Cardio Exercise
Monday, 7 September 2009Posted by
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Everyone has wondered at some point in time which cardio exercise is better. To put it in simple terms
both low and high intensity exercises will help you to burn off body fat. The question here is which is the most effective to burn off more body fat.
When scientists first discovered that during intensive exercises
your body burns glycogen
which is a form of stored carbohydrates that are stored in your liver and muscles for energy. During low intensity exercises
your body will burn a lot of fat.
If your wondering whether or not it works
the answer is no because there are so many obese people still around. Even though they are working out with low intensity routines
it still makes you wonder how it can be.
The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming. During a high intensity exercise such as running
the body will burn a lot more calories. Even if some of the calories burnt are from glycogen
there are still many fat calories burned as well.
To put the icing on the cake
when your store of glycogen gets low
the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won't be converted to body fat when they are left unused for energy.
High intensity cardio exercise will juice up your metabolism even after you have completed your workout. What this means
is that your body will continue to burn body fat hours after you have left the gym. This effect is nearly non existent in low intensity cardio or aerobic workout.
Accumulatively
your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity.
You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so
then break into some jogging for another 5 minutes or so. Then
walk briskly again until you have caught your breath and then sprint for a minute before you walk again. From this point
simply alternate your running and walking for the next 15 minutes until you are finished.
One of the best things about cardio is the more you do it
the more energy you'll have. Cardio will help you to burn calories
although its more useful for keeping your energy levels high.
If you've never tried cardio before
you should give it a shot. If you like to exercise
you'll find cardio the best way to boost your energy and keep in top shape. If you are just starting out
you'll want to go slow and keep your cardio exercise in track - as it is very easy to over exert yourself.
Read More “Cardio Exercise”
both low and high intensity exercises will help you to burn off body fat. The question here is which is the most effective to burn off more body fat.
When scientists first discovered that during intensive exercises
your body burns glycogen
which is a form of stored carbohydrates that are stored in your liver and muscles for energy. During low intensity exercises
your body will burn a lot of fat.
If your wondering whether or not it works
the answer is no because there are so many obese people still around. Even though they are working out with low intensity routines
it still makes you wonder how it can be.
The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming. During a high intensity exercise such as running
the body will burn a lot more calories. Even if some of the calories burnt are from glycogen
there are still many fat calories burned as well.
To put the icing on the cake
when your store of glycogen gets low
the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won't be converted to body fat when they are left unused for energy.
High intensity cardio exercise will juice up your metabolism even after you have completed your workout. What this means
is that your body will continue to burn body fat hours after you have left the gym. This effect is nearly non existent in low intensity cardio or aerobic workout.
Accumulatively
your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity.
You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so
then break into some jogging for another 5 minutes or so. Then
walk briskly again until you have caught your breath and then sprint for a minute before you walk again. From this point
simply alternate your running and walking for the next 15 minutes until you are finished.
One of the best things about cardio is the more you do it
the more energy you'll have. Cardio will help you to burn calories
although its more useful for keeping your energy levels high.
If you've never tried cardio before
you should give it a shot. If you like to exercise
you'll find cardio the best way to boost your energy and keep in top shape. If you are just starting out
you'll want to go slow and keep your cardio exercise in track - as it is very easy to over exert yourself.
Can Women Get Bulky From Lifting Weights SLim Chance
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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.
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:
1.)These people are an extremely minute percentage of the population.
2.)That is their livelihood and they spend 4 to 5 hours a day in the gym.
3.)Most of them are using performance-enhancing drugs (steroids
etc.) to look like that.
So if you can get that image of the "bodybuilder" out of your head and think in terms of the average everyday person
you will see why the myth about getting bulky is just that
a myth!
What we're going to talk about next is simple. When you lift weights your body builds muscle. The more muscle you have
the more calories you burn (even at rest). The more calories you burn the less you weigh. Let me give you an example of this that might make it a little easier to understand.
Let's say two women are sitting on the couch watching some T.V. Woman #1 strength-trains 3 times a week
but woman #2 does not. After an hour of watching T.V goes by
who will have burned more calories? The common answer to that would be that they both burned the same (almost nothing)
since they were just sitting and not moving.
But the actual answer would be that woman #1 burned more calories
and I'll tell you why for one simple reason. THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!! Now you might say to yourself
But if I lift weights, my muscles will get bigger, I will appear big and bulky, and wind up weighing more.
This is also a myth.
That myth being one of the most popular in the world of exercise
which is
muscle weighs more than fat.
That's like the old joke
What weighs more--10 lbs. of steel or 10 lbs. of feathers?
Hopefully by now you know that the answer to that question is that they both really weigh the same. 10 lbs. is 10 lbs. no matter what it is made of. Let's examine this point in a little more detail.
Muscle is much more compact than fat. It actually takes up less space than fat does because of its density. That makes sense
right? Fat
on the other hand
is very soft and jelly-like and occupies more space than muscle does.
Let me give you another example to clarify this a little more.
If you were to take 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball
the 10 lbs. of fat might be the size of a bowling ball. In comparison
the 10 lbs. of muscle would be about the size of a baseball. Now 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.
Read More “Can Women Get Bulky From Lifting Weights SLim Chance”
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.
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:
1.)These people are an extremely minute percentage of the population.
2.)That is their livelihood and they spend 4 to 5 hours a day in the gym.
3.)Most of them are using performance-enhancing drugs (steroids
etc.) to look like that.
So if you can get that image of the "bodybuilder" out of your head and think in terms of the average everyday person
you will see why the myth about getting bulky is just that
a myth!
What we're going to talk about next is simple. When you lift weights your body builds muscle. The more muscle you have
the more calories you burn (even at rest). The more calories you burn the less you weigh. Let me give you an example of this that might make it a little easier to understand.
Let's say two women are sitting on the couch watching some T.V. Woman #1 strength-trains 3 times a week
but woman #2 does not. After an hour of watching T.V goes by
who will have burned more calories? The common answer to that would be that they both burned the same (almost nothing)
since they were just sitting and not moving.
But the actual answer would be that woman #1 burned more calories
and I'll tell you why for one simple reason. THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!! Now you might say to yourself
But if I lift weights, my muscles will get bigger, I will appear big and bulky, and wind up weighing more.
This is also a myth.
That myth being one of the most popular in the world of exercise
which is
muscle weighs more than fat.
That's like the old joke
What weighs more--10 lbs. of steel or 10 lbs. of feathers?
Hopefully by now you know that the answer to that question is that they both really weigh the same. 10 lbs. is 10 lbs. no matter what it is made of. Let's examine this point in a little more detail.
Muscle is much more compact than fat. It actually takes up less space than fat does because of its density. That makes sense
right? Fat
on the other hand
is very soft and jelly-like and occupies more space than muscle does.
Let me give you another example to clarify this a little more.
If you were to take 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball
the 10 lbs. of fat might be the size of a bowling ball. In comparison
the 10 lbs. of muscle would be about the size of a baseball. Now 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.
Can Face Exercises reverse signs of aging
Sunday, 6 September 2009Posted by
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Every facial expression we make adds to the adverse effect on our Facial appearance. The repetition of smiling
frowning
and other facial expressions can speed up the creation of wrinkles and other aging factors. The good news is that there is a natural method to help combat this aging process. Face Exercises are free alternative to other medical procedures to help strengthen the muscles underneath our skin in our face. They help fight the natural signs of aging that can occur from years of facial expressions and using our face muscles.
Regular face exercises help strengthen the damaged face muscles after years of use. While it's not easy to fathom years of smiling
frowning
and wrinkling our brow line does a toll on those muscles. Over the years these muscles begin to weaken and out face begins to wrinkle due to the elongated weakening muscles. So it makes sense that strengthening these muscles can reverse these negative effects. We tend to the rest of our body at the gym so why not keep our face in shape.
Unfortunately it's more or less impossible to go through life with no expression on our faces. We'd be pretty boring company
how ever an all star poker player possibly. By regularly performing face exercises we can recapture our youthful image we had when we were younger
without going through any painful injections or surgeries.
In a nutshell what happens under the skin is this. As the muscles weaken and begin to elongate our skin will begin to sag. Of course sagged skin on the outside is what causes those aging effects to occur. By working the right muscles with face exercises you are able to stimulate blood flow to those muscles
and also increase the amount of oxygen that the skin receives. By receiving more blood and oxygen the skin can begin to produce more health skin cells. Helping to reverse the aging effects.
Since there is no equipment required face exercise can be done anywhere any time. You can work them into your daily routine
or do some when you have a private spare moment. It's only a few minutes a day and the results you'll experience are well worth it. The recommended time for spending on face exercises daily is only fifteen minutes. Isn't an improved appearance worth that amount of time and more.
Read More “Can Face Exercises reverse signs of aging”
frowning
and other facial expressions can speed up the creation of wrinkles and other aging factors. The good news is that there is a natural method to help combat this aging process. Face Exercises are free alternative to other medical procedures to help strengthen the muscles underneath our skin in our face. They help fight the natural signs of aging that can occur from years of facial expressions and using our face muscles.
Regular face exercises help strengthen the damaged face muscles after years of use. While it's not easy to fathom years of smiling
frowning
and wrinkling our brow line does a toll on those muscles. Over the years these muscles begin to weaken and out face begins to wrinkle due to the elongated weakening muscles. So it makes sense that strengthening these muscles can reverse these negative effects. We tend to the rest of our body at the gym so why not keep our face in shape.
Unfortunately it's more or less impossible to go through life with no expression on our faces. We'd be pretty boring company
how ever an all star poker player possibly. By regularly performing face exercises we can recapture our youthful image we had when we were younger
without going through any painful injections or surgeries.
