Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don't lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it.
Now that we've got that out of the way, let's go on to think about what supplements could be of use and this is something that can only be determined by your physical and performance goals. Don't make the mistake of copying your training partners or believing all the garbage spouted in magazine ads. Decide first what you want to achieve and then choose the supplements that will help you reach your goals.
To help you make an informed choice, the most popular and useful bodybuilding supplements available today are listed below, broadly divided into two goal-related categories.
Determined to build muscle? This cannot be achieved without dedication, sheer hard work and sound nutrition. With a solid foundation in place you can help the process along with supplements like creatine, whey protein, prohormones, testosterone boosters and amino acids.
Need to lose fat? There is no point in building awesome muscles if they're covered by layers of fat. Once again, the key to success is hard work but you can boost fat loss by using products from supplement categories that include fat burners, stimulant-free products, appetite suppressants and carb blockers.
Many more supplements are available to support your bodybuilding endeavors. These include energy boosters and products aimed at enhancing the condition of your mind and body. As we progress through this series of articles we'll look at each of these in turn.
Saturday, 24 May 2008
Lose Weight and Exercise Now – Or face the Music Later!
Our country is just starting to face the music for our actions. It’s expected that millions will have weak bones, get diabetes, become obese, and die of heart disease in the next five or ten years. Will you be one of these people?
My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk with no sugar coating it. Some of you will not like what I have to say, even though it is the truth. And that may be where the problem of American’s health problems lies. No one wants to give you the truth.
You want quick fixes to your health problem that has taken years to develop. You get it by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems.
I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people’s problems with weight come down to one thing: it’s a matter of choice!
My approach with people is, either you pay a price now or you will face the music later on down the road. I am really tired of dancing around and trying to delicately ask people to eat better and get some form of exercise. When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road.
Don’t waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky.
What if you knew that if you didn’t exercise, you would face the CONSEQUENCES soon?
What if you knew that your kids would do exactly as you do? Most people wait until something happens to them or to someone close to them before they change their lifestyle habits.
Our country is just starting to face the music for our actions. Look at what we’ve done to ourselves over the last thirty years. It’s expected that millions will have weak bones, get diabetes, become obese, and die of heart disease in the next five or ten years. Will you be one of these people?
There are no guarantees that healthy living will add one more day to your life, but what if it could? At the very least, what if your day-to-day quality of life could be better? Or worse yet, what if tomorrow a stroke, heart attack, or cancer struck your life? What then? The first thing to do is for you to face the music or embrace the reality of your health. Accepting your circumstances does not mean you are admitting defeat. It means you are starting to build a foundation in order to move forward.
If you need to go get a check up, do it. Not knowing about your health is worse than getting the facts. If you need to ask for help, then do it. Two good heads working together are better than one bad heart.
In my father’s eyes
“If only I had known this was going to happen to me?” That’s what my father said to me last year in the hospital room after suffering a heart attack. The man who showed no fear, never sweat under pressure or complained about anything, laid before me scared as a little boy who just lost his mother in a grocery store. “If only I had known, I would have taken my blood pressure medicine. I would have eaten less fried stuff, and I would have walked a little more,” he whispered.
Denial, Pride and Laziness almost got the best of my father that day, yet he lived. He was lucky. The next time he may not be. Next time YOU may not be!
In a Nut Shell:
Life sometimes has a way of giving us slight hints or sometimes shocking wake-up calls. The question is, “Will you answer the call?” Would your life be any different if you knew what the future held? Most of us would say it would be. The truth is in that old saying, “We really are not promised tomorrow.”
You may not be able to change when you will die, but you sure can change how you feel each day through daily exercise and eating the right foods. What would your life be like if you felt better, had more energy and lowered your stress levels? Can you imagine?
If you had to choose which one would motivate you more to exercise--truth or the consequences--which one would you, choose? Most would say it would have to be the consequences. No one wants bad things to happen to their health. No one wants to pay the price for his or her bad decision, right?
“Are you going to let Denial, Pride, and Laziness keep their grip on you?” There are no guarantees that exercise and eating will prolong death or ward off a disease. However, there is a good chance they can give you a better quality of life? No doubt our health as a whole will get worse before it gets better, but it does not have to be that way for you.
My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk with no sugar coating it. Some of you will not like what I have to say, even though it is the truth. And that may be where the problem of American’s health problems lies. No one wants to give you the truth.
You want quick fixes to your health problem that has taken years to develop. You get it by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems.
I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people’s problems with weight come down to one thing: it’s a matter of choice!
My approach with people is, either you pay a price now or you will face the music later on down the road. I am really tired of dancing around and trying to delicately ask people to eat better and get some form of exercise. When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road.
Don’t waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky.
What if you knew that if you didn’t exercise, you would face the CONSEQUENCES soon?
What if you knew that your kids would do exactly as you do? Most people wait until something happens to them or to someone close to them before they change their lifestyle habits.
Our country is just starting to face the music for our actions. Look at what we’ve done to ourselves over the last thirty years. It’s expected that millions will have weak bones, get diabetes, become obese, and die of heart disease in the next five or ten years. Will you be one of these people?
There are no guarantees that healthy living will add one more day to your life, but what if it could? At the very least, what if your day-to-day quality of life could be better? Or worse yet, what if tomorrow a stroke, heart attack, or cancer struck your life? What then? The first thing to do is for you to face the music or embrace the reality of your health. Accepting your circumstances does not mean you are admitting defeat. It means you are starting to build a foundation in order to move forward.
If you need to go get a check up, do it. Not knowing about your health is worse than getting the facts. If you need to ask for help, then do it. Two good heads working together are better than one bad heart.
In my father’s eyes
“If only I had known this was going to happen to me?” That’s what my father said to me last year in the hospital room after suffering a heart attack. The man who showed no fear, never sweat under pressure or complained about anything, laid before me scared as a little boy who just lost his mother in a grocery store. “If only I had known, I would have taken my blood pressure medicine. I would have eaten less fried stuff, and I would have walked a little more,” he whispered.
Denial, Pride and Laziness almost got the best of my father that day, yet he lived. He was lucky. The next time he may not be. Next time YOU may not be!
In a Nut Shell:
Life sometimes has a way of giving us slight hints or sometimes shocking wake-up calls. The question is, “Will you answer the call?” Would your life be any different if you knew what the future held? Most of us would say it would be. The truth is in that old saying, “We really are not promised tomorrow.”
You may not be able to change when you will die, but you sure can change how you feel each day through daily exercise and eating the right foods. What would your life be like if you felt better, had more energy and lowered your stress levels? Can you imagine?
If you had to choose which one would motivate you more to exercise--truth or the consequences--which one would you, choose? Most would say it would have to be the consequences. No one wants bad things to happen to their health. No one wants to pay the price for his or her bad decision, right?
“Are you going to let Denial, Pride, and Laziness keep their grip on you?” There are no guarantees that exercise and eating will prolong death or ward off a disease. However, there is a good chance they can give you a better quality of life? No doubt our health as a whole will get worse before it gets better, but it does not have to be that way for you.
What to sell on the Internet?
The phenomenal growth of ecommerce lures more and more people to dream about starting an online business. The question that bothers many and restrains them from realizing their dream is what to sell on the Internet. If you have spent sometime on the Internet trying to figure out what product or service you should choose to sell online, you must have noticed that people are selling every conceivableproduct and service over the Internet. Contrary to popular belief, even big ticket items are also selling on the Internet very well. But, nevertheless, it is not very easy for a newbie to find a product rather quickly and start marketing online.If you are having difficulty in finding a good tangible product to market on the Internet or afraid to manage all the hassles of shipping and handling you may seriously consider selling information online.According to data, most people browse through the Internet in search of some sorts of information that they require. Survey conducted by Neilsen Media Research shows that Books and Information Category tops the highest selling product and service on the Internet with a significant margin in comparison to other categories. This makes information a natural productfor sale on the Internet. Information sells online in the formats of e-books, articles, reports, data, whitepapers etc. If you have expertise in any specific field, you may consider selling your ideas in one of the mentioned format. Check out Clickbank’s marketplace to get a good idea what people are selling. You will be truly amazed by the scope of ideas! Although, information is the most sought after product on the Internet; that does not mean it is an easy-to-sell product. For one thing – there are tons of free information available on the Internet, and the second is people on the Internet are not very willing to pay for information. This is the reason why you have to be very careful in choosing the right product to market online.People will buy your information product, if it is:- A particular knowledge that they crave- It makes their life easier, i.e. saves time- It teaches them some subject that they would like to learn.Which are the products that fall in these categories?Expert advises, tips and ideas in a niche field: Body building tips, dieting secrets, dating ideas, stock trading secrets, Internet marketing ideas are examples of this category. Trend forecasts: Businesses spend fortunes to have a better understanding of specific trends. If you have enough expertise to predict a trend of a specific field, i.e. high technology, stock market, Internet, etc., you may have a comfortable living by selling newsletter and whitepapers. The hard part is: you have to prove that you are really an expert in this field. Courses: Thanks to Internet, more and more people are willing to learn different subjects from the comfort of their work and home. If you have enough knowledge of a particular subject, create an online course and market it through Internet.Surveys and data: Business bases on various marketing, demographic, sales and other data. You may collect those data from various sources and by conducting your own online surveys. This also requires enough knowledge of a specific business field and their requirement.Research and Analysis: People are often ready to pay for research and analysis information of their fields because, in general, this saves their own time. That is why subscription based stocks and other research websites are thriving on the Internet.There are number of other reasons why you should consider selling information on the Internet.Audience size Millions of people from all over the world are browsing through the Internet in any given time. Your information product can be exposed to a very large number of prospective buyers in no time.Easy to develop Information products like reports and e-books are fairly easy to create. All you need is – the knowledge of the field, a little determination and enough time to spend on it.Low cost and low over head You can create and market a report for less than US $100. You can take advantage of numbers of free marketing tools available on the Internet. You can even keep your overhead low by doing things all by yourself.You can start part time This is one business you can start from shoestring and spending only couple of hours a day. You can keep your job until you feel comfortable with the earning you generate through your online endeavor.Conduct business from anywhere The best thing about this business is you can do it from anywhere. You are no longer confined to a specific geographical region. While developing your information product keep in mind the following aspects:- Does this product satisfy a need or does it solve a problem?- Is their enough value in it?- Is it a better product than others available on the Internet?- Is this product easy to market to your chosen market segment?The last question is very important as the sheer size of Internet makes it virtually impossible to focus on it as a whole. You must segment your market as clearly and as specifically as possible to become a successful Internet marketer.Once you finished developing your product, initially, try selling your product through a marketplace similar to Clickbank.This will allow you to setup your online business fairly quick. You will not need a merchant account of your own and you can build your affiliate program with an ease.
