times per day and make sleeping seven to eight hours per night a priority. 2. Dont use food or drinks to give you needed energy. This only cures the symptom of being tired. Your goal should be to cure the problem. Schedule a power nap for

www.FitnessExpertNetwork.com

- 1156

15 minutes on days you dont get enough sleep. Relying on sugary foods and drinks will only add weight while giving you a temporary fix on your energy. 3. Know the difference between mental fatigue and physical fatigue. Mental fatigue is usually related to stress. Acknowledge this and cope with it through exercise, meditation, or something else that makes you happy. This will help return your energy level while not relying on foods and drinks to pick you up. Sleep is never addressed by the companies selling you weight loss solutions. (They cant make money when you sleep!) Getting the proper amounts of sleep is essential when trying to lose weight or body fat. Make it a goal to get eight hours and youll be on your way to a successful weight loss and body fat reduction program... well, youre exercising and eating healthy right?

About the Author


Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, two private personal training studios in Ladue and Des Peres, MO. You can contact him by emailing him at timchudy@fitnesstogether.com.

www.FitnessExpertNetwork.com

- 1157

3 Proven Strategies For Accelerating Your Fat Loss Results


By Tim Rudd
How long have you been searching and searching for the answers for fat loss? You've probably found out by now or are in the process of realizing that starving yourself, spending hours and hours in the gym and running yourself into the ground doesn't quite add up to fat loss. You work so hard and get little in return. I'm sure if you follow the above model your tired all the time, probably feel weak and irritable and convinced yourself you just don't have the genetics to living in a lean, toned body. But still you do the same thing and keep expecting different fat loss results. Sounds insane right? Well if you keep up this strategy you probably will go insane, so let me save you from insanity and enlighten you with 3 proven techniques that will accelerate your fat loss efforts, without starving, running yourself into the ground and feeling and looking better than you ever thought genetically possible! 1. Nutrition- You're probably saying to yourself: not another DIET! I thought you said I wouldn't be starving myself! Well it's a well balanced nutrition strategy not a diet focusing on an extreme reduction in calories. Now you're going to eat, and eat quite often to ensure that your metabolism is functioning at full capacity. You're going to eat 5 times daily, making sure you get a lean protein with each meal (20g-30g for women and 30g-40g for men), eating a fibrous carbohydrate with each meal, pretty much anything green (vegetables), and getting plenty of your healthy fats (flaxseed, fish oil, olive oil, canola oil etc..). Limit your starchy or simple carbohydrates to 1 to 2 times a day, preferably after your strength training workouts, other than that period try eliminating simple sugars completely. The benefits to this nutrition strategy is regulating blood sugar levels which is important for constant energy while controlling insulin (a storage hormone) and allowing the release of glucagons, which is a release hormone. So we set the stage for the release of macro and micronutrients to be released to the muscles, to be burned as energy in the maintenance of bodily functions and the repair of muscles damaged during your workouts. 2. Strength Training- That's right, you need to be concerned about muscle, it's where fat is burned and the more you have as a percentage compared to body fat your RMR( Resting Metabolic Rate) is increased. RMR is largely a function of how much muscle you have on your body, and how hard it works. Therefore, adding or maintaining muscle mass will make that muscle mass work harder and elevate the metabolic rate. Now this doesn't mean you have to have big bulky muscles to achieve this. For women you lose inches and achieve a much leaner looking body and for men the same is true. Just remember to train movements not body parts; use whole body programs to achieve a lean tight looking body. Simple as this, if you want to look like an athlete train like one (multi joint movements), if you
www.FitnessExpertNetwork.com - 1158

want big bulky muscles train like a body builder (single joint machine based training) and if you want to look like an endurance athlete the same applies, train like one. Basically your goal is to work every muscle group hard, frequently and with enough intensity to create an elevated metabolism several hours after your workout. 3. High Intensity Anaerobic Interval Training- This type of training burns more calories than steady state Cardio and elevates the metabolism more so than any other form of Cardio. The secret is EPOC (Exercise Post Oxygen Consumption). What does this mean you ask? Well it basically means you continue burn more fat calories after your exercise session than you did before, especially when compared to steady state cardio. And guess what? It takes less time, but in all fairness it's hard and sucks to do. But I think running on a treadmill for 45 minutes compared to 20 minutes sucks way more, plus you can't even compare the benefits, so basically it's a more efficient way to do cardio. So here is an example of a great program that I learned from Alwyn Cosgrove at www.AlwynCosgrove.com : Weeks 1-4 Warm-up 3-5 minutes 1 minute high intensity 2 minutes easy cardio Repeat for 3 rounds 3 times a week. Warm down 5 minutes Weeks 5-8 Warm-up 3-5 minutes 1 minute high intensity 2 minutes easy cardio Repeat for 4 rounds 4 times a week. Warm down 5 minutes Weeks 9-12 Warm-up 3-5 minutes 1 minute high intensity 2 minutes easy cardio Repeat for 5 rounds 5 times a week. Warm down 5 minutes Weeks 13-16 Warm-up 3-5 minutes 1 minute high intensity 2 minutes easy cardio Repeat for 6 rounds 6 times a week. Warm down 5 minutes

www.FitnessExpertNetwork.com

- 1159

Well there you have it! 3 proven strategies that when used together will accelerate your fat loss efforts. It's basically a fool proof strategy, so if you want fat loss results you need to immediately implement these strategies to take the high road to fat loss success!

About the Author


Tim Rudd is a Certified Fitness Professional in Concord, Ca. He is the top personal trainer in his area, known for his fat loss results oriented programming. His website is http//www.fit2thecore.com

www.FitnessExpertNetwork.com

- 1160

Just Do It!; 8 Proven Strategies For Staying On The Fat Loss Track
By Tim Rudd
Simple isn't it? This headline is short and to the point, no mistaking the message is very clear! But in fact sometimes 'Just Do It!' isn't so simple. I see people every day that have trouble doing just that, taking action and following through to achieving fat loss. So what is their deal, what makes these people so different from the others who can 'Just Do It!', follow a plan, whether it is strength training or nutrition and get the fat loss results they seek? I find it interesting when comparing the many ways in which people have different vices that basically stop them from achieving their fat loss goals. Now I do understand that bad habits are hard to break, but I guarantee in the long run they will be harder to live with! So where do I start? What is the secret to getting through to people who struggle to stick with a regimen of strength training and/or nutrition? How about a list of 8 ways to Just Do It! 8 simple but effective strategies to keep you focused on your fat loss goals, no matter what they may be. I know how frustrating it can be to want something so bad and keep falling off track. I've seen it in new client's faces and heard it in their words when first meeting with them. This list came from my own experiences, whether it was from a book a fellow fitness professional, and sometimes even my own clients. All these strategies have one thing in common and that is to get you to 'Just Do It!' 1. Write down your goals: It is one thing to have a goal, but completely another to write it down. Studies have shown that actually writing down goals compared to keeping them in your head to be a much more effective strategy in achieving success. This goal must be driven by emotion, a passion, something you really almost need to achieve. Remember that a Goal is just a dream unless you take the time to write it down. 2. Write down how you will feel and look if you achieve your fat loss goalsVisualize this each day, pay attention to how that makes you feel. 3. Now that you have your fitness goals written down, how about writing out how you're going to achieve this goal. What steps are you going to take to make sure that your fat loss goals are realized? You need to have a plan written down on how you will achieve your goals. Without a plan you're setting yourself up for failure. Now remember if you see a fitness professional they should have a plan written out for you to follow. A clear concise strength and nutrition strategy for you follow, and if you don't have a fitness professional then either get one or do some self education on what proper steps to take to achieve fat loss. 4. Take Action: Easy enough right? That's what this whole article is supposed to help you do. Well if you've followed the first two strategies then taking action at first shouldn't be so difficult, it's continuing to take action that is the hard part.

www.FitnessExpertNetwork.com

- 1161

5. Failure leads to success- Sounds like an oxymoron right? But it's true; when you fail realize it's just a setback not the end of the world. Remember most successful people in any profession have failed most of their lives, they just didn't give up, look at athletes a .300 batting average in baseball is considered successful, so is 40% shooting in basketball and the list goes on and on. You've developed bad habits that took some time to get, now accept the fact that developing good habits are going to take some time also. Studies show that you can break old habits and develop new ones within 21 days. Just remember with each failure you must pick yourself up and stay positive, make no excuses take responsibility and learn from your mistake. The key is not to keep making the same mistakes, but to be conscious of it and fix it. Remember Rome wasn't built in one day and neither is developing new habits. One other thing you must do, you've already written down and visualized how you will feel if you succeed, in times of failure visualize how you will feel and look if you don't achieve your fat loss goals. Use this as motivation; don't accept anything less than what will make you happy. 6. Keep a Journal- Keep a log of your training and nutrition programs. You need to have these logs, how else will you how you're doing. Nutrition can be as simple as keeping an adherence chart using symbols such as an X for a designated meal a 0 if you miss a meal and an * if you eat a non-compliant meal. This will give you the cold hard facts of your adherence each week to the nutrition plan. Now as far strength training goes you must also keep track of exercises and weights. This all can be compared to the results you're achieving. If the logs show progress with eating and a proper strength training program shows continual progress then guess what? You should see progress. If the charts show you're not complying with the nutritional part and missing strength training sessions, then your lack of results will coincide with your adherence. This is simple but very effective in keeping you motivated and responsible for your own success. 7. Make your training days like an appointment, plan ahead know what days and at what times you will be working out. Schedule it in your calendar don't leave it to chance or you will make an excuse not to go. Don't allow yourself to fall into that trap, know what and exactly when you're going to do it, hold yourself accountable don't feel comfortable with missing appointments. Build good habits in this regard and it will become easier and easier to not miss, in fact you will start to feel bad if you do. 8. Make sure you surround yourself with people who are going to support your goals. Having positive reinforcement from family and friends can go a long way in keeping you on track. Make sure they know what your goals are and what it will take to achieve them. They can also hold you accountable, and I'm guessing you're less likely to fail if you told everyone close to you what you're going to do. If you don't follow through now you have them to answer to, and believe me they will ask. 9. Build on success- Each day try to do better than the last, achieve something new and exciting and continue to build on this. When you do this each day you will feel excited, motivated and good about yourself like nothing can stop you. It's a very powerful strategy, take advantage of it.

www.FitnessExpertNetwork.com

- 1162

Okay there you have it, 8 proven strategies to keep you on the fat loss track. Remember you must take action and use these strategies to help you stay on track, don't wait until the perfect time, there isn't one as one great philosopher once said 'Jump and build your wings on the way down'. So I guess what I'm saying is 'Just Do It!'

About the Author


Tim Rudd is a Certified Fitness Professional in Concord, Ca. He is the top personal trainer in his area, known for his fat loss results oriented programming. His website is http//www.fit2thecore.com

www.FitnessExpertNetwork.com

- 1163

Practical Weight Loss Solutions


By Timothy Kret
If your solution to fat loss has been chronic dieting, trying one fad after another, stop now! Dieting this way slows down your metabolism. Why? Because you're body is in a constant state of confusion and sometimes starvation. This leads to the body Physiologically feeling the need to keep that unwanted bodyfat all of us have. If you want to drop those unwanted pounds, then make it a priority to eat every few hours- BUT remember to not eat too close to bedtime. By not eating small frequent meals every three hours your metabolism slows to a crawl. This is because of the huge meal you just ate when you felt 'starved' after work, and your body will take hours upon hours digesting. More often than not this type of starvation results in overeating at your next meal, again, and again, and again. The goal of healthy eating is to STOP this bad cycle. But it is part of the solution, it's also imperative that you eat the right types of foods to fuel your body. The following are some intelligent tips to practical weight loss and healthy eating habits.

Eat three regular meals a day and two snacks. Try to schedule your meals at fairly regular times. This keeps your blood sugar steady, so that you're less vulnerable to cravings. Build your meals around a lean protein source. Protein is the building block behind muscle. The more muscle you have on your body the less body fat you will have! Modify your intake of starchy carbohydrates or complex carbs (brown rice, potatoes, cereal etc.) to one serving a day and make it early in the day also. These carbohydrates are used to fuel your body. When they are not used they will be stored in your body as fat! Eat two servings of fresh fruit. Stick to eating berries since they are lower in carbohydrates and sugar. Eat two servings of low-fat dairy foods daily. Many times dairy products are completely left out and the all important calcium is lost! The lack of calcium leads to bone loss and osteoporosis. Choose healthy fats such as olive oil or nuts. One serving a day is suffice. Drink plenty of water. Your goal should be 8 yes 8! 12 ounce glasses of water per day. Plan your grocery list and record what you eat on a daily basis.

The last recommendation might just be the most important one out of all of them. That is because if you really want successful and lasting weight loss, WRITE EVERYTHING DOWN!! This will single handedly make the biggest difference because it will keep you accountable to what you are eating. And that my friend is what makes it work, every single time. Now what's important is for you to understand that the good news is you only have to keep a journal for 5-6 days of the week. The other days, or preferably 'day' will be a free one. That is the day for you to have fun. Go to dinner, have a brownie, or eat some pie WITH ice cream. HMM that's my favorite Cherry Pie. Remember though the
www.FitnessExpertNetwork.com - 1164

other days are for journal writing and making good food choices with the above recommendations. With these guidelines for practical weight loss solutions for men and women it will be a great starting point. The goal of this article was to give some very practical down to earth recommendations that should be easily remembered. Plan to use a notebook or some scratch paper and you will be all set to begin. Remember the goal is to stop the pattern of overeating and instead eat smaller more frequent meals to increase the efficiency of your metabolism. So make that happen, and let's start hearing about those success stories.

About the Author


Timothy Kret is the owner of Bodylines Fitness in San Diego, CA. He works with clients that want no gimmicks, games, or hassles, only answers and results. Find out why at www.bodylinesfitness.com

www.FitnessExpertNetwork.com

- 1165

"The Latest Research on Cellulite and How To Get Rid Of It"


By Timothy Kret
Aah, the sadness when you slip on a pair of shorts and the mirror hits you like a freight train. You turn to show youre best angle and , WHAM! You see cellulite for the first time. Its a rough reality I know, but lets find out why we get cellulite. In reference The American Journal of Dermatopathology cellulite results from the fat cell chamber structure located below the skins dermal layer. Women have a gridlike fat cell pattern overlaying the lower layers of fat. When we sit down or get excess fat, the lower fat is pushed through the upper gridlike layer, giving the skin a lumpy appearance. Otherwise known as the fabled cottage cheese look. Yummy! All cellulite is a result of this criss-cross pattern, but not all cellulite is the same. According to Dr. Len Kravitz as quoted in Oxygen magazine There are two types of this lumpy fat that resides primarily in our buns and hips. The first called status protrusus cutis is formed from a pinch or compression of the buttocks or thighs and the compression of the underlying fat cell chambers. This is best displayed when you see the dimpling when sitting with youre legs crossed over. The good news this is the least serious of the forms of cellulite. Meaning, you can change it much more easily then previously thought. The second form of cellulite is called dermo-panniculosis derformans. No, I am not making this name up it just seems like it. This unfortunately is the orange peel looking cellulite that is noticeable at any time, standing or sitting. This is a more severe form of cellulite because the fat cells are protruding through the dermis so much that they are always visible. Not good. Ok, now that we know what types of cellulite we can have. Lets explore some solutions to this problem. The solution for dermo-panniculosis derformans is to begin a weight loss program that will be adhered to for at least 6 months. That will be enough time to lose some weight and have your cell structures become used to not having the need to hold onto its fat storage. The goal here is to reduce the size of the fat cells in the body because we cannot get rid of them altogether. Youre body is primed to release the fat stored in its cells in a consistent manner. Taking a Supplement with Omega 3 fatty acids will allow youre body the chemicals, or good fats it needs to then shed the bad fat which cellulite comes from. It goes without saying that exercises like squats, and lunges of repetitions 8 or less should be incorporated into youre workouts. In this case you want heavy weights and low reps
www.FitnessExpertNetwork.com - 1166

to really build muscle in the buns to fight off that cellulite and fat. Adding 5 pounds of lean muscle will go a long way in increasing the metabolism and making it easier to keep bodyfat and weight off the body. Plus it will really tone and shape the female figure to a more toned, sexy looking appearance. The cellulite Status protrusus cutis is a little bit different fish to fry. With this type (remember visible when pressed or pinched) hydration is the key. Water not only helps with digestion, it helps your skin cells and consequently cellulite. So think at least 75 ounces of water a day. In addition, receiving lymphatic massages will also help this type of cellulite. So there you have it. A more detailed explanation of what cellulite is instead of hearing the you have cottage cheese thighs that everyone hates. Now that you are armed with how to conquer cellulite lets hear about victory. Take on more lunges with weights and start drinking plenty of water. Get to work because we want to hear about youre success story!

About the Author


Timothy Kret is the owner of Bodylines Fitness in San Diego, CA. He works with clients that want no gimmicks, games, or hassles, only answers and results. Find out why at www.bodylinesfitness.com

www.FitnessExpertNetwork.com

- 1167

Five Secrets About How To Get An Eye-Catching Beach Body Fast!


By Todd Elliott
Beach Body Secret # 1 Put a stop to storing new body fat! It amazes me how many people start an exercise program to lose weight yet end up just packing on some more new fat later that day or the next. So the number one goal should be to first stop storing new body fat. You can do this very easily by eating small, balanced meals or snacks every two to three hours. There are multiple reasons why frequent feedings not only boost metabolism but also prevent your body from storing new fat. Frequent eating conditions the body to use fat for energy because the body used to getting fuel and doesn't need to or tend to store is much fat. Part of it is because it doesn't worry about when the next feeding will be. I'm sure you've probably heard of the starvation mechanism and know what it is - basically the longer you go between feedings to worse it is as your body slows down the rate at which it is burning fuel to conserve energy. The body is then more likely to hold onto the food as body fat just in case it has to go another long extended period of time without food. By eating smaller and more frequent meals and snacks, you greatly decrease the chances of providing too many calories at one time and therefore make it much less likely that you'll store any new fat. Beach Body Secret # 2 Keep your workouts, short and sweet! I know you're busy as most people are and you don't have time for marathon-style workout sessions 3 to five times a week. Most people don't need to exercise that much or that often and nor do you. Short bouts of exercise are as effective as and sometimes even more effective if done progressively than traditional exercise routines. The reason is that these short miniworkouts can be done daily (even multiple times per day) and this gives your metabolism a boost more frequently. Just 10 to 15 minutes of moderate to high-intensity cardiovascular or aerobic exercise every day will increase blood flow and circulation, burn some extra calories, and most importantly give you that little boost. Another reason is short mini-workouts are more convenient and practical for most people. Even if you have no equipment at home you can still get that all so important boost in metabolism. Here are just a few ideas:

www.FitnessExpertNetwork.com

- 1168

1. Run upstairs and walk back down run - repeat that for five or so minutes and you'll be exhausted. Plus, you'll totally elevate your metabolism and increase blood flow and circulation and have you feeling great! 2. Perform 10 minutes of calisthenics (jumping jacks, kick butts, high knees, jog in place, mountain climbers, etc) 3. Take a quick 10 minute power walk. Walk nearly as fast as you can and over time try to increase your distance and/or speed Mini-workouts can work extremely well so don't be afraid to experiment. Beach Body Secret # 3 Your workouts must be progressive! Training progressively with strength training is probably one of the most important forms of exercise you can do. Plus, this principle applies to all forms of exercise and fitness. So when you're talking about reshaping the body, boosting metabolism, and burning off that excess body fat, you have to ensure that nearly all of your workouts are progressive in nature. Give the body a reason to change! Just because you go to the gym and do strength training a few times a week doesn't mean anything - you have to provide a stimulus or reason for the body to make improvements. The number of sets and reps doesn't matter, what matters is that the muscles and systems are subjected to a greater than stress than what the muscles are used to. Here are some general guidelines: one to three sets per exercise, as many reps as possible in good form on each set, perform slow controlled reps to maximize muscle involvement, change exercises frequently, etc. Beach Body Secret # 4 Keep your body well hydrated! Fat metabolism is directly affected by how well hydrated your body is. People totally underestimate the effective that water has when it comes a fat loss and also on overall health. Over 70 percent of the processes that happens in your body take place in water. Certain things like organs can't function optimally without enough water. There's still a debate on how much you need and I don't think anyone will ever know for sure but to play it safe I would recommend you strive to drink at least 4 cups or more each day - and NO!, tea and juice don't count. Yes, they have water but they also often have sugar and other ingredients that actually limit the amount that is absorbed and used. Beach Body Secret # 5 Get a tan! The Florida sun is very intense. With that in mind, you should start your color quest at a tanning salon. The salon staff can educate you on the benefits. Before
www.FitnessExpertNetwork.com - 1169

attempting to lie out in the sun, be smart and get a base tan in a salon first. This way, minimize the chance that you'll burn your first day in the sun. Having a nice tan, enables you to display all of your hard work and lets others appreciate your dedication to having a fit body. If I can be of any assistance to you, please don't hesitate to call or email me. I will be happy to speak to you and give you my recommendations. Visit my site for more tips at bodbytodd.com or email me at todd@bodbytodd.com or call me at (407) 927-FLEX (3539). I am also available for one on one training sessions. If you feel that you need my help, contact me and we will set up a consultation.

About the Author


Todd Elliott is a certified personal trainer located in Orlando, Fl. He is a former Mr. America. His website is http://www.bodbytodd.com

www.FitnessExpertNetwork.com

- 1170

Discover The Fat Loss Secrets of a Natural Bodybuilding Champion


By Todd Elliott
Dear Friend, I have been a competitive natural (no drug use) bodybuilder since1987. I have used many fat loss techniques to drastically transform my physique and reduce my body fat in a matter of weeks to prepare for a contest. I wrote this report for one reason TO SHOW YOU HOW TO LOSE UNWANTED BODY FAT FAST. PERIOD! To attain incredibly low body fat levels quickly, many all-natural, professional bodybuilders like myself, use a few simple dieting concepts that remain relatively unknown to the general public. Most people believe that they must be a "bodybuilder" to use this information, but that simply is not true. You DO NOT have to be a bodybuilder to get great results from these techniques. Anyone who wants to lose body fat can use their techniques to lose body fat at an unbelievable rate! THE NOT SO GOOD WAY TO LOSE FAT If you just need to lose a few pounds, then you will probably not want a diet that is too extensive. Though I do not recommend them, most people in this situation usually go on some sort of "fad" diet that will cause them to lose weight from a reduction in calories. These diets do work, but you should be aware of the problems that come along with them: First Studies have shown that the majority of people, who use these diets, will gain the weight back. Often times, they will gain back more than they lost. This is a consequence that most people do not consider. They drink a weight loss shake, or eat a special food for a few months and lose a large amount of weight, but what happens when it's time to go back to regular food? Most people usually start gaining weight again. Fad diets will definitely help you lose weight quickly if you eat their foods, but what happens when you go back to the real world? You will most likely go back to your old eating habits. You cannot remain on that type of diet forever, and sooner or later you will have to face real food again. They do not prepare you for this. Most fad diets work. The question is only how long can you maintain the results. Any successful weight loss will require a permanent change in eating habits. A good program should not only help you lose fat, it should also help you to develop the correct eating habits necessary to maintain your new body.
www.FitnessExpertNetwork.com - 1171

Second You will lose more muscle mass than body fat. Now, you may say, "It does not matter as long as I'm thin", but understand that muscle burns more calories than fat -- this helps to keep your metabolism elevated. Muscle also gives you a shapely, firm and more defined physique. If you end up with less muscle than when you started, you can bet that your metabolism has been slowed a great deal, which, in the long run, means your body will be burning fewer calories and storing more fat. Ultimately, you may get down to the weight that you desire, but you will have more body fat, less muscle mass and no muscle tone. This is why people who have a history of dieting off and on (yo-yo dieting), will lose weight and look thinner, but still remain very soft or "jiggly". You know them because of their waving triceps. This type of dieting is notorious for weakening the immune system. THE BEST WAY TO LOSE FAT Honestly, if you are tired of being overweight and "soft," or if you desperately just want to develop your "eight pack," then you must educate yourself and get serious about changing your body. It has to become a priority in your life (at least until you reach your goal). There are no quick fixes, however if you use the right information, you will be able to make dramatic changes to your physical appearance in a very short period of time. For the last few years, I have been researching ways to gain muscle and lose body fat. During that period of trial and error, I have learned to follow those who have been successful and losing fat and gaining muscle. Natural bodybuilders have been successful in losing body fat while maintaining their muscle mass for years. Their techniques work, plain and simple! SMART EATING HABITS All bodybuilders know that the first key to gaining muscle and losing fat is eating correctly. When I say eating correctly I mean not only the correct amount of calories, but the correct amount of protein, fat and carbohydrates taken at the correct times. In the past, I would just skip over this part. It seemed too difficult to grasp. That was a mistake. Your diet is the single most important element of a successful fat loss program. It should be geared to maximize fat loss, while minimizing any muscle loss. Here are a few key points to remember: EAT MORE OFTEN To lose fat you have to eat! DO NOT starve yourself. Your body is designed for survival, and part of its survival mechanism involves storing and holding onto body fat to be used in times of food shortages. If you make it a habit of not eating, or eating only a small

www.FitnessExpertNetwork.com

- 1172

amount of calories each day, eventually your body will think that you are in a time of famine a begin to slow your metabolism. Your body is just trying to conserve energy (calories) because it is getting so little nourishment. Your metabolism determines the rate, at which your body burns calories, so if you have a fast metabolism, you will burn a lot of calories without much effort. If you have a slow metabolism, it will be very difficult to burn calories - especially fat calories. Your body will always slow your metabolism in response to low calorie dieting. Here is a sample meal plan Time 8 am 9 am 10:30 am 1:30 pm 4:30 pm 7:30 pm 10:30 pm Meal Whey protein powder, vitamin C (1,000mg) Workout Meal [egg white omelet] with Glutamine, and vitamin C Meal 3 [5oz chicken breast, 1 cup of brown rice, small salad] Meal 4 [snack] Meal 5 [6oz of tuna, 1 cup of vegetables] Whey protein powder, vitamin C and Glutamine

To avoid this, you simply must eat. Unfortunately, eating three meals per day will not cut it! It does not provide your body with the constant flow of nutrients and energy it needs increase your metabolism and burn fat. Ideally, you should strive to eat 5-6 meals evenly spaced throughout the day. EAT FEWER CALORIES Your diet should create a mild caloric deficit. In other words, your body should burn off more calories than you take in. After your body has used all the food calories for energy, it should (in theory) turn to using your fat cells for energy. However, as I stated earlier regarding fad diets, this is not always the case. Without resistance training to stimulate muscle growth, and diet manipulation to prevent muscle loss, your body will turn to using muscle cells for energy instead of fat cells! Anyone interested in losing body fat, should begin by eating around 10-12x their bodyweight in calories. Eating six meals each day, weight training and cardio will help to increase your metabolism. Because of this, everyone will have an initial loss of weight, and then the results will begin to taper off after a couple of months. What you must do it stick with the diet and be consistent. The fat will begin to come off again if you do not quit. After about 6-8 weeks you will have to change your program since your body will have adjusted itself to the calorie levels and it will have also made the diet much less effective by slowing your metabolism. This is where cycling your diet will be beneficial.

www.FitnessExpertNetwork.com

- 1173

EAT MORE PROTEIN The ideal fat loss diet contains moderate amounts of fats, moderate amounts of carbohydrates and large amounts of protein. Protein helps to build and repair muscle, and it also aids in increasing your metabolism and enhancing your immune system. To promote maximum muscle growth and repair, you should try to eat at least 1 gram of protein per pound of bodyweight. Some good sources of protein are lean meats, egg whites, whey protein and soy protein isolate. I recommend starting with a diet that is around 40% protein. Many of you may worry that this amount of protein is too much or harmful. And I understand your concerns. However, since everyone is different (size, weight, metabolism, physical stresses, lifestyle, etc.) it is almost impossible to have a standard number. I believe that any amount over 2x your bodyweight is too much, however, that is a matter of opinion, and so are all of the answers you will get to this question. Most doctors will also say that you are eating too much protein. "All that protein is not necessary", they say. They are however assuming that you are an average (sedentary) individual. They do not take into account demanding physical activities like weight training, which put strains and stresses on your body that the average person does not have to deal with? It is true that large amounts of protein can put a strain on your kidneys. Ammonia and urea (waste produced by protein assimilation) are removed from the bloodstream by the kidneys and liver and excreted in the urine. When you have a lot of these waste products in your system, your kidneys will have to work harder to keep your system clean. Those with a history of kidney or liver problems should probably not be on a high protein diet. If your kidneys cannot efficiently remove any excess production of ketones from your bloodstream it will increase your blood acidity, which can lead to other problems. Because your liver is also involved in the process of metabolizing protein, if it is not functioning properly, high protein diets can cause further problems due to the added strain. EAT MORE FAT Yes, that's right, fat! I know what you are going to say -- "My doctor said that my cholesterol level is too high and I should eat a low fat. . ." Sound familiar? You have to understand where your doctor is coming from. Most people in the medical profession tend to be on the overcautious side. If it's not a fact among their peers, it will be dismissed by them. However, many techniques that bodybuilders, weightlifters and athletes use to gain strength and weight have not been proven the medical community, so they consider them ineffective. For example, most physicians still argue that steroids and hormone supplementation does not increase lean body mass, because there has been no study on this levelbut bodybuilders know differently.
www.FitnessExpertNetwork.com - 1174

Saturated fats (found in all animal flesh, eggs, and some vegetable oils) will raise your LDL (bad cholesterol) level. This is the stuff that clogs arteries, but impossible to cut out of your diet completely. Saturated fats are the cause of many illnesses like heart disease, and cancer, so beware. However, Essential Fatty Acids (EFA) is unsaturated fats that are necessary for thousands of biological functions throughout the body. Since they cannot be manufactured by the body, the must be provided by your diet. Essentially, these are the only fats you will ever need. There are two types of EFA's, they are linoleic acid (omega-6) and linolenic acid (omega-3). Linoleic acid is primarily found in oils like canola, sunflower and safflower. Linolenic acid is found in cold water fish. It is also found in linseed oil. Oils that contain both fats include evening primrose, borage and my favorite, high lignen flaxseed oil. These fatty acids not only help increase testosterone production, they aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production. Having high cholesterol levels does not mean that you will have coronary or heart problems in the future. About half the U.S. adult population has total cholesterol levels less than 200, which is considered desirable. But it is a fact that just as many heart attacks occur among people with total cholesterol levels less than 200 mg/dL as occurs among individuals with total cholesterol greater than 300 mg/dL. To avoid heart or blood vessel problems in the future, it is recommended that you concentrate on RAISING YOUR HDL levels instead of concentrating on lowering your total cholesterol. USE NUTRITIONAL SUPPLEMENTS There is a lot of hype in this industry. Some supplements are a complete waste of money, but there are also a few great products out there that can really help you - if you have the correct diet and training program in place. The key word here is "supplement". They supplement your existing diet and training program. If you are not training and eating correctly then they will not help you. You will be wasting your money! Supplements are not a substitute for proper nutrition and training. The supplement that has helped me to lose the most fat has to be whey protein powder. This product helps me to get my required daily protein amount without having to eat a lot of animal products like beef or chicken (though I do eat a lot of chicken). It is also very quick to drink and can be mixed with a variety of foods or liquids. In this respect, it is much better than meat or poultry; not to mention far more convenient. Two other supplements that I advise everyone to use in their program are Vitamin C and the amino acid L-Glutamine. The vitamin C aids in connective tissue repair, while the glutamine helped to strengthen my immune system, maintain cell hydration and protect against muscle breakdown. THE SECRET TO GETTING AN EIGHT-PACK IS DIETING!
www.FitnessExpertNetwork.com - 1175

If you ever want to see your "eight - pack" of abs, DIETING is the only way! Many people will dispute this, but I'm sorry, it's the truth. No amount of crunches, ab gadgets or special hanging abdominal exercises will make your abs magically appear. You cannot spot reduce. In other words, you can't burn abdominal fat simply by doing abdominal exercises. Your body doesn't work that way. Go to any auction site on the web and you will see hundreds of those fancy ab machines for sale. Why do you think that is? It's because they don't work. If they did, do you think people would be trying to get rid of them? If fat is covering your abs, implementing a consistent fat loss diet, coupled with moderate exercise is the only way to reveal your "six-pack". I used to work my abs almost everyday. Doing unusual and difficult exercises -- trying to make them appear, but they never did. It was not until I start dieting correctly that they finally began to reveal themselves. During my fat loss program, I only worked my abs by performing crunches (yes, regular crunches) 3 times per week, before my weight training session. To be totally honest, 3 times a week was too much. Your abs are just like any other muscle, and technically should be worked no more than twice per week. Even though I know it's not helping me, I still work my abs 3 times per week -- it just makes me feel better (I'm human) -- but no more than that. No matter how many times I say this, it will not sink in with most people. They will still continue to look for that magical abdominal exercise, or secret product. Here's the secret -"Abs are made in the kitchen, not in the gym!" Consistent Exercise (Aerobic and Resistance) To accelerate your fat loss and increase your muscle mass, you need to train with weights. The benefits of weight training are so positive, that I cannot understand why everyone is not doing it. For example, it helps to increase your muscle mass. This is essential because muscle burns more calories than fat, so the more muscle mass you have the faster your metabolism. Weight training also tones up your existing muscle, giving you a shapelier silhouette. With the right exercises, it can broaden your shoulders, trim your waist, lift and tighten and lift your butt, tone your thighs and broaden your chest. As an added bonus, weight training also helps to strengthen your bones and tendons, which is essential for helping to prevent injury as we age. USE FREE WEIGHTS NOT MACHINES Not only did I have to change my diet, but I had to learn the correct way to weight train for muscle mass as well. In the past, I was using mostly machines, and had no reason to use free weights. This was a mistake.
www.FitnessExpertNetwork.com - 1176

The only way to gain muscle mass quickly is to use free weights. Most machines are a waste of time and they give you a false sense of strength. Pro bodybuilders and Olympic athletes do not use many machines - they use free weights almost exclusively! DON'T OVERTRAIN I also had to stop training so often. Some people still believe that the more training means more muscle and increased fat loss. Not true. It doesn't work that way. Working out too often does not allow your muscles the necessary time to recuperate. Not only will you not gain any muscle, but you will be setting yourself up for chronic injuries from over training. Improper diet and over training are two reasons why most people never get beyond an average physique. I see people at the gym that workout 5-6 days per week for 2 hours or more each day - but they always look the same. For my program, I worked out 3 times per week, working my upper body twice per week and legs once. I kept my workout between 45 to 75 minutes and concentrated on exercises that worked large muscle groups like bench press, squats, dead-lifts, pull-ups and dips. I used heavy weight (weight that was challenging for me), and low reps. I rested 2 minutes between sets and increased the weight after each set. My body adapted quickly to specific workouts so I had to change my parameters (sets, reps, tempo, and exercises) frequently (usually every 4-6 weeks).

Below is an example of my first workout: Monday (Legs) Wednesday (Chest, Shoulders ,Triceps) Friday (Back, Biceps) Squats leg extension superset Calves 4 strips sets Abs Crunches (4 sets of 50) Shoulder press side raises superset Tricep pushdowns

Flat bench press incline dumbbell flies superset

www.FitnessExpertNetwork.com

- 1177

Abs Reverse incline leg raises (3 sets of 45) Wide grip pull-ups lat pull downs superset EZ bar bicep curl incline dumbbell curls superset Abs Crunches (4 sets of 50) Notice that my workout days are the normal Monday, Wednesday and Friday. It does not matter which days you choose. At the time, these were the only days I had available at the time. I believe that one of the most important benefits of weight training is more psychological than physiological. It not only is one of the best stress relievers around, it gives you a sense of accomplishment and pride after each workout. After I workout, I always feel as if I actually "got something done today!" PEFORM AEROBIC EXERCISE REGULARLY To shed the fat quickly, aerobic exercise is essential -- it is not an option. Many people will begin to see results just from this alone. It not only helps to burn fat and calories during the actual time you are exercising, but it also elevates your metabolism for hours afterwards. This leads to greater calorie burning and fat loss throughout the day. Any exercise that elevates your heart rate for about 30-45 minutes will do. I prefer riding a stationary bike, but many people prefer running, climbing stairs, aerobics classes or boxing. When choosing an exercise, make sure that it keeps your heart rate elevated consistently without breaks. Some "stop & go" sports like basketball or football, are not adequate candidates for our purposes. These games have too many pauses, breaks and periods of low activity. They will not keep your heart rate elevated long enough to burn much fat or elevate your metabolism. It is not the simple fact of doing the cardio that will increase your fat loss, but when you do it and what you eat. The only time you should be doing cardio for fat loss purposes is first thing in the morning before your first meal -- this is when you burn the most fat. Any other time should be considered recreational.

www.FitnessExpertNetwork.com

- 1178

The pace should be moderate otherwise you would be working towards cardiovascular endurance, not fat loss. After about 4 weeks of this, you can then add interval training into the mix to change things up. This is when you do one minute of normal intensity, then one minute of high (almost max) intensity. You alternate this for 30-45 minutes. I know aerobics instructors who teach 5-6 classes per week, but are still soft and overweight. You would think with that much cardio exercise, they would be ripped. They are not because their diets are not correct and they do not train at the correct times for fat loss. If you are a beginner, start out slowly. Exercise at a moderate pace for about 20 minutes, no more than three times per week. Keep your heart rate around 120-140 beats per minute. Eventually your goal will be to work up to 30-45 minutes of moderate-high intensity cardio 3-4 times per week. BE CONSISTENT This can be the difference between success and failure. Just wanting to lose weight is not enough. You have to be willing to put up with the temporary inconveniences that come along with fat loss dieting. However, if you really think about it, anything in life that is worth having will cause some inconvenience before you get it. If it's not a priority, then fine. Stop fooling yourself, and wasting your time. And most of all, stop whining about losing weight, and get on with your life. But, if you really want it, then make it a priority in your life, and do it. There should be nothing standing between you and your goal. Until you reach your desired body, you should be living, breathing and eating fat loss. Here's a summary of the fat loss concepts I recommend: Eating Habits To lose body fat you must eat fewer calories than your body burns off, so EAT LESS -- but you must NOT starve yourself, otherwise you will lose more muscle than fat! Start eating 5-6 meals per day (space them out to about one every 3-3 1/2 hours). You are eating more often, but not necessarily more. Increase your protein intake. Without protein your body cannot build new muscle. Protein also helps to increase your metabolism which burns calories. Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day. Limit your carb intake to less than 500 per day. Training Keep your workouts under 60 minutes. Concentrate on compound exercises that work the large muscle groups.
www.FitnessExpertNetwork.com - 1179

Use moderate to heavy weights with low reps, rest 2 minutes between each set. Do only 2 (maximum 3) exercises per body part. Train no more than 3 times per week, working each body part only once per week. Include some form of cardiovascular activity in your program. This will not only help to burn calories, but it will elevate your metabolism for hours afterwards Perform aerobic exercise 3-4 times per week Rest After years of helping people transform their bodies, I can honestly say that anyone can make a significant change to their health and appearance in as little as 12 weeks. You can do the same if you follow these four simple steps: 1. Decide on a very specific goal. The only way to get to your goal is to know exactly what you want Whether is a look, a weight or a dress size, know what you the end result to be. 2. Educate yourself. You must learn the best way to build a house before you start building. Otherwise you will be wasting your time and effort. 3. Plan and organize yourself. You must put all your great information into a training program that you will be able to follow everyday. 4. Carry out your plan. Follow your plan consistently, without fail until you reach your goal. Are You Ready? If you've been thinking of getting in shape and losing a few unwanted pounds, then what's stopping you? Do you think that you can't lose weight? Have you been told that you can't change your body because that's your natural genetic make up? Its all Bull****. Don't believe it. Losing unwanted body fat is not difficult. It's just a matter of consistency. Body transforming, appears more difficult that it actually is simply because most people either expend too much energy doing the wrong things, or they just give up because they cannot make the necessary lifestyle changes needed. Well, if not now, then when? The facts are, more than 59% of the adult population can be classified as clinically obese. Men are considered obese if they have a body fat level that is over 30%. Women are classified as obese if their body fat level is over 35%. This year, more than 300,000 men and women will be sent to an early grave because of the damaging effects of being overweight.

www.FitnessExpertNetwork.com

- 1180

Being a victim of a chronic disease like type 2 diabetes, hypertension, strokes, heart attacks, heart failure, prostate cancer, gall bladder disease, gout, sleep apnea and a host of other obesity related illnesses can be avoided, by adjusting your diet and adding a little exercise to your weekly routine.

About the Author


Todd Elliott is a certified fitness professional located in Orlando, Florida. He is a featured writer for Natural Awakenings and Natural Bodybuilding and Fitness Magazines. Visit his website at www.bodbytodd.com

www.FitnessExpertNetwork.com

- 1181

5 Surefire Ways to Fight Fat Fast


By Travis Speegle
As the waistline of America continues to grow at an epidemic rate, we are faced with a growing number of health concerns related to our accumulation of body fat. Typical in a free-market economy, there are growing numbers of marketers ready and willing to provide you with the magic bullet that will cure your weight problem quickly and easily, for only 3 easy payments of course. Lets cut through the some of the market driven BS around Fat Loss and look at a few methods that just plain work. No purchase required. Pay Attention Regardless of public perception, or what you would like to believe, you gain weight because you eat too much. You could eat the healthiest foods in the world, but if you eat more than your body can use, you WILL gain weight. Before you start worrying about the quality of the foods you eat, you need to pay close attention to everything you put in your mouth. A great deal of weight gain is simply a result of mindlessly munching away at whatever food happens to be in front of you. This is even more prevalent when you are doing other things, like socializing or watching TV. Whole Foods Whole, unprocessed foods such as fruits, vegetables and whole grains contain more of the nutrients your body needs packaged in the way that they can be best utilized. These foods are also considerably more bulky than the processed alternatives, meaning you can eat a larger volume of food for fewer calories Its a lot easier to control youre portions when you eat more nutritious foods. Your body gets what it needs and youll feel satisfied faster. Water Most Americans live in a state of mild dehydration. This is a bad thing. As it effects the way all of your bodys systems work together, including the processing of food. In many cases you will feel hungry as your body is telling you to eat in hopes that it can find more water from your food. Drink pure, clean water every 15 minutes throughout your day. You will easily exceed the 8 recommended glasses a day, your body will function better, and you will eat less.

www.FitnessExpertNetwork.com

- 1182

Move! Get up, get out of your chair and move yourself more often. Every time move, your body uses energy or calories. Your body gets energy (calories) from food and stores the excess primarily as fat. Therefore, the more you move, the more of the energy you take in will be used. Get up at least once every hour and walk around for 5 minutes or better yet, pick your favorite exercise from the STOP WORKING OUT! Program and do a set or two. You will find that you feel better throughout the day, youll avoid that tired afternoon crash and before you know it youll even be losing fat. Build Some Muscle Did you know that an extra pound of muscle added to your body will burn an extra 50 calories per day? If you did nothing other than add 5 pounds of new muscle to your body, you could lose a pound of fat every 2 weeks. Thats 26 pounds of ugly, nasty fat you would lose in a year without dieting! If there is a miracle formula, this is it! Youll get stronger, move better, have more energy, sleep better, and your aches and pains will feel better. And, thats just for starters. Were not talking about becoming a body builder, or spending your life in the gym. Im talking about a small change that will make a HUGE difference in your life over time. Just go out and gain some muscle. Youre probably thinking, how do I do that? First, make it a priority. Start thinking about gaining muscle. Next, find a program of progressive resistance training that looks like something you can do. You can hire a trainer if that makes you more comfortable. Or, you can find a self guided program that you can do at home or at the gym, similar to the program outlined in STOP WORKING OUT! Whatever you do commit to it and make it work for YOU. It really is that easy.

www.FitnessExpertNetwork.com

- 1183

About the Author


Author of the best selling fitness book "STOP WORKING OUT!" and the 100% successful "STOP DIETING!" nutrition program, Travis Speegle has been delivering simple, effective solutions to complex fitness, business and personal performance challenges for over 17 years. Discover the secrets to unlock your unlimited success at http://www.StopWorkingOut.com

www.FitnessExpertNetwork.com

- 1184

Do What You Know!


By Travis Speegle
As a consultant and a coach, I find times when I recognize a similar message or problem among a majority of my clients. This isnt a new problem, but I recognized its prevalence today. I was giving a client some very basic advice, when he said, yeah, I already know that. Im sure he had heard it before and probably knew exactly what I was suggesting he do. The problem is he wasnt doing it! In todays world we have endless amounts of information available about nearly any subject imaginable. When it comes to Fitness and/or Business Success there we are subjected to thousands of messages a day that claim to offer a better, faster, cheaper, magic solution to your challenges. You can spend your whole life searching for that one thing or the perfect solution and never find the success youre looking for. Ill let you in on the biggest secret of success.... That one thing, the magic pill Its not out there to be found! Im going to go out on a limb here and tell you that YOU ALREADY KNOW WHAT TO DO! The first step in creating a successful system, in any endeavor, is simply doing something. As you set an idea in motion, there is something that you inherently know about the project. Do what you know first! If you are starting a weight loss program you probably know that you will need to eat better and move more. Great! Start by doing that. You dont need some elaborate plan before you can get started. Replace your daily serving of fried chicken with grilled chicken and walk up the stairs instead of using the elevator. You already know that, so just DO IT! Want to write a book? You know that youll need to get some of your ideas written down, so DO IT! It doesnt matter what youre setting out to do, there is something you already know about it. Do those things first! Nothing is more magic for creating successful outcomes than action.

www.FitnessExpertNetwork.com

- 1185

Once you are moving in toward what you want, then you can learn more about what youre doing so you know what to do next. This pattern of action creates momentum, which will keep you moving in the right direction and insure long term success. Quite honestly, this is the point at which a coach or consultant will be most beneficial to you as well. Once you have committed to taking action and doing what you know, a partner in the process can help you continue to learn, define and refine what you know so that your actions can become even more effective. Even the best coach in the world cant create success for you.... Your actions determine your outcomes. Stop looking for magic answers and START DOING WHAT YOU KNOW!

About the Author


Author of the best selling fitness book "STOP WORKING OUT!" and the 100% successful "STOP DIETING!" nutrition program, Travis Speegle has been delivering simple, effective solutions to complex fitness, business and personal performance challenges for over 17 years. Discover the secrets to unlock your unlimited success at http://www.StopWorkingOut.com

www.FitnessExpertNetwork.com

- 1186

How Do You Measure Up?


By Travis Speegle
So youve been training diligently for several weeks. You show up for you training sessions, work hard and feel like youre making great progress. Then you step on the scale, and your coach brings out the tape measure. WHAT?! Nothing has really changed!??? The scale says your weight is just about the same, and the tape measures those telltale locations around your body nearly the same as when you started. How can that be? Quite honestly, this is very common. We live in a society that expects instant results, miracle cures and big rewards for any effort. Your body doesnt always work that way. Youve spent many years creating your current physical condition, and your body has adapted to surviving under those conditions. For most people, it takes some time to convince your body that its going to be better off letting go of that excess fat and retaining lean muscle tissue. This time of convincing is all part of the process and is completely normal. I understand that it can be frustrating, but remember you are asking your body to make drastic changes. This is one of the reasons I really dont like taking measurements too often. The disappointment of reading numbers that dont meet your expectations can completely derail a successful fitness program. All too often, people will just give up at this point, and add another program to the list of things that doesnt work. There is a better way. All processes of change take time. For some it takes a little longer than others. But one quality reigns supreme in creating the changes that you really want over the long term Consistency. Staying the course is the prime factor in being successful with your fitness program. Finding ways to recognize or measure your success along the way is the key to staying motivated and focused. In terms of measuring short-term success we are far better off to minimize the use of quantitative indicators like measurements and scale weight, and focus on more qualitative measures of progress. Some solid qualitative indicators are; energy levels, decreased aches/pains, quality of sleep, ease of movement/increased range of motion, increased training loads/intensity, overall wellbeing. I like to take pictures of my clients because many times you can see visible differences in a picture that wont be indicated on the scale or by the tape. These are indications of qualities that have improved, even though the quantities have not yet changed.
www.FitnessExpertNetwork.com - 1187

If youve had disappointment with the changes in your numbers, start looking for some of the qualities that have improved as a result of your efforts. Ask a close friend, relative or coach what theyve noticed about your improvements, or simply take a picture and compare it to a picture taken before you started your exercise program. Find a way to consider yourself successful now, and it will be easy to keep moving forward. Stay the course, make necessary adjustments along the way and the journey will prove successful.

About the Author


Author of the best selling fitness book "STOP WORKING OUT!" and the 100% successful "STOP DIETING!" nutrition program, Travis Speegle has been delivering simple, effective solutions to complex fitness, business and personal performance challenges for over 17 years. Discover the secrets to unlock your unlimited success at http://www.StopWorkingOut.com

www.FitnessExpertNetwork.com

- 1188

Summer Is Almost Here! - There's Still Time to get into Swimsuit Shape for This Summer
By Travis Speegle
Summer is here! Its not too late. I hear the same thing each and every year. Summer just snuck up on me again, and I need to lose my winter coat Around here, it literally happens overnight. One day rain, the next sunny days with temperatures in the 90s. So I can almost understand how many people thought they had more time to get into swimsuit shape. It would have been nice to be thinking about this a couple months ago, but if youre a procrastinator, like me, we can get started today and have you back in shape before summer kicks into high gear. Stop! Put away the excuses! Put down that Pepsi and potato chips and lets start making some positive changes. Here are a few things that you can do right away that will absolutely, positively get you headed toward a lean, fit physique that you cant wait to show off. Step 1 Believe that you will create the body you really want quickly. This is often overlooked, but very important. Create a crystal clear mental picture of how you will look and feel in the coming weeks and months. Imagine looking in the mirror and seeing exactly what youve always wanted to see. How do you look? How do you feel? You can do it. You will do it. And its going to happen fast! Step 2 Schedule 20-30 minutes a day 4 to 5 times a week to train. Extraordinary results absolutely require consistency. Getting your training time booked into your schedule and making it a top priority will insure your success. Step 3 Create a program of progressive, high intensity resistance training coupled with activities to enhance muscle recovery. You need to stimulate your body to adapt to greater volumes of work in each successive training session. In other words, you will do slightly more (more reps, more sets, or more resistance) each time you repeat the same exercise. Step 4
www.FitnessExpertNetwork.com - 1189

EAT! To facilitate rapid and lasting change of your metabolism and body composition, you need to properly fuel your lean tissue and starve the fat. The best way to do this is to eat small, balanced meals about every three hours or 5 6 times per day. Split up your total daily caloric intake evenly across your 5 daily meals and make sure that each meal contains a source of complete protein and fiber. Start your day with a good meal first thing in the morning. Now, I know that for some these guidelines are exactly what you need to actually use what you know about exercise and nutrition to finally start achieving great results. Thats great, get started right now and keep me posted on your progress. I also understand that you may asking what exactly do I need to do in terms of training and eating? For you Id like to mention a few tools that will greatly assist you in this, very personal, journey. 1. Open up your copy of STOP WORKING OUT! This book contains a very effective, full 12 week progressive resistance training with full illustration and description of the process. If you dont have a copy yet, its available in hard copy or e-book at http://www.stopworkingout.com. 2. If you need a more defined approach, designed specifically for you with multiple levels of accountability to insure the success of your program, consider enlisting the help of a professional fitness coach. In most cases, this will prove to be the fastest and most effective means of getting into "swimsuit shape" in time for this summer. If you happen to be in Northern California, I invite you to visit my Fitness Together website at http://www.stocktonft.com in Stockton, CA for a program that will guarantee results in time for this summer. See you at the pool.

About the Author


Author of the best selling fitness book "STOP WORKING OUT!" and the 100% successful "STOP DIETING!" nutrition program, Travis Speegle has been delivering simple, effective solutions to complex fitness, business and personal performance challenges for over 17 years. Discover the secrets to unlock your unlimited success at http://www.StopWorkingOut.com

www.FitnessExpertNetwork.com

- 1190

Health and Well Being Secrets

www.FitnessExpertNetwork.com

- 1191

"Can You Think Yourself Fit?"


By Alan Courtenay
Wouldn't it be great if we could attain the body of our dreams just by thinking about it? What if I told you that your mind actually plays the most important role in your success in getting fit? Sounds crazy, but it's true... Our subconscious mind has one all-important job, and it succeeds every time. What is this job? To prove that your beliefs are true. Note the wording here: To prove that YOUR BELIEFS are true. Not to point out what is actually true. Nope, though what a difference that would make. Your beliefs are the truth for your life. It is that simple. Whether or not these beliefs are in fact true doesn't matter. If you believe something to be true, then your subconscious mind will perceive the universe around you in such a way that makes this belief true. Here's an example, if you believe that in general people like you then when you meet a new person your subconscious will point out reasons why this person does indeed like you. You will interpret their smile and handshake in a different way than someone who has the belief that no one likes them. So how does this relate to your fitness level? If you have the belief that getting in shape is hard, that eating healthy is boring, or that weight loss is elusive then you will find getting in shape to be very difficult. If you think of yourself as a fat person, or an out-of-shape person, or just an average person then your subconscious mind will do everything in its power to keep you that way. Wow - isn't that amazing? Take a minute to let that sink in. The great thing about our subconscious mind is that we can train it to work for us instead of against us. All we have to do is change our belief. I'm sure you have heard the term "Believe and Achieve" - many schools have this painted on their walls and it is even printed on T-shirts. Well, the concept is absolutely true and when applied can bring success to your door faster than you thought possible. It won't help if you simply think that it 'isn't impossible' or that 'it could happen someday.' These aren't true beliefs. In order to have your desired result you need to truly believe with every fiber of your being that you will achieve this goal. If you are overweight then close your eyes and picture yourself fit. If you have fifty pounds to lose then think of yourself as fifty pounds lighter. You will always be what you believe yourself to be.

www.FitnessExpertNetwork.com

- 1192

I have to admit something...I believe that everyone who comes to me can and will get into the best shape of their lives. This belief is so strong that most often my clients also begin to believe in themselves, and amazing results are achieved. Want proof? Call me or come in today to get started on a personalized fitness plan that will change your shape and improve your quality of life. I believe in you - now it's your turn. Take the first step by contacting me today ? Because whether you believe you can or you can't... you'll always be right.

About the Author


Alan Courtenay is a certified master trainer in New York City. 2007 Personal Trainer of the Year. For more free fitness reports just log on to www.NewYorkFitnessExpert.com

www.FitnessExpertNetwork.com

- 1193

"What's Your Motivation?"


By Arthur Zanelli
It's the New Year! We are all excited to discard our old habits and start anew! It's resolution time and that means over 80% of Americans are going to start exercising and get in the best shape of their lives. The initiation of focus and motivation is staggering in the month of January, and the health clubs are buzzing. What you may not know is that 40% of these people you are bumping shoulders with at the beginning of the year will be gone by February. That's right. It doesn't take long before people discover all the reasons why they can't? make it to the gym. I decided to call Dr. Theis who owns a chain of personal training studios called VERT Fitness, and ask him his opinion on why there is such a drop off in gym attendance. And also what motivates people to stick with it, and what does that motivation cost? People really want to exercise Dr. Theis explains. Many times it's the frustration that gets to them. They walk onto the exercise floor and get intimidated or overwhelmed by the equipment. Additionally, he explained that people have a fear of hurting themselves and don't know what exercises to do to gain progress. These reasons among others, is why Dr. Theis started VERT. He wanted to provide and affordable alternative for people to get safe and effective results using a professional personal trainer. He explained that people often would pay $65 - $150 per hour for a personal trainer in addition to their membership dues. Once they couldn't afford the rates any longer, they would stop the program and quickly lose motivation. At VERT Fitness the average rate for an hour of personal training is $30 and there are no additional costs whatsoever. If you aren't supporting a sales staff and trying to take half of every dollar the trainer is making, you can offer fair rates. It is these companies that feel they are entitled to share heavily in the trainers profit. After talking with Dr. Theis, I decided to do some research on my own and find out why some trainers are paid more than others, and why people say they use personal trainers. Here's what I found: Top 5 Reasons some trainers are paid more than others 1. Time on the job 2. Additional training certifications 3. ?Status? or ?Celebrity? clients 4. Percentage shard with their gym is higher
www.FitnessExpertNetwork.com - 1194

5. Full client loads offer less availability and higher demand Top 5 Reasons people use personal trainers 1. Safety 2. Motivation 3. Accountability 4. Perceived results 5. Friendship The advantages to getting a little ?push? in the gym can mean the difference between lifechanging health and lifestyle improvements and life-altering health symptoms that you can never recover from. When looking for professional help to get to those fitness goals just remember, there are lower cost alternatives that will provide you with all of the necessary tools to feel better and look great! Jennifer Behling Personal Trainer and Dance Instructor in Santa Monica, CA Dr. Walter Theis Owner of VERT Fitness of Santa Monica, CA For more information and to learn more about VERT's (Velocity Enhanced Resistance Training) unique performance program check out www.vertfiness.com

About the Author


For more information, please visit www.VERTfitness.com

www.FitnessExpertNetwork.com

- 1195

LIVE LONG AND PROSPER


By Babe Mooney
As Spock said, live long and prosper. Thats a good goal. The question most often asked is how do I know what to do and when to do it? There are 3 components of getting fit and being health: nutrition, aerobic conditioning, and strength training. We all have a busy lifestyle, and as in anything that we want to do we must make (not find) the time. Is your health worth 1 hour a day? If you agree that it is then lets develop a plan and the time blocks to accomplish our plan. For the purpose of this article, I will briefly touch on nutrition and weight training, but my main focus will be a time savings aerobic conditioning tip. Step #A Nutrition. Erase the word diet from your vocabulary and replace it with nutritional meal plan. Your body needs proper fuel to perform properly and that is what being healthy is all about. Make a list of what you eat, when you eat it and how much you eat. Analysis how many calories are from clean (good) foods and how many are from junk foods. Set a plan to reduce the junk and increase the good. Good foods would be: veggie, fruit, lean meats, whole grains. Shop and prepare your foods for the week on Sunday, this should take about 2 hours. Of course there is so much more to it than that, but begin gather information; a certified trainer or nutritional expert can be a valuable resource. Step #B Weight training. Obviously in lifting weights you build muscle and one benefit of building muscle is that it will increase your metabolism which burns calories and reduces your body fat percentage. Lifting weights is crucial to fitness and being healthy. Knowing how much to lift, how long to lift, when to increase the weight youre lifting, and proper form is vital to a successful strength training program. Too many times people go into the gym unprepared and hurt themselves which set their effort way back, if not derail them totally. I strongly recommend working with a certified personal trainer, at least in the beginning until you know what you are doing. Step # C Aerobic conditioning. Typically when you hear aerobic conditioning or workout, you think of running, biking, fast walking, sports, and you would be correct. Most people who want to lose weight join a gym and do hours on the treadmill or the stair stepper. They get results at first, but then they plateau and have no idea why or what to do. They dont know about adaptation or progression. Again, a trainer can save you so much time, money and frustration. But here are some suggestions that will help you along the way.

www.FitnessExpertNetwork.com

- 1196

Choose an aerobic workout that you enjoy, you will stay with it longer. Realize that you have to get your heart rate into your target range to really be doing any good. A stroll is not the same as a fast walk or even running. The stroll is a good start, but increase your speed as your fitness level allows. Here is my time saving tip. If you are time challenged, I recommend you spend 3 times per week 30 minutes lifting weights and 30 minutes doing interval training. Interval training is a mixture of high intensity burst with low intensity periods for recovery. An easy example would be your stroll; you stroll for 5 minutes then burst into a sprint (fast walk at first) then back to the stroll until you get your breath (maybe 2-5 minutes) then sprint again. Repeat this pattern for 30 minutes. As you get more fit you will be able to maintain the burst longer and your stroll will be more of a fast walk. As you get more fit change it up, use the bike, the stair stepper, or other things. Interval training is an excellent compliment to weight training and increases muscle building and weight loss. In summary, 3 hours work out, 2 hours of meal planning; thats only 5 hours per week. As you get fit you will naturally want to do more so you can LIVE LONG AND PROSPER!!!!

About the Author


Babe Mooney is the owner of Fitness Together Arden Arcade in Sacramento, Ca. and is the feature writer for Health and Fitness Sacramento. Her website is http://www.ftardenarcade.com

www.FitnessExpertNetwork.com

- 1197

STOP THE INSANITY


By Babe Mooney
Have you been doing the same thing over and over and getting the same results? Or lack of results? Well, that is the definition of insanity? Maybe it is time for a change. But before we go there, we better discuss the problem so you will appreciate the solution. Have you heard the saying that, our bodies are machines? Its true in that you can program your body for results, but you have to have a good programmer; otherwise it will be a lot like watching a childs toy that you wind up, let go, and when it reaches the wall it is stuck, but keeps running until it runs down. Take Tommy, the treadmill runner, for example. Tommy joined the gym weighing 225 lb at 5ft 8in. He is 55 years old and has never really exercised before; his doctor finally scared him enough to motivate him. Since he had no exercise experience, he did what most people do, he joined a gym and went straight for the treadmill (to most people this is the least scary piece of equipment in the gym). He started walking 20 minutes 3 times a week and within 2 weeks he was up to a very fast walk for 40 minutes. At the end of 60 days he was running and had lost 18lbs. Tommy was ecstatic!! But then something happened; he kept running for 40 minutes, still 3 times a week and at the end of his 3rd month he had not lost any more weight. He decided he was in this for the long haul so he kept up the running. Another month went by and still no more results; he was stuck, he had hit the wall. So he started eating less, but that made him too tired to keep running so he cut back on the running. (Can you see where this is going?) Soon Tommy ran out of steam and stopped running and of course within a short period of time regained the 18 lbs plus 5 more. He started on a program, and like the childs toy; he ran into the wall and stayed there until he ran down. What was he doing wrong? The answer is quite simple, but most people dont have a clue. Our bodies need change!! Most people get bored with the same ol same ol and we want things to be shaken up a bit or we get bored. Well just like our spirits and minds need change; so do our muscles, otherwise they adapt to the work out and the results stop. Tommy needed a better programmer for his machine (body). If Tommy had been working with a quality certified trainer they would have known what to do long before Tommy reached the wall and would have changed up his program after the first 4-6 weeks and Tommys results would have continued. His trainer would never have allowed him to reduce his caloric intake, diminishing his energy. Dieting does not work. His trainer would have put Tommy on a properly balanced nutritional plan to help him lose weight yet maintain his muscle mass. Once Tommys fitness level had increased, a trainer would have put him into a resistance (weight lifting) training program in addition to his aerobic program. Unfortunately, Tommys story is all too common yet totally unnecessary. Anyone serious about getting healthy can and should hire a trainer even if it
www.FitnessExpertNetwork.com - 1198

is just to get a proper start and an education on how and what to do to succeed. When considering if you can afford a trainer; I recommend you consider the cost of not succeeding. So stop the insanity. Start getting results and stay away from the wall. A trainer does not cost too much; a trainer is priceless.

About the Author


Babe Mooney is the owner of Fitness Together Arden Arcade in Sacramento, Ca. and is the feature writer for Health and Fitness Sacramento. Her website is http://www.ftardenarcade.com

www.FitnessExpertNetwork.com

- 1199

"20 Ways to Boost Your Confidence"


By Bob Cochrane
20 quick and practical methods to boost your confidence, here we go: 1. Think about someone who is confident and act, talk and walk like him or her. Model their mannerisms and behavior. It works for them; it will work for you. 2. Smile a lot more. That doesn't mean putting a silly grin on your face! But smile when you walk down the street, when you meet people and generally be happier even if you're not feeling that way. 3. Learn from the past; don't beat yourself up about it. It's gone; it's never coming back. Instead learn from it for next time. 4. Buy yourself some new clothes, get your hair done, and treat yourself to something new. It will make you feel better and will give your ego a boost. 5. Are you prepared for situations? Are you prepared enough to meet any challenge that may come up? Are you prepared for that meeting, that presentation, that job interview, when you meet someone for the first time? If not, get to it. 6. Play to your strengths. Know what you are good at and expose yourself to these opportunities at every opportunity because you're good at it, you'll enjoy it and have more confidence. 7. Improve your weaknesses. Know and appreciate what these are and put a plan in place to improve them over time. 8. Learn how to say no to people. Don't be afraid, you've got nothing to be afraid of. Just watch the reaction on their face after you've said it the first time and there will be no going back. 9. Be positive. Look on the can do side of things rather than the can't do. Youve accomplished lots in your life and you will accomplish lots more in the future. 10. Be in charge of your thoughts at all times. What is a thought? It's just a question that you've asked yourself and the thought is you're answer. If you're thinking negative thoughts, you're probably asking a negative question. Change the questions to be more positive. 11. Whenever you feel a negative thought coming, STOP, THINK, and say is this really important in the grand scheme of things. A lot of the time it isnt. Many people in life major in minor things!
www.FitnessExpertNetwork.com - 1200

12. Do you let the words of others affect you? Do you mind what they think of you? Remember that no one can make you feel inferior without your consent. It's not what they say to you that are the problem it's what you say to yourself after they have stopped talking that's the problem. Change the way you think. 13. List the words that you use on a consistent basis when you feel let down or annoyed. People use different words to mean the same thing and depending upon the intensity of the word this will have an effect on your confidence. Instead of saying I'm enraged about this? say, I'm a little annoyed. Make a substitute list for the words that you use. Make sure they are lower in intensity and then use them. You'll be surprised with the results. 14. At the end of each day list your achievements and successes throughout that day. 15. Be appreciative of what you have to be thankful for in your life right now. Who do you love? Who loves you? Who do you help out? 16. Every morning when you're in the shower, play over in your head the events in the day as though they have already happened and they were a success. Visualize all of the meetings that you had, the people you talked to, the outcomes you had. Visualize success and confidence and it will be so. 17. Improve your body language. The way that you move your body has a massive impact on your confidence levels. Move your body assertively and walk with your head up, shoulders back and as though you've got somewhere very important to go. Feeling low in confidence? Change you body language 18. Emotion is created by motion. As in 17, make sure you move around consistently. This creates energy and gets the blood pumping around you body it makes you feel better and more confident. 19. Learn to brag about yourself. Yes, you heard me! Talk about your achievements and successes more than you currently are. 20. And finally...You only live once, so any time that you are down just ask yourself in 10 or 20 years time will what I am worrying about really matter?

About the Author


Bob Cochrane is the CEO of Performance Health Ventures, Inc. He is also a tenured college professor in physical education. You can contact him through www.phv-inc.com

www.FitnessExpertNetwork.com

- 1201

"Body Confidence: How to Like What You See in a Mirror"


By Bob Cochrane
From childhood we are sold on an ideal image of beauty, one few of us ever see reflected when we look in the mirror. This article will show you how you can look in the mirror and despite the ideal, see only a beautiful you. When you look in the mirror, what's the first thing you notice, and how does it make you feel? If you're like most people, the first thing that catches your eye is probably your least favorite asset. If so, don't worry you're not alone. Here's why. Can you guess how much money is spent in just one year by advertisers to sell us on the concept of the ideal image of beauty? Well, I can't either but I do know this it's a lot of money, certainly somewhere in the billions of dollars! So, technically, you can consider yourself brainwashed. From your earliest childhood days whether you played with Action Man or Barbie, you've been receiving constant, a consistent image telling you what beauty is supposed to look like. Never mind that these images are for the most part, anatomically impossible! And, would you really want to look like Fabio anyway? Or Pam Anderson? Honestly? Im guessing probably not. So, here's how you can build your confidence with the body God gave you: 1. Look in the mirror 2. This time, really look at yourself. Reflect on the compliments you have received.

www.FitnessExpertNetwork.com

- 1202

Do people tell you how great your hair is? How beautiful your eyes are? That you have a nice smile? Try to see what they see. 3. Stand far enough away from the mirror so that you can take it all in. What do you see? Find at least three positive things. 4. Now, get up close. Really close. Look at your eyes? The irises. What color are they? Are they all one color or are there flecks of various colors? How would you describe them using positive analogies or adjectives? 5. Now, smile. What does your smile convey? Warmth? Happiness? 6. Find at least three characteristics you like best about yourself, and then accentuate them as you dress to go out. If you love your eyes, make sure your hair doesn't cover them up Love your lips? Make sure to keep them soft and moisturized Your hair? Get a flattering cut and condition it regularly to keep it shiny and healthy In short, amplify what you like, and don't worry about the parts you don't. Here are some ways to do just that: Go shopping and bring a good friend. Ask them to help you pick out colors and clothes they think flatter you. Don't worry if your first reaction is that's not me!? Experiment! Feel better about whatever it is you don't like about yourself by picturing the absolute worst-case scenario. Exaggerate whatever it is you're hung up on and blow it up in you mind until it's comical. Then look in the mirror not so bad anymore is it? Accept yourself for who you are, how you look, and focus on what really matters the things about you that cant be seen, your heart, mind and soul! What do you want people to praise you for? Is it really how you look? Probably not. You probably want people to think you're funny, smart, nice, or generous something along those lines right? Make a list of your positive personal qualities and characteristics. Then ask yourself, what's more important? Get involved in activities that build on your personal characteristics volunteer, join a club, and take a class to sharpen a talent. These will help
www.FitnessExpertNetwork.com - 1203

you emphasize and focus more on the more important qualities that get you through life successfully and with more fun.