In a nutshell what happens under the skin is this. As the muscles weaken and begin to elongate our skin will begin to sag. Of course sagged skin on the outside is what causes those aging effects to occur. By working the right muscles with face exercises you are able to stimulate blood flow to those muscles
and also increase the amount of oxygen that the skin receives. By receiving more blood and oxygen the skin can begin to produce more health skin cells. Helping to reverse the aging effects.
Since there is no equipment required face exercise can be done anywhere any time. You can work them into your daily routine
or do some when you have a private spare moment. It's only a few minutes a day and the results you'll experience are well worth it. The recommended time for spending on face exercises daily is only fifteen minutes. Isn't an improved appearance worth that amount of time and more.
Can a 30 Minute Workout Really Work
Thursday, 3 September 2009Posted by
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If you talk to almost anyone who goes to the gym to workout and ask them how long a good workout usually takes
they will often answer with; “it takes a good hour to get in a good workout”
or even; “if I don’t spend 1 ฝ to 2 hours in the gym
I just don’t get enough from my workout”.
Based on these kinds of typical responses
you can imagine how surprised many of these same people appear to be when I tell them that I only workout for 30 minutes a day
yet still get the kind of results that they do! Many of them will say
no way you only workout for 30 minutes a day! How can you ever get results doing that?
The plain fact is there are a lot of people who have such busy schedules that finding more than 30 minutes to dedicate to a workout is just impossible. It’s not that they don’t want to do it; there just aren’t enough hours in the day to be in the gym for 1 to 2 hours at a time.
If there was a way to get an effective workout in 30 minutes however
then perhaps they could spend half of their lunch hour in the gym
and the other half eating their lunch. That would be perfect
wouldn’t it? But is it really possible to do a workout in 30 minutes that will bring real results? The answer is a definite yes
but you will need a few simple strategies to make it happen.
Here are some tips on how to make your workouts really work in only 30 minutes a day.
To start with
make sure you have a plan for each day. Write down all of the exercises you will be doing for that day and write down all of the weights you will be using for each exercise. Write down how many sets you will be doing for each exercise and how many repetitions you will be doing during each set.
Do split body part routines. For example
on Monday and Thursday
do legs
arms and abs. On Tuesday and Friday
do chest
back and shoulders. This way you only have half of your body parts to work on each day cutting down significantly on time spent in the gym.
Upon arriving at the gym
set up as many things as you can in advance so that when you get started
you can keep moving from one exercise to the other without wasting time getting the next piece of equipment set up. This way
you can go strait through each exercise without stopping
take 1-2 minutes rest
and then simply repeat until you finish all of your sets.
Avoid socializing. While being friendly is ok
don’t let yourself get distracted by having a conversation with others in the gym. Remember
you only have so much time and 5 minutes spent talking rather than exercising is 5 minutes wasted. Explain to people wishing to talk to you that you are on limited time and you just can’t stop what you are doing at the moment or better yet
put on a pair of headphones before you begin your workout; they’ll get the clue.
Always do your weight training and cardio training separately. On days you are not doing weight training
you can spend 30 minutes on the treadmill or on the stair climber. This way you are still only working out for 30 minutes. Combining the two only means you will have to spend more time in the gym and time spent in the gym is what you are trying to cut down on.
In summary
just remember to write out a plan for each day
split those body parts on different days
keep moving during your routine
don’t socialize
and don’t do weights and cardio on the same day and you will see excellent results in only 30 minutes a day.
Read More “Can a 30 Minute Workout Really Work”
they will often answer with; “it takes a good hour to get in a good workout”
or even; “if I don’t spend 1 ฝ to 2 hours in the gym
I just don’t get enough from my workout”.
Based on these kinds of typical responses
you can imagine how surprised many of these same people appear to be when I tell them that I only workout for 30 minutes a day
yet still get the kind of results that they do! Many of them will say
no way you only workout for 30 minutes a day! How can you ever get results doing that?
The plain fact is there are a lot of people who have such busy schedules that finding more than 30 minutes to dedicate to a workout is just impossible. It’s not that they don’t want to do it; there just aren’t enough hours in the day to be in the gym for 1 to 2 hours at a time.
If there was a way to get an effective workout in 30 minutes however
then perhaps they could spend half of their lunch hour in the gym
and the other half eating their lunch. That would be perfect
wouldn’t it? But is it really possible to do a workout in 30 minutes that will bring real results? The answer is a definite yes
but you will need a few simple strategies to make it happen.
Here are some tips on how to make your workouts really work in only 30 minutes a day.
To start with
make sure you have a plan for each day. Write down all of the exercises you will be doing for that day and write down all of the weights you will be using for each exercise. Write down how many sets you will be doing for each exercise and how many repetitions you will be doing during each set.
Do split body part routines. For example
on Monday and Thursday
do legs
arms and abs. On Tuesday and Friday
do chest
back and shoulders. This way you only have half of your body parts to work on each day cutting down significantly on time spent in the gym.
Upon arriving at the gym
set up as many things as you can in advance so that when you get started
you can keep moving from one exercise to the other without wasting time getting the next piece of equipment set up. This way
you can go strait through each exercise without stopping
take 1-2 minutes rest
and then simply repeat until you finish all of your sets.
Avoid socializing. While being friendly is ok
don’t let yourself get distracted by having a conversation with others in the gym. Remember
you only have so much time and 5 minutes spent talking rather than exercising is 5 minutes wasted. Explain to people wishing to talk to you that you are on limited time and you just can’t stop what you are doing at the moment or better yet
put on a pair of headphones before you begin your workout; they’ll get the clue.
Always do your weight training and cardio training separately. On days you are not doing weight training
you can spend 30 minutes on the treadmill or on the stair climber. This way you are still only working out for 30 minutes. Combining the two only means you will have to spend more time in the gym and time spent in the gym is what you are trying to cut down on.
In summary
just remember to write out a plan for each day
split those body parts on different days
keep moving during your routine
don’t socialize
and don’t do weights and cardio on the same day and you will see excellent results in only 30 minutes a day.
Calf Cramps - 5 Ways to Avoid the Pain
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If you are a runner
then I am sure that you will know about calf cramps.
Imagine this scenario if you will. Let's say that you are 7.5k into a 10k run and the road starts to incline. Ever so slightly
but enough to put that extra strain on your legs as you try to maintain contact with the leaders. And the temperature? Well
it's the morning
but it's hot and liable to get hotter before the end. And to make matters worse
you were so desperate to maintain contact with the leading group
that you forgot to take on liquid at the last feeding station. And did you use tight fitting calf length socks? I know they are all the rage
but why did you do it?
So what do we have here?
* Extra strain on muscles?
* Dehydration?
* Loss of essentials salts?
* Restriction of blood flow?
All in all
I think that we are describing running calf cramps
waiting to happen.
I am not sure that anyone has definitive answer to the cause of cramps
but there are certainly several steps that you can take which could help save you from disaster during competition
in any sport.
1. A Proper Warm Up
Ok
I know you know
but did you do it? If not
then those cramps could be coming. Seriously
if you have been involved in any sport to any level
then you will be aware of the importance of a proper warm up. And I don't just mean a brisk walk up the stairs to the changing room either! A proper warm up should include a routine that gently stretches your muscles to get them ready for the increased exertion
and gets your blood flowing around your body. Not only will a warm help prevent calf cramps
they will also help prevent some of the injuries that might occur when you put sudden strain on cold muscles.
And whilst we are talking of warm ups
don't forget warm downs as well. Warming down after exercise can also help prevent cramping and reduce the risk of injury.
2. Train Hard
Run Easy
Have you heard this before? No? Well you should give it some thought
because it's true. When you train for a sport
not only do you practice the necessary skills required to execute which ever event you are competing in
but you are also training your body for the rigours of the event. To given an exaggerated example
if you train for a sprint
and then try and run a marathon
your body won't be ready. If you try it
I think you could be in for some serious cramps.
Remember
train hard
run easy.
3. Water is Sport's Life Blood
Whenever you start to exercise
you start to sweat (or you should). Sweat is nature's way of cooling you down when you get hot
so
it's a good thing. And since your body is mainly made of water
then you should have plenty
shouldn't you? Well
considering that you lose moisture from your body when you breathe
sweating does take a lot of fluid out of your system.
And your body will demand that it be replaced!
If you start feeling dizzy
or experience a rapid heart beat
then these could be signs that you are starting to dehydrate. I will take it as read that if your mouth and lips feel dry
then you should be taking water on board. It is not always possible to take on fluid during sport
but always have some available as soon as you are able to drink.
4. Sport A'int No Catwalk.
It's true! Sport is not a fashion parade. If you think it is
then you are hanging out in the wrong place! There's nothing wrong with looking cool whilst you compete
but be practical. Don't risk injury (or cramps) by wearing clothing that is too tight
and that restricts your body's movement
either externally or via blood flow. Believe me
I know. When I was younger
I used tie up's on my socks whilst playing soccer (not as a fashion statement you'll understand)
just to keep my socks up and my shin guards inside my socks. Three quarters of the way through a game
my calves would tighten up
and I would roll on the floor in agony. Once it was understood
that I 'only had cramp'
I was the object of much derision
but believe me
cramp is far from funny if you are the one suffering.
Wear appropriate clothing.
5. Eat Properly.
When you are sweating and working hard
not only do you lose water
you also lose nutrients. There is speculation that that athletes who get calf cramps could suffer from low levels of potassium
sodium
calcium
magnesium
and phosphorus. I am not suggesting that you do low level analysis of your breakfast cereal
but the message is clear. Look after your body
and your body will look after you.
