MAXIMUM FITNESS CUSTOMIZED PERSONAL TRAINING

BURN FAT/BUILD MUSCLE

2010-07-26T21:15:00.000-07:00

Burn fat build muscle can become a mantra to those of us that seriously work out on a regular basis. The whole aim of working out is to keep yourself in good condition, which means reducing the fat you are carrying and building muscle to make yourself stronger. Many people still don't understand the fundamental principles, so read on to find out how to burn fat and build muscle.Do lots of cardio. You'll never burn fat build muscle without it. If you have a regular lifting routine, the chances are you eat far more than a regular person. That's okay, it's all good fuel to help those muscles grow back bigger and stronger, but if you want to be Big AND Defined, you'll need to do a lot of cardio to burn off the excess carbs and fat. Running or skipping are popular methods to do this.

Women: You do not have enough of the male hormone, testosterone to get big muscles. Lifting Weight i not going to make you bulky, instead it will make you leaner and more toned. Muscle is more compact than fat and it takes less space. Remember the more muscle you have, the more calories you burn (EVEN AT REST)!

A great tip to help you burn fat/build muscle while you work out is to vary the amounts of weight you lift - true, to get truly good gains and build muscle, you need to lift as much as you can without straining yourself, but did you know lightening things up a little, say once a week, will help you burn calories by exercising other areas of the muscle? Lighter weights and lots of reps is a huge calorie burner, and will give you a more sculpted look to the muscle.
Another great way to burn fat - build muscle at the same time is to get into some kind of circuit training. It's not a service offered at all gyms or health centers, but if you can find it, get involved. Imagine a running track with weight lifting equipment in the middle. You run, and then you lift, then you run, then you lift. You get the picture. There are no breaks, you do a lap, then you lift, then you do another lap. It's HUGELY tiring, but burn fat/build muscle soon become the same thing, and will probably get you into the best shape of your life.
The last tip is fundamental for many people, but it's surprising how many serious workout fanatics just ignore the idea of watching what they eat. You don't have to eat like a supermodel, but if you are careful about the way your daily intake is made up, you can see significant reductions in fat and an increase in muscle mass without ever changing your workout. Burn fat + Build muscle = less work -who doesn't want more gains without more work?
There's more to getting the perfect body than just blindly lifting weights, so hopefully this guide will help you to burn fat and build muscle.
CONTACT ME for a personalized Training Program designed for you to achieve your goals faster.

THE IMPORTANCE OF PORTION CONTROL

2010-06-13T12:03:00.000-07:00

When it comes to achieving and maintaining a slender stomach and obliques, they key may not be what you eat, but how much. If you’re putting in the time at the gym to complete an effective abdominal workout at least 3-4 times a week, then head home and eat until you’re uncomfortably full, any positive impact from the exercises will be all but eliminated. Even if your meals consist of nutritious, non-bloating foods, keep in mind that too much of a good thing can be bad for your midsection.

One of the most effective ways to reduce belly bloating and maximize the impact of your abdominal workouts is to reduce the volume of the portion sizes you consume each day. With the “bigger is better” mentality that pervades our society, it seems everything is super-sized -- from French fries to sodas to sandwiches. It’s a proven fact that Americans drastically underestimate the amount of food they put into their bodies each day, simply because they eat what is put in front of them.

While it can seem like a monumental challenge to reduce portion sizes, there are some clever strategies you can implement:

* It’s a known fact that restaurants load way too much food onto your plate, often doubling or tripling recommended serving amounts. When dining out, make it a habit to request a carry-out container before you even begin eating, and then box half of your meal to take home for later. If it’s not in front of you, you won’t have the opportunity to eat more than is needed to fill your belly.

* When snacking on pretzels, chips, or other munchies, avoid eating directly out of the larger bag. It’s much easier to eat more than a standard serving size when you have no concept of how much you’ve already consumed. Measure out your allotted amount first, so you’ll know when you’ve reached the limit.

* When preparing your own meals at home, a clever way to trick yourself is to use smaller dishes. Your plate will still look full, which won’t make the smaller portion feel like a deprivation.

* When you’ve finished eating what’s in front of you, wait a few minutes before going back for seconds. It can take your body awhile to register a feeling of fullness. Chances are, after you’ve taken a little time to deliberate, the extra helpings won’t seem so appetizing.

* Beware of hors d’oeuvres and finger foods -- when grazing in a social setting, it’s too easy to consume more than your share, and then you’ll find you’re already full when dinner rolls around. Try to hold out until the main course is served.

* Take the time to read the recommended serving sizes on food packages -- you’ll likely be surprised by what you see. Remember that the calories and fat grams quoted on nutritional labels apply to just one serving, while the package may contain multiple servings.

After just a few days of adhering to smaller portion sizes, you’ll likely notice a considerable impact on the appearance of your abdominals and the reduction of the layer of bulge that’s been concealing the sculpted muscles beneath it. Not only will you look better, you’ll feel healthier, too.

TRAIN FOR YOUR FIRST 5K

2010-05-26T21:52:00.000-07:00

Running a 5K is an excellent goal for new runners. You'll get lots of motivation, as well as enjoyment, from participating in a race, and 5K (3.1 miles) is the perfect distance for first-timers. The first thing you need to do is find a race. Summer and fall are the most popular seasons for road races, but you can find ones all year in some areas.
Below is an eight-week training schedule to help get you to the finish line. It assumes that you can already run at least 1.5 miles. If you've never run before, follow this step-by-step plan for building a running base.
If you haven't had a recent physical, visit your doctor to get cleared for running.

Notes about the schedule:
Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.
Tuesdays, Thursdays, and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run.
Each week, you'll increase your runs by a quarter mile, which is a lap on most outdoor tracks. If most of your runs are on the road and you’re not sure how far you run, you can figure out the mileage by using sites such as MapMyRun.com. Or, you can always drive your route in your car and measure the mileage using your car odometer.
Wednesdays: Do a cross-training(CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.
Note:
You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

5K Training Schedule for Beginners

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	1.5 mi run	CT or Rest	1.5 mi run	Rest	1.5 mi run	20-30 min EZ
2	Rest	1.75 mi run	CT or Rest	1.5 mi run	Rest	1.75 mi run	20-30 min EZ
3	Rest	2 mi run	CT or Rest	1.5 mi run	Rest	2 mi run	20-30 min EZ
4	Rest	2.25 mi run	CT or Rest	1.5 mi run	Rest	2.25 mi run	25-35 min EZ
5	Rest	2.5 mi run	CT or Rest	2 mi run	Rest	2.5 mi run	25-35 min EZ
6	Rest	2.75 mi run	CT	2 mi run	Rest	2.75 mi run	35-40 min EZ
7	Rest	3 mi run	CT	2 mi run	Rest	3 mi run	40 min EZ
8	Rest	3 mi run	CT or Rest	2 mi run	Rest	Rest	5K Race!

EAT LIKE SKINNY WOMEN

2010-04-27T16:15:00.000-07:00

By Megan McMorris

We all have that one thin friend -- one of those skinny women who's never bullied into submission by the bread basket, and when she says, "I'll just eat one bite," she does just that. Is she for real?

Turns out, research shows that skinny people simply don't think about food the same way as, well, the rest of us. "Thin people have a relaxed relationship with food," explains David L. Katz, M.D., an associate professor adjunct in public health at Yale University. "Those who are overweight, however, tend to be preoccupied by it. They focus on how much or how often they eat, or attach labels like "good" and "bad" to certain foods. As a result, mealtime is always on the brain."

Here, weight-loss experts explore the mysterious minds of the "naturally" slim, and how to eat like skinny women. Learn what they do, what they don't, and how you can act the part.

They choose satisfied over stuffed

On a fullness scale of 1 to 10, skinny women stop eating at a level of 6 or 7, says Jill Fleming, R.D., author of "Thin People Don't Clean Their Plates." The rest of us may keep going to an 8 or 10. Why? It may be because you mistakenly equate the sensation of fullness with satisfaction and feel deprived if you stop short, says Fleming. Or you may just be used to finishing what's in front of you, regardless of whether you really need it.

Copy them: To eat like skinny women, about halfway through your next meal, put your fork down and, using the 1-to-10 scale, rate your level of fullness. Do it again when you have about five bites left. The goal is to increase your awareness of how satisfied you feel during a meal. (Bonus: It also slows down your eating, which allows the sensation of fullness to settle in.)

They realize hunger isn't an emergency

Most of us who struggle with extra pounds tend to view hunger as a condition that needs to be cured -- and fast, says Judith S. Beck, Ph.D., author of the book "The Beck Diet Solution." "If you fear hunger, you might routinely overeat to avoid it," she says. Thin people tolerate it because they know hunger pangs always come and go, buying them some time.

Copy them: Pick a busy day to purposely delay lunch by an hour or two. Or try skipping an afternoon snack one day. You'll see that you can still function just fine. Then next time you feel those grumbles, you'll hold off before making a beeline for the fridge.

They don't use food to cure the blues
It's not that skinny women are immune to emotional eating, says Kara Gallagher, Ph.D., a weight-loss expert based in Louisville, Kentucky. But they tend to recognize when they're doing it and stop.