About the Author


Bob Cochrane is the CEO of Performance Health Ventures, Inc. He is also a tenured college professor in physical education. You can contact him through www.phv-inc.com

www.FitnessExpertNetwork.com

- 1204

"Confidence is Perceiving Failure as Feedback"


By Bob Cochrane
Confidence is Perceiving Failure as Feedback and Learning from Your Mistakes A new look at failure. Learn why you should look forward to it, and how it can help you ultimately get where you want to go. There is no such thing as failure? When you read the quote above, what's your reaction? Do you think it's untrue? Silly glass-half-empty stuff? What if I told you that only you have the power to decide whether or not something is indeed, a failure?? In fact, there are some individuals highly successful people who believe the very word failure has no place in our vocabulary. Let's talk about why. Opposite Day As a kid, you probably played that game opposite day. You'd play practical jokes on your family and friends and release some passive aggression in the process of claiming opposite day. It was great you could call the cutest girl in the class ugly, and then take it all back by simply exclaiming opposite day!? But, the end result is the same; you still would have acknowledged her cuteness. Well, let's play the game. What if today, failure really means success?

www.FitnessExpertNetwork.com

- 1205

How can you acknowledge your success, even as you utter the word failure?? Well, you can point out: a. everything that was learned in the process of getting to where you are now surely not everything goes to the scrap heap b. that simply being able to recognize everything hadn't gone according to plan, or achieved the desired outcome (i.e. failed), is in itself a positive outcome c. that the specific path you took this go round, clearly wasn't the right one and so it has successfully been eliminated and will not be repeated d. that you'll know to do things differently in the future e. that the experience has enabled you to grow in some way Failure is feedback Failure can simply be a great way to get us to pause in the midst of our process, and get some critical information to indicate that we may need to change direction, try something new, continue our learning, or shift our focus. Imagine what would happen if we didn't get that feedback, and continued endlessly along the wrong path, toward the wrong goal, or without ever learning a new approach? The thought is pretty scary, isn't it. Failure then can really be seen as positive feedback & information that gets us back on the right track! For, without it, we would surely be lost. The key then, is to identify it quickly, and change direction, try something new, or shift our focus. Here are some tips: Always have a clear idea of where you want to go and continue to re-evaluate it as you move forward Identify specific milestones or markers along the way, to let you know you're on the right track and celebrate each success If something doesn't appear to be working, or working fast enough, dont hesitate to try something new

www.FitnessExpertNetwork.com

- 1206

Continually learn from others with whom you work, seek out experts, find others who may have traveled down a similar road before And always remember: You may have a fresh start any moment you choose, for this thing we call failure is not the falling down, but the staying down You NEVER fail until you stop trying? If you are not making any mistakes, you're not really doing anything with your life

About the Author


Bob Cochrane is the CEO of Performance Health Ventures, Inc. He is also a tenured college professor in physical education. You can contact him through www.phv-inc.com

www.FitnessExpertNetwork.com

- 1207

"Refocusing After Setbacks"


By Bob Cochrane
How many times have you started a diet, a new way of thinking, or tried something new and then a setback occurs and you just go back to the way you were? Don't worry, you are not the only one! Setbacks and difficulties occur all of the time they are a natural activity of life. There are two ways of facing difficulties. You either change or alter the difficulty or you can alter yourself to be able to deal with it. Deal with difficulties correctly and it will enhance your confidence, deal with them incorrectly and they can do some serious damage to your self worth. Your response to issues and difficulties When you are faced with any setback your ability to deal with it can be turned around into a position of strength by asking yourself positive empowering questions. There is an unwritten rule that says: Ask your mind a stupid question and you will get a stupid answer! So, if after setback you ask yourself something like Why does this always happen to me, I never have any luck?? Your mind will probably come out with: Because you are useless and good things do not happen to you!? Sound familiar? Instead, if you ask yourself a positive empowering question like: What did I learn from this setback for next time?? Your mind will kick into solution mode and help. Here are some rules and things to think about when setbacks do occur:
www.FitnessExpertNetwork.com - 1208

Acknowledge that it has happened. Dont hide from it. These things happen. So what? What positive empowering questions can you ask yourself? What is good about this situation? How can I make the most of this situation? What can I learn from it? What are the facts about this problem? How can we make it a successful outcome? Acknowledge that setbacks occur to everyone and you are not being singled out. View them as a challenge to overcome rather than an issue or problem Think about the negative dis-empowering thoughts that you think on a regular basis after a setback. What new empowering questions could you ask yourself to give some better answers! Write these down now and make them a habit.

About the Author


Bob Cochrane is the CEO of Performance Health Ventures, Inc. He is also a tenured college professor in physical education. You can contact him through www.phv-inc.com

www.FitnessExpertNetwork.com

- 1209

"You are Great!"


By Bob Cochrane
One of the most well known confidence building exercises is to list your own strengths and natural abilities. By looking at the list it can make you say Wow, I really am good!? Another great way of building your confidence and getting in touch with how great you really are is to ask friends, colleagues and people who you know for feedback on your strengths and natural abilities. Your practical assignment is to list 5 people who you know and trust for this exercise. Make sure they are from different areas of your life. List them below: A FAMILY MEMBER A FRIEND A WORK COLLEAGUE AN ASSOCIATE A SOCIAL CONTACT You might at this stage be feeling a little nervous about asking these people for feedback. Don't worry, because you will be only asking for your strengths. JUST GO FOR IT! So, how do you go about it? Well, below is a list of questions that I'd like you to ask to each of your list. I recommend that you meet or talk on the phone with each beforehand and explain the context of the exercise and then either ask them verbally or give them the questions and either fill in the sheet of paper or email you with their feedback.

www.FitnessExpertNetwork.com

- 1210

They will feel honored that you have asked them and the feedback that you will receive will truly make you feel fabulous and full of confidence. Rightly or wrongly, we live in a society where other peoples opinions count to our self esteem and confidence. By completing this exercise you will get some really good insight into some of your strengths. Often you receive valuable information on the strengths that you didn't even know you had! EXTERNAL FEEDBACK QUESTIONS What do you perceive to be my greatest strengths? What do you like most about me? What do you value most about me? What three words sum up the positive points about me? If you needed help with something, what would you call me to help you with? After you have received all of the feedback it is now time to reflect on what has been written or said: How do you feel about it? Are there any surprises? Do you feel confident about your abilities? How can you use this information going forward? How can you maximize your strengths? If these people think you have these strengths, so do a lot of other people as well ? how does that make you feel? What are the key insights you have learned? What will you do now that is different to what you have done before?

www.FitnessExpertNetwork.com

- 1211

About the Author


Bob Cochrane is the CEO of Performance Health Ventures, Inc. He is also a tenured college professor in physical education. You can contact him through www.phv-inc.com

www.FitnessExpertNetwork.com

- 1212

Buzzword of the 21st Century: OBESITYAdult and Childhood


By Bonnie Murphy
Every time you open a newspaper or magazine these days you read about obesity. Whats happening to our society? Whats causing this epidemic? Why are young people becoming obese? Todays life does not initiate movement. We have remote garage door openers, we have remotes for our TVs and Radios, and we all drive or ride a bus to our destinations. How long has it been since youve been in a car that you actually used a crank to open and close a window? There are hand held games now that kids play rather than going outside and playing hiden-go-seek or kick the can. Our neighborhoods have become unsafe to ride bikes, play games or go for walks so consequently kids are staying inside and watching TV, surfing the internet, playing interactive games, and talking on cell phones. Ive even experienced kids and moms in a grocery store calling each other on their cell to find out where each other are, rather than combing the isles searching! How lazy is that? Our schools have taken out the physical education classes saying that they are a waste of time and the same people that removed those classes installed the junk food and soda machines. Some parents have spent gobs of money trying to keep their kids active and involved and to them I say congratulations.but what about the single moms that cant afford to pay for extra curricular physical education classes? What happens to her kids? I couldnt believe it when I read that the city had created a task force to find out what was causing the obesity epidemic. Why didnt they just use their heads or call me? Now, the committee has decided that the junk food and soda has to go. All I can say to that is; DUH? Our bodies were made for movement. If they dont move they get sluggish and rundown and store fat easily. Just looking at our school kids we can pick out the movers from the sitters!! There is hope. Dont despair. Dont give up! Lets look at changing our perspective and our attitudes. How about scheduling some fun outdoor activities this summer as a family? How about an all day hike with a nutritious picnic lunch? Remember family softball games? How about playing a game of catch in the back yard?
www.FitnessExpertNetwork.com - 1213

Our community is teaming with activities in the summer such as softball, soccer, community runs, even cleaning up the roadside is an event that the whole family can participate in. Some of these events are quite inexpensive and some dont even require an entrance fee. Most of the walks that are sponsored by different groups give you the opportunity to participate by getting sponsors to support you and pay your entrance fee. Make it a game to see how many steps each person takes during the day. You can get very inexpensive pedometers that measure that type of thing and competition is very healthy!! Kids are mirrors of their parents, they follow examples very well. If a parent is active and involved in activities.the kids will follow suit!!! Remember the adage you are what you eat? There is a perfect example of this in our society today!! If we could follow some kids and parents around for a day I think that we would find that the food choices that they make are from the brown and white world as opposed to the GREEN world. What Im saying is that most people today eat easy, fast, processed foods which contain almost no nutritional value and are actually breaking the body down. The way we can offset eating these convenient foods is with more exercise. Anchorage is blessed with wonderful bike trails and using it is a privilege. Make a date with your loved ones and walk a mile or two daily. As you get fitter and fitter youll want to go further.do it!! A great way to get your kids involved in more activity is by using the stairs in your own house. Have your kids count how many steps it takes to get upstairs and then see if its the same number coming down. Then have them time themselves how long it takes to go up or down or both! Again, competition is great!! See if they can cut seconds off their time. You should join them, too! If you live in an apartment.most of the time there are stairs; use them for the same purpose. There are great stairs off the bike trail. Lead by example. Parents have to educate themselves and find out which foods honor their bodies and give them energy and then pass this valuable information along to their children. Why do you think type II Diabetes is on the rise? Could it be from the food that is selected? I know that you can reverse this horrible disease by changing your diet and becoming more active. How hard a choice is that? Its really simpleto avoid obesity or to reverse it.all you have to do is change your diet. When you change your food choices youll have more energy and you will want to move your body. The combination of the right foods, water, and movement will get you to your ideal weight; rid you of your joint pain, increase your energy, and eliminate other health concerns.
www.FitnessExpertNetwork.com - 1214

About the Author


Bonnie Murphy is a certified Fitness Trainer through the American Council on Exercise (ACE), the University of Alaska, Anchorage (UAA), the Aerobics and Fitness Association of America (AFAA), The Association of Fitness by Phone Coaches (AFPC) and the Aquatic Exercise Association (AEA) . She has been in Anchorage since 1968 and has been in the fitness business for 27 years. Bonnie has her own Personalized Fitness Studio located in East Anchorage and specializes is working with the Mature Female Body. Bonnie writes regularly for the Alaska Wellness Magazine, Alaska Women Speak Magazine, has written two E-books on exercise and aging, publishes a monthly enewsletter and has various articles posted on the web. Visit her website at www.bfitandwell.com. Email:bonnie@bfitandwell.com Phone: 907.229.7652 PO Box 230165 Anchorage, AK 99523-0165

www.FitnessExpertNetwork.com

- 1215

Exercise: Fitness for body, mind and spirit.


By Bonnie Murphy
My life has been devoted to fitness. In all my research, I have found that its very important, not only to exercise your body, but your mind as well. After all, we are total beings, and the body, mind, and spirit are all housed in one mass. Like most people, perhaps you associate fitness and exercise with the physical act of moving your body. Perhaps negative thoughts or lethargy sometimes cause you to resist moving or doing physical things that are good for you. If so, you might care to re-train your thoughts so that when your mind says I cant, your body says, Watch this! With a little persistence and experience, your body may more easily win out in these situations and you will try the very thing that your mind told you that you were incapable of doing. For example, say you are beginning a weight training program and your trainer suggests that you lift a five pound weight up in the air above your shoulder. Perhaps your first instinct is to say, I cant do that! This reaction occurs mainly because you have never tried that before and youve read articles that warn that you might hurt yourself if you dont execute the movement properly. A greater disservice would be made, however, if you didnt try. If five pounds seems too heavy, try one, two, or three. At least you would have tried and not quit. For years we were told that once you lost your muscle tone, you could never regain it. Tufts University has done numerous studies on this subject and the results are astounding. It has been shown that even people in their 80s and 90s have been able to recoup their strengthin some cases, close to that which they had in their earlier years. The reason muscle mass is lost is because of disuse, nothing more. Thus, it stands to reason that if you use your body as it was designed; keep it moving and actually challenge the muscles by doing weight training--you will get stronger, enabling you to be independent for many, many, years. I fully believe since your body was created for movement, if you incorporate some kind of exercise into your daily routine, you will stay strong and sharp for years to come. Some fun ways to stimulate your mind are doing crossword puzzles: putting together jigsaw puzzles: playing card games: challenging someone to a game of chess: work Sudako puzzles: or try anything that activates your brain cells. In exercise classes Ive observed instructors encouraging the participants to do things like using their right leg and left arm, then changing to using the same arm with the same leg, just to add variety and make the class think. Coordination exercises stretch the brain and keep it quick and aware.

www.FitnessExpertNetwork.com

- 1216

Exercise is so beneficial to your body, mind and spirit. Regular, consistent, exercise will improve the quality of any ones life. In myriads of studies, researchers have proven that people who exercise their minds and bodies are much younger acting and they stay vital longer. A recent study has shown that people who are physically active are less likely to contract the dreaded Alzheimers disease. It has been said countless times that exercise is the closest thing to the Fountain of Youth we have. So, go for the zest take a walk, today! Add life to your years through regular exercise. And make movement a part of your daily life!

About the Author


Bonnie Murphy is a certified Fitness Trainer through the American Council on Exercise (ACE), the University of Alaska, Anchorage (UAA), the Aerobics and Fitness Association of America (AFAA), The Association of Fitness by Phone Coaches (AFPC) and the Aquatic Exercise Association (AEA) . She has been in Anchorage since 1968 and has been in the fitness business for 27 years. Bonnie has her own Personalized Fitness Studio located in East Anchorage and specializes is working with the Mature Female Body. Bonnie writes regularly for the Alaska Wellness Magazine, Alaska Women Speak Magazine, has written two E-books on exercise and aging, publishes a monthly enewsletter and has various articles posted on the web. Visit her website at www.bfitandwell.com. Email:bonnie@bfitandwell.com Phone: 907.229.7652 PO Box 230165 Anchorage, AK 99523-0165

www.FitnessExpertNetwork.com

- 1217

Balance Your Life


By Brad Scott
Balance is important in all aspects of life as well as life itself. We know how to eat a balanced meal, balance time between projects at work, balance the checkbook and even balance a load in the washer. But when was the last time you really sat down to balance your life. Life balance is essential for emotional harmony. How many hours do you spend at work, in school, with your loved ones, sleeping, or working on your hobbies? This balancing act can be extremely difficult. I, for example, have been called a workaholic. I have always poured a lot of effort into being successful in my career. While on active duty in the U.S. Air Force I can remember many 20 hour days. Even in my civilian life I cannot count the 6 and 7 day work weeks I have put in. Although this has led me to be very successful, I have been out of balance many times. I have a family, love to travel, work out, draw, paint, and work on cars. There is so much more to my life than work. When I am out of balance, it not only affects me, but others as well. Family, friends, and clients also depend on me for certain things. When I am in balance, I can provide a great service to everyone in my life. Ask yourself, how much your life is in balance at this very instant. Are you devoting too much time to one particular area and not enough to another? How much sleep did you get this week? How much time did you spend with your loved ones? When was the last time you hung out with a close friend? Did you finish your school or work assignments? Most of us are out of balance in one way or another. Getting back in balance is not easy, but if we make the baby steps toward a balanced life, we will start to feel better and be more productive. But how do we get in Life Balance? Here are some life aspects to consider:

Spiritual Health Family Friends Sleep School Hobbies Exercise Home Finances Work Eating
- 1218

www.FitnessExpertNetwork.com

Retirement

This list is not all inclusive, but it is a great place to start. Start by compiling a list of all you life priorities. There is not set number of items. Everyone's list will be different, some will be long and some may be very short. Next to each priority, write down how much time you would like to devote to each area. There are several ways to measure length of time including day, week, month and year. I suggest a weekly measurement because it will be easy to track and you will be able to see your progress more often. Having a timeline that is too short will only create another burden on your time. Having a timeline that is too long will not allow you to celebrate your successes on a regular basis. Now next to each priority write down how much time you actually spend in each area. You may be surprised at the results. Most people are very out of balance, and need to take steps to balance their life. Some are closer than initially thought and only require minor adjustments. And a rare few are right on the money. If you are out of balance, your next logical question is how do you balance your life? Now that you have a starting point as a guide, you must first do a reality check. If you are 30 years old and only want to work 10 hours per week you may have to adjust your other expectations. Anything is possible, but it will not happen overnight. After your reality check, pick two (2) priorities that you want to adjust. Pick one priority that you are spending too much time on and another you want to spend more time on. Balancing your life requires compromise. Comprise between our desires and sacrifices. For example, you desire to spend more time with your friends on the weekend. In order to do so, you may have to sacrifice the overtime you put in at work. The good part is you are in control of your own destiny. So start by just working on the 2 priorities you chose. Making life changes is hard. Consistently pick 2 priorities to work on and do not overwhelm yourself. Nor should you try to change all you priorities at once. Balancing your life is just life increasing your fitness level. Slow, methodical changes are easy to accomplish and will last much longer. Live for the Moment.....Exercise for Life

www.FitnessExpertNetwork.com

- 1219

About the Author


Brad Scott is Owner and President of Sport and Life Fitness. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. He is also a feature writer for the Rio Rancho Observer in New Mexico. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.

www.FitnessExpertNetwork.com

- 1220

Muscle versus Flexibility


By Brad Scott
Many people feel that building muscle will reduce their flexibility. This is not really the case. Although extremely bulky muscles may create a physical barrier to extreme movements, strong and developed muscles can be very flexible. I always like to use as a good example of muscle and flexibility, Mr. Jean-Claude Van Damme. Very muscular, very toned, very well developed and extremely flexible. The key to maintaining or improving your flexibility is to stretch. I can remember my first week of martial arts training over 20 years ago. I thought the instructor was going to rip my arms and legs right off of my body. After the first month I was amazed at how much my flexibility had increased. And after 4 months I was doing splits and extreme kicks I didn't think would be possible. I practiced martial arts for about 5 years and then stopped to pursue other interest. After about 10 years I started practicing again. It was difficult at first, but by slow, repetitive stretching, I gained much of my flexibility back. Flexibility is basically a Range of Motion (ROM). Depending on your daily habits, practices, training regime or sports, everyone needs a certain ROM. Martial artist strive for extreme ranges of motion to execute precise fighting movements and techniques. Football players require less ROM, but still a good deal to handle the twist and turns of running and tackling. A warehouseman must have enough ROM to effectively lift, push, pull, set boxes, and other equipment. Even a secretary must sit, stand, walk, and carry which also requires a certain range of motion. To maintain or improve your range of motion, it is important to begin and practice a daily stretching routine. Whether in the morning, afternoon or at night, by being consistent you can have a healthy ROM. Here are a few tips to use when stretching. 1. Always warm-up before stretching to prevent injury. This can be accomplished by a warm/hot shower, brisk walk, jumping jacks, etc. 2. Stretch slowly and do not overdo it. Be patient and methodical. 3. Hold each stretch for 20-30 seconds. 4. Stretch the entire body. 5. Stretch everyday. Static stretching as described previously should be not performed prior to strength training. Static stretching elongates the muscles fibers and sometimes causes small micro tears, which are not harmful but will cause a temporary reduction in strength. Dynamic stretching will be more effective prior to strength training. Dynamic stretching utilizes
www.FitnessExpertNetwork.com - 1221

many of the same movements as static stretching, but is done is short gentle bursts instead of a constant hold. Examples of dynamic stretching include swinging your arms and rolling your shoulders. By implementing a consistent stretching program you can reduce muscle soreness and help prevent injury not only while exercising, but in everyday life tasks. Many people have hurt themselves accomplishing physically non-challenging tasks simply because their muscles were tight and overstressed. As we age stretching becomes even more important helping us to maintain good posture and stay active. It only takes 5 minutes to stretch but its value is worth a lifetime. Live for the Moment.....Exercise for Life

About the Author


Brad Scott is Owner and President of Sport and Life Fitness. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. He is also a feature writer for the Rio Rancho Observer in New Mexico. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.

www.FitnessExpertNetwork.com

- 1222

The Truth About How To Boost Your Metabolism, Fitness Levels, and Weight Loss
By Brian T. Rurak
Multi-billion dollar companies are stealing your money by promising impossible results like boost your metabolism 400% or melt fat while you sleep if you JUST drink their shake, take their pill, wrap your body, or do 10 minutes of exercise on their modern day miracle machine. The real truth is that most (if not all) of the products they are peddling are worthless - to you and your metabolism, that is. To them, the products are a gold mine, since they are raking in the profits. Your metabolism and how it relates to weight loss is not a one and done type of venture. It takes a little hard work and a lot of self discipline right out of the gate but after that it's smooth sailing to the fitness levels and weight loss you want and deserve. Are you one of those people who have been on an exercise program for what seems like forever, but haven't seen any significant weight loss results or maybe you have hit a plateau? Will you try anything to get fit and increase your metabolism? Are you a person who has found that your strength and endurance just isn't what it used to be? Are you still searching for that 6-pack from the Ab-Lounge? Or have you told a friend, I just have a slow metabolism, that's why I can't lose weight! Well if any of these strikes a nerve I am here to help because they strike a nerve in me too. I can't stand when I hear people say they have a slow metabolism or they can't lose weight. I can guarantee if you are one of those people after a 15 minute chat with me, you will see exactly why you think you have a slow metabolism or you haven't been losing weight. This article won't give you all answers to boosting your metabolism or fitness levels but it will give you TRUTHFUL and LOGICAL solutions to become the most fit you have been in years and achieve weight loss like you never have before!! First let me tell you that the main secret to success is YOU; always has been always will be. Now we can coach you and provide you with all the right tools you need to regain that awesome body and that incredible feeling you always loved, BUT YOU have to be willing to change your habits, be dedicated to a little hard work and be willing to accept the proper coaching that will inevitably allow you to achieve a body that rocks a metabolism like no other.

www.FitnessExpertNetwork.com

- 1223

Here are the components that will help you succeed. Remember this is not rocket science but it is physical science which can sometimes be even harder to grasp. That is where my education comes into play. If you don't know my background, visit my profile at http://www.t3fitness.com/aboutus.html. OK, here we go!! Here is how you are going to boost your metabolism higher than it has been in years. Let's start with the MOST IMPORTANT, which is everyone's favorite: Diet. Now if you hate diets good, so do I. The first three letters of the word sums it up, DIE and we have no desire to do so. So what I am about to tell you, WILL NOT KILL YOU! So what we will talk about is eating supportively to fire up your metabolism and lose weight. Think about what food is and what it does for you. Got it? Correct! It is a fuel source that drives your body by a way of calories, which is energy. Food is also something that should be enjoyed, not held over your head like the Sword of Damocles. FOOD IS WHAT IS GOING TO HELP KICK YOUR METABOLISM INTO HIGH GEAR! Calories can work for you or against you, depending on how you use them. And we can teach you how to use them as a full on assault to burn the fat, lose the weight, and crank up your metabolism. So let's talk mindful eating or supportive nutrition which is essentially one in the same. Mindful eating is realizing that everything that passes your lips has some consequence to your body, whether good or bad. Supportive nutrition is just that, it supports you on your quest for a better body. You don't want it to bring your efforts to a screeching halt. So what are the supportive foods and where do you find them? These are Mother Nature's goodies in their natural state: vegetables, grains, fruits, dairy, nuts, fish, meats and natures champagne: water. You will find these if you shop the perimeter of your supermarket. When choosing fruits and vegetables you want to choose multiple colors so you can be sure to get a wide variety of vitamins and antioxidants. Dairy products should be low-fat and cuts of meat should be lean. Don't neglect the fish and nuts, like salmon and walnuts, where we get our healthy Omega 3 fats. When choosing your grains look for these two words at the beginning of the ingredient list: WHOLE GRAINS, not to be confused with Whole Wheat Flour. Many times the
www.FitnessExpertNetwork.com - 1224

flour has been enriched which means it has been stripped of it's nutrients. This goes for bread, cereal, rice, pasta and anything else you might enjoy. So why stay out of the middle isles? With the exception of the healthy fats/oils such as olive or canola and a few other items, most if not all of the products in the middle isles are processed. The processed evils are what you need to eliminate from your food intake. Processed foods are not supportive eating and they will make your metabolism crash and burn. These foods are normally calorically dense and nutritionally deficient, while the fresh foods are nutritionally dense and calorically sparse. That is why you are allowed to eat 46 small meals per day when eating mindfully or supportively. I guarantee if you just begin to eat more frequently and always eat breakfast you will see your energy levels increase and your metabolism will start to work for you. With that, you will begin to lose weight and that will be a long term ongoing process, IF you stick to it. One other thing to mention here is to avoid excess sugar which is hidden everywhere. Be sure to read my report 'Where is the Sugar Hiding?' You can find that article here on the Fitness Experts Network also. If you are just too baffled and you need help at the grocery store shopping sensibly, check out our service for helping you to shop smart at http://www.t3fitness.com/services.html The second part should be regular resistance exercise, 2-3 times per week, made up of functional training. This is where your metabolism jumps thru the roof and the weight loss increases. Along with supportive nutrition resistance training is the second most important part of boosting your metabolism. Have you tried to start an exercise program on your own before? Did you try to do too much too soon and it totally turned you off? Logical progressions will help your body develop smoothly and safely and in turn it will be much more enjoyable. Working your muscles in a progressive, safe manner and as a system allows you to make gains that you never thought possible. It also makes your body feel tighter and work much more efficiently. Want proof? Take a look at what some of our clients have said about starting on a well designed exercise program at http://www.t3fitness.com/testimonials.html Functional training, as I mentioned previously, is basically exercising the body with a purpose. Your purpose as human beings is to carry out daily activities with ease and excel at others in which you choose to partake, i.e. sports, etc.

www.FitnessExpertNetwork.com

- 1225

Sitting down at a machine and moving one limb at a time does not serve our daily purpose on this earth unless your purpose is to be a body builder. I want you to think about this just for a second. While at home do you ever just sit in a chair and push your arms overhead 15-20 times loaded up with weight? Or do you ever just hang something on the end of your leg and extend it 15-20 times? I am going to guess here and say NO, you don't. So why exercise that way? You really have to think outside the box these days for exercise and this is where a fitness professional is worth his/her weight in gold to you. If you would like to start on a logical, safe exercise program that will boost your metabolism please contact us at http://www.t3fitness.com/contactus.html The third component is your cardio program. Be sure not to be a cardio junkie here. Cardio is NOT the way to burn fat and most of all NOT the way to boost your metabolism. I am sure in the past you have jumped on a treadmill for hours, or went outside and walked mile after mile, or took every aerobics class available and in the end you still had that jiggle or softness to your body. Why is that? It's very simple: you used your muscles for energy, not your fat. It is a classic mistake trying to burn off fat thru this method. But what you actually did was you brought your metabolism to a screeching halt. The reason being I am willing to bet, is that you reduced the amount of food you were eating and increased the amount of cardio you were doing? In the end you become a skinny fat person; meaning you look thinner but you still jiggle because you held onto your fat. And as soon as you change your eating habits again, you WILL put the weight right back on because your metabolism is in neutral. THAT is why you have had to tell people you have a slow metabolism, because you killed it yourself. But don't worry, we can help you get it back, but it's going to take some work. So if you are serious about getting your metabolism back right now, contact us at http://www.t3fitness.com/contactus.html All of these things can be accomplished on your own but many times you may not have the drive to do so or you end up leaving out one of the components. That is why you can benefit from a fitness professional. We will find out where your tweaking needs to occur, help educate, motivate and guide you through your transformation. Think about all success you have had in your life and more than likely there was a teacher or coach or someone there who sparked that idea to make you successful or
www.FitnessExpertNetwork.com - 1226

perhaps lead you to that success. Even business professionals and professional athletes still have coaches to help them be the best they can be, so should you. So if you want to create the synergy in your body and boost your metabolism, lose weight and start looking and feeling better contact us now and we will get you on the road to success.

About the Author


Brian Rurak holds a Masters Degree in Exercise Science and a Bachelors Degree in Physical Education and Health. He is a certified fitness professional thru National Strength and Conditioning Association. He is a published author for a local Women's Health Newspaper and regularly presents health and nutrition seminars to the local university freshman orientation classes. His website is http://www.t3fitness.com

www.FitnessExpertNetwork.com

- 1227

"It Ain't the Hamstrings"


By Bruce Kelly
As many people know low back pain is an epidemic in this country and one of the most frequently cited causes of low back pain are tight hamstrings. But in many, if not most, cases tight hamstrings aren't really the root cause. In fact, it is the opposite: tight hip flexors that cause the problem. A little functional anatomy lesson here will help illustrate what is commonly the problem. Because we sit so much the muscles on the front of our body like the hip flexors and abdominal muscles get shortened and tightened. Conversely, the muscles on the back side, like the hamstrings, get lengthened and weakened. Posturally, the short tight muscles in the front of the body pull the pelvis into a position called anterior pelvic tilt where the front side of the pelvis is tilted forward and the back side of the pelvis is pulled/tilted up. Because the hamstrings attach on the back of the pelvis they are actually pulled into a lengthened position and are weakened because they aren't at their optimal length to express force properly. Also, the gluteal muscles are frequently inhibited/turned off by the constant forward flexion and sitting and can't exert force well or activate properly. Some people have even coined a term called "gluteal amnesia" to refer to the lack of gluteal function or function that so many people have because of the constant sitting and forward flexion we do in our daily lives. This has bad implications for the hamstrings as then they are frequently asked to be the primary hip extensors which is the task of the glutes. The hamstrings are intended to be synergistic/helper muscles to the glutes in hip extension and if they are asked to carry the bulk of the work in hip extension the repercussions aren't pretty. Many experts think that lack of proper glute function/activation is the root cause of hamstring pull/tears. So what does this mean to those who suffer with low back pain? The frequent suggestion is to stretch the hamstrings which just exacerbates already poor posture and function. What really needs to be addressed is lengthening of the hip flexors/quads so that the pelvis can get back to a neutral position. At that point the hamstrings will perform better in their primary functions of knee flexion and hip extension. Practically what this means is that a person has to do a combination of dynamic mobility work, static stretching, and soft tissue work to get the hip flexors/quads lengthened. In addition, activation work of the glutes has to be done to get them to function properly so that the hamstrings can return to their synergistic role and not be overtaxed. If you have low back pain talk to your fitness professional/trainer and have them do a functional movement screen or postural assessment. Many times you will find that you do have anterior pelvic tilt; it is very common. From that point your fitness professional can design a program to address the issues presented by this postural alignment problem and many have found relief from their low back pain as a result of such programming.
www.FitnessExpertNetwork.com - 1228

About the Author


Bruce Kelly, MS, CSCS, NSCA-CPT, NASM-PES has written articles for sportspecific.com, completetrackandfield.com as well as local publications. He has been a fitness professional/performance enhancement coach for nearly 20 years. He owns a Fitness Together training studio franchise in Media, Pa. His website is www.ftswarthmore.com.

www.FitnessExpertNetwork.com

- 1229

It Starts with the Feet"


By Bruce Kelly
People and trainers work on all areas and parts of the body but frequently neglect perhaps the most important area of the body: the foot/ankle complex. If you believe that a structure, in this case the body, is only as strong as it's foundation then you had better start integrating some sort of ankle/foot work into your programming. The body works as an integrated kinetic chain which means that truly nothing works in isolation. When we are standing virtually all movement starts with forces generated from the ground up, transferred through our legs, hips, core and finally to our upper extremities if the movement involves them. The key is all of this movement, though, is how well our ankle/foot control and transfer this energy. If our feet and ankles don't have the appropriate strength, mobility, and proprioceptive capacity then it impacts everything further up the kinetic change. At the least this is inefficient; in a worse case scenario, it leads to injury i.e. ACL injuries. So everyone is saying, what should I do about this? I understand the issue but my exercise routine is jam packed as it is without adding additional work. There are several ways you can integrate ankle/foot work into your exercise routine as well as your activities of daily living. The first thing I would look at is your footwear. Much of the footwear we currently wear ,including so-called performance athletic footwear, is probably detrimental to optimal foot/ankle function. This footwear eliminates much of the functional stabilization and mobility capacity of the foot and ankle in the name of protection. But is it really protection or is it harming the ability of the foot and ankle to properly do their jobs. I would argue that it is doing exactly that: decreasing functionality. Do you honestly think that wearing high heels is good for your ankle and foot especially your Achilles tendon complex? Some athletes and performers have intuitively understood the important role of the foot/ankle in their activities and have done most, if not all, of their performing/exercise/practice in bare feet or minimalist footwear. Just look at dancers, martial artists, gymnasts, and power lifters for a few examples. They understand the role strong feet and ankles play in their respective activities and that restrictive/excessive footwear can inhibit the proper functioning of their feet. So what do the rest of us do? I suggest that you start incorporating some barefoot training into either your daily activities or your exercise program. In other words, when you first get up in the morning walk around in your bare feet or stocking feet for the first part of your day before you go off for work, school, etc. Start out gradually i.e. 5-10 minutes may be enough at first and then build up your tolerance slowly. If you haven't been
www.FitnessExpertNetwork.com - 1230

barefoot in a while you will be surprised at the amount of muscle soreness you can induce by going barefoot. If you want to incorporate some barefoot training into your exercise routine I would suggest integrating it into your dynamic warm-up. If you aren't doing a dynamic warmup/mobility work/movement prep as part of your routine you should be and this is an easy way to strengthen your feet and ankles without adding additional time to your routine. There are obviously some specific movements that you can add to your warm-up routine to enhance ankle/foot function: toe/heel walks, squatting/lunging movements, leg swings, and marches are just a few examples of movements that enhance ankle/foot function in a multitude of ways. I hope this article makes you think that any structure (your body) is only as strong as it's foundation (your feet and ankles) and that there are time efficient ways to strengthen your feet and ankles which will help you move better in your daily activities as well as decrease the chance of orthopedic issues whether it be knee, hip or low back. None of these joints work in isolation but depend on the proper functioning of the other joints in the kinetic chain in order to do their tasks properly.

About the Author


Bruce Kelly, MS, CSCS, NSCA-CPT, NASM-PES has written articles for sportspecific.com, completetrackandfield.com as well as local publications. He has been a fitness professional/performance enhancement coach for nearly 20 years. He owns a Fitness Together training studio franchise in Media, Pa. His website is www.ftswarthmore.com.

www.FitnessExpertNetwork.com

- 1231

Soft Tissue Work: Why You Need It


By Bruce Kelly
Soft tissue work has become a buzzword in the fitness and training community but many are not aware of it or are confused by exactly what constitutes soft tissue work. Soft tissue work is any modality that improves the quality of the soft tissue which is comprised of muscles, fascia, tendons, ligaments and even joint capsules. What exactly is soft tissue quality? Essentially, it is the condition or ability of the soft tissue to function in an optimal, pain free manner; to perform smoothly in other words. When we train/exercise/move we often times create mini-trauma to our soft tissue in the form of micro tears in the various components of soft tissue. This is part of the training process and results in the tissue healing, growing and getting stronger. But frequently there is also some scarring and adhesions that occur as well and these impede function and performance. In essence, you get knots and damaged tissue matrixes in your soft tissue and the soft tissue can't perform as smoothly and efficiently as it would without these impediments. Soft tissue work, especially if done regularly and immediately, serves to improve tissue quality as well as improving the extensibility of the soft tissue. Extensibility is the capacity of the soft tissue to lengthen properly. By immediately, I mean doing soft tissue work as a regular part of your exercise regimen will help improve your tissue quality. If you wait until pain or discomfort if felt you are facing that much more of a challenge. Many athletes and the rich and famous have realized the value of soft tissue work by way of massage. For the type of soft tissue work we are talking about here, we are not talking about relaxing, spa type massage but deep tissue massage which can be very uncomfortable. But the therapist is having to un-do the damage you have created to your tissues and that isn't easy work. If you are serious about improving your soft tissue quality, find a good massage therapist and try to do at least 1 massage per month. Skip a few frappachinos or whatever and do yourself a favor. You may be able to save a few bucks by contacting a local massage school(check the Yellow Pages or Google) and seeing if some of the students need practical experience. It's a win-win as you get a cheaper massage and they get the experience they need. ART or Active Release Therapy is another form of soft tissue work which is not as familiar. It was developed by Dr. Tim Leahy and works by putting tissue in a shortened state, applying pressure to the scar tissue/adhesion and then taking the tissue through a lengthening movement which serves to break up the scar tissue. It is very effective, painful, and not cheap. I have had it done on my shoulder and it worked quite well but don't expect a day at the beach. Again, reference the Yellow Pages or Google. I believe the ART website has a directory of therapists.

www.FitnessExpertNetwork.com

- 1232

The previous two soft tissue modalities though very effective require a lot of expertise, time, and aren't cheap. What can someone do to augment their occasional massage or ART sessions? There are several modes that are inexpensive, can be done at home or the gym, and don't require a license. Self-myofascial release or SMFR can be done by virtually anyone and requires only some inexpensive, easily available tools. Many people use foam rollers to do SMFR. Essentially, you roll (duh!) over the part of your body that ails you: quads, adductors, hamstrings, upper back, etc. for 30-40 seconds or until you find a "hot" spot and then you can concentrate on that area. You can use a tennis ball for the bottom of your foot or even other areas where it will give a more penetrating, focused feel. Initially, a tennis ball may be too intense for many and you will have to work up to the ball. I have even used a baseball/softball with myself and clients and in one extreme case a shot-put. Not recommended for everyone but necessity is the mother of invention! Another tool for SMFR is the Stick which is a patented plastic roller with rotating spindles on it. It's advantage is that it is portable and lightweight. You will see many track athletes with the Stick because of those attributes. Essentially, with the Stick you are doing the SMFR in a standing position as the user creates the pressure on the soft tissue as opposed to using gravity to help as with foam rollers. For SMFR methods, if you have poor tissue quality, an injury history, or poor mobility, you may have to do some work nearly every day. As these issues improve, you can decrease to several times per week but you still have to be consistent with it. You can incorporate it into your dynamic warm-up, do it post workout, or set aside some other time in the day. A thorough program shouldn't take longer than 5-10 minutes--the key is consistency. I hope this article helped you understand the value of soft tissue work in improving function, aiding in recovery/regeneration, and making you feel better. Give it a try and see how well it works for you.

About the Author


Bruce Kelly, MS, CSCS, NSCA-CPT, NASM-PES has written articles for sportspecific.com, completetrackandfield.com as well as local publications. He has been a fitness professional/performance enhancement coach for nearly 20 years. He owns a Fitness Together training studio franchise in Media, Pa. His website is www.ftswarthmore.com.

www.FitnessExpertNetwork.com

- 1233

"The Importance of Mobility"


By Bruce Kelly
What is mobility and why is it important? First, let's start with a working definition of mobility. For our purposes, mobility is the range of motion under specific circumstances (specific)while flexibility is the range of motion about joint. So mobility involves movement with some purpose while flexibility is essentially isolated and does not account for other joints or how the central nervous system is involved. An example of mobility would be how well one squats while an example of flexibility would be the "old" sit and reach test. One exemplifies a frequent, daily activity while the other is done usually only in a testing or static stretching environment. You could look at flexibility as an component of mobility. Mobility is what everyone should be seeking because it is applicable in real life situation. In other words, it is functional. On the other hand, mobility as an end in itself isn't desirable either as to function in an optimal manner mobility must be coupled with appropriate stability to ensure integrity of joints and support structures. Also, when addressing mobility you must keep in mind that each joint is designed to function in a certain way when it comes to mobility. For example, the ankle needs mobility, the knee needs stability, the hip needs to be mobile, the lumbar spine needs stability, and the thoracic spine needs mobility. This alternating fashion is how the joints are supposed to function in an ideal situation. If any of them are compromised in what they are intended to do then the other joints have to compensate in order to make up for the other joint's deficiency. So if your ankles lack mobility then your knee is likely going to try to compensate by trying to be more mobile than it is intended to be and that is where issues/injuries occur to joints and soft tissue. With the above information you are equipped with some guidelines as to how to design your program so as to incorporate some training to work on the quality that is important to the various joints. So that would mean ankle mobility work, knee stability work, hip mobility, etc. Because the hips are so important to proper function and are central to a lot of what happens in many activities, following are some hip mobility exercises that you can incorporate into your warm-up. Leg swings (forward-back): Stand tall, head neutral, chin level, swing leg forwardbackward with leg straight. Try to minimize tilt of torso, action is below waist. Leg Swings (side to side): stand tall, head neutral, swing leg across body with minimal lateral tilting of body.
www.FitnessExpertNetwork.com - 1234

Lateral lunge: stand in side split with feet flat. Lunge over 1 foot and then back over to other side. Keep feet flat and torso as upright as possible. Look straight ahead. March w/leg cradle: march and cradle leg with both arms in front of body. Minimize break at waist. Give these exercises a try before your workouts or activity to improve hip mobility and see if it doesn't make you feel better and improve performance.

About the Author


Bruce Kelly, MS, CSCS, NSCA-CPT, NASM-PES has written articles for sportspecific.com, completetrackandfield.com as well as local publications. He has been a fitness professional/performance enhancement coach for nearly 20 years. He owns a Fitness Together training studio franchise in Media, Pa. His website is www.ftswarthmore.com.

www.FitnessExpertNetwork.com

- 1235

"Being Fit and Healthy is What's Important"


By Camelia Herndon
It's hard creating a definition for Fit and Healthy. Maybe you need to lose weight, maybe you need to exercise more, maybe you need to learn more about nutrition - maybe you need help with all three!! Society today puts such an emphasis on our bodies and how we look. Magazines, TV, celebrities, our peers - so many factors telling you how you should be. But, we're not all stick thin (nor do we really want to be). We don't need to be too "this" or too "that"... I'm tired of hearing other people tell me what fit and healthy is. So, my goal for you is to focus on the real you. Focus on your own personal health and what you need to do to develop a healthy lifestyle and create a wellness within yourself. Become fit and healthy to yourself. It's not easy, it will take work - but here's some ways to make it happen. First and foremost, throw away the scale!! You may need to lose the weight, but the scale is misleading, frustrating and a waste of space. If you know me, you know I encourage all my clients to toss the scale. Focus instead, on how you feel - how's your energy? Are you clothes fitting better? Do you see the muscles starting to form? Remember, muscle weighs more than fat, a scale is NOT a good indication of how fit and healthy you are. Next, Cardio. Get your heart moving. The American Heart Association recommends 30 minutes of cardio each day - that's all, just 30 minutes. There are many ways to get your body moving - take a lunch break and walk outside (what a great stress reducer!!), Walk the stairs instead of the elevator - take your kids and go for a bike ride - or how about a game of wiffle ball in the backyard (just make sure YOU run the bases also!!) Of course, 30 minutes in the gym is also good. Just remember, cardio is the ONLY way to burn fat!! Without it, you'll never see any real fit and healthy results. And, of course, there are the added benefits of a better functioning heart, lower cholesterol and blood pressure. Being fit and healthy also revolves around what you eat. Nutrition is tough. There are so many food options out there -it's hard to focus on the healthy ones and stay away from the junk.

www.FitnessExpertNetwork.com

- 1236

Here's a few steps to follow: Eat Brown. Throw out all the white food, no white bread, bagels, pasta, processed foods. Go natural and your body will naturally get more of the fiber and healthy grains it craves. Follow the rainbow. Surround yourself with colorful fruits and vegetables. The prettier they are, the more healthful benefits you'll get. Eat Breakfast!! Start the day off right! Don't let your body starve and begin to store the excess fat. It's true. Eating 5-6 small balanced meals a day WILL help you keep the weight off. These are just a few ways to begin to feeling fit and healthy - Nothing I'm saying here is new to you. You've heard it all before. But perhaps the best way to motivate you to begin to live a healthy lifestyle is to get you to focus on how YOU want to look and feel, not how someone tells you how to. Just be healthy, live your life to the fullest extent for yourself. Keep that healthy attitude and be the best you can be!

About the Author


Camelia Herndon is owner of Fitness Together is Darien and New Canaan, CT. She has helped over 200 clients achieve their health and fitness goals. Her website is http://www.fitnesstogetherct.com.

www.FitnessExpertNetwork.com

- 1237

Drop Dead Gorgeous Takes on New Meaning


By Carol Klingsmith, RN, CES
Drop dead gorgeous and toxic. These two words are not what I think of simultaneously. Unfortunately, many of todays cosmetics and personal care products which we apply to our faces and bodies on a daily basis now fall into that category. And the phrase Drop Dead Gorgeous suddenly takes on a whole new meaning. Can the toothpaste, shampoo, deodorant, makeup, nail polish, or perfumes that you use cause health problems? No, you say, because the FDA would not allow harmful chemicals on the market. The truth is that the FDA allows cosmetics and personal care products to go to market without prior third-party-testing for safety. According to Samuel Epstein, M.D., chair of the Cancer Prevention Coalition and professor emeritus of environmental and occupational medicine at the University of Illinois at the Chicago School of Public Health, The agency has never required the $20-billion-a-year industry to label its products with any warning of well-documented risksnor has the FDA banned the sale of a wide range of unsafe products to an unsuspecting public. In 1938 the FDA granted self-regulation to the Cosmetics, Toiletries, and Fragrance Association, the self-appointed industry organization. The FDA classifies products but does not regulate them. Over 800 chemicals available for use in cosmetics have been reported to the government as toxic substances. The FDA has very few regulations to protect consumers from the ingredients used by the cosmetic and personal care industries. With the exception of color additives and a few prohibited ingredients, a cosmetic manufacturer may use almost any raw material as a cosmetic ingredient and market the product without approval from the FDA (Prohibited ingredients, FDA office of Cosmetics Fact Sheet, Dec. 19, 1994). This means that the industry does not have to answer to the FDA or anyone else. The direct result of industry self-regulation is that many of the produces we use daily, on and in our bodies, as well as, on our children are TOXIC. The FDA must prove in a court of law that a product may be injuriousbefore the product can be recalled. The FDA admits they dont have the budget to win in court against the giant cosmetic companies. So what can you do to protect yourself and those you love (especially the children)?

www.FitnessExpertNetwork.com

- 1238

Educate yourself. Read books and check out the internet. Check out Samuel Epsteins The Safe Shoppers Bible. One of my favorite internet sources is www.ewg.org. You can find out what toxins are in all your personal care and beauty products. Read labels and throw out products that contain toxic ingredients. Avoid the following ingredients: o Coal tar colors (FD&C or D&C)used in makeup and hair dye. It is an allergen, irritant, and possible carcinogen. o Leadused in hair dyes and makeup. A brain and nervous system toxin, a known carcinogen, and a hormone disruptor. o Phthalatesused in fragrances, deodorants, nail polishes, hair products, and lotions. Found to produce cancer of the liver and birth defect in animals. Phthalates are if great concern to the scientific community as their concentration in American bodies is much higher than had been previously believed, with the highest levels in women of childbearing age (20 to 40). For phthalate-free cosmetics go to nottoopretty.org. o Dibutylphthalate (DBP)used in nail polish and mascara o Dimethylphthalate (DMP) and diethylhtphalate (DEP) are often listed as fragrance. Choose products that are labeled fragrance-free. Essential oils provide much safer fragrances. o Another 35 chemicals listed as preservatives, sudsing/foaming agents, and other ingredients. All these chemicals that cause harm. It is frustrating and makes one think, why bother? Or everything causes cancer, so it doesnt matter what I do. But I say it does matter. It just takes a little time to educate yourself and buy smarter products. If you wont change for yourself, think about your children and grandchildren.

We watch our baby every minutes shes in the bath so she doesnt hurt herself while we shampoo her hair with antifreeze and engine degreaser and other potentially toxic chemicals that could harm her developing eyes, irritate her skin, and be potentially carcinogenic. Does this make sense? Sodium lauryl sulfate and sodium laureth sulfate are engine degreasers that have been shown to impair hair growth, irritate the skin, and impair proper structural formation of young eyes. Studies have shown that washing your hair one time with shampoo containing sodium laurel sulfate could put as many nitrates into your blood stream as eating a whole pound of bacon. That is just one application. Many people wash their hair everyday. After the bath we lotion our baby with products containing Propylene glycol (PG). PG is implicated in contact dermatitis, kidney damage, and liver abnormalities. And speaking of our children-

www.FitnessExpertNetwork.com

- 1239

Every 30 seconds a child is poisoned and 60% of these kids are under age six. The most common products involved in these poisonings are first, cosmetics and personal care products, second, prescription drugs, and third, cleansing agents. There is enough fluoride in 4 ounces of most brands of toothpaste to kill a small child. See the poison control warning on your toothpaste. One ounce of a mouthwash containing more than 25% alcohol can prove dangerous to young children one ounce can cause seizures and brain damage. Five ounces can kill. Select safer alternatives for products you use most, leave on the longest or dont wash off, such as moisturizers, or those are easily ingested, such as lipsticks. It is best to choose safer eye makeup creams, too, as mucous membranes around the eye are permeable and highly sensitive. Buy products which contain healthier ingredients such as, Annatto, beeswax, candelilla wax, carmine, carrageenan, cornstarch, hematite, iron oxides, jojoba oil, kaolin, pycnogenol (from pine trees), rice-bran oil, shea butter, sunflower oil, sweet almond oil, titanium dioxide, vitamins A, C, E. Avoid products that contain unspecified fragrance. Write to your favorite cosmetic companies and ask them to ban phthalates and other toxic ingredients.

How long do we have to wait before we decide to return to natures skin care instead of using only synthetic, petroleum-based chemicals?

About the Author


Carol Klingsmith is a registered nurse, Gold Certified Clinical Exercise Specialist and Lifestyle and Weight Management Consultant with the American Council on Exercise (ACE). She writes a monthly column, The Wisdom of Wellness and is one of the authors in a soon to be released book, titled "101 Great Ways to Improve Your Health." Her website is www.carolswellness.com.

www.FitnessExpertNetwork.com

- 1240

Exercise Offers Relief for Symptoms of Chronic Disease


By Carol Klingsmith, RN, CES
Even for those with chronic disease, exercise can provide relief from pain and other symptoms. When you are debilitated by symptoms of disease, exercise may be the last thing on your mind. Most health care professionals agree, however, that the benefits of exercise far outweigh the potential risks. Now for some this may be an excuse (I accept that not everyone wants the benefits of exercise), but some people may genuinely be afraid of the risks. Others may not be aware of the power of exercise to relieve symptoms of disease. I have talked often of exercise as a means of preventing disease, but it is also beneficial when he disease is in place. If you have heart disease, high blood pressure, arthritis, diabetes, fibromyalgia, chronic fatigue, asthma, back pain or other chronic conditions, you may need to check with your doctor before starting a program. In most instances, however, exercise will relieve or eliminate many if not all symptoms. A Sports Med Update from the American College of Sports Medicine concluded that physical activity is associated with a reduction in mortality among patients with chronic diseases, such as high blood pressure, coronary artery disease and Type 2 diabetes. A recent study found that patients with two or more chronic health conditions, who had less than 30 minutes of activity per week, had a mortality rate of almost three times that of patients getting more than 30 minutes of activity per week. Triple your likelihood of living with an investment of a little more than 30 minutes of your time each week? Imagine what 60 minutes might do! Individuals suffering chronic pain from fibromyalgia think medication is the only answer. The right type and intensity of exercise can relieve pain and lead to a reduction or elimination of medication. Surgery is often recommended for back pain, when use of the Roman Chair or yoga may alleviate the pain. Many diabetics think they cannot exercise. Yes, complications are anticipated and the patient will need to learn to control their insulin levels. But, did you know that through exercise many Type 2 diabetic patients may eventually restore near normal glucose levels? Thats huge. Most people dont recognize the control they have over their health, especially when faced with a life-threatening disease. Are you starting to see it? I hope so.

www.FitnessExpertNetwork.com

- 1241

About the Author


Carol Klingsmith is a registered nurse, Gold Certified Clinical Exercise Specialist and Lifestyle and Weight Management Consultant with the American Council on Exercise (ACE). She writes a monthly column, The Wisdom of Wellness and is one of the authors in a soon to be released book, titled "101 Great Ways to Improve Your Health." Her website is www.carolswellness.com.

www.FitnessExpertNetwork.com

- 1242

How to Stay Motivated on the Road to Health and Fitness


By Carol Klingsmith, RN, CES
Its easy to be motivated with that New Years resolution, but what about the rest of the year. Following are some helpful hints for finding that motivation during the remainder of the year.

Start by deciding if losing weight or getting healthy is really important to you. You may think you want to lose weight, start exercisingbut if it is not among your top priorities, you will not commit the time necessary to make it work. Instead, take it off your list and save yourself the stress. Take a look at the barriers that get in the way. Are you unable to exercise because you work all day and when you get home everyone vies for your time? Then put your exercise shoes and clothes in the car and dont go home until youve had your walk (20 to 30 minutes). Decide what things stand in your way and then devise a plan to work around them. Notice how much time you spend being inactive. Most people underestimate the time they spend in sedentary activities. I use a monitor called a Cal Trac, which tracks the number of calories I use everyday. You can also use a good quality step counter. I live in a two-story house and always thought I was very active. You can imagine my surprise on the days I did not exercise and monitor showed a whopping 147 calories burned. No wonder its so hard to lose weight. Add movement to your life. Dont feel that you have to have planned, hour-long exercise sessions. Find ways to combine exercise with family activities (tag with the kids), social times with friends (dancing is great). Park a block from work. Take the stairs instead of the elevator. Walk to the post office to mail that letter. Set realistic, measurable, short-term goals. If you only goal is to lose 100 pounds, it will be quite some time before you will feel successful about reaching your goal. Instead, set a realistic, measurable, short-term goal. Depending on your fitness level, your goal may be to walk one mile in 20 minutes, three times per week. At the end of one week its easy to determine if you have met your goal. Try to set a goal that challenges you, but is obtainable. Create a plan. On Sunday write out your plan for the week..Exercise Monday, Wednesday, and Friday at 5:15 p.m. for 20 minutes. Make the plan a commitment to yourself. This means that come Hell or high water you will exercise three times this week. If something happens to your Monday, Wednesday or Friday workout, you will find a way to fit it in somewhere else. Recognize success. Reward yourself for the small successes. Dont wait until you lose the 100 pounds. Reward yourself for showing up for your exercise sessions. It is important to progress your training to avoid plateauing. Once you start a program, you might find yourself on a plateau where your fitness level does not
- 1243

www.FitnessExpertNetwork.com

seem to improve. When this happens, it is easy to get discouraged. At this time a change in your program can help get you over that plateau. Get help when needed. Whether its getting someone to exercise with you, so youll show up Or working with a personal trainer to help you get over that plateau. Be consistent. This is the most important factor. Exercising even after the excitement of the new has worn off. Its like the water in a stream that erodes the rock. Its the small amount of work day in and day out that will get you the results you desire.

About the Author


Carol Klingsmith is a registered nurse, Gold Certified Clinical Exercise Specialist and Lifestyle and Weight Management Consultant with the American Council on Exercise (ACE). She writes a monthly column, The Wisdom of Wellness and is one of the authors in a soon to be released book, titled "101 Great Ways to Improve Your Health." Her website is www.carolswellness.com.

www.FitnessExpertNetwork.com

- 1244

The Perfect Gift-How to Give the Gift of Health


By Carol Klingsmith, RN, CES
Do you ever spend time looking for the perfect gift for someone you love. How about the gift of health. If I could choose the perfect gift, I would choose the gift of good health. Do you realize what a tremendous gift that would be. If you have your health you can do anything. Without your health, all the money in the world doesnt mean a thing. Good health you say, but thats not a gift. You cant always choose good health. You dont always know when you will get cancer or have a heart attack. I agree you dont always know when you will hear those dreaded words, youve got cancer, but if you neglect your body over the years it is not a matter of if you will hear those words, but a matter of when. One of my greatest passions is to help people understand that the majority of todays diseases are caused by what we either put in or on our bodies or what we are exposed to. And it starts in infancy. We watch our baby every minute shes in the bath so she doesnt hurt herself, while we shampoo her hair with antifreeze and engine degreaser and other potentially toxic chemicals that could harm her developing eyes, irritate her skin, and be potentially carcinogenic. It isnt that we are bad parents. We just refuse to believe that our government would allow unsafe ingredients like these in products we can buy at the store. Especially those made for children. Well, these unsafe ingredients are everywhere. They are in many foods we eat and products that we use everyday on our bodies and around our house. Next time you reach for your shampoo look at the label. Look for sodium laurel sulfate and sodium laureth sulfate. They are engine degreasers that have been shown to impair hair growth, irritate the skin, and impair structural formation of young eyes. From skin contact alone the body stores this potentially toxic chemical in the heart, liver, lungs, and brain. Propylene glycol is implicated in contact dermatitis, kidney damage, and liver abnormalities. Have you ever asked yourself why there is a warning label on your toothpaste. WARNING: Keep out of the reach of children under 6 years of age. If you accidentally swallow more than used for brushing, seek professional assistance or contact a poison control center immediately. Is this the type of product you want to put in your mouth, next to your mucous membranes (where substances are absorbed directly into the blood stream) every day, 2
www.FitnessExpertNetwork.com - 1245

to 3 times per day, for the net 60, 70 or 80 years? Is it any wonder why so many people hear the words, Youve got cancer. Maybe its because of my age, but it seems that I am suddenly surrounded by an epidemic of friends and family that have strokes, cancer, fibromyalgia, multiple sclerosis or even mystery diseases. And each time I hear them say, I just dont understand how this could happen to me. I have always been so healthy. I was fine until I hit 52 and then I started falling apart. The truth is you neglected yourself for 30 to 40 years and these years of neglect are now culminating in disease. The only connection I see between age and disease is that living longer provides more opportunity for neglect. Most of us come into this world in an absolutely amazing, healthy body. Then the neglect starts. We dont mean to neglect ourselves, but we are busy living our lives. When it comes to our health and taking care of ourselves we are also cheap. We will spend $15,000 to $20,000 plus on an automobile and additional dollars taking care of it to ensure that it runs efficiently. At the same time we refuse to buy organic because that head of lettuce costs an extra $1.00. Unfortunately, we end up spending much more than that extra dollar in treating future disease. I truly see our culture as suffering not from cancer, heart disease, and stroke, but as a culture suffering from the disease of neglect. I feel our present condition comes mainly from neglect in three areasfood, water, and exercise. The good news is that these are three of the most inexpensive gifts you can give, they reap tremendous benefits, and result in thousands of dollars in savings over the years. You ask but how do I give these gifts. Well, to have the most impact you must give them to yourself. This quote by Jim Rohn has become my words to live by and as my gift I am sharing them with you in hopes that they might impact your life-- I will take care of me for you, if you will take care of you for me. I think it should be part of every marriage vow. What an extraordinary gift to give your spouse, your children, your grandchildren. The fact that you will start taking care of you for me. Because you choose to take care of yourself, your daughter wont have to give up her life for 10 years to take care of you at the same time that she is raising her own family. Your grandchildren will be able to go fishing with you, instead of coming to visit you in the nursing home. I hope this article has made you think and that you now have an interest in turning around that path of neglect. If you are ready to end the pattern of neglect here are four things you can do starting today that will positively impact your health.

Look at labels and avoid eating foods containing hydrogenated or partially hydrogenated oils Drink 6 to 8 glasses of pure, clean water daily in place of something else
- 1246

www.FitnessExpertNetwork.com

Walk 30 minutes a day, 6 days a week Read labels and buy nontoxic products for personal care and household cleaning

About the Author


Carol Klingsmith is a registered nurse, Gold Certified Clinical Exercise Specialist and Lifestyle and Weight Management Consultant with the American Council on Exercise (ACE). She writes a monthly column, The Wisdom of Wellness and is one of the authors in a soon to be released book, titled "101 Great Ways to Improve Your Health." Her website is www.carolswellness.com.

www.FitnessExpertNetwork.com

- 1247

5 Healthy Tips That Get You Through The Holiday Season


By Chad Cannon
The holidays are so hard to get through when it comes to your health. You just finished eating everything in sight during Thanksgiving, and now Christmas is like a month long holiday of eating bad and not having time for your workouts. Then comes the new year with lots of parties and snacking a lot while never working out during all those great football games. There are five easy things you can remember to do during these hard times of the year. Here are some tips to follow throughout the holiday season: 1. The hardest part for me is not finding time to do my resistance workout. The simple fact is MAKE TIME!!! You worked so hard to get to 3 times per week. Now it is the holiday season, give yourself a break if needed. Plan on 2 times per week instead of 3. Thirty minutes of resistance training twice per week. That's ONLY one full hour for the entire week! You know YOU can do that! 2. What about cardiovascular training? An easy method this time of year is to take a brisk walk before or after dinner at least two nights per week. 20 to 30 minutes is all you need. Again, that's ONLY one hour of cardio training! You can also do that. 3. If your skin is dry, you are most likely a little dehydrated. Carry a water bottle around all day long and keep filling it up as you just take small sips throughout the day. You need at least 6 bottles of water per day! 4. For all those holiday meals, small portions are key! Don't eat everything at once. I'd personally rather eat a small portion of everything 5 times per day. I end up eating more of it which is great and my metabolism is much faster. 5. Finally, what about all the holiday deserts, cookies and candy? You may keep eating them, after all it is a special time of year. However, limit yourself to one or two bad things per day. That's it. If you don't eat a lot of sugar, you won't crave it. If you do eat a lot, you will crave more of it. Good luck and don't stress about everything. These are joyful times!

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com
www.FitnessExpertNetwork.com - 1248

7 Easy Rules For Attaining More Energy


By Chad Cannon
Ever have one of those days where you completely have no energy? I mean absolutely NO energy! I'm having one today. Yes, even me, a fitness professional has the luxury of being completely exhausted. I know, you're thinking? this sure isn't sounding like a health/fitness story so far. Well just wait another minute and I'll get to my point. You see I have been out of the state for 4 days prior to yesterday helping my mother get her house ready to put up for sale, looking for somewhere else for her to live, test driving 23 different cars so she can get something more reliable, and so much more on top of all that. I arrived back home very late Sunday evening after a very long layover in Charlotte, then came to work early (6:30am) Monday morning and didn't leave until 7:30pm. Again, what's the point to my story you ask? It's this: I ate like crap (mostly restaurant food) from Thursday through Monday. I didn't do any exercise, even though I did a lot of labor, like yard work and hulling heavy things up and down stairs, but to me that is not exercise. Today, Tuesday, I have absolutely no energy because I ate so unhealthy, did no activity, and now it's affecting me. I absolutely never have caffeine, but it's only 8:30am, I've trained 5 people already today and I'm seriously thinking about caffeine! Usually after eating healthy day in and day out, my energy level stays pretty darn high, but this really proves to me what unhealthy eating and lack of exercise does to you. I know that I will get back on track so I'm not worried. It's just getting back on a routine of eating healthy and exercising again, which is easy. Once on a routine, it's just maintaining it. These are my rules I go by for attaining a higher energy level: Rule #1: Eat first thing in the morning with some kind of complex carbohydrate for energy. Rule #2: Eat very small meals every 3-4 hours, no matter what, or snack every 1-2 hours all day long. Rule #3: Carry a water bottle with me all day and take sips of water every 5-10 minutes throughout the day. Rule #4: Combine close to the same percentages of a lean protein, fibrous carbohydrate and
www.FitnessExpertNetwork.com - 1249

starchy carbohydrate by the end of the day. (example: 40% lean protein-chicken, fish, 30% fibrous carbs- whole wheat bread and pasta's, whole wheat cereals, brown rice, sweet potatoes, 30% starchy carbs-most vegetables, dark green veggies are better) Rule #5: If liquids are needed after 6pm, drink only water. Rule #6: Do an average of 30 minutes of moderate cardiovascular activity three times per week such as taking a power-walk. Rule #7: Do 2-3 30 minutes resistance training sessions per week of the entire body. It's as simple as this. Nothing hard about it! No diets to follow. All you have to do is plan ahead. Follow these 7 simple rules and you'll feel like a million bucks in no time!

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com

www.FitnessExpertNetwork.com

- 1250

7 Tips For a Healthy Lifestyle


By Chad Cannon
So, I finally took some time out this weekend to spend with my family. We went to the beach for a good 2 hours before my daughter threw a fit and we had to come home. As I was sitting in my chair working on my tan lines in the crowd of many, many people. I started noticing how many obese people there were. I couldn't help it. They were everywhere! I started to count 10 people at a time that passed directly in front of me to see how many out of the 10 were not just over weight, but actually obese. I probably did this for a good 30 minutes. The average of every time I did this, was about 7 out of 10 people. Can you believe that? I knew we were bad as a population, but when you see it right in front of you, it really hits you hard, especially as a fitness professional. It really makes me wonder if I'm doing my job. I know I cannot reach everyone that is just not possible. I have to remember that I've personally helped thousands of people lose weight, and countless more with emails, phone calls, or other programs they have come to me for. Anyway, back to the beach? This family of about 7 or 8 sat in front of us. Three adults and the rest were young kids ages 10+. Every one of them were very obese, except for one girl. She was about 20 to 25 years old I'd say and she was probably anorexic. I wonder why? As they were all eating their lunches, which consisted of sandwichespeanut butter and jelly on white bread, all different kinds of chips and everyone had a different kind of caffeinated drink, such as Mountain Dew, Coke, Diet Coke, Diet this, Diet that! and would you believe they all had a huge piece of chocolate cake covered with chocolate icing. For one, they think they are doing something healthy by drinking things that are diet. Boy are they in for a rude awakening! The one real skinny girl, probably 5"9 tall and 95 lbs. (not joking) is the only one who had a water the entire time they were there, but only ate a few small crackers, that's it. You think she's afraid of turning into the rest of her family? I wonder! How many families do you know that are like this? Better yet, could this be your family? Here are 7 tips to help get you into a healthier lifestyle: 1. 2. 3. 4. Start eating every 3-4 hours with no more than 500-600 calories per meal. Drink more water Be as active as possible Watch less TV
- 1251

www.FitnessExpertNetwork.com

5. Make goals for yourself and your family 6. Get a physical - Hearing the truth from a physician about how at risk you are of death will get you going a lot easier. 7. Seek a fitness professional that knows about fitness, nutrition, and a healthy lifestyle. Remember the family I saw on the beach. Don't let yours be that family!

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com

www.FitnessExpertNetwork.com

- 1252

Tips For Being The Fit, Healthy Person You Want To Be


By Chad Cannon
Benefits for becoming a fit, healthy person: 1. Maintaining consistent weight. 2. Increase your strength and muscle mass. 3. Improve your overall cardiovascular health. 4. Improve your psychological health. 5. Improve your quality of life. 6. Slow down your aging process. 7. Have a healthier heart. 8. Reduce your hypertension. 9. Improve your circulation. 10. Have a better, faster metabolism. 11. Have a less chance of diabetes. 12. Improved your skeletal system. 13. Improved your immune system. 14. Improved your sense of well-being. Tips on how to start being a fit, healthy person: 1. 2. 3. 4. 5. 6. 7. 8. Fitness is progressive, and its takes a lifetime. If you train too hard, too fast, youll probably burn out. Take the leap of faith. There are no shortcuts, so dont try them. Attitude is everything (this is not just for being fit and healthy). Make a connection between your physical health and your spiritual well-being. Make exercise and being healthy a passion. Everyone that does a regular program of aerobic exercise and interval training WILL achieve a significant health gain. 9. Your body will adapt to everything 10. Always add balance to your exercise program. 11. Make a commitment to yourself and keep it. 12. Pick a specific time and place every time you exercise. 13. Change your priorities to be fit and healthy. 14. Start slowly. 15. Be consistent. 16. Set realistic goals. 17. Find a workout partner to make it easier and fun. 18. Reward yourself. 19. Do what you enjoy.
- 1253

www.FitnessExpertNetwork.com

20. Get outdoors. 21. Make sure you add functional exercise to your routine because it most resembles everyday movements. 22. Surprise the body as much as possible. 23. Seek symmetry. 24. When doing resistance training, train opposing muscle groups. 25. Theres no reason to exercise if youre not a believer. Healthy eating tips for being a fit, healthy person: 1. Eat right , feel right. 2. Remember the 6 essential nutrients: o carbohydrates o proteins o fats o vitamins o minerals o water 3. A carbohydrate is just another name for sugar. 4. You can eat a completely fat-free diet and still be vastly overweight. 5. The lull in energy between meals is the result of a drop in our blood sugar, so snack between each small meal. 6. You may look the same day in and day out, but your body is always recharging itself. 7. If you were to eliminate all fat from your diet, you would be dead in about 6 weeks. 8. What you eat determines whether you are going to burn fat or store it. 9. A healthy diet has the potential to affect every aspect of your body, mind, and spirit. 10. Eat to be fit and healthy. Eat to beat disease. 11. Dont skip meals. 12. Dont be obsessed with your weight, ever! 13. Drink plenty of water. 14. Dont consume more than 500 calories per meal if trying to lose weight. 15. Dont consume caffeine. 16. Make sure you eat foods that are low-fat, not fat-free. 17. Read labels. 18. Avoid saturated fats. 19. Eat protein, but low-fat sources of protein. 20. Drink 1% or skim milk. Tips for getting the best out of your body during exercise: 1. The foundation of any exercise program is aerobic activity and a balanced regimen. 2. Benefits will vary according to intensity, frequency, time, type. This is interval training.
www.FitnessExpertNetwork.com - 1254

3. 4. 5. 6. 7. 8.

The purpose of interval training is to overload your system. Always increase and decrease the duration and intensity of your workouts. Control the levels of intensity Interval training is controlled discomfort. Pain is not a product of interval training. HAVE FUN at all times!