Eat sensibly
and eat the right foods.
Read More “Calf Cramps - 5 Ways to Avoid the Pain”
then I am sure that you will know about calf cramps.
Imagine this scenario if you will. Let's say that you are 7.5k into a 10k run and the road starts to incline. Ever so slightly
but enough to put that extra strain on your legs as you try to maintain contact with the leaders. And the temperature? Well
it's the morning
but it's hot and liable to get hotter before the end. And to make matters worse
you were so desperate to maintain contact with the leading group
that you forgot to take on liquid at the last feeding station. And did you use tight fitting calf length socks? I know they are all the rage
but why did you do it?
So what do we have here?
* Extra strain on muscles?
* Dehydration?
* Loss of essentials salts?
* Restriction of blood flow?
All in all
I think that we are describing running calf cramps
waiting to happen.
I am not sure that anyone has definitive answer to the cause of cramps
but there are certainly several steps that you can take which could help save you from disaster during competition
in any sport.
1. A Proper Warm Up
Ok
I know you know
but did you do it? If not
then those cramps could be coming. Seriously
if you have been involved in any sport to any level
then you will be aware of the importance of a proper warm up. And I don't just mean a brisk walk up the stairs to the changing room either! A proper warm up should include a routine that gently stretches your muscles to get them ready for the increased exertion
and gets your blood flowing around your body. Not only will a warm help prevent calf cramps
they will also help prevent some of the injuries that might occur when you put sudden strain on cold muscles.
And whilst we are talking of warm ups
don't forget warm downs as well. Warming down after exercise can also help prevent cramping and reduce the risk of injury.
2. Train Hard
Run Easy
Have you heard this before? No? Well you should give it some thought
because it's true. When you train for a sport
not only do you practice the necessary skills required to execute which ever event you are competing in
but you are also training your body for the rigours of the event. To given an exaggerated example
if you train for a sprint
and then try and run a marathon
your body won't be ready. If you try it
I think you could be in for some serious cramps.
Remember
train hard
run easy.
3. Water is Sport's Life Blood
Whenever you start to exercise
you start to sweat (or you should). Sweat is nature's way of cooling you down when you get hot
so
it's a good thing. And since your body is mainly made of water
then you should have plenty
shouldn't you? Well
considering that you lose moisture from your body when you breathe
sweating does take a lot of fluid out of your system.
And your body will demand that it be replaced!
If you start feeling dizzy
or experience a rapid heart beat
then these could be signs that you are starting to dehydrate. I will take it as read that if your mouth and lips feel dry
then you should be taking water on board. It is not always possible to take on fluid during sport
but always have some available as soon as you are able to drink.
4. Sport A'int No Catwalk.
It's true! Sport is not a fashion parade. If you think it is
then you are hanging out in the wrong place! There's nothing wrong with looking cool whilst you compete
but be practical. Don't risk injury (or cramps) by wearing clothing that is too tight
and that restricts your body's movement
either externally or via blood flow. Believe me
I know. When I was younger
I used tie up's on my socks whilst playing soccer (not as a fashion statement you'll understand)
just to keep my socks up and my shin guards inside my socks. Three quarters of the way through a game
my calves would tighten up
and I would roll on the floor in agony. Once it was understood
that I 'only had cramp'
I was the object of much derision
but believe me
cramp is far from funny if you are the one suffering.
Wear appropriate clothing.
5. Eat Properly.
When you are sweating and working hard
not only do you lose water
you also lose nutrients. There is speculation that that athletes who get calf cramps could suffer from low levels of potassium
sodium
calcium
magnesium
and phosphorus. I am not suggesting that you do low level analysis of your breakfast cereal
but the message is clear. Look after your body
and your body will look after you.
Eat sensibly
and eat the right foods.
Buying An All In One System
Posted by
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These days
more and more people are turning away from memberships to gyms and instead choosing to invest money in a home gym. You can put a home gym in a spare corner of your home
or even in the basement if you wish. Along with helping you save money by combining several different types of equipment into one machine
these types of equipment can easily fit in small spaces and type up a lot less weight than their individual counterparts.
When you are considering to buy an all in one piece of exercise equipment
you should first think about your goals. You should consider what you hope to achieve from exercising and just how well this piece of equipment will benefit you.
There are several types of all in one equipment for exercise on the market and almost all of them are advertised well on television
in magazines
and on the internet. The most popular types on the market are those types that are geared towards individuals who are interested in lifting weights.
Right now
the two most popular types of all in one exercise systems are the Bowflex and Total Gym brands. The Bowflex system uses resistant bows that bend instead of the traditional weights that simply lift. Bowflex is designed to fit a wide variety of budgets and needs
it's widely adaptable and extremely popular as well.
To make things even better
you can store the basic Bowflex system in small and tight places
even under a bed if you choose. The larger and more expensive Blowflex system competes with the types of professional equipment that you can find in gyms
which allow you a quality workout on quality equipment.
The Total Gym system is great as well
as it is advertised by martial arts legend Chuck Norris and supermodel Christie Brinkley. It is less expensive than the Bowflex and uses gravity and resistance instead of traditional weights. By using this system
you have the ability to adapt the machine to a wide variety of exercises that will work many different areas of your body.
When you make that decision about buying an all in one exercise system
you must also decide on price
features
brand
and just who will use the machine. If your family plans to use it as well
then you'll need to get a system that everyone will agree on. You obviously wouldn't want a machine that is too complicated for others in your home.
Even though Bowflex and Total Gym are the 2 most popular types of all in one equipment
there are several others out there as will
from brands such as Weider and many others. Before you make your choice
you should look at several to see which one offers you more for your money.
Read More “Buying An All In One System”
more and more people are turning away from memberships to gyms and instead choosing to invest money in a home gym. You can put a home gym in a spare corner of your home
or even in the basement if you wish. Along with helping you save money by combining several different types of equipment into one machine
these types of equipment can easily fit in small spaces and type up a lot less weight than their individual counterparts.
When you are considering to buy an all in one piece of exercise equipment
you should first think about your goals. You should consider what you hope to achieve from exercising and just how well this piece of equipment will benefit you.
There are several types of all in one equipment for exercise on the market and almost all of them are advertised well on television
in magazines
and on the internet. The most popular types on the market are those types that are geared towards individuals who are interested in lifting weights.
Right now
the two most popular types of all in one exercise systems are the Bowflex and Total Gym brands. The Bowflex system uses resistant bows that bend instead of the traditional weights that simply lift. Bowflex is designed to fit a wide variety of budgets and needs
it's widely adaptable and extremely popular as well.
To make things even better
you can store the basic Bowflex system in small and tight places
even under a bed if you choose. The larger and more expensive Blowflex system competes with the types of professional equipment that you can find in gyms
which allow you a quality workout on quality equipment.
The Total Gym system is great as well
as it is advertised by martial arts legend Chuck Norris and supermodel Christie Brinkley. It is less expensive than the Bowflex and uses gravity and resistance instead of traditional weights. By using this system
you have the ability to adapt the machine to a wide variety of exercises that will work many different areas of your body.
When you make that decision about buying an all in one exercise system
you must also decide on price
features
brand
and just who will use the machine. If your family plans to use it as well
then you'll need to get a system that everyone will agree on. You obviously wouldn't want a machine that is too complicated for others in your home.
Even though Bowflex and Total Gym are the 2 most popular types of all in one equipment
there are several others out there as will
from brands such as Weider and many others. Before you make your choice
you should look at several to see which one offers you more for your money.
Building a Better Body
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Interestingly
when I made the comment that it's easy for me [to get in shape]
Shaun jumped into the conversation and emphatically stated...
"It's not easy. No way. It's simple!"
And you know what? He was right.
It's not easy to get into shape. To eat better. To train harder. To set a plan in place. Rather
it's simple. It's simple to make such small changes in your lifestyle. And as a result
create such incredibly satisfying and rewarding changes in your physique.
I told Shaun he was right. Building a better body and getting into tiptop shape isn't easy.
What I got from our conversation was a little perspective on this subject. That is
whenever I decide I am going to get into better shape
it is easy for me because I know what to do. That's the difference.
See
most people
when they make the decision to get into their best shape (whether it's their first time or a second
third
or forth time trying)
simply don't know what to do. For that reason
for them
it's not easy.
"It's simple to make such small changes in your lifestyle. And as a result
create such incredibly satisfying and rewarding changes in your physique."As Shaun and I talked more
we found there were many other things we had in common. One of which was that we both agreed that most people tend to make this topic more complicated than it needs to be. And if people really knew how simple the changes they need to make to build a better body are
many
many more people would do it.
So
after dinner I promised Shaun I would start by sharing my personal view on building a leaner
healthier
more muscular body in our upcoming newsletter. To help others understand how each lifestyle change works together—along with how simple weight training
diet
and supplements really can be.
Therefore
what I'd like to do is take you through a typical day for me. Using specific examples
I'll guide you through how I follow my own Maximum Growth Program. Basically
I'll show you how
when
and what I eat; which supplements I use; and how I follow the exercise plan.
But before we start
there's something I need to tell you. There are plenty of ways to gain muscle size and strength and build a head-turning body
and in no way am I proclaiming that my way is the only way. (Far too many self-professed "experts" do this already!) What I can honestly say is these techniques and tools are simply what have worked for me—year after year—and continue to work for countless others. And if you follow them
for at least four weeks
you will absolutely
positively achieve greater gains in strength and size and lose more bodyfat. Results you can be damn proud of. I promise.
Are you ready? Great. Let's get started.