Copy them: Add the word "halt" to your vocabulary, says Gallagher. More than just a command (as in stop eating that entire sleeve of cookies), it's an acronym that stands for Hungry, Angry, Lonely, or Tired -- the four most common triggers for emotional eating.

If you're truly hungry, eat a balanced snack, such as a handful of nuts, to tide you over until your next meal. But if you're angry, lonely, or tired, seek an alternative, calorie-free solution to your emotional need. Blow off steam by going for a run or just jumping around - the heartbeat boost will help dissipate your anger. Lonely? Call a friend, e-mail your kid, or walk to the park or mall. Being around others will make you feel more connected to your community (even if you don't bump into anyone you know). If you're tired, for heaven's sake, sleep!

They eat more fruit
Skinny women, on average, have one more serving of fruit and eat more fiber and less fat per day than overweight people, reports a 2006 study published in the Journal of the American Dietetic Association.

Copy them: Start tinkering. To eat like skinny women, examine your diet for ways to add whole fruits (not juices) to your meals and snacks. Aim for two or three servings per day. Sprinkle berries in your cereal or on your yogurt. Add sliced pears to your turkey sandwich, or bake an apple for dessert. Keep a bowl of fruit on your kitchen table or desk to motivate you to think fruit first, vending machine never.

They're creatures of habit
Any dietitian will tell you that a varied diet is good -- but too much variety can backfire, says Katz, author of "The Flavor Point Diet." Studies have shown that too many tastes and textures encourage you to overeat, he explains. "Thin people have what I call a food groove -- the majority of their meals consist of well-planned staples," says Beck. "There are a few surprises thrown in, but for the most part their diets are fairly predictable."

Copy them: Try to eat as consistently as possible with your major meals -- have cereal for breakfast, a salad at lunch, and so forth. It's OK to add grilled chicken to the salad one day and tuna the next, but by sticking to a loosely prescribed meal schedule, you limit the opportunities to overindulge.

They have a self-control gene

Researchers at Tufts University found that the biggest predictor of weight gain among women in their 50s and 60s was their level of disinhibition, or unrestrained behavior. Women with low disinhibition (in other words, a finely tuned sense of restraint) had the lowest body mass index. High disinhibition (i.e., low restraint) was linked to an adult weight gain of as much as 33 pounds.

Copy them: Prepare for moments when your disinhibition is likely to be higher -- such as when you're in a festive atmosphere with a large group of friends. If you're at a party, tell yourself you'll take one of every fourth passed hors d'oeuvre. If you're out at dinner, order an appetizer portion and share dessert. Or if you're stressed -- another low-restraint moment -- make sure you have a source of crunchy snacks (like fruit or carrot sticks) at the ready.

They're movers and shakers
On average, skinny women are on their feet an extra 2 1/2 hours per day -- which can help burn off 33 pounds a year, according to a study from the Mayo Clinic in Rochester, Minnesota.

Copy them: Try a reality check. Studies have shown that people often overestimate how active they really are, says Gallagher. Most people actually spend 16 to 20 hours a day just sitting. Wear a pedometer on an average day, and see how close you get to the recommended 10,000 steps. Your day should combine 30 minutes of structured exercise with a variety of healthy habits, such as taking the stairs instead of the elevator or mopping the floor with extra vigor.

They sleep -- well
Skinny women snooze two more hours per week compared with overweight people, says a study from Eastern Virginia Medical School. Researchers theorize that a lack of shut-eye is linked to lower levels of appetite-suppressing hormones like leptin and higher levels of the appetite-boosting hormone ghrelin.

Copy them: Break it down: Two extra hours of sleep a week is only 17 more minutes a day -- a lot more manageable, even for the most packed of schedules. Start there and slowly work toward eight hours of snooze time a night -- the right amount for most adults.

Quick Tip: Eat breakfast! Seventy-right percent of successful dieters do it every day, according to the National Weight Control Registry, a database of more than 5,000 people who've lost more than 30 pounds and kept the weight off for at least a year.

Megan McMorris is a freelance health and fitness writer from Portland, OR

101 Worst Foods To Eat

2010-04-22T20:19:00.000-07:00

It doesn't take a rocket scientist to spot a truly worst food... not when the high fat, high calories concoction is on the end of your fork and heading for your gaping mouth... or when it is staring you in the eye from the shelf at the local market.

Yet even though few of us are that clueless to fall for a worst food choice, it never hurts to be reminded of the many lunchable landmines that litter the road to lower weight and better health.

Yes, the foods mentioned here are easy to spot. But please consider this list as a gentle reminder that there are many, many bad foods lurking out there (most seem to be found clogging highway mini-marts or at the fast food joint that's now often attached at the mini-mart's thickening hip). Your new mantra should be: read labels, know serving sizes.

Donuts, breakfast rolls or any rich confectionary item

Anything loaded in sugar and/or deep fried
Fast food hamburgers such as Burger King's Whoppers or McDonald's Big Macs or Quarter Pounders
Rich, high-fat ice cream
Deep-fried shrimp or chicken (heck, any deep-fried meat fits the bill)
Latte with real whipped cream and other calorie-laden flavorings
Regular soda pop with sugar
Mashed potatoes that are loaded with butter
Full-fat cheeses
Whole milk
Most pizzas
Most pies
Macaroni & cheese
Rich salad dressings
French fries
Cheese fries
Onion rings
Potato tots
Baked beans with brown sugar and bacon
Canned pork with beans
Traditional potato salad
Regular sour cream
Cream and half-n-half
Potato chips
Corn chips
Regular waffle/pancake syrups
French toast
Meat pot pies
Pork bacon
Heavy gravies
Most breads
Heavy cream sauces
"Hungry Man" or other "supersized" frozen dinners
Manhandlers soups
Most candy bars
Frosted breakfast cereals
Pre-cooked breakfast sandwiches
Breaded fish and meats
Canned pasta dishes
Cashews
Cashew butter
Canned stew
Cream-filled cupcakes
Macadamia nuts
Manicotti
Mayonnaise
Potato pancakes
Most stuffing mixes
Cornbread
Tortellini
Calzones
Malted milks and milk shakes
Eggs Benedict
Chicken Kiev
Regular peanut butters
Canned pie filling
Fettuccine Alfredo
Corned beef hash
Liver dumplings
Creamed oysters
Most packaged lunchmeats
Most cakes and cookies
Jellies/jams/marmalades
Bratwurst
Anything cooked with shortening
Full-strength cream cheese
Packaged snack bars
Canned chili
Enchiladas
Burritos
Any high-fat cut of red meat
Ritz crackers
Egg rolls
Pork sausage

Successful Weight Loss

2010-04-21T18:26:00.000-07:00

Ingredients for Success

You already know how to lose weight. At it's simplest, you need to burn more calories than you eat, right? And exercising and eating healthy is the healthiest way to do that, right? But, successful weight loss doesn't start with your body--it starts with your mind.

As we've all discovered, the mind is a powerful thing--it can take you to success or failure, depending on your attitude. What you think about yourself can make the difference between reaching your goals and quitting before you even get started. So how do you get your mind right to make exercise and healthy eating a part of your life? Below are some key ingredients you can rely on to reach your goals.
Commitment
You already know you have to commit to being healthy, but what does that actually involve? Being committed means you have to wake up every day and decide you're going to make healthy choices. Being committed is a choice and something you have to reinforce each day. So how do you do that? Use these tips to help you commit to your goals:

Plan and Prepare. The night before, plan your workout for the next day and get all your stuff (gym bag, clothes, etc.) ready to go. Decide what and when you'll eat and get your meals ready. Make it as easy as possible to follow through with your plans.
Motivate Yourself. Remind yourself throughout the day of your workout plans--send yourself a reminder or have a friend call and ask about your workout, so it's always in the front of your mind.
Hold Yourself Accountable. What will happen if you skip that workout? You need to have consequences so that missing your workout isn't an option--maybe you can't watch your favorite TV show until you exercise. On the other side, you can also reward yourself for working out--just make sure you don't reward yourself with food.
Remember Your Goals. As you're getting ready for the day, remember what your goals are. Weight loss? More energy? Whatever it is, that workout is an important step in reaching it. Remind yourself of the big picture--what you do today counts.

Are You Going To Treat Your Body Like A Lamborghini or an Junk Car ready to be SCRAPPED?

2010-03-31T22:12:00.000-07:00

It is your choice how you care for your body - nobody else's. You can either give it the best fuel available and fine-tune it like a Sports Car or let it rot like a 70's junk car waiting to be made into scrap metal. Get to know your body and focus on what it feels like when you are at your very best and just aim to feel that way every day of your life.

Trust me, I know from experience how horrible my body feels after a night of drinking and bad food, but more importantly I also know how wonderful I feel when I eat right, drink plenty of water and get my rest. I opt for the latter and so should you!