Weight Loss - The Soft Drink Diet
In the early ninety's doctors were beginning to see the growing trend in American's waist lines. So for a very short period of time they came out on the offensive by promoting better foods to eat. An easy one was endorsing pasta meals. What they failed to mention was the best time to eat pasta and what other things to not eat with it. Thus, fifteen years later, you are twenty percent fatter, and more confused than ever. Pasta by itself is not necessarily the problem, but combine that with soft drinks or wine, then you have the Venus fly trap. Remember years ago, the sticky strip you hung out in your back yard. Flies would fly by and stick to the strap. Well, that is what soft drinks do in your system. While you may be eating half way descent food groups (not to mention your portions) the sugar drinks act as the sticky fly trap. This hinders the digestive process. In plain English; the longer the food stays in your system the more of a chance you have of getting fatter. The soft drinks act as barriers. In many cases when it comes to weight loss, the food combinations really get you. The biggest no- no is starchy foods with sugary foods. If you have wine, cut down on the breads. If you have pasta's cut down on the wines. If you have soft drinks, cut back on the starchy complex foods. No matter the combination, combining pasta meals with sugary drinks is eating you up from the inside out. If you want to lose a few pounds, lose a few ounces of soft drinks in your daily diet.
Weigh Loss and your Self Image - Are you worthy?
Maybe you losing weight comes down to the simple question, "Do you think you are worthy to?" My name is Greg Ryan. For twenty years I have counseled thousands of people on weight loss. Athletes, obese individuals, movie stars, and kids. No matter who the person is, no matter where I am in the world, I believe much success in weight loss comes down to people believing in their hearts that they are worthy to feel good. If you think about, this state of mind is really sad. After all these years of consulting health clubs I have determined one thing: our problem with obesity, diabetes and heart disease lies not in the numbers on the fitness and medical charts, but in the approach to them. Your weight is where it is at because of your beliefs behind your behaviors. Until you figure them out, you will be a rollercoaster riding the scale up and down. In other words, it comes down to your self image of yourself. 1. Here are some suggestions in order to change your self image long term. 2. Determine HOW you are motivated3. Determine the REASONS behind the unwanted behaviors. 4. Develop a great support system5. Eat for fuel not for taste 6. Keep being active.More information regarding these areas can be found at www.resolutions.bzLet me say this. If you want desperately to change your weight and self image, it will take some introspection not a pill. It will take time, not a fast track. If you need some encouragement, get it or contact me. What ever it takes. But remember this: There is absolutely no one on this earth that has the right to take your self worth away from you.
The Psychology of Weight Loss: Part 1 - The INSIDE OUT Minds
WHAT DOES BEING FIT REALLY MEAN?The "INSIDE-OUT" approach to fitness differs from that of conventional wisdom. Most programs work on diet and exercise alone. They give suggestions on what foods to eat through recipes, calorie-counting books, and exercise tips. While this way may work in the short run, eventually your motivation and desire to get in better shape disappears. In order to change your attitude and these unwanted behaviors, there are three things to learn about yourself:How and what motivates you?What are the reasons behind your unwanted behaviors? What kind of support system is good for you?The "INSIDE-OUT" approach is an on-going process. In theory, it is a simple common sense idea. In practice, it will take some hope, a little faith in yourself, and patience.The goal is for you to develop a lifestyle that reflects this way of thinking.You cannot sustain motivation to be active without pure motives. You cannot change unwanted behaviors without knowing the reasons behind them. You cannot stay focused without outside support.You cannot eat smarter without a proper attitude toward food.You cannot continue to be active without deep desires.In a Nut Shell:The "INSIDE-OUT" concept takes a look at your exercise and eating behaviors through a cognitive awareness approach. It deals with your motives, desires, and beliefs toward exercise and food. If you want to change attitudes and habits toward exercise and eating for the long haul, you are going to have to dig deep into WHY you feel the way you do about them. This will not be easy and it will take hard work.
The Psychology of Weight Loss: Part 6 - It's not about Numbe
IT'S NOT ABOUT THE NUMBERS!The health clubs are always racking their brains trying to figure out why they have such a hard time keeping members coming back. Most owners would argue that cash flow and profit margins are the most important reason to retain membership. Yes, but what drives customers to these health clubs? These owners have lost touch with what matters most, the customer! Give the customer more than they expect and they will continue to do business with you. Selling a product or service is about people more so than numbers on a spreadsheet.SINK HOLES VS. POTHOLESI want you to think of this principle in your workout. You know it is very easy to get burdened down with all the details of an exercise and diet program. While guidelines are necessary, at times focusing too much on the numbers can and will set you up for failure. You may start to think all this counting calories, reps, and keeping track of heart rates are too much to accomplish. Unexpectedly, you start to lose sight of your goals and it becomes more of a job than a hobby or stress release. You may even quit exercising. This can be an immediate sinkhole for you.It would be unrealistic to think you are not going to have some tough days. It's hard getting in shape. It takes determination and discipline. More importantly, it takes looking over those down days to the end goal. Do not get too worked up about hitting all the numbers on the charts all the time.The bigger challenge lies in the follow through. In order to follow through, you have to have a certain amount of PERSONAL FITNESS ACCOUNTABLITY!IT'S BEING SOLD OUT! The only way you will follow through on an exercise program is to be sold out. The military calls them "lifers." These are people who are committed to something for the long haul. Are you a lifer? Could you be a lifer? A lifer has a sold out mindset. He or she realizes that there will be potholes to go through; there may even be a sinkhole up ahead, but they get through it or they go around the situation. It may take support from others, but it gets done. You may not be a lifer today, but you could be if you don't make changes now! Why do you think New Year's Resolutions don't work? Waiting to start a good exercise program begs the question, "Are you serious enough about it to begin now instead of putting it off till a certain time?" Now is the time to start. BEING SOLD OUT IS AN ATTITUDE OF THE HEART! IT'S THE BIG PICTURE Each of you is different. You will put into exercise a certain amount of effort and everyone will get something different from it. You cannot just package good intentions and say, "If you do this or if you buy that, you will receive this in return." It just doesn't work that way. But, I will guarantee you this: committing to exercise and eating right will bring you nothing but positive and fulfilling rewards, both physically and emotionally. It could very well save your life some day. It saved mine!A PROMISE THAT CAN NOT BE BROKEN.I have bad days. I have good days. I have days I had wish I had never started exercising. I want fried foods some days. I eat fried foods sometimes. I want to take a vacation from it all. I take a vacation from it all. Yet, at the end of the day, some small voice inside reminds me of that decision I made many years ago. I can't turn back even when I want to. I made a commitment to myself years ago:Never be afraid to ask for help and realize every day to focus on the big picture.What about you? Are you going to sell out to being miserable, achy, low energy, and suffer from low self-esteem? Or are you going to make a meaningful decision to get in better health? Let's do it together.In a nut shell:While guidelines are needed, try not to get bogged down with the details. Make a decision to make exercise and eating right a priority in your life, even if it is not up to your expectations. Exercise and better eating will give back a very fulfilling life. But you have to keep your eye on the ball. Speed bumps and potholes will always be there in season. The process of avoiding them can be a lot more fun than you can imagine.
Obesity and Weight Loss - Muscle and the importance
Today you have a good chance of getting diabetes or becoming obese or both. And if you do, then chances are you will be in for a long life filled with pain, discomfort and little quality in your life. However, it does not have to come to that. Hi, my name is Greg Ryan. I am a high profile fitness expert. With thousands of weight loss success stories under my belt, I am here to encourage you to start exercising to lower your body fat levels. If you are reading this, you already know you have a problem. You just need to know how to fix it and where to go for help. How do you fix obesity? First, obesity means, your total body weight is at least thirty percent fat. When this happens, everything starts shutting down. Two things must occur in order for this not to get worse; lose fat and gain muscle. Lose Fat: Through exercise and eating better. Gain Muscle: Through weight training and weight bearing cardiovascular exercising. One muscle cell burns off seven times the amount of one fat cell. So do your math. The more muscle tissue you have the more calories you will burn, even by just sitting. There is no easy way around this, you are going to have to get off your butt, or there is a good chance of something bad happening to you and your health. Incorporating, diet, exercise and movement in your life is really your only healthy choice. Do you need some help? If so, that's ok. There are those here like myself that really care about you and are not out to make a quick buck with some pie in the sky pill. While my approach to weight loss is the road less traveled in is the one that will most likely get you to your destination. America has an obesity and diabetes crisis because of your approach to it, not the numbers they supply on your charts. Here are five points to remember:Determine HOW you are motivatedDetermine the REASONS behind the unwanted behaviors. Develop a great support systemEat for fuel not for taste Keep being active.
Lose Weight NOW! - Do or Die Time!