First
I can't understate the importance of planning. Before I even consider anything else
I always
always make sure I have my entire day planned in advance. For me
there could be nothing more integral to my success. In fact
whenever I don't plan my days
I notice that everything feels "out of control" the next day. And it is. (Maybe this has happened to you?) That's why I always take about 15 to 20 minutes each night
before I go to bed
and plan out my next day's workout
prepare my meals
write my most important "To-Dos
and as corny as it sounds, pick out my clothes to wear. I can't tell you how much time the next day this nightly ritual saves me. I'd bet over ten times.
...whenever I don't plan my days
I notice that everything feels "out of control" the next day."If you're already good at planning
then you'll certainly agree. If not
then I'd encourage you to start tomorrow and adopt this results-producing
fantastic habit. Remember
the only thing that separates those who are successful from those who are not are habits. It's easy to see those who follow good habits are much more likely to be successful
and those who follow haphazard
free-spirited habits
are usually less successful. You get the point.
So now let's take a closer look at exactly how I apply these techniques and tools to my new
improved Maximum Growth Program (which
by the way... has been completely updated and revised with a full 8-week Program
new diet plans
weight-training routines
and even a section which provides explanations and pictures of each exercise. It is at the printers right now
and I plan to produce only 1
0
to start. So
if you'd like to reserve your copy today
so you don't get left behind
please call us at 1-866-688-7679 and tell whoever answers that you are a regular reader of Real SOLUTIONS and you want to reserve your copy of Volume 2 of Maximum Growth. Like I said
there will only be 1
0
copies printed
and since they are free—all we ask is a measly $5 to pay for postage and handling—I expect these will go quickly. Don't get left behind. Call us now. The number is 1-866-688-7679. Even the call is free! Or
click here and fill out your information online: Maximum Growth).
Luckily
a great deal of the planning "work" has already been done in my new book. We've laid out the days you should work out. Pointed out exactly which body parts to train. We've even planned the exact number of sets
reps
and time to rest for each workout. On top of that
we included seven full sample meals—from breakfast
to pre-and post-workout
to nighttime meals—so you can easily put together your daily eating plan.
Believe me
when you look at how much of the guesswork we've taken out of building muscle and gaining strength with the Maximum Growth Program
you'll realize it doesn't get much better than this. In fact
if someone had offered me a Program like this one when I first started out
I would have paid a couple of hundred dollars for it
easily.
(To me
it seems no one wants to really help you like this any longer... they just want you to buy their supplement
shake your hand
say "good luck
and send you on you way. I don't agree with this approach. I feel it's much more important to provide a plan, a path, and every bit of assistance I can to help you reach your goals. I honestly really care about people).
Anyway, let's get back to how I put everything together as I follow the Maximum Growth Program to build my best body:
Once I've planned my Weight-Training journal sheet, I move onto my nutrition plan. From the first to the last meal, including the supplements I'll take and how much water I plan to drink. I don't like to leave anything to chance, and as a result, I usually stay right on course each day. I've found the closer you follow your plan, the faster you reach your goals. There are really no two ways about it. I've also provided blank Daily Meal Plan Sheets here, so you can print out copies and use them to plan and write out your meals each day.
If you read through the Maximum Growth Program, you'll notice my total calories are somewhat higher than the examples I've provided in The Meals section. That's because I weigh around 220 lbs and the examples I've provided are for a 175-lb person. You might weigh more or less than this, so you'll need to calculate your daily calorie and protein needs for your desired weight. Once you do that, it's pretty easy to plan your meals.
Or, you can simply look at the daily sample meal plans we've provided for you. From there, you can pick and choose which meals most closely match your likenesses for particular foods and then adjust the portion sizes to meet your calorie and protein needs. If you have trouble figuring out how to do this, I encourage you to give us a call (anytime), and one of our friendly, qualified fitness experts will be glad to help you out. We can be reached from 8:00 a.m. to 6:00 p.m., Monday through Friday (MST). If we don't answer your call, please leave a message, and we'll call you back right away. Our number is 1-866-688-7679.
Now that I've written out the meals I plan to eat the following day, I'm about 50% done with my planning. Next I prepare the meals I am going to eat. Since tomorrow is going to be a busy day for me (and I have a luncheon meeting), I plan on eating two whole-food meals and three nutrition shakes... so I'll need to make the meals in advance. After preparing my tuna pita sandwich and putting my cooked brown rice in a Tupperware bowl, I grab the rest of my fruits, bottled water, and supplements and put them in my shoulder bag to take to work with me the next day. I always double-check my supplement case to make sure I've got enough supplements to last me the entire week. (If you don't have a supplement case, I'd encourage you to get one. They are pretty inexpensive and very convenient to use. You can buy a pocket case online at WebVitamins.com.)
Because I usually train in the mornings, I keep most of my breakfast foods, like oatmeal and condiments like Splendaฎ sweetener, at the office since that's where I eat after my morning workout. I also keep a spare container of Eat-Smart (my favorite meal replacement shake) at the office too, so I don't need to lug it back and forth—from home to work and from work back to home. That can be annoying.
Now that I've written out my goal weights for my next workout; written out and prepared the meals I plan to eat tomorrow; made sure I've got the supplements I need to use, the final thing I do is prepare my clothes. Since I work out in the morning, I make sure I've got a comfortable T-shirt, a pair of track pants, some socks and underwear, and my tennis shoes and baseball hat laid out. Then, I pack the clothes I'll wear at work in my gym bag. Last, I make sure I've got my iPod (a digital headphone/music system that helps keep my intensity up, while working out in the early morning), wallet, keys, and cell phone... all packed and ready to go. After this, I'm off to bed. It's usually around 10:00 or 10:30 p.m.
There's nothing more refreshing
and important
than a tall glass of water first thing in the morning."The next morning
just like I do every day
I wake up at 5:15 a.m. Without hesitation
before getting dressed
I head for the kitchen and pour a large glass of water. There's nothing more refreshing
and important
than a tall glass of water first thing in the morning. Especially considering your body hasn't had any food or liquids for about seven to eight hours. Typically
most people would make a cup of coffee at this point—to help them "get going." But I don't feel this way. I think coffee actually robs your body of energy
instead of really giving it to you. As you know
when you drink coffee
the increase in energy only lasts about an hour
until it wears off
leaving you feeling worse than you did before. This is called the "crash." I hate the way this makes me feel.
That's why I helped create and use a supplement
instead
called Energize. We developed this all-natural supplement with Dr. Mark Tallon. He is a very bright person
earning his Ph.D. in biochemistry. He even works with Olympic athletes as a nutrition consultant. Plus
he's an IronMan triathlete himself. To say this guy is brilliant
and in great shape
is an understatement.
He formulated Energize to work with your body's natural ability to produce safe
long-lasting energy. And it works especially well
either in the morning to really perk you up
or during the middle of the day to avoid the fatal midday "crash" after lunch. I absolutely love using it before I weight train. I find it clears my mind and cranks up my workout intensity. This is helpful when you train
like I do
at 6:00 in the morning!
I take two time-released tablets of Energize with my water (on an empty stomach). I head back upstairs to my bedroom
get dressed... kiss my wife and kids goodbye (while they're still sleeping)
grab my gym bag
and head off to the gym.
I usually arrive at the gym a few minutes before 6:00 and
after getting my iPod headphones on with my favorite music
I'm ready to start training by 6:00 a.m. sharp. Today I am going to work out my chest
shoulders
biceps
and triceps. (See The Exercises section by clicking here for a detailed explanation and demonstration photos for all of the exercises I do.)
Today's weight-training workout should take no longer than my scheduled goal of 45 minutes. While it's not my goal to always finish under my scheduled time
it is important to stay within it by a couple of minutes. After my workout
I sit down on a bench and take a couple of minutes to record my final actual reps and then run a quick glance over my goal to actual planned weights and reps for each exercise. Today everything was pretty close.
Remember
when you do your workouts
you might use less or more weight than I do. That doesn't really matter. What matters most is that you keep a constant record of the actual weights and reps you did
and pay close attention to the time you rest between sets. This way
you're sure to keep your intensity levels up and make the most of your time spent in the gym. I also use this time to jot down a few notes about the workout. For instance
today I repeatedly noticed how pumped my arms felt. I got a great burn
and I was very strong. In fact
I'll need to make a note for the next time I train chest that I should increase the weights used—since I hit a new six-rep max today! This is all very important information to record.
And this is it for the weight-training portion of my day. Pretty simple
eh? Not easy
but as you'll see in my new book
it's relatively simple to follow!
"...there is absolutely
positively no better way to start your day than with an intense
focused weight-training workout."After I finish my early morning workout
it's usually around 6:50 a.m. and it's time to get into the office and focus on my nutrition. I have to tell you
though
there is absolutely
positively no better way to start your day than with an intense
focused weight-training workout. By the time I walk into my office
my mind is refreshed
and I'm ready to take on the day's challenges.
Following the weight-training Program from Maximum Growth Volume 2 means I train with weights four days a week. I follow the calendar to the letter (which is contained in the new book as well). In fact
like I said earlier
the closer I follow my plan
the faster I see results... and the greater my progress.
Oh yeah
even though this Program doesn't suggest doing any cardio exercise
if you want to perform it
I would encourage you to do it on alternate days. On the days you don't weight train. Or
if you have the time
you can always perform cardio after you train with weights. But remember
never
ever perform cardio before your weight-training workouts or the day after you train your legs.
By the way
there is really no need to do cardio exercise any more than three times during the week and for no more than 30 minutes at a time. Any more than this will only be harmful to your muscle-building progress.