About the Author


Chad Cannon is a certified personal trainer, weight loss expert, author, speaker, and director of Shaping Concepts in Hilton Head, South Carolina. His website is www.shapingconcepts.com

www.FitnessExpertNetwork.com

- 1255

"Common Trends To Break To Become The Healthiest Ever"


By Chris Hill
Common Trends to Break To Become The Healthiest Ever! Can you believe it is 2007 and we are talking about common trends to break to become the healthiest ever? It really seems the past year has gone by in a flash. My parents always told me the older I get the faster the years go by. I think I am starting to understand that. One thing that goes with time seems to be our bodies ability to respond to abuse as it did when we were teenagers. Can you remember when you could eat whatever you wanted, drink whatever you wanted and still stay the same weight? What do you think happened? Why do you think we cant do that anymore? If you really think about how your life has changed, you can understand completely what is causing that weight gain, or that feeling of getting out of shape. It may not be clear now but it will after you read this article. These few changes can be what will break the common trends to become healthier than ever. The more people I see come through Personally Fit the more I see three common trends. The first trend is people who gain weight over time usually decrease activity, due to lifestyle change. Most of us were in college at one time or chasing young kids around and were much more active. We walked or rode a bike to class, we walked all over campus to get to our class. Then we played some type of sport or were involved in some type of extracurricular activity. Basically we rarely ever sat down for long periods of time. Now as technology is evolving, everything in our worlds is designed to make things less labor intense. Which means less calories burned. It seems as we age this snow ball continues to roll down hill at a enormous pace. The activity decreases and the calories increase. Which leads to joint problems, high cholesterol, high blood pressure, and chronic issues. The second trend that seems to be affecting many people or newcomers to Personally Fit is that they just do not understand how to eat. What I mean is I meet many clients who think that starving themselves is going to provide results that will give them the body they had 20 years ago. They tell me, I lost 30 pounds on the cabbage diet back in 1985. But, to be honest with you and them the person that stands in front of me, is nothing physically or metabolically like the person in 1985. Much of the research over the last 20 years, tells us that in order to maintain weight loss (which should be our optimal goal) is to eat healthy, not starve to reach a weight then add
www.FitnessExpertNetwork.com - 1256

food back at a slow pace. Basically when we under eat we create a hormonal imbalance that creates an environment that makes it almost impossible to lose weight. We also do not have enough food in our systems to sustain basic metabolism. This will cause our metabolism to slow down. We eat our own muscle for energy and make it virtually impossible to see long lasting results. Our lives cause us too be so busy we are not prepared to eat. We must use meal replacements and planning to make sure we get the correct amount of food in our system in order for fat loss to occur. The third trend I see people do is extreme inconsistency with the three things that can make life so much easier. Those three things are balance nutrition, resistance training, and moderate aerobic exercise. Consistency, or should I say lack of, is the one thing that causes so many new years weight loss resolutions. If every person stuck with their new years resolution from the prior year, if they had a consistent nutrition and training approach, do you think they would be starting over again in 2007. It seems many people are able to perform one or two of the three areas extremely well, but they completely neglect the third. This will set you up for failure every time. Most of the time the area that gets neglected is nutrition, which should be the most important thing of all. Being on again, off again, with your nutrition and your off again days are requiring you to consume more calories than you burn, you will be promoting weight gain. Many people understand what to eat and even how, but lack of planning or stress eating causes an ambush on your nutrition plan. This results in people getting frustrated, blaming themselves, blaming their genetics, thyroid, or numerous other factors. After a few failed attempts they give up and slowly settle back into the trends that got them wanting to lose weight again. Then they look up and boom they are 7 pounds heavier than last year. So the mindset over the last 10 years has told us that January is a good starting point, so they start over with all these great intentions. After several bumps in the road they always come back to reality. The only true answer to effective health and lasting weight loss is sweat, hard work, planning, good consistent balance nutrition, consistent resistance training, and consistent moderate aerobic activity. The clients who are the most effective with maintaining their results seem to do all three effectively.

About the Author


Chris Hill is a NSCA certified personal trainer. He is the owner of Personally Fit by Chris Hill Inc. His website is www.personallyfitbychrishill.com

www.FitnessExpertNetwork.com

- 1257

"Concentrate. Concentrate. Concentrate."


By Christopher Russelle
Concentrate, repeat as necessary. If you think about Olympic athletes just before their event, they are focused, confident, goal oriented and ready. This is something that we all possess and with the right concentration training we can work our bodies and mind to their fullest potential. We can maximize our everyday's performance, in everything we do, with a concentrated mindset; and here's how. The minds natural state is disorder, with random thoughts, perceptions and sensations all competing for attention. Adults normally manage this confusion by placing things in a reasonable order with intentional control. This is where we filter out certain other things and focus on the main task - concentrating. However, doing this can be more difficult at certain times than at others. The usual suspects are as follows: Being Tired - When fatigue kicks in concentration is kicked out. Being tired overrides your bodies ability to focus, so get your rest. Being Stressed - The little things are just as bad, if not worse, than the big things that stress us out. Dont let these things take over your mind, be controlled and be concentrated. Being Physically Depressed - When your body needs the attention (when you are sick, hungry, on medication, injured, etc?) you loose the ability to concentrate on anything else. So, keep healthy and take the best care of your physical body as much as possible. Being Bored - Practice may make perfect but repetition can make us bored. Concentration needs willpower, and boredom can bring that down. So change little things in your everyday life to keep it fresh and new. Multitasking - Juggling multiple activities at the same time rather than in an order can make it hard for the brain to focus. More frequent multitaskers may even be teaching themselves to have shorter attention spans. So, get organized and take tasks one at a time. These things and more can sometimes combine and really make that concentration goal hard to achieve. However, food, rest and regular exercise can go a long way towards improving concentration. Remember the suggestions from above and implement them or your own version of them. Use them in your everyday life and bring that concentration, readiness and focus to your workouts. This way your workouts wont only be a great way to keep your body healthy and fit but also to keep you more in control with optimal concentration.

www.FitnessExpertNetwork.com

- 1258

About the Author


Christopher Russell is a personal trainer at VERT Peak Fitness Center in Jericho NY. He is also a member of the NYFD. For more information, please visit www.VERTfitness.com

www.FitnessExpertNetwork.com

- 1259

Tips to Prevent or Slow the Effects of Osteoporosis


By Clint Howard
Osteoporosis is a disease that causes thinning of the bones and can lead to serious bone fractures. It most commonly affects postmenopausal women, but it can also affect men and younger women. Osteoporosis is often known as a silent disease because many people dont know they are affected until they end up with a fracture. It is best to begin screening for osteoporosis or its precursor, osteopenia, at menopause because that is when bone loss begins to occur. All women over 65 should be screened. Men and women over 50 who break a bone or have other risk factors should also be screened. Other risk factors include:

Race- Caucasian or Asian Thin, small frame Smoking Excessive use of alcohol Low calcium intake over lifetime Vitamin D deficiency Physical inactivity Family history of osteoporosis

Osteoporosis can be prevented with regular physical activity including strength training, weight-bearing aerobic activities and flexibility exercises. Adults should aim for at least 30 minutes of physical activity a day. These activities not only help prevent osteoporosis, but can also help improve strength and balance, decrease the risk of a fall that could cause a bone fracture, and improve posture. The American College of Sports Medicine (ACSM) says strength training is the only known intervention that can potentially increase bone mass and strength throughout a lifetime. For persons over 50, the ACSM recommends strength training 2-3 times a week with a goal of lifting a weight that is heavy enough to achieve 10-15 repetitions per set for at least 20-30 minutes. Strength training not only helps strengthen your muscle and bone, but can also work directly on your bone to help slow mineral loss. Aerobic activity that is weight-bearing is also extremely important. Examples include walking, lowimpact aerobics, and dancing. Flexibility is also important not only to prevent injury, but to improve posture and mobility of joints. Stretching is best performed at the end of your workout session. They should be done slowly without any bouncing. A diet high in calcium and vitamin D is important in women of all ages. It is best to start preventing osteoporosis in childhood with adequate intake of calcium and vitamin D. Food sources are best and include fortified milk, cheese, leafy green vegetables, soybeans, yogurt, sardines, and salmon. Adults under age 50 need at least 1000 mg of
www.FitnessExpertNetwork.com - 1260

calcium and 200 IU of vitamin D. Adults over age 50 need 1200 mg of calcium and 400 IU of vitamin D. Children over 9, need 1300 mg of calcium and 200 IU. Osteoporosis is a major cause of disability, especially in older women. However, the condition and/or its progression is preventable with proper strength training, aerobic exercise, flexibility, and a calcium rich diet. While it is best to start these habits in adolescence, it is never too late to start. Beginning after the onset of osteoporosis is better than not beginning at all. Exercise will increase your muscle strength, improve your balance, and keep your bones from getting weaker.

About the Author


Clint Howard is a certified personal trainer in Tulsa, OK. He is the owner of Fitness Together in Bixby and Jenks/Riverside. He has been helping Oklahomans achieve their fitness and weight loss goal for over 9 years. He is certified with the American College of Sports Medicine(ACSM) and the National Strength and Conditioning Association (NSCA). His website is www.personaltrainertulsa.com

www.FitnessExpertNetwork.com

- 1261

Breaking through Obstacles


By Crystal Quintana and Elaine Peabody
You know you want to start an exercise routine, but something is holding you back. Maybe the idea of beginning a regular fitness program is something youve just thought about, or maybe youve gone so far as to buy expensive equipment and workout clothes that continue to sit unused for months after youve purchased them. Either way, something is keeping you from acting on your desire to get fit. The truth is there are probably many things that are keeping you from taking those first steps toward regular exercise. The reasons might actually be physicalsuch as an old injury or health issues. Or maybe youre just nervous about trying something new. Whatever your obstacles to fitness are, two things are certain. You can overcome these obstacles, and when you do, your life and your health will improve dramatically. In todays busy world, it is often seems difficultif not impossibleto schedule fitness into our daily routines. The idea of adding one more thing to your already overly packed schedule may seem unbearable, but if you decide to make time for exercise, and its stress-relieving benefits, you will probably discover a little exercise makes the rest of your day more enjoyable. There are many simple ways to work a fitness routine into your agenda.

If your days are packed, and you are just too tired in the evenings, try going to bed earlier and getting up 30 minutes earlier a couple of times a week to exercise. Once youve adjusted to that schedule, add a couple more mornings to your workout schedule. If getting up any earlier than you already do is just unthinkable, try working a few short 10-minutes workouts into your day. Lunchtime is a perfect opportunity to sneak in some exercise. Not only are these mini-workouts easy to squeeze into your schedule, they are also great for anyone who is new to exercise. When you havent worked out in years, it is much less daunting to take a ten minute walk than it is to commit yourself to hours at the gym. Park further away from your destination. If you drive to work, park a block or two away from your building, and finish your commute on foot. Or when you go shopping, park in the last row of the parking lot. It may not seem like much at first, but all those little bouts of exercise add up. Rethink you free time. If your normal weekend involves going to a movie or lunch with a friend, try going on a hike or a bike ride instead. This way you are having fun and improving your health at the same time. For some people, time is not the factor that keeps them from exercising. Sometimes, exercise can seem just plain boring. Not everyone enjoys going to the gym four times a week and completing the same workout. If this type of exercise sounds stale to you, try exercising in different ways.

www.FitnessExpertNetwork.com

- 1262

Make exercise a social activity. Try walking several times a week with a few friends, or inspire your friends and relatives to play softball with you at your local park. Check out sports leagues in your community. Recreation centers, health clubs, and even your employer may offer group sports that are fun as well as beneficial. Vary your routine. Regular exercise doesnt have to mean that you do the same thing every day. Choose several activities that interest you and get you moving, such as biking, swimming and hiking. If youre the type of person who has never considered yourself athletic, beginning an exercise routine may be especially intimidating. You may even be afraid that youll hurt yourself. But exercise is not about competition or even being a fantastic athlete. You can enjoy the benefits of many different types of exercise without being a superstar. Remember, most of us arent! Try these tips if the very idea of exercise is enough to make you sweat. Pace yourself. Dont be afraid to start small and build up to more intense workouts or more complicated activities. Be realistic. For someone who is not used to working out, it is not realistic to say youre going to work out for an hour a day everyday. Youll soon lose your stamina. Start with 20 minutes of exercise a day several times a week and go from there. If you try an exercise class, make sure its a class for beginners. Remember why youre exercising. You are not exercising to impress anyone but yourself. You should be proud of yourself for beginning an exercise routine in the first place. It is great step in the right direction. If you stick with it, you will surprise yourself with how much you can accomplish.

About the Author


Visit www.theCQmovement.com to get more great snack n go ideas.

www.FitnessExpertNetwork.com

- 1263

Success is often about Motivation


By Crystal Quintana and Elaine Peabody
Stay Motivated, Stay Fit
Success is often about motivation. When we care deeply about somethingour careers, our families, and our relationships motivation seems to be second nature. But, sometimes these very commitments seem to stifle our motivation when it comes to exercising and staying fit. However, making the commitment to stay motivated about fitness can help you stay motivated in other areas of your life as well. A satisfying fitness routine can help you alleviate stress, keep healthy, and feel your best. Not only is this good for you, but it is good for the people who depend on you. The main motivation killer when you are starting a new exercise program is having unrealistic expectations. It is great to be excited and enthusiastic about the way exercise can change your life, but expecting too much too soon can lead to big disappointments. It is hard to stay motivated about something that isnt providing you with the results you want, but remember, becoming fit and healthy is a process that occurs over time.

Perfectionism is another thing that can kill motivation.


There are going to be days when you will miss a workout or eat everything you know you shouldnt. Dont let these moments make you feel as though you have failed. Nobodys perfect, and holding yourself to the high standards of perfectionism can be very damaging to your motivation and your self-esteem. Keep things in perspective, and let the occasions when you fall short of your goals be reminders of the reasons you want to stick with them. It isnt easy to stay motivated about exercise when there are so many other demands placed on your time and energy, but if you can keep in mind these simple tips, staying motivated about working out wont seem so overwhelming. 1. Dont set unrealistic expectations. You cant lose twenty pounds in a week, and you cant train for a marathon in month. Make sure the goals you set for yourself are realistic so that you will be able to see the rewards of your hard work. 2. Write it down. Keeping a workout journal or just jotting down your goals can be a great way to solidify your commitment to getting fit. 3. Have a buddy. A friend or a group of friends is a great way to spark your motivation. Not only will you have more fun working out with a partner, but you will feel a sense of responsibility to them as well. You can support each other through the tough times and celebrate with each other when you succeed. 4. Reward yourself. If you successfully complete all your scheduled workouts for the week, you might want to treat yourself to a night out. If you lose those thirty pounds youve been trying to take off for years, reward yourself with a small
www.FitnessExpertNetwork.com - 1264

vacation. Make the reward consistent with the accomplishment, but never forget to congratulate yourself! 5. Know when to take a break. Even the most committed and motivated among us can get burned out. If you start to feel that you absolutely cant survive another workout or eat one more low carb meal, take a break. Give yourself a day or two to rejuvenate. If you still dont feel motivated to get back into your exercise routine, you might want to think about trying something new. A new sport or activity may be just what you need to jump start your motivation!

About the Author


Visit www.theCQmovement.com to get more great snack n go ideas.

www.FitnessExpertNetwork.com

- 1265

Back To Nature
By Crystal Reiber
When was the last time you have literally gone "back to nature"? Was it as a getaway in a cabin, to go camping, hiking, to retreat from life, or what? Go ahead, admit it....there is something soothing about nature. Simple, uncomplicated, ever-present.... nature. That is only the beginning of what I wish to address in this article. First, we all need to give time for ourselves: to recharge, relax, recuperate, catch our breath, refresh, whatever. We're human, it's the way it is, a fact of life, admit it. Secondly, nature is always close by. However, here is where the path takes a fork in the road folks. Nature is also a great place to challenge your creativity and find yourself in an infinite surrounding to workout however you need. So...Here are some examples for you to ponder and I can imagine to relate to or say/admit to yourself, "that's it! that's what I need or want!" Obviously, nature supplies great natural resources in hiking, biking, horseback riding, kayaking, boating, skiing, rock climbing, exploring, etc. Let's take it a bit further. What better back drop for stress relief than to take in some yoga in the natural surroundings, or meditation, or tai chi? What an enhancement! How about being creative and do something you haven't ever done or maybe haven't done since childhood? Climb rocks and skip stones, swing on vines (or ropes if you'd rather)*just remember, safety first*, climb a tree, do "skin the cat" on a tree branch or chin-ups/pullups. How about walk on stepping stones or another fixed object begging for your skill? How about step ups on the tree stump? Perhaps you'd rather try your skill at log rolling in the nearby water *again, safety first always, always ALWAYS**. Or lateral squats over the log, triceps dips, pushups(incline and/or decline, plyometrics over the log (or other low object), biceps curls with rocks, bent over rows with a log or rock or object that can safely be lifted, or of what else can you think? Are you getting a grasp on nature yet? Here's some more help: N-not to be overlooked A-adventure for creativity T-take it as it comes U-understand there are no rules but to be safe R-ready for a challenge to/with yourself E-explore and be excited to do so

www.FitnessExpertNetwork.com

- 1266

OK, I think you have the idea. Now, in keeping with "nature" get rid of those head sets, cell phones, iPods, or any other device you carry with your tunes recorded. Use the sounds of nature to keep you and help you workout mentally. Exercise your senses. LISTEN to the babbling trickling brook, the birds, the scurrying of chipmunks, etc. FEEL the breeze on your skin and through your hair, feel the dapples of sun versus shade, feel/touch the textures of nature, etc. SEE the beauty and how awesome it truly is in an untouched or nearly untouched state. SMELL the flowers, ferns, moss, breeze's embrace, etc. TASTE whatever your mind creates and stirs within you (I do not mean literally eat something you have no clue as to what it is or in an unhealthy state. I mean, what do the other senses evoke your mind to send through you in taste? Just like a scent of fresh baked bread, without eating one bite, heightens a sense of taste within you.) Get in touch with your inner child. We mature but the inner child is still within us, still just as curious and mischievous as we dare let ourselves be. When was the last time you truly had fun with your workout and came away as refreshes, revitalized, energized, and charged as what I described above? What are you waiting for? Dig out that backpack and check it out! Allow me to just remind you: 1. 2. 3. 4. 5. 6. 7. SAFETY ALWAYS FIRST Stay open with your mind, heart, and senses Go with what presents itself to you Be in touch with your inner child Take time for Y-O-U Be creative Soar!

About the Author


Crystal Reiber is a Certified Fitness Trainer and Fitness Therapist located in Somerset, PA. She is a sought after motivational speaker and her passion certainly is "crystal clear". Crystal is a product of her own fitness quest. Her website is www.crystalreiber.com

www.FitnessExpertNetwork.com

- 1267

"If I Can Do It, YOU Can!"


By Crystal Reiber
Fitness does not have to be complicated to reap results. Through my years as a trainer the one thing that is most common to clients who quit is that they become overwhelmed. Overwhelmed with change, portion control, how to exercise, how much sleep to get, and the list goes on and on. I know you're wondering, "how would she know what it's REALLY like?" Well, I DO know because I've been on the receiving end of fat, out of shape, with little perseverance in fitness. I gained weight after having children, I became depressed over a child's illness and gained more weight, I had chronic headaches, and allergies to more than to that which I wasn't allergic, I've been through hosts of surgeries (you'd scream if I told you how many), and my family medical history is a nightmare. Upon the eve of my older daughter's senior prom I had my "wake up call". I had a younger daughter yet to graduate and I vowed to see that happen and then some, by golly! So...I researched all types of exercise along with my horrible medical history. What I learned was to take one aspect of fitness that I needed to improve (that was easy...I needed everything!)and implement it. Once it was a habit, like combing my hair, I implemented the next step. No getting overwhelmed with "gotta do it all" mentality. I recommend most things in moderation. You've heard that before. Well, it's definitely true when improving your fitness level and lifestyle. I chose the physical part of exercise first and once I built some muscle and endurance I already noticed that my food consumption was changing, from there it was to make sure my heart and lungs were working out enough to become stronger and healthier, and so my fitness quest ensued. The old adage of crawling before one walks and walking before one runs, is very true. No magic needed, no pills, just desire and guidance, step by step toward your goal(s) will get you there. Long term weight loss and condition is best attained by increments...not all at once. That's why the simple approach can work. I became a trainer as a result of my own journey. It took me 47 years to know what I wanted to be when I grew up, but losing 5 sizes and being healthier than ever is more than worth it all. Oh, and I'm ready to run after grandchildren and be a "cool grandma" when that time arrives too. So, don't catch yourself saying "I can't"....just look to average me "back then" and say, "why if she can do it, why can't I?!" and get going on your fitness quest. You're never alone, because I'm always right here for you.

www.FitnessExpertNetwork.com

- 1268

About the Author


Crystal Reiber is a Certified Fitness Trainer and Fitness Therapist located in Somerset, PA. She is a sought after motivational speaker and her passion certainly is "crystal clear". Crystal is a product of her own fitness quest. Her website is www.crystalreiber.com

www.FitnessExpertNetwork.com

- 1269

Wellness...Simplified
By Crystal Reiber
Just what is wellness? Is it your fitness level? Perhaps it's your physical being only? Or is it deeper than that? I'm here to tell you that although we think of "being well" in mostly the physically arena, it IS MUCH DEEPER than that. It's not JUST nutrition, or JUST fitness and working out, not JUST a goal, or JUST ANY ONE THING. It encompasses ALL things that make up YOUR LIFE. To further explain let me use a simple illustration. Let's say that your thumb has been a bit sore for no apparent reason but it really is bugging you and making you think of nothing but "it". OK, now I come up to you and stomp as hard as I can on your foot. Do you think you'd be thinking of your thumb anymore? Probably NOT. Focus and center, or balance, is important in total wellness. When one area lacks, all areas suffer. When you have a headache doesn't it affect your productivity and other areas of "YOU"? Of course it does! To better sum up what I mean of balance in keeping with "wellness" let me further elaborate. 1. We have physical wellness. That which is our body and how it functions. Exercise, proper nutrition, proper rest, and not abusing the body's delicate inner systems with tobacco, drugs, and alcohol consumption is vital. 2. Next there is emotional/mental wellness. Feeding on the positive rather than the negative of forces upon or around you will greatly promote a healthier emotional state of stability as well as enriching your mental alertness. Understanding and processing of information is also a key. 3. There is spiritual wellness. Everyone wants to know what his/her place or purpose in life is. Some of us go through many paths on this journey and some are more acute right out of the starter's gate, so to speak. This doesn't necessarily mean your religious beliefs, but rather your purpose in the realm of the world around you. Your purpose in helping the positive, feeding, and the nurturing of it. 4. Social wellness is a biggie. Peer pressure doesn't stop when we reach adulthood. Building relationships and being a part of a positive awareness, understanding, and communication around oneself fits this category. Keep negative friends or family or work and what do you think the finished product will promote? Negativity! Turn it around and do exactly the opposite and see and feel the positive results. 5. The intellectual level doesn't exactly fit under "mental/emotional" wellness so I've categorized it separately. This allows a person to never stop learning and never stifle creativity. Ever-feeding one's mind is to help with the wellness blend and balance that I've been describing.
www.FitnessExpertNetwork.com - 1270

6. What's your occupation? Yep, it's a form of wellness too. Occupational or career oriented and goal setting is a part of that process. Volunteering is also a part of this plain of wellness. If anything is a worthwhile cause to nurture your passion, then that fits this category. 7. Can you do anything to help the world? The answer is most definitely a resounding YES! By being aware of the balance needed for wholeness don't you want to be aware of what is happening around you? Especially of the earth you inhabit and the environment around you? This wellness helps strum harmony into the picture. 8. Lastly, a sense of "self"...an individual, unique, creative, and open minded has to be the accountability clause in the equation to total wellness. 9.

About the Author


Crystal Reiber is a Certified Fitness Trainer and Fitness Therapist located in Somerset, PA. She is a sought after motivational speaker and her passion certainly is "crystal clear". Crystal is a product of her own fitness quest. Her website is www.crystalreiber.com

www.FitnessExpertNetwork.com

- 1271

You Dont Need A Fitness Routine, You Need A Fitness Habit


By Dale Andrew
Anyone who has ever tried to start an exercise program or fitness routine can tell you how hard it can be to stick with. Most people dont. Why is that? For anyone in the process of beginning a lifestyle change program that includes a regular exercise routine, the key to adherence and success is creating a fitness habit. When most of us think of habits, we usually tend to think of the difficulty that is often associated with trying to break a bad habit. However, we can learn a lot from looking at how habits are created in the first place. In beginning a physical fitness program, people are trying to adopt a new set of behaviors that most often requires the rejection of their longstanding social norms, simultaneously. With this in mind, is it any wonder that many people fail to fully complete the lifestyle change? Ultimately, the reasons why people fail can be reduced to one of three categories: 1. Their approach and subsequent execution was incorrect. 2. Their approach to the problem was correct, but their execution was poor. 3. Their execution was good, but their approach was incorrect. This may seem to be exercise arrogance, but knowing why people fail is the surest shortcut to developing a blueprint for success. If youre looking for the recipe to a magic formula that includes specific advice on program design or nutrition, you will not find it here. If on the other hand, you want to learn the psychological skills and strategies needed for behavioral change and success read on. When most people begin an exercise program, they tend to hope that their enthusiasm and effort will translate into rewards such as looking better and being healthier, for example. Its important to recognize that such rewards are delayed; they dont occur right away. This is why enthusiasm alone is not enough. Its what gets you started, but its not the thing that creates or maintains changes in long-term behavior. The real key to lasting change comes in creating a fitness habit an exercise plan thats easy to follow. If the exercise plan is perceived to be too difficult, or too time consuming, its not a winner! Creating a Fitness Habit Generally, fitness habits are developed as a result of two basic factors: reward(s) and repetition. Whether the goal for your exercise program is to lose weight or build muscle, its likely going to take at least a few months. Therefore, the formation of a new habit around physical exercise and proper nutrition depends mostly on repetition and delayed
www.FitnessExpertNetwork.com - 1272

reward. This isnt all that unusual, however. Many of our habits grow from repetition and delayed reward. Brushing our teeth several times a day does not yield any immediate reward, but that doesnt deter most people from engaging in dental hygiene! We dont get a diploma each day at school but that doesnt mean that we dont value education enough to regularly attend. Many people begin investing in retirement savings plans, decades before they intend to retire. Certainly, the rewards are delayed, but this doesnt stop most people from making regular contributions to secure their financial future. The Cycle of Change Likewise, people shouldnt excuse themselves from forming a fitness habits in the area of physical exercise and proper nutrition today just because the rewards of looking better avoiding future health problems in the future are delayed. The process of changing existing behaviors and creating a fitness habit is better thought of as a cycle rather than an all or nothing step: 1. Contemplation Stage Decide what you want. 2. Determination Stage Determine what you need to get. 3. Action Stage Start doing it repetitively. People only begin to contemplate the possibility of change once they face-up to the fact that they have a problem and are presented with a compelling reason for them as an individual to correct it. Most often, the desirability for change is increased when one is afforded convincing, personal and timely information, which is intimately tied to their current behavior problems, runs contrary to their established expectancies, and has intimate ramifications for some or many aspects of their life. The grand task for the early contemplator is to seize the moment, and let the opportunity for a better life pass them by without moving from contemplation to determination and action. Once someone has decided that they want to make a change, they must consider all aspects of their behavior problem realistically, begin to modify expectancies, and set realistic goals. If the goal is unreasonable or inadequate, attempts to follow a path towards it will fail. As a result, people with good intentions often become discouraged, such that they relapse or abandon the change process altogether. Determination will lead directly into action when goals are consistent with individual capabilities, values, and needs. Conclusion Its truly remarkable what people are capable of achieving once sufficiently motivated and invested in a realistic goal. If you know what your goals are, the next step is recognizing the potential means and barriers to the accomplishment of the goal. In designing an exercise plan, one should take stock of individual strengths and weaknesses, both physically and mentally. If you know whats limiting your ability to change, and youre serious about change, then you must take action to remove or at least minimize barriers to your success. Lifestyle changes aren't about fitness routines; they're about forming a fitness habit that makes it easier to regularly follow the exercise plan than not.
www.FitnessExpertNetwork.com - 1273

About the Author


Dale Andrew, M.A. is a fitness professional, author, and speaker. He is the fat loss expert busy professionals worldwide turn to for advice on how to build a better body - FAST. To get your copy of his free e-book 64 Must-Have Fitness Tips, visit www.better-bodytips.com.

www.FitnessExpertNetwork.com

- 1274

Age-Proof Your Body (Part I): 5 Proven Ways to Look and Feel Younger and Healthier with Fitness and Nutrition
By Dan Cardoza
Fitness: Secret #1 For Your Age-Proof Body It is a medically proven fact that how you age is a choice - a lifestyle choice. In this, the first part of a special 5-part mini-series on the impact of diet and exercise on healthy aging, you will begin to understand the connection between lifestyle habits and the aging process. The Amazing Human Machine Your body has an amazing capacity to restore and regenerate new healthy living cells when given the right opportunity. But what building blocks will you use in the coming years to ensure that you are rebuilding your body for optimal health and wellness? By understanding and faithfully applying the 5 Age-Proofing Fitness & Nutrition Secrets outlined in this series, you have the power to finally put the brakes on premature aging once and for all! 5 Proven Ways to Look and Feel Younger and Healthier 1. 2. 3. 4. 5. Get Fundamental With Fitness Nourish Your Genes With Supportive Nutrition Stress Less For Hormonal Harmony Make Sense Of Supplementation Personalize Your Plan And Take Action

There Is No Magic Bullet I'm always asked the question: what's the "one thing" I should do to get the most dramatic results? And my answer is always the same. The one thing you should do before you do anything else is accept the fact that there no "one thing", no "magic bullet", no single step that will catapult your results and make you look 21 years old again. Instead, I encourage my clients to understand and adopt a vitally important concept that I personally refer to as Synergy. Synergy simply refers to the interdependent relationship between all 5 of the components outlined above. THERE IS NO MAGIC FORMULA! You have to use the principles I outline in this series in conjunction with one another - or else the results will always disappoint.
www.FitnessExpertNetwork.com - 1275

Given its power, Synergy is something you must understand and put into practice on a daily basis. You have to find a way to strike the balance between all 5 elements of the SYNERGY - Exercise, Nutrition, Stress Management, Supplementation, and Personal Coaching - when these 5 elements are working in perfect balance with one another, there's an internal harmony that's created that will help you achieve the dramatic results you're after. Let's begin by exploring each of the 5 secrets one at a time: PART 1: Get Fundamental With Fitness The most practical starting point to look and feel younger and healthier is to begin with a complete fitness program designed for your unique metabolism, body type and personal goals. But where do you start? Like most people, you've probably tried diet and exercise before with little or no results. You put in the effort, the time, and probably some money too but nothing happened, right? 3 Fundamental Keys To Fitness Success The reason you may have fallen short of reaching your fitness goals in the past is because you failed to strike the balance between all 3 of the key elements of a successful fitness program: 1. Progressive Resistance Training 2. Smart Cardio Training 3. Dynamic Flexibility Training If even one of these 3 key elements is neglected, performed incorrectly, or even overdone, the results will be less than optimal. Imagine driving a car with one wheel out of alignment. It's going to make it very difficult getting from point A to point B. The same is true of your fitness program. All components of your fitness program must be working together in a synergistic manner to maximize results. Let's look at each fundamental component individually as it relates to age-proofing your body. Age-Proofing Exercise Habit #1: Progressive Resistance Training The benefits of resistance training for overall health are clearly documented. But did you know that a targeted resistance-training program can actually have a dramatic impact on the way you age? Resistance training builds strength, boosts metabolism, prevents bone loss, and helps to regulate key age-proofing hormones such as insulin, glucagon, cortisol, and human growth hormone (HGH) in a positive way. Guidelines for your Age-Proofing Resistance Training Program:

Perform resistance training 2-4x per week for 20-45 minutes.


- 1276

www.FitnessExpertNetwork.com

Perform exercises appropriate for your current fitness level and weight training experience Be careful not to over-train your body, which is usually accompanied by excessive post-workout soreness, decreased physical performance, reduced appetite, frequent illness, constipation or diarrhea, and a lack of desire to exercise. Be sure to breathe fluidly as you perform the exercise, not holding your breath at any time. Seek the help of a qualified fitness professional who can create and modify a custom fitness program for your unique metabolism, body type, and personal goals.

Age-Proofing Exercise Habit #2: Smart Cardio In addition to increasing heart and lung capacity, cardiovascular exercise (aka aerobics) has the power to begin releasing anti-aging hormones and neurotransmitters that will contribute to a reduction in the symptoms of premature aging. Guidelines for your Age-Proofing Cardio Training Program

Perform cardio training daily or almost daily for 20-30 minutes each session by walking, jogging, cycling, rollerblading, swimming, or using a cardio machine such as a treadmill or elliptical trainer. Always begin your session with 5 minutes of progressive warm up, increasing the body's temperature and heart rate, prior to engaging in regular intensity. Finish your session with 3-5 minutes of gradual cool down. Use the "Talk Test" to determine the correct intensity - this simply means you are working out hard enough that you can hear/feel yourself breathing, but not so intense that you can't still maintain a conversation with the person next to you.

Age-Proofing Exercise Habit #3: Dynamic Flexibility Training A head-to-toe flexibility program that mobilizes the muscles and joints of the body can serve to improve range of motion and balance, reduce risk of injury, and possible even relieve symptoms of pain. These benefits will make the other components of your fitness program (resistance training and cardio) more enjoyable. Guidelines of your Age-Proofing Flexibility Training Program

Always warm up the body prior to stretching any muscles/joints by performing a cardio-based activity that will elevate the body's core temperature. Warm up activities might include a brisk walk, jogging, calisthenics, or using a cardio machine such as a treadmill or elliptical trainer. Continue to breath while you stretch, not holding your breath. Holding your breath only creates more tension in the muscles and joints of the body. Don't overdo it with stretching. Your goal is not to be a contortionist! Simply aim to maintain a full range of motion in all major joints so that you can comfortably perform your fitness-related activities as well as other daily activities.
- 1277

www.FitnessExpertNetwork.com

Conclusion: A strong, lean, injury-free body is key to staying healthy for the rest of your life and putting the brakes on premature aging. I can't think of a better way to age-proof your body than with an exercise program that strikes the right balance between progressive resistance training, smart cardio, and a dynamic flexibility program.

About the Author


FOR MORE INFORMATION: Dan Cardoza is a fitness & nutrition expert in Toronto Canada who specializes in creating custom programs designed for your unique metabolism, body type and personal goals. Visit Dan today at www.BodyBalanceCoach.com and be sure to request your FREE BODY BALANCE INSIDERS REPORT.

www.FitnessExpertNetwork.com

- 1278

Age-Proof Your Body (Part II): 5 Proven Ways to Look and Feel Younger and Healthier with Fitness and Nutrition
By Dan Cardoza
You Are What You Eat-But You Knew That, Right? Your eating habits - what you eat, when you eat, and how you eat - has a dramatic affect on how your body ages. Makes sense, right? The nutrients you get from the foods you eat are the building blocks for every cell in your body. Because your body's cells are constantly being replaced, it is important to continually fuel your body with nutrient-rich foods that provide the raw materials for optimal health and wellness. 6 Ways To Eat For Prolonged Youthfulness:

Eat Whole, Natural, Unrefined Foods Time is precious in today's fast-paced society! Finding convenient ways of doing just about everything is a priority for consumers. Unfortunately, convenient ways of eating are rarely the healthiest approach. Highly processed foods contain less nutritional value and more substances the body doesn't need such as additives, preservatives, hormones, fungicides, pesticides, and unusually large amount of salt - all of which can contribute to degenerative biological processes. Instead, choose foods that you can (theoretically) pick, grow, gather, fish or hunt.

Eat Raw, Fresh Fruits & Vegetables More Often Fresh fruits and vegetables, preferably organically grown, can contribute a great deal to your health. These nutrient rich foods add vitamins, minerals, and fiber to your diet. They also help rebuild your body's tissues more quickly, especially for physically active people. Unfortunately, today's supply of fruits and vegetable contain far few nutrients than in previous years due to processing and preparation methods that deplete the nutrients from these foods. To combat this, I suggest choosing organic foods whenever possible and supplementing your diet with a high-potency multi-vitamin mineral supplement.

Drink Clean Fresh Water Even mild dehydration can disrupt vital cell functions, and considering the fact that most people are mildly (or severely) dehydrated all day long every day of the week, it is safe to conclude that proper hydration is probably one of the easiest ways to slow premature aging. Aim to drink at least 8-12 glasses of pure, filtered water every day. That may seem like a daunting task but if you make it a goal to

www.FitnessExpertNetwork.com

- 1279

drink just a glass of water every waking hour, you can easily get at least 8 glasses per day. It just takes planning!

Graze During The Days You've heard it before - eat 5-6 small meals per day instead of saving up for 1-2 big meals. This grazing approach helps to stabilize your blood sugar, which in turn contributes to greater hormonal balance. When you skip meals, on the other hand, your body thinks it is in starvation mode, and begins to shut down and conserve calories as fat for a rainy day. You want your body building itself up, not breaking down!

Get Lean On Protein Your body is made up of mostly protein, so it only makes sense to include a source of lean protein in every meal or snack you eat. Protein stimulates a hormonal response in the body that stabilizes blood sugar and contributes to hormonal balance. Simply fill 1/3 of your plate with quality protein such as egg whites, fresh fish, legumes, soy products, and lean cuts of meat. When choosing your protein source, try to avoid products that contain chemicals, preservatives, additives or hormones.

Go Nuts With Healthy Fats Not all fats are created equal! Saturated fats, trans fats, and hydrogenated fats are the ones you want to avoid. On the other hand, healthy Essential Fatty Acids (EFAs) contribute to greater well-being and can also help reverse some of the symptoms of accelerated premature aging. Healthy EFAs can be acquired from dietary sources or from quality supplements. Dietary sources of healthy fats include nuts, fish, fish oil, flax seed, avocadoes, and olive oil.

Follow these basic principles of healthy eating you will see and feel the difference in the way your body ages.

About the Author


FOR MORE INFORMATION: Dan Cardoza is a fitness & nutrition expert in Toronto Canada who specializes in creating custom programs designed for your unique metabolism, body type and personal goals. Visit Dan today at www.BodyBalanceCoach.com and be sure to request your FREE BODY BALANCE INSIDERS REPORT.

www.FitnessExpertNetwork.com

- 1280

Age-Proof Your Body (Part III): 5 Proven Ways to Look and Feel Younger and Healthier with Fitness and Nutrition
By Dan Cardoza
Stress Less For Hormonal Harmony It is becoming more widely understood that stress from everyday lifestyle factors (i.e. work, finances, relationships) is the single greatest threat to our health and wellness and is the root of most all premature aging and age-related diseases. But there is something that can be done to manage our stress and effectively put the brakes on premature aging once and for all! The key lies in understanding the metabolic and hormonal triggers that cause the stress response. You might be surprised to learn that there are specific diet and exercise habits that you can implement right away that can help you minimize the affects of a stressful lifestyle, effectively putting the brakes on the aging process. Let's begin there. How Does Stress Contribute to Premature Aging? Stress is a normal part of life. That's a fact. But genetically our bodies are only equipped to deal with stress in short bursts until the stress trigger is removed. But in today's society, our stress triggers are not temporary. Today, our stress comes from our busy schedule, fast-paced lifestyle, rush hour traffic, a demanding boss, or financial pressures. These types of prolonged, low-grade stress are harmful because they create a persistent state of hormonal imbalance that leads to accelerated aging and age-related diseases. Cortisol: The Age-Accelerating Hormone Cortisol has gained a reputation as the "stress hormone". But, believe it or not, cortisol is actually an anti-stress hormone whose purpose is to mobilize the body for action in the face of threat. And while this fight-or-flight hormonal response may be useful in the face of a life-threatening situation, it is less useful when we are stuck in traffic or upset with a co-worker. Persistently elevated levels of cortisol eventually disrupt our body's inner balance and cause the following underlying problems:

Decreased immune function Increase cellular inflammation Protein breakdown in the muscles, bones, joints and skin
- 1281

www.FitnessExpertNetwork.com

Memory loss and decreased brain function Fat metabolism disorders High blood pressure Hormonal imbalances Increased sugar/carbohydrate cravings

These symptoms, if left unchecked, result in accelerated premature aging! What Can You Do To Manage Stress? There's no avoiding stress altogether, but there are steps you can take today to minimize the effects on your body and your health. Here are 3 simple strategies that you can put into practice right away to better prepare your body to manage stress: 1. Practice Conscious Breathing This advice might sound overly simplistic, but it is actually quite profound. Conscious breathing is an exercise that has the power to re-establish balance in our autonomic nervous system. And the best part is that you don't need any special equipment to do it and there's no fancy technique involved. Just take the time and focus 100% on breathing fresh air in through your nose and slowly exhaling out through your mouth. Try just a few minutes of conscious breathing three times per day, focusing on making your breath longer, slower, and deeper You'll be amazed at the results! 2. Get Fit For Life The primary goal of any exercise program is to make sure it is enjoyable. Otherwise, working out can act to create stress in your life rather than to reduce it. The ideal anti-stress workout will include moderate aerobic activity, progressive resistance training, flexibility training and possibly even a form of mind-body exercise such as yoga or Pilates. By getting physically fit, your body becomes physiologically more capable of managing the lifestyle stressors that come your way. You'll feel great and look great too when you get fit for life. 3. Increase Antioxidant Consumption Antioxidants (such as vitamin E, vitamin C, etc) are micronutrients that act to buffer the stress response and minimize the damage caused by hormonal imbalance. Most major health organizations agree that everyone should at least be taking a high-potency multi-vitamin/mineral supplement. In coming years, you will also begin to hear the same thing being said about Omega-3 Essential Fatty Acid supplements. Physically active individuals may want to explore a more comprehensive supplement plan that includes meal replacement shakes and postworkout recovery drinks.

www.FitnessExpertNetwork.com

- 1282

Conclusion: There's no avoiding stress altogether. But there are several lifestyle factors that can help minimize the age-accelerating damage of stress. Try the 3 powerful suggestions above and you will be amazed at the results.

About the Author


FOR MORE INFORMATION: Dan Cardoza is a fitness & nutrition expert in Toronto Canada who specializes in creating custom programs designed for your unique metabolism, body type and personal goals. Visit Dan today at www.BodyBalanceCoach.com and be sure to request your FREE BODY BALANCE INSIDERS REPORT.

www.FitnessExpertNetwork.com

- 1283

Age-Proof Your Body (Part IV): 5 Proven Ways to Look and Feel Younger and Healthier with Fitness and Nutrition
By Dan Cardoza
Making Sense of Supplements Even with dramatic improvements to your eating habits, it's still unlikely that you are getting optimal nutritional value from your food. Today's food supply is deficient of many key micronutrients and these micronutrient deficiencies can create problems at the cellular level of normal functioning cells that lead to accelerated aging. Are Supplements the Key to Age-Proofing Your Body? Every single day we are exposed to environmental elements, both internal and external, that damage important genetic material from the inside out and lead to premature aging. Examples include pollution, radiation, free radicals, and a whole host of unnatural ingredients found in our food supply. But can nutritional supplements play a part in minimizing the damaging effects? The answer to this question is a resounding YES! While supplements should not replace sound nutrition habits, they can play a role of filling in the gaps left in your diet. Supplements act as a form of nutritional insurance to guarantee your body's cells are being nourished on all levels. Top 6 Benefits of an Age-Proof Supplement Plan: 1. 2. 3. 4. 5. 6. Reduced Oxidative Stress Minimized DNA Damage Enhanced DNA Repair Improved Immune Function Optimal Gene Expression Hormonal Balance

What Products Should I Take? While it is strongly recommend that you seek advice from a qualified professional regarding choosing nutritional supplements that are appropriate for your specific situation, the following product categories are ones you may consider when getting started:

Multi-Vitamin Mineral Formula


- 1284

www.FitnessExpertNetwork.com

A quality, high-potency multivitamin-mineral formula can serve a number of purposes. The main benefit is its ability to provide the micronutrients needed for cellular function and repair. When choosing a multivitamin-mineral formula, it is important to understand that not all supplements are created equal. Contact me if you'd like a recommendation on the only multivitamin mineral supplement I personally use and recommend to my clients.

Omega-3 Essential Fatty Acids Most medical health organizations now recommend the use of a multivitamin mineral supplement. But in the near future, I predict that the same will be true of high-potency Omega-3 EFA supplements. The benefits are numerous - but again, it is important to realize that not all supplements are created equal. Only select an ultra-refined high-dose EFA formula that is free from contaminants.

Antioxidant Formula Antioxidants found act to neutralize many of the free radicals produced in the cells, resulting in a dramatic reduction in damage at the cellular level. The top 5 anti-oxidants for an age-proof body include Vitamin C, Vitamin E, Vitamin A, Beta-Carotene, Selenium, and Carotenoids.

Other Ways To Minimize Nutrient Deficiencies In addition to nutritional supplements, be sure to integrate the following strategies for optimal results:

Avoid cigarette smoke (including second-hand) Avoid over-consumption of alcohol Minimize exposure to air pollution when possible Avoid nitrates commonly found in burnt or charred meats Minimize X-Rays and other forms of radiation Don't overdo it with too much exercise Limit sun exposure to 30 minutes per day

Should I Take Supplements? The reality is that many of us live fast-paced, hectic lives and it is not always possible to get our fair share of these nutritious whole foods from natural sources. If this is the case, a sensible supplement plan designed to compliment your sound eating habits may be a smart investment to provide your body with the micronutrient support it needs to fend off cellular damage and put the brakes on premature aging.

www.FitnessExpertNetwork.com

- 1285

About the Author


FOR MORE INFORMATION: Dan Cardoza is a fitness & nutrition expert in Toronto Canada who specializes in creating custom programs designed for your unique metabolism, body type and personal goals. Visit Dan today at www.BodyBalanceCoach.com and be sure to request your FREE BODY BALANCE INSIDERS REPORT.

www.FitnessExpertNetwork.com

- 1286

Age-Proof Your Body (Part V): 5 Proven Ways to Look and Feel Younger and Healthier with Fitness and Nutrition
By Dan Cardoza
Personalize Your Plan With A Coach Let's review the "5 Proven Ways to Look and Feel Younger and Healthier" outlined in this special age-proofing series. 1. 2. 3. 4. 5. Get Fundamental With Fitness Nourish Your Genes With Supportive Nutrition Stress Less For Hormonal Harmony Make Sense Of Supplementation Personalize Your Plan And Take Action

Driven For Results - The Car Analogy Think of your automobile for a moment. More than likely, your automobile has four wheels that work together to get you from point A to point B. But having four wheels isn't enough, is it? No! All four wheels have to be aligned and balanced and the wheels also have to be directed using a steering wheel if you want to get the desired result. Age-proofing your body works the exact same way. All four factors discussed to this point - fitness, nutrition, stress management, and supplementation - must be working together in a balance synergistic fashion if you're going to get the results you want. And don't forget about your "steering wheel", which can help direct your fitness, nutrition, stress management, and supplement program to guarantee to get the exact results you want in your life. For many people, hiring a personal coach to direct the whole process of body improvement can be the "steering wheel" they need to get from Point A to Point B in the most efficient manner. How Can A Personal Coach Help Me? An experienced, qualified fitness & nutrition professional can help you 1. Get maximal results in less time 2. Establish a starting point and determine a sound course of action 3. Monitor progress and revise your program to breakthrough plateaus
www.FitnessExpertNetwork.com - 1287

4. Avoid the common pitfalls that can derail your progress 5. Integrate your fitness & nutrition program into your lifestyle Everyone Should Have A Personal Coach The reality is that a personal coach will help you get more results out of your fitness & nutrition program than you would otherwise achieved on your own. Experts agree that investing in a qualified coach or mentor can only act to accelerate your results, which at the end of the day, will make you a happier and healthier person. So take action today! Find a qualified fitness professional in your neighborhood. Many fitness professionals (myself included) are now able to utilize the world wide web to deliver highly customized fitness & nutrition programs online. Feel free to contact me directly and I can help you find the right fit for you.

About the Author


FOR MORE INFORMATION: Dan Cardoza is a fitness & nutrition expert in Toronto Canada who specializes in creating custom programs designed for your unique metabolism, body type and personal goals. Visit Dan today at www.BodyBalanceCoach.com and be sure to request your FREE BODY BALANCE INSIDERS REPORT.

www.FitnessExpertNetwork.com

- 1288

Top 10 Tips for Motivation Success


By Daniel Remon
Motivation is the key to consistent exercise and results! Here are my "top 10" keys to motivation: 1. Know the benefits of exercise. We are more motivated to do things that we'll benefit from. The more we benefit => the more motivated we are. For example, if I told you I'd give you a million dollars to take a 30 minute walk tomorrow morning, would you do it? You bet you would! The benefits of exercise aren't quite that compelling, but they are pretty motivating! :) You will benefit tremendously from consistent exercise. For many people, that's very motivating! To see a list of my "Top 25 Benefits of Exercise". 2. Create your personal "reasons list". Keep a piece of paper and pen handy for a couple of days. Jot down EVERY reason you can think of that you want to get healthy / get fit / lose weight, through consistent exercise. Real life example => I spoke to a lady a couple of months ago who could only think of two reasons that she wanted to lose weight and get fit. I told her to think about it for a couple of days and she came up with a list of over 30 reasons, such as:

more energy to spend quality time with her family at night to be able to fit into all the clothes in her closet to be able to live a long, healthy life to enjoy time with her children, husband, and grandchildren (eventually) to not be uncomfortable in public to not become breathless climbing stairs to be able to do "active" things with her family and friends to be able to play on the floor with her children to be able to wear nice clothes

Her list goes on, but you get the picture. Make a long, extensive list. This may not seem important, but it is critical to be able to read this list when your motivation to exercise is waning. It's a powerful way to quickly get "re-motivated!" 3. Exercise with a friend. Statistics tell us that people who exercise with a friend are more successful at exercising consistently. You can keep each other accountable. Knowing that

www.FitnessExpertNetwork.com

- 1289

someone is waiting for you to exercise with them can be great motivation to show up and get it done! 4. Exercise first thing in the morning, every morning. Folks, if you're really serious about this exercise thing, then get serious about it. Our bodies were made to be active on a daily basis.. and when we are, all sorts of wonderful things happen.. we even get healthy and fit! People who exercise 6 to 7 days per week first thing in the morning, are much more successful at exercising consistently, than those who do the 2 or 3 day thing. It doesn't have to be a huge workout everyday.. get out there and take a 30 minute walk. For all the details on why you should exercise in the morning, see my article. 5. Train for a local 5k or 10k walk or run in your area. This can be great motivation to exercise on a regular basis. I've seen many people transformed from couch potatoes to lean, mean exercising machines, because they decided to enter and train for a competition like this. Don't think you can't do it... YOU CAN! 6. Reward yourself! Real life example => Claire from Atlanta told me that she puts $3 in a piggy bank every time she exercises. She gives herself the freedom to spend this money on things she normally wouldn't buy for herself. She says she usually ends up with over $70 per month! 7. Keep records. Write down your exercise time (minutes) each day. Keep a running total for the month and year. Calculate your average exercise time per day. Set some lofty goals! 8. Make your exercise as enjoyable as possible. For example, if you're a walker, you may want to get a good cassette or CD player to listen to music or books on tape, etc. If you're exercising inside, set up a TV so that you can watch it while exercising. On the other hand, you may just prefer peace and quiet. Do whatever makes exercise most enjoyable for you. You are much more likely to exercise consistently if you enjoy it. 9. Wear good shoes that are appropriate for what you're doing. Injuries seriously affect your motivation to exercise. Most people, especially walkers and runners, wear their shoes far too long. Worn out shoes will make you much more prone to injuries. 10. See results and get compliments. That's really motivating! GO FOR IT!

About the Author


Daniel is the Managing Director of Fitcorp Asia. Asia's leading health, fitness & lifestyle company. Daniel is a contributor to many magazines, Master trainer for Technogym throughout the Asia Pacific, golf fitness and fat loss specialist. http://www.fitcorpasia.com, http://www.personaltrainingbangkok.com
www.FitnessExpertNetwork.com - 1290

Variety is Your Key to Success


By Daniel Remon
If there is one question that keeps coming back time and time again, it is how to stay motivated. For me, variety is the key to adherence, and the key to achieving your health and fitness objectives. But variety is so important for so many different reasons. Variety in your program helps you cross-train so that you don't over-develop some body parts and neglecting others. Incorporating variety into your exercise routine helps to prevent injury, as the body is taken through more positions with different activities creating greater stimuli for the body to respond to. When we try a new exercise for the first time we are not efficient at it, our coordination is poor and our bodys burn a high number of calories learning it. Over time we become more and more efficient, and begin burning less calories to perform the same exercise. A new exercise or activity is essential for changing that response, and ensuring our bodys dont get lazy. A routine that incorporates variety prevents boredom. Can you imagine doing the same old activity, whether it be cycling walking or whatever for the rest of your life? Ideally, select a number of different activities that can help keep your exercise fun, enjoyable, and effective. Just how much variety is also important to know. Variety should be included in all aspects of your exercise whether it be your home or outdoor exercise program and incorporate into all components of fitness; cardiovascular, strength, flexibility, core stability, speed and agility. Adding variety to your fitness program, just remember the FITT principle. Read more of the FITT principle. Frequency, Intensity, Time and Type. If you normally walk for 3 days a week for 30 minutes, try walking 4 days a week for 45 minutes for a week. Or mix it up completely by walking for 20 minutes in the morning and 20 more in the evening after dinner. Intensity can be altered by working harder for a less time, or a lower heart rate for longer. If you always go straight to the bike on level 3 while doing the hill program, change the program to the interval program at level 5 or a manual program on level 5. Try changing the intensity by making your workouts harder or easier, or a combination of both through interval training occasionally. If you like to walk, try walking on an incline for a change, or on a dirt, or gravel road instead of the paved sidewalk! Small and subtle changes are all you need to make the body think differently and then adjust accordingly. Finally, the most obvious change that you can make is in the activity you do. With all the activities available today, there is bound to be a new sport you've been waiting to try! Cardio kick-boxing, 4-step, spinning, racquetball, hiking, rollerblading, water walking, and mountain biking are just a few on the long list of great activities you could try!

www.FitnessExpertNetwork.com

- 1291

When strength training, add variety by using the following ideas: Weight, reps, sets, speed of movement, range of motion (ROM), body parts and the exercise itself and the order you do them try them in reverse or completely rearrange them altogether. as well as more advanced techniques like super setting, drop setting, pyramid sets, negative sets or push and pull sets. After the initial 4-6 weeks of weight training the body will plateau, and a good varied routine is necessary to see further improvements. Like cardio, there are many ways you can vary your program. First, try to vary the sets and reps you do. If you are used to 3 sets of 10, switch to 2 sets of 8 with a heavier weight. You can also vary the exercises that you do. I can think of over 6 different exercises just off the top of my head that will strength train the chest, and I know there are more! Each day you train, do a different exercise! Another way to vary your weight training routine is to vary the body parts you work. Instead of always doing full body 3 times per week, try splitting it into 3 days of upper body and 3 days of lower body. Maybe you would enjoy doing a push/pull routine, or something similar. You can also vary the way you train: pyramids, negatives, supersets, super slow training, while these are all advanced training methods, they are great to do once in a while for variety. Finally, you might want to switch the times you train. If you are normally a morning trainer, try doing it during your lunch hour for a week. If you usually do cardio first, try strength training first for the next month. Subtle changes go a long way to making big improvements in your strength levels! So you can see that not only is it important for your body to add variety, but it is also important for your mind. If you picture yourself doing now what you will be doing in 10 years, do you think you will still be doing it? Most likely the answer is no. If you need ideas on how to incorporate some variety in your routine, you might consider hiring a personal trainer for a single session, if nothing more than to brainstorm with you! Picking a trainer's brain for an hour on how you can change your plan for the better may be well worth the money, especially if it keeps you exercising long into the future! Fitcorp Asia is the best place to start, and by joining for a 6 week program, you will learn all the tools and knowledge you need to make your exercise not only more enjoyable, but life long and more effective.

About the Author


Daniel is the Managing Director of Fitcorp Asia. Asia's leading health, fitness & lifestyle company. Daniel is a contributor to many magazines, Master trainer for Technogym throughout the Asia Pacific, golf fitness and fat loss specialist. http://www.fitcorpasia.com, http://www.personaltrainingbangkok.com

www.FitnessExpertNetwork.com

- 1292

Understanding Metabolism
By David Herber
In order to understand why the body protects itself so strongly against any attack on its reserves (striving for weight loss) requires a basic understanding of metabolism. The concept of metabolism basically covers nothing more nor less than the whole range of biochemical reactions which occur in our bodies. In everyday language, the metabolism is repeatedly mentioned in connection with speed: He has a high metabolic rate, she has a low metabolic rate, your metabolic rate will slow down with this medication, etc. It is clear that the speed of the chemical processes in our bodies can vary. The fact that the metabolism is indeed subject to variation like this means that it is somewhat more difficult to plan a specific weight reduction program. In reality, the logic is clear: If you consume more energy than you need, your weight increases; absorb less energy than you need and it decreases. But our metabolism does not work like that. For an understanding of the parameters involved in weight gain or loss, we use the image of a bowl of water: to illustrate the variability of the metabolic rate, we look at the rate at which water enters the basin together with the rate it drains out. If the inflow of water drops (energy uptake), the outflow (energy consumption) automatically drops after a short delay. By how much it drops and when the choke occurs depends on the individual. The reverse process is, naturally, that when the energy up-take increases, energy consumption also increases after a short time. If we want to apply this newly acquired knowledge about the variability of our metabolism to the task of controlling our body weight, we should avoid behavior which slows-down the metabolism. Three practical ways of naturally stimulating the metabolism are: 1. Building Muscle (hypertrophy) 2. Physical Activity 3. Eating More and/or More Frequently Building Muscle - Since muscle tissue has a prolific blood supply, its metabolic rate is higher in absolute terms than that of fatty tissue. In other words, the metabolic engine runs higher in muscle and increases fuel consumption than it does in fat. So training to promote muscle growth will assure weight loss success in the long run, for the more muscle you have the higher your metabolism will rev, even when you are not active. Women have a difficult time accepting this and are fearful that they will get big and bulky muscles. However, due to the minimal level of the male hormone testosterone in their bodies, it is not possible for women to get huge muscles like men unless they take steroids. Muscle also is more dense than fat so pound for pound it takes up less space which creates a smaller more compact fat burning machine.

www.FitnessExpertNetwork.com

- 1293

Physical Activity With all physical activity, the metabolic stimulation is achieved not only during the training: it goes on for a while after the end of the training. The more exhausting the training feels, the longer the metabolic rate is increased. This is especially true for resistance training as taxing your muscles has been shown to elevate the metabolism for up to 18 hours after the training session. This means that although you may not burn a ton of calories while actually performing your weight lifting workout, your metabolism will stay elevated for hours afterward. Unlike an aerobic workout where your metabolism returns to normal as your heart rate and breathing stabilize. Eating More and/or More Frequently The very people who tend to put on weight easily are often those who for days at a time often eat too few calories and do not meet their actual energy requirements. They often try to reduce their calorie intake by eating less often. Small or greater sins during the weekend or at parties are compensated for with a meager diet over the next week. But the sins involved cannot be compensated for by eating less over the next few days. The fact that this is not the case is explained by the economy measures applied by the metabolism. These come into effect after not just a few days of poor diet but after a few hours. If for example, you miss a meal because of a busy work schedule, all energy-consuming processes are slowed down so you body can make efficient use of the few calories you have consumed. With two meals a day the average metabolic rate may therefore by much lower than with five meals a day at three to four hour intervals. With the availability of microwaves and Tupperware food storage containers, preparing meals in advance and freezing them for later consumption should not take too much effort. Keeping your metabolism burning at a high rate requires you to have a pretty good idea of how many calories your body requires for your age, height, weight and activity level. This can be determined easily by using one of the various calorie requirement calculators on the internet, using the Harris-Benedict equation, or by getting your resting metabolic rate tested by a personal trainer or registered dietician. After your daily caloric requirements are discovered, it is best to divide this number by 4 or 5 to get the per meal calorie content that will help keep your metabolism elevated. Eating 4 or 5 meals every 3 to 4 hours of the exact same calorie content will keep your metabolism in high gear and help with the fat burning and weight loss process. But beware, you still need to become calorie conscious and keep track of all calories consumed to make sure you are not exceeding your daily caloric requirements. For an excess of calories, whether they come from carbohydrates, protein or fat will lead to extra pounds on the scale. And for most of us, that is not a desired effect. Understanding the biochemical processes of your own individual metabolism is difficult, but learning how to manipulate your metabolism so that it works with you and helps you reach your weight-loss and fat-loss goals is simple. By building muscle, getting regular physical activity, and eating more frequently you can keep your metabolism elevated at a higher rate and keep excess fat at bay.

About the Author


David Herber is a personal trainer located in New Castle, PA. His website is www.Exercise2U.com
www.FitnessExpertNetwork.com - 1294

"Personal Trainers - Are They Worth It?"


By Dean Carlson
I recently had an interesting conversation with a friend of mine. We were talking about my training business, and inevitably hourly rates were discussed. A local gym franchises "personal training" rates were mentioned; the figure of $60 an hour comes to mind. His comment to me was "That's a lot of money just to look good". This got me thinking about a couple things, namely the perception of value within the training industry, and also the perception that the only reason to "workout" is to "look good". So is a $60 an hour training rate a lot of money? Maybe, maybe not. Depends on who is doing the training. For someone to stand next to you during a workout and count reps while he talks on the cell phone - Yes. For someone to shout in your ear "you can do it, come on, one more rep" - Yes. Unfortunately there is far too much of that in the business. The second part of his objection actually annoyed me a bit. Do people hire personal trainers so they can look good? Absolutely! Is looking good a common goal of those who start working out on their own? I am sure it is. Is that the primary reason I train clients? I can say absolutely truthfully that it is not. This isn't why I train myself either. I view it as more of a beneficial side effect - a happy coincidence. So why do I workout and why do I pass that knowledge on to others? There are a variety of reasons, but they generally fall into two categories; performance, and health. Performance - This can mean different things to different people. The athlete wants to be able to run faster, jump higher, and have more endurance in the sport setting. A person in the general population may want to walk a few flights of stairs without getting winded, throw a ball around with his kids without getting sore, or even get out of bed in the morning without the aches and pains. Health - This affects both the athlete as well as "average" folks, and it covers a wide range of disciplines; nutrition, joint function, body composition and disease prevention, just to name a few. A well rounded trainer will be able to either address these issues when in his scope of practice, or make the proper referral to other professionals when this is indicated. So is hiring a trainer worth it? Cost aside, what is the value of hiring a trainer or physical preparation consultant? I would suggest a good trainer will: 1. Take the time to get to know the prospective client before entering into a training relationship with them. Let's face it, no one gets along with everybody. Both parties should make sure they are compatible and comfortable with each other before the training begins. This can save a lot of frustration for both sides.

www.FitnessExpertNetwork.com

- 1295

2. Take a complete history of the client, including medical history and background, training history, lifestyle and eating questionnaires, plus a motivation and goal worksheet. The more information that can be gathered the greater the chance for a successful outcome. 3. Perform a complete physical assessment of the client, to include but not limited to Posture, gait, flexibility, and fitness analysis. 4. Communicate with the client and encourage input into program design and implementation. Yes, an individual is hiring a trainer for his expertise, but not many people like being dictated to and micro-managed. Give and take between trainer and client helps the trainer know better what is and isn't working, and keeps the client engaged and active in the entire process. 5. Design programs with each individual client in mind - personalization. This is the point of all the assessment work; to evaluate strengths and weaknesses, and address these with the proper training. This does not always mean getting the client stronger, often times joint function and flexibility needs to be addressed first. Starting off every client with the same canned program is a recipe for failure. 6. Constantly reassess and seek improvement. In the client - a good trainer evaluates every rep of every set. Reassessments must be done on a regular basis in order to gauge improvement and adjust training. In the trainer - a good trainer is constantly seeking to improve his skill set and be more valuable to the client. The bottom line is value vs. cost. If a trainer is in tune with his client and getting results, cost is not an issue. Who would you rather have train you, someone scraping for business or someone who is in high demand because they are a professional who gets results? I'll take door number two!

About the Author


Dean Carlson is a certified personal trainer located in Concord, NH. His website is http://www.cr8health.com

www.FitnessExpertNetwork.com

- 1296

"Reaching Your Fitness Goals - Are You Choosing Wisely?"


By Dean Carlson
Oftentimes on our journey toward healthier living and reaching our fitness goals we are faced with choices, two doors, if you will. Behind one door is a path that leads us closer to where we want to be, and the other door leads us in the other direction. When confronted with these choices, or doors, I would suggest there are three possible courses of action. 1. Do Nothing By far the most popular choice, because it is the easiest. Change is difficult. Remember back to science class, where we learned Newtons laws of motions? The first law went something like this - objects at rest tend to stay at rest. Sounds more like the first law of why I have no energy and two chins! Reminds me of something that Einstein said "Nothing happens until something moves". I think we can agree that "Do Nothing" is not particularly helpful to reaching our goals. 2. Reinvent the Wheel Ahh yes, we all like to be innovators. I can figure it out by myself, we say, how hard can it be? Well to be blunt, how ya doing with that? How long have you been trying to lose the weight, or gain the muscle, or eat a healthier diet on your own? Yes, there is a tremendous amount of information out there, just Google "weight loss" and you will come up with about 42,300,000 results. I am not sure how many calories you can burn by reading, but you are going to be there for awhile. It think it was Vince Gironda who said "If you could do it yourself, you would have done it by now". Which leads me to: 3. Ask Someone Who Knows It really can be that simple. Ask someone who has been there, had success, and knows how to communicate that success to you. Solomon, the wisest man to ever live, wrote "There is nothing new under the sun", and that is a fact. We all learn from someone. That being said, there are better ways to do things, and more efficient ways to get things done. Am I the only guy or are we the only company that can help you with these things? Absolutely not! We don't pretend to be all things to all people. We can't be everywhere at once. But if we can't help you, I promise that I will point you in the direction of someone who can.

www.FitnessExpertNetwork.com

- 1297

Remember Newton's law? We didn't talk about the second half - Things in motion tend to stay in motion. Once you make the choice to get moving, it is easier to stay moving. In fact, once you build up momentum, you are unstoppable! Make the choice to get moving today!

About the Author


Dean Carlson is a certified personal trainer located in Concord, NH. His website is http://www.cr8health.com

www.FitnessExpertNetwork.com

- 1298

"What's Your Excuse For Not Reaching Your Fitness Goals?"


By Dean Carlson
"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit." Bear Bryant I don't know if Alex Zanardi has ever heard of Bear Bryant, but I can't think of anyone who personifies this quote more. Never heard of Zanardi? He is a race car driver, a former champion in the CART series, and an athlete who doesn't know the meaning of the word quit. On September 15, 2001 Zanardi was doing what race car drivers do, he was racing the American Memorial 500 near Brandenburg, Germany. Leading the race with 13 laps to go, he had made his final pit stop and was attempting to merge into traffic when he spun into the path of another driver. Unable to avoid the spinning car, his fellow competitor sliced Zanardi's car in two, claiming Zanardi's lower legs in the wreckage. Alex Zanardi almost didn't survive the crash. His heart stopped beating seven times as doctors saved his life but amputated both legs, one above the knee and one below. Alex Zanardi's career as a race car driver was over. But was it? Fast forward to 2003 and where do we find Alex Zanardi? Back in Germany, back in a race car, finishing those 13 laps that cost him his career and almost his life. Not content to just be there, he was driving the car at speeds approaching 200 mph. Fitted with prosthetic limbs and in cars with hand controls, he has not only been competitive but has won on the World Touring Car Championship circuit, and has tested F1 cars for BMW. So what does this have to do with losing weight and getting fit? I can't help thinking of Alex Zanardi when things aren't going quite right with my training, or my nutrition plan isn't helping me lose bodyfat as fast as I want, or I am tempted to stay in bed instead of going to the gym. By the grace of God I have two arms to lift with and two legs to run on. Is there anything else I need?