Some of you will not like what I have to say, even though it is the truth. And that may be where the problem of American's health problems lies. No one wants to give you the truth. My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk with no sugar coating it. You want quick fixes to your health problem that has taken years to develop. You get it by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems. I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people's problems with weight come down to one thing: it's a matter of choice!My approach with people is, either you pay a price now or you will pay a bigger price down the road. I am really tired of dancing around and trying to pat people on the back and say, "It's OK you can do it." When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road. If you are on the fence of whether or not to start an exercise and weight loss plan, I suggest you either become hot or cold. None of this luke warm stuff. You, America is on the verge of a health crisis. The longer you wait the more of chance you have of having a disease. You also have a matter of choice on all these gimmicks out there. Don't waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky. Here are the keys to weight loss: Determine HOW you are motivatedDetermine the REASONS behind the unwanted behaviors. Develop a great support systemEat for fuel not for taste Keep being active. Here is a portion of one of my e books at www.resolutions.bz I didn't have much time to pack my bags that day; matter of fact, I'm still wearing the same clothes I put on that morning.I met all three of them on the way up here. They said they would hitch a ride, but they were not sure they would be welcome where I was going.I thought it was unusual to learn how much they knew about me. Did I meet them at some restaurant my family and I went to? Did I see them at the doctor's office? I know, maybe it was at a bunko party or the golf course? I just couldn't put my finger on how I knew them until today. It's pretty nice here though--peaceful, always something to do, good conversation. However, I sure miss my family. I wish I didn't have to leave them soon, but how would I have known?The three of them said they warned me time and time again. How? When? Where? I wondered. I thought I read all the right books and talked to the right people. I even participated at times.Lazy was probably the one I got along with the best during that short time we spent together. He was the only transparent one of the three. Others might have thought if they saw us together we were twins. We were so much alike. The other two were much more reserved and timid. Don't let those guys fool you. I learned quickly they were stubborn old boys with rough edges--two of the biggest know-it-alls I had ever met. They called themselves Denial and Pride. And if you ever met them, I think you would agree they were named correctly. As I crossed the line, I will never forget what they said to me as we raised our hands to each other and waved goodbye, "If only you had known." DON'T LET THIS BE YOU! START TODAY! LET ME HELP YOU!
Lose Weight and Exercise Now – Or face the Music Later!
Our country is just starting to face the music for our actions. It’s expected that millions will have weak bones, get diabetes, become obese, and die of heart disease in the next five or ten years. Will you be one of these people?
My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk with no sugar coating it. Some of you will not like what I have to say, even though it is the truth. And that may be where the problem of American’s health problems lies. No one wants to give you the truth.
You want quick fixes to your health problem that has taken years to develop. You get it by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems.
I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people’s problems with weight come down to one thing: it’s a matter of choice!
My approach with people is, either you pay a price now or you will face the music later on down the road. I am really tired of dancing around and trying to delicately ask people to eat better and get some form of exercise. When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road.
Don’t waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky.
What if you knew that if you didn’t exercise, you would face the CONSEQUENCES soon?
What if you knew that your kids would do exactly as you do? Most people wait until something happens to them or to someone close to them before they change their lifestyle habits.
Our country is just starting to face the music for our actions. Look at what we’ve done to ourselves over the last thirty years. It’s expected that millions will have weak bones, get diabetes, become obese, and die of heart disease in the next five or ten years. Will you be one of these people?
There are no guarantees that healthy living will add one more day to your life, but what if it could? At the very least, what if your day-to-day quality of life could be better? Or worse yet, what if tomorrow a stroke, heart attack, or cancer struck your life? What then? The first thing to do is for you to face the music or embrace the reality of your health. Accepting your circumstances does not mean you are admitting defeat. It means you are starting to build a foundation in order to move forward.
If you need to go get a check up, do it. Not knowing about your health is worse than getting the facts. If you need to ask for help, then do it. Two good heads working together are better than one bad heart.
In my father’s eyes
“If only I had known this was going to happen to me?” That’s what my father said to me last year in the hospital room after suffering a heart attack. The man who showed no fear, never sweat under pressure or complained about anything, laid before me scared as a little boy who just lost his mother in a grocery store. “If only I had known, I would have taken my blood pressure medicine. I would have eaten less fried stuff, and I would have walked a little more,” he whispered.
Denial, Pride and Laziness almost got the best of my father that day, yet he lived. He was lucky. The next time he may not be. Next time YOU may not be!
In a Nut Shell:
Life sometimes has a way of giving us slight hints or sometimes shocking wake-up calls. The question is, “Will you answer the call?” Would your life be any different if you knew what the future held? Most of us would say it would be. The truth is in that old saying, “We really are not promised tomorrow.”
You may not be able to change when you will die, but you sure can change how you feel each day through daily exercise and eating the right foods. What would your life be like if you felt better, had more energy and lowered your stress levels? Can you imagine?
If you had to choose which one would motivate you more to exercise--truth or the consequences--which one would you, choose? Most would say it would have to be the consequences. No one wants bad things to happen to their health. No one wants to pay the price for his or her bad decision, right?
“Are you going to let Denial, Pride, and Laziness keep their grip on you?” There are no guarantees that exercise and eating will prolong death or ward off a disease. However, there is a good chance they can give you a better quality of life? No doubt our health as a whole will get worse before it gets better, but it does not have to be that way for you.
The bottom line is: denying your health is a losing cause; entertaining pride is a waste of energy; and being lazy is no excuse for anything.
My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk with no sugar coating it. Some of you will not like what I have to say, even though it is the truth. And that may be where the problem of American’s health problems lies. No one wants to give you the truth.
You want quick fixes to your health problem that has taken years to develop. You get it by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems.
I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people’s problems with weight come down to one thing: it’s a matter of choice!
My approach with people is, either you pay a price now or you will face the music later on down the road. I am really tired of dancing around and trying to delicately ask people to eat better and get some form of exercise. When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road.
Don’t waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky.
What if you knew that if you didn’t exercise, you would face the CONSEQUENCES soon?
What if you knew that your kids would do exactly as you do? Most people wait until something happens to them or to someone close to them before they change their lifestyle habits.
Our country is just starting to face the music for our actions. Look at what we’ve done to ourselves over the last thirty years. It’s expected that millions will have weak bones, get diabetes, become obese, and die of heart disease in the next five or ten years. Will you be one of these people?
There are no guarantees that healthy living will add one more day to your life, but what if it could? At the very least, what if your day-to-day quality of life could be better? Or worse yet, what if tomorrow a stroke, heart attack, or cancer struck your life? What then? The first thing to do is for you to face the music or embrace the reality of your health. Accepting your circumstances does not mean you are admitting defeat. It means you are starting to build a foundation in order to move forward.
If you need to go get a check up, do it. Not knowing about your health is worse than getting the facts. If you need to ask for help, then do it. Two good heads working together are better than one bad heart.
In my father’s eyes
“If only I had known this was going to happen to me?” That’s what my father said to me last year in the hospital room after suffering a heart attack. The man who showed no fear, never sweat under pressure or complained about anything, laid before me scared as a little boy who just lost his mother in a grocery store. “If only I had known, I would have taken my blood pressure medicine. I would have eaten less fried stuff, and I would have walked a little more,” he whispered.
Denial, Pride and Laziness almost got the best of my father that day, yet he lived. He was lucky. The next time he may not be. Next time YOU may not be!
In a Nut Shell:
Life sometimes has a way of giving us slight hints or sometimes shocking wake-up calls. The question is, “Will you answer the call?” Would your life be any different if you knew what the future held? Most of us would say it would be. The truth is in that old saying, “We really are not promised tomorrow.”
You may not be able to change when you will die, but you sure can change how you feel each day through daily exercise and eating the right foods. What would your life be like if you felt better, had more energy and lowered your stress levels? Can you imagine?
If you had to choose which one would motivate you more to exercise--truth or the consequences--which one would you, choose? Most would say it would have to be the consequences. No one wants bad things to happen to their health. No one wants to pay the price for his or her bad decision, right?
“Are you going to let Denial, Pride, and Laziness keep their grip on you?” There are no guarantees that exercise and eating will prolong death or ward off a disease. However, there is a good chance they can give you a better quality of life? No doubt our health as a whole will get worse before it gets better, but it does not have to be that way for you.
The bottom line is: denying your health is a losing cause; entertaining pride is a waste of energy; and being lazy is no excuse for anything.
Fast Weight Loss Programs - The importance of low body-fat
My name is Greg Ryan and I am a high profile fitness expert. In twenty years of being a personal trainer and health club consultant, I am frightened at how fast the health of Americans is deteriorating. You are being eaten alive from the inside out by diabetes, heart disease and obesity. And the scary thing is either you do not know it YET, or you are in denial of the problem.You have a choice to make and you better make it soon, before it's too late. Is this a scare tactic? You bet it is! I am very tired of patting people on the back who walk into my clinics and want something for nothing. I'm frustrated with listening to people make excuses for not exercising and eating right. Your weight gain and high body fat levels will comes down to three things; denial, pride and laziness.My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk. You want quick fixes to your health problem that has taken years to develop. You think you get them by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems. Promises in fast weight loss programs is part of the problem with Americans having high percentages of body fats. People, they do NOT work! Quit wasting your money on a false hope! The ONLY way of dropping good weight (fat) is to balance your lifestyle with, exercise and better eating. NEWS FLASH: The problem with Americans body fat levels is not with the exercise programs out there, it is the lack of fitness experts helping you with your approach combined with lack of responsibility. Body-fat is the over all percent of muscle to your body weight. If you are close to thirty percent you are clinically considered to be obese. Over forty percent of you are obese. And sixty percent of you are over weight just asking to get diabetes. Do you know if you just lower your body fat levels 5 percent you will decrease your chances of heart disease, diabetes, strokes by half? Not to mention the greater quality of life you will live. Is your image of yourself so bad that you would rather be fat than to feel good? Here are the main ways to lower your body fat levels:#1: Lower your fat intake in your daily diets. #2: Get a full balanced exercise program started: walking, weight training, and stretching. #3: Take basic vitamins #4: Lower stress levels #5: Quit making excuses.