I arrive at my office at 7:00 a.m.
and the very first thing I do is head for the kitchen—to eat. But not any meal will do. Because I just worked out
my body is primed for quality nutrients to help it recover and start rebuilding new
lean muscle mass. (Besides that
I haven't eaten now for nine hours
so I'm extremely hungry too!) This time is called my "open window." My muscles will literally suck up anything I feed them during this state. That's why it's critical we combine our post-workout meal into a specific three-to-one ratio of carbohydrates to protein.
I start off by making an Eat-Smart meal replacement shake. I simply combine 20 oz of water into the blender
add three ice cubes and two rounded scoops of my Eat-Smart Base formula. Then
because I'm going to have my favorite post-workout Fruit Smoothie Maximum Muscle Shake
I add one Strawberry Cheesecake Flavor Enhancer packet to the blender. Now
for added carbohydrates
I add one-half cup of frozen strawberries. And to top it off
I add two scoops of our orange-flavored lean-mass-building supplement
Meta-CEL. Each serving of Meta-CEL provides an effective dose of creatine and D-pinitol
two compounds which have been shown in a recent study to increase absorption and retention of creatine within the body. (The more creatine you have in the body
and the longer it stays there
the more likely you are to experience greater gains in muscle size and strength and retain it for longer). The reason I use orange is because when it's mixed with the strawberry flavors already in the blender
it gives the shake a fruity taste—a lot like one of those frozen tropical fruit smoothies you get while on vacation in Mexico or Hawaii.
While blending my special Maximum Muscle shake
I heat up a bowl of water in the microwave and stir in one-half cup of old-fashioned oats. After it's heated up
I stir in two packets of Splenda sweetener. And now
for my "post-workout" meal
I've got a chilled
thick
rich nutrition shake... and a bowl of complex
heart-healthy oats... in less than a minute. That's what I call convenient. I've now provided myself with the perfect three-to-one ratio of carbs to protein
which is essential for supplying my body with the precise nutrients it needs to reach my goals. This "meal" will keep me satisfied for another two and a half hours
at least. So
I take a shower
get dressed
and start my work day by 7:30 a.m.
In between my first and second meal
I'm continually drinking water from a large bottle I keep at my desk. It is really important to stay hydrated
especially since I just trained as well (and lost a great deal of water through perspiration).
At 10:00 a.m. I'm ready for my second meal. I take a quick look at my nutrition plan
and I've got "tuna pita sandwich
brown rice
and half an apple" written down. So
I head back to the kitchen to eat just that. (I like to take paperwork back with me to read while I eat. This way I can be more efficient.) With this meal
I make sure I drink two tall glasses of water as well.
I have a luncheon meeting today
so I won't need to prepare anything in the kitchen for lunch. At 12:20 p.m.
my appointment arrives 10 minutes early. We head to lunch at a favorite nearby restaurant of mine in Golden
called Blue Sky. I like this place because the servers
managers
and owner know me very well. (Keep this in mind the next time you go out to eat. Try to choose places where you can visit regularly and employees can begin to become familiar with your healthy eating habits.) I find this helps. A lot. They don't look at me like I'm crazy when I ask for egg whites and extra chicken
with no butter. This is important
because you don't want to miss out on being able to socialize and have breakfast
lunch
or dinner with your family
friends
or people you work with. It's easier to become familiar with restaurants that will happily accommodate your "healthy" eating requests. If they don't
then I wouldn't eat there any longer.
Today
just like most days when I visit Blue Sky
I order the Rambler Skillet. This dish consists of sliced potatoes
diced chicken breast
egg whites
topped with roasted pecans. It's a perfect combination of complex carbs
good quality proteins
and even essential fats (from the nuts). With lunch
I drink a glass of iced tea with a packet of Splenda and a glass of water as well.
About 30 minutes after lunch
I typically take another two tablets of Energize. This way
I am certain I won't get hit by the "mid-day crash
which no matter how hard you try, sometimes seems inevitable. I don't always need this extra dosage of Energize, but I know I still have a lot of work to do, and I'm going to be working late. Besides that, I have several more important meetings today, and I really want to be refreshed, clear-minded, and focused for them. Energize does that for me and keeps me going strong all day.
At 3:00 p.m., I head for the kitchen to make an Eat-Smart nutrition shake. Only this time, I make a different flavor. See, that's the great thing about Eat-Smart: you can choose from a wide variety of flavors so you never get bored with them—like I did with regular chocolate and vanilla from other shakes I used to drink. This time I'm going to make a Cinnamon Roll flavored shake. And to get another 50 grams of carbs, I'll add a banana to the blender while I'm mixing it up. Man, these shakes are tasty. I know I'm a little biased, but they're almost too good if you ask me! A lot of people have emailed to tell me how much they love the flavors of Eat-Smart and that it contains such high-quality ingredients, like fiber and flaxseed oil. That makes me feel good—because we worked really, really hard to develop such a fantastic supplement.
As you can see, it's important to feed your body with protein, carbohydrates, and essential fats it needs. That's why I eat every two and half to three hours during the day.
At 5:30 p.m. I have what I call a
snack-meal." It's not really a full meal
and it's definitely more than a snack. It's not really a part of the Program I've put together for you
but I do this differently because I know I'm going to be heading home from work in about an hour to 90 minutes
and my wife Julia... well
let's just say she's from the South and loves to cook. So
while I don't want to spoil her fantastic dinner
by eating too much too soon before we eat dinner
I don't like to go home starving. My snack-meal consists of a bowl of low-fat cottage cheese
some fruit
and a overloaded spoonful of Power Butter's peanut butter. This gives me just the right amount of protein
carbs
and some healthy fats. This type of meal will also digest more slowly and therefore I won't feel as hungry when I get home
which keeps me from overeating (which
if you ever come over to visit and eat at my house
is easy to do
with my wife's glorious cooking).
I usually arrive home near 7:00 p.m. That's when we have dinner as a family. Although my wife is a great cook
she is also very cautious of how our food is prepared. While she doesn't douse our foods in butters and unhealthy oils
she uses plenty of spices and healthy oils to really make our food taste great! Plus
one of our goals as parents is to help our children learn healthy eating habits
early on
so they can live healthier lives too. Julia always makes sure protein is the center of our meals
whether it's chicken
fresh fish
or red meat. Tonight she has prepared her famous tuna steaks with fat-free wassabi mayonnaise. A side dish of wild brown rice and asparagus accompanied the meal. (For more of Julia's meals
you can read her regular column
by subscribing to our Real SOLUTIONS magazine
or find them in The Lean System Nutrition Guide.)
Finally
at 9:30 p.m.
I have another Eat-Smart shake. Only this time
I use less water than the label recommends
which makes it into a creamy pudding. I use the Chocolate Peanut Butter Cup flavor. This is my absolute favorite flavor
only to a close second Cookies and Cream. After I mix it up with a spoon in a bowl
I let it sit in the freezer for about 10 minutes. Voila! It's instant dessert
only I know it's good for me.
After I finish my Eat-Smart pudding nutrition shake
I drink another serving of Meta-CEL
mixed with eight ounces of water. I always use a second serving of Meta-CEL on the days when I weight train because I know my body needs it (and will use it!). Now
with my Meta-CEL
I take a multivitamin and mineral formula (it's made by GNC
called Mega Men).
"...there is nothing overcomplicated about my workouts
my eating habits
nor the supplements I take. There is no magic."Now
it's close to 10:00 p.m.
so I sit down and review my notes from today and start my planning for tomorrow. The next day
however
I won't be weight training
so I only have to plan out my meals.
And that's it! That's how I put all of the basic pieces together to build the best body my genetics will allow. It's pretty simple
and best of all
it's worked well for me
and I'm certain it can work for you too!
As you can plainly see
there is nothing overcomplicated about my workouts
my eating habits
nor the supplements I take. There is no magic. To be honest
I'd say most people make it way more complex than it needs to be. Now
make no mistake about it
I'm not saying it's easy. Rather
I believe it's simple. It's simple to follow a plan—as long as you've carefully thought it out. The most important thing is to be consistent and treat each day as another step closer toward reaching your ultimate goals. Put enough steps together and you will not only begin to feel better about yourself and the changes you're capable of making
but you'll certainly look better too... as you steadily increase your body's ability to build muscle size
strength
personal power
and confidence.
Read More “Building a Better Body”
when I made the comment that it's easy for me [to get in shape]
Shaun jumped into the conversation and emphatically stated...
"It's not easy. No way. It's simple!"
And you know what? He was right.
It's not easy to get into shape. To eat better. To train harder. To set a plan in place. Rather
it's simple. It's simple to make such small changes in your lifestyle. And as a result
create such incredibly satisfying and rewarding changes in your physique.
I told Shaun he was right. Building a better body and getting into tiptop shape isn't easy.
What I got from our conversation was a little perspective on this subject. That is
whenever I decide I am going to get into better shape
it is easy for me because I know what to do. That's the difference.
See
most people
when they make the decision to get into their best shape (whether it's their first time or a second
third
or forth time trying)
simply don't know what to do. For that reason
for them
it's not easy.
"It's simple to make such small changes in your lifestyle. And as a result
create such incredibly satisfying and rewarding changes in your physique."As Shaun and I talked more
we found there were many other things we had in common. One of which was that we both agreed that most people tend to make this topic more complicated than it needs to be. And if people really knew how simple the changes they need to make to build a better body are
many
many more people would do it.
So
after dinner I promised Shaun I would start by sharing my personal view on building a leaner
healthier
more muscular body in our upcoming newsletter. To help others understand how each lifestyle change works together—along with how simple weight training
diet
and supplements really can be.