About the Author


Dean Carlson is a certified personal trainer located in Concord, NH. His website is http://www.cr8health.com

www.FitnessExpertNetwork.com

- 1299

What is Good Posture, Why Posture is Important or Why You Should Have Listened to Your Mom
By Denis Kanygin
Your Mom always told you to sit up straight or you'll have bad posture. You Mom was right! Posture is important! Why, you ask? The answer is simple - Gravity. Force of gravity is acting upon our bodies 24 hours, 7 days a week. The easiest way for our bodies to deal with this force is to be perpendicular to it. In other words we want all joints to be 'stacked up' one on top of the other. If you look from the side view (Frontal plane) your ankles, knees, hips, shoulders and ear should all be in one line. When such alignment is accomplished the effect of the force of Gravity is minimal. There is no muscle tension, you simply 'stick' to the ground. If you look from front or back view, ankles, knees and hip joints should all be stacked one on top of the other. It also important that knees, hips and shoulder are on the same level. In other words, if we draw a horizontal line through your left and right knees, both knees should be on this line. If such alignment is achieved and maintained, the chance of having muscle and joint pains and aches is almost zero! Good posture plays a vital role in how we feel and function. If any deviations from the above mentioned alignment exist, force of Gravity no longer flows smoothly and gently through that body. It becomes destructive. When the Force of Gravity flows through the body with various postural dysfunctions (ex. excessive lower back curve, rolled shoulders, elevated hips, torso rotation, bent knees) it gets 'stuck' on such deviations. Excessive lower back curve is a great example. As the Force of Gravity flows through the body and encounters excessive lower back curve (lordosis) it gets 'stuck' on it. Lower back starts absorbing the Force of Gravity, muscles get overloaded and you end up with a back ache. Another example would be flexed knees. Force Gravity runs through the body and if your knees are in constant flexion, it gets 'stuck' on them. In the end knees get overwhelmed by the constant stress and start aching.

www.FitnessExpertNetwork.com

- 1300

So your Mother was right! Posture is important. As a matter of fact having proper postural alignment is the most critical component that will guarantee pain free and healthy life. To learn what to do about improper posture and how to eliminate dysfunctions from your body look for my other articles or visit my website www.workoutiq.com

About the Author


Denis Kanygin is a Postural Therapist and Personal Trainer located in Mountain View, CA. Denis will help you be pain free and in the best shape of your life. His website is http://www.workoutiq.com

www.FitnessExpertNetwork.com

- 1301

Finding Your Flow


By Diana Rochon
Now that the clean slate of 2007 has been around for a while, how are your exercise resolutions holding up? Have you put your words into action? Motivation is truly inspiration and it can be a very powerful force in your life. However, like any relationship worth having & keeping it requires that you want it and work at it. How do you reinforce motivation? Well, no surprise here, be really clear why you want to exercise. If you are clear on the reasons then it is easy to set & stay on a path to attain your goal (like deciding why you really want to be with someone will help you weather relationship difficulties). Define your resolution wellmake it specific and objective (i.e. I will go to the gym 2 x per week to work on different cardio equipment and cross country ski 1 time per week in the fresh air). Dont like the gym? Okay fair enough. What is important to know here, is that if you dont enjoy an activity please dont force yourself to do it just because everyone says it would be good for me. Studies have proven that if you dont enjoy your activity you just wont stick to it just imagine trying to have a relationship with someone you dont like at all! The moral whichever physical activity it is you enjoy (walking, skiing, swimming, lifting weights, etc) do that to get into the groove of doing something consistently, then build on it. What keeps the fire burning? The intrinsic approach. Oh sure, the lose 10 lbs goal is a nice starting point but somewhere along the line you really need to dig deep to exercise for your own sake. This takes some introspection, but when your ready for it, it really is the most powerful inspiration to get you out the door day after day. For instance, exercising regularly makes you feel confident to face all challenges and this may be a significant intrinsic reward for your efforts. Remember, the most successful peoplethe ones who always look motivated in any venture are the ones that know what they really want deep down & can say they just love what they are doing! As a personal trainer my clients often ask how I get motivated after a long hard day to fit in a workout. To be truthful, sometimes I cant. On particularly stressful days I have been known to give in to the tiredness. I go home eat well, drink (water!) and hit my bed early to rejuvenate through sleep. I leave that day behind and the next morning rev up for a new one. However on days where I am more whiny than down for the count, I go in search of the post workout glow in my memory. With that feeling in my mind I go to the 10 minute rule...I am only doing this for 10 minutes. If at the end of 10 minutes I still want to pack it in I do...if not I keep going. And you know what? Nine out of tens times I keep going and live the glow for real.

www.FitnessExpertNetwork.com

- 1302

Tips to Keep the Flow: Write down your progress and miscues Tape your resolution up in places where you will see it Visual cues, like packing up the workout gear and having it by the bed for when the alarm goes off does work! Be accountableto someone else. It is ever so true, if someone is waiting for you youll show up. See It...Feel It...BE It: Okay, sounds a tad sappy, but visualizing success gets you there. Try to go deeper and create the sensation of what it will feel like to achieve your goal. The more senses you can gather in your visualization the more powerful it becomes. Injury timeout: If a boo-boo happens strive to do any activity you can while protecting the injury. Also, dont cut social ties with your workout buddies just because you cant play right at the moment. Be their support crew & they will be yours.

About the Author


Diana Rochon, BPE, CSCS, NCCP, IDEA Elite PFT is the Director of Dynamic Core Fitness in Whistler, BC, Canada. To learn more check out www.dynamiccorefitness.ca

www.FitnessExpertNetwork.com

- 1303

"Menopause Survival Tips"


By Diane Catrambone
Menopause is a time filled with physical and spiritual change. Its hardly the time for strict dieting and being over critical of yourself. Dont you have enough going on already? Its enough to deal with the emotional changes (sometimes every hour on the hour) without having to think about adhering to a strict diet and exercise plan. Having said that, it is extremely helpful to keep excellent eating and exercise habits because that will help you eliminate many of the problems you will experience during menopause. You will also form the foundation for a healthy future when you are finally free of menopausal symptoms. Exercise does more than boost your mood and energy level. It also has a long lasting calming effect. You dont have to have a lot of fancy equipment to exercise. What you do need is an accountability system. Exercising for a little as 30 minutes per day will make you feel calmer and more in control of your life. Thinking about exercising each day, and then blowing it off, will make you feel even more fuzzy and moody than you already are. Do not blow exercise off. It may save your life. It will certainly make those who live with you much happier! Be accountable for your efforts, and if you cant do that for yourself, hire a personal trainer to get your through this phase of your life. While you are going through the menopause phase, you might as well experiment with what types of exercise really jazz your particular biomechanical makeup. Strength training is of the utmost importance for so many reasons, but you dont have to hit the weights like some juiced up body builder. You are most likely experiencing some laxity in your joints and also some joint and ligament discomfort. Determine the correct course of action for your particular body type by enlisting the help of a qualified personal trainer. The last thing you need now is more pain and discomfort. Your strength training program should be written to ensure steady gains in muscle strength while protecting the joints and minimizing muscle onset soreness. As I said, you have enough to deal with every day, and every day is a mystery! Aerobics are also a key component in your menopausal exercise regime. However, dont engage in more than 30 minutes per day unless your particular form of aerobic activity is also giving you stress management benefits. Utilize aerobic activity to keep your heart strong and your blood pressure in check, 20 minutes 3 to 4 times per week of pretty intense aerobic activity should do it for you. Lastly, get yourself involved in some type of stress management activity. Try Yoga, Tai Chi, or Chi Gung. Your moods are swinging all over the place. Your mind cant stay on one subject for more than 30 seconds. You re most likely enjoying short term memory loss and fuzzy thinking. Being involved in this type of activity will feed your mind and soul and help your spirit to return to a place of balance and serenity, even if its only for 1 hour! Take whatever you can get!
www.FitnessExpertNetwork.com - 1304

Heres the thing. Whatever you do, do it well and be free of guilt that you should be doing more. A program that is consistently and persistently leading you to make better life choices will guarantee that you exit this phase in your life strong, healthy and ready to take on the world!

About the Author


Diane Catrambone, Owner of Fitness Together in Chester Springs, PA has been a personal fitness and nutritional coach for over 20 years. Visit her website at www.ftchestersprings.com

www.FitnessExpertNetwork.com

- 1305

Body Fat - A Necessary Evil!


By Diane Catrambone
Although excess body fat increases the risk of developing many diseases that affect the health of many people today, we cannot live on lean tissue alone. Fat plays an essential role in maintaining the body. Remember.quality not quantity and you go a long way towards keeping beneficial body fat to remain healthy and fit. We survive from meal to meal because energy is produced from stored fat as we need it. Fifteen percent of the average womans body weight is fat that provides readily accessible energy. Another four percent is stored for the demands of pregnancy and breast feeding. The average woman has enough stored fat to survive a 60-90 day fast. Approximately four percent of body weight is made up of fat in the organs, skeletal muscles, and central nervous systems. This fat is sometimes referred to as essential fat because these organs will stop functioning if it is depleted. Having too little fat is a health hazard. The risk of premature death begins to mount when body mass index (BMI) drops below 18. As in everything else in life, men and women are different when it comes to fat distribution. Women deposit fat on the thighs and buttocks. Men carry around their middle. Thats where the female pear and the male apple come in, although it is a very broad generalization. Lots of evidence leans towards fat distribution being related to a persons hormonal levels. Women who have a higher proportion of circulating estrogen tend to have smaller waists in relation to their hips, while those who have a higher proportion of androgens to estrogens tend to have higher waist/hip ratios as well. Whatever the reason for excess fate, we know that exercise and diet changes may help to correct your situation. Exercise on a regular basis is now accepted as the key to weight loss and control. Data from the National Weight Control Registry indicate that women who maintain a substantial weight loss for more than three years use an average of 400 calories a day through regular exercise of all types. If you are overweight and have an apple shape, a reasonable approach is to begin to exercise at a comfortable rate and gradually build up to higher-intensity workouts. If you are not overweight but are gaining weight around the abdomen, try exercising at a higher rate for at lest 30 minutes per day. A sound and nutritional eating plan is an extremely important component to keeping your fat stores at an optimal level. Eat too little, the body, being an amazing machine, will store fat, sensing that survival is at stake. But there is a way around that. Instead of drastically cutting calories all at once, gradually reduce calories, but focus mainly on changing the types of foods you consume. Substitute with foods that require the body to use more stored calories to digest them rather than reducing calories. In general,
www.FitnessExpertNetwork.com - 1306

carbohydrates and proteins consume more energy in the digestive process than fats do and complex carbohydrates take more energy to digest than simple carbohydrates. Eat smart and lose pounds for good while creating a healthier, leaner you.

About the Author


Diane Catrambone, Owner of Fitness Together in Chester Springs, PA has been a personal fitness and nutritional coach for over 20 years. Visit her website at www.ftchestersprings.com

www.FitnessExpertNetwork.com

- 1307

Goal Setting for Fitness: The Overlooked Factors


By Doug Jackson, M.Ed.,CSCS
Goal setting for fitness can make or break your progress. In twenty seconds, tell me your fitness goals for the next three months. Can you do it? I can bet that if you don't have those goals on the tip of your tongue that you are probably not achieving the fitness results that you hope for. I have seen this with my own program. When my goals and objectives are not clear, I spin my wheels. The most efficient way to get to where you want to go is to have a clear understanding of where you want to go and how you will get there. Equate exercising with traveling. When you get into a car, you generally have a destination in mind. Most of us are too busy to just go out for a joyride. However, many of us get into a habit of doing the workout with no real goal in mind. Now the best long-term goals (or traveling destinations) are somewhat irrelevant if we do not have a good workout plan (or up-to-date map) to get there. Making the assumption that this newsletter and/or working with a qualified fitness professional will guide you in appropriate workout directions, let me discuss how you can make powerful goals that will motivate you and guide you on your fitness journey. Sports and exercise psychologists use something called the SMART Principle to help athletes and exercisers make effective goals. I will walk you through this. Grab a piece of paper and a pen and actively participate in this goal-setting technique. Here goes: The 'S' stands for SPECIFIC. You're goals must be specific. Saying 'I want to lose weight and tone up' is a terrible goal. There is no power in it. Saying 'I want to look and feel like I did when I was 20' may be a better goal. It's more specific. The 'M' stands for MEASUREABLE. You're goals must be measurable. How do you know when you have reached your goals if you can't measure them? Saying 'I want to get stronger' is not good enough. Saying 'I am going to increase my bench press by 10%' is better. The 'A' stands for ATTAINABLE. Setting a goal that you know is not attainable is setting yourself up for failure. Saying 'I want to look and feel like I did when I was 20' may not be attainable if you are 60...or 80---I didn't want to leave out my older readers! The 'R' is for REALISTIC. This is similar to attainable, but I look at this from another angle. For example, if you are a 25-year old woman, reducing your body fat to 18% may
www.FitnessExpertNetwork.com - 1308

be attainable, but it may not be realistic in your given situation. Genetics and environment influence what is realistic. If a woman that measures at 35% bodyfat comes to me and says that she wants to get to 18%, most of the time I will probably say 'That's not realistic'. Or a lot of people will make a goal of exercising hard for five or six times per week, but in most peoples' busy lives, this is not realistic. They miss a couple workouts and in a month, they've stopped all together. Set a workout routine that is realistic. Three days per week is a good starting point. The 'T' is for TIME-ORIENTED. If you just say, 'I want to increase my strength by 10%', that sounds nice, but generally won't get you to shut off the TV. Set the timeline. Stating 'I will increase my strength by 10% in four weeks' is a more motivating goal. Right now, take the time to think about your own goals and put them down on paper. Use the SMART Principle and make your goals more effective and motivating.

About the Author


Doug Jackson, M.Ed., CSCS, is the author of Fitness Now and Forever and the co-author of Family Fit Plan. He also operates a fitness consulting business in Weston, Florida. To receive his Ten Secrets to your Best Year Ever mini-course, visit www.PersonalFitnessAdvantage.com.

www.FitnessExpertNetwork.com

- 1309

How Exercise Impacts ADHD


By Doug Jackson, M.Ed.,CSCS
This article will briefly touch on the subject of ADHD in kids, the prescription drugs used to treat it, and the effect of exercise on ADHD. Now, let me state up front I am not a doctor, however I am a constant student of health. The prescription of this pill or that pill has concerned me for a long time. I've also believed that prescription drugs are often mis-prescribed, over-prescribed, and abused. Essentially we are trained in our society to pop a pill every time we have a problem. Not only are pills rampant, people also underestimate the dangers of prescription drugs. In a study by Barbara Starfield, 106,000 deaths occur every years due to negative side effects of properly prescribed drugs. This doesn't include the number of deaths caused by mis-prescribed drugs by doctors and errors in fulfillment by pharmacists. The diagnoses of ADHD in children has skyrocketed in the last ten years. With this fact, three things come to mind. First, are parents simply doping hyperactive kids up because it's easier quick fix than other alternatives? Second, if ADHD is a real problem, why has it increased so rapidly in the last decade? What could be occurring in our environment that is drastically increasing hyperactivity and lack of focus in kids? Is it air or water pollution? Toxic substances contained in process foods? Lack of physical exercise that the human body is meant to attain? Third, do parents and children truly understand the possible side effects, both immediate and long-term that may occur with the ingestion of chemicals designed to alleviate ADHD? For that matter, do most doctors really understand? Most of the medications used to treat ADHD interact in the same basic ways in the body. Side effects may include irregular heart beats, chest pains, very high blood pressure, blurred vision, liver damage, and growth impairment. In excessive doses, these drugs also can be addictive. Lovely. Two of the most prescribed medications for ADHD include Ritalin and Strattera. If you get into the biochemistry of actions of these drugs, Ritalin increases dopamine levels. Strattera effects the body's norepinephrine levels. Well guess what else has the same basic effects on the body with no negative side effects and a whole host of "we shouldn't live without" benefits? That's right... EXERCISE.

www.FitnessExpertNetwork.com

- 1310

James Perrin, professor of pediatrics at Boston's MassGeneral Hospital for Children states, "You could speculate that one reason for the increasing rates of ADHD is that kids are exercising less." I will further speculate that when children undergo increased activity that the common complaints from parents and teachers of ADHD children will diminish. Guess what? A study at the State University of New York at Buffalo found that exercise significantly improved behavior of ADHD children between five and twelve years of age. Here's a wild thought: Exercise and natural food is natural for the human body. When we don't exercise and eat processed food, we essentially become sick. "Sick" can be a lot of things. Depressed, obese, hypertensive, weak, unconfident, high bad cholesterol, low good cholesterol, low bone density, Type II diabetes, lack of sexual desire, impotence, heart disease, and finally premature death. Hmmm... proper exercise and diet can highly reduce the risk of all of these. You know what else? Prescription drugs, depending on the specific drug, can increase the risk of most of these. I'm not saying there's not a time and place for drug therapy. But in general...get the kids off the drugs and get them on vigorous exercise and natural foods. It's one of the best gifts a truly loving parent could give them. Even better, do the exercise with them by following the information at www.FamilyFitPlan.com. You get in some quality family bonding. Download the free reports to get started immediately.

About the Author


Doug Jackson, M.Ed., CSCS, is the author of Fitness Now and Forever and the co-author of Family Fit Plan. He also operates a fitness consulting business in Weston, Florida. To receive his Ten Secrets to your Best Year Ever mini-course, visit www.PersonalFitnessAdvantage.com.

www.FitnessExpertNetwork.com

- 1311

How to Prevent Osteoporosis with Exercise


By Doug Jackson, M.Ed.,CSCS
Fact one- Both men and women are at risk of developing osteoporosis as they age. Fact two- Inactive people who think that popping a few calcium tablets everyday will prevent osteoporosis are in for a rude awakening. Fact three- The possibility of preventing osteoporosis seems to be improved with weight training. Note that I included the word "inactive" in my second statement. That's because physical activity is the often forgotten about, missing ingredient to that slows the development of osteoporosis. All of this ties back into something that exercise physiologists call the SAID Principle. This principle is probably the most profound concept that I learned during my undergrad degree in exercise science. This is cool stuff! So what is the SAID Principle? SAID is an acronym for body's ability to create "Specific Adaptations to Imposed Demands". Someone with a "trained eye" can look at someone and not only tell whether they're active or inactive, but also what type of sports they've played and what type of exercise programs they've been on. People with the trained eye know that specific "demands" (i.e. types of physical activity) placed on the body stimulate specific "adaptations" (changes in the body's physiology and structure) to meet those demands. Why can trainers be able to pick out the powerlifter, bodybuilder, and Olympic Weightlifter? Each style of lifting creates a different look in the body...specific adaptations to imposed demands. Okay, so how many of you are thinking "Jackson, what the heck are you talking about?" Think of a muscular athlete whose arm is broken and placed into a cast. What happens to that arm? If the arm was strong before, the muscle shrivels while in the cast. Why? Use it or lose it. While in the cast, there was no "demand" placed upon the arm so the body allowed the arm to atrophy (decrease in muscle size). When the cast comes off, the athlete goes through the process of adding strengthening exercise to build the muscle back. But many of us forget something! exercise strengthens not just muscle, but bones as well. So let's go back to the person who has not exercised during their life. Most of you would agree that the person who has not exercised would not have much muscle. However, we forget that this person will likely have very weak bones as well. These inactive people,

www.FitnessExpertNetwork.com

- 1312

who are many times popping calcium tablets in the hope of preventing osteoporosis, are missing the big picture. Their bones will not stay strong without exercise! Let's take this a little farther. What type of exercise should it be? It needs to be weightbearing exercise. For example, although swimming is a wonderful exercise, it would have a negligible effect of bone strength. Why? It is not weight-bearing and would not create a demand on the body for stronger bones. How about walking? It's weight bearing, right? Yep, it's great for keeping bones in the lower body strong. However, it will do little to aide in upper body bone strength. The most effective way to keep bones strong requires the same recommendation as the most effective way to keep muscles strong. Which is this: To keep your bones as strong as possible, you should target each muscle with resistance training at least two to three times per week. Researchers at Tufts University found that high-intensity strength training was effective at preserving bone density, in addition to increasing muscle mass, strength, and balance in postmenopausal women. As a general rule, you should use enough weight to fatigue the muscles between eight to twelve repetitions. Those of sixty years of age and older may consider using a lighter weight that fatigues the muscles around fifteen repetitions. A last consideration: Free weight training that works the body as a whole and requires the use of muscle stabilizers is arguably better than resistance training on machines. This is because machines work the body in less natural movement patterns. The take home message: Both men and women can develop osteoporosis, although it's more prevalent in females. Activity in childhood and adolescents is crucial for the development of strong bones in adult life. One we are adults, the research is mixed as to whether we can strengthen bones further. However, we do know that adults who perform properly designed strength training programs can slow bone loss. Lastly, remember that if you are popping calcium tablets, but not exercising, you're missing the big picture. Your body needs weight bearing exercise through all major muscle areas to keep your bones in an ideal state of health.

About the Author


Doug Jackson, M.Ed., CSCS, is the author of Fitness Now and Forever and the co-author of Family Fit Plan. He also operates a fitness consulting business in Weston, Florida. To receive his Ten Secrets to your Best Year Ever mini-course, visit www.PersonalFitnessAdvantage.com.

www.FitnessExpertNetwork.com

- 1313

"Depression and The Obese"


By Erin Morgart
Has depression killed your desire to be fit, healthy and desirable? Are you simply too overweight or even obese to think about stepping on an elliptical machine, let alone a scale? Perhaps you have family members or friends who are clinically obese and are taking antidepressants to curtail the depression that has eroded the very fiber of their lives -- or perhaps this describes YOU. Is your physical image causing you this depression? Do you desire to be healthy, happy, and fit for life? Do you dream about the day that you can FINALLY overcome depression and, in turn, become the fit, happy and healthy person that you KNOW you can be? If so, be prepared to read on and gain wisdom into the life-changing ideas that can catapult you from a depressed and obese person into a spiritually, nutritionally and physically transformed version of the REAL YOU. Depression is commonplace among our society, and antidepressants are usually prescribed to alleviate the symptoms of depression, but not the cause. The medical community, try as they might, simply cannot MAKE the overweight or obese patient lose weight! They just cannot do it! Oh, they might "suggest" to their patients that it would be a good idea to lose 12 percent of their body fat so that they could fall within the healthy guidelines and thus increase their lifespan. But can they force a person to not eat at night, to not ingest that third glass of wine, to not partake of yet another fast-food particle? No, they cannot. Now add to that equation the overweight or obese AND depressed patient. Really, can one be found without the other? Much as they might skirt around the issue, I think not. In fact, I would assert that in most cases depression can cause unwanted weight gain and, in turn, the extra pounds will most certainly cause even more depression. Guess what? Now the depressed and overweight person is part of the infinite vacuum of Cause-andEffect. Once this cyclone of despair is entered, the patient/individual must be thrown a life jacket of sorts. We'll call this life jacket the Physical Health Solution. Of course the patient will usually refuse said Life jacket the first time and continue on towards the eye of the cyclone. What happens next is KEY. By this point, the patient is simply too overwhelmed, depressed and filled with selfdefeating behaviors that the Life jacket of Health must be thrown yet again. Only this time, the patient (possibly you!) will accept it and willingly grab on and HOLD ON for life! Who throws out these "life jackets"?
www.FitnessExpertNetwork.com - 1314

People like myself, or perhaps physicians, even well-meaning friends. I have had numerous clients whose one phone call to me was their way of "asking" for such a life jacket. Another client initially came to be "rescued" by way of her husband making the initial contact. The important component here was and is ACTION! When a depressed AND overweight person takes any kind of action, it is truly a miracle! Why? Because they finally are acknowledging that they need more than antidepressants -- they need a physical transformation which inevitably becomes a Life Transformation! Likewise, this transformation also results in a Spiritual Transformation, one which brings the formerly depressed and overweight individual face-to-face with the issues that really matter, the self-talk that previously belittled their self-esteem and destroyed their physical self. Is this metamorphosis or transformation an easy one? Can it happen overnight or even in a few weeks? No. In fact, quite the opposite! Usually when an obese and depressed client begins this change by improving their diet and engaging in meaningful exercise, they will often respond by becoming irritable with you and with their family and friends. As well, they will see this life change as a chore and will resent others who "appear" to be in check physically and mentally. In fact, it is extremely hard work and only the most dedicated will be successful! At times I have had to act as "Big Brother" on more than one occasion to keep these types of individuals in check and accountable for their actions and food choices. I have had to call clients every night to make sure they were not eating past a certain time or to offer words of encouragement and support. More often than not, it is this support by the Personal Trainer that makes-or-breaks the relationship between the client and the trainer. That said, the most important "prescription" I can prescribe to my overweight and depressed clients is this: DO NOT QUIT.

About the Author


Erin J. Morgart is the CEO/Owner of BellaFiguravita LLC and a Certified Personal Trainer and Group Exercise Instructor, holding classes for a local military base in Boot Camp, Spinning, Kickboxing and Muscle Pump. Erin currently holds a BA in Psychology and Graduate Studies in Clinical Counseling. She also is an Adjunct Professor and Homeschool Co-op Teacher instructing students in Anatomy and Nutrition. Erin holds numerous certifications including ACE and Scirion. She is a member of IHRSA and the Medical Fitness Association (MFA). Currently residing in Virginia Beach, VA, Erin and her Navy Captain spouse and two children will be relocating to Honolulu, Hawaii in July 2007. Her website is www.erinmorgart.com.
www.FitnessExpertNetwork.com - 1315

Metabolism And Energy Balance: Finding YOURS


By Erin Morgart BA CPT
Metabolism is a vital factor in the regulation of body weight and body fat. Hormones also play a role -- but what about the client who constantly loses and gains weight? What is the physiological detriment to this person? And what exactly is metabolism and energy balance? I am going to touch on a few points involving these very topics. Metabolism is simply the term for all the vital processes by which food energy and nutrients are made available to and used by the human body. The greatest component of metabolism, termed "resting metabolic rate" is the energy required to meet daily activities, including completion of simple bodily functions including heart rate, respiration, lung capacity, cardiovascular function, body temperature and even blood pressure. All of these functions and the RMR involve the body while it is at rest. Keep in mind, once exercise is introduced, the metabolism is challenged and extra nutrients must be replaced. RMR is responsible for approximately 75% of daily caloric expenditure. The other 25% is expended during activities such as food digestion and physical activity. Indeed, both behavior and heredity can affect metabolic rate. While men enjoy a naturally higher RMR (due to more muscle mass), women have to work at acquiring more muscle mass so that their metabolism can be jump-started. Certainly everyone knows of the lucky individual who can gorge himself/herself on all types of fattening foods and still not gain one ounce of body fat. Sadly, those lucky individuals are not in the norm. Hence, exercise has a positive effect on boosting one's metabolism. Upon engaging in exercise, the client's metabolism is in turn slightly increased for that particular time period. Likewise, the client's muscle mass is increased which in turn allows the client to burn even more calories. So.... weight loss or gain totally affects metabolic rate. What then happens when a client cuts their calories drastically? Their energy level drops and their RMR drops as well. Not a good thing, and quite frustrating to most individuals who are desperately trying to lose weight! Instead, the client should be engaged in vigorous exercise AND be eating the proper amount of food. When the energy-balance formula is equal, the client is burning the same amount of energy as he/she is taking in, and weight remains constant. More calories plus less exercise equals more weight. So how can a person truly lose weight, feel energetic AND have a healthy metabolism and energy balance? The solution is this: create a negative energy balance. Simply put, increase the energy expended by increasing the physical activity daily while decreasing the amount of calories ingested daily.

www.FitnessExpertNetwork.com

- 1316

About the Author


Erin J. Morgart is the CEO/Owner of BellaFiguravita LLC and a Certified Personal Trainer and Group Exercise Instructor, holding classes for a local military base in Boot Camp, Spinning, Kickboxing and Muscle Pump. Erin currently holds a BA in Psychology and Graduate Studies in Clinical Counseling. She also is an Adjunct Professor and Homeschool Co-op Teacher instructing students in Anatomy and Nutrition. Erin holds numerous certifications including ACE and Scirion. She is a member of IHRSA and the Medical Fitness Association (MFA). Currently residing in Virginia Beach, VA, Erin and her Navy Captain spouse and two children will be relocating to Honolulu, Hawaii in July 2007. Her website is www.erinmorgart.com.

www.FitnessExpertNetwork.com

- 1317

"How Stress, Sleep, and Hormones Affect Our Weight Loss and Muscle Gain"
By Gary Giamboi
In order to Gain Muscle and Lose Bodyfat, we also need to reduce our levels of Stress and Sleep deeper and longer. Let's look more closely at these two Concepts: Stress: Even Today, Our Pre-Historic body knows only two kinds of Stress: Getting enough to Eat and Avoiding Being Eaten. 100,000 years ago, this was just about All the Stress there was in our great great....grandfather's/grandmother's lives. And the only response they had to it was Fight or Flight. In order to better prepare us to be successful at Fighting or Escaping, our body learned to do the following: Become Mentally more Alert Dilate our Pupils and Make Vision and Hearing more Acute Increase our Circulation and Respiration Inhibit our Digestion & Shunt the extra Blood Supply to our Muscles Constrict Blood Vessels in many parts of the body Raise Blood Sugar Levels and Release Insulin Dilate the Blood Vessels in our Muscles Inhibit our Tear Glands and Salivation Relax our Bladder and Colon Inhibit Erections Release Adrenaline, Noradrenaline and Cortisol The benefits for our survival for most of these responses are obvious. However, the adverse affects of the Long Term Elevation of the Hormones associated with these responses is just now being understood.

www.FitnessExpertNetwork.com

- 1318

Adrenaline increases the heart rate and force of heart contractions, facilitates blood flow to the muscles and brain, causes relaxation of smooth muscles, helps with conversion of glycogen to glucose in the liver, and other activities. Noradrenaline has strong vasoconstrictive effects, thus increasing blood pressure. So long term elevated levels of these two Hormones would seem to be associated with our Heart working much harder than it should be and certain organs receiving less than the optimal Blood Supply. It would also seem to make burning Fat more difficult since it keeps our Glucose levels higher than normal. Cortisol is also involved in determining how the body Metabolizes Proteins, Carbohydrates and Fats. Long Tern Elevated levels of Cortisol would seem to imply our body will not be processing our Nutrients as it should. It has also been linked to Impaired Cognitive Performance, Suppressed thyroid function, Blood sugar imbalances such as hyperglycemia, Decreased bone density, a Decrease in muscle tissue, Higher blood pressure, Lowered Immunity and Inflammatory responses in the body, as well as other health consequences, Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Being in a Fight or Flight response mode, or in a sort of Pre-Fight or Flight mode, means we are looking for, and indeed, maybe even expecting Trouble. Trouble is what is suppose to happen. That is why we are primed to look for it and that is why we are in the state we are in. We do not need our Rational Mind, Our Heart and our Conscience to beat a Snake or run away from a Sabre Tooth Tiger. Indeed, they will probably even get in our way! In my humble opinion, being in such a state makes it harder for us to listen to our Hearts and our Conscience or to take the time to figure things out. So, if this affects our ability to look at the Bright Side, be Understanding or Forgiving, Generous, etc. would you be surprised? To quote a couple of popular songs: "What's Love Got to Do with It" and "I know What I was Feeling; but, What was I Thinking." I will even go so far as to say we are addicted to Stress. Is it now a coincidence that Violent Movies/Video Games and Scary Movies/ Video Games are the most popular? When a person watches one of these movies/video games, the better the movie/game, the more he/she becomes involved in a Fight or Flight Reality more Real than their present lives.. Their responses will be proportional to their involvement. This Cannot be Good for the Person involved. And it Cannot be Good for a Society where a Majority of it's people are living this way. Sleep:
www.FitnessExpertNetwork.com - 1319

Sleep is when (or perhaps Where) your body repairs itself and builds new Muscle. With the Right Stimuli when we are awake, more sleep can result more Muscle (and less Fat in the long run). Sleep is also where we work out things which happened during the day and remain unresolved (perhaps that why a lack of sleep makes us more irritable. It leaves more things unresolved and un-accepted). Thus, during Sleep, we can lower our Stress levels by waking up with less unresolved and un-accepted issues in our minds. There have also been new studies which show that people who get less than 5 hours of sleep each night are more overweight than those who get 8 hours. The less sleep group higher levels of Ghrelin in their blood. Ghrelin is a hormone produced in the stomach that sends out hunger signals to the brain, which then makes you feel hungry. They also had lower levels of Leptin. Leptin is another appetite-regulating hormone. It's produced by fat cells and delivers satiation signals to the brain. The particular hormonal ratio of high Ghrelin/low Leptin was probably making the less sleep group eat more often and in greater amounts. A University of Chicago study found that people who slept less than 4 hours actually had increased levels of the hormones Cortisol and Insulin, which are linked to a difficulty in processing Carbohydrates. Of course, we don't know if the increased levels of Cortisol and Insulin are involved in causing the poor sleeping patterns or are the result of poor sleeping patterns. In any case, remember, Exercising can help you sleep longer and deeper. Practicing an Internal Art such as Yoga, Qi Gong, Meditation (Concentration), Taijiquan (Tai Chi) or I Liq Chuan can also help. They have All been shown to help reduce Stress and its accompanying Hormones, which are linked to increased levels of Bodyfat. So What should I Do? I'm Glad you asked? Learn an Internal Art which cultivates in you a Healthy Body, as well as, Mindfulness, Willpower, Love, Peace, Tranquility, Compassion, Kindness, Generosity and Forgiveness. Yoga, Taijiquan (Tai Chi), Meditation, Qigong and True Martial Arts are all means to This End. They All Promote a Healthy Body and a Healthy Mind with a Positive Outlook. That's What I Do. I can help you Do It Also.

www.FitnessExpertNetwork.com

- 1320

About the Author


Gary Giamboi is a NASM certified Personal Trainer, an E-500RYT Yoga Instructor, holds the rank of Kyoshi (Teaching Master) in several Japanese Martial Arts from the Genbukan World Ninpo Federation and the Kokusai Jujutsu Renmei and a Master's License in Taijiquan (Tai Chi) and Qigong. He is available for Private Training and Consultations on losing fat, toning up, athletic performance, balance as well as, Martial Arts & Yoga seminars and the 200 hour Yoga Teachers Training courses. He can be reached via his http://genbukan.biz/contact.html

www.FitnessExpertNetwork.com

- 1321

"How We Stand"
By Gary Giamboi
If you are expecting this article to about some erudite subject, I got ya. I am only going to talk about just what I said: How We Stand. Our Standing Posture is something most of take for granted. By the time we are just a few years old, we have forgotten how difficult it was to actually figure out how to keep ourselves erect and not fall over. In this article, I won't be focusing on Balance--as in not tipping over. I will be focusing on how we achieve the feat of keeping our spines vertical (notice I didn't say straight). We achieve this verticalness of the spine by using two major muscles groups in opposition to each other. They are our Erectae Spinal Muscles and our Abdominal Muscles. When we contract our Erectae Spinal muscles, they extend or arch or spine/back. When we contract our Abdominal Muscles, they Flex or Bend our spine forward. (Yes, I know the Shoulder, Neck and Hip Muscles do play a part in all of this; but, I am focusing on the two most important muscle groups in this equation). Exactly how vertical our spine will be and how straight and tall we can stand is determined by how well we can balance the forces from these two opposing muscle groups. Using our Hip Flexors can tilt us forward or backwards without necessarily bending or arching our spines. They also have to learn to hold our hips in Neutral, which means completely vertical. Now, this may sound simple; and, in theory, it is. However, in Real Life, our Muscles are hardly ever as Balanced as they should be. Notice I did not say as strong as they should be. Having one group of muscles stronger than its opposing group is a prescription for imbalance and injury. Flexibility is also an issue. This is because the shorter a muscle group becomes. the more strength its opposing muscle must have in order to ?stretch' its too short partner to the proper length. If the opposing muscle group has enough strength to ?stretch? its partner and the partner does not possess enough Elasticity or Flexibility to handle that amount of stretch, it will tear.
www.FitnessExpertNetwork.com - 1322

If the opposing muscle does not possess enough strength to pull the too short muscle to its needed length, then we will not be able to stand straight. Some examples of this are when people 'pull? their backs by just coughing or bending over (not straightening up from the bent over position--that's another story). Both of these actions tilt our hips. Our Psoas muscle (one of the major Hip Flexors) attaches to our Lumbar Spine. So when we tilt our hips with more force than our Lumbar Spinal Area can Stabilize, we tear the muscles in that area. Now when we do try to straighten up, if our hip flexors are too short and/or our Erectae Spinal Muscles too weak, we can injury ourselves trying to stand up. Just to make matters a little more complicated, we should also know that our Hamstring muscles and Gluteus Maximus muscles play (or should play) an important role in standing up from a bent over position. Most people do not know how to do this. Just watch an experienced weight lifter perform a straight leg deadlift exactly the same way he does a good morning without using his hamstrings or glutes. As you can see, as infants, we had it Right: It is fairly complicated. We need to be Mindful of not only how we Stand; but, how we exercise our core. We can actually make injuries more likely to happen by strengthening our cores in such a way as to create an imbalance or make an existing imbalance worse. This is why professionals, like myself, need to evaluate a new client before proscribing an exercise regime. If you think you may have an imbalance, contact me and let's see what I can do for you.

About the Author


Gary Giamboi is a NASM certified Personal Trainer, an E-500RYT Yoga Instructor, holds the rank of Kyoshi (Teaching Master) in several Japanese Martial Arts from the Genbukan World Ninpo Federation and the Kokusai Jujutsu Renmei and a Master's License in Taijiquan (Tai Chi) and Qigong. He is available for Private Training and Consultations on losing fat, toning up, athletic performance, balance as well as, Martial Arts & Yoga seminars and the 200 hour Yoga Teachers Training courses. He can be reached via his http://genbukan.biz/contact.html

www.FitnessExpertNetwork.com

- 1323

"What's Breath Got to Do with It?"


By Gary Giamboi
As a Personal Trainer, I must say that I see some pretty funky things going at the gym. You would not believe the difficulty I have in just getting most people to breathe correctly when performing a strength training exercise. Actually, most people tend to breathe in the reverse order when performing strength exercises. They tend to inhale on the power stroke and exhale when returning to the start position. Once a Personal Trainer who had to give me a training session as part of his job interview actually instructed me to breathe in the opposite manner from accepted principles. Another common mistake is to stop breathing all together when exerting power. This may be even worse. So why is breathing correctly so important? I'm glad you asked. When you exert power, some part of you must contract and condense. If everything else in your body stays the same, this will cause your intra-abdominal pressure to rise or maybe even skyrocket. This can cause your blood pressure to also rise or skyrocket. Obviously, that is not a good thing. Your intra-abdominal pressure also helps support your physical structure. If you change you intra-abdominal pressure without changing anything else, your structure will shift. If you began the action with the proper structure, you will no longer have it. In order to keep the proper structure, you must use your breath properly. Just what is the proper use of our breath? It actually depends upon not only on what you are doing, but, on what you are trying to accomplish. How's that for being vague? Actually, it is anything but vague. Once you know the rules, it is easy. It even becomes Natural. OK. I know you want me to explain how something can ?Become Natural.? After all, Natural is Natural. If something can become Natural, doesn't that mean it was Un-Natural before that point in time? Sorry. I didn't make these rules/principles up. So I won't defend their how, when and why. They are what they are. And here are two of the most important ones: If the Keyword for the action is Powerful: then:
www.FitnessExpertNetwork.com - 1324

1) If you are releasing power, exhale. 2) If you are absorbing power, inhale. Now don't get confused between releasing and absorbing vs. pushing and pulling. They are not the same. If I am pushing out a chest press machine, I am releasing power when I push the handles away from me. If I am doing a seated row, I am releasing power when I pull the handles in to me. Even though my two arm actions may transverse almost the same trajectory, my power is going to different areas and energizing different parts of my body. Lowering a bar from a seated chest press machine is definitely not the same as pulling in the handles in a seated row. Understand that some modalities, like Pilates, Yoga and Dance may seem to contradict these two rules. But, remember, these modalities are not primarily about releasing or absorbing power. They are more concerned with expanding and contracting the body in a graceful manner and with the flow of energy in that closed loop (your body). Therefore if the Keyword is Graceful, then: 1) If you are expanding the body, inhale. 2) If you are contracting the body, exhale. What's different here? Well, if you expand a structure without any substantial condensing, the internal pressure of that structure will become lower. This will change that structure. However, if you inhale when you are expanding under these conditions, the resulting increase in air volume will keep the intra-abdominal air pressure more constant; and, thus, not affect the structures supports. There are many more subtleties to these two sets of rules; but, that is all for now.

www.FitnessExpertNetwork.com

- 1325

About the Author


Gary Giamboi is a NASM certified Personal Trainer, an E-500RYT Yoga Instructor, holds the rank of Kyoshi (Teaching Master) in several Japanese Martial Arts from the Genbukan World Ninpo Federation and the Kokusai Jujutsu Renmei and a Master's License in Taijiquan (Tai Chi) and Qigong. He is available for Private Training and Consultations on losing fat, toning up, athletic performance, balance as well as, Martial Arts & Yoga seminars and the 200 hour Yoga Teachers Training courses. He can be reached via his http://genbukan.biz/contact.html

www.FitnessExpertNetwork.com

- 1326

Guess What Ladies . . .You're Not Kelly Ripa


By Geoff Kalmbach
I wish just once, that during a consultation with a potential new client they would simply say, 'Geoff I want to make my body the best it can be period'. Instead they bring me in covers of magazines begging me to help them look like Kelly Ripa. The names and magazines change but the desperation remains the same and herein lies the problem. Kelly Ripa has a 70-hour workweek, on top of being a mom and wife. She has a personal trainer 5 days a week, personal chef and endorsements that call for her to look like a carrot so women will be in 'awe' of her thin body, watch her TV shows and buy the magazines she is in. NEWSFLASH!!! You're not Kelly Ripa so why in the hell would you train, eat and live as she does. Those of you who think guzzling caffeine and eating every once in awhile (like Kelly R.) "works for you" are delusional. Our bodies are all the same (but respond differently) and were designed to run off carbs fats and proteins not stimulates and a handful of walnuts here and there. Granted some preexisting conditions call for different protocols but geezuz, use some common sense. If Kelly jumped off the Empire state building would you? Hollywood stars sell sell sell and that's it. Where do you think all the diet fads come from? Iowa? Utah? Get real! If all the diet books had titles like the North Dakota diet would any of you buy it? Hell no! Now doesn't South Beach diet sound a lot sexier? You link South Beach with sexy people and that's why the book and its diet took off. Quit being sheep and do a little research on your own before you declare Hollywood's 'look at me crowd' healthy and that you and Kelly Ripa are exactly alike. Kelly Ripa has contradicted herself so many times in regards to her exercise and fitness protocol (or should I say lack of a fitness program) I lost track. Yes, part of my job is keeping up with all the Hollywood fads and garbage so I can better educate everyday people (clients and real role models) on how to once and for all become healthy happy and fit. Contrary to mainstream belief, following Kelly Ripa, Lisa Renna, Jessica Alba, Paris Hilton and Nutrisystems new ?it' fat girl Valerie Bertinelli, is NOT in your best interest if your goal is long-lasting healthy results. Hollywood is the last place you should be looking for fitness role models. A better place to look is directly in the mirror. We are all just average people with average lives. Hopefully you knock out your day with a smile and don't hurt anybody and in the
www.FitnessExpertNetwork.com - 1327

process, raise some great kids and put a few $$$ in the bank. You don't earn your living in front of cameras and in the pages of "look at how pretty and skinny I am". If you did, then I guarantee each and everyone of you would look exactly how all the stars look and would exhaust every safe and unsafe option in order to do so. When you work hard at your job, marriage, friendships, and parenting what happens? They become successful ventures. Becoming healthy happy and fit is no different! Get a healthy life around you and you will be amazed at how easy it is to build a healthy sexy fit body. I don't care if your 16,36,56 or 86. Hitting the weights CORRECTLY, making better decisions at feeding time and moving your ass around, yields results GUARANTEED. . . when you make it a frickin priority!!! Make YOUR BODY the best IT can!

About the Author


Geoff Kalmbach is a Fitness Expert, columnist, speaker, and Certified Fitness Professional. Geoff has incorporated health and fitness into thousands of lives all over the world. Sign up for his FREE monthly newsletter at http://www.getfunctionallyfit.com

www.FitnessExpertNetwork.com

- 1328

A Training Diary is a Vital Tool For Your Fat Loss Success


By Gregg Gillies
A training diary is a key component of your fat loss plan. I know you've heard this before and it seems "basic". But it is an important key to fat loss success. And apparently, it isn't heard enough because I'd say less than 1% of the people I see in the gym keep track of their workout. I know you've heard this before and it seems "basic". But it is an important key to success. And apparently, it isn't heard enough because I'd say less than 1% of the people I see in the gym keep track of their workout. An essential part of the organization needed to get each workout day right is a training diary. At its most basic minimum this is a written record of reps and poundage for every work set you do and an evaluation of each workout so that you can stay alert to warning signs of overtraining. After each workout reflect on your evaluation and, when necessary, make adjustments to avoid falling foul of overtraining. A training diary or journal is indispensable for keeping you on track for training success. No matter where you are now 180-pound squat or 500, 13-inch arms or 17, 135-pound bench press or 350 the systematic organization and focus on achieving goals that a training journal enforces will help you to get bigger, stronger, and leaner. As simple as it is to use a training log, do not underestimate its vital role in helping you achieve your fitness goals. Most trainees are aware that they should record their workouts in a permanent way, but few actually do it. And even those trainees who keep some sort of training log usually fail to exploit its full potential benefits. This is one of the major reasons why most trainees get minimal results from their training. Your training journal is extremely important and should be more than just a list of weights, sets and rep. When used properly, a training journal enforces the organization needed to get each work-out right, week after week, month after month and year after year. By recording your poundages and reps, you log your entire training program and the week-by-week breakdown of how you work through the routine (s) in each training cycle in the journal.

www.FitnessExpertNetwork.com

- 1329

A training log eliminates reliance upon memory. There will be no, "Did I squat eight reps with 330 pounds at my last squat workout, or was it seven?" Refer to your journal and you will see precisely what you did last time; i.e., what you need to improve on if you are to make your next workout a step forward. With a well-kept and detailed journal, you'll know with absolute certainty what is working in your program and what doesn't. Are you stagnating? Not making the progress you want? Go back and consult your journal at a time that you were making fantastic progress? What were you doing then that you are not doing now? You must be 100 percent honest when entering data. Record the quality of your reps. If you did five good ones but the sixth needed a tad of help from a training partner, do not record all six as if they were done under your own steam. Record the ones you did alone, but note the assisted rep as only a half rep. It is not enough just to train hard. You need to train hard with a target to beat on every work set you do. The targets to beat in any given workout are your achievements the previous time you performed that same routine. If you train hard but with no rigorous concern over reps and poundages, you cannot be sure you are training progressively. And training progressively is the key to making progress. But for accurate records of sets, reps and poundages to have meaning, your training conditions must be consistent. If at one workout you rush between sets, then at the next workout you take your time, you cannot fairly compare those two sessions. If one week the deadlift is your first exercise and the following week you deadlift at the end of the workout, you cannot fairly compare those two workouts. And the form you use for each exercise must be consistent and flawless every time you train. Likewise, if you do 3 sets of the bench press and one workout you take 1 minute between sets and the next workout you take 3 minutes between sets, you can't be sure that you've progressed from one workout to the next. Get all the details of your training in black and white, refer to them when appropriate and get in control of your training. In addition to control over the short term, this permanent record will give you a wealth of data to analyze and draw on when designing your future training programs. Keep accurate records of each workout, each day's caloric and protein intake, how much sleep you get, muscular girths and your body composition. Then you will remove all guesswork and disorder from your training program. But all of this is just a bunch of words. You have to make the theory and rationale come alive with your conscientious and methodical practical application. Do exactly that now, and take charge of your training!
www.FitnessExpertNetwork.com - 1330

Most trainees have neither the organization needed for success nor the will and desire to push themselves very hard when they need to. But these are the very demanding essentials for a successful fitness program. Find out how you did in trying to make today another step toward achieving your next set of short-term goals. Have all of today's actions? training (if a training day), diet and rest? met or exceeded the goals for the day? If not, why not? A daily critical analysis of what you did and did not do to take another step forward will help you to be more alert to improving tomorrow. Take a few minutes each day to review your journal. Take as much control over your life as you can. Learn from your mistakes. Capitalize on the good things you have done. Do more of the positive things you are already doing and fewer of the negative things.

About the Author


Gregg Gillies is the founder of http://www.buildleanmuscle.com. His muscle building articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine.

www.FitnessExpertNetwork.com

- 1331

Adapt or End Up a Loser


By Han Ayden
Adaptability is undoubtedly one of the key traits of success. In the modern world, we are faced with constraints that often make it harder, though certainly not impossible, for us to achieve what we desire. Unfortunately, we often lead ourselves into believing that hard equates to impossible, through a process of exquisite self-deception and rationalization. This refusal to be accountable for our failures comes at the price of accepting mediocrity in various aspects of our life. When we refuse to take responsibility for our lack of effort, we apportion the blame to circumstances which are seemingly beyond our control. In the area of fitness and optimum body composition, this rings particularly true. We blame the fact that we can't see past our gut on our genes, precisely because it's out of our control. There are no shortcuts to achieving the best physique possible- it requires hard work at the gym and discipline in adhering to a nutritional programme consistently. These principles do not change just because we do not make the effort to adhere to them steadfastly. If you want the best body you can have, you need to adapt intelligently and somehow effect a change in your schedule to include the necessary measures. You need to make a change, somehow or other, or plain and simple, you will never achieve your goals. Adapt, because the only alternative is to fail time and time again and to end up a loser. In order to that, you will need to ditch your excuses. Creative solutions to adapt should trump the impulse to rationalize your shortcomings. Make it a habit to actively seek for solutions to your problems and be extremely honest with yourself. Instead of choosing to retreat from reality and denying your character flaws, choose to be open to constructive criticism and seek to improve yourself in every possible way. The most widely offered excuse is the lack of time. However, this is not a valid claim for a vast majority of people. As a trainer, I have encountered and worked with people from all walks of life and with proper time management coupled with the willingness to adapt to their constraints, even those with valid reasons are unwilling to let their tight schedules be the cause of a poor physique. Ingenuity in fitting in time for exercise is needed but more often than not, it requires a willingness to sacrifice sleep or leisure time. Adapt by getting up an hour earlier if you must. Adapt by skipping your daily TV routine and head to the gym instead. If you are serious about having a body that you can be proud of, you have to be willing to pay your dues, at whatever the cost. Adaptability is the
www.FitnessExpertNetwork.com - 1332

reason why human beings have been able to survive the harshest of conditions and in modern times, this requires compromise and intelligent planning in order for us to be all that we can be and to thrive as oppose to merely survive.

About the Author


Han Ayden is a certified personal trainer and a body transformation specialist located in Singapore. His website is http://www.physiquemakeover.com

www.FitnessExpertNetwork.com

- 1333

Discover How To Overcome Fear Of Success and Unwanted Behaviors That Sabotage Your Health and Fitness Success
By Holly Leonard
So youve decided you want to improve your physique and live a healthier more fit lifestyle. You map out a nutritional strategy, design your own workout schedule and you embark on the journey to a leaner, more toned physiqueand it starts working! Youre starting to see results! But the minute you see success, you seem to fall off the wagon. You cheat on your nutrition program, you slack on your workouts, and you skip your cardio sessions. Whats most perplexing and frustrating is that you know exactly what you should do but no matter how hard you try, you cant get yourself motivated to do it! Its as if some force beyond your control is sabotaging your program and your fat loss results. Unfortunately, youre actually blocking your own success with feelings of being overwhelmed as you experience results and get closer to your goal. You allow yourself to become dominated by these unproductive feelings and behaviors and your state of mind affects your actions. Youre not able to accept the feelings of success, happiness and power associated with your health and fitness accomplishments. Denying these feelings of accomplishment and success, results in producing highly ineffective and selfsabotaging behaviors. The behaviors are self-sabotaging because youre responding opposite to what is necessary to reach your health and fitness goals. This fear of success occurs because negative self-talk and negative messages from others still dominate your beliefs and attitude. What chance of success do you have if you allow others to affect your thoughts and behavior? Realize that your goal to eliminate negative self-talk and negative messages and beliefs from others is aimed at improving your self-confidence. Developing your inner strength, your self-esteem, self-respect, and self-confidence will motivate you to accept feelings of success as you progress to your goals. Changing your way of thinking about success and your progress activates your inner courage to burst through barriers and achieve your health and fitness goals. Instead of letting your challenges and problems get you down and negatively affect your results, take control and energize yourself by saying, I am determined to reach my goals, and My self-confidence and self-worth are so strong that I will move forward in my program no matter what potential barriers come up. These powerful affirmations will enable you to master and take control of your emotional, mental, and physical qualities required to create the passion you need to reach your health and fitness goals.

www.FitnessExpertNetwork.com

- 1334

Your commitment to eliminate your fear of success, and change your thoughts and actions, is a personal commitment. Although negative self-talk and negative words and beliefs from others surround you, focus your inner thoughts and actions in positive and productive ways. When you experience barriers and challenges with your routine, discouraging words from others or negative self-talk, dont let yourself get down. Face the challenge head on and keep moving forward. Make a commitment to believe in yourself and use encouraging self-talk and affirmations to help you become motivated about changing your behavior and attitudes. 5 Great Ways To Overcome Fear Of Success and Unwanted Behaviors: 1. Continually tell yourself that you welcome challenges. Stay willing to challenge yourself to your maximum ability. Move forward in your commitment by eliminating all self-defeating words and phrases from your vocabulary and replace them with positive affirmations. 2. Believe that whatever goals you set out to achieve, youll give it 100% effort. Stop providing excuses to blame yourself and others. Believe that your success of accomplishment motivates you to eliminate all the shoulds, woulds, cants and musts, from your vocabulary. 3. Be the best you can. Continually visualize yourself achieving your health and fitness goals. Stretch all your mental, emotional, and physical power within you. Believe and feel that you are a successful, enthusiastic, motivated and powerful person. Remember, your beliefs significantly impact the way you feel and act. 4. Negative words from others can crush your motivation like nothing else so disregard self-defeating statements from others. Let others know you dont want to hear their negative comments. 5. Success is achieved by continually expressing positive self-talk directed at developing your self-esteem, self-confidence, enthusiasm, and motivation. I can do it, Great effort, Awesome workout are excellent expressions of your enthusiasm, influencing your success in health and fitness and the rest of your life. When we consider moving toward our dreams and desires, a part of us automatically looks ahead to the possible challenges and barriers - especially the negative ones. Your mental and physical comfort zone glooms onto these negative failures. Dont let your comfort zone bring on the negative consequences. You have the power within you and the choice to control negativity and self-sabotaging behavior by creating positive beliefs and envisioning positive outcomes of success and accomplishment. Eliminating your negative thoughts is a process not an action. To bring your awareness to your negative thoughts I want you to try a strategy called thought stopping. This will help you change the direction of your thoughts when you find yourself slipping into a negative thought pattern. Say to yourself, with a loud and authoritative voice: STOP! Once youve done this, its critical to replace your negative thought with a positive statement and vision. Start to acknowledge which statements
www.FitnessExpertNetwork.com - 1335

cause you to feel threatened, anxious, and which statements allow you to feel success, pride, and happiness. When you start to stress yourself by thinking that you have no control over a controllable situation, you need to use your inner voice to scream the word STOP! Then remember to change tracks and redirect the situation to a more positive direction. Start to attach positive words to positive feelings and experiences, so you can recall these positive feelings at will by using those words. Try to apply a positive affirmation for yourself. Use a positive statement; attach it to feelings of success, pride, and happiness by making the effort to really FEEL these emotions. For example, When I challenge and encourage myself to do better, I consistently and progressively move toward my goals with a success attitude, I Can Achieve My Goals. Restate the affirmation to yourself several times. Each time, experience and internalize the positive feelings the statement generates. When you combine these positive statements to positive feelings, youll recall the positive feeling anytime you desire to create more positive outcomes. Challenge yourself to reach new levels. Stop your self-sabotaging thoughts and behaviors. Practicing thought stopping on a continual basis allows you to eliminate negative thoughts and to become more aware of your feelings of accomplishment, selfacceptance, and positive physical change. Your new, confident and powerful thoughts and feelings of success, pride and happiness drive you toward your destination of success. Positive feelings and beliefs increase your self-confidence and self-esteem, empowering you to take action. Consistently Take Simple Steps and Achieve Big Results 1. Dont sabotage your best efforts to be fit and healthy with negative self-talk and behaviors. 2. Take responsibility for your thoughts, health and life. 3. Focus on simple, daily goals to reach your ultimate, long-term goals. These three strategies are the solution to every self-defeating habit that interferes with your goals to look and feel your absolute best. We are often our own worst critics, deciding that we want to lose fat, eat better, or have more energy, and all the while continuing to eat foods that work against our best efforts, generating excuses for why we dont have time to workout, or blame others for our poor eating habits, all of which sidetrack us from reaching our goals. What you need to realize is that being healthy and fit doesnt take a total life overhaul or commitment. It does require a shift in your priorities however. Youre a living reflection of your priorities. When health and fitness is a priority, youll eat better and exercise. Youll adopt lifelong healthy habits of being fit and maintaining your results if it means enough to you.

www.FitnessExpertNetwork.com

- 1336

The fact that you have progressed through a course that has guided you thus far and are reading this article, it is safe to say that you want good health or a more lean and fit body to be your priority. But my question to you isHave you MADE it priority? No matter what you say is important to you, its where you direct your attention, spend your time and put your effort that speaks the loudest about what is most essential to you in your life. Take a step towards making health and fitness a priority in your life.

About the Author


Holly Leonard, owner of BeFit Health and Wellness Solutions, is a body transformation specialist who has helped hundreds of men and women reclaim their attractive, healthy and energetic physiques. For more expert fat loss advice, please visit http://www.befithealthandwellness.com

www.FitnessExpertNetwork.com

- 1337

Finally Discover The Complete Formula For Guaranteed Body Transformation Success
By Holly Leonard
You are about to gain insight into the most complete body transformation formula and you'll learn exactly what you need to do and why you need to do it in order to achieve your fitness goals. Not only will your body transform, but you will also develop a better understanding of how your body works. You will learn how to make wise, informed choices around a balanced nutrition and exercise program. In the process you will be able to replace your unsupportive habits and develop a new outlook on how to gain complete control over how your body looks and feels and achieve a consistent, long-term fit and healthy lifestyle. Traditional health and fitness programs isolate only one or two factors necessary for fat loss success. The truth is the following five factors MUST be in place in order to bring about a lasting, positive physical change. If any one factor is neglected or missing, the fitness program will fail to produce the results you are seeking. I guarantee if you incorporate the following five factors into your program you'll achieve incredible results in no time!

Factor One: Supportive Nutrition


Your nutrition has by far the greatest impact on your fat loss success. Eating supportively will not only allow you to improve your health and energy, but it also provides the ideal environment for your physique transformation - building lean muscle while reducing unwanted body fat. If your goal is to lose body fat, you must eat slightly fewer calories than you burn through activity. This may seem simple, but when calories are reduced, the body becomes imbalanced. Its your bodys job to restore balance, and it inevitably does so by either reducing the amount of calories it burns for energy (by breaking down muscle tissue instead of fat) or by forcing you to eat more through hunger and sugar cravings. This is one of the main reasons why fad diets do not produce long-term results and cause you to gain weight. The goal of any results-oriented health and fitness program is to ensure that you lose fat, not valuable lean muscle. Most quick-fix diets are simply low-calorie diets disguised by great advertising and clever marketing techniques. Right now there are currently thousands of diets listed with the Food and Drug Administration (FDA). This number alone should prove that no single diet alone works to produce long term fat loss results. If a magic diet or formula for fat loss existed, everyone would be on it and no one would be overweight. Obviously, this isnt the case!

www.FitnessExpertNetwork.com

- 1338

But why is it that some people do lose weight on fad diets? The immediate success most people experience from fad diets is due to water loss, muscle loss, eating fewer calories or a combination of those factors. However, less than five percent of these dieters are able to keep the weight off. In fact, most people who diet end up fatter once they get off the diet. Diets simply dont work long term because of improper nutrition and the failure to change exercise and eating habits for life. America is fatter as a society today because we consume approximately 300 to 500 more calories per day than we did 10 years ago, yet we move significantly less because of advances in technology such as computers, escalators and other labor-saving devices. Supportive nutrition can be mastered by understanding that everything you eat and drink can either positively or negatively affect your fat loss goals.

Factor Two: Smart Supplementation


Supplementation gives your body the nutrients it needs without adding tons of extra calories. It is virtually impossible to satisfy your bodys nutritional needs with the number of calories needed to lose body fat. In addition, due to a typically busy lifestyle, it is incredibly challenging to eat perfectly every day for the rest of your life. Therefore, when following a health and fitness program, muscles become undernourished, causing your body to shed the muscle it cant feed. By supplying the body with the nutrients it needs without additional calories, (e.g., a multivitamins) you can help satisfy all your nutritional needs for repair and growth without exceeding the amount of calories your body needs to maintain the mandatory deficit for fat loss. The benefits of using supplements as low-calorie nutrition during an exercise program are well researched. The daily use of a multivitamin formula has been found to be the most inexpensive nutritional insurance you can buy. The reason behind adding supplements to your daily meals is to supply the body with proper nutrition and select compounds that have the potential to improve health, alter body composition and increase performance and metabolic rate. The Categories and Uses of Supplements A multivitamin formula should be the foundation of any complete fitness program. Additional vitamins and minerals will boost your nutrient intake beyond what is available through whole foods you eat. These additional nutrients allow cells to reach their potential creating the ideal environment for positive physical change. Taking other supplements before creating a nutritional foundation is like adding expensive accessories to a car that doesnt run properly. Altering Body Composition: It is often difficult to get enough nutrients from your normal diet to support your fitness goals. Any time there is an increase in cellular activity, such as during exercise; the body increases its use of nutrients. By supplying these nutrients through multi-vitamins,
www.FitnessExpertNetwork.com - 1339

recovery shakes, and meal replacement shakes, the attempt is made to satisfy all nutrient needs for repair and growth without exceeding the amount of calories needed to sustain the mandatory deficit for fat loss. When undernourished, the body must shed the muscle it cannot feed. Increasing Performance and Metabolism: Specific nutrients and combinations of nutrients have been found to improve exercise performance and increase the calories burned during and after exercise. Supplying the body with a recovery shake consisting of protein and fast-acting carbohydrates can improve performance and, therefore, assist with fat-loss and muscle-gain goals. Smart supplementation is recommended in order to supply the body with the right combination of nutrients and compounds that have the potential to enhance performance, reduce body fat, increase muscle and/or improve health. Proper supplementation creates the environment your body needs to get maximum results.

Factor Three: Resistance Training


Resistance training is the superior method of exercise for reshaping your body and shedding unwanted fat. Want to raise your metabolism? You must start by understanding that the main tissue that burns calories is muscle, even while you sleep. Muscle is your fat burning machine. The more muscle you have the more fat you burn. The absolute best way to raise your metabolism and burn fat is to build and maintain muscle through resistance training. Resistance training is performed by using weights, balls, bands, machines and even your own body weight to effectively challenge your muscles. The goal of resistance training is to gradually and progressively overload your muscles so they grow stronger. This signals your body that its growing and healthy, not deprived and starving. As you increase your lean body mass, you increase your metabolic rate and this makes it easier to shed fat. With a faster metabolism, you'll burn more fat all day long - even while you're sleeping! Fat doesnt require any energy at all to maintain - it just sits there doing nothing. Thats why resistance training takes priority over cardio-based exercise for people who want to maintain a lean physique. Resistance training addresses the core of the problem the rate at which the body uses energy, all day long. There are numerous reasons for increasing muscle beyond making clothes fit better, appearing toned and smaller, and staying lean. One of the major benefits is in the possible prevention and rehabilitation of bone injuries. Since proper resistance training strengthens the muscles as well as the supporting structures of your body, resistance training will protect our joints from the stresses of an active lifestyle. Another great benefit of resistance training is improving the ability to perform daily activities. By increasing strength through resistance training, you move more efficiently with daily activities such as; lifting your children, carrying groceries, playing sports, moving furniture, taking out the trash etc.
www.FitnessExpertNetwork.com - 1340

The most important aspect of resistance training is correct form of the exercise. Too many people are concerned with how fast an exercise is performed or how heavy a weight is being used. Most of the time this means the exercise is done incorrectly. This can cause injury and most often results in resistance training without the benefit or results you are seeking. If your goal is to improve your body composition and develop a lean physique, I recommend that you commit to a full body resistance training program designed specifically for your body type, abilities and fitness goals for 20-45 minutes, at a minimum of 3 days per week. Allow at least one day of rest between workouts for muscle recovery and growth.

Factor Four: Interval Training


Cardio respiratory exercise is a term that describes the health and function of the heart, lungs and circulatory system. This system is considered the bodys transportation network for it functions by circulating blood and nutrients throughout the body. The goal of any cardio workout should be to get as many large muscles working as possible. Your muscles need to work hard in order to burn the greatest amount of calories during and after exercise. The best way to ensure you are burning the maximum number of calories during and after your workout is to perform interval training. How much is too much? The Concept of Interval Training: It is important to perform interval training for your body quickly adapts to cardio-based workouts very quickly. The more you do, the more efficient your body becomes, causing you to burn fewer calories from your fat stores each time you exercise. Because your body adapts so quickly, cardio-lovers are forced to adjust their workouts to last increasingly longer in order to provide the same calorie burn. This not only increases the amount of time you have to spend in the gym but also increases the odds that your body may start breaking down muscle instead of fat for fuel. This is the exact opposite of what you want! Additionally, the benefits are only temporary. Aerobic activity doesn't increase the amount of fat you burn after your workout like resistance training. Your metabolism returns to normal shortly after stepping off the treadmill. The goal of any workout should be to boost your metabolism after the workout is over Interval Training, alternating between periods of high-intensity and low-intensity will greatly enhance the rate at which your body burns calories long after your workout is over. The most effective Interval training programs are design around the FITT Principles: Frequency, Intensity, Time and Type. Frequency Frequency refers to the number of times interval training is performed per week. I recommend no less than three days per week; with no more than two days rest between workouts is recommended. For the first six weeks, beginners should work out every other day. However, if you are extremely overweight, experience joint pain, or perform a
www.FitnessExpertNetwork.com - 1341

weight-bearing type of cardio (jogging, aerobic dance, etc.), rest at least 36 to 48 hours between sessions to prevent injury. Intensity Intensity is described as the speed or the workload of a workout. When beginning a new exercise program, a qualified fitness professional can determine the intensity level most appropriate and effective for your starting point and your goals It is important that you continually monitor the intensity level to ensure that you reach your fitness goals in the least amount of time. As a general recommendation when you are performing your intervals There are many ways to effectively monitor exercise intensity. One common method is Rate of Perceived Exertion scale (RPE). The RPE scale is used to subjectively measure the intensity of your exercise. The RPE scale runs from 0-10. The numbers are used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity such as sprinting. A good rule of thumb thats pretty effective is: If you are doing your interval training and you are at your high point you should rate your RPE around 7-10. The low point of your intervals should be around 3-4 intensity. Be sure to start off slow and progress yourself to more intense interval workouts. Another way to measure exercise intensity is with the use of a heart-rate monitor. A heart-rate monitor is considered the most accurate method of measuring pulse rate. Time Time is the length of time an exercise is performed, not including warm-up and cooldown. More is not necessarily better when it comes to cardio. In fact, to reap the fat burning and cardio benefits you really only need 20-30 minutes of intervals. It is important to remember that as you become more fit, the intensity of your intervals should increase. Remember, more is not necessarily better. Type Type of exercise refers to the activity used to create a stimulus. Before choosing an exercise consider your goals, physical capacity, interests, available equipment and time constraints. Any activity that continuously uses larger muscle groups and is repetitive, is best. In the end, you want to make sure that your cardio is strengthening your heart and lungs and working as many muscles as possible and improving your cardio-respiratory efficiency, which is going to help oxygenate and feed every cell of your body.

www.FitnessExpertNetwork.com

- 1342

And you also want to make sure youre burning fat without sacrificing muscle tissue so interval training is the way to go.

Factor Five: Professional Support and Accountability


The more customized your health and fitness program is for you, the better your results will be. When you combine an effective fitness program with proper nutrition, supplementation and accountability, you can make incredible physical changes. The role of a fitness professional is to provide you with the right amount and type of work for your goal and current ability. However, your body is naturally driven to adapt to this workload (i.e. plateau). A plateau occurs when the body adjusts to changes in internal and external conditions or circumstances. We still cant predict when a person will plateau, but one thing is for certain it will happen. Doing the same type of exercise without variation or failing to increase the challenge when your body "adapts" to the present workload, are just two examples of conditions that will bring your results to a complete halt. In order to avoid a plateau during your fat loss journey, you should make changes in your exercise routine or eating habits to help you reach the next level. The best way is not to do more of the same, but try new exercises or change the frequency, intensity, or duration of your routine. Even if you begin by following the Five Factors for Fat Loss Success as discussed, it does not end there. There are many factors that may affect when and how significantly the other four components will need to be manipulated to keep you on the path to success. A comprehensive fitness program will help you avoid plateaus by keeping your body guessing until you look the way you want. This can only be accomplished by following all Five Factors and correctly applying the information provided in this article.