PRE-WORKOUT STRETCHING AND FLEXIBILITY EXERCISES

2010-03-27T01:21:00.000-07:00

WARM-UPS, consisting of stretching and flexibility exercises should be performed for a minimum of 5-7 minutes before aerobic exercise.
The purpose of warm-ups includes: keeping muscles supple, increasing range of motion of joints, enhancing flexibility, improving coordination, increasing body temperature and heart rate, increasing blood flow to muscles and preventing injuries.
The right way to stretch is slow and relaxed. DO NOT BOUNCE. This can actually cause you to pull the muscle you are trying to stretch.
You should stretch to the point of "MILD TENSION". If you overstretch you will also cause damage. Back off if the stretch feels painful.
Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHE slowly and naturally. Do not hold your breathe while stretching. Relax the stretch. Stretch one or two more times with each stretch. Try to stretch a little further with each stretch. Again, only to the point of mild tension.
COOL-DOWNS, consisting of slow walking and stretching, are performed after aerobic exercise for a duration of 5-7 minutes.The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels.

Understanding Your Body Fat Percentage

2010-03-26T16:48:00.000-07:00

Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean?
First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:

*General Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:

Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":

Initial body fat: 130# x 0.23 fat = 30 # body fat

Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)

Goal: 130# - 20# = 110 pounds

As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9% body fat. From the chart above, you can see that this is a dangerously low percentage.

A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:

130# x 0.18 = 23 # body fat

100# lean body mass + 23 # = 123# goal weight

So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.

So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

http://www.healthchecksystems.com/bodyfat.htm

The Ultimate Fighter Gear now on Sale! Save up to 40%

The Severe Health Risks Of Marathon Running : Men's Health

2010-03-24T19:19:00.000-07:00

On the first Monday of November 1994, if you happened to be in Ardmore, Pennsylvania -- actually, anywhere near 7 East Athens Avenue -- at about 8:30 in the morning, you would have heard the following sound coming from an aging red-brick apartment building. Thud. Arghh. Thud. Arghh... Ax murder? Not exactly. No, this was the sad, solitary sound of me, walking down three flights of steps the morning after running the New York City Marathon. As my feet landed on each step, pain spiked into my race-fatigued thighs. By the time I reached the bottom, 48 steps later, I was so exhausted that all I wanted to do was go back to bed. But that would have required climbing back up three flights of steps. I drove to work and slept at my desk instead. New York '94 was my third and last marathon. Since then I've downgraded my running efforts to more manageable distances like the half marathon and 10-K. Secretly, I've come to wonder if I didn't do damage to myself in each of the marathons I ran. I don't have any scars or permanent injuries (that I know of), but where pain and exhaustion typically fade from memory, my postmarathon distress is as vivid to me now as it was on that horrific morning after. Which is why it's kind of strange, you'll have to agree, that lately I've found myself wanting to run another one. Over the course of a generation, the marathon has undergone a startling change in status. What was once a loopy stunt attempted by only a few weirdos is now a rite of passage for many men, the coolest test out there of fitness and health. My buddy McDade actually put running a marathon on his list of Things a Man Must Do in His Lifetime, right there alongside reading War and Peace and seeing the Grateful Dead. (This was before Jerry Garcia croaked.) McDade is hardly alone. Last year, nearly 400,000 runners finished marathons in the United States, up from 300,000 in 2000 and a mere 25,000 in 1976. On one level, you can file our current marathon mania under "extremely good news," since there's little doubt that training for the race is one of the best ways to improve your health and fitness. Over the years, studies have shown that regular exercise decreases everything from high LDL cholesterol to high blood pressure. The problem? Lately, evidence has begun to mount that running the race is, as I've feared, anything but good for your health. Not only did two high-profile marathon deaths occur in fall 2007 (one in Chicago, the other at the Olympic trials in New York), but recent studies have shown that pushing your body to run 26.2 miles can cause at least minor injury to your heart. "We didn't find any gross injuries, such as blocked arteries or blood leakage. But we did find some enzymes leaking through the heart membrane, which is consistent with significant stress on the heart," says Malissa Wood, M.D., the lead author of a 2006 study in the journal Circulation. Now, hardly anyone is suggesting it's time to pull the plug on America's marathon obsession. A handful of deaths versus hundreds of thousands of happy survivors every year aren't horrible odds. (And a new study found that closing roads for marathons prevents more traffic deaths than the running causes.) Even Dr. Wood remains an active marathoner. But if you're one of those men with "run a marathon" on a current to-do list (or, like me, on a "maybe-do-again" list), the latest news should definitely give you pause. Could the race you're running as a demonstration of your health and fitness actually make you unhealthy? Or, to put a finer point on it: Could this stunt you're attempting in order to give meaning to your life end your life? http://www.menshealth.com/men/fitness/cardio-activities/the-severe-health-risks-of-marathon-running/article/08409179b69fc110VgnVCM10000013281eac

2010-01-15T19:49:00.000-08:00

Circuit Training Basics What do you get when you cross an intense weight workout with an equally demanding cardio routine? Circuit training. This is fast-paced weight training where you move from exercise to exercise -- sometimes running from one to another -- without taking a break. Many exercises focus primarily on strengthening or cardiovascular activity, but circuit training combines both. You get to build up your muscles and your heart. Instruction is typically offered in small groups. Each activity is brief, in some cases lasting as little as 15 seconds. Then you move right on to the next station, without resting so you keep burning calories and working your heart. Activities range from weight machines to exercise bands to dumbbells to calisthenics. There may be several dozen stations, with a session lasting half an hour or so. Upside of Circuit Training This is a wonderful workout to liven things up if you're feeling stale from doing the same-old, same-old. Circuit training is also the ideal routine if you're short on time. The wide variety and energetic pace prevent boredom. You go at the level of intensity that’s right for you but can still enjoy the motivational aspects of a group setting. Check out a circuit training DVD you can do anytime you feel like burning fat and working up a sweat. Downside of Circuit Training Although you'll build moderate amounts of strength and burn some calories with circuit training, it's not a pure form of either one. Slower, heavier strength training is better for building strength, and traditional aerobic workouts are better for burning calories and improving your cardiovascular fitness. Depending on the size and speed of the class, an instructor might not have enough time to check each participant’s technique and form thus increasing risk of injury

2010-01-03T18:57:00.000-08:00

How to Reduce Body Fat Percentage

Step 1

There is no way to pick what part of your body you want the fat to come off of. Whether you have excess body fat in your midsection, thighs or arms, the procedure is exactly the same. Step 2 Eating foods that have fat in them will not necessarily make you gain body fat. The only thing that will make you gain excess body fat is excess calories. Carbohydrates and protein can make you gain just as much weight. Step 3 The only way to lose body fat is a combination of reducing calorie intake through your diet and burning calories with exercise. Step 4 The best exercise to do for reducing body fat percentage isn't sit ups, crunches or curls. The best exercise is something that will burn a lot of calories such as running, biking, swimming and most team sports. Step 5 Muscle tissue burns more calories than fat tissue does. You should include a good strength training routine in your workout to build more muscle that will help you burn even more calories throughout the day.

2009-11-22T21:02:00.000-08:00

CAN WOMEN GET BULKY FROM LIFTING WEIGHTS? SLIM CHANCE 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 don’t 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: These people are an extremely minute percentage of the population. That is their livelihood and they spend 4 to 5 hours a day in the gym. 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 let’s use this as a real life example using woman #1 and woman #2 in an example again. Let’s 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 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, what’s 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 words—STRENGTH 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 I’d like to make. The weighing scale is the worst indicator of losing FAT. It will tell you that you’ve lost weight, it’s 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 shouldn’t 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.

2009-11-22T19:23:00.000-08:00

Target Heart Rate ***Approximately, 3500 calories equates to about 1 pound of fat. "Fat Burning Zone" Definition: In this zone of exercise intensity, the body uses stored fat for energy. At 60-70% of your maximum heart rate, 85% of your calories burned in this zone are fats, 5% are proteins and 10% are carbohydrates. The walker should first warm up by walking for 10 minutes at an easier pace, this burns off the blood sugar and stored glycogen so that fat-burning can begin. Walk in this zone for 30 minutes to an hour before cooling down for 5-10 minutes at an easier pace. If you walk at a higher heart rate, you burn less fat and may kick over into anaerobic metabolism where you build up lactic acid and burn protein instead of fat once you have run out of blood sugar. HOW TO DETERMINE YOUR FAT BURN HEART RATE: Based on your age, the heart rate you "should" maintain is based on the simple equation of (220 - Your Age) X 60-70%. So if you're 43 and looking to burn fat, according to the chart you would try to maintain a heart rate somewhere in the ball park of 115 beats per minute. Ideal For/// Benefit Desired/// Intensity Level (% Maximum heart rate)

Light Exercise///Maintain Healthy Heart/Get Fit/// 50% - 60%

Weight Management ///Lose Weight/ Burn Fat/// 60% - 70% Aerobic Base Building///Increase Stamina Aerobic Endurance ///70% - 80% Optimal Conditioning///Maintain Excellent Fitness Condition///80% - 90% Elite Athlete///Maintain Superb Athletic Condition///90% - 100% TRAINING ZONES Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats! Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%. Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat. Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

Taking a pulse (heart rate) Your pulse is the rate at which your heart beats. As your heart pumps blood through your body, you can feel a pulsing in some of the blood vessels close to the skin's surface. The usual resting pulse for an adult is 60 to 100 beats per minute. Certain illnesses can cause your pulse to change, so it is helpful to know what your resting pulse is when you are well. To find your resting pulse, count your pulse after you have been sitting or resting quietly for at least 10 minutes. You can easily check your pulse on the inside of your wrist, below your thumb.