Therefore
what I'd like to do is take you through a typical day for me. Using specific examples
I'll guide you through how I follow my own Maximum Growth Program. Basically
I'll show you how
when
and what I eat; which supplements I use; and how I follow the exercise plan.
But before we start
there's something I need to tell you. There are plenty of ways to gain muscle size and strength and build a head-turning body
and in no way am I proclaiming that my way is the only way. (Far too many self-professed "experts" do this already!) What I can honestly say is these techniques and tools are simply what have worked for me—year after year—and continue to work for countless others. And if you follow them
for at least four weeks
you will absolutely
positively achieve greater gains in strength and size and lose more bodyfat. Results you can be damn proud of. I promise.
Are you ready? Great. Let's get started.
First
I can't understate the importance of planning. Before I even consider anything else
I always
always make sure I have my entire day planned in advance. For me
there could be nothing more integral to my success. In fact
whenever I don't plan my days
I notice that everything feels "out of control" the next day. And it is. (Maybe this has happened to you?) That's why I always take about 15 to 20 minutes each night
before I go to bed
and plan out my next day's workout
prepare my meals
write my most important "To-Dos
and as corny as it sounds, pick out my clothes to wear. I can't tell you how much time the next day this nightly ritual saves me. I'd bet over ten times.
...whenever I don't plan my days
I notice that everything feels "out of control" the next day."If you're already good at planning
then you'll certainly agree. If not
then I'd encourage you to start tomorrow and adopt this results-producing
fantastic habit. Remember
the only thing that separates those who are successful from those who are not are habits. It's easy to see those who follow good habits are much more likely to be successful
and those who follow haphazard
free-spirited habits
are usually less successful. You get the point.
So now let's take a closer look at exactly how I apply these techniques and tools to my new
improved Maximum Growth Program (which
by the way... has been completely updated and revised with a full 8-week Program
new diet plans
weight-training routines
and even a section which provides explanations and pictures of each exercise. It is at the printers right now
and I plan to produce only 1
0
to start. So
if you'd like to reserve your copy today
so you don't get left behind
please call us at 1-866-688-7679 and tell whoever answers that you are a regular reader of Real SOLUTIONS and you want to reserve your copy of Volume 2 of Maximum Growth. Like I said
there will only be 1
0
copies printed
and since they are free—all we ask is a measly $5 to pay for postage and handling—I expect these will go quickly. Don't get left behind. Call us now. The number is 1-866-688-7679. Even the call is free! Or
click here and fill out your information online: Maximum Growth).
Luckily
a great deal of the planning "work" has already been done in my new book. We've laid out the days you should work out. Pointed out exactly which body parts to train. We've even planned the exact number of sets
reps
and time to rest for each workout. On top of that
we included seven full sample meals—from breakfast
to pre-and post-workout
to nighttime meals—so you can easily put together your daily eating plan.
Believe me
when you look at how much of the guesswork we've taken out of building muscle and gaining strength with the Maximum Growth Program
you'll realize it doesn't get much better than this. In fact
if someone had offered me a Program like this one when I first started out
I would have paid a couple of hundred dollars for it
easily.
(To me
it seems no one wants to really help you like this any longer... they just want you to buy their supplement
shake your hand
say "good luck
and send you on you way. I don't agree with this approach. I feel it's much more important to provide a plan, a path, and every bit of assistance I can to help you reach your goals. I honestly really care about people).
Anyway, let's get back to how I put everything together as I follow the Maximum Growth Program to build my best body:
Once I've planned my Weight-Training journal sheet, I move onto my nutrition plan. From the first to the last meal, including the supplements I'll take and how much water I plan to drink. I don't like to leave anything to chance, and as a result, I usually stay right on course each day. I've found the closer you follow your plan, the faster you reach your goals. There are really no two ways about it. I've also provided blank Daily Meal Plan Sheets here, so you can print out copies and use them to plan and write out your meals each day.
If you read through the Maximum Growth Program, you'll notice my total calories are somewhat higher than the examples I've provided in The Meals section. That's because I weigh around 220 lbs and the examples I've provided are for a 175-lb person. You might weigh more or less than this, so you'll need to calculate your daily calorie and protein needs for your desired weight. Once you do that, it's pretty easy to plan your meals.
Or, you can simply look at the daily sample meal plans we've provided for you. From there, you can pick and choose which meals most closely match your likenesses for particular foods and then adjust the portion sizes to meet your calorie and protein needs. If you have trouble figuring out how to do this, I encourage you to give us a call (anytime), and one of our friendly, qualified fitness experts will be glad to help you out. We can be reached from 8:00 a.m. to 6:00 p.m., Monday through Friday (MST). If we don't answer your call, please leave a message, and we'll call you back right away. Our number is 1-866-688-7679.
Now that I've written out the meals I plan to eat the following day, I'm about 50% done with my planning. Next I prepare the meals I am going to eat. Since tomorrow is going to be a busy day for me (and I have a luncheon meeting), I plan on eating two whole-food meals and three nutrition shakes... so I'll need to make the meals in advance. After preparing my tuna pita sandwich and putting my cooked brown rice in a Tupperware bowl, I grab the rest of my fruits, bottled water, and supplements and put them in my shoulder bag to take to work with me the next day. I always double-check my supplement case to make sure I've got enough supplements to last me the entire week. (If you don't have a supplement case, I'd encourage you to get one. They are pretty inexpensive and very convenient to use. You can buy a pocket case online at WebVitamins.com.)
Because I usually train in the mornings, I keep most of my breakfast foods, like oatmeal and condiments like Splendaฎ sweetener, at the office since that's where I eat after my morning workout. I also keep a spare container of Eat-Smart (my favorite meal replacement shake) at the office too, so I don't need to lug it back and forth—from home to work and from work back to home. That can be annoying.
Now that I've written out my goal weights for my next workout; written out and prepared the meals I plan to eat tomorrow; made sure I've got the supplements I need to use, the final thing I do is prepare my clothes. Since I work out in the morning, I make sure I've got a comfortable T-shirt, a pair of track pants, some socks and underwear, and my tennis shoes and baseball hat laid out. Then, I pack the clothes I'll wear at work in my gym bag. Last, I make sure I've got my iPod (a digital headphone/music system that helps keep my intensity up, while working out in the early morning), wallet, keys, and cell phone... all packed and ready to go. After this, I'm off to bed. It's usually around 10:00 or 10:30 p.m.
There's nothing more refreshing
and important
than a tall glass of water first thing in the morning."The next morning
just like I do every day
I wake up at 5:15 a.m. Without hesitation
before getting dressed
I head for the kitchen and pour a large glass of water. There's nothing more refreshing
and important
than a tall glass of water first thing in the morning. Especially considering your body hasn't had any food or liquids for about seven to eight hours. Typically
most people would make a cup of coffee at this point—to help them "get going." But I don't feel this way. I think coffee actually robs your body of energy
instead of really giving it to you. As you know
when you drink coffee
the increase in energy only lasts about an hour
until it wears off
leaving you feeling worse than you did before. This is called the "crash." I hate the way this makes me feel.
That's why I helped create and use a supplement
instead
called Energize. We developed this all-natural supplement with Dr. Mark Tallon. He is a very bright person
earning his Ph.D. in biochemistry. He even works with Olympic athletes as a nutrition consultant. Plus
he's an IronMan triathlete himself. To say this guy is brilliant
and in great shape
is an understatement.
He formulated Energize to work with your body's natural ability to produce safe
long-lasting energy. And it works especially well
either in the morning to really perk you up
or during the middle of the day to avoid the fatal midday "crash" after lunch. I absolutely love using it before I weight train. I find it clears my mind and cranks up my workout intensity. This is helpful when you train
like I do
at 6:00 in the morning!
I take two time-released tablets of Energize with my water (on an empty stomach). I head back upstairs to my bedroom
get dressed... kiss my wife and kids goodbye (while they're still sleeping)
grab my gym bag
and head off to the gym.
I usually arrive at the gym a few minutes before 6:00 and
after getting my iPod headphones on with my favorite music
I'm ready to start training by 6:00 a.m. sharp. Today I am going to work out my chest
shoulders
biceps
and triceps. (See The Exercises section by clicking here for a detailed explanation and demonstration photos for all of the exercises I do.)
Today's weight-training workout should take no longer than my scheduled goal of 45 minutes. While it's not my goal to always finish under my scheduled time
it is important to stay within it by a couple of minutes. After my workout
I sit down on a bench and take a couple of minutes to record my final actual reps and then run a quick glance over my goal to actual planned weights and reps for each exercise. Today everything was pretty close.
Remember
when you do your workouts
you might use less or more weight than I do. That doesn't really matter. What matters most is that you keep a constant record of the actual weights and reps you did
and pay close attention to the time you rest between sets. This way
you're sure to keep your intensity levels up and make the most of your time spent in the gym. I also use this time to jot down a few notes about the workout. For instance
today I repeatedly noticed how pumped my arms felt. I got a great burn
and I was very strong. In fact
I'll need to make a note for the next time I train chest that I should increase the weights used—since I hit a new six-rep max today! This is all very important information to record.
And this is it for the weight-training portion of my day. Pretty simple
eh? Not easy
but as you'll see in my new book
it's relatively simple to follow!
"...there is absolutely
positively no better way to start your day than with an intense
focused weight-training workout."After I finish my early morning workout
it's usually around 6:50 a.m. and it's time to get into the office and focus on my nutrition. I have to tell you
though
there is absolutely
positively no better way to start your day than with an intense
focused weight-training workout. By the time I walk into my office
my mind is refreshed
and I'm ready to take on the day's challenges.