About the Author


Holly Leonard, owner of BeFit Health and Wellness Solutions, is a body transformation specialist who has helped hundreds of men and women reclaim their attractive, healthy and energetic physiques. For more expert fat loss advice, please visit http://www.befithealthandwellness.com

www.FitnessExpertNetwork.com

- 1343

How To Get REAL and PERMANENT Health, Fitness and Weight Loss Results With 100% Certainty Every time!
By Holly Leonard
Goal setting is the most exciting and rewarding habit you can acquire on the road to improved health and fitness. It is the process, which, more than anything else, will insure with 100% certainty you achieve the results you desire and deserve. Goal setting is the KEY factor in determining your health and fitness success, but success in all areas of your life relationships, family, work, and play. Goal setting is the process of freely selecting what you want to accomplish and attain after careful consideration. It is a process which allows you to systematically get exactly what you want, so you must approach this whole goal setting activity as something, when utilized to its full potential that can become very productive and satisfying on the road to improved health and fitness. Goal setting is the key ingredient that will allow you to develop the healthy attitudes and habits you want to get you to where you want to be healthy and fit. Goals allow you to visualize and see" what you want to accomplish, as compared to where you are right now, and allow you to determine the step-by-step progress you are making toward the completion of your final goal. Goal setting is a HABIT that must be worked on and developed. But once developed, is an essential part of any fitness success process, because the key to achieving improved health and fitness is to develop a tangible and workable plan of action that enables you to take the proper action steps. It comes as no surprise that studies into human behavior have long recognized and continue to give increasing importance to the practices of planning and goal setting as factors in individual achievement and personal development. A comprehensive health and fitness plan of action for your should provide goals in a whole host of areas. I strongly suggest that your goals focus on a variety of areas, rather than one huge goal. A comprehensive plan of action could include goals such as the following: 1. Improve nutritional habits (i.e. I will eat 5 small meals today). 2. Smart supplementation habits (i.e. I will take my multi-vitamin everyday this week). 3. Improve exercise habits (i.e. I will dedicate 10 minutes to working out today.)
www.FitnessExpertNetwork.com - 1344

4. Exercise performance goals (i.e. I will walk an extra mile in my next workout.) We are continually bombarded from all sides by demands on our time and attention. Most clients I meet are people, who, like most, are in a hurry. What seems like a clear goal and focus today can easily become blurred in the rush and urgency of tomorrow. Unless you write down your goals and objectives, there is a good chance that they will become forgotten in the hustle and bustle and excitement of new problems, challenges and decisions that we confront on a daily basis. Written goals will keep you on course, on track, and headed in the right direction. They act as "blinders" to eliminate outside distraction and/or interruptions. That which you wish to improve must be measured and documented. Written goals serve this purpose and allow you to measure your progress. They'll tell you how far you've come and how far you have to go to reach your ultimate goal. Many clinical studies on increasing human performance reveal that motivation is greatest when there is feedback by which to measure accomplishment. Without written goals and deadlines our memories become cloudy, the finish line blurs and that eliminates much of our desire to keep going. I recommend measuring your progress at least every four weeks to ensure you stay motivated and dedicated to improving your fitness results. Writing you goals down crystallizes your thoughts, and thought motivates you to action. The mere fact that you are putting your goals on paper gives you clarity to your purpose and dedication to fitness achievement. The act of writing your goals forces you to make a COMMITMENT. Commitment and desire are the two biggest factors to your health and fitness success. Written goals serve as a reference and a reminder about what you want and why you want it. The process of committing your goals to writing stimulates the use of healthy affirmations and visualization, because writing your goals requires that you clearly define exactly what it is you really want. Research shows that writing your goals increases your chance for success by 95%. Stated in another way, if you dont write down your goals you can expect failure 95% of the time. Remember that your goals MUST BE WRITTEN. They must be detailed and exact so as you read then DAILY they are EXACTLY THE SAME. You should write out your goals on a note card and read that frequently throughout the day. This makes an impression on your subconscious mind, very much the same way in which you memorized the state capitals when you were in school. I cant say it enough, but its imperative that you WRITE your goals and plans. No more wishing, hoping and praying for what you want to achieve. No more I shouldve, couldve, wouldve. Rather, you must specifically identify what you want and you construct a plan of action to get it.

www.FitnessExpertNetwork.com

- 1345

WHAT DO YOU WANT? Before you can lay out a plan of action to achieve your health, fitness and weight loss goals, you need to determine what it is you want. What do you want to DO? How do you want to FEEL? How do you want your body to LOOK? What kind of health and fitness do you want to HAVE? If you had Aladdin's lamp and all your health and fitness dreams could be granted, what would you wish for? The place to start is with a "Fitness Want List." Simply take a piece of paper and make a list of what fitness results you want, but don't be surprised if you find your old friend LOGIC trying to hold your thoughts back. Remember that youve always been taught to use logic and reasoning and often these two components are the biggest deterrents to setting and achieving goals. Logic can interfere with goal setting by interjecting questions such as, "Are the goals I listed really reasonable?" "Who am I to achieve these results?" "Am I worthy enough to be in great shape?" "Am I entitled to the results I want," and even, "What do I do first and who will help me?" When you are writing your Fitness Want List" give yourself the permission to dream, to think big, to desire, to imagine...to reach out. Nothing is out of your reach! With the right support team and plan of action you can accomplish anything you set your mind to. PRIORITIZE After completing your Fitness Want List, you must then PRIORITIZE your list. Be sure to put some easier goals first, so as you accomplish them you build the confidence that is necessary for you to move ahead to meet your larger goals. Progressing from the easiest to the hardest is very similar to your fitness program that should begin with easy exercises and progress to those that are more difficult. Review your "Fitness Want List" and prioritize your goals in the order you desire to accomplish them. BENEFITS AND REWARDS TO YOU Its often challenging to maintain a high degree of effort and momentum toward the accomplishment of your goals unless you know the benefits in advance. This helps you stay motivated and committed to your plan. Knowing the benefits and rewards of your fitness endeavor allows you to create the desire or willingness to pay the price. Knowing the benefits allows you to create and maintain that burning desire that propels you toward significant ACTION. Remember to spend some time and list in detail the benefits and rewards you expect to obtain when your goal is accomplished.

www.FitnessExpertNetwork.com

- 1346

Its only these personal rewards that will give you the reasons to keep going when the road gets tough and it becomes necessary for you to overcome the obstacles or roadblocks you may encounter. Rewards and benefits may be real and tangible or more esoteric, such as in personal satisfaction or pride. By listing the benefits you will become to take massive action. OBSTACLES AND ROADBLOCKS After youve defined your fitness goals and exhausted the benefits and rewards youll achieve, the next question to answer is "what are the circumstances that may prevent me from reaching this goal?" The answers to this question are the obstacles that youll need to overcome to attain the benefits and results you crave. Some obstacles may be simple, such a rearranging your time schedule to fit in exercise or meal prep. Others may be much more significant and call for you to make some difficult decisions, such as changing gyms, creating a home gym, hiring a fitness professional to help you create a plan and keep you motivated. Nevertheless, all obstacles must be handled and made to be important enough for you to overcome... or you'll find yourself burnt out and unmotivated. Unfortunately there is a natural tendency that when we begin to look at what may prevent us from getting what we want, our enthusiasm to accomplish our goal diminishes, because we look at the effort that will be involved to attain it...and both the obstacles and effort look like a mountain in your path. If this happens, re-read your Fitness Want List and increase the value you place on your benefit and reward list, focusing on your achievement...on the thrill of victory. To stop in the middle because of some obstacle appears to be too significant will greatly decrease your effectiveness in all areas of your life, not just the accomplishment of your fitness goal. Quitting is a self-image destroyer, so remember, NEVER QUIT once you are committed to something. SOLUTIONS Once you know what stands between you and your fitness goal, you can usually find a solution to the problem. Just identifying an obstacle goes a long way in providing the answer. You will find that most of the solutions to overcoming the obstacles that appear will come from within you. I say this, because Ive found that most of the roadblocks and barriers you will face are inside YOU. They are mental and emotional barriers that represent the limitations that have been placed around you. Determination, tenacity, audacity, creativity, flexibility, and a strong internal desire and commitment to your goals are some of the tools you can use to overcome most obstacles. Usually, as you become more accomplished at your fitness goal setting, youll probably find a shift in the way you view achieving what you want. You no longer see outside circumstances or people limiting you, but rather that you can overcome these
www.FitnessExpertNetwork.com - 1347

circumstances by developing your untapped confidence, abilities and resourcesby expressing the power within you. This is where the breakthrough finally happens. It is at this point in your plan of action where youll begin to take PERSONAL RESPONSIBILITY FOR ALL THINGS in your life and your fitness program. When our goals, benefits, obstacles and solutions are all committed to writing, the old clichs and programmed limitations will disappear. It becomes obvious (sometimes painfully so) that the limitations we experience are SELFIMPOSED. TARGET DATES A deadline is critical to the achievement of your fitness goal. It is an essential activating mechanism. When you set a target date for achieving a goal, you tend to act on the time frame you have set. This creates a sense of urgency. Deadlines challenge you to act now and focus your attention and concentration on the objective at hand. Deadlines must be handled with some further understanding. Sometimes through miscalculation, or because of unforeseen circumstances, you may not reach your goal in the time frame you have set. The key is to decide if the miss is because of an unforeseen circumstance or procrastination. Altering your target dates on the way to accomplishing your goals makes them more realistic and keeps you energized. I want to remind you that ninety-five percent of all people dont know exactly what it is they want, theyre just sure they dont have it yet. The winners, special 5% of those who set goals and are successful, have very specific goals and they are always WRITTEN AND READ REGULARYLY. The choice is yours!

About the Author


Holly Leonard, owner of BeFit Health and Wellness Solutions, is a body transformation specialist who has helped hundreds of men and women reclaim their attractive, healthy and energetic physiques. For more expert fat loss advice, please visit http://www.befithealthandwellness.com

www.FitnessExpertNetwork.com

- 1348

"Stick-to-it-help"
By Hut Allred
You know what a difference a exercise program makes in your life. It helps you stay fit and healthy both mentally and physically. You feel better, look great, and everyday tasks are a lot more manageable. So why is it sometimes so hard to stick with an exercise program? When you start your exercise program you have full intention of keeping it up, but it seems that life happens and while the thought is still there, the exercise sessions somehow start to diminish slowly, if not completely. So the question is, how exactly do you stick to your exercise program? A big reason why people dont stick to their exercise program is because of false expectations. Achieving your goals takes time and effort. You need to realize that your goals are obtainable, but reaching them does take time, patience, and a commitment to making lifestyle changes. Permanent lifestyle changes can be a key figure in whether or not your fitness training routine is a permanent success or failure. Change is not always easy, but there are some things that you can do that will help you stick to your fitness routine. If youre on a diet or simply trying to eat healthier you can try removing all the junk food from your refrigerator and cupboards, replacing them with healthy snacks and foods that are allowed on your diet. You also need to replace old habits with new healthier habits. This could be as simple as avoiding the break room at work in the morning for coffee and donuts, or as hard as forming new relationships with friends that have more in common with you and your new healthier lifestyle. Resisting temptation is not always easy, especially when your friends are constantly tempting you with dinner invitations and parties. Surrounding yourself with people that have the same health and fitness goals as you do, can make it much easier to sick with the exercise program. While you dont want to just toss all your friends aside, you do need to find someone who can support you in your new fitness goals. You might want to consider working out with a personal trainer. A personal trainer can give you the guidance and support you need to achieve your fitness goals. Getting out of your comfort zone is not always easy, even if you know its not good for you or makes you miserable. When youre changing your lifestyle for the better, sometimes its better to just jump right in instead of worrying about what might happen. Your personal trainer can help you in developing a personal fitness plan that works for you and is custom tailored to meet all your personal and physical needs. Your personal trainer can go over your strengths and weakness with you in order to battle the challenges that may arise as you make the necessary changes in your life that allow you to be healthier and happier. Making a lifestyle change is not always easy, but with the
www.FitnessExpertNetwork.com - 1349

right help, support, and guidance you can make the positive changes that are necessary in order to achieve your lifestyle and fitness goals and stick to it.

About the Author


Hut Allred is the President of New Wave Fitness. Inc. located in Dallas, TX. His company provides in home personal fitness coaching throughout the Dallas-Fort Worth area. His website is www.bestdallaspersonaltrainer.com

www.FitnessExpertNetwork.com

- 1350

"How To Motivate Yourself To A Better Body Weight and Body Shape"


By Ibsen Alexandre
Motivation is one of the hardest parts of life puzzle to acquire. When someone lacks motivation it becomes a nightmare to stay committed to short term and long term goals. Nonetheless, the truth remains a fact; in order to be self-motivated you need to have a purpose. This purpose should dictate the value of your desire goals. Keep in mind that in order to be a success, at no matter what it is, you need to have a purpose of what you really need. Now! When you are certain about such purpose, the time for self-motivation and the driven ability to conquer your goals will become ultimately a must priority. This is an important time in your life to embrace visualization in the puzzle to aid you with the process, and then the rest become as simple as drinking water, automatic. Okay! Let's get to the challenging aspect of this article. A better body weight and body shape. The transformation or the imagination of ones dream into reality is not a myth. It is in fact part of your second world, because it exits in the subconscious mind. I will give you a perfect example to relate to. Have you ever ponder why you own a house, a car, or a job? For some people these possessions are a luxury and for others they are necessities. In reality, these possessions were once a dream before you obtain them. Why if you may ask? No one just simply wakes up in one day and then suddenly owns a car, a house, or a job. You thought about the idea first, you dreamed about it, and you even analyzed the situation. On a greater scale, this dreaming, thinking, and analyzing, philosophy really applies to most of the finest things we possess in life. In the same context having a better body shape and body weight is the same. You have to know that you need it. Unfortunately for most people it is just another fear. Remember that your brain is the most powerful data analyzer and programming device in existence. The moment that you engrave the negative thoughts and fear of not getting what you need in life, it will register. And in this case, it is your health, and your body. In order to get that better body shape and body weight, you must do three important tings, which really comes so natural for some people but not for everyone. You might have heard of this little aphorism before, ?Stars are made, but not born?, just like if you have hidden talents, you must sort them out, and work hard to develop this talent so you can conquer your dreams. If you want to be a star in your journey of bettering your body shape and body weight then: 1. You must think it will happen. Usually when you start to think about something, the mind starts registering and processing this information right away. After the brain processes such information, it is
www.FitnessExpertNetwork.com - 1351

usually saved in the memory system part of the brain. In fact, most people end up dreaming about 'that something', that's the power of the human mind, it does thing that even scientists are still unable to comprehend. You see, once you start thinking, the entire process becomes so much smoother. 2. You must dream it will happen. If you know you need something that your heart truly desires, you cannot let self-doubt and negative energy flow evade your world, because the subconscious mind will erase the data completely and you will fail to dream. Consequently, you conscious mind will automatically stop processing the information. You must keep on dreaming because at some point you will start visualizing what you really need, and it will all start making more sense and become a reality. Now! Once the information makes more sense, you want to start working through the necessary steps that are needed to obtain what you need. It is hard to comprehend but it is very simple because if you can visualize your body, how your health could potentially change, you will set determine plan to attain the next level, just to get to what you need. Because of that, you will become motivated, dedicated, and willing to sacrifice what it takes to get your best physique. This is the time now to start analyzing. 3. You must analyze the situation in order to succeed. Every one who analyzes a problem usually finds a solution. Any problem or life challenges that you face, after you think about it, even dream about it, you virtually analyze just to make sense of it and make it works. Now remember we are talking about positive energy flow here, because obviously if you are a negative human being, if everything in your life is going wrong because you have been thinking all along that way, then it is merely impossible to analyze the fruitful outcome of what your heart desire. That is why it is crucial to analyze the situation that you are in, implement a positive outlook on how you will get there, and success will become your best friend. The same application is very important if you want to live a healthier, and better your body weight, and body shape. If you keep on gaining weight, you must find out first all the possible reasons why you are gaining weight. It might be because of extra calories intake, or perhaps lots of high carbohydrates food right before you go to bed, or some kind of medication that you are ingesting, or even because you are eating so many bad foods, and do not cleanse enough, and not having at least two bowel movements every single day. You see folks! The possibility here is unlimited, so when I say analyzing your body shape and body weight. Basically, I am telling you to take a deep look into your eating habits, exercise habits, and sleep regimen, because these things can either supply the body with good energy or bad energy, hence, changing how the central nervous system (CNS), process information to the rest of the body. And if these factors are supplying your body with bad energy they will impact the body in such a way to deteriorate your health and let you struggling with your body weight and body shape. Let me illustrate a perfect example here for you.
www.FitnessExpertNetwork.com - 1352

Jill and Jane are best friends. They are huge extroverted individual who love to socialize. However, it is always a struggle to maintain a good relationship. Jill is not happy with the stress and the destructive path Jane takes towards her health, leaving her miserable at times and in serious mental pain. Jill and Jane used to play in the same soccer league 10 years ago, and they were never obese because they both stayed active. Unfortunately after a few years Jane started to socialize with a different group of friends that Jill thought were a bad influence for a lifestyle due to smoking and usage of alcohol. Jane suddenly changes her ways of leaving. She stops exercising regularly. Most of her daily diet comprise of foods that are high in saturated fats and chemical, preservatives, (i.e. lots of can food and closed bags food). She parties so much now that she barely sleeps six hours a day. Jane's lifestyle became imbalanced, stressful, and now being overweight, she is at risk for diabetes, hypertension, coronary heart disease, etc. Even though Jill and Jane don't see each others often and it has been seven years now, they still remain distant friend. Jill is a financial advisor who helps the middle class about different strategies to save money for retirement and creating emergency funds. She exercises regularly, after work, at least three times a week, and run once during the weekend. She pays a great deal of attention to the type of food she eats, monitor her calories intake, and sleep about seven to nine hours a day. Jill feels very good about herself and happy. My point here is very clear. If you need to live healthier and change your body weight and body shape, you must take action and most importantly, you must do the right thing. You must analyze your situation positively after the right thinking. You must do something about your dreams because a dead dream that sticks in your subconscious mind, and cannot be brought to reality consciously is nothing but a Dark Illusion After reading this article and understand it in its entirety, take a moment and think about what you need to change in your life and take action. As soon as you do, you will have a purpose of self-fulfillment. You will become more motivated toward such purpose, and you will take necessary action to pursue such purpose. Until then, can a healthy lifestyle with a better body weight and body shape become yours forever? The answer is Absolutely YES, as long as you put your mind into it, follow the right directions, be consistent, believe in yourself, and take action.

About the Author


Ibsen Alexandre Health and Fitness Professional Bodybuzz Fitness LLC www.bodybuzzfitness.com

www.FitnessExpertNetwork.com

- 1353

10 Simple Tips For Giving A Great Massage


By Irene Diamond, R.T., Creator of Active Myofascial Therapy - The Diamond Method
#1. LET YOUR HANDS READ THEIR BODY As your fingers and palms move over their skin its important to use your whole hand and let it follow their curves. Lighten your pressure as you go over boney areas and modify your hand or finger position as you move into smaller areas such as behind the neck or around the elbows. #2. APPLY ENOUGH, BUT NOT TOO MUCH PRESSURE As you go along, ask your partner to tell you if they want more or less pressure. Different areas of their body will require different amounts of pressure. For example, in the muscles of their back they will tend to want a firmer pressure and in their arms and legs, you might need/want to lighten up. Apply steady, secure pressure. You can also use your entire hand, not just your fingers or thumbs. #3. OBSERVE YOUR PARTNER Watch to see if your partner is tensing up their muscles under your pressure. If so, this means you are pushing too hard. #4. USE THE RIGHT AMOUNT OF LOTION Lubricant can be anything you have at home or you can buy sweet almond oil from the health food store. Any lotion or massage cream can also be used. Choose a lotion that will provide a nice glide across their body. If it is not oily enough, you will have to reapply it more often, which breaks the rhythm of your massage. (If they're hairy, you'll need to use more lotion!) #5. THINK OF THESE 3 VARIABLES Whenever you apply your strokes in a massage, keep in mind these three variables so you and your partner dont get bored. You can mix and match any combination of these: 1. Fast / Slow 2. Deep / Light 3. Short / Long Keep in mind, each variable will have a different effect and produce different results and you should consider your partner's needs.
www.FitnessExpertNetwork.com - 1354

Do you want to relax the recipient? Use long, slow light to moderately deep strokes. Do you want to get rid of tight 'knots'? Use short, deeper pressure or find tight spots or knots and press in and hold the pressure constant until you feel the knot release (or release when your thumb gets too tired!)

#6. KNOW WHEN TO USE LIGHT MASSAGE AND WHEN TO USE DEEP Light Massage is often referred to as Swedish massage. It is used for people who want to relax, increase circulation and de-stress. It is also used on athletes who have just recently concluded an athletic activity because their muscles will be fatigued and possibly even have slight muscle tears due to the physical exertion that was extended. It is ok to massage someone immediately after an event and even after surgery, but be aware of their pain levels, inflammation, etc. (When in doubt, ask their doctor if its ok for them to receive a massage) Deep Tissue Massage (DTM) is often referred to as Sports massage is used with people who have knots, spasms, chronic contracture of their muscles, limited joint range of motion due to soft tissue shortening or muscular aches or pain. As long as there is no bruising or swelling it is appropriate for you to use deep pressure. Deeper pressure should be used only if someone has had massage before and is familiar with a deep pressure. If your partner has tight areas, which they ask you to go deeper into, then it is probably ok to do so but ONLY to the point of a "good hurt". If they are tensing up against you, back off a little and see if they can relax into your pressure. The deeper you go the slower you need to go so it wont be uncomfortable for the recipient! When in doubt, don't go deep and just focus on creating a relaxing, nurturing massage. After some practice, when you feel confident to do so, you can apply deeper pressure, but in the beginning just use light pressure! I recommend you always keep in mind that the amount of pressure you apply should elicit a feeling of contentment, not pain. If the recipient feels it is too painful, it actually defeats your intent to relax the tissue. Remember, deeper is not always better! At Diamond Wellness Center we use a 0 -10 pain/discomfort scale and believe deep tissue massage should be at about a 7 or 8 on this 0 10 pain scale. (9 or 10 are too much!) #7. MASSAGE THEIR BACK FIRST I always suggest you start massaging the back since this is where most people carry their tension. The sooner you can get them to feel better and relax the better and the easier your job will be! Stand or sit near their head facing their feet. (If you have a massage table it will allow you to have better body mechanics.) Apply the lotion to their back. Then:
www.FitnessExpertNetwork.com - 1355

a. Place both hands on their back with one hand on either side of their spine and start at shoulders and slowly glide down to their hips. (If youre a short person glide as far down as you can reach.) b. Once down at their hips let your hands go out to the side and pull up along their sides to their arms and then slide out over their shoulders and up their neck. c. Repeat this 4-5 times. d. Start at their shoulders on one side of their spine and with both of your thumbs make small circles working your way down to their hips. Repeat this 4-5 times. e. Repeat other side 4-5 times. f. Repeat a and b again #8. MASSAGE THEIR LEGS AND FEET Stand or sit near their feet. Do everything to one leg and foot and then switch to the other leg and footHave them lie either face up or down. Most people will actually want deeper pressure on their feet than you might think, so be sure to check in with them and ask if they want more or less pressure. (You need very little lotion on feet)

Lots of squeezes to heel Press 5-6 times into instep Press 5-6 times along balls of foot Rub anklebone 5-6 times with both hands around the big anklebones in a circular motion Squeeze toes starting at base and gradually work your way out to ends. With both hands start on one lower leg and reach up and surround hands around calf and holding tight, gently pull all the way to the tips of the toes. With both hands glide up the thigh using long slow strokes up the top of the leg and then with one hand on either side of the leg pull down to the foot.

#9. MASSAGE THEIR NECK (Client is Face Up) You sit or stand near their head facing them.

Gently pull all their hair out of the way and up towards you As you move their head around do it very slowly and smoothly. Make two fists and alternating hands apply gentle presses using the flat parts of your fingers into the tops of their shoulders. (The pressure you apply should cause their head to slowly roll from side to side) Gently hold the base of their head and pull VERY SLOWLY towards you. This creates a gentle traction down their neck and even into their back. Slowly massage with both hands at the same time on either side of their neck and shoulders in a kneading motion. Gently pull head over to one side and with your thumb or fingers start at the base of neck and gradually work towards their head using small circular motions. (Always press along the BACK of their neck, not on the sides or front of neck to avoid nerves and arteries)

www.FitnessExpertNetwork.com

- 1356

With hands facing up, cup their neck and with one hand start at the base of neck and gently pull towards head, then use other hand and continue to alternate 5-6 times. You can finish by doing some gentle, slow stretches for their neck and shoulders.

Again, it is important to note that as long as you are not inflicting pain they will love you for your efforts and it really is a lot of fun once you get the hang of it! #10. AMBIANCE & ENVIRONMENT Table: Set up the room with either a massage table (if you have one) or an area where your partner can lie comfortably. Have a blanket to cover them to keep them warm and only expose the area you are massaging. The room should be warm, with soft lights and relaxing music. Some people like to use candles for a nice effect and even aromatherapy such as incense or scented candles or lotion. Supplies: You can do your massage on the bed or floor, but of course the right tools make it easier on your own body and provides a better experience for your partner. Lotions You can use any lotion or oil you like, scented or not. We prefer a lotion with a nice 'glide' so it is not too slippery but you also don't want to keep re-applying cream every few minutes. (Quick tip: Put the cap back on immediately after you have put some in your hand so it doesn't spill!) More Insider Secrets To Giving The BEST Massage: 1. Start with the recipient face down. If you are not using a massage table with a face cradle, have them turn their head to one side so they can breathe. 2. Use as many pillows as needed to assure they are comfortable! 3. Start slow and move your hands less than you think, don't rush through it. 5 Things NEVER to DO: 1) Don't pull their hair unintentionally with your hands or arms 2) Don't have your breath exhale directly onto them 3) Dont 'crunch' their ears as you are holding their head. 3) NEVER press directly on BONE! (Only press on soft tissue of the muscles.) 4) Don't press so hard your partner tenses up! 5) Dont press into the soft side or front of their neck. (only massage the back of their neck) Remember You really Cant Mess Up! Just tune in to your partner Everything will be great!

www.FitnessExpertNetwork.com

- 1357

About the Author


Irene Diamond, Exercise Specialist, is CEO and director of the First Wellness Center in San Francisco, Diamond Massage & Wellness Center. The center specializes in pain management and injury rehabilitation, weight management, fitness and ergonomic education programs along with in pre and post natal wellness programs. You may contact Diamond Wellness Center at 1841 Lombard St, San Francisco CA. 94123 or call 415.921.1290 or visit http://www.DiamondWellness.com.

www.FitnessExpertNetwork.com

- 1358

Three Easy Steps For A Healthy Pregnancy


By Irene Diamond, R.T., CMT
Along with the beautiful life growing inside your body during pregnancy come aches, pains and stress that weren't there before. A woman's body goes through tremendous changes during pregnancy, such as fatigue, rapid weight gain and hormonal fluctuations. You may also experience muscular pain which tends to develop in the neck, back and hips due to postural and weight changes which make you walk, sit, and even breathe completely different from how you do it when you are not carrying the additional bulk of a child. (Think, 'pregnancy waddle!') The key to a healthy pregnancy, labor and delivery is to continue (or start gently) a 3Step wellness program. The most complete program you can participate in will incorporate three components of wellness: Fitness, Nutrition, and Stress Reduction. Step 1 - Physical Fitness: Fitness includes stretching, strengthening and cardio-vascular training. (If you have been inactive prior to your pregnancy be sure to speak with your primary care provider before starting an exercise program.)

Stretching: Keeping flexible is important because as your hips and ribs shift and open to allow the baby to grow in your uterus, you will feel things stretching, pulling and tightening and a gentle stretching program specific to these areas will provide relief. Also your body produces a hormone called Relaxin which actually makes all your joints looser so your pelvis can open to allow the baby to pass through. But this hormone can also make you susceptible to injury because you could 'over-stretch' ligaments. Once a ligament is too loose, it will never return to it's original state. (This underscores the need for professional advice and moderation with a stretching program.) You can incorporate stretches throughout your day, or you can set time aside for a structured routine such as yoga, but just remember to not over do it. Strengthening: Staying strong is paramount to an easier pregnancy. When you have muscular strength and endurance you are able to carry your pregnancy as it progresses with less of a struggle. Most women gain 25-35 pounds, so just imagine lugging a backpack filled with that much extra weight all day long! You would be pooped if you weren't in shape for it! Your muscles, along with your joints, bones, heart, etc., are working overtime due to the added weight you are carrying. High repetitions, lower weight is what I recommend to develop strength, but more importantly, endurance. You can go to a gym if you want, but there are many easy exercises that you can do in your home or out-of-doors just using your body-weight rather than free weights or machines. I like to teach women how to

www.FitnessExpertNetwork.com

- 1359

use resistance bands and tubes which are simple inexpensive tools that provide a nice work-out. Cardio-Vascular: As the baby grows, she is using your blood and oxygen, so the stronger you can get your heart and lungs, the better it will be for you both. As your cardio-vascular system develops, you actually are able to increase the circulation of your blood more effectively and your lungs are able to work harder with less stress. (Once you are in labor and need to do all that hard breathing, you'll be glad you have worked out and are in good shape!) Walking is, hands down, the easiest way to get a good 'cardio' workout, but just because it is easy, doesn't mean it's not effective, it is still one of the most efficient ways to keep your heart and lungs in shape and you can do it any time, any day! The American College of Sports Medicine recommends you don't raise your heart rate above 150 beats per minute while exercising when pregnant. (To take your pulse use your finger rather than your thumb and gently feel for it on the inside of your wrist. Count the beats for six seconds and add a zero to that number to get your heart rate per minute.)

Step 2 - Nutrition: You may need to see a nutritionist to help you with more specifics, but when you are eating for two, nutrition is huge! Of course the basic rules apply such as eating lots of greens, lean protein, complex carbohydrates, and limiting fats. But it also important to be sure you are hydrated enough, specially in the summer. Also, there are some very important foods you should avoid when you are pregnant such as sprouts, raw seafood such as sushi because of parasites and even soft cheeses (especially un-pasteurized) like brie from other countries because they carry listeriosis which can result in premature delivery, miscarriage, severe illness, or death of the baby. Drinking caffeine and wine are still controversial, but most studies now show even two to three cups of coffee and one glass of wine per day are ok. I always say, everything in moderation. Step 3 - Stress Reduction Stress relief can come in all sorts of ways such as taking more breaks at work, to taking long walks, to meditation, to getting a massage. There are numerous benefits from receiving prenatal massage. Many of massage's most powerful effects come with the relief it brings from anxiety, stress and depression caused by pregnancy's hormonal changes. It also helps reduce edema (swelling) and musculoskeletal pain associated with pregnancy. The Touch Research Institute, affiliated with the University of Miami School of Medicine, conducted a study on 26 pregnant women and the effects of massage. The massage therapy study group reported reduced anxiety, improved mood, better sleep and less back pain by the last day of the study. In addition, urinary stress hormone levels
www.FitnessExpertNetwork.com - 1360

(norepinephrine) decreased for the massage therapy group and the women had fewer complications during labor and their infants had fewer postnatal complications. Other recent studies have also credited prenatal massage for relief from fatigue, headaches, leg pain and cramps, constipation, nausea and indigestion. Women may find that it may also help keep their skin supple to help prevent stretch marks. Massage strengthens muscles in preparation for labor and delivery, helps control blood pressure, relieves pain associated with pressure on the sciatic nerve in the buttocks and back of leg, allows for deeper breathing, enhances self-image, maintains posture and body balance and strengthens the immune system. Doesn't all that sound great? It is possible to have a healthy pregnancy and a healthy baby!

About the Author


Irene Diamond, Exercise Specialist, is CEO and director of the First Wellness Center in San Francisco, Diamond Massage & Wellness Center. The center specializes in pain management and injury rehabilitation, weight management, fitness and ergonomic education programs along with in pre and post natal wellness programs. You may contact Diamond Wellness Center at 1841 Lombard St, San Francisco CA. 94123 or call 415.921.1290 or visit http://www.DiamondWellness.com.

www.FitnessExpertNetwork.com

- 1361

Ask Not What You Can Do For Your Mother


By Jane Westreich
Ask what this working mother can do for herself - exercise.
I still remember the first point in my life when I tasted "independence" for the first time. I was a freshman at the University of Wisconsin, Madison and I still remember the feeling of no one knowing where I was or what I was doing. When at college I would get this feeling when I would exercise but also when I would walk on campus between classes or sit and study on State Street. I felt it - I felt true independence for the first time. It was a powerful feeling. Can you think back to a time in your life when you felt this. When you had little responsibilities, and were in total control of you? Think back to that time, to that feeling. Powerful, isn't it? Now, lets forward to today. Different, isn't it? Responsibilities, taxing schedules, and demanding work and family lives are overwhelming at times. We are independent but rarely feel that rush that I described or you remember experiencing. Why? The truth? I think that we find it hard to take time. This is especially true for working moms. Working moms have days that no one can understand, except for maybe other working moms. I'm a working mom who happens to be a fitness professional. My day typically begins at 5 am when I begin my "internal" list making for the day. What I need to do, who needs to be picked up, do I need to make lunch, when are my meetings, does someone have a dentist appointment, when will I exercise - you know the drill. My alarm has yet to go off but I am waiting and "internal" listing with anticipation of WKLH waking me at 5:15 am. Once the alarm sounds I am immediately up out of bed (I can't believe this because this is not usual behavior for me, until I made exercise a priority that is). It's time to seize the day and get it started. I typically start my working mom day with cardio. The house, my husband, kids and hopefully dog are still asleep. It soon becomes my hour of power. An hour where no one is asking their mom, wife, boss, sister, friend of neighbor for anything. An hour where the only one I have to listen to is me. I listen to my thoughts, to my internal lists but mostly I just feel freedom as I exercise hard and sweat for me. I can change my day by how I start it. When I think about this "me time" it has little to do with physical and all to do with mental. This time keeps this working mom balanced.

www.FitnessExpertNetwork.com

- 1362

If you are a working mom who asks, "how do you do it?", "how do you make it a priority?", "how do you find time?" or says "I'm too tired", "my family needs me", or "I can't take the time for me" - I respond to you as a fitness professional who happens to be a mom - "You will be a better mom, wife, friend, boss, sister, neighbor, employee or business owner if you make you and your health a priority. An hour is nothing in the scheme of a day. Go back to that feeling of independence you had once in your life. Go back to the time when you experienced the rush of your first taste of this true independence. Now, insert time in your day for you. As a working mom you need an hour of power everyday. Exercise is a way for you to feel independence, clear your head, organize your thoughts and have time for you. Exercise is and should be for you. Hiring a personal trainer is a way to ensure that you get your hour of power. Schedule exercise appointments into your week for you and then, like a Doctor's appointment (or hair appointment) let nothing get in the way of you giving this time to you. When you work with a personal trainer - you don't have to make decisions or plan what to do next. The time is efficient, and for the first time about you. Schedule an appointment to interview and investigate a personal trainer in your area. You deserve it. Your family deserves it. Make it happen and ask yourself "what can this working mother do for herself today?"

About the Author


Jane Westreich Fitness Together - Mequon 10974 N. Port Washington Rd. Mequon, WI 53092 262.241.3530 www.mequonfitness.com Fitness Together - Third Ward 411 E. Menomonee Street Milwaukee, WI 53202 414.223.3482 www.thirdwardfitness.com

www.FitnessExpertNetwork.com

- 1363

"Keeping Joints Healthy and Strong"


By Jane G. Westreich
Have you ever had achy joints? If you do you are not alone. About 21 Million adults have osteoarthritisthe wear-and-tear condition that causes these achy joints and can lead to pain in life activities. A third to half of doctor visits deal with musculoskeletal issues. Theyre one of the most common health problems, says Sharon Ko-lasinski, M.D. and associate professor of clinical medicine at University of Pennsylvania. Joint pain can affect anyone but typically age is what makes osteoarthritis prevalent. Just because this condition is prevalent doesn't mean its inevitable. Aging, previous injuries, inflammation, loss of muscle mass and excess weight are all factors that contribute to osteoarthritis. Cartilages thins as we age which makes it easier to damage. Minor joint injuries that happen earlier in life can also be a factor. These small injuries can also upset the mechanics of your joints. Loss of muscle mass that everyone naturally loses as they age can cause osteoarthritis. Maintaining muscle mass through resistance training will allow your muscles to absorb the pounding instead of your joints. The pounding from daily life on your joints and not your muscles contributes to more damage. Additionally, the more weight a joint has to carry the more damage it experiences. The joint that is effected the most when carrying excess weight is your knees. There are several common-sense steps you can take to prevent or reduce the pain associated with osteoarthritis. Exercise Variety Vary your exercise routine. Utilize low or no-impact cardiovascular exercises like swimming, cycling, elliptical and walking. Maintain a resistance training routine which also emphasizes range of motion and flexibility exercises. Variety encourages you to not overtax any one area during exercise. Muscle, Muscle, Muscle Consistent resistance training helps strengthen the muscles and ligaments surrounding the joints. This protects the joints from damage. Maintain a Healthy Weight Keeping your weight at a healthy level is one of the best things you can do for your joints to preserve them. A healthy weight will reduce the small tears that break down cartilage. Studies show a weight loss of even 10 pounds can reduce pain by 50% for many. Eat Healthy Foods
www.FitnessExpertNetwork.com - 1364

Studies show the omega-3 fatty acids found in fish or found in a quality pharmaceutical grade fish oil supplement like OMEGAGuard by Shaklee can help reduce symptoms associated with joint pain but also change the levels of inflammation that may be causing the pain. Fish oil slows the production of inflammation signaling cells. The best natural sources are fish like salmon and tuna. Supplements The University of Utah School of Medicine found in a study of osteoarthritis knee patients that glucosamine and chondroitin sulfate two of the most popular dietary supplements used as alternative therapies to treat osteoarthritis provided a modicum of pain relief for patients whose arthritis was deemed moderate to severe. Glucosamine can be found in Joint Health Complex by Shaklee. Joint Health Complex improves the cushioning in joints for more comfortable movement, flexibility, and range of motion. Specifically, Joint Health Complex helps the body build cartilage for joints to promote comfortable movement and supports function and facilitates range of motion. Conclusion Anyone who experiences joint pain should consider the benefits of a complete wellness program which includes variety, a concern for muscle, proper nutrition and quality supplementation. Disability risk is reduced by 47% by exercising three times per week among men and women with diagnosed osteoarthritis of the knee? states the archives of internal medicine. There are many reasons that a complete wellness program is important but for many of you who complain of joint pain it is important that you take a proactive approach to your wellness. Research indicates that the improvements you will see if you take the appropriate action will be life changing.

About the Author


Jane Westreich Fitness Together - Mequon 10974 N. Port Washington Rd. Mequon, WI 53092 262.241.3530 www.mequonfitness.com Fitness Together - Third Ward 411 E. Menomonee Street Milwaukee, WI 53202 414.223.3482 www.thirdwardfitness.com
www.FitnessExpertNetwork.com - 1365

Abdominal FAT and The Middle Age Spread


By Jane Yogel
Middle age spread, and abdominal fat is a great threat to our health. As women approach and go through muddle age their fat to body weight proportion increases more than men. It is most prevalent at menopause especially as extra weight decides to live in its new home, our mid section. Even women who dont gain weight may still experience a thicker mid-section or new inches in this area. Unfortunately, as our waists get larger so do our health risks. There are two kinds of fat that affect this area of the body and it is important to understand the difference between the two. Abdominal or visceral fat, lives deep within the abdominal cavity lying between our abdominal organs. Subcutaneous fat, the less threatening fat, is the fat we grab and pull with our hands. Visceral fat increases our risk for heart disease and type 2 diabetes. Of additional concern is its association with breast cancer. Fat Facts For those of us who are pear shaped, this fat is referred to as subcutaneous. Fat in our middle section, known as apple shaped is referred to as Visceral Fat.

Heredity is one of the influences as to wear our fat ends up. Look at the women in your family and notice where they hold their weight. Do you know someone who is thin except for the hip and thigh area? There are specific genes that determine where fat will reside in our body and in what quantity. Hormones are another factor for increased fat. During menopause estrogen production decreases. Lack of regular exercise along with a diet high in saturated fats and calories also contributes to abdominal fat.

Current research has shown that abdominal fat are active producing hormones and substances that travel through our body systems and dramatically affect our health and well-being. There has been research done through imaging that shows that waist size is a reflection of abdominal fat. Some researchers and scientists believe that waist size and not body mass index (BMI) is a better indicator of health risks and problems. A bigger waist size can be a risk predictor for many common health concerns that millions of people develop and struggle with such as:

High blood pressure


- 1366

www.FitnessExpertNetwork.com

Memory loss Colorectal cancer Diabetes High Blood Pressure High Cholesterol

Good FAT Facts Heres the good news. Visceral fat is profoundly affected by exercise and diet and can not only lessen the severity of an illness but can directly determine whether we get ill at all! The belly fat that we pinch and grab, subcutaneous fat, is not as much of a health threat especially in people with normal weight. What to do about the FAT There has been so much research, which consistently supports that regular exercise, of moderate intensity, for 30 to 60 minutes daily, not only decreases the amount of visceral fat we currently store in our bodies, but also helps us to not gain additional visceral fat. Strength Training using weights and loading our muscles for just 2 hours per week can reduce body fat by 4% and again can help us to be more successful at not gaining visceral fat. Diet is also extremely important. Watch portion size, and read the labels of food you purchase to help make better choices. Replace saturated and trans fats with healthy substitutes. Make sure you are eating Lean protein, fruits and vegetables Developing and sustaining good health requires effort. Elicit help from a Wellness Coach or Private Trainer who can help you develop wanted habits, set goals and will help you be accountable for your success. By implementing consistent routines, unwanted behaviors can be eliminated. Good routines turn into good habits that we do daily. These habits become part of who we are. They are the foundation to enhance the quality of our health, well-being and life.

About the Author


Jane Yogel is a 20 year Master Personal Trainer and Licensed Wellness Coach in the Suburban Philadelphia Area. ASK Jane Now and have YOUR answer selected in her next newsletter topic. What are your three greatest concerns that affect your well being that you would like to change? Contact Jane and subscribe to her free newsletter. Email or www.diamondfitnessandwellness.com

www.FitnessExpertNetwork.com

- 1367

Forget About Quick Fixes Make Changes That Last!


By Jane Yogel
The most effective strategies for successful lifestyle changes that are lasting, is to create GOALS that are REASONABLE and SPECIFIC. Making healthy lifestyle changes affects not only our risk for disease, but also how we feel today and engage in our world. Are we happy? Do we have the energy for all the things we have to do as well as the things we enjoy most? Our lifestyle choices also impact how we function in the later part of our lives. We call these SMART GOALS: SPECIFIC, MEASURABLE, ACHIEVEABLE, RELEVANT, TIMELY. SPECIFIC Clear and focused goals define the details. They create the experience. They generate images and guide us towards movement and action. Its not specific enough to say I will exercise this week. A smart goal is very precise. MEASURABLE When we can measure our goals we track what is happening so they can be a permanent part of our routine. Measurement is the process to make these goals achievable. ACHIEVABLE Goals need to be possible. They give us definition of what is feasible. You cannot set out to run a marathon before you can walk a mile. RELEVANT Relevant goals define the importance of what is going to happen. They provide a steady progression of your plan. Relevant goals build confidence in your ability to take control and make lasting changes that you desire. TIMELY Timeliness of a goal asks when are we going to do this. Are we extremely clear and specific. Does our goal address when, where and for how long? An Example of a SMART GOAL I will exercise on the treadmill, located in my home, Monday, Wednesday, & Friday for 30 minutes. I will exercise at 7am prior to the start of my workday. MY Successful SMART GOAL WORKHEET What is your Wellness Vision? How do you want to live?

www.FitnessExpertNetwork.com

- 1368

My Vision Change is not always associated with expense and sacrifice. Accomplished goals become routine. My Wellness Goals Exercise: Nutrition: Stress: Life Issues/Happiness: What to do to stay successful.

Always!!! Write it down Visit your vision. Your goals are not unchecked New Years Resolutions without a plan. Who is part of my team for success and will help me stay accountable. What SMART Tools will help you increase your motivation by making the process easier. (For example pedometer, free weights, food processor)

My motivators: My Strengths: Create a Weekly Wellness Chart Break down your goals into small measurable, attainable and achievable steps. Is my Goal Specific (Does it answer what, where and when). Is my Goal Measurable (At the end of the week was your goal(s) accomplished. Is it Achievable (Can you complete the objectives you set for the week). Is my Goal Relevant. Is it the beginning step towards my Wellness Vision. Is my Goal Timely. Does my goal answer when will I do this. Each week decide what worked, what needs more time, what was challenging and where you can progress. Make a three month commitment to your plan. Thats when the changes you made begin to last. Believe in feeling good!

www.FitnessExpertNetwork.com

- 1369

About the Author


Jane Yogel is a 20 year Master Personal Trainer and Licensed Wellness Coach in the Suburban Philadelphia Area. ASK Jane Now and have YOUR answer selected in her next newsletter topic. What are your three greatest concerns that affect your well being that you would like to change? Contact Jane and subscribe to her free newsletter. Janeyogel@comcast.net or www.diamondfitnessandwellness.com

www.FitnessExpertNetwork.com

- 1370

Help, I want to feel good. What a Wellness Coach can do for you.
By Jane Yogel
A Wellness coach will guide and show you that you have the power to overcome your own obstacles. Through goal setting that is obtainable and measurable, you can overcome unwanted urges and self-defeating behaviors that stop you from being your best. A coach will help you be accountable for your progress and achievements. A coach will guide and show you that you have the power to overcome your own obstacles. Coaching is the link to realize your potential by showing you ways to grow and invest in your ability to achieve. How many of us constantly obsess about weight. On average, we have spent more than 50 billion (yes, billion) dollars last year trying to achieve the impossible idea of thinness and beauty. The stress, lack of value we place on ourselves and in our own abilities creates unwanted stress and wrecks havoc with all the other areas of our life. It affects relationships, our physical and mental health, productivity and our ability to fell satisfied and happy. In my 20 years of Training and Coaching I cant tell you how many times I have heard I want to feel healthy, I cant stay motivated on my own, I hate what Ive done to myself, Im so tired of my own excuses. Despite constant media attention on weight loss, health and well being, and a billion dollar industry to support our healthy lifestyle efforts, we are not only heavier but significantly less healthy. Perhaps because our choices are too great, or we rely on quick fix remedies that dont engage us, we have lost our ability to rely on ourselves. We focus on solving problems, which for many of us are overwhelming, instead of planning and creating visions for the future that excite, drive and motivate us toward the lifestyle changes we desire. Wellness Coaching provides a conversational skill which fosters growth and confidence in a persons own abilities. Wellness is taking responsibility for the quality of your life. The areas of well being are self-responsibility; exercise; nutrition; stress management (good & bad); value; purpose; gratefulness; emotional intelligence; play; fun and relationships. Being healthy and achieving wellness doesnt rely on the numbers of a scale to determine whether we are successful. Rather it embodies all aspects of our life: our mind, body, spirit and emotions each being an integral component of the other and each with the desire to feel intact and balanced.

www.FitnessExpertNetwork.com

- 1371

It is when we feel confident and self reliant we achieve the goals that we have for ourselves. Believe in feeling good.

About the Author


Jane Yogel is a 20 year Master Personal Trainer and Licensed Wellness Coach in the Suburban Philadelphia Area. ASK Jane Now and have YOUR answer selected in her next newsletter topic. What are your three greatest concerns that affect your well being that you would like to change? Contact Jane and subscribe to her free newsletter. Janeyogel@comcast.net or www.diamondfitnessandwellness.com

www.FitnessExpertNetwork.com

- 1372

Rehabbing From Within


By Jane Yogel
Routines and habits give our lives order, significance and purpose. They fuel our spirit and are the foundation of a fulfilled life. How I arrived at this conclusion is a very personal journey. It was in the early daylight hour of April 12, 1980. I was finishing my senior year in college when I was a passenger in a horrible car accident. My friend and I were coming back from photographing the Jersey shore just as the sun was rising. The car crossed to the other side of the highway and crashed full force into a tree. My life as I knew it, changed. Every plan, vision and goal I had for myself vanished. I spent the next two years in and out of the hospital, in and out of body casts, rehabbing myself and then experiencing one setback after another. Doctor Hs favorite response was I cant be sure, it depends upon how you heal. My life became tedious and I longed for normalcy. I knew quite well feelings of unrelenting frustration and helplessness. Each day looked like the next with no clear plan. I had no schedule, no old habits and routines that I could rely on that gave me comfort and a sense of purpose. I could no longer see my vision nor feel the anticipation and excitement the future should hold for someone just about to graduate from college. All the new and infinite possibilities I was to experience seemed out of my reach. I was at the starting point of my adult life but I could only observe and not participate. As every one was beginning their new life, I was stuck in time. I was becoming invisible During my last rehab visit, the therapist gave me instructions and said, thats all I can do, the rest is up to you. I was officially discharged from rehab, my leg dragged behind me and I was unable to walk without a cane. Most days I spent alone, pondering life, feeling lost, hoping someone would rescue me and tell me exactly what to do. I had come to a major crossroad in my life. Decisions needed to be made and a plan of action had to be implemented. Im not sure at what moment it came to me but I suddenly realized that I needed to heal and rehab myself from the inside. Where were my passions, desires, hope and excitement about the future? How did I want to live my life? One of the things I began to observe was that I desperately needed new routines. I began getting up earlier, beginning my day with movement. Just as I make coffee and brush my teeth every morning, movement needed to be more than a routine it needed to be a habit. Exercise and patience became part of my daily routine. I was not born an athlete. However, once I started exercising routinely, I became much stronger, determined and disciplined, more physically fit and very in tune to what my body needed.

www.FitnessExpertNetwork.com

- 1373

Routine gives life order, meaning and purpose. It was then I realized that I can rehab myself physically. I designed goals for myself asking for help when I needed it and sharing my goals with others for their support. I wanted to be accountable and not lose sight when situations occurred that were painful and difficult. It was practicing these new routines that transcended my spirit. During the past twenty years, I have encountered many setbacks, most noticeably a total hip replacement five years ago. The routines I began twenty years ago, serve me daily. They have become life-enriching habits; they are who I am. The behaviors we practice define our way in the world and our identities. Ultimately, injury and illness is an experience of personal adjustments that are only shared with others. My experiences and victories are private and did not dramatically change my goals. They are woven into the fabric of my life. In recognition, as a Fitness Trainer and Wellness Coach, I lend my hand in gratitude, guiding my clients to live a fulfilling quality of life. I am an athlete who never stops winning.

About the Author


Jane Yogel is a 20 year Master Personal Trainer and Licensed Wellness Coach in the Suburban Philadelphia Area. ASK Jane Now and have YOUR answer selected in her next newsletter topic. What are your three greatest concerns that affect your well being that you would like to change? Contact Jane and subscribe to her free newsletter. Janeyogel@comcast.net or www.diamondfitnessandwellness.com

www.FitnessExpertNetwork.com

- 1374

"Wanna be fit? Prioritize!"


By Jason Goggans
While the following information can be useful for almost anybody, it will ring especially true for busy parents and those who have jobs that demand crazy hours every week. We are all looking for that magic bullet or that one single thing that will guarantee our long term health and fitness success. I hate to burst your bubble, but that magic bullet does not exist. Just because there is no magic bullet does not mean that there are not certain tricks that if followed, will go a long way in ensuring your triumph. One of the most important things you must do to ensure your success in improving your body is also one of the hardest. You must MAKE YOURSELF A PRIORITY! In my 13 years in the fitness industry this is the most common thing Ive seen that causes clients to fail in their fitness endeavors. Let's face it, making yourself a priority is a very difficult thing. This is especially true for parents. Being a parent of two beautiful little boys, I can attest to the time and energy they require. My two boys are, without a doubt, my NUMBER ONE priority, and nothing will ever change that. That does not mean, however, that my wife and I are not allowed to make ourselves a priority at least some of the time. The day we had our first child was not the day that our needs became completely irrelevant. All too often I see parents who are completely afraid to put themselves first even though they know they need it and would be better parents and spouses for doing so. I can think of nothing more important in life than you and your family's health. Most parents would go to the ends of the earth to ensure the health and safety of their children, but completely ignore their own. I believe that you can and should accomplish both. Lets do some math. There are 168 hours in every week. To maintain a healthy lifestyle, you only need to dedicate 6 hours per week to your health. SIX HOURS, that's it! That leaves 162 hours a week to spend with your family or doing all the other things that make up your week. Those six hours include three hours of resistance training, one and half hours of cardio, and one and half hours on nutrition (planning and cooking meals). If you commit to doing this, and nothing else, you will drastically change your body, health, and life. We all want to life happier, richer lives. Looking how you want to look, feeling how you want to feel is a huge step in accomplishing that. This may be a controversial statement to some but it is one that I deeply believe. When we are healthy, possess energy, sleep better at night, feel happier, have more self-confidence, it is then that we are able to be the best parents and spouses that we can possibly be. Not to mention the example you are setting for your children. These are the benefits of a proper fitness and nutrition routine. And believe me, your family will understand, and most likely encourage every bit of it.
www.FitnessExpertNetwork.com - 1375

In closing, I implore you; no I beg of you, make yourself a priority; if for only six hours a week. Every aspect of your life will change. You want it, you need it, and most importantly, you deserve it.

About the Author


Jason Goggans is a certified personal trainer located in Alpharetta, GA. He owns a Fitness Together personal training studio in Alpharetta, GA. His website is http://www.FTalpharetta.com

www.FitnessExpertNetwork.com

- 1376

"Change Your Mind, Change Your Body: 10 Mind Set Shifting Tips for Fitness Success"
By Jason Morgan
Imagine if one simple statement could impact your personal fitness future forever. What if I told you that I was going to share that statement with you right here, right now, and change your life forever? Here it is ?Are you ready for it? Change your mind and change your body? forever! Though simplistic in its nature, this one statement is probably the most challenging of any endeavor for those seeking to increase their personal fitness no matter what the goal. Below I will share with you 10 tips that I have found over the years to help motivate, empower, and drive my clients towards their personal fitness goals. 1. WRITE DOWN YOUR GOALS. You can't hit a bull's-eye without a target. So, you want to have a better physique? What do you specifically want to improve and exactly how much? In how much time do you want to accomplish it? List your goals! Write them down in specific detail. Instead of saying, "I want bigger arms," say "My arms are 14 inches right now but I want them to be 16 inches by December 31st. I can accomplish this by working harder on both my biceps and triceps and use mostly heavy dumbbells and barbells." Once you have committed to such a detailed vision, you should automatically see the intensity and desire during your arm workouts dramatically improve. You have targeted certain performance goals for your personal fitness that will take all your effort if you plan on succeeding. Every workout will become much more efficient. Read what you have listed as goals frequently to continually "fuel your fire." If you are sincerely dedicated to reaching your goal, every day will be an opportunity to get closer to it. Every workout, every set, and even every rep, will be more meaningful. Everything outside the workout will also be seen as opportunities, such as each meal, each supplement, or every hour of sleep. Listing your goals in specific detail will help you become more efficient at doing the things everyday that help dreams become reality. 2. NEVER STOP LEARNING. The point at which you think you "know it all" is usually the time when all progress stops. Never stop learning and experimenting with new ways to do things. Fitness is constantly evolving. Over the years, many new and more efficient ways to train, eat, and
www.FitnessExpertNetwork.com - 1377

supplement what you eat have been developed. Anyone who doesn't at least entertain new concepts is foolish. Don't be left behind -- never stop learning. 3. VISUALIZE SUCCESS. The mind is a very powerful tool. Using visualization techniques helps you tap its tremendous potential. Using these methods properly can help you use better form and lift more weight -- which will ultimately lead to muscle gains. Using visualization techniques will get your mind ready to do everything possible to achieve your goals. Visualize having a bigger sweep on your quads before your leg sessions or bigger upper pectorals during your chest workout. See yourself lifting the heavy weight while using perfect form and thus stimulating the muscle building process. Try playing that awesome workout in your mind over and over again. 4. HAVE YOUR WORKOUT ENTIRELY PLANNED BEFORE YOU GET TO THE GYM. Don't wait until you get to the gym to plan your workout. Try planning it the night before or at least on your way to the gym. Mentally put yourself through every exercise and every set. You will be amazed how prepared you will be to have a great workout. No other person has as much desire to improve your physique as you do -- so take 100 percent responsibility for your progress. Be structured with your workouts -- not instinctive. Instincts can sometimes misguide you. What if your instincts sometimes tell you to be lazy and cut your workouts short? Would you cut them short? Having a structured plan will help you steer clear the "path of least resistance" which will undoubtedly tempt you from time to time. 5. SHUT UP AND TRAIN! If you are engaged in casual conversation in the gym, then you cannot possibly be fully focused on your training. To maximize your workouts, minimize your talking! Try not to talk between your sets. In that downtime, you can do things such as really try to feel if you actually hit the intended muscle in the right spot or study your training partner's habits to learn from either their positive or negative example. If you cant resist, then do your talking between exercises ? not sets. 6. BEFORE EVERY SET, ASK YOURSELF, "WHAT EXACTLY AM I TRYING TO ACCOMPLISH?" If you ask yourself that question before you perform every set, you will constantly remind yourself of the need for proper form, strength, and intensity to be successful. Consistently performing each repetition of every exercise in such a manner over an extended time will surely lead to unbelievable gains. Get in the habit of asking yourself this question before every workout, every exercise, and every set. Also consider trying this with many things in your life outside the gym. Ask yourself what you hope to accomplish before every important conversation, special assignments at work, etc.

www.FitnessExpertNetwork.com

- 1378

Each major goal is accomplished usually after many smaller goals are reached. Think through those smaller goals and become 100 percent efficient at them. 7. FOCUS ON THE MUSCLE GROUP NOT THE MOVEMENT. It does not matter how much weight you have just lifted if you did not work the intended muscle group properly. So many of us fail to see results due to the fact that we worry too much about getting the dumbbell or barbell from "point A" to "point B," instead of training the specific muscle we are targeting during the exercise. How do we know for sure that we have worked the intended muscle properly? Our bodies will tell us -- but we have to get in tune with it to hear what it is telling us. This can be accomplished simply by closing our eyes and feeling where we feel the most muscle "burn." Is this exactly where we wanted to work, or did we incorporate additional body parts? Learn from your body and get familiar with the way proper exercise is suppose to feel. If you are not feeling it where you should, don't get discouraged. Just keep trying until you get it right. You may need to lighten the weight a bit, but that's fine. You will probably stimulate growth with less weight due to the increased efficiency. 8. STRIVE TO LIFT MORE WEIGHT. Lifting big weights equals better muscle tone. Dont let anyone try to tell you differently! Sometimes the weight you are able to lift is "all in your head." This could be a good thing or a bad thing -- depending on how well you use your mental power. It is indeed possible for you to make tremendous gains in strength -- especially if you break them down into "bite-size" pieces. Start by challenging yourself to lift just five pounds more. Once you have built the confidence needed, try making it ten pounds and so on. Get some help if needed -- but try to lift heavier. A reliable training partner who is ready to grab the weight in case you fail provides a simple way to be more comfortable as you challenge yourself to lift more weight. 9. FIND OUT WHAT WILL CONSTITUTE A GREAT FITNESS DAY. LIST ALL THE COMPONENTS -- AND DO THEM CONSISTENTLY. Nothing builds confidence and enthusiasm for transforming your physique like success. Ultimate success is attained sometimes only after dozens of smaller victories have been secured. This is especially true in physique transformation. Only after you have become proficient in the areas of training and nutrition can you expect to have a physique of which you can be proud. It is the synergy of doing many things correctly and consistently that will lead to ultimate success.

www.FitnessExpertNetwork.com

- 1379

Invest time writing down ten things that will get you closer to the body you want. Make yourself accountable to do these ten things every day. Once you have mastered the ten items on your list, add ten more -- and get even more specific. You will soon discover when you properly monitor yourself, you know exactly how hard you are working towards your goals. This type of self-monitoring will put you in the frame of mind to do everything it takes to improve your physique -- and do it every day. 10. CHOOSE A MENTOR. Finding inspiration in a person can help you get -- and stay -- in the right frame of mind. There are so many different opinions on the best ways to do everything in the areas of training, nutrition, and supplementation, whose advice should you follow? Choose someone whom you respect, admire, or identify with in a special way. Learn his or her opinion on everything. You will be surprised when you see how their success inspires you to do the same. BONUS TIP: ENTER A CONTEST. Competition can sometimes bring out the best in what people can accomplish. In life, it is when you put your butt on the line and leave your safety zone that you achieve outstanding results. Training and eating right takes on a whole new meaning when you have to show off your results a tiny posing suit. Knowing that you have a show to prepare for always seems to bring out more intensity and will ensure that you are doing everything possible to build your physique. Successfully changing your body will only be attained if you are mentally strong. Use these tips to help you develop your mind and expect a better-developed physique -- it is sure to follow!

About the Author


Jason Morgan is an ISSA Certified Fitness Trainer and owner of Muscleworx Personal Fitness Systems located in Carolina Beach, NC. He is a featured writer for Snows Cut Monthly and various fitness publications and web sites. His website is http://www.muscleworx.com

www.FitnessExpertNetwork.com

- 1380

"The Body You Want In Less Than 5 Minutes: False Advertising In the Weight Loss Industry"
By Jason Morgan
As a fitness professional, I am concerned about the epidemic of obesity: the relationships between excess body weight and such medical conditions as cardiovascular disease, hypertension, type 2 diabetes, osteoarthritis, sleep apnea, and certain cancers (such as breast, ovarian, prostate and colon) are well established. I am equally concerned about false and misleading claims in the advertising of weight loss products and services. Many promise immediate success without the need to change nutritional habits or increase physical activity. The use of deceptive, false, or misleading claims in weight loss advertising is rampant and potentially dangerous. Many supplements, in particular, are of unproven value or have been linked to serious health risks. A majority of adults in the United States are overweight or obese. All told, they invest over $40 billion a year in weight loss products and services. These consumers are entitled to accurate, reliable, and clearly-stated information on methods for weight management. They have a right to know if the weight loss products they're buying are helpful, useless, or possibly even dangerous. Evidence-based guidelines issued by the National Institutes of Health call for weight loss by simultaneously restricting caloric intake and increasing physical activity. Many studies demonstrate that obese adults can lose about 1 lb. per week and achieve a 5% to 15% weight loss by consuming 500 to 1,000 calories a day less than the caloric intake required for the maintenance of their current weight. Very low calorie diets result in faster weight loss, but lower rates of long-term success. While exercise added to caloric restriction can help overweight and obese people achieve minimally faster weight loss early on, physical activity appears to be a very important treatment component for long-term maintenance of a reduced body weight. To lose weight and not regain it, ongoing changes in thinking, eating, and exercise are essential. Behavioral treatments that motivate lifestyle changes can promote long-term success by helping obese individuals make necessary mental and daily lifestyle changes. The public often perceives weight losses of 5% to 15% as small and insufficient even though they suffice to prevent and improve many of the medical problems associated with weight gain, overeating, and a sedentary lifestyle. Many in the weight loss industry promise effortless, fast weight loss then support this misperception by bombarding Americans with spurious advertising messages touting physiologically impossible weight loss outcomes from the use of unproven products and services.
www.FitnessExpertNetwork.com - 1381

Research indicates that at any given time, almost 70 million Americans are trying to lose weight or prevent weight gain. In 2005 they spent approximately $45 billion on products they were told would help them achieve those objectives-- videos, tapes, books, medications, foods for special dietary purpose, dietary supplements, medical treatments, and other related goods and services. Most of which were complete fads or frauds. All advertisers, whatever their choice of media--cable television, infomercials, radio, magazines, newspapers, supermarket tabloids, direct mail, or commercial e-mail and Internet websites--know that only those products and services that help people adopt lifestyles that balance nutritional habits will prevent and treat the disease of obesity. For certain businesses (health clubs, personal trainers, makers of exercise equipment, suppliers of valid dietary supplements) to name a few, these deceptive and misleading advertisements prevent the public from hearing their messages, words that promote lifestyle changes as advocated by professional societies and the U.S. Department of Health and Human Services. As with cigarette smoking and alcohol abuse, false or deceptive advertising of weight loss products and services puts people at risk. Many of the products and programs most heavily advertised are at best unproven and at worst unsafe. By promoting unrealistic expectations and false hopes, they doom current weight loss efforts to failure, and make future attempts less likely to succeed. In the absence of laws and regulations to protect the public against dangerous or misleading products, a priority exists for the media to willingly ascribe to the highest advertising standards, i.e., those that reject the creation and acceptance of advertisements that contain false or misleading weight loss claims. You, as a consumer, would be well served by becoming more knowledgeable about the evidence based guidelines, the scientifically-proven and medically-safe standards that underlie national public health policy. When more people know what's important and realistic in achieving and maintaining a healthy body weight, fewer will be inclined to waste their money, time, and effort on dangerous fads or miracle cures. I have provided you with the basic ?buyer beware? warning. The staff of the FTC's Bureau of Consumer Protection has provided an analysis of current trends in weight loss advertising and how you can recognize these false claims. It is now up to you the consumer, and media to act in the best interest of the public health. Just a little end note however? Dont expect the major ?fitness media? outlets to do anything to help clean this mess up. All the major health, fitness, and exercise magazines are owned by these companies that produce the products in question. Oh what a tangled web we weave?

www.FitnessExpertNetwork.com

- 1382

About the Author


Jason Morgan is an ISSA Certified Fitness Trainer and owner of Muscleworx Personal Fitness Systems located in Carolina Beach, NC. He is a featured writer for Snows Cut Monthly and various fitness publications and web sites. His website is http://www.muscleworx.com

www.FitnessExpertNetwork.com

- 1383

Roll Your Pain Away


By Jason Zaretzky
How Foam Rolling Can Alleviate Pain, Increase Performance, and Improve Overall Quality of Muscle Tissue What if I told you that you can relieve muscular pain while drastically improving your ability to function, all by just rolling around? Rolling around on a foam roller that is. Self Myofascial Release or foam rolling is a self help technique that helps the following:

increase joint range of motion increase neuromuscular efficiency decrease muscle soreness & relieve joint stress decrease neuromuscular hyper tonicity Corrects muscle imbalances Maintain normal muscle function and length.

In other words using a foam roller on a daily basis basically improves the overall quality of your muscle tissue. How does this work? Foam rolling works very similar to a massage, except by using your own body weight to self massage (roll away) restrictions by breaking up knots and adhesions, that your body develops through exercise, activity, as well as from chronic inactivity and overload patterns such as poor posture from work related tasks (sitting hunched over at your desk all day). How do you do this? To perform foam rolling you simply position a muscle on the roller and use your own body weight to apply pressure into the roller looking for tender spots. When a tender spot is noted just hold on that spot until the tenderness decreases by at least 50% - 70%. The knots or adhesions (that cause the tenderness) wont just disappear they will travel to different spots of the area you are working on, so be sure to scan the rest of the area you are working on to find where the knots and adhesions moved to. You can perform this on all the muscles of your body with the exception of directly on your neck and lower back. When Should You Foam Roll? It is best to Foam roll as part of your warm up (pre-exercise) before any kind of static (reach and hold) or dynamic (active/moving) flexibility work, as well as on your off days
www.FitnessExpertNetwork.com - 1384

to help aid in recovery. You should perform you foam rolling work first because you will be freeing up your muscles allowing for better range of motion during your static or dynamic flexibility work, as well as prepping your body for more intense activity. To receive your free Foam Rolling exercise program, visit www.optcfitness.com and click 'Roll Your Pain Away' link on the homepage or in the articles section of the website.

About the Author


Jason Zaretzky is Owner and Program Director of Optimal Performance Training Center. He specializes in athletic performance enhancement, physique alteration (weight/fat loss), and corrective exercise. Jason is committed to optimizing your results as he has helped a countless number of individuals and athletes reach their fitness and training goals by improving functional movement and through scientific results oriented programming. Jason is certified through the NSCA as a certified strength and Conditioning Specialist (CSCS), The CHEK Institute as a Corrective High Performance Exercise Kinesiology Exercise Coach, and through the NASM as a Certified Personal Trainer (CPT), as well as a Performance Enhancement Fitness Specialist (PES).

www.FitnessExpertNetwork.com

- 1385

"Stress, Depression and Exercise: A Breakthrough Approach"


By Jeff Rutstein
Stress and Depression can wreak havoc on anyone including: college professors, doctors, housewives, laborers, and students. It is an illness that will affect every facet of your life; your physical, emotional and spiritual well-being. I know this first hand as I began my own recovery from drugs and steroids and the mind numbing depression that followed over nineteen years ago. Exercise can play a vital role in relieving stress and depression. Often people go to group therapy or 12 step programs which is great. But as I found out the smoke filled meeting halls were full of people who drank endless cups of coffee and loaded up on donuts and cookies. I would use caffeine and sugar to take the place of drugs which lead to a sense of false comfort. There is growing evidence that exercise can play a vital role in the recovery process as a way to alleviate the paralyzing effects of stress, depression and other emotional disorders. In Conquer Stress and Depression with Exercise (CF Publishing, 2006), J. Alexander Bodkin, M.D., Chief of The Clinical Psychopharmacology at McLean Hospital, states In my clinical work with people suffering from mood and anxiety problems, and the substance abuse that often follows from these, I have found time and time again that consistent, reasonably vigorous exercise is a great help. By the time people get to me as patients, exercise alone is no longer enough, but it remains a critical component of a total treatment program. Exercise will hasten recovery, improve well being, increase stress tolerance, relieve physical discomforts, improve physical health and appearance, and boost self-esteem and self-confidence." An individual suffering from stress and depression can reap amazing benefits from a properly designed fitness program. Through exercise you get a feeling of accomplishment, increased energy (less fatigue), increased productivity, greater concentration, improved sleep, and an overall feeling of uplifted spirits. The problem is, of course, getting started and motivated to stick with an exercise program. This is especially true for individuals in under emotional stress and depression. A lifetime of low self worth can prevent many people from improving their emotional and physical health. A health club, with all the spandex and beautiful people, is the last place you would want to be if you are you are already feeling lousy about yourself. This fear is understandable, when I was first learning to live without drugs and going through a severe depression, I couldn't drag myself back to the gym, even though I knew how to exercise. The gym seemed like a nightclub to me. At that time I wished there was a health club, where someone could understand my predicament.

www.FitnessExpertNetwork.com

- 1386

I responded to these feelings by turning my exercise knowledge into a tool for my own recovery. Since I couldn't bench press 400 pounds any more, I began to concentrate on the psychological benefits of my fitness routine. I started to focus on each and every movement - feeling the tightening, contraction and stretch of each muscle group. My mind and body were becoming one. In most people these are two separate entities, I wove them together to feel whole again. This exercise program which helped me feel alive again, laid the foundation for my work. Today, I am the owner of Custom Fitness Personal Training in Boston, one-on-one personal training facility that specializes in working with individuals suffering from stress and depression. I also work with top executives who are under everyday stress and may be addicted to other things - like work, money and prestige. I call my fitness program Mindful Movements - which uses exercise as a way to obtain peak mental and physical health. There are several steps you should follow: 1) WARMUP-5 minutes riding a bike or walking in place. 2) EXERCISE LARGER MUSCLE FIRST- Start with an exercise for your legs, chest, back, shoulders, arms, and. stomach. 3) KEEP IT LIGHT. If the weight is too heavy you can't focus on the movement of the muscle and there's a real chance of injury. 4) MOVE SLOWLY, USE CORRECT FORM. 5) CONCENTRATE ON THE PARTICULAR MUSCLE GROUP YOU ARE EXERCISING. You want to focus on the mind/muscle connection. Feel the muscle tighten on the way up, feel the contraction at the top of the movement, and concentrate on the stretch on the way down. 6) BREATHE CORRECTLY. Exhale through your mouth when lifting and inhale through your nose when lowering the weight. 7) GO EASY AT FIRST, SET REALISTIC GOALS. Don't try to look like Mr. Muscles or a supermodel. Your appearance will come if you enjoy the exercise routine. Good Luck!