Exercise Smarter Not Harder - 10 ways to make consistent pro
My name is Greg Ryan. I am a fitness expert, professional bodybuilder personal, trainer to movie stars, and former employee of Kathy Smith. For twenty years I have been able to keep my body fat levels lower than most, and consistently exercise five days a week, and having fun in the mean time. Not because I am anything special, but because I have learned a few tricks along the way, that I would like to share with you. Start incorporating them into your plan today and notice the difference tomorrow. 1.Set a time limit on all your workouts. End the workout if you run over. 2.Exercise larger muscle groups before the smaller ones. I.e... Back, Legs and Chest before shoulders and arms. 3.Change your workout plan up every twelve to fourteen weeks. 4.Treat your time in the gym as if it is your most important time of the day. 5.Make the workouts at the beginning of the week harder than those toward the end of the week. 6.Take at least one day off a week from doing any form of exercising. 7.Change your cardiovascular equipment up each time you exercise. 8.Monitor your heart rate all the time. 9.Go over your workout in your head before you start. 10.Efficiency is more important than length. Have a number of reps in your head before each time you do a set. These are just a few things I have learned over the years. Do not be afraid to try different things. Listen to your body and never be afraid to ask for help.
Dieting and Exercising - Results all the time!
To be successful in keeping to an exercise program, you going to have to define results. Results for most mean weight on a scale, a dress size, the number of pounds on a bench press, and your waist size. I challenge you to think in abstracts. Results, all the time? Yes! It just may not come in the form you are looking for on the surface. You can break the type of results into three categories: emotional, internal and external. EMOTIONALI believe more important than waistline measurements, personal bench press records or reading whatever the scale says, is what exercise does for you emotionally. For me, it was self-confidence and self- esteem. I will do this for life because I do not want to go back to the person I once was. For you, it may be a feeling of being productive. Or because you are doing something for you and no one else. INTERNALInternal results come in the form of vital signs, such as lower blood pressure, and a decrease in body fats, cholesterols and triglycerides. Of course, these are important, but do not look just at the typical attributes. EXTERNALThese are results you are accustomed to achieving. It is something we can see or touch. Pants are fitting loser, arms are looking toned, and numbers on the scales are going down. At times it is a lot easier to get motivated by those things we can see, rather than all that is going on inside. Personally, I have seen more people stick with a program if they focus on the emotional and internal results, more than the external. The outside results may motivate you in the beginning, but it is the INSIDE OUT approach that keeps you going.
Anywhere and Anytime Exercises
These type of Exercises generally makes your body strong and firm. No matter, you are Exercising or Muscle Building or Body Building, these exercises are quite handy and help a lot.
Here are few Anytime and Anywhere Exercises:-
a) Crunch
Lie down on the floor on your back with your feet up on the couch or something. Give support to your neck with the help of cushion. Place your buttocks as near as possible to the couch. Lock your elbows. Now slowly raise your head off the ground just a few inches. Hold on to the raised position for 2 secs and then slowly come down.
Repeat this exercise 20 times to make one set.It will really build your abs and you will feel it.
b) Raising your Toes and then coming down.
Stand on a floor flatfooted with toes pointing straight.Hold onto something to balance yourself. Now VERY SLOWLY, raise your toes as high as possible. Hold on for 2 secs and come down very gently and slowly. Repeat it 20 times to make one set.
c) Push ups
Lie down on the floor facing towards the floor with your body weight on your palms.Now slowly , push your body up keeping your back straight and facing right ahead. Hold onto 2 secs and then slowly bring your body back to the starting position.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
d) Wall Squat
Stand straight with your back against the wall. Now, gently move your body down to the sitting position. Make sure your back is still against the wall.Hold on to 15 secs and then gently move up keeping your back against the wall again.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
Treadmill is one other important option which works for you 24/7 and 12 months a year even in rains, winter, snow, sun. Know more about treadmills and how to make optimum use of it here before buying it.
Here are few Anytime and Anywhere Exercises:-
a) Crunch
Lie down on the floor on your back with your feet up on the couch or something. Give support to your neck with the help of cushion. Place your buttocks as near as possible to the couch. Lock your elbows. Now slowly raise your head off the ground just a few inches. Hold on to the raised position for 2 secs and then slowly come down.
Repeat this exercise 20 times to make one set.It will really build your abs and you will feel it.
b) Raising your Toes and then coming down.
Stand on a floor flatfooted with toes pointing straight.Hold onto something to balance yourself. Now VERY SLOWLY, raise your toes as high as possible. Hold on for 2 secs and come down very gently and slowly. Repeat it 20 times to make one set.
c) Push ups
Lie down on the floor facing towards the floor with your body weight on your palms.Now slowly , push your body up keeping your back straight and facing right ahead. Hold onto 2 secs and then slowly bring your body back to the starting position.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
d) Wall Squat
Stand straight with your back against the wall. Now, gently move your body down to the sitting position. Make sure your back is still against the wall.Hold on to 15 secs and then gently move up keeping your back against the wall again.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
Treadmill is one other important option which works for you 24/7 and 12 months a year even in rains, winter, snow, sun. Know more about treadmills and how to make optimum use of it here before buying it.
What A Complete Golf Workout Program Should Have
Golf workout program…with the exploding number of so-called golf experts these days it becomes very confusing and it is easy for a golfer to be misled and end up in a program that will hardly have the desired objective of improving their game.In fact the wrong golf workout program can end up making a golfer’s game deteriorate rather than improve.It is therefore very useful to know what constitutes a complete golf workout program.A complete golf workout program will tend to have the following attributes;a) Golf specific stretch exercisesStretch exercises are a very important part of any genuine golf workout program. Stretches help improve the golf swing and correct many common mistakes and weaknesses in this area. They sometime help alleviate or even eliminate nagging back problems in some golfers. Many stretch exercises can be done in the comfort of the office or home.b) Golf specific strength trainingStrength training is also a key area in any good golf workout program. Strength training usually has a dramatic effect on the quality of the game of any golfer. Dumbbells are usually used and the program for building strength for golf is usually very different from a body building program because the idea here is not to build muscles.c) Should be able to focus on certain common player weaknessesA good golf workout program should also be able to focus on certain common weaknesses amongst most amateur golfers with the aim of helping to improve and deal with those weaknesses. This at times may involve the use of certain golf aid equipment. However it should be very clear what particular aspects of the game are being developed by what golfing aids.A complete golf workout program should help any golfer improve their game dramatically and feel much more confident every time they set foot on the course.
Strength Training Guidelines for Endurance Athletes
You can make great strides in your sport performance in the weight room. Because strength training can break down a lot of muscle tissue I recommend weight work be done in the foundation or base period. This does not mean you will not continue to build strength throughout the season. Hill running, slow cadence cycling work outs, and resisted swim work outs are all forms of strength training that are specific to disciplines. Weight training should smoothly transition into strength training in your disciplines.As your season progresses, and your intensity increases, weight work can be detrimental to your more specific work outs and events. Your legs may need up to 72 hours to fully recover from a weight work out. This is a big block of the week to give up performance in other areas. Just like your training plan your strength plan will go through specific phases. Endurance athletes should not use body building plans that are focused on muscle mass gains. This can actually be counter productive for a distance athlete. Each phase will have a specific purpose such as acclimation, hypertrophy, muscular endurance and power. If you are weak on sprints and jumps, you may want to emphasize more power training. If you are weak on climbs, muscular endurance is a good focus. If you are generally weak, or new to strength training, I recommend a slightly longer period with the weights. Shorter distance athletes may want to emphasize more strength work for speed, while longer distance athletes, that are more slow twitch, will not need as much weight work.Listen to your body and avoid overreaching yourself with the weights. This is especially important in the very beginning of your plan. You may feel the need to push yourself, but you may also not be walking well the next day. This is due to micro trauma in the muscles or small muscle tears. These tears have to heal up before you get stronger, so take it easy. You may also find yourself more tired, and you may need more sleep during the initial acclimation period. Make sure you refuel after a strength work out just like you would any other.Core strength is crucial to protecting your back during lifting. I recommend using a variety of exercises to strengthen all core muscles every other day. Core strength also will help with your running, biking, and swimming ability. If your muscles are very sore, do not overstretch them. This may re-injure the micro trauma that occurred during training and slow the healing process. Light stretching and recovery work is recommended. I do not use a weight belt. These belts are for power lifter who wants to increase inter-abdominal pressure for max lifts. They may actually make your back weaker. Do not use a belt to exceed your limits. In fact you should be no where near this type of lifting. I like to perform my core strength at the end of my work out. Performing core exercises first may leave them too fatigued to properly support you.Choosing when to strength train is very important because it affects your other work outs. I usually try to strength train after a rest day early in the week. I make sure I do not have a critical or high stress work out in the next few days following my leg work out. Again, this is why weight work is best performed in the base or foundation period when there are not a lot of break through work outs.I generally only strength train my legs heavy one time per week. I may do a lighter session at the end of the week. Strength training and endurance training are like oil and water for the most part. They work well when separated, but do not mix. With a heavy foundation load I do not recommend strength training more than twice per week. You may negatively affect your other training, or more likely over reach yourself. These are general guidelines. I will not recommend specific work outs. I do recommend the core of your routine be compound or multi-joint exercises such as the squat, lunge, dead lift, step up, and leg press. The number one rule of strength training is switch up your routine. Your body will acclimate quickly to the same routine week after week, and growth will be retarded. Switch up your exercises each week. You may want to get with a certified strength trainer to learn advanced training techniques such as drop sets, compound sets, super sets, and other methods. Try to use a pedal width stance on your exercises and mimic the range of motion of running and cycling. One exercise I will caution you on is the leg extension. Most people use way to much weight on this exercise, which can put a lot of pressure under the knee cap. This may lead to cartilage damage. Leg extensions are a good exercise to warm up with. Use light to moderate weight and lots of reps. You may want to perform this exercise in the top 20 degrees range of motion. This helps strengthen your VMO or innermost quad which plays a key role in patella tracking.Finally, if you are unfamiliar with weight training and proper form I highly recommend you get with a certified athletic trainer. Exercises such as the squat, dead lift, and even leg press can easily injure you if performed incorrectly. I could write an entire book on how to perform these exercises, but if I am not standing next to you and watching your form, you could still be performing them incorrectly. I see and correct bad form from even experienced clients on a daily basis.Phase I- Acclimation 4-8 weeksPurpose: To gradually adjust your body to the stresses of strength training. During this phase you will use light weight and high reps. You may want to start of your first few weeks with very light weight or body weight. Make sure you perform your exercises slowly and controlled.Reps: 15-25Weight: Light to ModerateExercises: 3-5Sets: 2-3Rest between sets: 1-3 minutes generally allows full recoveryPhase II Hypertrophy: 4-6 weeksPurpose: To recruit maximum amount of fibers and promote muscle growth and absolute strength. Make sure your first set is a light warm up set. You will want to "pyramid" or increase the weight on each set while lowering the reps. A typical rep scheme may look like this 12-10-8-6, or 12-10-8. This phase has a good potential for injury, so be careful and listen to your body. You can take your lifts to muscular failure during this period. I recommend a spotter. Don't be surprised if the first few weeks leave you very sore. Reps: 6-12Weight: Moderate to HeavyExercises: 3-6Sets: 3-4Rest between sets: 1-3 minutes generally allows full recoveryPhase III Strength Endurance: 6-8 WeeksPurpose: To train the ability to sustain repeated hard efforts, similar to a steep climb. This phase will raise your lactate threshold and time to exhaustion. You want to use moderate weight and slow controlled motion. You can bring yourself to muscular failure but at a higher rep range. I recommend that you raise your rep range slightly as you progress.Reps: 15-30Weight: ModerateExercises: 3-5Sets: 2-4Rest between sets: 1-3 minutes generally allows full recoveryPhase IV Power: 3-6 weeksPurpose: Power is force over time, or the ability to move the most resistance in the shortest time period. This is necessary for jumps and short sprints. Again, I recommend a trainer during this period because of the potential for injury, and the creative knowledge needed for power training. You will take each strength exercise and explode upwards. Be careful on the eccentric phase (lowering). Try to picture a spring that is slowly coiled until it is tensioned, then explodes. Go light, especially in the beginning. This does not mean you will not fatigue the muscles. I use a body weight for the first few weeks. Reps: 8-20Weight: Light to ModerateExercises: 4-6Sets: 2-3Rest between sets: 1-3 minutes generally allows full recoveryYou have to view strength training as a tool box. You have to decide which tools are right for you based on your body, and your event. I personally am a smaller person, slow twitch, and my goals are usually short events. This means more time in the weight room for me. If you are a marathoner, you will need less strength work and less weight. If you are a large muscled person, who has good short distance speed, yet you are training for an IM event, I would focus less on hypertrophy and more on strength endurance for climbing.