Following the weight-training Program from Maximum Growth Volume 2 means I train with weights four days a week. I follow the calendar to the letter (which is contained in the new book as well). In fact
like I said earlier
the closer I follow my plan
the faster I see results... and the greater my progress.
Oh yeah
even though this Program doesn't suggest doing any cardio exercise
if you want to perform it
I would encourage you to do it on alternate days. On the days you don't weight train. Or
if you have the time
you can always perform cardio after you train with weights. But remember
never
ever perform cardio before your weight-training workouts or the day after you train your legs.
By the way
there is really no need to do cardio exercise any more than three times during the week and for no more than 30 minutes at a time. Any more than this will only be harmful to your muscle-building progress.
I arrive at my office at 7:00 a.m.
and the very first thing I do is head for the kitchen—to eat. But not any meal will do. Because I just worked out
my body is primed for quality nutrients to help it recover and start rebuilding new
lean muscle mass. (Besides that
I haven't eaten now for nine hours
so I'm extremely hungry too!) This time is called my "open window." My muscles will literally suck up anything I feed them during this state. That's why it's critical we combine our post-workout meal into a specific three-to-one ratio of carbohydrates to protein.
I start off by making an Eat-Smart meal replacement shake. I simply combine 20 oz of water into the blender
add three ice cubes and two rounded scoops of my Eat-Smart Base formula. Then
because I'm going to have my favorite post-workout Fruit Smoothie Maximum Muscle Shake
I add one Strawberry Cheesecake Flavor Enhancer packet to the blender. Now
for added carbohydrates
I add one-half cup of frozen strawberries. And to top it off
I add two scoops of our orange-flavored lean-mass-building supplement
Meta-CEL. Each serving of Meta-CEL provides an effective dose of creatine and D-pinitol
two compounds which have been shown in a recent study to increase absorption and retention of creatine within the body. (The more creatine you have in the body
and the longer it stays there
the more likely you are to experience greater gains in muscle size and strength and retain it for longer). The reason I use orange is because when it's mixed with the strawberry flavors already in the blender
it gives the shake a fruity taste—a lot like one of those frozen tropical fruit smoothies you get while on vacation in Mexico or Hawaii.
While blending my special Maximum Muscle shake
I heat up a bowl of water in the microwave and stir in one-half cup of old-fashioned oats. After it's heated up
I stir in two packets of Splenda sweetener. And now
for my "post-workout" meal
I've got a chilled
thick
rich nutrition shake... and a bowl of complex
heart-healthy oats... in less than a minute. That's what I call convenient. I've now provided myself with the perfect three-to-one ratio of carbs to protein
which is essential for supplying my body with the precise nutrients it needs to reach my goals. This "meal" will keep me satisfied for another two and a half hours
at least. So
I take a shower
get dressed
and start my work day by 7:30 a.m.
In between my first and second meal
I'm continually drinking water from a large bottle I keep at my desk. It is really important to stay hydrated
especially since I just trained as well (and lost a great deal of water through perspiration).
At 10:00 a.m. I'm ready for my second meal. I take a quick look at my nutrition plan
and I've got "tuna pita sandwich
brown rice
and half an apple" written down. So
I head back to the kitchen to eat just that. (I like to take paperwork back with me to read while I eat. This way I can be more efficient.) With this meal
I make sure I drink two tall glasses of water as well.
I have a luncheon meeting today
so I won't need to prepare anything in the kitchen for lunch. At 12:20 p.m.
my appointment arrives 10 minutes early. We head to lunch at a favorite nearby restaurant of mine in Golden
called Blue Sky. I like this place because the servers
managers
and owner know me very well. (Keep this in mind the next time you go out to eat. Try to choose places where you can visit regularly and employees can begin to become familiar with your healthy eating habits.) I find this helps. A lot. They don't look at me like I'm crazy when I ask for egg whites and extra chicken
with no butter. This is important
because you don't want to miss out on being able to socialize and have breakfast
lunch
or dinner with your family
friends
or people you work with. It's easier to become familiar with restaurants that will happily accommodate your "healthy" eating requests. If they don't
then I wouldn't eat there any longer.
Today
just like most days when I visit Blue Sky
I order the Rambler Skillet. This dish consists of sliced potatoes
diced chicken breast
egg whites
topped with roasted pecans. It's a perfect combination of complex carbs
good quality proteins
and even essential fats (from the nuts). With lunch
I drink a glass of iced tea with a packet of Splenda and a glass of water as well.
About 30 minutes after lunch
I typically take another two tablets of Energize. This way
I am certain I won't get hit by the "mid-day crash
which no matter how hard you try, sometimes seems inevitable. I don't always need this extra dosage of Energize, but I know I still have a lot of work to do, and I'm going to be working late. Besides that, I have several more important meetings today, and I really want to be refreshed, clear-minded, and focused for them. Energize does that for me and keeps me going strong all day.
At 3:00 p.m., I head for the kitchen to make an Eat-Smart nutrition shake. Only this time, I make a different flavor. See, that's the great thing about Eat-Smart: you can choose from a wide variety of flavors so you never get bored with them—like I did with regular chocolate and vanilla from other shakes I used to drink. This time I'm going to make a Cinnamon Roll flavored shake. And to get another 50 grams of carbs, I'll add a banana to the blender while I'm mixing it up. Man, these shakes are tasty. I know I'm a little biased, but they're almost too good if you ask me! A lot of people have emailed to tell me how much they love the flavors of Eat-Smart and that it contains such high-quality ingredients, like fiber and flaxseed oil. That makes me feel good—because we worked really, really hard to develop such a fantastic supplement.
As you can see, it's important to feed your body with protein, carbohydrates, and essential fats it needs. That's why I eat every two and half to three hours during the day.
At 5:30 p.m. I have what I call a
snack-meal." It's not really a full meal
and it's definitely more than a snack. It's not really a part of the Program I've put together for you
but I do this differently because I know I'm going to be heading home from work in about an hour to 90 minutes
and my wife Julia... well
let's just say she's from the South and loves to cook. So
while I don't want to spoil her fantastic dinner
by eating too much too soon before we eat dinner
I don't like to go home starving. My snack-meal consists of a bowl of low-fat cottage cheese
some fruit
and a overloaded spoonful of Power Butter's peanut butter. This gives me just the right amount of protein
carbs
and some healthy fats. This type of meal will also digest more slowly and therefore I won't feel as hungry when I get home
which keeps me from overeating (which
if you ever come over to visit and eat at my house
is easy to do
with my wife's glorious cooking).
I usually arrive home near 7:00 p.m. That's when we have dinner as a family. Although my wife is a great cook
she is also very cautious of how our food is prepared. While she doesn't douse our foods in butters and unhealthy oils
she uses plenty of spices and healthy oils to really make our food taste great! Plus
one of our goals as parents is to help our children learn healthy eating habits
early on
so they can live healthier lives too. Julia always makes sure protein is the center of our meals
whether it's chicken
fresh fish
or red meat. Tonight she has prepared her famous tuna steaks with fat-free wassabi mayonnaise. A side dish of wild brown rice and asparagus accompanied the meal. (For more of Julia's meals
you can read her regular column
by subscribing to our Real SOLUTIONS magazine
or find them in The Lean System Nutrition Guide.)
Finally
at 9:30 p.m.
I have another Eat-Smart shake. Only this time
I use less water than the label recommends
which makes it into a creamy pudding. I use the Chocolate Peanut Butter Cup flavor. This is my absolute favorite flavor
only to a close second Cookies and Cream. After I mix it up with a spoon in a bowl
I let it sit in the freezer for about 10 minutes. Voila! It's instant dessert
only I know it's good for me.
After I finish my Eat-Smart pudding nutrition shake
I drink another serving of Meta-CEL
mixed with eight ounces of water. I always use a second serving of Meta-CEL on the days when I weight train because I know my body needs it (and will use it!). Now
with my Meta-CEL
I take a multivitamin and mineral formula (it's made by GNC
called Mega Men).
"...there is nothing overcomplicated about my workouts
my eating habits
nor the supplements I take. There is no magic."Now
it's close to 10:00 p.m.
so I sit down and review my notes from today and start my planning for tomorrow. The next day
however
I won't be weight training
so I only have to plan out my meals.
And that's it! That's how I put all of the basic pieces together to build the best body my genetics will allow. It's pretty simple
and best of all
it's worked well for me
and I'm certain it can work for you too!
As you can plainly see
there is nothing overcomplicated about my workouts
my eating habits
nor the supplements I take. There is no magic. To be honest
I'd say most people make it way more complex than it needs to be. Now
make no mistake about it
I'm not saying it's easy. Rather
I believe it's simple. It's simple to follow a plan—as long as you've carefully thought it out. The most important thing is to be consistent and treat each day as another step closer toward reaching your ultimate goals. Put enough steps together and you will not only begin to feel better about yourself and the changes you're capable of making
but you'll certainly look better too... as you steadily increase your body's ability to build muscle size
strength
personal power
and confidence.
Bowflex - The Home Gym Alternative
Sunday, 30 August 2009Posted by
Best-Product
After the eighties
the awareness of exercise and bodybuilding has increased
and with increased interest the demand for gym equipment has also increased. These days there are large number of home gym equipments available in market to choose from
but all equipment isn’t equally beneficial. Each and every gym equipment has its merits and demerits
almost every model you want to name. Available review and comments say the same thing. Here are results of those findings.