Gently place 2 fingers of your other hand on this artery. Do not use your thumb because it has its own pulse that you may feel. Count the beats for 30 seconds; then double the result to get the number of beats per minute.

2009-10-29T11:33:00.000-07:00

TRUTH ABOUT TRANS FATS...

What are trans fats? Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is “partially hydrogenated oils." Look for them on the ingredient list on food packages.

Why do some companies use trans fats? Companies like using trans fats in their foods because they’re easy to use, inexpensive to produce and last a long time. Trans fats give foods a desirable taste and texture. Many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers. How do trans fats affect my health? Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes. Why did trans fats become so popular if they have such bad health effects? Before 1990, very little was known about how trans fat can harm your health. In the 1990s, research began identifying the adverse health effects of trans fats. What foods contain trans fats? Trans fats can be found in many foods – but especially in fried foods like Fast foods - fried chicken, biscuits, fried fish sandwiches, French fries, fried apple or other pie desserts, Donuts,

muffins, Crackers, Many cookies, Cake, cake icing, & pie, Microwave popped corn, Canned biscuits,

stick margarines and shortenings, International and instant latte coffee beverages. You can determine the amount of trans fats in a particular packaged food by looking at the Nutrition Facts label. You can also spot trans fats by reading ingredient lists and looking for the ingredients referred to as “partially hydrogenated oils.” Are there any naturally occurring trans fats? Small amounts of trans fats occur naturally in some meat and dairy products, including beef, lamb and butterfat. It isn’t clear; though, whether these naturally occurring trans fats have the same bad effects on cholesterol levels as trans fats that have been industrially manufactured. How much trans fat can I eat a day? The American Heart Association recommends limiting the amount of trans fats you eat to less than 1 percent of your total daily calories. That means if you need 2,000 calories a day, no more than 20 of those calories should come from trans fats. That’s less than 2 grams of trans fats a day. Given the amount of naturally occurring trans fats you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fats.

2009-10-23T11:31:00.000-07:00

Cross Training Improves Fitness and Reduces Injury Varying your workouts can improve performance and reduce burn-out.

Cross training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that creeps in after months of the same exercise routines. Cross training also allows you the ability to vary the stress placed on specific muscles or even your cardiovascular system. After months of the same movements your body becomes extremely efficient performing those movements, and while that is great for competition, it limits the amount of overall fitness you possess and reduces the actual conditioning you get while training; rather than continuing to improve, you simply maintain a certain level of fitness. Cross training is also necessary to reduce the risk of injury from repetitive strain or overuse. The term cross training refers to a training routine that involves several different forms of exercise. While it is necessary for an athlete to train specifically for their sport if they want to excel, for most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness. For example, you may use both biking and swimming each week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of an overuse injury. Cross training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.

Benefits of Cross Training Reduces exercise boredom Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead). Produces a higher level of all around conditioning Conditions the entire body, not just specific muscle groups Reduces the risk of injury Work some muscles while others rest and recover Can continue to train while injured Improves your skill, agility and balance

What exercises should make up a good cross training routine? Cardiovascular Exercise (Think about adding three different exercises from the list below): Running Swimming Cycling Rowing Stair Climbing Rope jumping Skating (inline or ice) Skiing Racquetball / basketball / other court sports

Strength Training Calisthenics (push ups and crunches and pull ups) Free Weights Machines Tubing and Bands

Flexibility (stretching, yoga) Speed, agility, and balance drills Circuit training, sprinting, plyometrics and other forms of skill conditioning

With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. You can easily tailor cross-training to your needs and interests; mix and match you sports and change your routine on a regular basis.

Exercise can strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and coordination. But if you want to see all of these benefits, you'll need to start cross training. What better time to start than now?

2009-10-16T04:24:00.000-07:00

How to Get Six Pack Abs

Build Muscle

Do Crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go. Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck. Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat. Do Sit Ups. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades.Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these with an exercise ball. Once you "graduate" from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights. Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar. Do Jackknife Sit Ups. (Illustrated) Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat.

Do the Scientific Best Abs Exercise Researchers at the San Diego State University, found that there are certain abs exercises that triggers most muscular activity. The winner was the "bicycle maneuver": Lie on the floor; make sure your lower back is pressed on the ground. Take your hands behind your ears. Then bring up your knees at a 45 degree angle. Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating) Breathe in a relaxed and even manner throughout the exercise.

Lose Fat Lift Weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting but the fact is you won't! Many huge body-builders out there have been body-building for years to get huge. Since you want your abs to show, you should be eating fewer calories than you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. If you just do cardiovascular exercises (running, playing basketball, football, etc.) without lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes to burn fat. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.

ALSO Eat Smaller Dinners/Eat More Fiber/Eat Breakfast and Drink More Water Every Day!!!!!

2009-10-09T14:17:00.000-07:00

Ten Ways to Eat Healthy and Lose Weight...

Everyone is searching for ways to lose weight and become healthier. Fortunately there is one proven way, and it is to eat healthy. Below see 10 helpful hints.

1. Eat grains such as high fiber cereal, oatmeal, grits, etc. It is important to have a high fiber diet to keep the body cleansing regularly. Also these carbohydrates start up your calorie burning machine. This is why fiber cereals are recommended for breakfast in most healthy eating plans. 2. Eat dark green leafy vegetables daily; such as; spinach, romaine lettuce, dark cabbage, kale and other greens. Dark vegetables are high in fiber and have many nutrients and vitamins that are needed for the body to function at a healthy level, and they are low in calories. Because dark vegetables consist of a large percent of water you can indulge and still loose weight. 3. Eat at least 4 times each day, five when trying to loose weight. By eating often you won't have the opportunity to get hungry and overeat. Secondly smaller meals are easier for the body to digest, burn off fat and unwanted calories. Because of how our bodies are designed if you do not feed your body it will go into survival mode and hang onto extra weight versus releasing it. 4. Use portion control to loose weight. Never overeat. Put the appropriate portion of food on your plate. You have to know your portions, for example; steak or chicken should only be 4-5oz., most cooked carbs only 1/2 cup, fresh green vegetable because they consist of a high percent of water you can have 1 cup or more. 5. Read labels. They contain valuable information, such as; how many grams of sugar, sodium, carbs, calories, how much equals 1 serving, etc. Labels are your best friend. If you don't understand them it will be hard to loose weight. 6. Eat breakfast everyday. Breakfast is the most important meal of the day. When a healthy breakfast is eaten it begins the calorie burning machine for the day. Whole grain and oatmeal is highly recommended because it gets the metabolism working. 7. Eat Fresh fruit but, be selective on fruits eaten. Some fruits such as ripen bananas are extremely high in sugar and may be a detriment to your goals, but fruits like blue berries have antioxidants and help build your immune system and are low in calories. 8. Write down everything eaten, keep a journal. It is important to record everything that you eat. It allows you to see exactly what you are putting in your mouth all day long. It gives you better insight on why you may not be loosing weight. You must record everything that you eat, what time and how much eaten. 9. Don't snack while watching TV. When you eat in front of the TV there maybe very little connection on how much your mouth is taking in. This leads to overeating. 10. Don't eat empty calories. If you want to loose weight, make every calorie count. Some foods have great value, while others taste good but have no nutritional value and lots of calories. Know the difference.

2009-09-30T04:31:00.000-07:00

GET MOTIVATED TO WORK OUT.

Stick with a plan. If you make working out part of your daily schedule, it will be much easier to keep up with. Once you do something every day for two to three weeks, it becomes an ingrained habit, like brushing your teeth. Many people like to work out in the mornings because you're less likely to make excuses (like being tired from work, hungry, too busy, etc.). Of course it's not easy getting up extra early, but think about those rock hard abs you want, the jiggle-free arms or looking hot on the beach.

Set your sights on success. Practice mantras when you work out. These can be especially helpful when you're doing something repetitive. When you're on the treadmill, for instance, every time you start thinking "I can't" or "I'm too tired," make a conscious effort to replace these thoughts with "I can and I will" or "I feel strong." I know it may seem corny or unnatural at first, but these simple phrases actually work. Repeating something enough will place it in your subconscious, which will register it as fact. And pretty soon the mantras become reality.

Write your way to success. Write out your fitness goals and keep a record of your workouts each day. I use Excel sheets but you can do whatever suits you, from notes to tally marks to crossing off a calendar. Set realistic but challenging goals and reward yourself when you accomplish each one. When you accomplish major milestones, buy yourself a new pair of training sneakers or get that new album you wanted.

Play mind games. Display pictures of yourself at your goal weight or hang up pictures of your favorite athletes or fit models to motivate you. (But don't pick photos of freaks of nature who have perfect bodies because that will defeat the purpose and only make you feel worse.) Make a collage with motivated words and pictures of champions or star athletes. Looking at this before you work out can be very motivating.