Flexibility For Golf Will Not Be Lost With Weight Training
There is no doubt that body flexibility is extremely important for golf and to golfers. Little wonder that one of the biggest fears amongst many golfers looking to improve their game is that of losing their flexibility as a result of weight training that builds muscles and stretching exercises.This is one of the reasons why many amateur golfers still avoid joining golf-specific exercise and conditioning programs. They mistakenly link every weight-training program with muscle building and bodybuilding.Although it is true that muscle building and body building will tend to make somebody stiff, the facts are that weight training can either be used for body-building and building of muscles, or it can be used to build strength. The golf specific weight training programs are aimed at building strength and endurance. Not muscles. A genuine golf exercise program will have nothing in its’ weight training routine to remotely relate it to muscle or bodybuilding.In fact stronger and conditioned muscles will tend to dramatically improve flexibility for golf, rather than reduce it. Flabby, weak, unexercised muscles are the ones that will tend to be very stiff and over time will take away the flexibility for golf in anybody.Stretch exercises, which work best with strengthened muscles are very effective in helping to increase flexibility. These exercises usually have a major impact on the quality of the golf swing for most players.Therefore it is not true that incorporating dumbbells into golf specific exercises makes a golfer lose flexibility. Rather the entire program plays a major role in enhancing flexibility for golf and the results from players who have tremendously improved their game, speak for themselves.
Components Of A Golf Exercise Program
Golf exercise program - with the exploding number of so-called golf fitness experts these days, it becomes very confusing. It's easy for a golfer to be misled and end up in a program that will hardly have the desired objective of improving their game.In fact the wrong golf exercise program can end up making a golfer’s game deteriorate rather than improve.It is therefore very useful to know what constitutes a complete golf exercise programA complete golf exercise program will tend to have the following attributes;A) Golf specific stretch exercises Stretch exercises are a very important part of any genuine golf workout program. Stretches help improve the golf swing and correct many common mistakes and weaknesses in this area. They sometime help alleviate or even eliminate nagging back problems in some golfers. Many stretch exercises can be done in the comfort of the office or home.B) Golf specific strength training Strength training is also a key area in any good golf workout program. Strength training usually has a dramatic effect on the quality of the game of any golfer. Dumbbells are usually used and the program for building strength for golf is usually very different from a body building program because the idea here is not to build muscles.C) Should be able to focus on certain common player weaknesses A good golf exercise program should also be able to focus on certain common weaknesses amongst most amateur golfers with the aim of helping to improve and deal with those weaknesses. This at times may involve the use of certain golf aid equipment. However it should be very clear what particular aspects of the game are being developed by what golfing aids.A complete golf exercise program should help any golfer improve their game dramatically and feel much more confident every time they set foot on the course.
Are You Too Old to Pump Iron?
Are you too old for weight lifting? Will weight lifting helpyou stay and look younger? The answer to the first question is no and to the second is a resounding yes. Weight lifting will help both men and women stay fit and supple and might even help you look younger. And, no matter what your age, you’re not too old to start.Dr.Walter Bortz, in The Journal of the American Medical Association, 1982, stated that a number of the physical changes we undergo as we age, such as loss of muscle tone, organ deterioration, and osteoporosis are “indistinguishable whether caused by age or inactivity.” He believed that exercise could delay many of the diseases associated with aging, adding “at least a portion of the changes commonly attributed to aging are in reality caused by disuse and, as such, subject to correction”.As we age, we lose bone density and muscle mass. We get stiff and our joints creak. Instead of using our body, we “rest” it even more, starting a very dangerous downward spiral. The synovial fluid dries up, the tendons become brittle, the sinews grow weak. It hurts to move, so we don’t.More recently Dr Henry Lodge and Chris Cowley published a new book on this theme, "Younger Next Year: A Guide to Living Like 50 Until You're 80 and Beyond". The premise of this book is that weight lifting will help reverse the loss of both bone density and muscle mass that begins to take place as we get older. And they’re not talking about light weights, but rather big heavy weights.In July 1983, Terry Todd wrote in Sports Illustrated that “Anyone who has spent much time in what is sometimes called the "Iron Game" has, of course, seen weight trainers over 40 whose physiques were…surprisingly youthful. Apparently there is something about the act of regularly stressing your body with heavy exercise that gives it the wherewithal to resist the visual manifestations of advancing age…research in this area suggests that men and women of middle age will respond to systemic progressive resistance with weights by becoming more powerful and more flexible, with more endurance and less fat.”In 2003, the Centers for Disease Control reported that strength training "can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:arthritis,diabetes, osteoporosis, obesity, back pain and depression."Strength training will also increase your flexibility and balance, which decreases the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training. I don’t agree that we need to undertake heavy weight training to see substantial benefits.The American College of Sports Medicine strength training guidelines say we should start with at least two days a week of any type of resistance exercise by doing 8 to 10 different exercises and doing 8 to 12 repetitions per day. A repetition is how many times you lift the weight or do the exercise.So start off with a weight that you can lift correctly for at least 8 reps, even if it’s only 2 to 5 pounds. Rest between each set of repetitions and between each exercise. If you can't make it to 8 reps during the first few tries, don't give up. Do as much as you can do. You'll be suprised at how soon you will feel like you need to add a bit more weight.But the goal is not to become a body builder, but rather to restore your muscle tone and joint movement. You can gradually work your way up to heavier weights if you desire, but you will obtain the best benefit by avoiding injury and sticking to the program – lifting weights every two or three days. An excellent resource on this subject is Getting Stronger: Weight Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I have the edition that came out in 1986. A newer one is now available. I have referred to it constantly over the last 19 years.The book gives you tips and pointers on how to set up a strength training regime. There are illustrations of every exercise with step by step instructions on how to do them properly. You can either learn beginning to advanced body building, sports fitness routines to help you do better in 22 different sports, exercises to help prevent injuries at work or just the principles of general conditioning and strength training.And you don’t need any fancy equipment to get going. Almost all the exercises use cheap dumbbells and weights that are available in just about every sporting goods store. All in all, this is a very comprehensive book on weight training and is especially helpful to those of us who have never lifted weights before.If you have any disease, injury or physical disability, consult the doctor who has been treating you before undertaking these exercises. Follow his advice on how to get started and do not strength train if he says not to.Start off slowly with light weights. Follow the diagrams in the book to make sure you’re positioning your body correctly to avoid injury and obtain the best result from your workout. After several weeks, you will be well on your way to improving your appearance, physique and general attitude toward life, while doing wonders for you internal organs and maybe even fighting off disease. “Use it or lose it” applies to just about every part of your body. Don’t “lose it” because of inactivity and disuse.This article is for informational purposes only. It does not purport to offer medical advice. Consult a qualified physician before undertaking any exercise program.
Are You Too Old For Golf Fitness Workouts
Many a senior golfer would not resist the temptation to skip golf fitness workouts, using their age as an excuse. And at first glance age would seem to be a genuine excuse to avoid golf fitness workouts.After all golf fitness workouts, as most people seem to believe, are supposed to be very strenuous programs where even dumb bells are used.So how do you tell that you are too old for golf fitness workouts?The answer to that question is really simple. If you are too old to play golf then you are probably too old for golf fitness workouts.I regularly work with 80 year old golfers who comfortably go through golf fitness workouts, dumb bells and all. It is also probably appropriate to add here at this juncture that I also regularly work with youngsters barely in their teens.Both groups of persons are able to dramatically improve on their game with the help of golf fitness workouts.Golf fitness workouts are not any more rigorous and punishing than the game of golf is. Remember that the work outs are golf specific, meaning that they are specifically designed to help strengthen and condition the very muscles used in golf.It is definitely not a boxing or body building fitness workout. Workouts for those sports reflect the rigorous and physically demanding aspects of those sports. In the very same way that golf fitness workouts reflect the requirements of the game of golf.The dumbbells are usually used for strength training because this is the most efficient equipment anywhere for building strength quickly hence their inclusion in the best golf fitness workout routines.The idea is never to lift heavy weights over long periods of time. Rather the objective to condition and strengthen golf muscles using lighter weights lifted over very short periods of time.If you are not too old or too young for golf, golf fitness workouts are for you.