First of all
available review divides equipments into two categories. Most popular gym equipments with rods and bars
which provide resistance needed for exercise. They easily fold up and cover very little space. They are easy to use and convenient. The second type of home gym equipment mostly consists of large and heavy machines
which cover lot of space and need enough body power to perform exercise.
Bowflex falls in first category of gym equipments
which comes with rods and bars. The machine has it's own strengths and weaknesses. Many consider it as one of the most useful equipment.
Some salient features of Bowflex.
1)The Bowflex is very easy to assemble and it covers less space than any other heavy gym equipments.
2) Bowflex provides you the facility to perform 15 varieties of programs.
3)If your exercise time with Bowflex do not match with that of the instructors even than you can perform your exercise
as Bowflex comes with excellent media material on how to use. There are also Bowflex Treadmill machines available.
4)If you have any heart problem
then you can access your heart rate and capacity to perform workouts with the help of unique “Heart Rate Grip” feature.
5)You can move freely because the space provided within the treadmill is enough.
6)You can make adjustments at desired angles with the help of the given adjustment keys.
7)Some of the Bowflex models come with a fan
which can be switched on at various speeds to perform cooling effect at the time of exercise.
8)With the help of specially designed “Strike Zone deck” you experience a smooth landing on the deck and do not sense a painful feeling at your heels as you experience the bare machine.
9)There are still many facilities that are embedded such as displaying the time
the distance
speed
calories burnt and heart rate while performing the workouts.
10)A three-horse power motor of Bowflex can produce different speeds starting from 1 mph to 10 mph to perform different levels of workouts.
The price of Bowflex ranges from $1500 to $3000. Of course
it is not cheap but it is strong and sturdy
high quality strength trainer
which will do everything that you need. It also includes a lat pulldown
a chest press
a 200 pound weight stack
and a leg extension/curl feature. It can approximately provide you a guarantee of 10 years and about 2-year guarantee for the spare parts.
Workout on Bowflex on a regular basis will help you reach your goals if you can not maintaining consistency.
Do not forget to consult an expert before starting to workout with Bowflex to ensure its benefits and to know if you are fit for it.
Read More “Bowflex - The Home Gym Alternative”
the awareness of exercise and bodybuilding has increased
and with increased interest the demand for gym equipment has also increased. These days there are large number of home gym equipments available in market to choose from
but all equipment isn’t equally beneficial. Each and every gym equipment has its merits and demerits
almost every model you want to name. Available review and comments say the same thing. Here are results of those findings.
First of all
available review divides equipments into two categories. Most popular gym equipments with rods and bars
which provide resistance needed for exercise. They easily fold up and cover very little space. They are easy to use and convenient. The second type of home gym equipment mostly consists of large and heavy machines
which cover lot of space and need enough body power to perform exercise.
Bowflex falls in first category of gym equipments
which comes with rods and bars. The machine has it's own strengths and weaknesses. Many consider it as one of the most useful equipment.
Some salient features of Bowflex.
1)The Bowflex is very easy to assemble and it covers less space than any other heavy gym equipments.
2) Bowflex provides you the facility to perform 15 varieties of programs.
3)If your exercise time with Bowflex do not match with that of the instructors even than you can perform your exercise
as Bowflex comes with excellent media material on how to use. There are also Bowflex Treadmill machines available.
4)If you have any heart problem
then you can access your heart rate and capacity to perform workouts with the help of unique “Heart Rate Grip” feature.
5)You can move freely because the space provided within the treadmill is enough.
6)You can make adjustments at desired angles with the help of the given adjustment keys.
7)Some of the Bowflex models come with a fan
which can be switched on at various speeds to perform cooling effect at the time of exercise.
8)With the help of specially designed “Strike Zone deck” you experience a smooth landing on the deck and do not sense a painful feeling at your heels as you experience the bare machine.
9)There are still many facilities that are embedded such as displaying the time
the distance
speed
calories burnt and heart rate while performing the workouts.
10)A three-horse power motor of Bowflex can produce different speeds starting from 1 mph to 10 mph to perform different levels of workouts.
The price of Bowflex ranges from $1500 to $3000. Of course
it is not cheap but it is strong and sturdy
high quality strength trainer
which will do everything that you need. It also includes a lat pulldown
a chest press
a 200 pound weight stack
and a leg extension/curl feature. It can approximately provide you a guarantee of 10 years and about 2-year guarantee for the spare parts.
Workout on Bowflex on a regular basis will help you reach your goals if you can not maintaining consistency.
Do not forget to consult an expert before starting to workout with Bowflex to ensure its benefits and to know if you are fit for it.
Benefits of Weight Training for Female Baby Boomers
Saturday, 22 August 2009Posted by
Best-Product
With the onset or conclusion of menopause
women will experience changes in their body shape
size and overall energy level. Women may not be able to avoid menopause
but with the right exercise program
they can avoid some of the physical changes that go along with it.
Exercise for Weight Loss
Regular weight training can help take off some excess body fat
increase muscle mass and increase the metabolic rate. This means their body will burn calories at a faster rate. In order to lose weight by exercise alone
you need to burn an excess of 500 calories per day or 3
500
calories per week to lose 1 pound. I have had the best response with clients that practice a combination of watching their caloric intake and exercising.
The actual amount of time it would take you to burn all those calories depends on how much you weigh
your chosen activity and the intensity of exercise. It is important to exercise daily. Aim for 30 – 60 minutes of exercise per day. Consistency is necessary if you are really serious about losing weight. Gradually increases your intensity as you get more physically fit.
Exercise for Your Bones
Fighting bone loss is another great reason to start lifting weights. Early in the bone loss process
you may not see any signs
but eventually it can lead to broken bones
the disfiguring dowager’s hump
loss of height and certain types of back pain.
Throughout life
your body loses bone. New bone grows to replace lost bone. The rate of new bone growth changes as you age. Young adults reach their peak bone mass between the ages of 25 and 35. That is when your bone is the strongest. From about 35 years and older
bone mass slowly declines. A rate at which your bone declines can be minimized and osteoporosis can be preventable. An active lifestyle
weight-bearing exercise and proper eating can significantly slow down the rate of bone loss.
Weight-bearing exercise will help your entire body and help you maintain bone mass. Resistance exercises help maintain bones by strengthening the muscles around them. Building muscle strength will make you less prone to injury.
It is important to have the right strength training program that includes all of the major muscle groups. For the upper body this includes the back
chest
biceps
triceps and shoulders. For the lower body
the quads
hamstrings
calves and gluteus maximus should all be targeted. And don’t forget the abdominal and lower back muscles which can improve posture
help relieve lower back pain and assist in everyday movements.
Remember to start slow and gradually increase your weights. I recommend two to three times per week
performing each exercise for at least two sets for 10 to 12 repetitions and a 30 – 45 second rest in between each set. Make sure stretching is included in the workout with each muscle group.
Be patient with yourself. You won’t achieve significant gains in the short-term. Exercise needs to be a part of your lifestyle
not just a short-term activity for a limited period of time. You are never too old to start exercising. You decide how active you want to be. The payoff of an active lifestyle is certainly worth the benefits. Ask anyone who is active. For more information and tips on exercise
go to http://www.easyexercisetips.com
Read More “Benefits of Weight Training for Female Baby Boomers”
women will experience changes in their body shape
size and overall energy level. Women may not be able to avoid menopause
but with the right exercise program
they can avoid some of the physical changes that go along with it.
Exercise for Weight Loss
Regular weight training can help take off some excess body fat
increase muscle mass and increase the metabolic rate. This means their body will burn calories at a faster rate. In order to lose weight by exercise alone
you need to burn an excess of 500 calories per day or 3
500
calories per week to lose 1 pound. I have had the best response with clients that practice a combination of watching their caloric intake and exercising.
The actual amount of time it would take you to burn all those calories depends on how much you weigh
your chosen activity and the intensity of exercise. It is important to exercise daily. Aim for 30 – 60 minutes of exercise per day. Consistency is necessary if you are really serious about losing weight. Gradually increases your intensity as you get more physically fit.
Exercise for Your Bones
Fighting bone loss is another great reason to start lifting weights. Early in the bone loss process
you may not see any signs
but eventually it can lead to broken bones
the disfiguring dowager’s hump
loss of height and certain types of back pain.
Throughout life
your body loses bone. New bone grows to replace lost bone. The rate of new bone growth changes as you age. Young adults reach their peak bone mass between the ages of 25 and 35. That is when your bone is the strongest. From about 35 years and older
bone mass slowly declines. A rate at which your bone declines can be minimized and osteoporosis can be preventable. An active lifestyle
weight-bearing exercise and proper eating can significantly slow down the rate of bone loss.
Weight-bearing exercise will help your entire body and help you maintain bone mass. Resistance exercises help maintain bones by strengthening the muscles around them. Building muscle strength will make you less prone to injury.
It is important to have the right strength training program that includes all of the major muscle groups. For the upper body this includes the back
chest
biceps
triceps and shoulders. For the lower body
the quads
hamstrings
calves and gluteus maximus should all be targeted. And don’t forget the abdominal and lower back muscles which can improve posture
help relieve lower back pain and assist in everyday movements.
Remember to start slow and gradually increase your weights. I recommend two to three times per week
performing each exercise for at least two sets for 10 to 12 repetitions and a 30 – 45 second rest in between each set. Make sure stretching is included in the workout with each muscle group.
Be patient with yourself. You won’t achieve significant gains in the short-term. Exercise needs to be a part of your lifestyle
not just a short-term activity for a limited period of time. You are never too old to start exercising. You decide how active you want to be. The payoff of an active lifestyle is certainly worth the benefits. Ask anyone who is active. For more information and tips on exercise
go to http://www.easyexercisetips.com
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