Be a star. Create your own soundtrack to work out with and imagine you are starring in a "Rocky" type movie. Make yourself your own hero. Congratulate yourself every day on defeating your own worst enemy -- your negative thoughts.

2009-09-27T21:43:00.000-07:00

HOW TO GET TONED ARMS...

Difficulty: Moderate Instructions Things You'll Need: Dumbbells (5-15 pounds) Step 1 Determine what's comfortable for you - don't try and lift weights that are far too heavy for your fitness level just so that you can risk getting hurt to see results sooner. It's not worth it! Step 2 Standing straight, with your feet slightly apart, and your abdomen tight, start with some simple bicep curls. Hold a weight in each hand, with your palms facing outward. Slowly bring them up to your chest height, while exhaling. Inhale and slowly let your arms back down to your sides. Repeat 15-20 times. Step 3 Next, work on your triceps one at a time. You want to have a dumbbell in one hand, and bend your torso slightly forward at the waist. Exhale, and raise your elbow up behind you, and straighten your arm. Can you feel your tricep (the muscle on the back of your arm) squeeze? Inhale, and bend your elbow, bringing the dumbbell back to your chest. Repeat 15-20 times on each arm, however many you're comfortable with. Step 4 One of my favorites is the bent over row. It gives you nice shoulder blade definition. Bend forward at the waist at a 45 degree angle, with a dumbbell in each hand. Transition from holding the dumbbells straight out below you, then bringing them up by your ears (okay, not really that high, but you get the general direction). Remember to breathe, and repeat. Step 5 Lateral raises are also a great exercise! Put one dumbbell down, and hold the other in both of your hands. Keeping your arms straight, lift it from your pelvis to right in front of you. Not higher than shoulder height, however. Repeat!

2009-09-24T08:01:00.000-07:00

Shaping Your Butt Can You Get Buns of Steel? Most people don't have buns of steel, sad to say, and search far and wide for the best butt exercises that will firm up the old rear end. Do me a favor: stand up and take a look at your butt. Study it closely and tell me...are you happy with it? You probably said no. Like the rest of us, you probably think your butt is too small, too big, too saggy, or too flabby. If you're nodding your head, there is something you can do. The right cardio exercise and weight training activities (think squats and deadlifts) can make a difference. Your Butt Your butt is composed of 3 main muscles: Gluteus maximus Gluteus medius Gluteus minimus The gluteus maximus (see picture) is the largest muscle in your butt, so that's where most of your focus will be. The other two (the gluteus medius and minimus) are important too, though--they lie under the gluteus maximus and hold your pelvis upright every time you take a step. Not only that, your butt muscles are in charge of all the movements of your hips, including: extension (moving the thigh backward) external rotation (turning the thigh or pelvis outward) transverse abduction (moving the thigh outward with hip bent) adduction (moving the thigh inward with hip straight). Targeting your Gluteus Maximus If you have a little butt-flab, you have to lose body fat to get rid of it. The quickest way to do that is with cardio exercise, weight training and a healthy diet. Cardio is a must if you're trying to drop fat, so choose activities that allow you to burn the most amount of calories in the least amount of time.

2009-09-17T14:45:00.000-07:00

CONSTRUCTING AN AB WORKOUT ROUTINE... Here's a general philosophy for constructing a workout. There are 3 major Training Techniques: Straight Sets, Super Sets, and Circuits. Straight Sets are a technique in which you pick an ab exercise and perform 2-3 sets of that exercise before moving on to the next ab exercise. Example: crunches, rest, crunches, rest, crunches, rest, then plank, rest, plank, rest plank, done! The Straight Set technique is the simplest and most common way to exercise. If you use straight sets, you simply focus on one exercise (doing 2-3 sets) before moving on to the next exercise. focus on one exercise at a time perform 8-20 repetitions per set rest 30-60 seconds between sets perform each exercise 2-3 times before moving on to the next exercise. The Super Set technique uses two exercises in combination. You perform the first ab exercise, and then move immediately to the second ab exercise with no rest. After you complete the second ab exercise rest, before repeating the sequence again. Example: crunches, plank, rest, crunches, plank, rest, crunches, plank, rest. The Super Set Technique is an advanced technique and it can really increase the challenge of your core workout. The Circuit Technique uses three or more ab exercises in a row. You would perform the first, second, and third ab exercise, and so on in a row without any rest. After you complete all of the ab exercises in the circuit you would rest before repeating the circuit. The Circuit Technique is also an advanced technique, and some of the best abdominal workouts are circuits., plank, bicycle crunches, reverse crunches, oblique crunches, rest… repeat from the beginning.

2009-09-15T09:34:00.000-07:00

How to Reduce Body Fat Percentage...

Step 1 There is no way to pick what part of your body you want the fat to come off of. Whether you have excess body fat in your midsection, thighs or arms, the procedure is exactly the same. Step 2 Eating foods that have fat in them will not necessarily make you gain body fat. The only thing that will make you gain excess body fat is excess calories. Carbohydrates and protein can make you gain just as much weight. Step 3 The only way to lose body fat is a combination of reducing calorie intake through your diet and burning calories with exercise. Step 4 The best exercise to do for reducing body fat percentage isn't sit ups, crunches or curls. The best exercise is something that will burn a lot of calories such as running, biking, swimming and most team sports. Step 5 Muscle tissue burns more calories than fat tissue does. You should include a good strength training routine in your workout to build more muscle that will help you burn even more calories throughout the day.

2009-09-14T11:42:00.000-07:00

How To Get Rid Of Flabby Arms!!! First, get the idea out of your head that there's any such thing as 'spot reduction.' Meaning, if you do certain exercises for that area, the fat will magically disappear just from there and your arms will suddenly be taunt and tone again. Let me give you a real quick lesson on fat. Don't worry this is going to be easy. ;-) Your body stores fat. It stores it in general areas that are common to you as a female. Most men store the most fat in their stomachs. Women tend to store it in their thighs, hips and buttocks. But with anything, you can and will store fat wherever. So the first thing you want to do is... Reduce the body fat period! Once you start to reduce fat, you'll see it disappear. Don't bother with creams and rubs and all the other gimmicks out there. You cannot spot reduce. Your body stores fat and the only way to reduce fat in any particular area that is bothering you is to reduce fat period from your body as a whole. For all these reasons,... Your first mission, should you choose to accept it, is to reduce the body fat. Second, in order for that area of your arm to become tone, you'll want to build muscle in the back of the arm. That is called the Tricep and there's several good exercise you can do to build up that area. But first, let me give you a list of some of the best exercises for flabby arms that will focus on the tricep and help you develop the area and make it stronger. This isn't all inclusive but it's some of the more common and better exercises you can do for the back of the arms. * Weighted dips * Close grip bench press * Close grip push ups * Lying barbell French press * Overhead cable extensions * Cable press downs * Reverse cable press downs Frankly... Many people are caught up in the idea that in order for them to get rid of a problematic area they need to just work it out and do some exercises to target that area. But that's only half of the solution as you've read. By working out the area AND reducing body fat, you will progress at twice the speed and make twice the visual differences. Let's suppose you only worked out the back of the arms. The muscle would be stronger and firmer no doubts, but it might not show IF your level of body fat is such that the muscle is still covered up. As you see, by doing both, you will tone up (build) the tricep and make it more visible when the layer of fat that covers it up is reduced. Men and women who want to reduce the 'flabby' anything simply have to realize that it's a combination of body fat in that area, maybe loose skin and a muscle that generally needs to be developed in order to be taunt. But I'm getting way ahead of myself! This is a two fold mission. 1- Reduce body fat 2- Do specific exercises to build muscle in the back of the arm so that once the fat is gone, you'll have a tricep and it will appear tight and tone In a nutshell what this will do for you is make the back of your arms less flabby as the fat is lost from your body and the new muscle will bring added tone and tightness to the back of your arm.

2009-09-12T10:04:00.000-07:00

An effective leg workout routine can consist of the following exercises: Run or cycle for 10 minutes (to warm up your muscles) Squats - 3 sets of between 6 and 10 reps Leg Extensions - 3 sets of between 6 and 10 reps Calf Raises - 3 sets of between 6 and 10 reps

Every one or two months, try alternating between one of the above exercises and one of the following:

Leg Curls
Leg Press
Lunge - 3 sets of between 20 and 30 reps

The number of reps you perform will depend on your fitness goals. If your aim is for strength or muscle size, perform between 6 - 10 reps If your aim is for muscle tone, perform between 12 - 15 reps If your aim is for aerobic fitness, perform 20 reps or more. For an aerobic workout, you don't really need to stick to this order. Your main focus is on raising your heartbeat - not lifting weights. Try jumping between these exercises and other muscle groups such as legs, chest etc. Also, try removing weights and perform between 50 and 100 sets of each. Now, here's an important tip: Regardless of whether your leg workout routine is for muscles size, muscle tone, aerobic fitness, or cardiovascular make sure you incorporate variation into your leg workout routine. This will ensure your muscles continuously have new challenges and it will keep you from becoming bored with your workout routine...