About the Author


Jeff Rutstein is founder of Boston's Exclusive Personal Training Center, Custom Fitness and author of Conquer Stress and Depression with Exercise. Jeffs revolutionary approach to exercise and recovery has been featured in The New York Times, Reuters, CNN, and The Washington Post. For more information go to www.FeelGoodExercise.com

www.FitnessExpertNetwork.com

- 1387

How Do We Get Our Kids To Care About Diet and Exercise?


By Jill Thiel
Roughly two-thirds of the U.S. population is now overweight or obese. According to a 2004 public health survey for Obesity Reviews, nine million youths in the United States are overweight. And 30% of Americans 12 to 19 years old are currently overweight. In the spring of 1981 I graduated from college with a degree in Physical Education, specializing in K-8th grade Movement Education. I was a starry eyed, somewhat eager educator out to revolutionize the world of kid's fitness. But life has a funny way of throwing us curve balls and we (Joe and I) spent the next three years in Regina, Saskatchewan, Canada. I couldn't teach and ended up doing whatever I could to help provide income while Joe worked and attended Seminary. It was a new culture and a new time in our lives and the years passed quickly. Why do I share this??.. because life can always change our directions whether we want it to or not, BUT it does not have to change our goals. Over the years I have taught dance, gymnastics, swimming, and fitness classes, some for children and some for adults, always for the love of movement and fitness. Regardless of our circumstances we can still control our fitness destiny and (the reason for this article) that of our children as well. Joy Guardia (one of our trainers at Fitness Together) and I recently attended a conference in Chicago with Dr. Len Kravitz (not the singer). He shared that the new buzz word in fitness is 'spontaneous exercise.' You are probably reading this because you are considering or are already committed to a fitness program. But how can we make this a family affair? First, we set the example: Be a role model for physical fitness! It is true - actions speak louder than words. If it is a priority and we do not let any and every excuse distract us from our fitness routine our kids will see the value in exercise. Also they do listen to our words (even teens, when we think they are ignoring us) and if we are whining and complaining they will think that exercise is just wrong. And lastly we need to involve our children in fun activities so they will begin to reap the benefits without seeing it as work. Smallstep.gov says plan active weekends. Include biking, hiking, skating (ice or roller), sledding, walking or playing ball. Take a trip to the park, skating rink, zoo or swimming
www.FitnessExpertNetwork.com - 1388

pool. You may get the initial 'that's stupid' remark but done well it will create a memory to last a lifetime. (Don't forget the camera!!!) Kids today are headed for some serious trouble as our society becomes more sedentary and we as parents are the key. Not only can we help them make better food choices we can encourage and participate in fitness activities with them. Fitness Together is here to help you in any way we can. We offer weight training programs, sport specific programs and cardio for all ages. We will also be happy to give you ideas. So get off the couch, turn off the T.V. (or video games) and go walk the dog with your children. If you don't have a dog, go get one or borrow the neighbors'..but get moving. Time your walk and turn it into a contest. Can you make it around the block 10 seconds faster this time? What about an obstacle course? Around the pole three times, sprint from stop sign to light pole, jump from sidewalk line to the next line etc. You get the drift?..MOVE. Everyone benefits! On February 1, The President and Mrs. Bush met with corporate leaders to encourage the private sector to join the federal government's efforts to promote child fitness and prevent obesity. The President and Mrs. Bush met with executives from industries dealing with product development, entertainment, retail sales, and advertising to youth to discuss the importance of improving healthy food offerings and encouraging physical activity in their marketing campaigns. Following the meeting, U.S. Department Of Health And Human Services (HHS) secretary Mike Leavitt will join DreamWorks Animation SKG chairman Roger Enrico and Ad Council president and CEO Peggy Conlon to launch a public awareness campaign to help prevent childhood obesity. The campaign is in partnership with the Ad Council and will include ads featuring characters from the Shrek animated movies encouraging children to "Be a Player: Get Up and Play an Hour a Day." Childhood obesity is a serious public health problem. More than 10 million school-age children in the United States (approximately 18 percent) are now considered overweight, and the problem is getting worse. The proportion of overweight kids tripled among adolescents over the last 25 years, and nearly doubled for children ages 6 to 12. This increases their risk for adult heart disease and diabetes, lowers life expectancy, and creates additional health-care costs.
www.FitnessExpertNetwork.com - 1389

The Administration Is Working To Fight Obesity The Federal Government spends more than $600 million annually to fight obesity. The President's 2008 Budget proposes $17.3 million for approximately 3,600 schools to receive $3,000 To $5,000 grants from HHS to help implement school health index improvement plans. These plans will help schools assess and measure the health of their students. Grant recipients will develop action plans for promoting physical activity and healthy eating. The initiative will reach more than 3 million young people and their families. In June 2002, President Bush launched The HealthierUS Initiative to promote personal fitness and health. As part of this initiative, the President announced the revitalization of the President's Council on Physical Fitness and Sports (PCPFS). The President also directed certain Federal agencies to review and revise policies, programs, and regulations related to physical activity and nutrition in accordance with the goals of the HealthierUS initiative. HHS Activities: HHS activities to promote the HealthierUS initiative include the recent launch, with the Office of Personnel Management, of HealthierFeds, the HealthierUS Fitness Festival, PCPFS challenge partnerships, and various forums and workshops. HHS also partnered with the Department of Veterans Affairs to launch HealthierUS Veterans and has also convened four National Prevention Summits. In 2005, HHS launched the We Can! (Ways to Enhance Children's Activity & Nutrition) program, a resource for tools to help children 8 to 13 years old stay at a healthy weight. Through the CDC, the Steps to a HealthierUS initiative operates a cooperative agreement program office that provides funding to 40 communities nationwide to support evidence-based community interventions. U.S. Department Of Agriculture (USDA) Activities: USDA has partnered with States and local schools to promote the availability of healthful foods and encourage physical activity, assist in the implementation of Local School Wellness Policies, and establish the Healthier US School Challenge. USDA has also initiated a number of efforts to make the National School Lunch Program and the Special Supplemental Nutrition Program for Women, Infants, and Children more effective vehicles for improving nutrition and preventing obesity. Two USDA campaigns - "Team Nutrition" and "Eat Smart. Play Hard." - are helping to deliver messages on the importance of healthy eating and physical activity. USDA And HHS Dietary Guidelines For Americans: The Dietary Guidelines for Americans, a joint effort by HHS and USDA, were updated in 2005 and serve as the basis of Federal food programs and nutrition education programs. The MyPyramid Food Guidance System incorporates the science-based recommendations of the 2005 Dietary Guidelines for Americans and replaces the Food Guide Pyramid of 1992. This Year, the Administration's Actions to Fight Obesity Will Include:

www.FitnessExpertNetwork.com

- 1390

Public Messaging Partnerships: HHS will continue working with the advertising, entertainment, arts, food, and beverage industries to recognize achievements and increase support for obesity prevention initiatives. School Wellness Policies: USDA is helping schools across America to implement their Local Wellness policies. This school year, districts nationwide are required to establish goals for nutrition education and physical activity and to set school food nutrition guidelines. HHS and other agencies have also produced Federal tools and curricula on healthy diets and exercise. Outdoor Recreation: The Interior Department will promote physical fitness by facilitating greater access to public lands and National Parks. This will encourage young people and their families to participate in hunting, fishing, hiking, biking, and other forms of outdoor recreation. Physical Activity Guidelines For Americans: In 2006, HHS announced that it would issue comprehensive Physical Activity Guidelines for Americans in 2008. These will complement the Dietary Guidelines for Americans, and are based on the premise that Americans must engage in physical activity as well as have a healthy diet. HHS will establish a Physical Activity Scientific Advisory Committee in 2007 to formulate recommendations that will serve as the basis for the Physical Activity Guidelines for Americans. Dietary Guidelines For Americans: HHS and USDA will continue promoting the Dietary Guidelines for Americans, and the revised MyPyramid Food Guidance System, as the basis for Federal food and nutrition education. USDA will also continue to promote MyPyramid for Kids as a vehicle encouraging children ages 6 to 11 to make healthy eating and physical activity choices.

About the Author


Jill Thiel is a certified personal trainer with an extensive background in kid's fitness, dating back to her high school days at the YMCA teaching gymnastics to preschoolers through Jr. High. She and her husband are owners of Fitness Together personal training studios in Illinois and Missouri. Her website is http://www.ftspringfield.com or http://www.ftchesterfield.com

www.FitnessExpertNetwork.com

- 1391

The Secret Key To Unleashing Your Potential For A Total Body Transformation
By John Kent
Are you unhappy with the way your body looks or feels and in need of a total body transformation? Understanding the law of the harvest can be the secret key to unleashing your potential to a complete, life-changing body transformation. The law of the harvest is very apparent when we are referring to a farm and a farmer. But it is sometimes harder to understand that these principles are in effect in every other area of our lives also. There are four main areas of life we all share as humans. They are the spiritual, social, mental and physical. They are overlapping and when one is strengthened the other three are also strengthened. When there is weakness in one area it also creates weakness in all of the other areas as well. And just because one area is strong, it does not mean the others are strong. So, it is important to try to be well balanced in these four major areas of life to create a passionate, balanced life with peace and security. It is called the "fire within". There are five principles of the law of the harvest. These principles can be applied to any area of your life not just fitness. Here they are: 1. You will reap what you sow. This is obvious if a farmer plants corn he does not expect potatoes. He expects corn. If we would like to have beautiful, fit and healthy bodies we must plant healthy eating habits and exercise into our lives. 2. You must sow before you reap. You would not expect to say, "I will plant later. I want to harvest now." You must sow first and give it a little time. The harvest will not be tomorrow. It will take a little while. But if we are sowing the proper combination of nutrition and exercise we cannot help but to harvest a healthy, fit body, full of energy that we can be proud of. 3. You will reap more than you sow. When you do start sowing what I call "Synergy" you will harvest way more than you expect. i.e. more confidence, more energy, better mental health, a feeling of well being, feeling more attractive, looking more attractive, longer life, better quality of life and way more. When I say "Synergy" what I mean is a combination of 1)Supportive Eating 2) A Concern for Muscle 3) and Moderate Aerobic Exercise. 4. You will reap in proportion to what you sow. If you sow sparingly, you will reap sparingly. If you sow generously, you will reap generously. If you train two days a week and eat a good meal or two here and there, your results will be minor. But if you commit yourself to 3-5 days a week of training and follow your "Supportive Nutrition" program you will reap generously and transform yourself completely.
www.FitnessExpertNetwork.com - 1392

5. Then there is the law of change. If you do not like what you are reaping, if you do not like the way your body looks or feels, you can always change what you are sowing. Like I said, this not only applies to fitness, it applies to your spiritual life, relationships, your finances, and what you put into your mind. It is never too late. Are you ready to harvest something different this year? A lot can happen in 90 days.

About the Author


John Kent is a writer, speaker and owner of John Kent Fitness, Inc. located in Clearwater, FL. With his fitness expertise, as well as warm, friendly, and approachable character, John has become a captivating and much sought after speaker on the topics of nutrition and health. He has contributed articles to various publications and has been featured on Bay News 9, Channel 10s Life Around the Bay and in Tampa Bays Best Magazine where they named him Tampa Bays Body Transformer. He can be reached at 727-420-8139 or on the web at www.JohnKentFitness.com

www.FitnessExpertNetwork.com

- 1393

Top 10 Exercise Motivators


By John Leinweber
We all know that motivation is crucial to maintain our exercise program. But how do you go from a sporadic, on again, off again exerciser to someone for whom exercise is a lifelong habit, as natural and necessary as going to work and eating regular meals? 1. The first thing to do is to ask yourself: Why are you exercising? Are you trying to get in shape for an upcoming event? Do you want to lose weight, sleep better, increase your energy, gain strength, add muscle tone and flexibility, or just feel a heightened sense of well being? If the reason you are exercising has anything to do with someone else (for example, your boyfriend or girlfriend says you need to lose weight or get in shape), you need a new reason. 2. Schedule your daily exercise on your to do list and in your planner. Think of it as simply something you need to do before your head hits the pillow. 3. Set goals. Set both a short term goal, to achieve in three to six weeks, and a long term goal, to achieve over the course of a year. Follow the STAR acronym in setting goals. Make sure they are Specific, Trackable, Attainable and Realistic. For example, my main motivation for exercising is to consistently maintain my brighter mood and the calm, energized feeling that I get only from exercising, so my goal is to work out at least 5 days per week. My other motivation is to gain strength and cardiovascular endurance, so my other goals have to do with how long and often I train or workout. 4. Keep an exercise journal or log. Write down how your exercise is making you feel each day. How is your exercise benefiting your mood, energy levels, quality of sleep, weight, and so on? Do some exercises have more significant effects than others? Chart your progress in regard to your specific goals. 5. Take photos of yourself each month in your workout gear so you have a visual record of your results. 6. Subscribe to a fitness magazine and cut out motivating pictures and post them at your workspace and refrigerator as reminders. 7. Recruit a friend to help keep you accountable and share in your goals or join an online group such as ediets.com or other to help track results and keep accountability. 8. Identify the excuses you like to use and have a ready made response. If time is an issue, make sure your workout clothes are ready to go. If you have young children, get a good jogging stroller or set up a babysitting swap with another mom in your neighborhood: you can watch her children while she works out and vice versa. 9. Recognize that your will to exercise is going to fluctuate, and exercise anyway. Sometimes it helps if I promise myself that I can stop my workout after 10 minutes if I still want to. At that point, I am usually feeling so much better that I finish the workout.

www.FitnessExpertNetwork.com

- 1394

10. Change your routine as you reach new goals. Add zest to your workout and avoid the exercise plateau by increasing the intensity or the duration of your workout, or by trying a new workout or sport. Bonus -- Try to think of exercise as something you do for yourself: a gift you give yourself, a way to stay balanced and focused, and time when you can be alone with your thoughts. John Leinweber, Parker, Colorado

About the Author


John Leinweber from Fit3Fitness.com

www.FitnessExpertNetwork.com

- 1395

Thirty Years, Seven Changes in Fitness


By Jonathan Wong
There have been many changes in fitness over the past 30 years. It's human nature to reminisce about times past. That's great but lets not forget that things change as well. This is certainly true in the area of health and fitness. "If you do what you have always done, you will get the results you have always gotten" is true, but what if the situation changes? Then what used to work is no longer a viable and effect way to get the results that we want. In this article I will outline seven items that have changed over the past 30 or so years that affect the way we view health, fitness, exercise and what is considered "best". Let's look at some of these changes in Fitness. 1. Activity level This change in fitness is pretty obvious. We just don't move around as much as we used to 30 years ago. Currently, the average sedentary person living in an urban setting takes 900-3000 steps a day. Uh... that's a puny number! In the journal of sports medicine existing literature was pulled together to set a general guideline of what a good number of steps per day would be The author Dr. Catrine Tudor-Locke translated different physical activity into steps-per-day equivalents. A rate of fewer than 5,000 is classified as sedentary, 5,000 to 7,499 is low active, 7,500 to 9,999 is somewhat active 10,000 or more is active and 12,500 or more is very active. So what does 900 make us? Close to dead! But its not hard to imagine. Get up from, take elevator to car park, drive car, take elevator to office, sit down, order fast food, reverse the process to go home and go back to bed. Just to note, 1km is about 1300 steps. Its gotten to the point where we have to purposely inconvenience ourselves to get our activity level up. Here are some suggestions (that actually show us how pathetic our average activity levels have become). Park at the far end of the car park and walk to your building Instead of dropping the kids off in front of the school, park a couple of streets before it and walk them the rest of the way... 10,000 is actually considered a LOW estimate for children. Go round the shopping centre or supermarket in a random. With today's super malls, this is a big thing! Take the stairs instead of the lift or escalator (well if you work on the 50th floor, maybe climb halfway to start)

www.FitnessExpertNetwork.com

- 1396

Give the dog an extra 5 minutes on his walk (we need it even more than him) Stop emailing colleagues in the same office, instead go over and talk to them (shockingly effective considering how much email we send each day!... great for team building as well) Go for a walk during your lunch break, walk to get your lunch or to find somewhere to eat your lunch Get up and do something, run up and down the stairs for example during TV ads (no excuses here!) Walk to the corner shop instead of driving or popping in on your way home Walk to friends houses instead of driving Take public transport and walk from the train station Dr. David Bassett studied an Amish community to see what things were like in the past. These guys have no cars, no electricity and do hard manual labor to put food on the table. Its like time travel to the past. They eat 3 large meals a day with lots of meat, vegetables and natural starches like potatoes. The 98 Amish adults Bassett surveyed wore pedometers for a week. The men averaged 18,000 steps a day. The women took an average of 14,000 steps. The men spent about 10 hours a week doing heavy work like plowing, shoeing horses, tossing hay bales, and digging. The women spent about 3.5 hours a week at heavy chores. Men spent 55 hours a week in moderate activity; women reported 45 hours a week of moderate chores like gardening and doing laundry. Wow that's a lot of manual labor. Get a pedometer (its only like 20 bucks) and see how you fare. 2. Fat Percentages and Obesity Activity level leads us right on to this point about obesity. The scary obesity rate is one of the most obvious changes in fitness. The obesity rate among the participants in the study of the Amish population was 4 percent, as determined by body mass index, or BMI. The current obesity rate among the urban populations is 30% or more. OK the obesity percentages are a scary thing because obesity is already in the "VERY high risk of a lot of bad ways to die" category. There is still the overweight category (obviously fat but not hitting the medically obese range) to consider. These people are at a high risk already!

www.FitnessExpertNetwork.com

- 1397

The total percentages of overweight + obese are really wild... hitting close to 70% in some cities. Compare this to the average in the 1980s. 10-15% obesity in most cities. It rose to the mid 20% in 1995 and its now at an all time high. 3. Diet Ok linked to point no.2 is of course diet. This is another obvious change in fitness. Its very simple actually. We now eat more refined foods (white bread, sugar, rice, flour, noodles). In the body these give pretty much the same response - FAT storage. The only time we should eat these items is immediately after hard training. As we can tell from point no.1, not much of any training is going on. But lots of eating is! We also eat less fresh fruits, vegetables and meats. We eat more snacks like chips and cookies (which are also refined despite what advertisers claim). These changes in fitness are made more troubling because even natural foods today are not as good for us as they used to be. Current farming methods make vitamin and mineral content in fruits and vegetables drop about 10-40% depending on the mineral. Corn fed meats don't give us as good an omega 6 to omega 3 ratio as we used to get from grass fed and free range animals. (that means not so many healthy fatty acids for us) And of course, we are also simply consuming more calories. The Amish people in the study in point no.1 ate about 3600 calories/day for men and 2100 calories/day for women. Many sedentary people consume this much and more! How? Well a fully "featured" gourmet coffee from coffee bean or Starbucks can add up to 500 calories in an instant of caffeine folly. That's 2 hours of walking for an average sized lady. Just remember, calorie quality counts as well. 2000 calories of vegetables, meat and healthy fats is infinitely better than 2000 calories from french fries. Its close to impossible to get fat on the first, and nearly impossible not to get fat with the second. I like this car analogy. If you had a 2million dollar dream car, would you put low grade or high grade petrol into it? High grade of course! Then why do some people put low grade filth into their bodies which are so much more important than the car we drive? 4. Games children play The average child who grows up in an urban environment is a motor-skill weakling. As a hobby, I coach youth basketball. In our talent scouting, I have kids do a very simple drill of dribbling in and out and around cones. There are so many kids who can't do it and some who I think might fall down if asked to RUN
www.FitnessExpertNetwork.com - 1398

around the cones without the ball! This is in contrast to the past where kids ran around, chased each other, played physical games and sports of all kinds, where the playground was the center of fun for young kids. This lack of activity not only causes a change in fitness for the child in his/her youth, but has a profound long term effect as well. Of course this change in fitness is a result of a combination of possible factors. Parents who only consider academic success to be worth striving for, who only give a child recognition and praise when they do well in academic subjects. An education system that also values book knowledge above other things and takes away physical education classes to put more academic lessons in. Poorly taught PE lessons that don't help a child develop motor skills in the key early years Busy double-income families where fathers are not free to play with their children (or don't care enough to... money isn't everything dads) The maddening computer game addiction situation where virtual life is more important than real life. I believe this is the reason for all the empty basketball courts in my neighborhood. It used to be that teams lined up to play there. Now only people my age (late 20s to 30s) play. No young kids are there any more. But actually, so what? The issue is that if kids stink at sport and physical activity, the well known psychological factor of "competence" comes is. Simply put, in general, we do what we are good at. If our next generation is poor at sport and physical activity, they are even less likely to do any of it! Which combined with items 1 to 3, make for a deadly health crisis for many countries. Obesity costs the UK 7.4 billion in national health care per year! If we don't help our kids, that's only going to grow to be a bigger and bigger burden for everybody. 5. Social Support This is a more subtle change in fitness. People are communal animals. We stick with things because there is a supportive community behind us. Even drug and alcoholism rehab centers recognize this. We all need social support. But social links are getting weaker. And no, friendster and Myspace links don't make up for it. In a more connected but less close world (I know so many people who are only comfortable behind a computer screen and not in front of a real person) there is less social support than in the past (extended families, communal living, strong friendships within a neighborhood etc) and its hard to stick with something which requires dedication and sacrifice like an exercise program. I'm not a sociologist but I do believe there is a reason that exercise classes do better in terms of membership than individualized training. Most of them certainly are not as

www.FitnessExpertNetwork.com

- 1399

effective as great individual coaching. But the social factor does come in when sustaining a lifestyle change is involved. 6. Free Time This subtle change in fitness is pretty clear. We just have less time that we "own". Bosses, social, family and other commitments make free time a very precious commodity and it adds difficulty to the fact that time is our only non renewable resource. When we choose to exercise or spend time cooking to keep a healthy lifestyle, we are competing with movies, games, TV and other things for free time. We know that exercise is good for us, but it not only has to be good for us, it has to be BETTER in our minds than the latest episode of desperate housewives, or the latest computer game. That's the issue. We need to prioritize long term health over temporary fun. 7. Training methods OK here is where we are doing well. 30 years ago the aerobics craze took the western world by storm. Its not a very good training method both in terms of results, and in terms of results per unit of time. Add that to the fact that we have such minimal time to train, we can't afford to train in a sub-optimal way. We know a lot more now. Fortunately for us, there are good methods that smart coaches use to improve training efficiency and get RESULTS even with less training time. Some of these include smartly designed resistance training programs, interval training and good assessment techniques to determine individual needs. If you have a coach like that in your corner, you can turn back the clock and avoid becoming one of the ever growing statistic of people who's health is headed in the wrong direction. Stay fit and strong and good luck!

About the Author


Jonathan Wong is a certified Personal Trainer and Sports Conditioning Specialist located in Singapore. Clients from all walks of life come to him for fitness solutions. His passion is to ensure that his clients get the results they desire. His website is http://www.coachjon.com.

www.FitnessExpertNetwork.com

- 1400

Your Low Back Pain May Be Preventable!


By Kim Ball
Are you one of the millions who suffer from low back pain? Did you know that many cases of back pain can be improved, eliminated, and even prevented with exercise? While its true that some low back pain is a serious issue that requires serious medical attention, it is also true that most instances of back pain are caused by muscular instability and incorrect posture. In these cases, its possible to pinpoint the sources of muscular instability and prescribe specific exercises to restore stability. And thats exactly what I plan to do. I plan to reveal the most common reasons for low back pain, and I intend to disclose the most effective ways to get rid of the pain once and for all! Now, be aware that low back pain can stem from many sources. It is important to understand that YOUR back pain cannot be diagnosed without first consulting a doctor or fitness professional. However, the advice that I am recommending simply consists of corrective exercise techniques. Any healthy, uninjured adult can benefit from adding basic strength training exercise to their lifestyle. In fact, this leads me into the common reasons for lower back pain. A lack of strength training and an excess of sedentary behaviors. Thats right! Low back pain is so very common simply because our bodies werent meant to be stuck in one position for so long. And we definitely werent meant to be inactive. So, how exactly does our superconvenient, technologically-advanced, automated lifestyle contribute to back pain? I bet youre committing the first strike right now One, two, three strikes, youre out! Sitting in the car during your daily commute, sitting all day at your office desk, sitting in front of the TV at the end of the day what do these activities have in common? They confine your hips to a constant flexed position. Over time, that constant flexion will result in short, tight hip flexor muscles. Strike one. This is the first strain on the low back. The hip flexors attach directly to the lumbar spine, so short, tight hip flexors will pull on the lumbar vertebrae whenever you are standing or lying flat. This leads to a pelvis that is tilted forward, an excessive arch in the lower back, and an unbalanced posture. Another thing about the long periods of sitting? Without a basic weekly exercise program, the primary hip extensor, the butt muscle (gluteus maximus), tends to become stretched out and weak. Weve discovered strike two. Weak, elongated glutes indirectly cause more strain on the back. Without an optimally functioning butt muscle, the muscles of the lower back take over. Also, the typically powerful butt can no longer help to untilt the pelvis back to its neutral position.

www.FitnessExpertNetwork.com

- 1401

Whats the third and final straw that breaks the proverbial lower back? Or the third strike, if you will? Those weak abdominal muscles that have evolved from all that inactivity! The abdominal musculature not only protects the spine, but it also stabilizes the pelvis. In the absence of effective abs, the pelvis fails to un-tilt from its unstable position. In addition, those super-tight hip flexors tend to take over for weak abs. Thats cause for even more lumbar instability! So, to pull it all together weak abs, ineffective glutes, and tight hip flexors eventually lead to lower back tightness and instability (and pain!). That instability does not mean that the lower back is weak. It means that the muscles of the lower back are moving and working way more than they should be. And with that instability comes pelvic displacement, tight hamstrings, tight inner thighs, a loss of hip mobility, incorrect posture, and many possible opportunities for injury. In other words: three strikes, and youre out of the game! Whats the fix? This common type of lower back pain takes a consistent effort at multiple corrective exercises, stretches, and habits. It took a good while for the muscles to settle into their positions, so one should expect the lumbar stabilization process to take time as well. But consistent effort does not go unrewarded. Especially if you employ all of the steps below. Step 1: Find opportunities to stand throughout the day Now, while you cant eliminate all of the sitting that your current lifestyle requires, you can create a few new, beneficial habits. Is your commute fairly short? Ride your bike to work once a week! Do you work in an office? Request a standing desk for your computer. Or simply get up and move around more often. Do you plop down in front of the TV the moment you get home? Stop at the gym or the local park to exercise first! Just because you are used to a certain way of living doesnt mean that you cant make some changes. It may be hard work to change at first, but isnt your back health worth some effort? Step 2: Stretch your hip flexors / Regain mobility in your hips When a muscle is tight, it helps to stretch out the stiffness. I recommend stretching the hip flexors daily. Yes, daily. If you ever expect the stretching to counteract all that sitting, then you need to practice often. Stretching the hip flexors is easy. You can simply perform a kneeling lunge. Begin by kneeling, then take a large step forward so that one foot is flat on the ground. Make sure the front foot remains positioned directly under your knee. Sink your hips down toward the floor so that the hip flexor on the rear leg is experiencing the stretch.

www.FitnessExpertNetwork.com

- 1402

If you have bad knees, a standing lunge may be a better choice. While standing, begin by elevating your foot on a chair, the edge of a couch, or any raised surface; then sink your hips down toward the floor so that your rear leg is receiving the stretch. Step 3: Strengthen your butt! There are many, many exercises that target the gluteus maximus. As the major hip extensor in the body, the butt muscle can be involved in many common motions and exercises. It has the potential to be very powerful and very protective of the lower back. We simply need to stimulate the butt to gain some strength in order to be an effective muscle! The most beneficial glute-strengtheners are: lunges, squats, sumo (wide stance) squats, one-legged squats, deadlifts, step ups, and lying ball curls, to name a few. If you are unfamiliar with any of these exercises, take the time to look them up and learn how to perform them correctly. Extremely basic exercises for the butt are supine bridges and birddogs. These two easy exercises can be performed by all populations, especially those who currently have low back pain. They are good beginning exercises to get the glutes working properly. A supine bridge is performed by lying on your back, knees bent, feet flat on the floor. Squeeze your butt and lift it off of the floor, attempting to tilt the pelvis upward, and not hyper-extending your lower back. The bridging movement should be fairly small and should focus on the contraction of the butt muscle. To make the bridge more challenging, you can place your feet on a stability ball. Birddogs are performed on your hands and knees, back flat and stomach braced. Lift the right arm up so that its straight and parallel to the floor. Simultaneously lift the left leg backwards so that it is also straight and parallel to the floor. Balance for three seconds. Attempt to maintain both arm and leg on a straight line, not allowing either to drift off to the side. Switch the arm and leg combo to complete one repetition. Now, get to work on that booty! And remember - the only way that the exercises will work is if you perform them correctly. So, take your time, and focus on contracting the butt to get the largest benefit from your exercises. Step 4: Strengthen your stomach! Your rectus abdominus (the six-pack muscles) and your oblique muscles (the abs that cause rotation) are in serious need of some strength when the lower back is overly tight. However, when strengthening these abdominal muscles, make sure you choose a variety of ab exercises. Too many people simply do hundreds of crunches to work the abs. They just keep going and going like the Energizer Bunny. Yet, the action of repetitive torso flexion can actually lead to shortened stomach muscles, a hunch-back posture, and eventual problems
www.FitnessExpertNetwork.com - 1403

in the upper back and shoulders! Therefore, it is absolutely essential that torso flexion exercises are complemented with abdominal stabilization exercises as well. So, while crunches are a beneficial stomach-strengthening exercise, they are not the only activities that will give you abs of steel. First, add weight to your crunching exercises this will make them more challenging, and you wont have to perform as many. Then, include some oblique work and isometric exercises (the challenging ones where you hold the contraction). Examples of these abdominal exercises are: standing cable rotations, oblique crunches, bicycle, reverse crunches, plank, side plank, and mountain climbers. Contact me or another qualified fitness professional to learn more details about these exercises. (**It is also important to address that famous abdominal exercise: the sit-up. Unfortunately, sit-ups are NOT the type of abdominal exercise to include in a program geared toward the correction of low back pain. While sit-ups do work to strengthen the stomach, they also utilize the hip flexors. And, remember, most lower back issues arise because of short, tight hip flexors. The last thing we want to do is knowingly contract an overly tight, problematic muscle. So, if you have low back pain, avoid sit-ups and sit-up variations in your exercise plan.**) Step 5: Employ techniques to release muscle tightness Using a cylindrical foam roller to perform an aggressive self-massage on tight muscles is a low-cost, beneficial way to release tension. Common areas of tightness in persons with low back pathology are the inner thigh, outer thigh, quadriceps (front of thigh), hamstrings (back of thigh), gluteus medius (outer hip), hip flexors, and the smaller, deep butt muscles. Loosening these muscles will help to increase the range of motion in the hip joints and if the hips are loose and mobile, the lower back can return to a more stable state. To determine the correct way to perform soft tissue work on these muscle groups with a foam roller, I suggest you consult with a fitness professional. It is not recommended to use a foam roller on the lower back since the process essentially causes temporary hyperextension. Alternate methods of tension release in the low back are massage and Active Release Techniques. These strategies can also be used on other tense areas as well. Through the use of these multiple techniques, posture can be restored, stability can be regained, and back pain can be relieved! Take control of your back pain! Taking these steps to develop a more stable lumbar spine can actually prevent injuries all throughout the body. All adults can benefit from the addition of proactive alignment practices whether they are currently experiencing low back pain or not! The correct alignment of the spine is really very essential for optimal health and functioning. But,
www.FitnessExpertNetwork.com - 1404

remember to consult with a doctor or qualified fitness professional if you are having serious lower back issues. A personal evaluation is necessary to determine YOUR specific causes for back pain - or any other pain for that matter.

About the Author


Kim Ball is the owner and sole trainer of Deliberate Movement in Long Beach, California. She specializes in fat loss and spends much of her focus on correcting poor nutritional habits. She holds a masters degree in both exercise physiology and nutritional sciences. Sign up for her FREE monthly newsletter at www.deliberatemovement.com

www.FitnessExpertNetwork.com

- 1405

Obstacles - Why things get in our way


By Larry Johnston
"I don't have the time right now." "I'm too tired." "Between work and the kids, it's impossible." These common obstacles are mainly responsible for the high percentage of people in the United States engaging in too little physical activity or none at all. The 1997 National Health Interview Survey showed 40 percent of adults do not exercise. Despite the importance of regular exercise to disease prevention and health promotion, the National Center for Health Statistics also reports an estimated 60 percent or more of adults are either inactive or underactive. Reducing the risk of cardiovascular disease, hypertension, Type 2 diabetes and some cancers (e.g., prostate and colon/rectal) doesn't seem to be enough incentive to become active. Studies show a 50 percent dropout rate--most within the first few months--among those who start an exercise program. In a national survey of almost 3,000 women, ages 40 years or older, care-giving duties and lack of energy were two of the top four perceived barriers to physical activity across all ethnic groups. Stemming the tide of sedentary behavior among Americans requires finding ways to make them exercise. Whether you're trying to encourage someone to start an exercise regimen, get back into a program or maintain one, here are a few strategies to overcome these obstacles: Time management: If finding an hour to exercise isn't possible for someone, accumulating moderate intensity activity throughout the day can be an alternate option. Tell your client to break his or her workout into two, three or even four components. If the cardiovascular portion must be done in the gym, perhaps strengthening exercises can be done at home with weights. Streamline a hectic schedule: Although you want to encourage optimal physical activity standards, if it is not possible, shoot for minimal recommendations. Ideally, one should strength train every other day, but a twice-weekly schedule may be more manageable. Consider the difference between moderate-intensity activity five times a week versus high-intensity exercise three times a week. Assuming the client's physical condition allows for it, exercising three times a week may seem less daunting.

www.FitnessExpertNetwork.com

- 1406

Focus on goals: Once people start exercising and see the reality of trying to exercise on a regular basis, they may lose sight of the original long-term goals. If you know what inspired a person to start a fitness program, you can revisit the subject later. Try pairing a long-term goal (e.g., improved fitness, increased muscle mass or toning) with a shortterm goal (e.g., decreased heart rate, an added five or 10 minutes to a regular exercise session, walking or running a specified distance in a shorter amount of time or doing more laps around a track). Then, you can reinforce the original reason for exercise with tangible evidence of progress. Use telephone and mail reminders: Exercise participation tends to decrease over time. However, studies show follow-up by mail or telephone helps maintain participation. Since this reminder only needs to keep people interested, a brief phone call, postcard or e-mail will suffice.

About the Author


Larry Johnston is a certified personal trainer and owner of Fitness Together in Dallas Texas. Visit him at www.fitnesstogether.com

www.FitnessExpertNetwork.com

- 1407

17 Simple Ways To Increase Your Energy Levels And Become More Active
By Marci Lall
17 Simple Ways To Increase Your Energy Levels And Become More Active You don't have to go to a gym to be physically active or fit. Here are a couple ideas to help you stay active, be fit, and have fun. At Home? 1. Stretch while you watch T.V or do some quick exercise during the commercials 2. Keep those dust bunnies away by dusting, vacuuming and washing your windows regularly. 3. Do some outdoor work such as weeding, mowing the lawn, or raking the leaves. 4. Create your own vegetable garden, the whole family can help out (building and eating) 5. Time yourself to see how long it would take you to wash your car. See if you can break your record for the next time At Work? 6. 7. 8. 9. Take short breaks to stretch when you need them (every 20 minutes) At lunch, go for a quick walk - alone or with some friends. You've heard this one a million times, but it works: Use the stairs Make use of the bicycle rack. If they don't have one, ask to get one installed

At Play? 10. Go for a mini hike or picnic. 11. Play the sports you loved as a kid! You'll have a blast! 12. Enjoy the outdoors: walk, run, swim, skate, rollerblade, etc. 13. Let your body free and dance! Do what you love, salsa, hip hop, ballet, whatever! You name it just DO IT! En Route? 14. Park your car at the back of the lot instead of close to the door. There's always parking in the back 15. Walk every chance you get. From the convenience store, mailbox, or park let your feet do the walkin! so you and your friends can do the talkin!. 16. Ride your bike or roller blade to work or school 17. Take public transportation to work, and errands.
www.FitnessExpertNetwork.com - 1408

About the Author


Marci Lall is a Weight Loss and Body Sculpting Specialist for women. Visit his website at www.lallpt.com to get his FREE special report "How to Get Maximum Weight Loss & Fitness Results in Minimum Time"

www.FitnessExpertNetwork.com

- 1409

Getting the Best Deal on Your Gym Membership


By Mario Hostios
The other day I ran across an old health club trade publication I used to subscribe to and thumbed through it for a few minutes. It only took that long to remember why I stopped buying it. A vague sense of annoyance followed me through the rest of the day. Nothing had changed. The big club chains too often continue to sell glitz, amenities, and technology to a prospective member as an enticement to buy a gym membership rather than investing the clubs resources in a precise model for teaching and practicing effective exercise, nutrition, and lifestyle strategies and offering that to the public. Too much of what exists in the fitness industry relies on trends, fads, and hype. It reminds me of the difference between a used car salesman who only wants to close the deal on your purchase today when the real opportunity is to provide the kind of service and value that creates a lifetime relationship and inspires you as the buyer to tell others. Many health clubs overbook their square footage (if they can) recognizing that only a percentage of their members will actually use the facilities on a regular basis. But if you dont show up to take advantage of the gym membership, how likely are you to keep investing in it? If you do show up but dont know how to make it work for you- how long would you keep that up? Every gym or health club runs their marketing based on a percentage of people who wont buy again. Why not alter the focus of what is offered at the facility to support the member who wants to make a change? Most clubs compete with each other by showcasing what is great about them. We need to stop looking at ourselves in the mirror and start paying attention to the person who comes to us looking for answers. Who really cares if gym A has the next generation of treadmills with the computerized dispy doo that tells you if you are getting tired? How does that benefit the overworked mom who needs to be able to recognize how to shop at the grocery store or select choices from a dining menu when she is eating out? Instead of accepting member attrition as a way of doing business, why not create a process that positions each member for success? Equipment and amenities are an afterthought to expertise and strong support. In selecting a gym/health club to invest your time and financial resources in, the real key to return on investment lies in how effectively the staff can listen to your needs and outline a fitness program that touches not just on exercise, but also nutrition and lifestyle habits that can fit into the current demands of your life. Getting tickets to the party is only step one, there has to be someone their who can teach you how to dance.

www.FitnessExpertNetwork.com

- 1410

A good rule of thumb when selecting where to buy your gym membership is to ask yourself the question: is this gym/studio in the business of selling memberships or creating success stories? Do you want to buy a membership, or do you want to create your own success story? If drivers education schools functioned like the typical health club where you buy your key and walk up to an empty car with no one to tell you how to drive it things would get ugly on the road in a hurry. We have the opportunity to do something better. With the advantages of digital technology, greater support for health club members is easy to facilitate and an environment where people can learn, sweat, and succeed, Taking a step in that direction however will require that health club owners adopt a view that places greater value on their members and staff instead of their equipment and amenities. Empowering the staff to support the members in realizing the aim of why they joined in the first place will create better success for everyone. Your gym membership is only a good deal if it can deliver results you are happy with. How many floors it has, how many treadmills, neon lights and shiny equipment dont mean squat if the staff cannot teach you an effective fitness lifestyle.

About the Author


Mario Hostios is a certified personal trainer in Los Angeles, Ca. To get more Mario, free e-books, and audio, go to www.livefitla.com.

www.FitnessExpertNetwork.com

- 1411

How to Add 30 Years to the Prime of Your Life!


By Mario Hostios
At the dawn of the 20th century the averaged projected lifespan of an American citizen was 47 years. Through improvements in our standard of living and treatment of disease we have added 30 years to that number in the past 100 years. Living has gotten easier and disease can be managed. This is a good thing, however we are beginning to notice that something is still missing. Ironically, this extra thirty years of life have been added to the end of life. We are living easier, and living longer, but are we living better? Take a look in any assisted living home and you may be prompted to ask yourself 'If I were in his or her shoes, at what point would I be living or just waiting to pass on?' This article is not about adding years to the end of life (we have already achieved that) but instead about adding years to the prime of your life. Imagine, the prime of your life where you are physically at your best and mature enough to make the most of it. Now imagine that time lasting not just 15 years, but instead 45. How can we do this? Well sorry to disappoint you, but the complete answer isn't going to fit in this article. However, I can tell you the direction of practice is a lifestyle that seeks to optimize and preserve the two things that precede all the physical degeneration that we hate. This means exercise, nutrition, and lifestyle and no, the effort to learn and practice cannot be delegated like trips to the dentist. You must do the brushing and flossing for yourself. Two keys to keeping the door to the prime of your life open! Everything that you ever heard anyone complain about in terms of their physical well being can be traced to negative changes in one of two things. Yes I know that is a bold statement. It's true. From how one looks, to how one feels, and all the so-called ravages of old age, all of these things are expressions of progressive imbalances in posture and metabolism. The difference between a man or woman in their prime and one near the end of life is posture and metabolism. Think of an aged person. What is the picture? Stooped, shuffling, and in pain. In other words, bad posture. They likely will have accumulated excess fat in their body regardless of whether they appear overweight and at the same time will have lost lean muscle tissue. These are indications of an aged metabolism i.e. hormone system. A fitness program that recognizes how to improve and optimize posture and the hormone system is the solution to adding 30 years to the prime of your life. It has to be comprehensive in that is addresses exercise, nutrition, and lifestyle to benefit these two key attributes. It is far more important the types of exercise, nutrition, and lifestyle methods meet the body's needs than choosing the types that you prefer to do. My apologies to those to want to be able to do whatever they feel like doing i.e. "I don't like

www.FitnessExpertNetwork.com

- 1412

weights or the gym, I will walk instead". That won't work. Like it said in the movie Karate Kid, "nature rule, Daniel san, not mine." The most exciting news is that the program to accomplish this already exists, and no, it doesn't take a monastic lifestyle to do it. Think of it as a physical education course, the one you should have got when you were in school. Invest in learning how to take care of your body. What would you think of someone who never brushed or flossed his or her teeth but did go the dentist every six months? Think their teeth would look good or last long? Why is that any different from someone who doesn't exercise (or exercises poorly), eats whatever, and it totally ignorant of how to care for their body, but does go the doctor when they are sick? Going to the doctor is good, but aren't they missing the other half of the equation? That other half of the equation is the solution to adding 30 years to the prime of your life. Everyone will benefit from a fitness program, but only those who take action will. Make a decision and take action, your life is waiting.

About the Author


Mario Hostios is a certified personal trainer in Los Angeles, Ca. To get more Mario, free e-books, and audio, go to www.livefitla.com.

www.FitnessExpertNetwork.com

- 1413

The Five Elements To A Dynamic Body


By Mark H. Saunders
Dynamic Bodies, the Tucson personal trainers, realize far too many people put too much effort into the wrong things. To truly achieve a dynamic body the right amount of effort must be put into the right things. These things may or may not produce at best a small amount of progress. Yet these same people spend little effort making sure they are taking care of the basics-the things must be in order for physical progress to occur. When maximized doing the basics can produce astounding changes! Maybe its human nature to get caught up in the trees and lose sight of the forest. I dont know, but I do know this is the primary reason many people never reach their full potential. Dynamic Bodies, the Tucson personal trainers teach The five elements to a dynamic body. This is a guideline for thought and action. It can enable you to stay grounded in the most important aspects of physical progress. Mind Supplements Recovery Nutrition Exercise First lets look at an overview of the five elements. 5 ELEMENTS OF A DYNAMIC BODY TRAINING- Almost everyone thinks they know how to train after a year or so of working out. In reality, the more you learn, the more you discover what you dont know. As much as I pride myself on my passionate search and discovery of training methods, it has taken me years of study and commitment on a daily basis. Each year, I find out how much I didnt know during the previous years. Become a student and realize that there is always more to know. Never be ashamed to say I dont know. Dynamic Bodies trainers, i.e. the Tucson personal trainers dont know everything. There is always MORE to learn. NUTRITION-There is basically two different types of foods. They are micronutrients and macronutrients. Micronutrients are the vitamins and minerals. Macronutrients are your proteins, carbohydrates and fats. If you are building a house you would need the right amount of bricks, woods, nails and cement. Too many of these materials would be too much and would be a waste. Too little and you wouldnt be able to build your house. It is the same with your body. It needs the right amount of micronutrients and macronutrients to become what you want it to be. Dynamic Bodies, the Tucson personal trainers will teach you the right amount for you.
www.FitnessExpertNetwork.com - 1414

RECOVERY-When exercise is performed, impairment occurs. We cause damage to the connective tissue, muscle fibers and drain energy reserves. This damage occurs so stimulation and improvement can take place. Recovery is when the body repairs, overcompensates and improves as a result of exercise. This results in strength gains. Exercise provides the stimulus for progress. Recovery and nutrition allows the body to produce the results. Dynamic Bodies the Tucson personal trainers will help educate you about recovery for your body. SUPPLEMENTS-There are basically two different types of supplements, nutritional supplements and enhancement performance supplements. Nutritional supplements make it convenient to get in our required amount of nutrients. Examples of these would be vitamin/mineral supplements, meal replacement shakes, protein shakes and bars. Enhancement performance supplements are taken to enhance performance. They are not to be confused with nutritional supplements. A good example of this would be creatine monohydrated. This supplement is used widely for its strength enhancement qualities. Dynamic Bodies the Tucson personal trainers will help you decide which supplement program is best for you. PSYCHOLOGY TECHNIQUES - Learning to tap into your mind/body relationship is one of the more difficult areas of the Pyramid of Physical Progress. However difficult the struggle may be to unlock the door, the results will more than make up for the frustration encountered in the years of persistence it takes to master this great resource. Simply going to the gym and exercising without any previous mental preparation is like trying to run uphill. Likewise, going from set to set and exercise to exercise without being focused is like adding a stiff wind to that uphill grade. Knowing that this mind/body relationship does exist and making a true effort to learn and apply how it works is the first step towards results. It wont be long before people are using visualization and guided imagery, which have been proven to be highly effective at enhancing many of the aspects of physical performance/progress. It has been our experience that most people need help with basics first. Dynamic Bodies, the Tucson personal trainers will help you get started with the basics, exercise and nutrition.

About the Author


Mark H. Saunders is a certified trainer and owner of Dynamic Bodies personal training in Tucson Arizona. His website is http://www.thetucsonpersonaltrainer.com.

www.FitnessExpertNetwork.com

- 1415

Drug Companies Thrive When You Are Sick


By Mark Mogavero
I have a question for you: Why do Pharmaceutical companies spend billions each year in advertising their products to the American public when their products are not available without a prescription from a doctor? Think about that for a moment, because it is a very important concept to understand. Why would a company want you, the patient, to ask your doctor about a particular drug? Is it not the doctors responsibility to prescribe the correct medication for you without any outside influence affecting the doctors decisions? Why do you have to ask someone for a free trial of a prescription drug? The Journal of the American Medical Association featured a study in its April 27th, 2005 edition concerning the ability of prescription drug advertisements and the influence they may have on patients requests for medication to their doctors. In the article entitled Influence of Patients Requests for Direct-to-Consumer Advertised Antidepressants (http://jama.ama-assn.org/cgi/content/abstract/293/16/1995), a randomized trial was used by crossing two conditions, major depression or adjustment disorder with a depressed mood. The participants made 298 unannounced visits to physicians with 3 request types for brand specific medication, general meds, or no request. Heres the conclusion: Patients requests have a profound effect on physician prescribing in major depression and adjustment disorder. Direct-to-consumer advertising may have competing effects on quality, potentially both averting underuse and promoting overuse. While I do understand that this is a relatively small study in terms of numbers, the setting for the study was offices of primary care physicians in Sacramento, CA; San Francisco, CA; and Rochester, NY. I guess the drug companies have an effective marketing campaign. Must be nice to have over half of the nations population on prescription drugs. Money. Year in and year out, Pharmaceutical companies rank near the top of the list of most profitable companies. We get sick, they get paid. Our cholesterol is a little outside of the so-called acceptable range and they get paid. You eat spicy food, they get paid. It goes on and on. These companies thrive when you are sick. What is their incentive to help you get healthy, so you dont rely on their products? Its a question that I have never seen addressed. The pharmaceutical industry has become the most powerful lobbying organization in Washington, and each year companies are producing dangerous products that cause thousands of deaths, and whats being done about it? You guessed it, nothing. I was perusing (great word, if I might say so) a recent health magazine, and I read an ad for a product designed to relieve migraine headaches. I occasionally suffer from migraines, so this is a product that may be of help to me when symptoms arise. The ad
www.FitnessExpertNetwork.com - 1416

tells me to see the important information on the reverse, so I flip the page over, and begin to read. Here are a few of the statements: Question: How does IMITREX work? Answer: How IMITREX works is not completely understood. Some of the side effects listed: pain or tightness in the chest or throat when using IMITREX. If this happens to you, discuss it with your doctor before using any more IMITREX. If the pain is severe, or does not go away, call your doctor immediately. Shortness of breath; wheeziness; heart throbbing; swelling of the eyelids, face or lips; or a skin rash, skin lumps, or hives happen rarely, but if they happen to you, tell your doctor immediately. Do not take any more IMITREX unless your doctor tells you to. These were just a few of the side effects listed, and I printed them in their complete statement, so I am not paraphrasing (I hate when people only give you the bits and pieces of a story so they can give it their own twist). With this product, it seems like the cure is a hell of a lot worse than the disease. Migraines are painful enough, I dont need my chest and throat to hurt as well. I need to breathe, dont need my face to swell, or to break out in hives. And the fact that they really dont know how their own product works is a huge red flag. Think about that, pills that are administered, but not understood. Im sure they have done testing, and they have FDA approval to administer the drug, but lets get real here. If a product caused the same type of conditions to occur in a person, but it wasnt a prescription drug, the media would be all over it and the company would be told by consumer advocate groups to remove the product from the shelves immediately. Does Ephedra come to mind? I cannot, for the life of me, understand why Ephedra was removed from the market. I am not saying it is not dangerous or potentially harmful to those who misuse it. In every single case where Ephedra was found to be a contributing factor in a persons death, the concentrations found in the body were a result of an overdose, an intentional misuse. Ive read much of the material surrounding these deaths, and in each case the dosages required to match the levels found in the blood were several times the recommended dosage provided by the manufacturer of the product. Should Tylenol be taken off the shelves because people choose to overdose on it? How about Nyquil? How about Vioxx? As of the writing of this book, the FDA has yet to pull Vioxx off the market, although reports indicate it may be responsible for 50,000 deaths. Let me repeat: 50,000 DEATHS!!! I may be off on a little tangent, but if you think the FDA really has your health interests at heart, think again. Its all about money. The following is a quote from the FDAs website concerning approval of FDA Regulated Products: FDA reviews the results of laboratory, animal and human clinical testing done by companies to determine if the product they want to put on the market is safe and effective. FDA does not develop or test products itself. The Agency does this pre-market review for new human drugs and biologics (such as vaccines, blood products,
www.FitnessExpertNetwork.com - 1417

biotechnology products, and gene therapy), complex medical devices, food and color additives, infant formulas, and animal drugs. FDA has streamlined its review process for medical products in recent years to help speed important new treatments to patients. For example, the average review time for an innovative new drug is now only 6 months, and some have been approved even faster. (http://www.fda.gov/opacom/7approvl.html May 26, 2005) If I read that correctly, I am to understand that the FDA relies upon the company to prove that its product is safe? Sounds to me like there is some room for negotiation when a company really wants to get a drug to market. The fact that the FDA is proud of being able to approve drugs in six months or less is downright frightening. I know there is a lot more to this process than I am addressing here, so dont blast me. But I think I was able to point out some really alarming features of the FDAs approval process. If this is an agency whose responsibility it is to keep dangerous foods and medications out of our bodies, and they rely upon the companies who are trying to profit from the drugs they are submitting to the FDA to prove they are safe, how can we place a lot of faith in FDA approval?

About the Author


Mark Mogavero is the owner of Dynamic Personal Training, located in Verona, NJ. His website is www.dynamicpersonaltraining.com

www.FitnessExpertNetwork.com

- 1418

"Intention--Getting What You Want"


By Mason Ryan McClellan
The mental side of training is one that is often given lip service. Usually focused on the "feeling the muscle" aspect, this glossing over of the mental side will leave you lacking. The true mental side of training is the key to unlocking some of your latent potential. Mason's article on the "want" involved in your training is an excellent example of the true mental side of training. "Want" will direct your training efforts. And as stated in the article, you give power to what you focus on. Intent, want, focus, drive are all aspects of training that lead and direct our results. Do yourself a favor and read this article and determine - What is your want? -Brett Jones, CSCS, SRKC It is important in life to use our lessons learned for further progress. Many people reading this are kettlebell junkies, training enthusiasts, and addicts. There is not a day that goes by where one of us has not had a new personal record or substantial progress in our lifts. We are on a journey of accomplishments. There are many reasons for our achievements. We could say it is the Forum, a hot insight from Pavel, trial and error. Though, none of these are wrong, the real reason is because of our true want for the outcome and it is the result that makes us feel good. This definitely tracks on the psycho-babble path, but follow me for a moment. Let's take a 75 pound military press, for instance. In my quest to get that blasted thing above my head did I ever think about why I wanted the lift. No. I just set out to get it done. Guess what, it happened! Sure there were many steps and tweaks to my form and questions that I asked to get to the end result. Yes, they are significant, but only to the effect that none of if it would have mattered a damn unless I wanted it to happen. It made me happy! That is all there is to it. I had a training goal in mind and accomplished it. Simple. Wow, great Einstein. Let's ponder the alternative. I need to lift that thing because Billy did, or Rob Lawrence didI don't want to drop it on my footI want to be stronger (because I don't want to be weak). These alternative desires are counter-productive. If I worry about what Brett Jones, Mike Mahler and other training mutants can do-I no longer have true want-just envy. That mindset isn't going to lead to progress. We can all come up with a concrete what (objective goal), there are a million hows (training routines), but here is the kicker why (it only comes from within-the want). This is why we gireviks are successful day-in and day-out with our own progress. We see phenomenal milestones made by others and these milestones help motivate us. However, when it is just you and the bell, focus on staying true to your own wants-and you will succeed. Your why and your intent is very powerful.
www.FitnessExpertNetwork.com - 1419

This really doesn't have to be drawn-out into a huge philosophical dissertation. Kettlebells are great and effective not only for the exercise factor but in the life-lesson. They don't allow us to contemplate the negative. We just do and do some more until we accomplish the mission. Other facets in life make it easy to play the comparison game, or the should-be game, or the masking-game. I don't see that in my fellow gireviks, some days are better than others but progress is always universal. Here is where the crossover comes. Kettlebells model life. They are really no different than a job, house, or relationship. They are all just things--objects. But we don't usually approach them the same internally-but intent is everything. Whatever your inner-self wants is what it gets. Good, bad or ugly. You give power to what you focus on. So focus on your successes just as you would for a kettlebell session. I can do different kettlebell lifts or variations until the cows come home and get better-everyday. There are a limitless number of small success you can find. If you know what your gut is telling you about the reason and it makes you feel good on its own merits, that success is yours. Power to you all, now go train.

About the Author


Mason Ryan McClellan, is recognized as an expert in kettlebell training for fitness and weight loss in the Twin Cities, MN. You may masonm74@yahoo.com for any training questions and concerns.

www.FitnessExpertNetwork.com

- 1420

3 Fundamentals to Transform Your Body


By Matt MacLeod
All across America people join gyms, mostly hoping to lose weight and tone up, hoping that this will be the magic and permanent weight loss. What remains an interesting phenomenon is that few have much of a plan on how to achieve this goal. I am not saying they dont have good intentions. Some probably have been told by their doctors to lose weight or they will die. Dont believe me? Start noticing the people around you in the gym. If you belong to a public gym, see if any one these apply. Are the majority of people using the cardio equipment or are in a cardio/ spin class? Others are probably doing some form of abdominal exercise. Guys typically gravitate towards the bench. Women normally do some form of leg or triceps exercise. Now, before you say, well, duh, watch them over the next couple of weeks. How many keep doing the same things over and over, without making significant progress? How many are continuing to just doing the same handful of exercises over and over? From what I have seen in my own gym, except for a very small handful, I would bet most. Maybe you know someone like this. Would you begin a huge project with out any planning and hope that everything will come out ok in the end? Well, you might if you really didnt care about the end result or how long it takes to get there. This is the approach that too many people have when it comes to working out in the gym. Finally, most give up out of frustration because they cant figure out why its so hard to lose weight and build muscle. Unfortunately, most give up feeling even worse than when they started because they never understood how to get in shape in the first place. Getting in shape is simple, but not easy. Simple because on a large scale there are only three things you have to do to get in great shape and have a great body. Well, actually there is a fourth. Assuming all responsibility for your success, this is a crucial element most miss. First, you must sensibly. Second, you need a moderate amount of cardiovascular conditioning. Third, focus on building muscle. What is not easy is that you are going to have to make changes in your lifestyle. Creating new habits can be difficult. Initially a lot of what is going to take places is more mental than physical. As you get the ball rolling, you will start seeing results, but not as fast as you may want. During the first few weeks or months, temptations such as short cuts become very appealing. We start looking for the quick fixes. There are numerous unscrupulous supplement companies promising you overnight success. I can tell you from experience that most of these products dont work. Many people believe that with their diet, everything has to be strict, controlled and difficult. Following the belief that you need to take in less calories people often believe that this means taking in a lot less food. Often times you will actually eat more food than you are used to. Eating supportively for you body, does mean eating less junk food. True.
www.FitnessExpertNetwork.com - 1421

Most are surprised how far calories go. I tell my clients, you need to eat about every 2 to 3 hours a meal consisting of a lean protein, fibrous vegetable, and healthy starch. By healthy I mean anything that has not been processed or enriched. After a few days you will find you have more energy that you ever did before. Your energy levels will remain high and constant throughout the day. Not to mention that body fat will begin to come off your body. Let me mention that it is body fat you want reduced, not just scale weight. The scale will not tell you the difference between water, muscle or fat. As clothes fit better, even if you see an increase in scale weight, be assured that you are making improvements. That is if you follow the concept of supportive eating, a healthy regard for building muscle, and moderate aerobic exercise.

About the Author


Matt MacLeod is a certified personal trainer and martial artist located in Atlanta, GA. His website is www.BodyDynamic.org

www.FitnessExpertNetwork.com

- 1422

No Excuse for Excuses


By Matt MacLeod
Even though obesity is at the top for preventable causes for heart disease, it still amazes me how many people make excuses for not working out. We think that the cure is going to be found in a magic pill or some fad diet plan. Please wake up. What most people fall for is some slick marketers advertisement promising that all you have to do is follow a simple diet plan or take a couple of supplements and voila, you will have the body of your dreams. They tell you that the results come quick and easy. That you dont have to do much exercising, and the results will be overnight. I hate to be the one to wake you from this dreamland, but some one has to do it. Real results come from taking responsibility for the results you get. Not hoping for the weight loss fairy to christen you with her magic wand. Results, not excuses are what will create the body you desire. One of the most prevalent excuses is that you have no energy to work out. . Although counter-intuitive, the reason you dont have energy is not that you are tired from work. The reason you are tired is that you dont exercise. The human body will adapt to the environment that it is placed in, Think of it like this. You have an internal storage tank of energy to created to accomplish the tasks it is given. As you begin to exercise, the body will reallocate its energy reserves to be higher since the demand of work is greater. Dont exercise, sit around watch TV, and unless you have an incredibly active job, watch how quickly your energy levels will plummet. Other people are quick to point out that exercise is boring. This true is wrong. Exercise is simply physical activity. Many times people think of exercise as nothing more than lifting weights and running on a treadmill, over time, yes this can get boring. Want to know a secret on how to make it exciting? Find something physical, you enjoy. Although weight training has been a way of life for me, I too would get bored just lifting weights day after day. However through a love of martial arts, I have come to realize that weight training is a tool to allow me to get better. For other maybe you prefer tennis, dancing, or even golf. Find something you enjoy and find ways to make yourself better. By challenging yourself and creating specific goals, you stave off boredom. I hate being sore. Unless you are a masochist, so does everyone else. Consider this through, not working out makes you hurt even worse. More and more Americans suffer from chronic back pain. The culprit is lack of movement and lack of exercise. If you sit at a desk for the majority of the day and then go home and watch TV for a couple of hours, you body loses flexibility. Low back pain, unless injured, is generally caused by two major factors. Tight hamstrings, the back of your legs, and weak abdominal muscles, contribute to low back pain and discomfort. Now if you were to place a pillow under your knees when you go to sleep to help alleviate low back pain, you are creating a recipe for disaster. Notice that for the entire day you hips are for all means and purposes in the same position. Lack of flexibility comes from not moving. By you hips being locked in the

www.FitnessExpertNetwork.com

- 1423

same location around the clock, it is a fact, you are going to have low back problems some time in you life. No matter what excuse you may give, ultimately people understand the need for exercise is paramount. Excuses, plain and simple are just give a way to give you an out. Isnt it now time we drop the excuses, refocus, and get focused on having the body we truly desire?

About the Author


Matt MacLeod is a certified personal trainer and martial artist located in Atlanta, GA. His website is www.BodyDynamic.org

www.FitnessExpertNetwork.com

- 1424

Reality TV is Doing a Disservice to Audiences


By Matt MacLeod
Todays most popular exercise shows are sending out the wrong message about how to lose weight. Although I am a huge reality television show fan, how is it that shows like The Biggest Loser and Celebrity Fit Club are continuing to be on the air waves? Being that I am a fitness professional, shows like this continue to piss me off. They are sending the wrong message to the audience and are the biggest piece of crap in existence. Weight loss shows, in my not so humble opinion, are the reason that people remain fat! Dont believe me? Lets take a look at the shows premise. Individuals or teams (in the case of CFC) do exercise, and they do diet, but what is the goal? For the contestants to lose weight. Now I can hear you telling me, I do want to lose 20 lbs. I hate how I look. In fact I can hear some of you asking, Why, as a fitness professional, are you telling me that weight loss is a bad thing? I want to hire a trainer to help me lose weight. Matt, youve gone off the deep end. Let me stop you before I get you confused about what I am really saying. While I said the shows goal is to lose weight, I didnt say that losing weight is a bad thing. The difference is more than semantics, the difference that a persons focus should not be to lose x amount of pounds. If all they were meant to do was lose weight, they could sit in a sauna for 6 hrs and lose weight. What the show should emphasize is fat loss. However, this is not the case Muscle weighs more than fat; water weighs more than fat. Fat takes up more space than either. In fact you can be doing a diet perfectly, exercising correctly, lose body fat and still gain weight. Often times I have seen people on these shows have an increase in weight and are confused as to how they gained weight. Then they are told that they must not be following the program correctly. Yet once you understand that muscle weighs more than fat, it is clearly easy to see how this happens. There is something else that is often over looked in the race to lose weight. You need to gain weight to lose it. No, I am not talking about yo-yo dieting. It comes back to the premise that you need more muscle mass. Muscle mass is active tissue. To maintain more muscle mass, the body must continue to burn more calories, in essence speeding up your metabolism. Along with building muscle and in order to maintain it, one must learn to eat in such a way that the body builds muscle and releases fat. Weight loss has unfortunately become synonymous with dieting, or more so - calorie depravation. Depriving the body of nutrients and calories will put the brakes on a persons metabolism. Along with slowing down the metabolism your body will enter a starvation mode, read lost muscle and store fat. Which explains why when people come off a diet,
www.FitnessExpertNetwork.com - 1425

they gain a lot of weight in a hurry. Your body has been thinking, Im starving, I must store food which is fat. Consider this for a second. Is losing weight really why you want to work out? When was the last time you woke up, jumped out of bed and said, I can wait to lose 20lbs? Think about it. Is it really the lower number on a scale you want? Or is it that you want to feel vital, alive, with a tight toned body? If you are really honest, isnt it the later? If these shows were actually going to benefit and inspire the audiences they cater to, they need to focus on fat loss, not weight loss.

About the Author


Matt MacLeod is a certified personal trainer and martial artist located in Atlanta, GA. His website is www.BodyDynamic.org

www.FitnessExpertNetwork.com

- 1426

Could Your Overall Negative Outlook Be Undermining Your Weight Loss Attempts?
By Dr. Michael J. Norwood
Having trouble with weight loss? Do you struggle with trying to lose additional body fat? Is your fitness level lower than it really should be? Is your energy low all the time? Okay here's your challenge for the next seven days: avoid any form of complaining, blaming, justifying, projecting or negative self-talk. Sounds simple, right? Are you up for the challenge? Do you think you can do it? You might be wondering, 'What does this have to do with my weight loss attempts anyway'? The answer is both subtle and simple: Your thoughts lead to how you feel and how you feel ultimately leads to how you respond and act throughout your day (e.g., to exercise or not to exercise?). Finally, your actions (i.e., patterns or habits) determine your RESULTS for better or worse. In essence, how you think about you and your world invariably determines every outcome in your life: quality of relationships, financial matters, career decisions, personal development, spiritual growth, and, yes, your weight loss attempts. What recent research has suggested is that happier, more hopeful people, over time, tend to be healthier than those who are chronically unhappy and less hopeful. That is, mood states may, overtime, positively or negatively impact immune function, cardiovascular function, and endocrine function, as well as the brain itself which have profound implications for overall health, including weight loss. Here are a few self-defeating outlooks and ways to redirect this negative energy so that you can stay on the right path to proper weight loss and being as healthy as you can be for you and your family for the rest of your life: Complaining: When you are afflicted with this form of non-productive stinkin! thinkin!, STOP immediately, ask yourself, 'where am I going with this and how does this help the situation'? First relax and then redirect your thoughts to solution-oriented ideas that create win-wins for everyone involved. Oh yeah, and if your friends or family members are chronic complainers either deal with their complaining right from the start or disengage completely. That is, don't entertain or tolerate their debilitating attitude. Instead, confront or run as fast as you can in the opposite direction! Justifying: This non-supportive outlook enables one to shift focus away from the real source of the issue and shift it onto some external source. For example, one might state, 'I
www.FitnessExpertNetwork.com - 1427

can't lose weight because I have 3 small children, a full-time job and no real time to do anything for myself like exercise. It's just too much work to lose weight. Besides I still look okay.' How disempowering is this statement? While life certainly presents numerous challenges, the real issue might be time management or prioritization. If this form of pessimism challenges you and prevents your from losing weight, examine your life, (namely time and values) more closely and prioritize your life around things that really matter like your health and well-being. Blaming: I once read that when you blame others, you give up your power to change, to truly improve. Blame and projection are similar to justifying in that the real source of the issue is often neglected and therefore problems are rarely resolved. When you blame, you deny responsibility. Nobody wins and nobody grows, namely you. The solution: if you've offended someone in some way own up to it through sincere apology and by all means forgive yourself for being a knucklehead. Also, if someone has offended you, forgive the person and move on. When you truly are sorry for some transgression and when you truly forgive, you free yourself up to be you and not some faade walking through life with a chip on your shoulder blaming others for your shortcomings. Now that's true power! In summary, how you look at your world determines all of your results, including your approach to weight loss and overall health. If you struggle with non-supportive thoughts, practice the elusive art of maintaining proper perspective so that your thoughts are channeled to benefit you. Do the best you can where you are with what you have, and get into the habit of regarding yourself in a way that empowers you instead of in a way that diminishes your capacity to achieve and lead the life you deserve. It's been said that when you change the way you look at things, the things you look at begin to change. Begin treating yourself with unconditional positive regard and watch your world change in ways previously unimaginable.