Advantages Of A Gym Exercise Equipment
Now is a good season for the health conscious to check up on the latest in gym exercise equipment. A wide variety of gym exercise equipment is available in the market each designed to tone the specific part of the body. So for that lasting impression as you stride down the beach and flaunt it, here are some of the important aspects in choosing the right gym exercise equipment for you.Know your body: whether you want to sport the firm and fit type or something as insanely huge as the Hulk, gamma radiation included, everyone has their own preference. For a first-timer, choosing the right gym exercise equipment can be attained in two ways: purchasing it from a sports store or to sign up in one of hundreds of gym establishments in the city.One advantage in using the gym exercise equipment in a gym is the selection of commercial models that will help you get in shape, if not faster then better. Commercial gym exercise equipment are a little more complicated to use, often with digital readouts and other computerized systems attached, but the outcome after using the machine does show fantastic results after a few weeks. In addition to commercial gym exercise equipment, trainers are available to help you draw up a program to achieve that attention-grabbing body you always wanted. Be it in a posh place like Gold's Gym, or a neighborhood one that offers fifty bucks per session, these establishments hold the upper hand when it comes to quality gym exercise equipment.Home gym exercise equipment is something a little more easy to use and compact enough that you can stow it away in your closet after two hours of working out. Convenience is all about the home gym exercise equipment, especially if they are the shy type who could not stand to flaunt themselves in public, even in a gym. They can be as attractive to look at like their commercial counterparts, but with a price tag that is a bit easy on the pocket. They require little effort when adjusting the setting to get out its maximum exercise performance.A first-timer can acquire and use the home exercise equipment without too much flub. But as he or she gains experience, and not to mention a greater body, they go for more body specific machines that will bring out the best in (and out of) them. All they have to do is to draw a layout of his or her personalized body building program from books and go from there.Know your self, as well as your body. Whether you purchased it in a store, or holding a gleaming member's card, gym exercise equipment is the next best thing since the home-made dumbbells and barbells out of cement on a pair of large milk cans and a metal water pipe.
Yes, You Really Can Stop Premature Ejaculation Without Drugs
Until recently, guys with premature ejaculation problems had to wait at least a few weeks to see results from natural solutions. However, new research has finally revealed why some guys last and others simply can’t. Based on the training principles of body building, it is now possible to teach your body how to have sex correctly through a serious of specially designed exercises.So what is premature ejaculation, and how long is really enough?Well premature ejaculation, or PE, is commonly defined as the inability to delay ejaculation to a point where both partners are satisfied; and this can be anywhere from 10 seconds to 10 minutes. It all depends on what you and your partner define as "too fast". Research shows that the average man will ejaculate within 1-3 minutes of penetration, while the average woman will orgasm after 12-15 minutes! With such a large gap it is no surprise that more than 30% of guys suffer from the anxiety of premature ejaculation!So how do you stop it I hear you ask?Fortunately, the ability to last a long time is a learned behaviour. Almost every man over fifty will tell you that he can delay ejaculation much longer today than when he was younger. Sexually inexperienced men have not yet learned to recognize the feeling of being about to come inside a woman. Recognizing and dealing with that feeling comes with experience. However, don’t be fooled into thinking that just having more sex will cure this kind of inexperience – it won’t! It’s not the amount of sex you’ve had – it’s the amount of learning and training. Learning to control the penis and taking charge of your own ejaculation are the keys to success.Using traditional methods such as the "Squeeze Method", the "Masters and Johnson Method" and the "Stop Start Method" usually takes a few weeks to see results. These methods are designed for you and your partner to simply get used to sex and that is often the biggest part of early ejaculation problems anyway. Fixing Premature Ejaculation with the help of your partner only makes it even more embarrassing and awkward for you and it’s no wonder these techniques take so long to see results! Doctors will sometimes prescribe medications that have ejaculatory retardation as a side effect. Even if those medications work (they don’t always), this doesn’t cure anything. You can’t stay on the drugs for a lifetime, and in relying on the external aid, you’ll never learn to control your orgasm for yourself. Also, most of these sprays and drugs simply numb the penis so you don’t feel the excitement. What’s the point of sex if you can’t enjoy it? If we change our approach to having longer sex by focusing on the actual love making muscles rather than just waiting to get used to coming slower, then results can be seen inside of a week. In the sporting world, different training methods are used to build the two types of muscle fibres know as “fast twitch” and “slow twitch”. Generally weight lifters have denser slow twitch fibres for more power, and sprinters have denser fast twitch fibres for speed. If we apply their training methods to the muscles of sex, then we are able to develop total control much faster.Gaining control during sex is as simple as taking control over your breathing, and control over the PC muscle. The PC muscle is located between the scrotum and the anus, and contracts both quickly and slowly during sex. By training it correctly, premature ejaculation can be controlled far quicker than by simply waiting for it to happen with traditional methods. Also, anxiety is also a major contributor to fast ejaculation, and as a result your body tenses up and can’t perform correctly. By learning correct breathing techniques you can relax your body, and coupled with the confidence of controlling your PC muscle, you can be well on your way to stopping this embarrassing problem for ever!Outlining a full program to cure PE would take more than this article allows, however a basic program involves holding your PC for 10 seconds, then relaxing for a few seconds and repeating this cycle for 10 repetitions. You can also do short fast holds, for 20 reps each time. This will let you to begin to gain control over your PC muscle, and over time your PC worries will become a thing of the past!Believe me, everyone is capable of lasting as long as they want to, and it has nothing to do with you thinking that you are in some way different to all the other "normal" guys. You simply need to build new habits for sex and to understand how to control the correct muscles to last as long as you should be!
What should you do if you have 33 pounds of fat on your body
What should you do if you have 33 pounds of fat on your body?If you are man that weighs 200 pounds...nothing. It's normal.With all the obesity epidemic scare and weight loss diet hypebeing tossed around in the media these days, people are easilyconfused about what's healthy for them.For example, have you heard the "fact" that no body fat isbetter?Nope... it's untrue.The ideal percentage of body fat for men is generally between 15and 18 percent, while for women it is between 18 and 22 percent.That means if you are a man that weighs 200 pounds, Your idealamount of fat to have would be around 33 pounds.In order to look great you need to be at or near your idealweight. Your "ideal weight" is where you don't look obese, whileyou still have a healthy amount of body fat.Is too much fat bad? Of course it is. Research suggests it canlead to diabetes, heart problems, etc.But how do you know what is right for you?* Should you have a daily intense workout plan involving heavyweights? * Should you use dieting drugs and low calorie diets tolose weight? * Should you try supplements and steroids toincrease muscle mass and lose body fat?The answer to these questions is...you need expert advice.There is too much misinformation "out there" confusing everybodyabout what is healthy or not. You can even see doctors in themedia contradicting other doctors.Where do you go for help?How about to the same people that athletes, movie stars andsupermodels see? Sure they cost a fortune in person. But didyou know they have written books about their expertise that are abit more affordable?Seriously, nutrition and body building is a science these days.The techniques have been worked out and tested. In fact, theyhave been around for a long time.Stop listening to the "current fad diet", and don't let yourselfget paralyzed with fear when you hear the latest medical news onTV.You CAN build a body that is not only healthy, but strong. Infact, you can give yourself the body of a God or Goddess.Seriously.Don't get duped into using strange diets, pills, or evendangerous exercises. Not only will you be disappointed with theresults, you could actually endanger your health.Do your research, find out what works, get expert advice, andbecome the STRONG and HEALTHY person of your dreams.You just need to talk to the right people.
Weight Loss, Fitness, and a Peace of Mind for Life!
I am Greg Ryan, a high profile fitness expert with 50,000 hours of paid personal training under my belt, and twenty years of consulting health clubs. My career began in the eighties. I grew up without self-discipline, confidence, or faith in myself. I was raised on a farm, which required a lot of discipline, but not self-discipline. As a youth, I was overweight. In my late teens, during the first few years of my career and with the help of a few close friends, I was fortunate to have discovered three very important things about myself that changed me forever: hope, belief, and motivation. www.resolutions.bzHope As I worked on getting in better shape, I began each day with a glimmer of hope. Hope that I could do something with my life by exercising; hope that I could help someone else through my own experiences; and hope that someday I could give back what life was giving to me. "You can live a month without food. You can live a week without water, you can live five minutes without air, but you cannot live a second without HOPE." Even today, there are times I do not feel like exercising, eating right, and especially working on correcting bad habits. However, it's that bit of hope for the future that keeps me going, even if it's just for one more day. "All you need is a little bit of HOPE!" Belief My father taught me to work hard, have faith, and treat others with respect. It was easy for him to say, but not so easy for me to follow. Treating others kindly was much easier than having faith in myself. Life was scary for me growing up. I was afraid of not meeting the expectations of those around me. I didn't know what direction to take in life or what advice to follow. When I first stepped into a health club, it was equally as frightening. I had two friends that exercised with me on a regular basis. The confidence they had in me started positively affecting my attitude and fear of failure. After awhile, I noticed those fears I had about myself slowly began to disappear. Then one day it dawned on me. Somewhere, down deep inside, I believed I was doing something good. I suddenly knew that with the advice of my father, having realistic expectations, and a one-day-at-a-time attitude, I could change. With a little bit of hope, mixed with some faith, I knew I could really make things happen. "When you know that you know that you know…" This quote had a deeper meaning for me now. The more I thought about the good I was doing for myself, the more I believed in me.Motivation As I developed more confidence, I started to realize how important it was for this change to come from me inside out. Looking better, having more energy and getting physically stronger are great things to experience, but what I am most grateful for is that my heart was also changing. I felt better about myself. I had purpose and I was doing something positive. That heart-felt motivation became the glue that has kept me going for all these years. No matter what you do in life, if you have purpose, and if it is good for others, life will be rewarding. Your MOTIVES must come from within. Listen and follow your heart.Over the years I have achieved quite a bit. I have the education and experience in fitness educational programs, health club management, body building championships, business ownerships, movie star and world class athlete clientele and professional speaking engagements. In all my years, in all the miles of travel the message is all the same; weight loss, fitness and a peace of mind is not about the numbers on a chart. It is about your approach. If I had to narrow the secret to weight loss and fitness down, I would say it in three words; Consistency, Variety, and Efficiency! Combine that with some Hope, believe and pure motives and then you will succeed! My hat is off to you who will follow that!