2009-09-03T08:18:00.000-07:00

Myth: Exercise done at a low intensity, such as walking, is better at fat burning than other high-intensity activities, like running or cardio activities where you push yourself very hard. The Truth: In a strict scientific sense, these claims are true because working at a lower intensity requires less quick energy and a higher percentage of fat is burned. But you'll also burn fewer calories than you would if, for the same amount of time, you work out at a harder intensity (running versus walking). If you're trying to lose weight, even though a higher percentage of fat is being used, a lower total amount of fat is lost. Whether increased fat burning will result in actual weight loss is dependent upon several variables, including the total calories burned (which include both fat and carbohydrate calories) and the total fat calories burned. If you do work at a low intensity, you need to increase the time spent exercising to burn more calories. What matters most is the total number of calories burned. If you burned 250 calories every day from a short, fast jog, you'd see a bigger difference in weight and fat loss than if you walked everyday for the same amount of time. The number of fat calories you burn isn't that important, because even if you burn a lot of carb calories, these need to be replaced both by the carbs you eat in your diet and also within your body. Your fat stores will be broken down and transformed into carbohydrates when you need fuel. Even if you're burning lots of carb calories and less fat calories through exercise, your fat still inevitably gets used. It boils — not burns — down to this: During the same amount of time you don't use more calories at lower exercise intensities. If you're trying to lose weight and you have only 30 minutes to work out, you would burn fewer calories walking at a moderate pace compared to walking at a fast pace. Working out at higher intensities may cause you to burn a lower percentage of fat, but since you burn more total calories, you still use more fat calories. Low- to moderate-intensity exercise can burn a significant number of calories over a period of time. If you aren't fit enough to push yourself to work at a high intensity, or you have a physical weakness that prevents you from doing so, you can still burn a lot of calories by doing low-intensity workouts for a longer period of time.

2009-08-29T12:51:00.000-07:00

Fitness Question:Which cardio exercises are best for loosing weight and how much weight should I aim to loose per week? Fitness Answer:Your focus should be to burn one pound of body fat per week. Try creating a deficit of 500 calories per day for a total of 3,500 calories per week. There is 3,500 calories in one pound of bodyfat. The best approach is to fuel your body with high nutrient food and burn off the 500 calories through high intensity cardio. This will keep your metabolism high.The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh! There are two schools of though when it comes to cardio training. The "slow & steady" group and the "high intensity" group. These two groups breakdown like this: Slow & Steady CardioLong duration (45min - 1 hour)Low intensityBurn fat and not carbsPreserve joints High Intensity CardioShort duration (20min - 30min)High intensity (interval training)Burn tons of calories & rev up your metabolism throughout the dayTreat cardio like weights - explosive movements (sprinting, etc)

2009-08-18T11:18:00.000-07:00

HERE'S A LIST OF 5 COMMON AB MYTHS. Myth 1) You don't need to watch what you eat Diet is first and foremost the key factor when trying to get 6-pack abs. Plan your nutrition in advance, to avoid dietary downfalls. Myth 2) As long as you do a lot of ab exercises and repetitions, it doesn't matter how well you do them It is important to do all repetitions with good form. Focus on quality, not quantity. Avoid sit-ups and an excessive number of crunches. Both exercises can damage the lumbar spine in your low back, and crunches are rarely effective anyways. Myth 3) You can "Spot reduce" the fat on your abs with crunches No matter how many crunches you do, you won't be able to get rid of your ab fat with crunches alone. You need a good diet and an increase in your calorie burning from strength training and interval training. Myth 4) Infomercial products will help you get a 6-pack You've probably seen dozens of ab gadgets on TV, but none are magic bullets. You can't expect anything you order from TV to help you get a 6-pack. You have to do the hard work with nutrition and training to get results. Myth 5) You must do abs every day You don't need to do abs every day. Instead, train them twice per week and use non-conventional exercises such as Mountain Climbers and Stability Ball Jackknives to reduce the stress on your low back.

2009-08-13T07:24:00.000-07:00

Most Effective Ab Exercises Bicycle Exercise The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly: 1. Lie face up on the floor and lace your fingers behind your head. 2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. 3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. 4. Switch sides, bringing the right elbow towards the left knee. 5. Continue alternating sides in a 'pedaling' motion for 12-16 reps. Captain's Chair Leg Raise The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. To do it right: Stand on chair and grip handholds to stabilize your upper body. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. Don't arch the back or swing the legs up. Slowly lower back down and repeat for 1-3 sets of 12-16 reps. Exercise Ball Crunch The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis. To do it right: 1. Lie face-up with the ball resting under your mid/lower back. 2. Cross your arms over the chest or place them behind your head. 3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. 4. As you curl up, keep the ball stable (i.e., you shouldn't roll). 5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps. Vertical Leg Crunch The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right: 1. Lie face up on the floor and extend the legs straight up with knees crossed. 2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. 3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. 4. Lower and repeat for 12-16 reps. Full Vertical Crunch In a full verticul crunch, you really work the abs by involving both the upper and lower body. To do it right: 1. Lie on your back and extend the legs up towards the ceiling. 2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor. 3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso. 4. Lower down and repeat for 12-16 reps.

2009-08-04T13:47:00.000-07:00

Which Cardio Exercise Burns the Most Calories?Below are the top 10 cardio exercises which burn the most calories in 30 minutes. 1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes. 2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes. 3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes. 4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes. 5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes. 6. Cross-Country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes. 7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes. 8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes. 9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes. 10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned. For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results! 1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility. 2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results 3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.

2009-07-31T13:46:00.000-07:00

Strength Training Without Weights: Simple Exercises
There are tons of situations where you may want to do a strength training work out without weights. You may be out of town, LIKE MELONIE with no exercise facility nearby. Or, you might want to save money and build strength at home, without that overpriced gym membership, or without having to shell out big bucks for expensive weights. Or, you may simply want a change from the same, hackneyed weight routine. Whatever the reason, it’s always useful to know a few strength training exercises you’ll be able to do anytime, anywhere.
These exercises will be listed by muscle group(s) (many of them work several different muscle groups), so you can be sure to work as many different muscles as possible.

PERFORM 3 SETS/20 REPS EACH

ABS

Twisting crunchesLie on your back. Cross your fingers, and let the back of your head rest on your hands, as if you were relaxing. With a twisting motion, bring in your oppossite knee to opposite elbow (ie, touch your right elbow to your left knee) and vice versa.

Leg raises
Lie on your back. There are two ways to do this exercise. You can either keep your legs glued together and raise them together, or you can alternating, raising each leg separately (raising separately is harder). Regardless of the way you choose to do this, your legs must be kept as straight as possible. Don’t bend those knees!!

Primary Muscle: Chest — Secondary muscles: Triceps, Biceps, Shoulders
Knee Push-upsPlace your palms flat on the ground, spaced evenly, shoulder width apart. Bend your legs, and rest on your knees. Go all the way down until your chin touches the ground. That’s one rep.

Muscles: Quads, Butt, Hamststrings

LungesTake a huge step forward with one foot. When your foot lands, immediately begin to both knees until your back knee is touching the ground (or very close to the ground). Next, straighten your legs and step with the other foot. That’s one rep. Make sure you keep your torso straight the entire time. You can do this while walking in a line, or if you don’t have a lot of room, you can stay in place. This one is harder than it seems. After the first couple reps you may think it’s a piece of cake, but by the end you should definitely be feeling the burn.

Squats
This is an excellent exercise as long as you maintain proper form. Place your feet slightly farther than shoulder length apart. Slowly bend your knees and lower yourself down as far as you can go. Ideally, your butt will be inches off the ground. Keep your hands dangling in front of you. It helps to visualize yourself sitting on a stool. Make sure you keep your back straight at all times. Also, angle your neck slightly up and gaze above you. This will help keep your back straight and your butt out.

2009-07-24T10:46:00.000-07:00

BASIC UPPER BODY WORKOUT This basic upper body workout includes exercises for the chest, back, shoulders and arms. Perform 2 sets of 15 to 20 repetitions. Warm up for at least 5 to 10 minutes before starting your weight training workout Chest/Bench Press Lie on a ball, bench or floor with abs contracted. Begin with weights straight up over chest, elbows slightly bent. Bend the elbows and lower arms until the elbows are just below shoulder level (arms should look like a goal post). Contract the chest and push arms up, but don't allow weights to touch at the top. Push Ups Begin in a pushup position on the floor, hands wider than shoulders and resting on the knees or on a ball for added intensity. Bend elbows and lower into a pushup, elbows to 90 degrees and abs in tight. Don't sag in the middle. Push back to start and repeat. Barbell Row Holding bar or weights in front of thighs, bend knees and tilt torso forward to about 45 degrees, abs in tight. Take the weight out, following line of thighs, then squeeze the back to draw weight in towards belly button. Avoid this move if you have back problems. Back Extension Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts, lower and repeat. Overhead Press Sit or stand holding weights in hands, elbows bent and weights next to shoulders. Straighten elbows and push weights overhead, palms facing each other and slightly in front of head. Lower arms and repeat. Front Raises Stand with feet hip-width apart, abs in and torso upright with medium weights resting in front of thighs (palms face the thighs). Lift arms to shoulder level, elbows slightly bent and palms facing the floor. Lower and repeat. Concentration Curls Kneel or sit in a chair and prop right arm on the inside of right leg, weight in hand and palm facing out. Contract the bicep to pull weight towards the shoulder (without touching the shoulder). Lower and repeat. Kickbacks Bend torso forward until you're at 45 degrees or parallel to the floor, elbows bent and next to ribcage. Contract triceps to straighten elbows, bringing weight up slightly above hips. Keep the abs tight and raise torso if this hurts your lower back or hamstrings. Dips Begin sitting on a step or chair with hands next to thighs. Balance on your arms, moving backside in front of the step with legs straight (harder) or bent (easier). Bend the elbows and lower body a few inches, keeping the shoulders down and the elbows parallel to one another and at 90 degrees. Push back up to starting position and repeat.