About the Author


Dr. Michael J. Norwood, NSCA-CPT is the Founder and President of Dynamic Edge The Peak Fitness Professionals, and is a highly sought after fitness and peak performance consultant specializing in teaching busy professionals and their families how to effectively incorporate fitness into their busy lifestyles. He also helps athletes of all levels compete consistently in their ideal performance state by combining and applying his vast knowledge of sport-specific training and performance psychology to each training session. Visit: www.lasvegaspersonaltraining.com

www.FitnessExpertNetwork.com

- 1428

6 Ways To Ward Off Heart Disease


By Michael Reyes
Now that more information is being made available to the general public on heart attacks, we know that it doesnt matter if you are male or female to have one. In fact, chances are pretty good that you might be a candidate for a heart attack if you are overweight, smoke, don't exercise, have high blood pressure and/or high cholesterol. Additionally, you dont even have to be overweight or even a certain age. You may say, so what? We all are going to die some day. Lets face it, theres a wide variety of things that can affect the condition of our heart and lungs like, well, anything we do in excess. Lets take a look at some potential problems: Dont forget high blood pressure. The damage can sometimes be irreparable if the blood pressure is consistently high. Some high blood pressure can be treated with medication but must also include a change in lifestyle including a fitness plan. Weighing in next is high cholesterol. Again, there is some medicine that can make a difference, but modification in diet make the biggest impact. Lack of exercise runs hand in hand with heart disease. Twenty to 30-minute daily workouts are imperative for a healthy heart. Lets take a look at some ways to get a healthy heart: Quit smoking. I know first-hand that this is terribly hard to do. I used to smoke at least three to four cigarettes a day. In one of my college classes, Drug Use and Abuse, I learned that nicotine was just as addictive as the top drugs, right up there with LSD and cocaine. I was shocked! Nicotine has chemicals that severely damage blood vessels and deteriorate lungs leading to a failed heart, asthma, emphysema, dizziness and others, and this is only a partial listing. Exercise. If you cannot find the time to exercise for a period of more than 20 to 30 minutes each day, did you know that cleaning house is an excellent way to burn calories? Something else that is often overlooked is spot exercising. This doesnt do much for the heart, or at least not as much, but you can spot train by focusing on various body areas in 10 minute segments and, depending on how fast you do them, it is better than doing nothing at all.

www.FitnessExpertNetwork.com

- 1429

For example, stomach exercises, can actually make a difference to your stomach if you do them every other day for at least 10 minutes. Arm exercises can make a difference in the same sequence and so on. Use stairs instead of the elevator. If you can walk up and down stairs, do it as opposed to riding the elevator. Stop every third step and do a leg raise by lifting up one leg in the position of a crane (the bird) and lifting up and down on the opposite leg for a count of 10 times. Switch legs and repeat. You can see how these compliment in strengthening your heart, not to mention your leg muscles, but would have to be done quickly to get your heart rate up to be considered a cardio workout. Eat Healthy. If possible, take a multivitamin. There are so many to choose from that it is best to buy smaller containers first to see if it is the right vitamin for your system. For example, many vitamins do not set well with my system and have a tendency to make me hungry. When I asked the doctor about this, he said to take the vitamin at night. Try to eat more fiber. Fiber can come in fruits, cereals, oats and plenty of other ways. Try to stay away from packaged foods and if you must grab something unhealthy, at least eat an apple or pear afterward to help absorb some of the fat. Eat smaller meals and more frequently. This is easier said than done. However, if you really make a special effort, it can be done and you will see the benefits sooner than you think. Eliminate Stress. Has anyone ever told you that you were going to die due to a high stress level? Its true. People in the medical fields have noticed that oftentimes in the brief periods, of let's say, just a few weeks, after devastating emotional trauma (like a layoff, being fired, death of a relative, close friend, pet, spouse, and/or bankruptcy, divorce or a huge disappointment), a heat attack occurs and oftentimes, age is not a factor but the stress level is a major contributing factor. Of course, the best alternative to stress is to stop doing whatever it is that is causing the problem in the first place. (Yeah right!) Oftentimes, this is as simple as delegating responsibilities to others. To be able to do this, you have to let go of control and go with the flow. Squash the "perfect" syndrome. You know what I am talking about: perfect project, meal, house, kids, dog, car, golf game, yard, etc. Decide today what you can do tomorrow to make your life, and those around you less stressful and you will have a successful head start into gaining a healthier heart and a healthier life

www.FitnessExpertNetwork.com

- 1430

About the Author


BAM FITNESS CLUB 5139 N Loop 1604 W #104 San Antonio, TX 78249 210-492-3215 bamfitnessclub@sbcglobal.net http://www.bamfitnessclub.com/

www.FitnessExpertNetwork.com

- 1431

Fit For Life: 5 Stages!


By Michael Reyes
We've made our resolutions. Improving your physical condition and appearance usually ranks at number 1 or 2 on most people's pecking order of priorities. But whether beginning a new diet and exercise program, or attempting any type of behavioral modification, most of us progress through several stages before successfully making real change. According to the Transtheoretical Model (developed by James O. Prochaska and Carlos C. DiClemente) there are five specific cycles an individual normally goes through. Identifying what Behavioral Stage of Change you're currently in can help you determine the best strategy to assist in advancing to the next stage, and ultimately to stage five. Stage Strategies 1. 2. 3. 4. 5. Pre-contemplation Stage: not intending to make changes Contemplation Stage: considering a change Preparation Stage: small changes, ready to change soon Action Stage: actively engaging in the new behavior Maintenance Stage: sticking with the behavior change

If you feel you're at Stage 3 or above, check out this great workout. Pre-contemplation Stage If you're at this point in your quest for a lean and healthy body, you need to learn more about the importance of incorporating exercise into your life. Make a list of the pros of physical activity. Talk about exercising with your friends and family members. Get all the facts -- the more research you do, the more you'll learn of the profoundly positive benefits of exercise. Contemplation Stage Increase your chances by addressing your personal love (or at least like) of a certain type of exercise, and stressing the benefits those exercises will provide specifically for you. This is where your subconscious mind connects the dots. Say to yourself, "If I perform activity A, I will experience effect B." Once you realize how powerful this simple process can be, youre ready to move on to the next stage. Preparation Stage Create a plan for your exercise program and set a target date to start. Again, focus on the pros of exercise and how they will directly affect you. Go out and find resources that may
www.FitnessExpertNetwork.com - 1432

assist you. Seek out professional help if necessary. If your Start Date comes and goes, reschedule, but don't let it set you back. Action Stage If you do your homework in the first 3 stages, stage 4 should be a breeze. Most initial dropouts are the result of unrealistic expectations and trying to do too much, too soon. Over-training can be prevented by starting slow, progressing at a sensible rate, getting adequate rest and recovery, and incorporating proper nutrition and hydration into your program. Results will follow. Those who make it through the first few weeks usually fall prey to boredom and lack of variety that effectively challenges them. Disinterest and boredom are much more complex issues that need to be overcome by the seasoned vet as well as the exercise novice. Research, knowledge and imagination are the keys to keeping yourself on track here. Become familiar with multiple exercise modalities instead of always sticking with the same old thing. Maintenance Stage No more than 10 percent of those who begin a fitness program make it through the first six weeks. That's a depressing statistic that needs to be gotten past if you're going to make exercise (and its profound effect on you) an enjoyable part of your life. Here are a few tips to keep you working out over the long haul. Maintenance Stage Tips Shift your focus from the outcome to the process. Instead of setting long-term goals that relate to outcomes such as weight loss, set goals that relate to participation. Set a clear goal for each exercise session. Don't be vague or you're likely to focus on boredom, discomfort or other negative experiences. Practice your concentration during exercise. Mental strategies can help you experience flow, an optimal psychological state characterized by intense absorption in your workout, a clear sense of your goals and a feeling of letting go. Tune into feedback. Take time after your workout session to note how your body felt and what you thought about. Take note of where you are, and where you've been. Appreciate what exercise has done for you, and its endless application in your life. What usually starts of as a goal of weight loss, turns into a lifelong pursuit of a trim, fully functional and healthy body. Identify how ready you are to actually start a new exercise program, and apply the specific strategy that fits your current scenario. Progress through each Behavioral Stage
www.FitnessExpertNetwork.com - 1433

at your own pace, as no amount of pushing before you're ready will do any good. Ultimately, learning to enjoy the process is what makes a fitness or weight loss program stick.

About the Author


BAM FITNESS CLUB 5139 N Loop 1604 W #104 San Antonio, TX 78249 210-492-3215 bamfitnessclub@sbcglobal.net http://www.bamfitnessclub.com/

www.FitnessExpertNetwork.com

- 1434

Startling Information About Your Health


By Michelle I. Cox
Constantly, we are hearing it in the news that there are more people that are obese than ever before. In fact, almost 65% of the U.S. population is considered to be overweight or obese. But at what cost is there to you if you fall in this unhealthy category? To begin, it will cost you about 37.7% more money in healthcare cost compared to someone of normal weight. You will spend more time at the doctor's office due to diseases such as diabetes, high blood pressure, asthma, cancer, and heart disease, just to name a few. If you're an employer think about the cost to you. According to CNN Money, 'one study found that businesses lose $47.6 billion annually due to indirect cost of obesity, such as lost productivity and higher absenteeism among excessively overweight workers.' Interestingly, a health promotion program perceived to be expensive would cost them much less. As an individual, let's go beyond the cost in dollars. The cost of quality of life is far greater. Recently, in Smart Money Magazine they featured an article called Live Long and Prosper. The article talked about 3 components that one must include in their life to 'live long and prosper'. First, you must eat right. This does not mean that you must go on a diet. 'Diet' is a fourletter word. It has a different meaning than it used to. Everyone is on a diet. But if you're on a diet of pizzas, ice-cream, and french fries, you are not going to fair as well as a person on a diet of raw vegetables, fruits, and lean meats. We have heard every thing is to be blamed. Dr. Atkins says its carbohydrates. Others say it's fat. However, it appears to be all the above. It seems as if it doesn't come from a box, a plastic wrapper, or through a drive through window, no one will eat it. The truth is, that moderation, variety, and balance are the key elements. It's 'okay to have you cake and eat it too.' That's only after you eat what is naturally grown as the staple of your meal plan. You need these natural foods to fight obesity, cancer, heart disease, and many other diseases. The second component that you should incorporate is cardiovascular exercise. This does not mean to do the 'mall paced walk' you so often see on the sidewalk, or of course, in the mall. Instead, you have to walk briskly enough to break a sweat and get the heart rate up. Consistency is most important. Cardiovascular activity should be done 3-5 times per week, at a duration of 20-40 minutes. It should not be based on distance (i.e. 2 miles), but time. Keeping the intensity up will help you burn more calories and improve your cardiovascular health.

www.FitnessExpertNetwork.com

- 1435

Last, but definitely not least is weight lifting. Unfortunately, this component is most often overlooked. Most people are either intimidated, fear that it will 'bulk them up,' or simply don't like the thought of lifting weights. Yet, it is the only form of exercise that helps you burn calories at rest. Cardiovascular exercise helps you burn more calories as you're doing it, but weight lifting helps you burn more calories as you are sitting behind that desk. This is due to increased muscle tone. Three additional pounds of muscle can help you burn an additional 10,000 calories a month! Weight lifting should be performed 2-3 times a week, involving all major muscle groups. It can prevent and decrease obesity, osteoporosis, arthritis, injuries to joints and muscles, low back pain, and so on. Before beginning a weight loss program, consider going to your physician for a stress test and check-up first. Do it for the right reasons. To feel good about yourself, improve your quality of life and health, and save money. They say, 'Patience is a virtue.' Stay committed and set realistic goals. And, most important of all, don't wait another day. Start now!

About the Author


Michelle Cox earned her Masters of Science in Exercise Physiology for Northeastern University. She is the owner of Fitness Together in Cohasset & Duxbury, MA. Michelle has helped hundreds of clients achieve the health and fitness goals. You can learn more from her website http://www.ftsouthshore.com

www.FitnessExpertNetwork.com

- 1436

"Inner Fitness: Beyond Sports and Exercise"


By Paula Jager
Fitness through sport and exercise is much more than a battleground for war against an opponent, clock or other external concerns such as excess body fat. Inner fitness views exercise as an arena for the battles within; where your discipline for exercise/proper nutrition cannot be separated from the search for life's truths. During physical training we can experience something deeper than just the burn of working out. If we avoid fixating on winning the game, scoring the goal or building the perfect body we give our mind and spirit a boost as we stare in the face of our inner concerns of fear, fatigue, failure, patience, perseverance, confidence and self doubt. Fitness can transport us to a new level of awareness where all of our external successes are mere reflections of the victories within. Workouts become tools for personal transcendence as we get to know ourselves, test our limits, gather inner strength and build physical vitality. If we exercise our psyches while we work our bodies, we will achieve not only outer fitness but inner fitness as well. External rewards tend to be one dimensional; while we lose body fat, lower our cholesterol and blood pressure, improve function and look better, we also become better people as well. Exercise becomes the means to experiencing a personal potential greater than the physical skills themselves. Although bittersweet, sports injuries and illnesses often drive inner growth through athletic adversity. In Chinese, the word for crisis means both danger and opportunity. View exercise not only as an exploration of your athletic potential but for overcoming the challenges within. Enjoyment in sport is directly related to the alignment of body, mind and spirit. The opponent is yourself and the reward deeply gratifying and personal. In order to achieve your goals in life it will take everything you have physically, emotionally and spiritually to make it happen. Exercising enables you to deal with life more effectively. When you physically stimulate the body be it sports, exercise, martial arts or other forms of fitness you heighten your spirit; when the body is fit you feel good all over. Fitness is a powerful catalyst in learning the truth about life's lessons: discipline, patience, mastery,, sale-reliance and many others. Physical stimulation opens the deep centers of creativity and thought and you are more receptive to personal growth and change. There are many physical pathways to choose from when you begin your journey inward. The important thing is to begin and go at your own pace. Use your sports and physical workouts to become inward bound, away from outer scores and results. It is a process that refuses to yield to demographic boundaries, ability levels and ages. With time and
www.FitnessExpertNetwork.com - 1437

patience you will create a new frame of mind and also a frame of heart. You will be able to hurdle any self imposed limitations and take it to the next level. Test your limits, discover what you are made of physically and mentally and prepare for the game of life while life, itself, becomes a sport.

About the Author


Paula Jager is owner operator of Jaguar Total Fitness located in Tampa, Florida. She has a BS and is an NSCA Certified Personal Trainer. She is also an obstacle course competitor for the Women's Tri Fitness. Her website is www.jaguarfit.com.

www.FitnessExpertNetwork.com

- 1438

"Creating Momentum To Get Fit"


By Pete Piranio
There is a great law of the universe that is simply stated: if you think in negative terms, you will get negative results. If you think in positive terms, you will achieve positive results. Roman emperor, Marcus Aurelius stated it simply, "A man's life is what his thoughts make of it." In other words, believe and you will succeed. I am not trying to be some motivational guru; I'm not trying to push "Stuart Smalley" positive self talk. What I am talking about is creating awareness about your beliefs. I want you to identify your limiting beliefs and proactively change them into beliefs that serve your goals. If you master this skill you will not only achieve your health and fitness goals, but you will have a system for achieving anything you want. Before we go on, let me ask you a question. Did you just rationalize why this won't work for you? Did you come up with an excuse for why you can't lose weight or find time to exercise? If you did, you are absolutely correct! You won't improve your fitness of fat loss goals because you BELIEVE you can't and if you BELIEVE you can't, you won't. "As you believe so is it done unto you." Sound familiar? Our beliefs can be so entrenched in our psyche that we often have negative thoughts and don't even realize it. Often our beliefs come in the way of questions. For example, "Why does this always happen to me?" Or "Why can't I get motivated enough to start exercising?" A belief isn't a "thing", it is a feeling. When you feel certain, you will find a way to make it happen. If you feel uncertain, you won't even start because who wants to fail. The only way you can be certain you will achieve your fitness goals is by changing your limiting beliefs and creating absolute certainty that you will. If we tell ourselves something over and over again with enough emotion, it will become our belief. On the flip side, if you are absolutely certain about your limitations, then you have a problem! Don't continue to look for the latest and greatest solution, fad or gimmick. It is not the answer and will only reinforce negative beliefs about your inability to be successful. Right now, you need to recognize that the fad diets, exercise gizmos or 30 minute circuit centers are ineffective technologies and that is why you failed. It wasn't you, get rid of those negative beliefs right now. The answer is a well design and planned exercise and nutrition program. Seek the right guidance, get the right plan, get rid of limiting beliefs, and develop a new mindset with beliefs that get you closer to your goals. If you are a client of Fitness Together, you have the right plan. You only need to make sure your beliefs are not stopping you from getting into those jeans you like so much!

www.FitnessExpertNetwork.com

- 1439

Let's look at some of the most common limiting beliefs and what changes we could make to get us closer to our goals: 1. "I know I am at an unhealthy weight. I never exercise, but I want to" First, simple wants and desires usually don't provide lasting incentive A goal is only made when it must be done! What belief can you have that makes it a must? New Belief: "I am losing years off my life everyday that I don't exercise." 2. "My weight's not that bad yet" If you believe it is not that bad, you are assuring yourself it will get worse. Your belief is saying you are certain it will get worse and then you will make a change. What belief can you have that makes it bad enough now to make it a must to change? New Belief: "My body is a reflection of how I view myself and my life." 3. "It takes too much time" or "I don't have enough time." This is a classic statement, but do you really believe that the most important asset we have, our health, is not important enough to devote time to? This ridiculous thought alone should make someone change this belief! This is a big one for many. So big, I feel obligated to give an example of a positive belief: "I must take the time for myself everyday because it gives me more energy to give more to (my family, business, church, etc.)." 4. "I don't have the willpower" Willpower is a feeling. What belief can you have that gives you enough emotional "Willpower"? New belief: "It's just as necessary to exercise and eat healthy in order for me to be successful in other parts of my life." 5. "Food helps me relax and feel good." New Belief: "Food is nourishment and not something to get feelings from." After reading these examples some of your limiting beliefs may have surfaced or maybe some of the examples resonated with you. What is very important in shaping your new beliefs is not to use "softeners". In other words, make it a must and give it some emotional juice. For example, "I will never love myself unless I love my body" or "Exercise is the fuel that gives me confidence." Remember, if you tell yourself something long enough and with enough emotion it becomes a belief. If you have read my previous articles you also know that a key to achieving your goals is Massive Action. Action today, not tomorrow or when I have time. Action right now! Here is your first action to changing your beliefs and therefore changing your body: First, grab a pen and paper. Write down what current limiting beliefs you have that are stopping you from exercising, losing fat, eating healthier or whatever your goal is. Write at least four limiting beliefs. STOP! WRITE THEM DOWN. Okay, now write down at least four new beliefs you will have; beliefs that will give you absolute certainty. I want to congratulate you if you did this simple exercise because you just did what many won't do. You took immediate action. Repeated actions create
www.FitnessExpertNetwork.com - 1440

momentum and momentum gets results. Keep the momentum moving and schedule a time to read, memorize and reinforce these statements until they become your new beliefs! Get absolutely certain you will succeed and GET GOING!

About the Author


Pete Piranio is the owner and fitness consultant for Fitness Together in Delafield, Brookfield and Wauwatosa Wisconsin. He holds a Bachelor Degree in Fitness Management and Business Administration from Carroll College in Waukesha Wisconsin. He is by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist. He is also Editor and Publisher of FT Magazine a fitness and lifestyle magazine. He has been an expert contributed to numerous books and publications. Additionally, he is a speaker and consultant to Fitness Professionals throughout the United States. He can be contacted through his website www.fitnesstogether.net

www.FitnessExpertNetwork.com

- 1441

"Get Leverage To Get Fit"


By Pete Piranio
Have you ever procrastinated on an office project or put off cleaning your garage? Why do we do this? Why do some people put things off to the last minute? The answer to these questions is also the secret to achieving your health and fitness goals. Knowing the answers will get you the leverage you need and the results you desire. The answer is found with what I like to call the "Two Ps" or pain and pleasure. Human psychology tells us that we naturally want to avoid pain and are attracted to pleasure. This may seem obvious, but what is not so obvious is the battle between pain and pleasure. The questions I posed demonstrate how we often avoid the pain associated with starting a work project, cleaning the garage or anything that doesn't offer us enough pleasure to trigger immediate action. The fact is we do not associate enough pleasure with completing these projects and therefore are not overly enthusiastic to get started. I don't mean physical pain, but the undesirable feeling we associate with having to do a particular task, change a habit, making a decision or even just thinking about how to do something. Anything you struggle to motivate yourself to do is most likely due to you associating too much pain with the process. This is the biggest barrier to fitness and fat loss success for many. They associate too much pain with the process of exercising or changing their nutritional habits. They have not created enough pleasurable thoughts about how great they will look or how much energy they will have to play with their kids. On the other hand, we can also utilize pain to our advantage. For some, an effective strategy is to associate enough pain to not acting and therefore action is the only option. It may be the painful thought of having to wear a swim suit on vacation or not being able to enjoy retirement because of physical limitations. The pain associated with this could be enough for someone to stay committed to an exercise program. Either strategy can be effective, but in my experience the most effective strategy for health and fitness goals is the avoidance of pain. People usually do more to avoid pain than they ever will to gain pleasure. What absolutely must not take place is lowering your standards (Oct/Nov. issue of FT Magazine) and saying it is "not that bad". This is avoiding pain through acceptance and ensuring that you will stay the way you are. I am not saying beat yourself up all the time, but it is appropriate to listen to the pain you have and utilize it to create leverage. Before you can create leverage, however, you must decide on what you really want. You must create a crystal clear vision for what you will look like, feel like and act like when you achieve your goal. An effective tool can be visualizing what it will be like when you
www.FitnessExpertNetwork.com - 1442

achieve your goal. Drum up the emotions as if you already achieved your goal. And take the time to write a detailed personal vision for what will be the end result and read this once a week. After reading your vision, establish weekly goals that are in alignment with this vision. Each group of weekly goals will be steps towards achieving your ultimate vision. Both of these tools done repeatedly can create a neuro-associative condition that will guide unconscious decisions supportive of your goals. It's not enough to just say I want to lose 20 pounds. After you have decided on what you want, you must create enough leverage to get yourself going. Desires without leverage are merely wishes and wants. Wanting is not enough to push you towards consistent action that will turn your vision into reality. You will make changes in your life when you see changes as important and urgent. This "must" feeling is developed using the leverage of avoiding pain. I mentioned in last months issue how sometimes this leverage finds us. We have a heart attack or receive some life changing news. Let's not wait until the pain finds us to create leverage. We want to intentionally create our own leverage and be proactive in making positive lifestyle changes. The question is how do we create intentional pain to gain the leverage we need. The following are examples that, if used repeatedly, can create your leverage: 1. Wear an article of clothing that is one size too small and uncomfortable. Possibly a pair of pants in the closet you used to wear. 2. Compare a picture of the skinny you and a recent picture. 3. Write commitment letters to a few people you respect (see sample) 4. Get a personal trainer or workout buddy to hold you accountable to consistent exercise and health nutrition. Utilizing these examples may work for you, but the most effective pain triggers are found by asking yourself some tough questions. What is it about my body that I don't like? How long has my weight been a problem? How do I feel about not being able to buy the clothes I would like? The bottom line is that change will only occur when you see change not only as important, but URGENT! Creating urgency starts by leveraging pain to force action and utilizing the pleasurable thoughts of your vision as the icing on the cake. My Commitment Letter Dear Sally, You have been one of my best friends for years now. I trust and respect you immensely. I am writing to ask you for a very important favor. I want you to know that I am absolutely committed to live a healthier life, take off a few pounds, exercise consistently and maintain healthy eating patterns to get vitality back in my life.

www.FitnessExpertNetwork.com

- 1443

So I have made the decision that I must respect myself and never go back to my old ways. I have a lot of respect for you and therefore I am asking you to hold me accountable to sticking with this decision. I want you to call me on it, even in public if necessary. I want you to know that you will most likely never have to do this because I am never going back to my unhealthy ways. Committing to you now will help me follow through on my pledge. I will keep you informed of my progress and when we see each other, you will see my progress. I really appreciate your friendship and support! Love, Jan

About the Author


Pete Piranio is the owner and fitness consultant for Fitness Together in Delafield, Brookfield and Wauwatosa Wisconsin. He holds a Bachelor Degree in Fitness Management and Business Administration from Carroll College in Waukesha Wisconsin. He is by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist. He is also Editor and Publisher of FT Magazine a fitness and lifestyle magazine. He has been an expert contributed to numerous books and publications. Additionally, he is a speaker and consultant to Fitness Professionals throughout the United States. He can be contacted through his website www.fitnesstogether.net

www.FitnessExpertNetwork.com

- 1444

"How To Create Mental Muscle For Physical Change"


By Pete Piranio
When asked what is the biggest obstacle your clients face when trying to lose weight? Many people expect me to say poor nutrition or inconsistent exercise, but when I say "head trash". I get a very puzzled look. What do I mean by head trash? The most common form of head trash you may be experiencing is confusion. People are confused by the proliferation of fad diets, pills, powders, and fitness gimmicks. You don't know what works and what doesn't. You don't know what's true, what's myth or misinformation. You're confused! The billion dollar weight loss industry is taking advantage of people's quest for a silver bullet to successful weight loss. Instead, they have created greater obesity problems. In fact, you may know in your heart that this stuff is deceptive and often an out right lie. But the mental conditioning provided by an unbelievable amount of commercials, infomercials and other marketing has planted a seed in your head that has you second guessing. What do I mean? For example, even if you have started an effective fat loss program with a balanced approach of resistance training, moderate aerobic exercise, and sensible nutrition, you may fall off the wagon because of a fad diets false promises of rapid fat loss. We want it now! So you second guess your current positive efforts, lose focus, become less consistent and "try" the next great thing. Does this sound familiar? Have you started a sensible exercise and nutrition program, but stopped because you thought the latest diet would be "quicker"? Let's stop the cycle and clear up the head trash that is stopping you from fitting into those "skinny" jeans in the closet. First, get educated. Find a resource or Fitness Professional that can tell you why fad diets, pills, and ab machines won't help you lose fat. But instead continue to slow down your metabolism and increase your body's ability to store fat. Don't just take my word for it. You want to also know "how" this takes place. You also need to know proven and practical methods for losing fat. Not just diet and exercise, but what combinations of exercise and nutrition will improve your success. Not short term fat loss, but long-term-put-a-smile-on-your-face-weight-loss!
www.FitnessExpertNetwork.com - 1445

You see the key to getting rid of your head trash and creating clarity is knowing why these so call "solutions" don't work. If you have these answers, you can now focus on what you should do and you will no longer second guess your positive efforts. You also need to understand the "why" behind your exercise and nutrition program. If you know "why" you should do "this" and not "that" then you are much more likely to stick with it. Just simply taking exercises from a video or following a diet plan is temporary. Educating yourself will again create clarity not confusion and confidence in your efforts which in turn will create consistency. If you can be consistent, you will get results. Now this may sound like work and yes it does take some effort. But if you do not make this effort, you will continue to fall into the trap of marketing lead misinformation the quick fix. Lets face it we all know it takes consistent exercise and sensible balanced nutrition to change your body. The problem is many don't know what an effective exercise program and sensible nutrition is. And in some cases they believe they do, but later come to find out they were mislead. Finally, find someone you have to be accountable to a friend, family member, or personal trainer. Having the education can be great, but not putting it to use is a waste. Schedule a time in the day to workout with your Accountability Partner and get the results you desire.

About the Author


Pete Piranio is the owner and fitness consultant for Fitness Together in Delafield, Brookfield and Wauwatosa Wisconsin. He holds a Bachelor Degree in Fitness Management and Business Administration from Carroll College in Waukesha Wisconsin. He is by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist. He is also Editor and Publisher of FT Magazine a fitness and lifestyle magazine. He has been an expert contributed to numerous books and publications. Additionally, he is a speaker and consultant to Fitness Professionals throughout the United States. He can be contacted through his website www.fitnesstogether.net

www.FitnessExpertNetwork.com

- 1446

"Unleashing Your Internal Power"


By Pete Piranio
Would you like to make a few changes to your life-lose a few pounds...get in better shape...live the life you've always dreamed of? In this article I would like to share the "secret" or the most important factor in achieving your health and fitness goals. In fact, I believe it is the key to success in any of your life goals. Probably the most difficult part of starting an exercise program for most is fear. The fear of the unknown, the fear of failure or the fear of not staying motivated long enough to get results. I have done hundreds of consultations with clients and the number one reason they choose personal training with us over a health club or gym is motivation. They need the accountability of a scheduled appointment with a trainer to exercise. And that is fine, but it is still not enough. We can't be with a client 24 hours a day. The people that get the greatest results unleash the power within. They have the motivation to implement the strategies and concepts revealed in this magazine. Don't worry, it is not just a matter of having motivation or not having motivation. You can find the motivation or drive by simply understanding what motivation really is and knowing how to find yours. Simply put, you can master the science of achievement, which will lead you to extraordinary physical transformation. The bottom line is that people have within them a force that is so powerful that once they unleash or tap into it, there is nothing that can keep them from accomplishing their goals. The force that makes successful people more successful, and happy people even happier, is the same force that makes unhappy people more unhappy. It's what causes the rich to get richer and the poor to get poorer. This force is the force of emotion. Learn the science behind emotion and you will find the secret to making a health and fitness lifestyle change. Whenever people fail to achieve their goals-more money, a better career, a healthier, more fit body -- most of the time those people will tell you it's because of a lack of resources. They didn't have the time, the energy, the money, etc. They believed that they were missing something and that belief structure is what kept them from being able to succeed. Think about it, if you really needed the money, if you were creative enough, could you find a way? You bet. Emotions of creativity, determination, commitment, love and vision are all examples of your ultimate force. If you want to know one of the differences between someone who achieves fat loss or improved fitness and someone who doesn't, it is emotional fitness, your internal force. In some cases, the emotion finds them. For example, a new disciple of exercise and healthy nutrition may have been created out of a sudden heart attack or learning that they are diabetic. Unfortunately, for some it takes a life changing event or scare to give them the force to make a change in their life.
www.FitnessExpertNetwork.com - 1447

However, let's not wait for emotion to find us. Let me share with you a science to finding your emotional force, three steps to developing your "motivation" and making a health change in your life. First, you must raise your standards and expect more of yourself. The most important step you take is expecting more of yourself. You can't accept that the way you are is the way you will always be. I suggest making a list of all the things you will no longer accept or tolerate. Write it down, you need to see it on paper and review it on a regular basis. Seeing this list will be a foundation in building your emotional juice. I would also suggest creating a personal vision statement. Just as a company creates a vision for what it will achieve, you must know what your objective is, or how can you make the right decisions? All your decisions (exercising or not exercising) must be in line with your objective. These exercises are now your standards, but these exercises will do you no good unless you consistently review your standards to give you the emotional force you need to succeed. Secondly, if you raise your standards but don't really believe you can meet them, you've already sabotaged yourself. You won't even try. You'll be lacking that sense of certainty that allows you to find the deepest of internal drive. Our beliefs are commands, telling us how things are, what's possible and what's impossible, and what we can and cannot do. All of this occurs at an unconscious level and most of our actions and decisions are made at an unconscious level only to be supported later by our conscious thoughts. In other words, logic comes in after you have probably already made up your mind with unconscious thoughts. Beliefs shape our actions, thoughts and feelings. Disbeliefs are ingredients for certain failure. Changing our limiting beliefs is central to making any real and lasting change in our lives. The final step after changing your standards and beliefs is making a strong commitment. You must find a way to make a commitment that binds you to achieving your goal. Tell a friend, spouse, co-worker what you plan on doing. Tell someone who you wouldn't want to disappoint. This emotional pressure can help you find the resources (time, money, education) that you need to accomplish your objective because many times it is not a lack of resources, it is a lack of emotional force. Don't rely on luck or chance. Get the right education and direction (technology) you need to make a positive health and fitness change in your life, but don't stop there. Just as playing the piano is a skill and needs practice, so does developing your emotional force for success. Utilize these three steps to develop your skills, live life and be fit!

www.FitnessExpertNetwork.com

- 1448

About the Author


Pete Piranio is the owner and fitness consultant for Fitness Together in Delafield, Brookfield and Wauwatosa Wisconsin. He holds a Bachelor Degree in Fitness Management and Business Administration from Carroll College in Waukesha Wisconsin. He is by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist. He is also Editor and Publisher of FT Magazine a fitness and lifestyle magazine. He has been an expert contributed to numerous books and publications. Additionally, he is a speaker and consultant to Fitness Professionals throughout the United States. He can be contacted through his website www.fitnesstogether.net

www.FitnessExpertNetwork.com

- 1449

How To Fit Fitness Into Your Hectic Schedule - 7 Quick Tips To Make Exercise A Daily Habit!
By Peter Vasilis
Nowadays everyone seems to lead such busy lives, fitting in fitness can be an overwhelming challenge. Everyone you speak to is always so busy. As a result, a common excuse I so often hear from non-exercisers is, I dont have time to exercise. In essence what these people are really saying is, I dont have time to take care of my health. In my opinion, not having the time for exercise is a flimsy excuse at best. The bottom line is if you want to improve your health, lose weight and/or increase your fitness level, then you must make time for exercise. You simply cannot use time as an excuse anymore. The following 7 tips will help anyone find a way to fit exercise into their hectic schedule: Wake up one hour earlier each day The morning is the best time to exercise. An early morning workout kicks in feel good hormones called endorphins that are like giving you a jump start to your day. You will feel more energized, alert and more motivated throughout the day. Shorten your workouts Last time I checked there is not a written rule that states one must exercise for one hour or more during any given exercise session. Yet that seems to be the magic number would-be exercisers think is necessary in order to achieve results. Fact is you can get great results in as little as 20-30 minutes. Perform cardio & weight training on separate days Instead of performing a mega workout of one hour or more, encompassing both weight and cardio training, divide your weight training and cardio workouts into 20-30 minute alternating sessions performed more frequently throughout the week. Increase your exercise intensity Instead of going to the gym and proceeding to go through the motions of your routine, pick up the intensity and work harder instead of longer. Take shorter rest periods between exercises and limit the idle chat. This will result in shorter workouts and far more productive results. Workout at home You dont have to go to a gym or fitness centre to get into great shape. You can achieve dramatic results in the privacy of your own home. Your in home workout may consist of dumbbells, resistance bands, the stability ball and bodyweight exercises.
www.FitnessExpertNetwork.com - 1450

Keep it simple If you have very limited time, instead of doing nothing perform some quick bodyweight callisthenic exercises including pushups, back extensions, squats, lunges and ab crunches. For cardio take a brisk walk or jog in place. If you only have ten minutes to spare it is better than nothing. Hire a personal fitness trainer A qualified personal trainer can help take a lot of the guesswork out of designing a productive fitness routine, thus saving you a lot of wasted time finding out what doesnt work through trial and error. The personal trainer should be capable of designing shorter more intense workouts that will deliver incredible results in less time and keep you motivated to reach your fitness goals. So, there you have it, 7 excuse busting tips for fitting exercise into anyones hectic schedule. Now you cant say you dont have the time to exercise, we have just created the time. So now what is your excuse? Now that you have the time, begin your journey to a fit and healthy lifestyle today!

About the Author


Peter Vasilis is a total body transformation specialist available for private and group fitness training, fitness/weight loss coaching and consultations. For further fitness and/or weight loss related questions or more information on his Beach Body Boot Camp fitness and nutritional program visit BeachBodyFitnessCamp.com.

www.FitnessExpertNetwork.com

- 1451

The Silent Killer - Read This Right Now Your Life May Be In Danger!
By Peter Vasilis
Could exercise procrastination be the number one killer of people in America? You may guess cancer, heart disease or diabetes. These would all be good guesses, however there is one disease that is deadlier than those fatal diseases combined! Believe it or not the number one killer is not even a disease at all. The number one killer of the American population and for that matter the number one killer worldwide is PROCRASTINATION! Let me say that again, The number one killer of the American population and for that matter the number one killer worldwide is PROCRASTINATION! Think about it, everyone knows that exercise and proper nutritional habits promote good health (if you dont know that then it is worse than I thoughtyou are in serious denial!) why is it then that so few people make the effort to exercise and eat right? May be they know they should exercise and change their eating habits, but do not feel like it right now. May be they do not have the time right now or may be they have so many aches and pains that are preventing them from exercising. Well, those may be valid excuses but it all boils down to that nasty word procrastination. Why does it usually take a serious health scare to force the average sedentary adult to wake up to the benefits of exercise and healthy eating? What if the doctor were to tell them they have x, y and z ailment and must exercise and eat right for the rest of their life or they will die. Amazingly, all of a sudden the urge to exercise would finally be found. They would actually find the time to exercise and those aches and pains would suddenly disappear once they actually began moving and working the body, instead of lounging around wishing they could do something to improve their health! Fortunately, if started early in life a healthy lifestyle consisting of an exercise and nutritional regimen may be able prevent the health related afflictions that plague so many later in life. If you have been contemplating starting an exercise program and improving your nutritional habits do not let procrastination fester any longer in your body.

www.FitnessExpertNetwork.com

- 1452

Now is the time to get into shape and feel great before you are forced to exercise, once your life is in serious danger! Exercise and proper nutrition has been proven to reduce harmful toxins in the body, decrease blood pressure, stabilize blood sugar levels and dramatically improve the effects of arthritis and osteoporosis. If you have been procrastinating about beginning a fitness and nutritional program, dont put it off any longer. Start right now, today your life could depend on it!

About the Author


Peter Vasilis is a total body transformation specialist available for private and group fitness training, fitness/weight loss coaching and consultations. For further fitness and/or weight loss related questions or more information on his Beach Body Boot Camp fitness and nutritional program visit BeachBodyFitnessCamp.com.

www.FitnessExpertNetwork.com

- 1453

Separating Fact from Fiction


By Phillip Wolff
All too often we're bombarded with new age fitness advertisements and infomercials leading us to believe in some common myths about physical fitness. Unfortunately your average gym (keep in mind VERT is NOT A GYM) goers have a difficult time separating fact from fiction. However, VERT Peak Fitness Center can shed light on the situation. Here are a few tips to help you stick to the facts of fitness when creating a training program.

Is spot reduction of excess body fat possible? The answer is absolutely not! The fact of the matter is low resistance, relatively high repetition exercise on specific body parts such as hips, thighs and torso do not significantly affect fat stores. Instead it is more important to take a well rounded approach incorporating nutrition, a total body resistance training program, and cardio training. Consistency, dedication and hard work will bring the results. Is explosive ballistic training dangerous? A common belief is that ballistic training, such as jumps, and explosive movements are more dangerous and account for more injuries than conventional resistance training. This is simply not true. Most injuries acquired while performing any exercise are most likely due to a lack of flexibility and knowledge of proper form and/or exercise technique. Ballistic training is being incorporated more and more into aerobic routines, gym classes and training programs to promote fast twitch muscle growth and improved cardio output. Is flexibility training necessary? A proper flexibility program is essential in all aspects of fitness. Flexibility helps increase the range of motion of specific joints and muscle groups. Having good flexibility helps soft tissue surrounding the joint to withstand and absorb shock, protecting the joint. It also helps to store elastic energy to aid in explosive movements and to exhibit strength over a large range of motion. Exercise proficiency and safety are determined by flexibility. Losing weight or losing fat? Many times we step on the scale after a hard week of training and eating right just to be disappointed by the numbers. How come it seems so hard to lose weight? The problem is that most people looking to trim down the waist line or lose an inch or two around their thighs should be more concerned with losing excess body fat instead of trying so hard to lose weight. It makes much more sense for one to keep a record of the following measurements: o Circumference of waist, hips, and chest o Skin folds measurements o Percentage of overall body fat

Like always, consistency and hard work pay off in the end.

www.FitnessExpertNetwork.com

- 1454

About the Author


Phillip Wolff is a certified personal trainer at VERT Peak Fitness Center of Jericho in Jericho NY. He is also the strength and conditioning coach for the Hofstra University Ice Hockey Team.

www.FitnessExpertNetwork.com

- 1455

Maverick Miramar Personal Trainer Reveals 5 Shocking Secrets About Personal Trainers' Lives That They Don't Want You To Know About
By Randy Gruezo
Yes, this Miramar personal trainer is about to spill the beans on the lifestyle habits of the world's top personal trainers. But before I do that, I'm going to make a stunning confession right now, I Randy Gruezo, love Hooter's wings, drinking mixers, occasionally eating Taco Bell, and YES eating Ice Cream. Yes I know, throw him into the dungeon, report him to the police for being an imposter. Seriously all jokes aside, for now, we are expected to live and breathe fitness on a daily basis. Here is a quick story of what I mean. In a get together in my house my family, friends, and I ended up watching the movie 300. For those who haven't seen it, it is a movie loosely based on the Battle of Thermopylae. Anyhow, the reason it got a lot of recognition, other than the graphic violence, was because there wasn't a male character in that movie that didn't have a ripped six pack and had an awesome body. During the movie, my brother-in-law, made a comment about me, saying that I've been trying for three years and still can't get my body like that, referring to the characters. At first, I wanted to respond back and put him in his place. But, I didn't. The response I gave is "It's not what I can do for myself, it's what I can do for my client's." I left it at that and it brings me to the first shocking secret about personal trainers. Secret #1: We all don't have 6 pack abs and fitness magazine cover bodies. I know, I know shocking isn't it. Although most of us personal trainers would like that, it is not realistic for a lot of us. First of all, to go back to my brother-in-law's comments, I'm not getting paid millions of dollars to look like a god or at least a Spartan King. I guarantee you that if all I had to do was worry about looking good for a movie and my sole job is to train I would look like the actor's on the big screen. Ahhhhh, that would be the life, anyways back to reality. Fortunately for you I don't get paid to do that. I have a wife, three kids (all under 5), and a business to run. My focus is not just on myself, but my family and my clients who pay me top dollar to get them results. I guarantee everything that I do. For that to happen, I have to be on top of my game, meaning I'm constantly thinking about how I can deliver results. Don't get me wrong I'm not obese, a slob or anything like that. I do have some excess fat that I'd like to get rid of and want to be even more fit. Please, no finger pointing now. At this point in my life, I don't have the time to do that or inclination to do that yet. Let's put
www.FitnessExpertNetwork.com - 1456

it this way my kids don't run me ragged and daily life is easy for me, energy wise. If you are paying me so you could have a trainer who looks like magazine cover models I have no problem with that too...But I highly doubt that you are paying me with your hard earned money to look good for you. Which leads me to secret #2. Secret #2: We don't exercise all the time. Shoot, as a personal trainer we may only have time to work out only 2-3x/wk because that is what our schedules permits. Shoot... we may miss even a whole week, but we don't get hung up on stuff like that. That's right, we are like you to. Sometimes we have to make decisions not to workout, because life happens. That's not the ideal situation, but hey we need to pay bills, reschedule clients, and make time for family commitments too. The difference is we have the knowledge and foresight not to fall so far off track. We try to take advantage of any opportunity we can get to "exercise." Speaking for myself, I could get an awesome workout in less than 10 minutes which even the fittest person will struggle with. If you are saying that's impossible, well, that's why my clients pay me top dollar because I know how to do that. If I can't get my exercise in, I try to be good at all the other aspects of fitness so I don't fall so far off track. For example, I get my 6-8 hrs of sleep so my body can rest and recover. I also try to keep my nutrition and food intake on point. Secret #3: We eat fast food too!!! Man, you must be having a heart attack with all the insider info I'm giving you. Again if we don't eat supportive meals, at the very least we try to make the best choices. For example, if I eat McDonalds, I select the new $1 menu wrap. I ask for the grilled version, even though it contains lots of sodium too, but hey you have to pick your battles. Anyhow, I get the wrap, side salad, and diet soda. Again not the best meal, but at least it will hold me over long enough to get a better meal next time. It's all about making better choices. Fortunately, as a personal trainer in Miramar I have a lot of choices to find supportive meals even if I have to eat out. Now it's up to you to find those places and more importantly learn what those better options are if you don't know them already. Secret #4: Personal trainers don't know all the answers pertaining to fitness and nutrition. I know for some of you that's hard to swallow, but that's the truth. Sometimes we could be wrong about something too. There is always new research that helps us understand the body more and we have to change our approach. Nothing wrong with that right? I probably have all the "elite" level certifications that a personal trainer can get, add to that a degree in Exercise Science, and then some. I still don't know all the answers. There is not a time when a personal training client has asked me a question that I always had the answer to. Unlike some personal trainers, believe me there are a lot, I don't pretend and give you a b.s. answer because I'm scared to tell you that I don't know. I'll just tell you I have to look into that and get back to you.

www.FitnessExpertNetwork.com

- 1457

I continually try to keep myself abreast of all the latest information out there in the personal training/fitness industry. However, the stuff I already know is going to get 99% of the clients I train, and yes even the elite athletes, the results they're looking for. This leads me to the final secret. Secret #5: We didn't get you the results, you did it yourself. Nothing irritates me more in this industry when a personal trainer takes credit for getting the client's results. It may be symantax but let me illustrate this key point with an analogy, btw... you will come to know that I love using them. If you were a millionaire would you like your college professors taking credit for getting you there. The answer is probably no, but why not? Didn't they give you the knowledge for you to make the decisions to get you those millions. Why shouldn't they take credit, if they didn't teach you wouldn't be rich, right? This is how a lot of personal trainers in the industry think. In this personal trainer's opinion, our main goals are to educate and coach. PERIOD. Yes that can branch out into other aspects of our job, but that is the foundation which everything builds from. If you are performing a movement wrong, we coach you how to do it right. When you're not eating a supportive meal we educate you how to make better choices, etc... You get my point. Remember all we can do is coach and educate you. You still have to take ACTION on all the information we give you. Oh no, here comes another analogy. If I was to give the world a book that will guarantee a 100% chance they will become millionaires, do you think we will have 6 billion millionaires in the world? The answer is no! Some people will take action and some won't, that is just how the world works. My personal training clients get results because they listen and take action, all I provide is the best information and coaching I possibly can. I hope this has shed some light into the life of a personal trainer. If you are thinking, "They are not as different as me", you are absolutely right! Cause we're not. The only difference lies in what we know and what you don't, but isn't that how all jobs work. That's why you hire lawyers, accountants, plumbers, etc... right? For now, this Miramar personal trainer, hopes that you will make less comments such as, "Aren't you a personal trainer?" because the biggest secret of all is we are like you to :D

About the Author


Randy Gruezo helps dedicated and busy individuals achieve, at once unbelievable, elite levels of fitness in Miramar, Florida and surrounding neighborhoods. His unconventional, yet highly effective and time efficient fitness solutions are all backed by a 100% money back guarantee. Get his Free Report "5 Deadly Mistakes That Will Stop Your Fat Loss Attempt Dead In It's Track, and What To Do About It!" and more by going to his website www.randygruezo.com

www.FitnessExpertNetwork.com

- 1458

Different Strokes for Different Folks


By Rani Yovetich
Massage: A body rub given to improve circulation and relax muscles. We all know a massage feels good, but may not realize all the benefits a massage has to offer. Massage Therapy is a fabulous preventive medicine practice. You only need to have a massage bi-weekly or even monthly to reap the benefits and rewards. Massage Therapy not only relieves stress and lowers blood pressure, but boosts your immune system as well. As the definition out of Webster's Dictionary states, massage increases circulation. Increased circulation improves the function of your cardiovascular system, digestive system, lymphatic system, respiratory system, and every other system in your body. Yes, it can even improve your breathing and reduce the time your sick when suffering from a cold. There are specific strokes for different ailments. PLUS, regular Massage Therapy can reduce the sight of cellulite. Don't believe me? Have you ever tried one of those ?miracle creams? that reduce unsightly cellulite? They are very thick and it takes about five minutes to rub them in. Well, you do that twice a day and your skin will become more elastic from the ingredients in the cream and the frequent massage gets the blood flowing to the problem area. Cardiovascular exercise is truly the only way to rid your body of cellulite, but frequent massages will decrease the sight of it. I worked as a Body Wrap Specialist before getting certified as a Personal Trainer. I witnessed obese women with little to NO visible cellulite. They would come in two to three times per week. The herbs in the body wraps would improve skin tone and the heat would increase circulation. I kid you not, they looked incredible! Personally, I would prefer a massage to laying around in a Gordon's Fisherman suit while wrapped up like a mummy. Massage Therapy relaxes muscles. Many people self-diagnose themselves with Carpal Tunnel Syndrome when the numbness they are experiencing is actually a result of tight muscles pinching nerves. The same goes for sciatica, shoulder and elbow pain. I am not saying Massage Therapy is an alternative to seeing a doctor, but you know my theory on unnecessary surgeries - try everything else first! I had a client that every time she did shrugs, she would get dizzy. I started sending her to a massage therapist at the end of each session, after the shrugs. Within a month, she could do shrugs without any pain or dizziness. Her recurring headaches went away and she began to feel better. Many people wake up daily with aches and pains. Massage Therapy can temporarily relieve that pain. As you get older, or become more inactive, certain muscles become tighter, while their antagonist muscles become weaker, causing pinched nerves and aches and pains. I have personal experience with a knowledgeable Massage Therapist alleviating pains that would not go away otherwise, and I tried everything.
www.FitnessExpertNetwork.com - 1459

If you do not feel quite comfortable taking your clothes off for a complete stranger, try a Craniosacral massage. Craniosacral massage therapy focuses on the spine and head only. You may stay totally dressed, giving you the opportunity to get acquainted with your Massage Therapist. The basis for Craniosacral massage therapy is to use light touch to create a rhythm within the fluid that flows up and down your spine and manipulate the bones of your head. This is a very relaxing massage used to alleviate stress, neck and back pain, eye problems, depression, chronic fatigue, and is particularly helpful with head trauma. There are many different kinds of massage therapy. All work their magic in their own special way. I suggest finding a Massage Therapist knowledgeable in numerous forms of massage. That way, he/she can choose the right massage for your individual body based on your preference and health assessment. However, many states do not have a licensing law, so please look for a Massage Therapist with a National Certification. Of course, it is important that you feel comfortable with your Massage Therapist so you can relax fully and truly enjoy the moment. Many insurance companies will cover Massage Therapy if referred by a doctor. My goal is to have all insurance companies cover one massage a month as preventive medicine. It would be a healthier, more relaxed world if they did!

About the Author


Rani Yovetich is a personal trainer, certified through the National Strength and Conditioning Association. She had her own health and fitness column in a local newspaper and her work has been published in Next Step Magazine. She loves to hear from her readers and can be reached via completefitness@iw.net

www.FitnessExpertNetwork.com

- 1460

Homeopathy (Similar Suffering)


By Rani Yovetich
I find it amusing that naturopathic and homeopathic medicine are considered "alternative" when they are the origin of the entire healing practice. The first pharmaceuticals were made from natural occurring resources, were they not? Actually, the United States is one of the only countries that considers homeopathy as an alternative therapy. Many countries use homeopathy and naturopathy as their main healing sources. There are even has homeopathic hospitals in Europe. Although naturopaths and homeopaths both use herbs to remedy an illness, they may go about the dosing in a different way. Naturopaths will treat the illness with diet, herbs, vitamins, and homeopathic medicines that may lessen the symptoms and boost your immune system to help the body heal itself. If the illness is recurring, they will delve deeper into the reasoning behind it. For example, a single ear infection may be caused by a virus. However, a child suffering from frequent ear infections may have an allergy to dairy products (a fact that has been proven by scientists). A naturopath finds ways for the body to heal and ward off future ailments without the use of body-harming synthetic drugs. Homeopaths share a similar belief. They will not only listen to your symptoms, but they will listen to the tone of your voice, your mood, and take note of your mannerisms. This, along with your history, age, weight, and sex will help determine your remedy. For instance, you may visit the homeopath for a recurring rash. You have tried everything, but it just won't go away. The homeopath may give you a tonic to enhance your mood in order to reduce the stress that is actually causing the rash. Although Christian Hahnemann is credited with the creation of homeopathy in the 18th century, Paracelsus, a famous European healer in the early 1500s, said, "Poison is everything and no thing is without poison. The dosage makes it either a poison or a remedy." Christian Hahnemann attended the University of Vienna. But, like many medical scholars before him, he did not trust, and in fact, feared the pharmaceuticals of his day. He began diluting his medicines with water. After a short while, he realized that as the drug became weaker, it was less toxic to the body and more powerful as a healing agent. Hahnemann was not only a medical doctor, but mastered numerous languages as well and began translating books. One of the books he was translating into German told of the natives in Peru chewing on Chinchona bark to ward off malaria. The natives that chewed the bark became immune to the disease. Hahnemann decided to experiment on his own. He acquired some Chinchona and soon discovered that consuming large quantities of the bark produced the symptoms of malaria. Hmmm. Small doses of a drug that produces similar symptoms in large quantities makes the body immune to the illness. BINGO! Homeopathy and the basis for immunizations began! However, medical immunizations
www.FitnessExpertNetwork.com - 1461

can be dangerous because they consist of injecting toxic substances into the body. Homeopathy, on the other hand, removes the toxicity before allowing it to enter the body. The deeper I read into the book LET LIKE CURE LIKE, The Definitive Guide to the Healing Power of Homeopathy, by Vinton McCabe, the more eager I became to learn more. Homeopathic medicines have cured everything from allergies to mental illness. If you would like to learn more about homeopathy, I strongly suggest this book. There is so much to this healing vice, that I cannot possibly explain it all. According to Ellen Fowler, a homeopath in Missoula, Montana, the homeopathic success rate is 90%. It is covered by health insurance in some states. Even if it is not, think of the money you will save on medication over the years if you rid yourself of the chronic condition requiring medication. Of course, naturopathic and homeopathic care is similar to personal training in that we can only help those who are willing to help themselves. You have to take that first step to try something new at the risk of feeling better and living a higher quality of life. Are you worth it? I say "YES !"

About the Author


Rani Yovetich is a personal trainer, certified through the National Strength and Conditioning Association. She had her own health and fitness column in a local newspaper and her work has been published in Next Step Magazine. She loves to hear from her readers and can be reached via completefitness@iw.net

www.FitnessExpertNetwork.com

- 1462

Who am I?
By Robert Johnson Jr.
Before embarking on your journey to a healthier you, the first thing you must is to find yourself, I mean really ask yourself, who am I? As a fitness professional I see and hear people make the same mistakes over and over again, by watching late night infomercials and reading false advertisement. If losing weight is easy as taking pills that claims losing 20 lbs in two weeks, then we Americans would not be getting larger every year. Who am I? am I that person? if so, stop searching for short-cuts, because there's no substitute for hard work. If you do find that magic pill or shots to lose a quick 15-20 lbs, it only would be temporary. So stop wasting your hard earn money. I suggest you get mentally prepared, do a self-check by looking in a mirror and say "who am I?", then visualize the past, present, and future. The next step hire a trainer, someone who can help you reach one goal at a time. When the training it's hard don't quit! and the end results you would know the answer to "who am I?" "It's not time to work hard... work hard all the time"

About the Author


Robert Johnson Jr. Fitness Professional Andalusia, Alabama 334-208-2313 robertj37@hotmail.com

www.FitnessExpertNetwork.com

- 1463

A Better Body NOW!...7 Secrets to Creating a Better Body After the Baby
By Robert L. Selders, Jr.
It is truly amazing to witness how much the human body can change during the course of a pregnancy. Unfortunately, some of those changes leave their mark well after the baby is born. Flabby stomachs, stretch marks, and extra weight can leave some women feeling frustrated and depressed. You wonder if you will ever see your pre-pregnancy body again. Below are a few helpful tips for restoring your body, improving your energy and selfconfidence levels, and combating postpartum depression. Make sure you consult with your doctor before starting your postnatal exercise program. Embarking on an exercise program too soon can cause further damage to areas of your body that need time to heal. Women who have had a C-section will usually have a longer recovery period. 1. Relax. You've just spent the last 39 weeks carrying a lot of extra weight, so don't be unrealistic in your expectations. Take care of your baby and yourself for at least the next two months before even thinking about beginning an exercise program. If you've exercised regularly during your pregnancy and up to your delivery day, then you may be able to return to exercising much sooner. 2. Get the proper nutrition. It's especially important for breast-feeding mothers to eat between 5 to 6 meals per day, including breakfast. Make sure each meal contains a lean protein and a complex carbohydrate food item. Try to avoid any processed foods. Doing this will help you maintain consistent energy levels and keep your body properly fueled throughout the day. One little known fat loss secret is to eat more vegetables. They have low calorie-high fiber content. High consumption of vegetables provides bulk to your meals and actually tricks your metabolism into staying elevated because your body has to process a large volume of food. 3. Start from the inside out. During pregnancy, many women experience what's known as diastisis recti (separation of the right and left abdominus muscle). Strengthening exercises during and after pregnancy can help in preventing and recovering from this medical disorder. When ready to start exercising, begin by strengthening your pelvic floor and deep core muscles with exercises like PC squeezes, drawing-in maneuvers, quadruped alternates, and floor bridges. Stronger pelvic floor muscles also have the added benefit of preventing urinary incontinence and tightening the vagina stretched from childbirth. Pelvic Lift Exercise 4. Stepping it up a notch. Once your doctor has given you a full release, you may be ready to progress in your exercise routine by incorporating a few more abdominal

www.FitnessExpertNetwork.com

- 1464

and lower back exercises like iso-ab series, leg slides and hip extensions, and floor cobras. Hip Extensions 5. Add cardio to the mix. When your ligament and joint laxity has subsided, you should be able to add low impact cardiovascular exercise like swimming, cycling, and brisk walking to your fitness program. Start with multiple, short exercise sessions (8-10 minutes) and gradually increase the time (20-30 minutes) as your cardiovascular capacity improves. 6. Achieve balance. The uneven weight distribution you experienced during pregnancy can create compensatory patterns that lead to numerous imbalances in your musculoskeletal system. Integrate balance training into your postpartum exercise program to progressively challenge your body to restore neuromuscular control. You may also try yoga or other meditative techniques to relieve stress and tension for mental clarity and enhanced energy. Balance Exercise: Balance Stand on one foot with the other tucked into the calf of the balancing leg. Hold that position for as long as you are able. If possible, try without a support. 7. Weight training. Incorporating resistance into any training program has always been and will always be a key ingredient for building lean muscle tissue, increasing strength, and improving body composition. Start with exercises that require only your body weight like squats, lunges, push-ups, and inverted rows (modified as needed). When able, increase the resistance by using dumbbells and include additional movements for variety. Beginning a postnatal fitness training program can help you relieve stress and tension; and build strength and lean muscle tissue which will boost your metabolism and accelerate the shedding of those unwanted extra pounds. Additionally, postnatal exercising has the benefit of minimizing bouts of postpartum depression because it improves your emotional well-being and helps to reduce fatigue. Obtain consent from your doctor prior to beginning your postnatal fitness training program; and remember to start slowly and gradually progress. In no time at all, you will have your body back, along with a healthy self-image.

About the Author


Robert Selders, Jr., MS, CSCS, Principle Consultant of 3Q Fitness Consultants (Garland, Texas), is a Certified Fitness Trainer and Certified Strength and Conditioning Specialist. He can be reached at robert@3qfitness.com

www.FitnessExpertNetwork.com

- 1465

Eternal Fairways and Greens...7 Tips That Will Keep You Playing Golf for a Life Time
By Robert L. Selders, Jr.
If current estimates are correct, over 60 million people worldwide participate in golf. It easily continues to be one of the fastest growing sports among all age groups. Golfers are also notorious for spending big bucks on new equipment, the best teaching pros, and high-tech training aids in an effort to make drastic improvements in their games. In fact, golfers spend over $26 billion a year on golf equipment and fees alone. Golf-related injuries are also proving to be more frequent and costly. More than 60 percent of the amateur golfers have sustained one or more golf-related injuries over the course of their playing years. Over fifty percent of touring professionals have had to stop playing because of injuries. Many of these injuries were attributed to a strength deficiency, lack of conditioning, or poor posture. A number of golfers have been enlightened to the importance of maintaining and investing in the most important piece of golfing equipment out there. Unfortunately, the majority still fail to realize that the piece of equipment that will ultimately determine their golfing success and allow them to play well for years to come is their own BODY. So while you're reaching for your counterforce brace, analgesic balms, or trusted antiinflammatory, consider why you need to make the effort to prepare your body now if you plan to continue playing for a life time. 1. Golfers ARE athletes! While the golf swing is performed in a different plane, its rapid, forceful movement requires numerous muscles to fire in the right sequence and synchronously with one another to produce a coordinated, harmonious swing. Whoever said golf is not a sport has probably never experienced the estimated 7590 mph force that accompanies an average golf swing. 2. Get checked before you get wrecked. Instead of scheduling a lesson that will only correct your swing faults, consider booking an appointment for a functional assessment of your body. This type of assessment can detect deficiencies and assist in developing your individualized conditioning program. 3. You need a solid foundation. Improving the strength, balance, and stability of your lower body will give you the support necessary to properly shift your bodyweight and generate loads of rotational power. 4. Flex for the X. By incorporating flexibility training into your fitness program, you will not only increase your X-Factor, but also help ensure optimal performance and reduce the risk of injury. 5. Don't forget the Core. Core strength and stability are essential in order to be consistent and maintain correct posture during the various positions of the golf

www.FitnessExpertNetwork.com

- 1466

swing. Without this integral piece, your ability to generate sufficient rotational power will be severely impaired. 6. You won't become a 'muscle head'. It isn't necessary to 'lift the gym', but golf does require a specific type of strength to handle the stresses your body is subjected to with each stroke. Strengthening these stabilizing and force producing muscles will add dimensions to your game that will make you the envy of your 'non-golffitness-program-participant' playing partners. 7. No 50 yd Sprints or Boston Marathons. Golf doesn't require you to sprint from one shot to the next or run any marathons. However, playing and walking 18 holes in the Texas summer heat can leave you feeling as if you had. You can improve your endurance capacity by performing at least 20-30 minutes of cardiovascular exercise like brisk walking, swimming, or cycling at least 3 times a week. This will allow you to remain as mentally focused on the 18th hole as you are on the 1st. There is a strong correlation between the physical condition of a golfer and their ability to produce a fluid and powerful golf swing. The nice thing about incorporating a regiment of fitness and strength training into your schedule is that you are never too old to do it or to enjoy the benefits. Whether you are in your early twenties or late eighties, you can increase your strength dramatically. A well designed golf fitness program will allow you to make more effective use of the additional tools you select to improve your game, and allow your golf teaching pro to help you get the most from your golf lessons. While it doesn't promise to give you a body that will end up on the pages of a bodybuilding magazine, it will give you a better conditioned body overall that will allow you to pursue your passion for a lifetime.

About the Author


Robert Selders, Jr., MS, CSCS, Principle Consultant of 3Q Fitness Consultants (Garland, Texas), is a Certified Fitness Trainer and Certified Strength and Conditioning Specialist. He can be reached at robert@3qfitness.com

www.FitnessExpertNetwork.com

- 1467

Unstoppable! How You Can Charge Forward and Achieve All Your Fitness Goals NOW
By Robert L. Selders, Jr.
Greek philosopher Aristotle once stated that 'Man is a goal seeking animal. His life only has meaning if he is reaching out and striving for his goals.' There is no question that as human beings, we are working towards our potential when we are focused on meeting a goal. Setting goals is an important part of all of our lives. We set all types of personal and professional goals for ourselves every day, and that's a good thing. Some time ago, Grammy award winning singer, musician, and song writer Alicia Keys had a hit song called, 'Unbreakable' where she says: 'Cause he ain't no different from you And she ain't no different from me So we got to live our dreams Like the people on T.V. We gotta stay tuned 'Cause there's more to see (Unbreakable) Through the technical difficulties (Unbreakable) We might have to take a break But ya'll know we'll be back next week I'm singing this love is unbreakable Oh yeah, yeah? Our goals should do something similar for us: provide us with long term vision and short term motivation that makes us 'unstoppable.' With clearly defined goals, we are able to actually measure and take pride in the achievements that we make throughout our lives. Furthermore, by setting goals and meeting them, we raise our self-confidence and our willingness to continue improving ourselves by setting even higher goals. Other notable benefits of goal setting:

Forces us to set priorities in our lives and limits possible distractions, Improves our self-image and confidence, Gives us a positive focus for our energy, Provides us with a path to follow in life, Compels us to take ownership of our own successes and failures, and Offers us insight into our weaknesses so that we can improve them and make them strengths
- 1468

www.FitnessExpertNetwork.com

Setting goals is not always easy, particularly fitness goals. The biggest problem is that we define those goals too broadly. 'What do you mean too broadly'? you may ask. Well, we might set our goals to be something like, 'I want to loose 20 pounds' or 'I want to be healthier'. These are good goals, but if we want to increase our chances of achieving them we need to get more specific and map out a detailed plan; and then take action towards accomplishing those things in our plan. For example, it may be more effective to say, 'I will loose 20 pounds in 6 months' or 'I want to be healthier by decreasing my body fat by X percentage and lowering my cholesterol level to Y'. Setting realistic and precise goals increases our chances of achieving them. Once we have an idea as to the 'big picture' goal, as illustrated in the above example, we need to then break that bigger goal into smaller, specific target goals. For example, setting a goal to workout three times a week for 20 minutes is a smaller, targeted goal. We often tend to view goals as an end result instead of an intricate part of our ongoing fitness plan. By setting a smaller goal of attending the gym regularly, we are making that weight loss goal a part of our everyday fitness program. Furthermore, if we break that larger goal down into achievable smaller goals strategically placed within our fitness plan, we do two things. First, we have a goal that is achievable almost immediately, and that is exactly the kind of kick start that many of us often need in the beginning of a new fitness routine. Secondly, as we achieve these small goals, our confidence level will continue to soar and we will find ourselves motivated and energized to continue. The successful achievement of these smaller goals serves as our incentive to set up and achieve the next goal on our way to mastering the 'big one'. Before you know it, you will have achieved not only all of those smaller goals, but your end result. After setting your goals, do not be surprised if you see an increase in your energy level as you begin to live your life with renewed purpose and passion that often comes with having meaningful goals. You will feel more confident and motivated as you take control of your life and move in the direction you have defined for yourself. You can truly be unstoppable in your quest for a healthier you.

About the Author


Robert Selders, Jr., MS, CSCS, Principle Consultant of 3Q Fitness Consultants (Garland, Texas), is a Certified Fitness Trainer and Certified Strength and Conditioning Specialist. He can be reached at robert@3qfitness.com

www.FitnessExpertNetwork.com

- 1469

Syndrome X? What Is It and Is It a Real Syndrome?


By Rodney Golden
Ive heard a lot of different opinions from many different people regarding syndrome X and for a long time I have witnessed many women in their mature age that did everything under the sun to tone up and lose weight but still never scratched the surface of satisfactory weight loss goals. In fact, one of my clients at one time was also my general physician. I saw her for routine check ups and she came to my studio to workout. Shes a great lady. A very down to earth caring person and shes got the degree to back it up. The problem was that she was really good at diagnosing colds, flus and ear infections but those are so obvious and she saw it everyday. She had a harder time answering her own question. Im working out, eating better and I havent lost a pound. It doesnt make sense. She, like many women, struggle with what should be and what is. When it came to her own weight loss problem she couldnt put a finger on it. Now, I wasnt about to tell her my opinion, I dont know why I didnt, I had a better answer for her than what she had, even with all the degrees and years in school. But because, I didnt have the medical degree, I gave zero medical advice. That was her job. But, I did ask her, if she believed there was such a syndrome as Syndrome X. She flat out told me that there really was no such thing. My conclusion that I developed when I walked away was that my doctor needed some medical advice. Now Im not doctor, but Im not idiot. See, I used to have this gung-ho attitude that as long as you ate right and exercised, you should never have a weight problem. This is true for the most part, if you took care of your body from a very young age. The reality is, most people dont know how to take care of themselves on a fitness and nutrition level. Even if they do know these things, its another thing to take action for a lifetime. The majority of people in America are just getting by with very little exercise and relying heavily on fast food. Its this lifestyle that seems to be a large part of the problem. See, over the years of working with the typical client that have struggled with their weight for many years, Ive learned that there is a multi-pronged problem and solution to many of plaguing weight problems. Have you ever had trouble losing weight at some point in your life? Does it take extreme measure to lose just a few pounds? Do you exercise 3-5 days a week? Do you eat 4-6 small frequent meals made of a lean protein and complex carbohydrates each day? Do you take supplements that help keep the body running in high gear? I had a conversation with a nurse the other day that only loses weight when she goes on a 800 calorie liquid diet. I burn more then half of that in a 60 minute workout. If it takes this to lose some weight, youve got a problem. Syndrome X is a termed syndrome for an inadequate and inefficient metabolism. The symptoms run from low energy, loss of appetite, weight gain, lowered body temperature, muscle loss, and more. Its been explained to me from one of my physician colleagues.
www.FitnessExpertNetwork.com - 1470

According to Dr. McMinn, Syndrome X is not caused from a hypo-active thyroid, as often as most can figure but is more than often found to be common and in line with diabetes type II. The body just isnt insulin sensitive anymore and the cells no longer are responsive to receiving insulin. This can be developed from poor eating habits as well as a genetic disposition. We often have seen this in larger percentages in female African Americans. So the multi-pronged theory is true. Its a little bit about exercise, proper nutrition, genetics and hormone optimization. So its still a choice that can be made. Although you cannot change your genetics, you can control your metabolism by exercising consistently, eating healthy food, and seeing a specialist about your concern for where your hormone functions are. Get tested if you think your body is not functioning right. Then take action on to increase your metabolism naturally through nutrition and exercise. There is a cure for syndrome X, its through exercise, nutrition, hormone testing and replacement. With this well rounded approach you can do great things, so dont throw in the towel.