Weight Lifting Supplement
Weight Lifting Supplement – what is it?The term “weight lifting supplement” is familiar to almost everyone nowadays. Weight lifting supplement is a supplement that is designed to help people who use it to achieve better results in their body building or weight lifting training programs. Currently there is a wide range of weight lifting supplement products available in the US market.Weight Lifting Supplement – safety.You need to be very careful when you are looking for weight lifting supplement products for your training. There are many fake products available on the market. There are also many very dangerous supplements that may harm your health. Always consult with your doctor and other health professionals before using any of the weight lifting supplement products. Don’t just trust the labels’ claims. There is not much scientific proof for many of them.Weight Lifting Supplement – dangers.Weight lifting supplement products could be very dangerous. For example, according to several health organizations’ sources, a study of androstenedione, the steroid-like food supplement used legally by professional athletes, has found it may not build muscles and could create adverse health effects. The report said muscle strength did not differ in the men given the supplement, compared to others in the study who were given a placebo. Weight Lifting Supplement - severe withdrawal syndrome.Weight lifting supplement products could also be very addictive. For example, according to several health organizations’ sources, a study provides the detailed report of a severe withdrawal syndrome related to gamma-butyrolactone (GBL), a supplement used by body builders. Researchers documented in a six-month period in 1999, five cases in which previously healthy young adults arrived at the emergency department with paranoid delusions, hallucinations, and deranged vital signs after discontinuing use of body-building products containing GBL.
Stretch Marks: The Facts!
Stretch marks are purplish streaks and scars that normally appear on the buttocks, hips, abdomen, breast, and arms. They are a common side effect of growing too fast. They form when the dermis (the middle elastic layer of your skin) is stretched breaking down the elasticity in your skin. As the elasticity breaks down, the skin tries to reinforce itself with collagen in the over stretched skin, thus causing stretch marks.Factors that contribute to the formation of stretch marks are:Heredity - some skin types are just genetically predisposed. If you mother had stretch marks, chances are you will.Weight - excess rapid weight gain as found in pregnancy and bodybuilding or to the other degree excessive weight loss.Skin type - Some skin types are dryer than others thus having less elasticity, while well-hydrated skin tends to have more elasticity.Removal and prevention of stretch marks:Surgical methods - Dermabrasion, chemical peel, and advancement in laser treatments can be used to treat stretch marks. As with any cosmetic surgery, age, skin type, and even diet will influence the results.Lotions and Crèmes - Advancements have been made with over the counter crèmes. If you are pregnant or body building, consult with your doctor to begin a preventative treatment for stretch marks.Diet - Maintain healthy hydrated skin by drinking plenty of water. Hydrated skin keeps your skin soft, supple, and less likely to develop stretch marks. Caffeinated coffee, tea, and soda tend to dehydrate the skin leaving you more vulnerable to stretch marks. Eat foods that promote skin health such as foods high in zinc, vitamins A, C, and D, and protein rich foods.Remember that not all stretch marks are created equal. They age and heal differently depending on the skin type, heredity, diet, and hydration. In time, they will fade, but the best advice is to maintain healthy skin, which will minimize the effects of stretch marks if they should occur.
The Skinny on Salt
Salt was used long before recorded history began. One of the earliest known writings, the Chinese Png-tzao-kan-mu, mentioned more than 40 types of salt.This work was written over 4700 years ago. Even older settlements have been found around the world with various devices such as pottery used to evaporate water to leave the salt behind. It is speculated by some that major civilizations flourished in arid regions at the edge of vast deserts due to the physiological need for salt. Salt, or sodium chloride, is a chemical compound. Salt occurs naturally in many areas of the world. Salt crystals are cubic in form - if you view salt through a magnifying glass, you will see small “squares” or cubes. Salt is an essential nutrient - your body requires both sodium and chloride, and cannot manufacture these elements on its own. This is why there is a human gustatory receptor (taste bud) specifically for salt, forming one of the basic components of “taste”. Salt is an electrolyte and has a slight charge. Salt preserves food by making it difficult for microorganisms to live - the salt draws water from the cells of microorganisms and dehydrates them. In the body, salt helps to regulate blood volume and pressure. The relationship between salt and blood pressure was known as long as 4,000 years ago, when the Chinese emperor Huang Ti wrote of the connection between salt and a “hardened pulse.” Many studies have shown that increasing or decreasing salt intake for salt-sensitive individuals can have a direct impact on blood pressure. Within the body, salt serves as part of the ion pump. Just as salt formed a hostile environment for microorganisms by dehydrating them, salt controls water balance in the human body. The sodium/potassium pump is a prime example of how electrolytes are critical to health (sodium and potassium are both electrolytes). Two potassium molecules are pulled into a cell, and three sodium molecules are pumped out. This is an endless cycle, with the net result that cells carry a slightly negative electrical charge. For many years, controversy has existed with respect to the optimal amounts of salt in the diet. Unfortunately, many studies focused on the salt content of foods without taking into account other electrolytes. Biologically and physiologically, sodium intake alone does not regulate the sodium/potassium pump - potassium intake is important as well! More important than the amount of sodium in the diet is the ratio of sodium to potassium. While food labels are required to report sodium content, they are not required to report potassium content, which makes analyzing potassium intake extremely difficult. Recent research suggests that this ratio is critical. While many studies have focused on high sodium content in the diet, it appears that problems with hypertension may be related more to an inappropriate ratio of sodium to potassium. Processed foods are extremely high in sodium. The major sources of potassium are fruits and vegetables. In recent years, the typical American diet has increased in the amount of processed foods and drastically decreased in the amount of whole, unprocessed foods such as fruit and vegetables. This means that sodium intake is potentially much higher than potassium intake. When monitoring sodium in the diet, it is important to consider two factors. The first factor already discussed is the ratio of sodium to potassium. In order to balance this ratio, it is important to eat whole, unprocessed foods and not to add excessive salt to meals. This will lower the amount of sodium in the diet. One should also increase the amount of fruit and vegetables consumed in order to increase potassium in the diet. The exact ratio is unknown, but research suggests that a 1:1 ratio is probably a good target. The typical American diet is more than a 5:1 ratio in favor of salt! The second factor to consider is fluctuation of intake. Salt sensitivity is not sensitivity to salt in general. It is sensitivity to a drastic change of salt intake. If a person is taking 5 grams of sodium consistently, then suddenly goes on a low sodium diet, problems can occur with a radical shift in blood pressure. Similarly, someone on a “low sodium” diet who suddenly increases sodium intake may experience similar problems. This is why many people who eat healthy throughout the week and then treat themselves to a “splurge” meal sometimes feel nauseous and can even experience elevated heart rate and blood pressure: it is the body’s reaction to the sudden increase in salt intake. The sodium/potassium pump affects fluid balance. The body monitors the amount of salt and potassium in the bloodstream, as the body has no mechanism for storing electrolytes. Sodium and potassium are typically filtered in the kidney. When a shortage of either exists, the body secretes hormones that drastically reduce excretion of electrolytes and fluids. This is why cutting out sodium too soon before a body building competition can actually cause the competitor to retain water - the body is reacting to the lowered intake by preserving fluids and electrolytes. To summarize, the skinny on salt is as follows: * Be more concerned with the ratio of salt to potassium than the actual amount of salt in the diet * Do not try to eliminate salt - it is essential and required by the body - instead, try to reduce excessive intake by focusing on whole, unprocessed foods and minimizing the amount of salt that you add to meals * Increase potassium intake by including 4 - 5 servings of fruit and/or vegetables in your daily menu * Focus on restoring electrolytes post-workout, preferably with a higher potassium-to-sodium ratio. For example, Mass Maker from Beverly International has 300mg of potassium to 140mg of sodium, or about 2:1. * Avoid frequent, high fluctuations in salt and/or potassium intake, as these may have an adverse effect on your blood pressure The lesson here is one of moderation. Salt is not the enemy, and by no means should it be eliminated from the diet. On the other hand, everyone should be aware of the role that sodium plays in a balanced nutrition program, to make sure that excessive salt is not being consumed. Balance salt intake with potassium intake. The preferred source of any vitamin, mineral, or other nutrient is always natural, unprocessed foods.