2009-07-20T11:53:00.000-07:00

REASONS WHY WOMEN SHOULD DO RESISTANCE TRAINING.. You Will Lose Body Fat Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up. You Will Gain Strength Without Bulk Researchers also found that unlike men, 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 muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus. You Will Be Physically Stronger Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men. You Will Reduce Your Risk Of Injury, Back Pain & Arthritis Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

2009-07-20T11:46:00.000-07:00

If you want to be lean, sexy, and hard, you should train with weights. A desirable female physique is one that can only be achieved by moving some serious iron in the weight room! But what about all the talk about weight training making women big and bulky? First, it is physiologically impossible for you as a woman to put on large amounts of muscle mass; you're body's hormonal makeup is not one that will allow you to do so. God never intended for women to look like men (go figure), so he made the chemistry of each gender's respective bodies different. Regardless of how you train, how often you train, how much protein you eat, etc, you're not going to even come close to the big, bulky physique of a female bodybuilder. It will not happen. That look is only obtainable by one means: steroids. Because their natural hormonal profiles would never allow them to get that "big," they resort to changing their body's chemistry through the use of illegal drugs. Secondly, if the right training method is chosen, the hypertrophic (growth) response to resistance training can be even further reduced.

GET GORGEOUS LEGS..

2009-07-10T10:21:00.000-07:00

LEG WORKOUT ROUTINE ALL EXERSICES SHOULD BE PERFORMED SLOWLY MAINTAINING FORM. THREE SETS / 20 REPS EACH SQUATS Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Lower Back, Hamstrings, Calves, Glutes Tips: Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! GLUTE KICKBACK Tips: While on the floor on all fours, extend one leg and with the foot cocked to a point that places it in line with the head. Then raise it to a 45-degree angle with the foot elevated above the head. The key to maximum results is to concentrate on contracting the glutes throughout the full range of motion. DUMBBELL LUNGES (Walking or Stationary) Exercise Data Main Muscle Worked: Hamstrings Other Muscles Worked: Quadriceps, Calves Tips: Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! SEATED LEG CURL Tips: Follow the directions on the seated leg curl machine. Main Muscles Worked: Hamstrings, Calves CALF PRESS ON THE LEG PRESS MACHINE Tips: While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and your heels are hanging off. Push with your toes and point the feet like a ballet stance, pushing the rack along with you. Let the rack come back down bringing the toes closer to your body and repeat. Make sure the handles remain in the locked position. If your feet were to slip off the rack and you don't have the handles locked you can be injured. Don't bounce the rack up and down. Use the muscles slowly with control. You can also focus on the inner or outer calves by pointing your toes in or out instead of keeping them straight.

2009-07-06T07:29:00.000-07:00

How to Eat Small Meals to Increase Metabolism. Eating several small meals throughout the day may allow weight loss to happen quicker then traditional eating routines. This is because eating 4 to 6 meals daily keeps your metabolism consistently burning. The result of this behavior can actually train your body to burn more calories over time, resulting is quicker weight loss. Here's a guide to eating small meals to increase your metabolism. Instructions Step 1 Plan 4 to 6 small meals each day. Plan meal intervals no longer then 3 hours apart. Eating at regular intervals keeps your metabolism burning all day long. Step 2 Eat breakfast early in the day. Within 1 hour of waking up, make sure to eat breakfast. This will allow your metabolism to run quicker then if you eat later or skip breakfast altogether. According to WebMd, people who eat breakfast every day tend to consume less total calories and therefore lose weight quicker. Step 3 Prepare your meals in advance. Meals are often skipped because people get too busy. Pre-chopping fruits and vegetables and planning your meals each day will ensure even if you're busy, you won't skip meals. Step 4 Incorporate fiber into each meal. Eating fiber at each meal will make you feel more satisfied and ensure you don't overeat. Good sources of fiber are whole wheat bread, cereals such as bran and oatmeal and fruits and vegetables. Step 5 Increase your water consumption. Sometimes your body misinterpret signals of thirst and hunger. When consuming several meals each day, drink at least 8 ounces of water with each meal. This will ensure you drink enough fluids, which will keep you hydrated.

GETTING RID OF CELLULITE!

2009-06-28T19:41:00.000-07:00

Cellulite is simply fat cells, water and toxins accumulated (trapped) under the tissue beneath the skin causing that "cottage cheese" appearance. Staying away from processed foods, dairy, refined sugars, excess alcohol and caffeine, preservatives and saturated fats are all smart starts. But whether you want to lose fat, build muscle or rid yourself of cellulite, your workouts must be on target! Lifting weights can do a number of things such as tighten, trim and build muscle. It depends on what your goals are. No, you won't get "bulky" if you train and eat right! Many women fear getting bulky and bigger bodies through weight training. You will actually lose size by lifting weights. This is what I do to maintain a tighter, rounder bottom along with a pair of legs to match! Make sure you hire a referred certified trainer if you are not sure what to do. I divide my leg workout into two separate days on a weekly basis, incorporating my glutes in both workout sessions. I weight train my legs/glutes twice a week. On my off days, I may do lunges with no weights or activities such as rollerblading, hiking, walking, etc. I train my hamstrings, calves and glutes on the first day. On a separate day I train quadriceps and a variation of exercises for my glutes and overall legs. I always begin any workout program by stretching for 10-15 minutes. In addition, I make sure I engage in cardiovascular activity at least five times per week for no less than 30 minutes to stay lean.

2009-06-26T08:07:00.000-07:00

10 HEALTHY SNACK IDEAS.... Peanut butter: Peanut butter is quick and filling. Either just eat a spoonful, or spread on a piece of celery or eat with some apple slices. It is full of protein and is a quick fix for your food cravings. For great peanut butter, go to your local health food store and have some made fresh for you. Raw nuts: Similar to peanut butter, raw nuts give you satisfaction as well as essential protein and fatty acids necessary to keep your body running at peak performance. Raw almonds are an excellent source of nutrition. Try to find organic nuts with little or no sodium for best results. Berries: The health benefits of berries have been touted for the last several years. Infuse your daily diet with blueberries , strawberries, or raspberries and get healthy antioxidants in the process to help your body rid itself of harmful free radicals. Organic Plain Yogurt: Plain yogurt is great for the digestive system and promotes good bacteria for eliminating waste in your body. Add berries or granola for extra fiber and nutrition. Raw Vegetables : Cooked vegetables may taste great, but often lose their nutritional value in the steamer or frying pan, and add unneeded calories and sodium with oils and seasoning. Raw vegetables provide essential vitamins and nutrients, as well as fiber to your daily diet. Try celery, broccoli, or cauliflower as healthy snacks throughout the day. Hard boiled eggs: Conveniently wrapped in its own natural package, hard boiled eggs provide the benefits of eating eggs in the morning without excess sodium and fat. Get an extra bit of protein and eat an egg quickly on the go. Fresh fruits: Without tipping the sugar balance, add a Fuji apple or other fresh fruit to your daily intake. Apples provide an excellent source of fiber and are quite satisfying. Remember the old saying, “an apple a day keeps the doctor away?” They said this for good reason. Low Sodium Vegetable Juice: Replace one of your vegetable or fruit servings with a quick drink of vegetable juice. It is a quick and easy way to ingest the powerful antioxidant powers of fresh fruits and vegetables, with little or no preparation. Take a can with you in the morning and drink it down when you need a snack on the go. Protein Drinks: There are many excellent protein and meal-replacement drinks on the market that are not just for fad dieters. Take a look at what the drink has to offer, and see if it fits your needs. Sometimes we simply don’t have enough time to eat; these are the times when you need to infuse your diet with a protein drink in order to maintain your schedule and caloric intake. Energy Bars: Similar to protein drinks, energy bars are generally high in protein and are condensed versions of what you need to keep your body fueled. Many organic options are available on the market and are relatively reasonable items to add to your daily diet. Most are quite filling and help you resist the temptation of going out to satisfy an unhealthy craving. Have any other healthy snack ideas to add to the list? What are your favorites (doritos and twinkies not allowed! :-)

2009-06-24T04:57:00.000-07:00

Eating On The Run. The Solution! • Preparation. Preparation. Preparation. • Grocery shopping on a regular basis is an absolute must. If you have food at home you are less likely to eat out. • You don’t have to cook every day. When you do cook make a lot extra to freeze and to take with you to work. • Always have healthy food with you in order to prevent hunger and the poor food choices that often come with skipping meals. Healthy snacks can be fruit, veggies, protein bars, protein shakes, rice cakes, beef jerky etc. • Invest in a cooler, handy portable food storage, a blender, lunch bags, whatever you need to make it easy to eat healthy. • Accept responsibility for what you put in your mouth. Every bite counts. Fast Food • Always a last resort. You know it is not good for you. If you crave it you are probably addicted. Fast food is designed to make you crave it. And then it is marketed in a way that is constant and familiar. • Be smart. If you have to eat fast food find a sub shop instead of a burger joint. Remember to ask for no mayo, no cheese, etc. • If you have to eat at a burger joint you can almost always get a salad. Have a burger without the bun. Where there is a will there is a way. • The super size is a no-no. • Ask for the nutritional contents of your order. Chances are you will be appalled, unless you chose wisely. When In A Restaurant • Remember that they want their food to taste great! They do whatever they have to in order to make the food look great, smell wonderful, and taste good, too. • Beat the breadbasket binge by asking for a glass of water and your salad first. • Do not be afraid to make requests or to ask how something is prepared. You can always request that they steam the rice instead of stir-fry, for example.