About the Author


Article written by Rodney Golden. A certified personal trainer and owner of two Fitness Together Personal Training Studios in Hoover, AL. He can be reached concerning personal training programs and fitness seminars at 988-8580 or rodney@fitnesstogether.com

www.FitnessExpertNetwork.com

- 1471

Focus For a Better Body


By Ryan Kollock
Where is your head during your workout? Have you ever been through a workout and felt like you accomplished nothing? Are you staring off into space or checking out the guys and gals in the gym as you go through your workout? Are you thinking about anything but what you are doing, like what happened yesterday, what happened earlier today, what you are going to do when you get out of the gym? If you can answer yes to any of the questions, then your head is not in your workout. In order to maximize your time and results in the gym, on the field, or on the court, you need to focus. Focus is the key to developing the mind-muscle connection, getting your body to do what you want it to. If you are just counting reps and going through the motions, then you are wasting most of your time. Sure, you are burning a few extra calories, and something is better than nothing, but don't you want to maximize your time and potential? Every movement should be precision. Know what you are doing, focus on what you are doing, and make every rep count. By focusing on the muscles you are working, you are able to recruit more muscle fibers, because your brain is sending signals through your nerves to your muscles to contract either eccentrically or concentrically. Muscles contract in both a positive (concentric) and negative (eccentric) direction. The benefit of this is having total control and over your workload and pumping oxygen and nutrients into those hard working muscles. This will help build, strengthen, and develop your muscles. For example, when doing a chest press, focus on squeezing your chest muscles as you push the weight up, and then slowly release the weight back. When doing a deadlift, don't just stand up, feel your hamstrings as you start to ascend, and then engage and squeeze your glutes as you stand all the way up. By focusing on what you are doing, you train your body to work efficiently and as a whole unit. Another benefit of focusing on what you are doing as you go through movement will also reduce your risk of injury. We all know that if you are injured, you are not at 100% and therefore your workouts suffer. The worst part of being injured is that if your injury prevents you from working out then your muscles atrophy and all that hard work literally wastes away. Always remember, safety first. Mindset does matter, so think about what you are doing. Focus on what muscles you're using and make sure to squeeze out every rep possible to maximize your time in the gym. Don't just aimlessly lift weights, stay focused, stay motivated, and most importantly practice safe lifting techniques.

www.FitnessExpertNetwork.com

- 1472

About the Author


Ryan Kollock is a certified personal trainer, performance enhancement specialist, wellness coach and Reiki Master. You find out more information at www.LagunaBeachFitness.com

www.FitnessExpertNetwork.com

- 1473

Motivated for Life


By Ryan Kollock
Motivated For Life How are you feeling today? Great! I am doing awesome as well. Are you ready for an exciting day where some wonderful things are going to happen to you? Me too, I just can't wait to get going and bask in this experience we call life. You see, every moment of every day is a blessing and is an experience. No matter where you are, that's where you are, and there is positive energy everywhere. So I got your attention, right? Maybe it sounds corny to some of you, maybe it is a little over the top, or maybe it's just what you need to hear. You see, "motivated for life" is a mindset. We are all bombarded with stress, negative images and stories that are running all day on the news, in the papers and on the internet. No wonder it is so difficult to have a great day, when it seems like nothing good is going on in the world. That's where the power of the mind, the power of positive thinking comes in. It is truly all in your head and in your perception. I could be standing right next to you, right now, and looking at this message and think, this is great, this person is taking the opportunity to learn a little bit more about themselves, while you may be thinking get on with it. Are you ready to get motivated for life? I sure am. That opening statement is how I greet my clients every day. It sets the tone and the mood for there workout and the rest of their day. You can't help but feel great by the time your session is over. I work and practice at staying positive all the time and I know it is not easy, but the more you practice the easier it gets. Here are many tips that will help you on your way to staying motivated for life! Try one, try them all, you'll find something that works for you. First thing is to get focused. What are your dreams? What are you passionate about? What do you desire? The key here is to find something, anything that gives you purpose and gets you excited. Visualize what you want, and think about how it makes you feel. One way of doing this is creating a collage of all the things you are passionate about and desire. I also call this a dream board. I'll give you example of my dream board. I have a house on the beach, a yard with a dog in it, a yacht, a great body, a picture of Buddha to inspire my spirituality, a picture of the earth to remind me of the need to preserve our planet. I also have words and phrases like, this is the year, get richer, family, vacation, get fit, save the world, own home, financial freedom, love, good health equals good business, etc. I think you got the idea. My dream board is the first thing I see in the morning and the last thing I see at night before I go to bed. I have it hanging right next to my bed as a reminder to me of why I am here. Put your dream board in a place that you will see it very often; this will serve as your reminder and be your motivation. Another thing you can do is post pictures or notes to yourself in the bathroom, on the fridge, on your computer, at your desk, etc. The idea is to put positive, purposeful things
www.FitnessExpertNetwork.com - 1474

in front of you frequently and in places that you pass by and are at most often. These constant reminders will lead to new dendrite and synaptic nerve formations and start reprogramming your subconscious mind. Now that you can see the light at the end of the tunnel and have a crystal vision, it's time to design a plan to get from here to there. The first thing to do is set clear, realistic goals. Make yourself short term goals and long term goals. Short term goals could be I will not smoke a cigarette today or I will not cheat on my meal plan today. I will exercise 4 days this week. I will save $50 this month. These are great examples of short term goals that are realistic, attainable and that have a timeline. Long term goals could be I will save $1,000 this year, I will lose 20lbs this year, and I will buy a home in 5 years. Take time out everyday to review your plan, this will help you stick to it and keep you motivated to perform those daily tasks necessary to reach your goals. When you reach your goals reward yourself. Rewards could be a night out at your favorite restaurant, a new outfit, a vacation or time off, a day of pampering at the spa or country club. Whatever you enjoy, reward yourself according to the goals you reach. The harder the goal is to reach, the greater the reward for yourself. The second step in planning is to get organized. It is so much easier to operate when you know where everything is at. De-cluttering your environment is the first step in decluttering your mind. Cleaning up your work space and household helps regulate your life, so you can focus on the important things. You are a product of your product, so practice, practice, practice. Practice staying organized, practice keeping things efficient and practice planning. Develop a schedule and plan out your day. Having a game plan is a great way to get started. Plan your meals, plan your workouts, plan for personal time, and stick to it. Make an agreement with yourself that you will stick to your plan. Have a specific time for your activities and be committed to them. I don't feel like it and I'm tired is not an excuse, those are reasons for you to stick to your plan and keep your agreement to yourself. To create even more efficiency in your life, make a task list for the following day and then rank the tasks according to priority. Take care of priority number one first and then work your way down the list, checking each task off one by one. When you do this, you find you have more time to get things done through out the day. Thirdly, be accountable. Make a contract with yourself, write it down, print it out and sign and date it. Now you have taken action and made a commitment and its right there in front of you. Put this in a place where you will see it often as a reminder of commitment to yourself and your dreams. If you have trouble with goals, with planning, with decision making or taking action, then hire a professional to help you out. Professionals are there to help you reach your goals. They are pro's, because they know their business inside and out. If you have trouble with finances, hire a financial planner, if you know you won't workout or don't know how, then hire a personal trainer. You wouldn't hire a mechanic to fix your broken leg, so why do you try to accomplish everything by yourself when you know that you don't know it all. Save time, headache and heartache by seeking out professional help in areas that are not your strengths.

www.FitnessExpertNetwork.com

- 1475

Another thing I do to stay the course is read motivational and inspirational books. I am always trying to keep my life in balance- mind, body and spirit. One of the most influential books I ever read is by Eckhart Tolle, "The Power of Now". In my opinion, this book lays it out, it is all about now. Each moment in your life matters, and being in the moment and staying present is the key. Being in the now you don't take things for granitite, you take them for what they are, experiences. Life is all about experiences, the more you have the more you can connect with others and the more you learn about yourself. This book also helps in making you look at the positive side of things; you can learn something from every person, from every situation, no matter how bad it may seem at the time, the right thing will happen for you. Other things that have helped me out are meditation and yoga. This allows me to relax and clear my mind of the daily clutter. I just take 10 - 20 minutes a day to meditate, or sit outside in a quiet area, close my eyes and just focus on my breathing. The easiest meditative technique is just to count your breathes, 1 - 10 and then back down again. Don't focus on anything but counting your breathes, let the thoughts that come into your head exit just as quickly. I try the same technique when doing yoga. Just breathe through each posture, relaxing the mind and stretching those tight muscles. This also helps keep you in the moment, staying in the Now?. One last tip for getting motivated is music. I use music to ease into my meditation, to relax me in traffic, or to give me energy for my workouts. Music can soothe the soul, or get your adrenaline going. One song that gets me pumped up for a workout is "Eye of the Tiger". Every time I hear it my heart rate increases, the blood starts to flow, and my mindset changes into overdrive I am focused on my workout, and raring to go. On the other side of the spectrum, when I need to relax and de-stress, I listen to classical, new age, or sounds of the earth music. This helps me slow down my breathing, calm my nerves, and quiet my mind. Find the music and the beats that move you. Listen carefully and pay attention to how certain music makes you feel, and then you can create play lists and cd's for particular moods. "Motivated for life" is about finding what works for you. I hope all these tips and suggestions will guide you on your path to taking control of your life. Enjoy, and bask in the energy of positive thinking and eliminate all negative self talk and energy from you days. Remember, we only have this opportunity, this body, once, so make the best of it. Live in the now, live in the moment, be where you are, be here now, be present in every second of your life, get in touch with yourself and your inner being. Find your passion, your desire and focus on that, and you will be "motivated for life".

About the Author


Ryan Kollock is a certified personal trainer, performance enhancement specialist, wellness coach and Reiki Master. You find out more information at www.LagunaBeachFitness.com
www.FitnessExpertNetwork.com - 1476

What's up with Reiki?


By Ryan Kollock
Reiki is a Japanese term meaning "universal life force energy". Every system and all parts of our bodies are energy, and this energy is constantly changing. When this "life force energy" is free flowing we are in an optimal state of health and well being. Conversely, when our energies are weakened or restricted, we experience a less than optimal state of health and well being. There are many things that block and/or weaken the "life force energy", causing imbalances in our bodies. Imbalances can be caused from stressful situations occurring in our lives, such as emotional and/or physical trauma, injuries, negative thoughts and feelings, fear, worry, doubt, anger, anxiety, negative self-talk, toxicity, nutritional depletion, destructive lifestyle and relationships, neglect of self and lack of love for oneself or others. All these emotions that are not expressed in a healthy way mastitis into things such fatigue, depression, disease and illness, etc. Thankfully we have Reiki. Reiki helps us to become relaxed and stress-free so we can connect with our natural ability to heal. Working with Reiki will restore the general condition of the body. It will open the energy channels and this will allow the body to deal properly and naturally with stress and build-up of toxins and allow us to cope with anxiety and depression. The effects of Reiki are profound and have even been known to reverse the effects of chronic diseases in people. So what does this mean to you? Well, if you are looking for optimal health, then we need to deal with not just physical, but the mental, emotional and spiritual elements of your life. Reiki delivers energy to a recipient through a practitioner that has studied Reiki and been properly attuned. Opening your mind and allowing the energy to work through your body, breaking down blockages, strengthening your bodies ability to take care of itself naturally. Bringing harmony and balance back into your physical, mental, emotional and spiritual bodies is how Reiki works. This allows you to recover more quickly from serious workouts, injuries, and even surgeries. Here are some Benefits of Reiki:

Creates deep relaxation and aids the body to release stress and tension. It accelerates the body's self-healing abilities, Aids better sleep, Reduces blood pressure Can help with acute (injuries) and chronic problems (asthma, eczema, headaches, etc.) Aides the breaking of addictions, Helps relieve pain, Removes energy blockages, adjusts the energy flow of the endocrine system bringing the body into balance and harmony, Assists the body in cleaning itself from toxins, Reduces some of the side effects of drugs and helps the body to recover from drug therapy after surgery and chemotherapy, Supports the immune system,
- 1477

www.FitnessExpertNetwork.com

Increases vitality and postpones the aging process, Helps spiritual growth and emotional clearing

Whole body health is what Reiki provides for us. Revitalize, Reinvigorate, Renew Your Life!

About the Author


Ryan Kollock is a certified personal trainer, performance enhancement specialist, wellness coach and Reiki Master. You find out more information at www.LagunaBeachFitness.com

www.FitnessExpertNetwork.com

- 1478

The Evidence For Strength-Based Rehab For Back Pain.


By Shervan Khanna
Chronic low back pain is most often related to insufficient muscle strength and deconditioning1,2. People experiencing pain will avoid movement and activity in an attempt to decrease pain, but this results in more muscle atrophy, increased pain and psychological distress. The most effective way to manage low back pain is educating the patient about pain processes and mobility and improving strength. Understanding that guarding and protecting our backs is part of the problem should be the primary focus of recovery. Our back needs to be strong and flexible in order for us to tolerate our daily activities. There many research studies supporting the value of high intensity, low force strength training for the management of low back pain 2-4. This protocol shows ideal results for the treatment of backpain. The following articles support this evidence, but also show important clinical implications in the management of low back pain. Rish et al.5 showed that strength training not only increased strength and decreased pain, but improved the perception of physical and psychological functioning. If patients learn that they dont have to stop using their backs and that building muscle helps with function and pain it will improve quality of life. For those who are unable to move through full range of motion, they can still make strength gains. There is research that reports that strength gains through untrained ROM does occur6. The authors showed that subjects who strengthened their lumbar musculature through a limited range of motion showed improvement in isometric testing at different joint angles, including those outside the ROM strengthened. Furthermore, the participants who trained in a limited range showed comparable gains throughout ROM as those training through full ROM, but also showed more gains in the ROM trained than those who trained through full range. All participants had considerable increase in strength compared to controls who did not train. Recent research has shown the effectiveness of high intensity strength training at a low frequency, but Tucci et al.1 went even further to show that subjects who built base strength during a 12 week program maintained that strength afterwards with infrequent maintenance sessions of either once every 2 weeks or once every 4 weeks. Control subjects who completely stopped training showed a 55% reduction in lumbar strength after the initial gains they made in the first 12 weeks. Clinically, we need to ensure that patients continue to exercise at a high intensity even after they see improvements in base strength.

www.FitnessExpertNetwork.com

- 1479

It is important to note that the research further indicates that training intensity is a key factor for maintenance of muscular strength. Working with physiotherapists trained in pain management and high intensity strength training can provide optimal results for people experiencing low back pain. References 1 Tucci, JT, Carpenter, DM, Pollock, ML, Graves, JE, and Leggett, SH. 1992. Effect of reduced frequency of training and detraining on lumbar extension strength. Spine. 17(2): 1497-1501. 2 Pollock, ML, Leggett, SH, Graves, JE, Jones, A, Fultan, M, and Cirulli, J. 1989. Effect of resistance training on lumbar extension strength. The American Journal of Sports Medicine. 17(5): 624-629. 3 Carpenter, DM, and Nelson, BW. 1999. Low back strengthening for the prevention and treatment of low back pain. Medicine & Science in Sports & Exercise. 31 (1): 1824. 4 Graves, JE, Webb, DC, Pollock, ML, Matkozick, J, Leggett, SH, Carpenter, DM, Foster, DN, and Cirulli, J. 1994. Pelvic stabilization during resistance training: Its effect on the development of lumbar extension strength. Arch Phys Med Rehabilitation. 75: 210-215. 5 Risch, SV, Pollock, ML, Langer, H, Graves, JE, Fulton, M, and Leggut, SH. 1993. Lumbar strengthening in chronic low back pain patients: Physiological and psychological benefits. Spine 18 (2):232-238 6 Graves, JE, Leggett, SH, Fix, CK, Pollock, ML, Carpenter, DM, and Fulton, MN. 1992. Limited range of motion lumbar extension strength training. Medicine and Science in Sports and Exercise. 24 (1): 128-133

About the Author


Shervan Khanna, based out of Nova Scotia, Canada, is with One to One Wellness Centre, more info at www.121wellness.ca

www.FitnessExpertNetwork.com

- 1480

Living Stronger, Lasting Longer


By Shervan Khanna
Unknown to most people, one of the most debilitating health problems affecting each and every adult is the loss of muscle tissue. Beginning from the point of physical maturation, individuals lose approximately a half- to one pound of muscle per year. Virtually all of the degenerative processes that characterize the aging process are associated with loss of muscle, or sarcopenia. Muscle atrophy gradually leads to a decline in functional capacity. If continued unchecked into the senior years, health will deteriorate and independence will likely be lost. Only strength training can halt and reverse muscle loss. There are no drugs, no health foods, and no recreational activities that will do the job. According to several noted experts, physical activity does nothing to halt muscle loss. Non-demanding activities cannot provide the required stimulation and desirable benefits of proper, structured exercise. Even if an individual partakes in a very active lifestyle, they still must exercise. Millions of people have been led astray by incorrect information, beliefs, opinions, and practices recommended by health care professionals, fitness instructors, and coaches who do not understand exercise and its requirements. Most governmental agencies and fitness industry institutions promote the supposed health benefits of generic physical activities over planned, structured exercise. In an effort to gain compliance, these organizations have lowered the standards of exercise to such a level that virtually every activity that involves movement of the body qualifies. Such misinformation has caused many to miss the real benefits that proper exercise can deliver or, even worse, to end up injured in the pursuit of health. Others become frustrated by lack of results or conflicting information and choose to do nothing at all. The primary purpose of exercise is to strengthen your body to allow you to do the things that you need and want to be able to do and continue to do them over your lifetime. Physical fitness is a measure of ones ability to function efficiently at some level of activity. The level required depends, of course, on your chosen occupation and lifestyle. There are three main factors of physical fitness: (1) muscle strength and endurance, (2) cardiovascular efficiency, and (3) flexibility. Traditionally, people have been told that different activities were required to improve each factor (eg., resistance training for strength, aerobics for cardiovascular efficiency, stretching for flexibility, etc.). However, decades of research and experience have demonstrated that resistance training can produce improvements in all factors of physical fitness simultaneously to an equal or greater degree, and with a significantly lower weekly time investment than less productive activities. Maximum gains can be made with as little as twenty minutes of strength training twice a week. Strength

www.FitnessExpertNetwork.com

- 1481

The skeletal muscles are the means through which all trainable systems (including the cardiovascular and skeletal systems) of the body can be exercised. Exercise occurs only as a result of mechanical work performed by the muscles. Muscle strength largely determines your ability to move and is, therefore, the most important element of physical fitness. The stronger you are the easier it is to perform any activity. With greater strength, you will hit the golf ball farther, climb the stairs more easily, and carry things without difficulty. The other factors of physical fitness play a supportive role to the work performed by the muscles. For instance, it is the ability of the heart to respond to and support muscular demand that determines cardiovascular efficiency. Improved strength also increases endurance since muscles can contract for a longer time when performing submaximal activities. Working the muscles against adequate resistance is the only means of producing consistent strength gains. Cardiovascular Efficiency The role of the cardiovascular system is to deliver oxygen and nutrients to the muscles and vital organs and to transfer carbon dioxide and other metabolic wastes away from these tissues. Any activity that places significant demands on the cardiovascular system will stimulate improvements in its efficiency. More and more medical and exercise research is demonstrating the benefits of strength training for this purpose. Again, it works because rather than operating in isolation, the heart responds to muscular demand. It works better than so-called cardio exercise because the muscle demand is greater. In addition, it avoids the high levels of force and impact associated with traditional aerobic activities. If you choose to do such activities, more lean muscle mass leads to improved performance and less risk of injury. Greater strength also has a cardiac protective effect in that daily activities will be less demanding on the heart. Flexibility Motion is lotion. It is important to regularly move all your joints through their range of motion. A gentle stretch often feels great. Less helpful, however, is the forced, sustained stretching frequently promoted to increase flexibility. Although necessary under some circumstances, there is no general health benefit derived from this behavior. In fact, if a joint becomes more flexible without a corresponding increase in muscular strength, the probability of injury or instability is increased. A healthy level of flexibility can be achieved and maintained with resistance training alone if exercises are performed over a full range of motion. In Summary Proper strength training produces improvements in lean muscle tissue, bone density, cardiovascular efficiency, glucose metabolism, and joint stability. Adequate resistance is required for a meaningful stimulus. Sufficient recovery is necessary to make gains and avoid overtraining. Exercise is best thought of as physical medicine and should be prescribed according to individual needs and goals. Supervision from a qualified trainer or therapist increases safety, guides progression, and motivates effort. Having been led to believe that exercise is about fun and pleasure, people often avoid real exercise or are
www.FitnessExpertNetwork.com - 1482

disinclined to exert themselves when performing it. The utilization of unproductive, inefficient activities combined with an aversion to hard work prevents individuals from achieving desired physical improvements. Building muscle is the key to avoiding the decline and degeneration frequently associated with aging. The old saying is true: adversity makes us stronger! Thankfully, it can happen with as little as twenty minutes per week.

About the Author


Shervan Khanna, based out of Nova Scotia, Canada, is with One to One Wellness Centre, more info at www.121wellness.ca

www.FitnessExpertNetwork.com

- 1483

Health Promotion
By Shervan Khanna
Millions of people have been led astray by incorrect information, beliefs, opinions, and practices recommended by health care professionals, fitness instructors, and coaches who do not understand exercise and its requirements. Such misinformation has caused many to miss the real benefits that exercise can deliver and, even worse, to end up injured in the pursuit of health. Others become frustrated by lack of results or conflicting information and choose to do nothing at all. Attempts at health promotion have focused efforts on increasing activity. Various agencies and individuals perceive a solution in promoting a kinder, gentler exercise, which takes the emphasis off a structured and planned program and emphasizes generic activities that occur during ones normal daily life. In an effort to gain exercise compliance, these organizations have lowered the standards of exercise to such a level that virtually every activity that involves movement of the body qualifies as exercise. This is a big mistake with potentially disastrous consequences. In order to produce the adaptations that improve health and function, the body requires a direct and significant stimulus, namely demanding muscular work. Exercise is a challenge to the body, which, if performed within safe parameters, results in positive changes. Unfortunately, non-demanding activities cannot provide the required stimulation and desirable benefits of proper, structured exercise. Even if an individual partakes in a very active lifestyle, they still must exercise. Exercise is not optional. Ironically, proper exercise requires much less time commitment than any of the bogus exercise replacements. As for the demanding nature of exercise and the unpleasant symptoms (muscle burn, elevated heart rate, increased respiration, sweating, etc.) that occur during its performance, these things are simply unavoidable. Hard work is necessary to stimulate changes to your body and some discomfort is part of the package. These uncomfortable feelings are normal and natural and they cause no harm. If effort is reduced in order to avoid discomfort, results from exercise will remain elusive.

What Exercise CAN and CANNOT Do In general, exercise CAN effect changes in the following six areas of physical condition: Muscular Improvements (strength, endurance, tone, shape) Increased Bone Density and Strength Improved Cardiovascular Efficiency Enhanced Flexibility Contribution to Body Leanness
www.FitnessExpertNetwork.com - 1484

Increased Resistance to Injury Though proper exercise offers a multitude of benefits, exercise is sometimes promoted as doing things that it simply CANNOT do. A few of the more prevalent false beliefs are briefly discussed below. Exercise CANNOT: By Itself Cause Body Fat Loss Fat loss occurs only when total daily calorie intake is less than total daily calorie expenditure (ie. as a result of a calorie deficit). This occurs much more efficiently as a result of restricted intake. Burn a Significant Amount of Calories Calorie expenditure during exercise is very small relative to the amount of calories easily consumed through food. Burn a Significant Amount of Fat Of the calories expended during exercise, most are derived from carbohydrate. Depending on the exercise intensity, fat contributes no more than about 40 percent of the energy. If total expenditure is small, how can a small fraction of this small amount be significant? Alone for Overeating / Nutritional Infractions For the reasons discussed above, exercise cannot make up for excessive calories consumed from poor food choices. By Itself Significantly Alter Body Appearance Improving physical appearance requires reducing body fat and strengthening and shaping muscles. Exercise primarily causes the muscular changes. Body fat reduction requires dietary modification and control. Body fat lies on top of muscle and can hide improvements in muscle tone and shape that occur from exercise. Therefore, without dietary control, exercise is limited in its ability to change appearance. Prevent Heart Disease Cardiovascular disease has many contributing factors and cannot be prevented simply by performing aerobic exercise. Many people who exercise regularly still get heart disease and suffer heart attacks. Heart disease continues to be the number one health problem in North America.

The general public is harmed when it is misled and confused by incorrect information and incomplete advice, regardless of how well-meaning it may be. Having been led to believe that exercise is about fun and pleasure, people often avoid real exercise or are disinclined to work hard and exert themselves when performing it. The utilization of unproductive, inefficient activities combined with an unwillingness to work hard prevents an individual from achieving the physical improvements he or she seeks.
www.FitnessExpertNetwork.com - 1485

About the Author


Shervan Khanna, based out of Nova Scotia, Canada, is with One to One Wellness Centre, more info at www.121wellness.ca

www.FitnessExpertNetwork.com

- 1486

"Body Transformation Requires That You Set Goals"


By Shondelle Solomon-Miles
Goal Setting in not an option if you are serous about transforming your body. Im sure youve heard the saying: If you dont know where youre going, youll never arrive at your destination. Harvay Mackay so eloquently states: "Goals give you more than a reason to get up in the morning, they are an incentive to keep going all day. Goals tend to tap the deeper resources and draw the best out of life". Setting goals is crucial to transforming your body. Without setting goals, your actions are random and unfocused. Without a goal and a plan to attain it, you can only hope to oneday wake up looking and feeling the way you want to look and feel. Unfortunately, hope alone doesnt work. You must be very clear with what you want and create a plan on how to accomplish it. In order for you to GET what you want, you must KNOW what you want. Most people want to look better, lose weight, and get in shape, but they have NO CLUE what that means ? Is it being able to fit back into your skinny clothes? Is it being able to run a mile without stopping? Is it having your spouse look at you again with that "lustful" eye? Is it being 30 pounds lighter on the scale? Perhaps it's just being able to play with your kids or grandkids without getting tired or injured. Maybe its all of the above. The point is: whatever your goals are you must CLEARLY identify them. If I gave you an arrow and told you to pierce the target, hopefully the first question you would ask me is " where's the target"? Right? Right. IN ORDER TO HIT THE BULLS EYE YOU MUST FIRST KNOW WHERE THE BULLS EYE IS! Most people are walking, running and jumping around aimlessly with a gazillion arrows and not a single target. Arrows without targets are useless, just as intentions without ACTION are useless. You could have all the good intentions in the world, but if you don't put some energy behind those intentions you get the same result-NOTHING! Do you get my point? If you want to lose weight, the FIRST step is clarifying EXACTLY how much weight you want to lose. If you want to get in better shape, Determine EXACTLY what that means for you? If you want to look better, define EXACTLY what looking better means to you.

www.FitnessExpertNetwork.com

- 1487

Then, once you know what your goals are, break them down into small "bite-sized" pieces and take action towards achieving them. So for example if your ultimate goal is to lose 60 pounds, don't focus on 60 pounds because that's intimidating and overwhelming. Instead take the actions necessary to lose just one pound. When you've lost one pound, then focus on two pounds...then three. then four... you get my point. If you want to run a mile without stopping, take action on walking a mile without stopping, then jogging a mile.... Once you dissect your goals write them down ON PAPER & WITH A DEADLINE. Then, read them out loud several times a day. This is so important, because this habit forces your subconscious mind to take action on achieving these goals. Whether you are aware of it or not, your subconscious mind controls your actions 100% of the time. I'm sure you've accomplished many goals in your life: the birth of a child, a promotion, a degree, getting to work on time, buying a new car, or house...the list goes on. I'm also sure you would agree there is nothing quite as satisfying as establishing a goal, working hard at attaining it, DESPITE the challenges, and finally achieving what you were seeking What a feeling! In addition, you know what? Its that feeling that gives you the motivation and willpower to accomplish your next goal. Think of each goal as a single domino in a line of dominoes. All you have to do is knock down that first domino and all the others will go tumbling down. That is the momentum you create by setting your goals and stopping at nothing to achieve them! So if you have not done so already, don't waste another minute, take ten minutes, sit down quietly with no distractions, identify your goals, and your plan for achieving them. Good Luck and I'll see you "at the top".

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 1488

Do You Believe You Can Lose Weight?


By Shondelle Solomon-Miles
In your heart of hearts, do you believe you can lose weight? If not, why bother trying? Your inner world creates your outer world. In other words, your thoughts, beliefs, and feelings create your results. The problem that so many people have when attempting to lose weight is that they attempt to change their external world without addressing their internal world. For example, you may join a gym, buy some fat-burning pills or go on a diet. The problem is that none of these methods examines the beliefs and the subconscious programming that allowed you to become overweight, or out of balance in the first place. In order to correct a problem, you must acknowledge and treat the source of the problem, rather than the symptoms of that problem. Dr. Joseph Murphy, author of The Power of Your Subconscious Mind could not have said it better: If you want to change external conditions, you must change the cause. Most people try to change conditions and circumstances by working on those conditions and circumstances. This is a terrible waste of time and effort. To remove discord, confusion, lack and limitation from your life, you must remove the cause. Heres a very simple analogy to prove this point. A diabetic who at the moment has normal blood sugar levels due to medication is still a diabetic right?, After all if this person doesnt take their medication, the symptoms return. The medication does not eliminate diabetes; it temporarily treats it. Most often, weight gain is the result of a problem, and not the problem itself. So how do you find the source of a problem? You start by examining your feelings, thoughts, and beliefs. If in the core of your being you do not believe you can lose weight, you will not lose weight. If you successfully and permanently want to achieve your weight loss goals, you must eliminate the self-defeating beliefs that you have, that do not support your mission. Otherwise, you will sabotage your efforts every single time. Here is an example. I recently had a young woman come to my studio to inquire about my weight loss services. After rattling off her long list of goals and deadlines, she asked, Do you think I can do this? Is it possible for me to look better in three months? I immediately responded, I think you can do anything you set your mind to within reason. A more important question is do you think you can do it? She did not verbally respond, but I could tell by her body language, and the expression of doubt on her face that she did not believe it was possible. I knew then that her skepticism, and her lack of belief in her ability to lose weight successfully, would defeat her soon after beginning her journey. As expected, within a couple of weeks she abandoned her
www.FitnessExpertNetwork.com - 1489

exercise and nutrition program. Not because she wasnt capable of completing her workouts and following a supportive eating plan, but because she did not truly believe it was possible. Why? Because she had failed in the past. Positive change is dependent upon the interlocking of belief and know-how. Weight loss programs that rely solely on external behaviors such as counting calories, skipping dessert, and doing cardio in your fat-burning zone, rarely lead to permanent weight loss if they do not simultaneously address the internal or intangible components of change, some of which include self-image and personal beliefs. Change begins with a shift in these intangibles. As adults, we hold many beliefs that are self-limiting and that retard our progress towards achieving physical transformation. Some of these include, I dont have time, This is too hard, I hate exercising, Im just not disciplined, Eating healthy is boring, or I have no self-control. These unsupportive thoughts and beliefs, disguised as excuses, are nothing more than self-sabotaging belief systems that you have chosen to accept as your truth. The good new is that you can also choose to accept beliefs that are supportive of the goal you are striving to achieve. Mark Victor Hanson, co-author of Chicken Soup for the Soul says it best: Your belief determines your action and your action determines your results, but first you have to believe.

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 1490

Visualization: An Overlooked Tool For Transforming Your Body


By Shondelle Solomon-Miles
Visualization is the process by which you create clear, mental images of things and/or ideas that are not physically or visibly present. Has your body ever been stuck in a meeting while your mind is relaxing on a pink sandy beach drinking a margarita? Have you ever been so hungry that your mind can smell, feel and taste a certain food? Have you ever had a vivid mental picture of what life would be like if you won the lottery? If you answered yes to any of these questions, then you're already quite familiar with the art of visualization. So what does this have to do with reprogramming your negative belief systems? Your subconscious mind does not differentiate between that which is imagined and that which is real. It accepts everything that enters its realm as truth. Therefore, by visualizing yourself looking and feeling, not as you are now, but as you will be, you're in effect tricking your subconscious mind into believing that your desired result has already been attained. Imagination is the first step of physical manifestation. Why? It's because all things are created twice, first in the mind and then in reality. Take for example a car, a table, a lampshade, the stock market, or the internet. All of these things had to begin first as an idea in someone's mind. Someone had to imagine their existence. Without vision, there is no creation. This means that if you program your subconscious with a mental image of yourself as a slimmer, leaner, healthier person, and of course persistently and consistently take the appropriate actions to achieve it, your mind will accept this vision and assist your body to conform to this mental image. I suggest you find pictures of how you would ideally like to look and feel and put them in places where you can see them constantly. Also, take the time each day to create a clear visual image of how you'll look at your desired goal. Don't just create a visual image, but imagine how you will feel when you reach your desired weight. Imagine yourself running and laughing in the park with your children, or walking into a crowded room wearing a sexy, strapless dress, or perfectly tailored suit and having all eyes on you. Embrace and savor those feelings and before you know it, you'll be living them.

www.FitnessExpertNetwork.com

- 1491

Visualization, effective goal setting, and positive self-talk when consistently implemented, will transform your belief systems into more supportive ones. It's essential that you master these techniques, because they'll serve as your foundation. Your emotional and mental foundation like that of a house must be on solid ground so that you can build confidently on it. Live by the words of author Dennis Kimbro: "There is a difference between wishing for a thing and being ready to receive it. No one is ready for a thing until he believes he can acquire it. The state of mind must be belief, not a mere hope or wish. There is nothing, right or wrong, that belief plus burning desire cannot bring to pass."

About the Author


Shondelle Solomon-Miles is the owner of Synergize Training Studios in Hollywood, FL. She is also the author of The Ultimate Fat Loss Guide. Her website is www.Synergizeweighloss.com

www.FitnessExpertNetwork.com

- 1492

Using Body Type To Create Realistic Goals


By Stan Small
If you're just beginning a fitness program or have been exercising for a while now I'm sure you have a picture in your mind of how you want to end up looking. It's a very good idea to have goals to work toward. The reward of reaching them is what drives us forward. The problem is that many of us have goals that may be beyond what our bodies are capable of. When this is true, eventually a person will end up getting frustrated from not getting the results they expected and give up. How do we avoid this? You first have to be able to determine what body type you have. Unfortunately not all bodies are created equal. A good percentage of us are not able to end up looking like the models in magazines and on television commercials. But is that truly what we're aiming for in the first place? Sure, it would be nice, but what are we really after? What are the things we should be focusing on? First you have to determine your body type. The type of body you have may limit what you can easily achieve. Don't get me wrong; I'm a firm believer that you can achieve anything that you're willing to work for. But if you're just starting out, you have to learn to crawl before you can walk. It's ok to set a goal that you want to reach a year from now, but you should also have short-term goals that allow you to feel a sense of accomplishment along the way. You are born with a certain body type and your body will try very hard to maintain that type. Let's start out by defining the body types. There are three of them. Ectomorph - An ectomorph is lean and narrow in the shoulders. They are generally thin with little muscular development and are able to eat substantial amounts of food without getting fat. A person with this body type will be able to tone up but will have a difficult time adding muscle mass to their frame. This is partly due to a high metabolism. Gains in muscle mass are difficult but attainable with a high calorie diet and well structured weight training program. Mesomorph - A mesomorph tends to be a more muscular person with broad shoulders relative to a smaller waist. Their muscles are well developed and they appear to have a large bone structure and thick joints. The large amounts of muscle mass are due in part from the production of testosterone. For this reason, a large portion of mesomorphs are men. They can become overweight if they overeat but have a relatively easy time getting back in shape with moderate exercise and sensible nutrition. Endomorph - An endomorph is often overweight. They generally have narrow shoulders relative to a larger waist and have a rounded, soft appearance. They have slower metabolisms, which make it more difficult to lose weight. There are typically larger fat deposits on the waist, thighs, and upper arms. Weight loss is possible through a strict diet and a regular exercise plan.

www.FitnessExpertNetwork.com

- 1493

Most people find that they are a combination of two of these body types. Your body type is determined by genetics. This doesn't mean that if you're 75 pounds overweight you can blame it all on your family and decide there's no chance of changing it. That's called a cop-out. You may always have some excess weight but it can be on a much smaller scale with a good fitness plan. So before you can create realistic goals you have to identify your body type. Before we go any further let me make something perfectly clear. You don't have to be perfectly thin to be in good shape. No matter what your body type is you can be healthy and fit through sensible nutrition and exercise. If you're thin with next to no muscle development, you can absolutely add muscle to your frame. But if you're expecting to end up looking like Arnold Schwarzenegger you're probably expecting too much. It's possible but not probable. So why not make yourself feel successful by creating goals that are easier to attain? If you determine your body type you will more easily be able to set reasonable goals that you know you can achieve. Let's go through an example. You're a guy and your ultimate goal is to add 20 pounds of muscle to your frame. You've always been thin and athletic with good muscle tone. You're an ectomorph. You want to be more muscular. How do you go about it? The worst thing you can do is to just start working out without a plan. You've got to know what to eat, how often to eat, and what exercises to do or you'll be wasting your time. Your options are to get help in the form of advice or training from a fitness professional, do some research on the internet to find a plan that matches your needs, or get a book that has the proper fitness plan mapped out for you. You have to choose the option that you know you can follow on a consistent basis. Don't go the cheap route just to save money if you have doubts about sticking with it. Once you have a plan you can set your first shortterm goal. That may be to gain 5 pounds of muscle in the first 30 days. Once you have met or exceeded this goal, reward yourself. Make yourself feel proud for reaching this first goal. Get yourself something you've been wanting or go do something you've wanted to do. Then, set another short-term goal. Keep repeating the process until you get to your ultimate goal. The important thing is to set realistic goals. If you've always had a weight problem and want to lose 50 pounds, make it easier to achieve by setting reasonable short term goals. Set a goal of losing 10 pounds every 30 days and meet or exceed that goal. Treat yourself every month for being successful. If you have trouble meeting the goal, lower it. The important thing is to set goals you can achieve and to stick with it. When you're successful on a regular short-term basis, you'll have a feeling of pride and accomplishment. This will be the driving force that keeps you going.

About the Author


Stan Small is a certified personal trainer in Ellsworth, Maine. He is the owner of Personal Fitness Solutions providing in home training programs for the Ellsworth, Maine vicinity. His website is www.Personal-Fitness-Solutions.com

www.FitnessExpertNetwork.com

- 1494

"Exercise, Nutrition, and Menopause"


By Tim Chudy
I feel like my results are much harder to achieve now that menopause is hear. And I feel if I just look at food Ill gain weight. have you said that to yourself lately. Ive heard my clients say it. Menopause is a very challenging time for women and knowing what to do and how to accomplish your health and fitness goals through it can be hard. As you age and enter menopause you will gain weight if youre not cutting calories or exercising. So if youre not now, start now. To make matters worse women find themselves accumulating fat in places that they havent before. After menopause women have a tendency to gain weight where men do, neck, chin, and the spare tire area, due to the fluctuation in hormone levels. Genetics and activity level will also contribute to where you accumulate your fat. There is really nothing you can do regarding your genetics, but you can adjust your activity level. Increasing exercise, specifically weight training and cardiovascular training can have a tremendous impact on your body fat percentage. Consult with a certified personal trainer to establish a program that will aid this. There are two sides to the menopause coin. Exercise being the first. And diet is the other side of the coin. Making sure youre controlling calorie intake with fresh, natural foods will also affect the amount of body fat accumulation. Stay with whole grain foods and lean meats. Eat plenty of fresh fruits and vegetables and eat five to six smaller meals periodically throughout the day. this will help boost your metabolism and keep it burning at a higher rate. One more word of caution for menopause and fat accumulation. Keeping your activity level up and your calories controlled will contribute to your fat stores. There are two types of fat; subcutaneous fat, the jelly belly, and fat around the hips and thighs. And the other is visceral fat. This is the fat around the vital organs. Studies have shown this to be more active and also have a higher association to disease. Not only will a healthy, controlled diet and plenty of exercise keep you looking good, but also keep you safer from developing diseases later in life.

About the Author


Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, a private personal training studio in St. Louis, MO. You can contact him by timchudy@fitnesstogether.com

www.FitnessExpertNetwork.com

- 1495

"How The Old Stay Young"


By Tim Chudy
Whether we like to admit it or not, aging is a part of life we all have to face. Did you know the leading cause for injury deaths in people 65 and older is falls? Did you also know that the number one reason to seek medical care in the U.S. is musculoskeletal injuries? Thats pretty strong stuff. (No pun intended.) The fact is that as we age we get weakerunless you do something about it. So how do you keep your youthfulness and ward off injury and death? Im going to tell you exactly what you need to do. There are four components of health that need to be addressed in order to slow the aging process. They are cardiovascular training, resistance training, or weightlifting, flexibility and nutrition. Nutrition is in and of itself a huge beast so we wont talk about that specifically. But do know it is an important piece to the puzzle. By your 40th birthday, youve probably begun to become vulnerable to injury. There are usually weak areas with an individual, whether its balance, strength, flexibility, endurance or even posture. These need to be focused on and improved upon individually. The main concern when undertaking an exercise program at any age is customization. Everyone is different. And that means everyones exercise program should be different. Each area, strength, flexibility, endurance, balance, and posture must be assessed and then properly prescribed based on that assessment. When people begin exercising they usually start with cardiovascular training. Everyone can walk around their block. There are really no barriers for someone to start. But just a walk around the block or walking laps at the mall wont cut it. Endurance training should be done three days out of the week for 30 45 minutes. And keep this in mind; there are two types of endurance training. Weight bearing and non-weight bearing. Walking and jogging are weight bearing and cycling and swimming are non-weight bearing. Some form of weight bearing endurance training should be incorporated into the program. Weight training is one that not everyone is familiar with. Some are even afraid of it. Especially older adults. But let me put a few things to rest right up front. You will not get bulky. Yes, you can hurt yourself if done incorrectly. Please seek out a professional. And yes, weight training has to be a part of your program. Because as we age it is the most crucial part of your program! So lets keep it simple. Three days a week for 30 45 minutes. Are you seeing a pattern with the commitment? When strength training, you want to focus on the major muscle groups and any areas that may be weak. Keep the muscles around the knee, hamstrings and quadriceps strong. As well as the core muscles, which include the abs and back. The last part of a complete exercise program is flexibility. This is often overlooked for a
www.FitnessExpertNetwork.com - 1496

variety of reasons. But it is so important. Especially since many jobs today have turned into sitting in your chair staring at a computer screen for eight hours a day. Flexibility will help keep your muscles loose, prevent stiffness, and maintain joint mobility. It helps you keep that youthful feeling and defy the aging process. Do a minimum of three days a week for 10 to 20 minutes. Dont be afraid to stretch everyday. Even morning and night. You can over train when it comes to strength and endurance training, but it is near impossible to stretch too much. When stretching, keep the movements slow and controlled. Do not bounce or jolt the limbs. That is a ballistic style of stretching and can be dangerous. We want to prevent injury, not get injured. There you have it; endurance, strength, and flexibility training. If you incorporate these into your health and fitness program you will ward off any injury as you begin the aging process. Youll keep that youthful body and youthful energy. Youll friends will be asking, What is your secret?

About the Author


Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, a private personal training studio in St. Louis, MO. You can contact him by timchudy@fitnesstogether.com

www.FitnessExpertNetwork.com

- 1497

How To Optimize Your Fat Burning Potential


By Tim Chudy
Body fat. We all have it. We all don't want it. But we all have trouble getting rid of it. So how do you optimize your fat burning potential? I will tell you 4 ways to optimize your fat burning. I first want to start talking about the ugly stuff - body fat. Body fat is a form of energy. That's it. It's there on your body screaming for it to be used up. Most Americans don't get enough exercise and eat a proper diet to facilitate this. Therefore it builds up and accumulates in the stomach, butt, legs, arms, neck, and all the other places on your body. Our bodies see body fat as the second source of energy. Glycogen, or carbohydrates, is the body's first form. When you get up off the couch to go to the fridge, the body is using glycogen. But if you were to burn through all of your initial energy stores, then and only then will the body start to tap into the fat energy. Obviously getting up off the couch will not do this effectively. In order to optimize fat burning you will first need to start a weight resistance program. Lifting with weights three times per week for 30-45 minutes will be a great start. Doing this will build lean muscle tissue which is what your body needs to raise the metabolism and burn more calories. Secondly, you will need to begin cardiovascular exercise. I do not want you to just get on a treadmill and read a magazine for one hour. This is counterproductive to the fat burning process and will be a waste of time. To fully optimize your fat burning potential you should be doing 20-30 minutes of high intensity interval training. After a 5 minute warmup, training at high intensities, 90%, followed by training at medium to high intensities, 60-70%, will burn the most fat and also boost your metabolism. This combined with weight resistance training will optimize your fat burning potential and give you a lean and toned physique. Next is nutrition. You can exercise 24 hours a day and 7 days a week, but if you don't have a solid foundation of nutrition, then you will never optimize your fat burning potential. In order to boost the metabolism and optimize your fat burning, start by eating five to six smaller meals throughout the day. Each of these meals should include a balance of protein, carbohydrates, fiber, healthy fats, and fresh fruits and vegetables. This sounds like a lot but can easily be done given the right plan to follow. Plus, there are certain supplements that can fill voids within your nutrition.

www.FitnessExpertNetwork.com

- 1498

Lastly make sure you drink plenty of water. Shoot for one ounce for every two pounds of body weight. Keeping a water bottle with you all day and filling it up as it empties is a tip I like to follow. There you have it. I have given you four ways to optimize your fat burning potential. Because you do have the potential to burn every pound of fat off of your body!

About the Author


Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, a private personal training studio in St. Louis, MO. You can contact him by timchudy@fitnesstogether.com

www.FitnessExpertNetwork.com

- 1499

The Ultimate Health & Fitness Secret


By Tim Chudy
There is a lot of information when it comes to health and fitness. From best-selling books, TV infomercials, and a myriad of magazines, there is a lot to digest. Where do you begin? How much of it is actually helpful? And what's going to get you what you really want ? RESULTS? I know what gets results. And I'm going to share it with you. Because don't you want to know what the Ultimate-Super-Duper-Big Daddy Health & Fitness secrets is'! As I mentioned there is a lot of information out there to get you results. And if you listen to just a sliver of it, you probably could get results. In fact, there is more than one way to get the job done. But even when you have the right plan, failure can still exist. Obstacles come up, frustration sets it, and before you know it, you've put on the weight you set out to get rid of! So how do you do it? The big secret isn't about the plan. It's not about the book or the machine, or the new DVD. The Ultimate-Super-Duper-Big-Daddy Health & Fitness secret is accountability. Exercise is no walk in the park. Many of us would be happy to take a stroll with our dog on a nice sunny afternoon. We would never have to be held accountable to that. But health and fitness is different. It's hard. It's tough. It's sweaty and uncomfortable. It makes us sore the next day and it takes time! Sometimes a lot of it. On top of all of that, we have to either wake up early or stay late to fit it in. That is why accountability to a health and fitness program, regardless of the program, is the key to your success. It is the key to RESULTS! That is why looking into a personal fitness trainer makes sense. They get you started on a customized health and fitness program. They motivate you through the tough times. They coach you on what works, and what doesn't! And they hold you ACCOUNTABLE! When you're ready to start or re-start a health and fitness program make sure you find one that fits for you. But more importantly, ask a personal fitness trainer to hold you accountable to it.

www.FitnessExpertNetwork.com

- 1500

About the Author


Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, a private personal training studio in St. Louis, MO. You can contact him by timchudy@fitnesstogether.com

www.FitnessExpertNetwork.com

- 1501

"Believe"
By Velma Esprit Garnes
At the time of writing this article Im in Orlando Florida in a beach resort listening to my husband snore. Its about 5:45am and of course, since we/re on vacation, we are sleeping in. I however, have other things on my mind that I would like to share. We frequent Florida often and this is the third of Im sure many visits yet to come, and as I continue to enjoy my stay and watch my vacation days dwindle, I cant help but be moved by the visits to Sea World. Sea World would be an otherwise enjoyable visit had I not seen the movie Happy Feet prior to my visit. Instead of enjoying the shows, I find myself obsessively concerned about all the animals in captivity. I took my kids to see the movie, thinking I was going to see, well, a kids movie and I came out on the other side of it with a valuable learning lesson about things I had some thoughts about, but never as in depth as they educated me. One of the shows we saw the at Sea World is Believe. This show Believe is about a boy at a very young age becomes interested in killer whales, and so from there he starts his research into killer whales. He wanted to know more and learn more about this killer whale culture. So, on the large screen in the pool with the killer whales there is the movie that plays out about this young boy whom, for now I will call John. John is so into the killer whales that he carves out the tail of a killer whale, makes a necklace that he carves out of wood, and dons it around his neck. Since the theme of the whole story is believe, we are to assume that John is believing so much in the whale that it eventually comes to life. Now, my point is this, stick with me because I do have one. What do you believe? Do you believe that your life is hard and that no one understands what you could possible be going through? No one has it as tough as you? We all have hard times in our life weve all had to endure, weve all had to overcome some major obstacles, so what? What seems to be the major difference between you and Martha (Stewart)? You and Jennifer Lopez? Or any of the other famous Jennifers for that matter. What separates us from those that succeed and those that only achieve mediocre success? Better opportunities? Money? Better upbringing? Better connections? What do you think? The more I talk to those that I admire, the more I begin to understand that those who reach phenomenal success in life are those that believe. They truly believe. If you ever
www.FitnessExpertNetwork.com - 1502

watch the Martha Stewart show, she may seem snippy, or even snooty to some, but like her or not, Martha believes in what shes doing. If you ever watched or heard J.Los story, when she was a complete nobody, she believed that she would be where she is right now. She believed so much in where she would one day be; that she was often ridiculed and always gave 110% while others would sit back and just get by. She lived in it even though she didnt have it yet. She believed. Often, when I talk to women who want to lose weight, or even have lost all they wanted, they find themselves in a place where they cant believe that theyre there. If theyve already lost the weight, they have a hard time trying to find the right clothes to fit them, or when they do, they get stuck wearing the baggy clothes because they cant seem to buy the size they actually wear, since theyve become accustomed to wearing large, xx-large, or whatever their old person was. They cant seem to believe in their new bodies. This is a large reason why most people cant keep the weight off, they find themselves slipping into that fat identity. Its been them for so long, that they find it difficult to imagine being the new person that they are. This is difficult because while in their old bodies, they never took the time to imagine themselves in their new bodies while in the present. When they finally do get into the size they once were their mind has a hard time catching up to their hearts and they tend to think of the situation as temporary, or they simply hope it lasts for a while, instead of believing that thats who they are now. When dealing with weight loss it is crucial that you understand that in order to continue to live inside the body that youve created, you have to learn to believe that it s the new body that youre in. This may sound trite, but its not much different than visualization used by athletes in the sports arena. Now more than ever it is understood that where the mind goes, the body follows. It is beginning to be incorporated into medicine as well. Dr. Andrew Weil for instance was among one of the first to coin the phrase integrative medicine, where he is combining mind, body, and modern medicine to heal. To maintain weight loss, you must use visualization as your source of commitment to yourself. When you spend time in meditation, (and if you dont you should) you should make a conscious effort to imagine yourself, as you truly want to be. The mind does not know the difference between reality and fantasy. Understand that success must be created within you before it can manifest in your life. Our feelings determine what we aspire to be and what we can accomplish in life. Where your mind goes your body follows. Author /speaker Lee Milteer of the book, Success Is An Inside Job, she says that she uses storyboards to map out the kind of life she wants for herself, to help her minds eye make a crystal clear picture of the goal she is trying to achieve. I too have adopted this same ritual. This is effective especially if you have a hard time
www.FitnessExpertNetwork.com - 1503

forcing yourself into visualizing what you want. Once you get the hang of it, it begins to become your reality. You can use visualization, but you can also use words, the words from your mouth are powerful and very important especially since youre the first to hear them. Make sure when you take the time for visualization weight loss techniques that you are supporting your positive visualization weight loss with positive sayings or mantras. In the beginning when youre trying to say things to yourself, such as You look better than J.Lo, or certainly Paris Hilton would be invisible next to you or whatever it is, it may sound like a farce, but after continual repetition and convincing your attitude begins to change and you will begin to make choices in line with how you feel about your new body and begin to make new and more supportive choices to get you in line with how you feel about your new body and your new self. Back to SeaWorld; The little boy in the story at the end of the video was shown on a split screen next to the man he has now become wearing the same necklace to show that he became what he believed and so the same is true in life. What do you believe? References: 1. Milteer, Lee. Success Is an Inside Job, Heart, Integrity, and Intuition: The Secrets to Getting Anything You Want. 1996

About the Author


Velma Esprit Garnes resides in Gahanna, Ohio where she is a fitness freelance writer, professor and recently inducted into Columbus State Community Colleges Sports Exercise Studies Hall of Fame. She can be through her website at www.studiotemple.com

www.FitnessExpertNetwork.com

- 1504

"The Effects of Decreased Hormonal Activity on Bone Loss and Muscular Development in Pre-, Peri-, Post- Menopausal Women"
By Velma Esprit Garnes
It is a known fact that advancing in aging has side effects and whether or not it is viewed negatively or positively is up to the beholder. Typically as women move into this stage of their life there is increased awareness of bone density loss. Due to the significant decrease in the hormone estrogen, there is an increased incidence of vertebral and hip fractures. Estrogen is a critical hormone for the maintenance of bone mass in women.(1) Research shows that the most common remedy for the loss of the hormone estrogen is hormone replacement therapy (HRT) This is simply an attempt to replace the loss of the hormone estrogen (2). Osteoporosis is a bone disease which affects 20 million women, particularly Caucasian, in the United States over the age of 40. The National Osteoporosis Foundation found that 1.3 million hip fractures are attributed to osteoporosis annually. After menopause there is an increased amount bone loss due to the fact that estrogen production is significantly decreased. It is recommended that women undergo estrogen replacement therapy (ERT) in order to combat the degenerative effects of osteoporosis. ERT is considered the most combative form of therapy and the most important intervention for the prevention of osteoporosis. There are a large number of fractures to the hip and spine due to the fact that osteoporosis is closely associated with the aging process. The loss of gait and balance contributes to increase falling incidents during the menopausal years. Weight bearing activities such as high peak forces applied at high frequency rates result in the highest benefit in bone maintenance and enhancement. Weight training activities help to increase neuromuscular control and lead to improved balance and coordination. This article summarizes several key factors, which lead to the prevention of bone loss: Effects of estrogen on bone and estrogen replacement therapy; the effects of weight bearing exercise on bone loss; and aerobic exercise consideration. While in adolescence and young adulthood exercise is of primary importance in preventing osteoporosis. From the age of 35 it is estimated that women lose bone mass at the rate of 0.75% to 1% per year and this rate increases to 2 3% per year at menopause. In the initial 5 6 years after menopause the rate of bone loss is markedly more increased especially in the hip and spine. Women who participated in moderate to high intensity exercise for a
www.FitnessExpertNetwork.com - 1505

significant portion of their life (athletes) in their premenopausal years were found to be more susceptible to increased bone mineral density (BMD) than nonathletic women. Maintaining a high peak bone mass in adolescence and young adulthood is of primary importance in staving off osteoporosis and fractures later in life. Even though it is well known that exercise is important and contributes to decreased bone density, it is still unclear as to what frequency, intensity, type or duration of the activity would be most effective in preventing bone loss. Dietary calcium supplementation seems to exert the greatest effect in the early years of peak bone formation before age 25 into 5 or more years beyond the onset of menopause. Calcium supplementation seems to best benefit individuals who have low calcium intake levels. There appears to be a synergistic effect with the combination of exercise with calcium supplementation as well as a synergistic effect of HRT with exercise. Physical fitness and body composition can be improved in pre- and postmenopausal females and show no difference in their ability to alter body composition and improve cardio respiratory endurance. In short there are positive effects of weight bearing activities, benefits to estrogen replacement in combination with exercise to combat osteoporosis, and calcium supplementation combined with exercise to increase lean body mass. The impact of a 1-yr resistance-training program on body composition and muscle strength in postmenopausal women and the impact of HRT on body composition changes with and without exercise alongside dose-response relationships between measures of program compliance and changes in primary outcomes is evidenced by the fact that resistance and weight-bearing exercise significantly changes the body composition in postmenopausal women and their lean body mass (LBM). Independently hormone therapy did not have an effect other than preserving the loss of LBM in postmenopausal women. LBM in women who exercised regardless of HRT status was increased. Significant fat weight loss was observed only in women who exercise while on HRT. Conclusively, resistance and weight-bearing exercise significantly changed the body composition in postmenopausal women and their LBM. Hormone therapy showed no independent effects on body composition. Independently hormone therapy did not have an effect other than preserving the loss of LBM in postmenopausal women. Muscle forces cause the largest loads on bones and the largest bone strains, which in turn forces the bones to become stronger. With the increase of muscle also comes an increase in bone strength thereby increasing muscle and bone mass. Aging adults lose momentary muscle strength, so their bone strain fall toward the remodeling threshold, this drop causes the bone to stop production and begins by removing bone next to the marrow contributing to the well-known loss of bone.

www.FitnessExpertNetwork.com

- 1506

Vigorous exercise turns back the clock on the bone remodeling and reduces or stops further bone loss, which causes a greater need for intensity than most adults would try achieving. To severely retard, or slow down the bone loss it is proven that HRT in combination with vigorous regimen of cardio respiratory training, weight training, and weight bearing activities be included within a healthy program. References: 1. Bemben, D.A, and N.L. Fetters. The independent and additive effects of exercise and estrogen and bone metabolism. J. Strength Cond. Res. 2000;14(1):114-120. 2. Burkhart. Exercise At Menopause: A Critical Difference. Medscape General Medicine 1999; 1(3). 3. Teixeira, Going, Houtkooper, Metcalfe, Blew, Flint-Wagner, Cussler, Sardinha, Lohman. Resistance Training in Postmenopausal Women with and without hormone therapy. Medicine & Science in Sports & Exercise. 2003; 35(4):555-562.

About the Author


Velma Esprit Garnes resides in Gahanna, Ohio where she is a fitness freelance writer, professor and recently inducted into Columbus State Community Colleges Sports Exercise Studies Hall of Fame. She can be through her website at www.studiotemple.com

www.FitnessExpertNetwork.com

- 1507

The Power to Commit to a Decision: Have You Really Made Up Your Mind to Get the Body You Want, or Are You Just Wishing for It?
By Velma Esprit Garnes
Recently, I'm struggling, I mean really struggling with making a commitment to myself and staying committed to my decisions. I'm not sure if my decision making process if severely flawed - which I'm willing to bet, or if I'm afraid of extra responsibility that comes with making decisions. Should we rent our extra house until the market gets better, or just unload and sell it? Should I expand my current business, or do I just make what I'm doing better? Green socks? White socks? No socks? The opportunities to make quality decisions affects the quality of your life every single day, some on a larger scale than others, but still affects our everyday living. Let me explain further. The one thing I've discovered is that by not making a decision IS making a decision. There's power that lies in making a decision, and the less you use that power, the more powerless you become, over yourself, over your goals and over your own options. Your direction in life will stem from whatever may happen to you, not a destiny you create. As a fitness professional, I teach fitness classes 5 days a week, some of those days I teach up to 3 classes back to back which may sound overwhelming but it's what makes me tick, gets me high. Whether I'm lecturing or teaching physical movement classes, I love to share my fitness enthusiasm with others because I truly believe if people feel really good it will improve their outlook in life, which in turn will allow them to treat others better, which in turn makes the world a better place to live. I know this sounds naively optimistic, but it truly drives me. I used to suffer alone of embarrassment from this secret mission until my 10 year old came to me with a sketch of superhero outfits he's designing for himself and one of his classmates to wear, which to him represents how he wants to save the world from itself (I made my kids watch 'An Inconvenient Truth' and Planet Earth on the Discovery channel every Sunday evening, the verdict is still out as to whether this is a good thing or not; it was my lazy attempt to answer their recycling questions). At first I thought it was really silly, but then I thought, 'Well, who am I to trivialize this decision he has made for himself' At least he's doing better than I am in the decision making department. This was a great lesson from my 10 year old. I'm certain I don't have to tell you how much more solidified my 'silly' secret has become with the recent tragic episode of Virginia Tech. Anyway, back to my fitness classes. At the beginning of the sessions I have students/clients come to me expressing their goals and how excited they are to finally be able to get into one of my classes as they have heard from others about the great results
www.FitnessExpertNetwork.com - 1508

they get from taking my classes. My first response is always, ' Is that all they told you' Did they mention anything about how much work goes into making those changes? Are you committed to the decision you've made to change your body?? These questions are usually received with blank stares but I do want them to think about their decision, their commitment. The truth to the questions always comes out later. The first 3-4 weeks into the program, I like to define as priming their bodies. The first 3-4 weeks is very crucial. It gives me a glimpse of where they are physically, and most importantly mentally and gives me time to memorize their names - which is very important to me. In weeks 5 & 6 I'm parking a mile from the campus so no one knows what kind of car I drive (I'm not kidding). It's usually in these weeks where I retrieve the ammunition of their goals they set for themselves in the beginning as a gentle reminder of where it is they want to be in the 11th week. Then, as I'm looking into their, 'Let's kill her!' faces, it started to dawn on me that I'm not the only one with this decision-commitment problem. Other people need help in this area as well. As I look at my classes deeply perplexed at why they are spewing venom in my direction, I try to put myself in their shoes and understand why they were so willing to abandon their commitments and give me half-hearted attempts in their workouts when things get tough. I look into their faces and see, 'This lady is crazy!' expressions and I'm truly puzzled. Then I realize that their commitment does not match their decision. They were wishing for what they wanted physically and wanted me to do the work for them to get them there. I can't want it more than they do, they have to find that place in themselves and commit to it. They don't have the realization that I'm just part of the solution and that there was work still needed on their part. It became just as important to me to help them become better committed to their decisions as it was for me to provide a safe, effective yet challenging workout. So I got to work on making them into more committed decision makers. Here is the result of my findings: Different actions produce different results. As simplistic as that may sound, really think about the reality of that sentence. Take control of your consistent actions. What precedes all our actions? What is the father of all action? It's DECISIONS. Why don't people just make a committed decision and stick to it? Most of us are so much more than the person we're demonstrating. Most people state preferences instead of commitments. Making a true decision means cutting off any other possibilities. When you truly decide to quit smoking, that's it, there's no question of turning back you have a clear objective. For your decisions to make a difference in your life you have to decide what results you're committed to. Most people don't make those kinds of committed decisions, they make excuses instead. The best way to make better decision is to make more of them. Learn from each of them, even the bad ones. Do not be discouraged if you make a bad decision because every wrong attempt discarded is another step forward. It gets better the more often you do it. Making decisions is the same as working your muscles, it gets stronger the more often you do it.

www.FitnessExpertNetwork.com

- 1509

Take control of these three decisions and you can sculpt your experiences and design your own life: 1. ACTIVELY DECIDE WHAT TO FOCUS ON EACH MOMENT YOU'RE ALIVE. Your decision about what to focus on is shaping how you think, what you feel and what you do. Even if it sounds hokie, just try it; what do you have to lose? If you want to feel better, focus on things that make you feel better, not on what you're lacking. If you haven't seen The Secret (www.thesecret.tv) please watch it, it does far better at explaining this than I ever could. Again, even if you think it to be hokie, what do you have to lose? 2. Decide WHAT THINGS MEAN TO YOU? No matter what's happening around you. What does this mean and how does this affect my future, my present or my past? Take the most recent tragedy of Virginia Tech: What does this mean to you, how does it affect your future decisions? Is this affecting your future decisions? Do you have an 'out there not happening in my world mentality?' Does it have any effect on you at all? 3. WHAT SHOULD I DO NOW? It's not what's happening right now, or even in your past that determines who you become, but rather it's your decision about what to focus on and what things mean to you and what you're going to do about them that will determine your ultimate destiny. If anyone is having more success than you in any area, whether it is weight loss and feeling great, financial success, or a great relationship, it's because they're making these 3 decisions differently than you in some way. Be directed by your own values not the current flow of the environment. Whatever challenges you face presently could have been avoided by different quality decisions. After finding the answers to these three important reflective questions, it's time to look to master your decision-making approach. There is a 4-step process for achieving decisionmaking success: 1. Clearly decide what you want - what it is that you are absolutely committed to achieving; 2. Take massive action to make it happen; 3. Notice what's working and not working; 4. When things aren't working, change your approach continually until you get what you want; Anyone can succeed on a large scale in decision-making by taking these steps. Understand that the power of a truly committed decision that is acted upon no matter what the conditions are on a continual basis is what brings you the results you want. If there's no new action, you haven't really decided. Make your decisions intelligently, make them quickly, and make them often. Don't labor over a decision. You know you've made a true decision when action flows from it.. The more decisions you make the better you get at it and this will help you to learn from your decisions. There's going to be times when you make bad decisions, but be sure you learn from them.
www.FitnessExpertNetwork.com - 1510

Stay committed to your decision, but stay flexible in your approach. For example, if you're a 5"4" female and you had a goal in the beginning to reach 115 lbs before you learned about how important body composition is and you've reached 135lbs 17% body fat, feel and look the best you have in your life, then celebrate and move on to your next commitment to yourself. Make sure you show flexibility because circumstances can change at any moment that you may or may not need to take heed to in order to make an educated decision. Enjoy making the decision. The people who are succeeding at something you want aren't better people than you, they're just making better quality decisions. Remember, a truly committed decision is the force that changes your life. You'll be empowered to take control of the force that shapes your life. Reference: Robbins, Anthony. Personal Power II. Audio Renaissance; CD & Jrnal edition (January 15, 1997). ISBN-10: 1559274212; ISBN-13: 978-1559274210

About the Author


Velma Esprit Garnes resides in Gahanna, Ohio where she is a fitness freelance writer, professor and recently inducted into Columbus State Community Colleges Sports Exercise Studies Hall of Fame. She can be through her website at www.studiotemple.com

www.FitnessExpertNetwork.com

- 1511

Critical Elements Of A Modern Warm-Up


By: Jonathan Wong
What Makes a Warm-up? When we think about warm-ups, somehow our minds go back to physical education class in our school days. We were told to move into several stretches and "stand here and hold this position for a count of 20". These stretches were undoubtedly followed by several laps around the track of field. You know what this is not all that bad. In fact physical education lessons 2 times a week is more physical activity than most people get in this day and age. But remember we want to have an attitude of excellence. "not all that bad" just won't cut it. Let's look at this way. How many of us have the ability, passion, athletic background, genetics or even the desire to train for a place in our country's Olympic team? Not many right? However does that mean that the "non-elite" athlete or even the regular person at a gym, should train in a less than optimal (Olympian) way? I would hope not. Of course we would not be lifting the weights that they can. We would not be running, jumping or swimming as fast or as long as they do. However in fundamental aspects they are the same as us, they are just more finely tuned. An Olympic sprinter has exactly the same number of muscles performing the same functions as the couch warming TV addict. The Olympian is just far more efficient and powerful. Somewhat like a F1 Racecar versus a broken down 1970 Nissan Sunny. The sunny may never Race on the F1 circuit. But if we put in a new engine (muscular strength and power), new suspension (more mobile joints and stronger bones/connective tissue), and a new body kit (reduced body fat) this old car is going to do pretty well for itself in a local street car race. That's great considering its former state of disuse and ill-treatment. The Warm-up techniques in this article are the beginnings of the transformation of that run down Nissan. The warm-up exercises will prepare your body for training.

Your cardiovascular system will be activated Your joints and connective tissue will be more pliable Your nervous system that controls your muscles will be activated Your balance and reaction time will be improved.

www.FitnessExpertNetwork.com

- 1512

Your body will be in motion, negating the effects of keeping the body in a fixed position (usually sitting down for extended periods) as is common in our sedentary lifestyles

The exercises are designed to "bullet-proof" your core and major joints from injury. Injury is frustrating, prevents progress and is also uhinherently painful. The warm-up exercises are so important that if you really had a tough day with zero time for yourself, all your planning (you did plan to train right?) and all your scheduling (you did plan time to train right?) went down the drain the very minimum that you should do on that day is a series of warm-up exercises. If you are having a regular workout the warm-up exercises should be done before the training session.

The components of a warm-up are:


Self Myofascial Release (SMR)This is a fairly new piece of "warm-up" technology. It simply means self massage for parts of our body that may have knotted up muscles. These knots cause the muscles to become shortened, tightened and weak. Normal stretching does not help here. The illustration is one of a rubber band with a knot in it. Stretching does not help. The knot remains and the rubber band does not function optimally. SMR gets rid of the "knots". It is cheap to do and makes you feel absolutely great. I have had experiences with clients who come is super stiff and tight. A few sessions of SMR and they feel like they are 30 years younger. SMR is an article in itself but there are some good videos out there. One is called "Foam Roller Techniques" by Coach Mike Boyle. The commonly used tools are foam rollers and tennis balls. Depending on how tight you are, you should spend 3-15 minutes on SMR. Static Stretching Static stretching is the most "ancient" part of the warm-up. However it has been shown to "deactivate" muscles (which makes sense because we have stretched them and now we want them to contract forcefully during exercise? that's not going to happen!). Deactivation is bad because it makes our strength training session less productive. But what if we WANT to deactivate the muscle? That is the case for some of our tight and overactive muscles. Common ones are the hip-flexors (front of thigh and hip), the thigh adductors (inner thigh), and the upper trapezius/levator scapulae (neck). Because of our seated and hunched postures (long hours of computer use etc) these muscles get tight. Static stretching helps here. 2 sets of 20 second holds per tight muscle should be enough. Remember this is done AFTER SMR. (the knots are gone now we can stretch effectively)

www.FitnessExpertNetwork.com

- 1513

Dynamic Stretching/Muscle Activation Now the fun begins, there are numerous movement drills and bodyweight exercises that can be used in this category. The key idea is to increase body temperature and activate muscles so they work properly during the main workout. The key muscle to activate is the glutes (buttocks) because these are not well conditioned in most people. Failure to activate them results in hamstrings, adductor and lower back muscles taking the strain. That is a recipe for injury. Good instructional DVD's for dynamic warm-ups are "Magnificent Mobility" and "Inside-Out". Core Training I include core training in the warm-up because I have seen to many people with poor core function. The key muscles are: Transverse Abdominus (TVA) - This muscle performs the "drawing in" of the belly button. This is a skill that is lacking in many people, especially those who have excessive lower back arches. Stand up straight with arms overhead, and think of making yourself as "thin" and as "tall" as possible, as if you were trying to squeeze between two vertical poles which are close to each other. Hold the drawn-in position for 5 seconds for 5 sets. External Obliques - This is trained by moving the hips to the shoulders. Any kind of reverse crunch trains this movement Internal Obliques - This is trained by moving the shoulders to the hips, any kind of crunching movement trains this. Take note, the crunch movement curls the body into the "smallest" possible ball, it does not bring the "face to the ceiling" Lateral Flexion - This is achieved by all kinds of side bridging. do 2 sets of 5-10 reps at a controlled speed. Once you have all these elements in your warm-up, you are ready to train. It should take 20 minutes to get all this done. But it is important enough not to skip it!

About the Author


Jonathan Wong is a certified Personal Trainer and Sports Conditioning Specialist located in Singapore. Clients from all walks of life come to him for fitness solutions. His passion is to ensure that his clients get the results they desire. His website is http://www.coachjon.com.
www.FitnessExpertNetwork.com - 1514

You might also like