2009-06-21T10:43:00.000-07:00

The 10 Best and The 10 Worst Foods For Your Health 0ur affluent culture has accustomed us to diets full of fat and protein. But-low-cost, low-calorie carbohydrates, fruits and vegetables are really better for us, The famous Jane Brody, author of the instant best-seller Jane Brody's Good Food Book, tells some of the very best-and some of the absolutely worst -foods you can eat. THE 10 BEST 1. Broccoli and carrots: Nutrient bargains. The whole family of dark green and deep red vegetables is low in calories and loaded with vitamin A (a single carrot provides half a week's requirements). These vegetables are high in fiber and contain a natural cancer-preventive agent. (Cooked carrots are better absorbed by the body than raw ones.) 2. Oats: The value of a Cadillac for the price of a Ford. Oats am a rich source of protein, and the fiber in oats-the stuff that makes oatmeal gummy-helps reduce cholesterol and normalize blood sugar. If you prepare your oatmeal with skim milk rather than water, you got a protein and calcium bonus. Instant oatmeal is not as good as cooked oatmeal because it's made with lots of salt and sometimes lots of sugar. 3. Cabbage and its family (cauliflower, Brussels sprouts, kale, kohlrabi): Not just for cole slaw. A natural cancer-preventive substance reduces the risk of colon cancer, a major cancer killer in the US. 4. Potatoes: Another supernutrient bargain. For 100 calories in a five-ounce potato (fewer than in many "diet" foods) you get a high percentage of vitamin C, protein, iron. riboflavin thiamine, niacin phosphorus and magnesium. Don't cook potatoes in fat or add sour cream or butter. Good addition: Yogurt flavored with dill, pepper or horseradish. Sometimes I just put my cooked vegetables on a potato-it's nutritious and attractive. 5. Yogurt and skim milk. Versatility galore. Milk contains protein, and the calcium helps to prevent weakening of the bones. Yogurt has some advantages over milk. al. though it's more expensive. Since it takes time to consume. You really feel that you've eaten something. You can eat it with fruit or vegetables and use it as the thickening agent in soups and other recipes. In desserts that traditionally are loaded with whipped cream or cream cheese, yogurt is a good, and unnoticeable, substitute. Yo. gurt is a perfect ingredient for dips and sal. ad dressings, Preparation hint: Adding fresh fruit to plain yogurt is much better than eating preflavored yogurt. Even if you put sugar in the yogurt, you will probably use much less than is added to commercial brands. Frozen yogurt is better than ice cream from a fat standpoint-but it still has quite a bit of sugar. 6. Pasta Good for you.: But watch out for the sauce! Pasta is not a fattening food. It contains protein, vitamins and minerals. Even white pastas am a good source of essential nutrients. You can make pasta sauces that are very low in fat and calories. A spaghetti dinner with a meat and tomato sauce has fewer calories than just the steak part of a steak dinner and offers two and a half times the amount of food. For the pasta gourmet: Try a foray into buckwheat pasta, a Japanese specialty. 7. Fish: Especially sardines and shellfish. All varieties of fish have an ingredient that protects against heart disease by helping to lower blood cholesterol levels and prevent blood clots. Sardines are among the easiest fish to buy and if eaten with the bones are very high in calcium (as good as milk). Shellfish is very low in calories and fat; the fat it does contain is one that protects you. Save the most expensive shellfish-lobster and crabmeat -for special occasions. Include mussels, oysters, and shrimp regularly in your diet. Do not add saturated animal fat in preparation In restaurants, order fish broiled without butter. Poached fish is a good no-fat choice-order the fatty, high-calorie sauce on the side. 8. Bread and whole grains: The staff of life. I think the reason that millions of Americans limp around all day is because they don't eat enough bread. Bread should be a pan of every meal, and it's a good snack food. Of course, I prefer whole-grain bread (it has 18 more nutrients than white bread). Beware: Bread that isn't white in color is not necessarily whole wheat. It the first ingredient on the label is enriched white flour, it is not a whole-grain bread. The first ingredient should be a whole grain such as oats or ( usually) whole wheat. For dieters. The latest studies have shown that about 30% of the calories in bread are not absorbed by the body If you eat a slice of bread with 100 calories. you absorb only 70 calories. You get something for nothing. 9. Lentils and family (dried peas and beans): Very nutritious and versatile. An excellent source of vegetable protein. the lentil family has a cholesterol-protective substance. Lentils are high in fiber (which is why dried beans leave a gassy legacy-a testimony to the fact that you are eating a health diet). Try them in soups. salads and casseroles. For the lentil novice, lentil soup is the best place to start. 10. Fresh fruit: A natural dessert. By calling fresh fruit natural, I don't mean to say that refined sugar is not natural-it is. What I mean is that the sugar in fresh fruit comes in a package loaded with things that are really good for you: Fiber, vitamins and minerals. Hint: A fruit is better than a juice because it is more slowly absorbed by the body and more substantive. AND A BONUS 10+. Popcorn: Great for snackers and exsmokers who want to put something healthful into their mouths Unbuttered, unsalted popcorn contains fiber and a lot of hot air (which is why it has only 23 calories per cup). You can eat an immense amount of popcorn before you reach the calorie equivalent of a single cookie. Far variety: Try popcorn with herbs, Parmesan choose or freshly ground black pepper. THE 10 WORST 1. Soda pop: The epitome of nutritional bankruptcy. This includes all the soft drinks, carbonated or not. sugar sweetened or artificially sweetened. If you"re desperate for something sweet, you're better off having fruit juice. 2. French fries A travesty on the name potato. A wonderful, nutritious food acquires 200 calories of fat when fried (and in a fast-food restaurant you! re probably getting dangerous beef fat). Added salt-ugh. 3. Potato chips: You might as well eat butter, They contain a large amount of added fat, as well as lots of salt. 4. Bacon: It's not really meat. As many as 95% of the calories in bacon come from fat. It's high in salt and full of nitrate's and nitrites, which may cause cancer. (Micro. waved bacon, which seems drier, is just as high in fat.) 5. Fettuccine Alfredo and pasta salads: Drowning in a sea of fat. People order pasta thinking that it's healthful then destroy its benefit by ordering it in fatty sauces. And pasta salad requires a great deal of dressing 6. Fast-food superburgers: Six hundred calories-and half of those calories are fat. Interestingly, the plain burgers are not particularly high in fat. But when you throw in the dressing, the cheese and the extra beef. It adds up. 7. Granola bars: Whoever said they are healthful? Granola is high fat. High-sugar cereal. I use it only as a garnish sprinkling a little bit of it on an unsweetened cereal. Granola bars are simply high-calorie cookies. The latest version-the granola candies bars-are no better for you than a Milky Way or Snickers. And they cost more. Bottom line. There is no advantage to eating a granola bar. 8. S'Mores cereal: Probably the worst cereal ever produced. If you went to camp, you know that s'mores are a campfire confection of graham crackers. Toasted marshmallows and chocolate bars. And that's exactly what is in S'Mores cereal More than half the calories come from sugar. You're really eating candy with milk on it. 9. Doughnuts: Worse than no breakfast at all. Not only do doughnuts have the sugar and white hour that we should be cutting back on, but also they're fried. They give me heartburn. Doughnuts put your blood sugar out of whack and they don't stay with you. By the end of the morning, you'll be in bad shape 10. Cheese: Not at all a wonder food. Cheese has some redeeming features, and I do use it in my recipes, but in small amounts. Many people who have stopped eating meat (because of their concern with fat and cholesterol) are substituting a huge amount of cheese. They would be better off with the red meat. Reason: Cheese has the same amounts of fat and cholesterol as red meat-and far more salt The wont cheeses: Brie and cream cheese. Cheese spreads have as much fat as hard cheese best cheeses Cottage cheese, part-skim mozzarella, skim milk ricotta and feat cheese. Grated Parmesan goes a long way, and the best hard cheese is Swiss. Although there are also reduced-fat packaged cheeses, I'd rather just have small amounts of the real thing.