How to Choose a Personal Trainer
In the fitness industry there is a joke that goes something like this: “The reason I decided not to become a personal trainer is that I had no table waiting experience and I didn’t want to become an actor.”This may sound humorous but, unfortunately, there is a core of truth there. Because there are no strict guidelines about who can call themselves a trainer, almost anyone who has a job or career aspiration that demands a high degree of physical fitness can hang out a shingle or get a job coaching at your local gym. In fact, it is very common for an actor, sports model, or athlete to try to pick up extra money by working as a fitness instructor, especially because there is good money to be made by doing so. While these individuals may know what works for them as far as exercise and diet goes, that does not automatically qualify them to train others or to give them nutritional counseling.What Are Your Goals?The first thing you need to be clear about when considering a trainer is what goals you have in mind. Do you want someone who can design an exercise and nutritional protocol that will help you to shed 20 or more pounds? Do you want to develop greater strength and muscularity, perhaps with the guided use of protein drinks and sports supplements? Do you want to get back into shape after a pregnancy or a long period spent without exercise? Or maybe you are trying to slim down for a class reunion, wedding, or other family event.Once you are clear on what you would like to accomplish, it will be easier to find the person who has the experience and qualifications to help you get there.Where Do I Find Trainers to Interview?There are several ways to locate trainers. Word of mouth through friends, colleagues, or your family doctor are good places to start. You might also check your Yellow Pages under “Personal Trainers,” “Health Clubs,” and “Exercise and Physical Fitness.”Another great resource is the National Strength & Conditioning Association (NSCA), one of the largest nationally recognized fitness organizations (www.nsca-lift.org). Questions You Should Ask a Prospective TrainerOnce you have found a trainer who look promising, you need to learn as much about their qualifications as possible. The first and most important question you should ask is “What qualifies you to be a personal trainer?” NSCA and Certified Strength and Conditioning Specialists (CSCS) are two nationally recognized certifications. A background in exercise physiology, sports medicine, physical education, or anatomy and physiology are also helpful because that tells you that this individual has made a thorough study of the body and how it works.It would also be a plus if your trainer were involved in some sort of elite exercise him- or herself, such as body building. If you need nutritional guidance from a trainer, make sure that he or she has some kind of solid education and background in the subject.Ask your prospective trainer what their goals are. If they tell you they want to star in films or have their own sitcom on NBC, they are probably not the right person for you.You will also want to know the length of time a person has been working as a trainer and how many clients they have coached. The most important thing you can request are client referrals. Speaking with people who have received fitness instruction from the trainer you are considering will give you an idea whether he or she is the right person for you.Some questions you might consider asking clients are:·How long have you worked with this trainer?·Has he or she helped you to achieve your goals?·Do you feel like this trainer makes efficient use of the time you have together?·Does this trainer clearly explain each exercise to you and help you to perform it with good posture and body positioning?·Have you ever been injured when working out with this trainer?·Do you find him or her professional and supportive of your goals?Starting Out: What to ExpectOnce you have chosen a trainer, there are certain questions they should ask you and evaluations they should perform. First, they should be very clear about what your goals are and make some suggestions as to how they can help you to achieve them. Before even beginning an exercise program they should do a complete physical evaluation of your strength, range of motion, flexibility, current exercise routine (if you’ve been working out on your own), any injuries you might have sustained over the years, and any physical limitations you might have (such as a weak lower back or arthritis in your knee or shoulder joints). Once they have designed a unique program to fit your body type, level of ability, and goals, they should be able to give you clear instructions and a clear idea of how to correctly position your body on any exercise ball, machine, or with any free weights. You will only get the maximum benefit from each exercise and avoid injury if your trainer is knowledgeable about physiology. They should be able to coach you on correct posture, which includes good head, neck, shoulder, arm, lower back, hip, and leg positions for each machine or exercise.Good posture and positioning of the body will enable you to perform exercises correctly and without pain. If something is hurting you or you feel undue strain, stop immediately and communicate this to your fitness instructor. Improving your level of fitness takes effort, endurance, and consistency, but not to the point of strain or injury. A good workout program should include enough sets and repetitions of each movement to challenge you and to fully work each body part. If you are doing two sessions per week with a trainer, they should spend one on upper body and abdominals and the second session on lower body and abdominals. In other words, they should thoroughly work each section of the body and allow it enough time to recover in between workouts. Warning SignsThere are certain behaviors you should be aware of that might indicate that a trainer is not being as professional as they should be with a client.A trainer should be a good listener, always attentive to your goals. If your trainer is constantly using a lot of “I” and “me” statements, they are not making good use of your time together. They should be focused on your needs, your progress, and what you require.A good trainer should always respect emotional boundaries. Beware of trainers who want to tell you their life story, ask you for advice in their career, or pour out their heartaches and stories about their love life. You are their client, not their therapist. It is equally time-wasting to work with a trainer who encourages you to take about your own problems. In such a situation is it easy to feel sucked dry emotionally and talk your way through your hour, instead of getting the full workout you are there to do.We are all human and have our ups and downs—and we mention them from time to time—but this should first and foremost always be a professional relationship from which you need to get a certain amount of value for your physique. Lastly, a good trainer should always keep upgrading your workout. If weeks go by and someone is still having you do the same amount of sets and reps with the same amount of weight, they are not helping you to make progress. The body will eventually acclimate itself to any exercise routine and it needs to be continually challenged.If you follow these guidelines, you should be able to find a trainer who will help you to meet your goals and improve your physique, energy levels, and general health. Good luck!
Fruits, juices, and food for relieving hemorrhoids part II
Eating the right kind of food and following good eating habits will speed up your healing of your hemorrhoids. If you have a diet that is hard to digest and moves slowly through your colon, then, expect to have constipation which will encourage formation of hemorrhoids or prevent the their healing.Here are some foods that will help give you relief from hemorrhoidsUse the following foods to help reduce hemorrhoid bleeding:• Alfalfa• Dark green leafy vegetables• Blackstrap molasses• Flax seeds – are high in omega-3 oils, which reduceinflammation and pain. They are also high in fiber.• Lima and butter beans are high in iron, which help tobuild more blood. If you have bleeding hemorrhoids,adding lima beans to your diet would be a goodchoice.• Sweet potatoes provide fiber, B vitamins, iron,potassium and many other vitamins and minerals.This is a good body building food.If after trying different hemorrhoid remedies listed here for up to two week and your hemorrhoids do not have shrunk or go away, youmight consider seeing a doctor. You need to find out if your hemorrhoids exist because of a more serious medical condition.See your doctor right away if you have a lot of anal bleeding, a lot of blood in your stools, heavy pain, or fecal incontinence.Ginger, Garlic, and OnionAdd these three herbs – ginger, garlic, onions - to your diet. Each one of these helps to break down fibrin. As I mentioned before excess fibrin creates inflammation and blood congestion by trying to repair arteries and veins.Iron foodsHere are the foods that contain iron to help you build upyour blood or to keep iron in reserve, if you ever need it.• Chicken liver, steamed crab• Beef liver• kelp• Prunes• Dried apricots• Blackstrap molasses• Spinach• Sunflower seeds• Pistachios• Cashews, almonds, sesame seeds• Baked potatoes• Cooked Swiss chard• Lima beans,• Raisins• Cooked broccoli• TunaOilsAt every meal, use olive oil, flax seed oil, and apple cidervinegar in your salad. In your soups or other food dishes where it’s appropriate, use olive and flax seed oil.At the end of each meal take your capsule of fish oil.Fish oil is probably one of the most important oils to usedaily. Read other articles I have written on fish oil..SaladsEat plenty of salads with raw vegetable. Vegetables andfruits that you heated destroy their natural enzymes and turn calcium into an inorganic form. You body can’t process this inorganic form of calcium.This excess inorganic calcium moves into body areas thatare sluggish and precipitates in these areas causing inflammation and disease. One area that can migrate to is the rectum where it activatesthe formation of hemorrhoids.So eat plenty of raw vegetable sprinkled with apple cider vinegar, flaxseed oil, and olive oil.
Effects of no2 supplement
Our system uses a free-form gas called Nitric Oxide as a cell communication tool. This naturally produced substance is created by body enzymes breaking down the amino acid Arginine. When L-Arginine amino acid converts into L-citruline the result is Nitric Oxide.Nitric Oxide oversees blood circulation, message transmissions between cells as well as individual pain thresholds, to name a few. No2 supplement is a powerful extended-release formula of arginine alpha- ketoglutarate and the ingredients in no2 supplement are easily absorbed. This ensures thorough uptake of no2 supplement ingredients and helps to sustain the no2 supplement benefits for longer. No2 supplement is used by many athletes looking to increase endurance and strength, and no2 supplement is associated with body building and muscle toning. Various studies undertaken on the no2 supplement give us an idea of the benefits of mri no2. Many sources are available on no2 supplement, and its mri no2 effects.The no2 supplement has a formulation proven to increase strength dramatically. No2 supplement is one of a new group of mri no2 muscle enhancers and builders referred to as cell-signaling hemodilators.No2 supplement works through mediation of the signaling-molecule nitric oxide, introducing powerful hemodilation to the system with mri no2. The no2 supplement thus increases strength and endurance. Power output is dramatically increased by no2 supplement and the action of mri no2, as is muscle size and load capacity.No2 supplement has sustained-release physer3, an advanced technology of no2 supplement, which allows hemodilation to last for hours with no2 supplement, creating a virtually permanent muscle pump. This muscle pump produced by no2 supplement is known as the "perpetual pump". This is a rock-hard pumped-up effect, achieved while training the body and aided by mri no2. With no2 supplement, your skin feels tighter. Unlike the non-mri no2 exercise-induced pump, which usually fades 30 minutes after a workout, the perpetual pump can endure for quite a few hours with mri no2. The no2 supplement increases blood flow, making no2 supplement valuable to athletes and body builders, as this means that with no2 supplement an increased supply of nutrients reaches the muscles. The muscles then become harder when stressed by training, which is a benefit of mri no2. No2 supplement also reduces inflammation, thereby lessening the pain factor associated with extreme muscle stress, allowing athletes using no2 supplement to train their bodies harder and for a longer period before tiring. No2 supplement reportedly aids with muscular healing after intense workouts. No2 supplement naturally boosts system performance, without steroids.Studies on the effects of no2 supplement on the human body show that no2 supplement sustains levels of nitric oxide in the muscles for a longer period. No2 supplement is capable of delivering its muscle-enhancing benefits continuously, providing mri no2. results. Benefits of no2 supplement include increasing muscle growth signals, which allow for a faster gain in lean mass. With the aid of no2 supplement, athletes can maintain and enhance their already trained muscles. No2 supplement regulates the body's natural set point for lean mass and No2 supplement increases the fat burning capacity of the body. The muscle fibre increases of no2 supplement make muscle look and feel rock hard. The main task of no2 supplement is to ensure that the muscle is functioning properly and at its peak, achieved by mri no2.
Body Fat Calculation and Health
Body Fat Calculation and HealthThe higher your percentage of fat above average levels, the higher your health risk for weight-related illness, like heart disease, high blood pressure, gallstones, type 2 diabetes, osteoarthritis, and certain cancers. Also, the higher your percentage of fat (and the smaller your percentage of muscle) the less calories you need to maintain your weight and therefore the easier it is to gain weight. This is because muscle is more metabolically active than fat tissue.
Body Fat Percentages and Lean Muscle Mass
When in ideal shape, body fat will make up about 15% - 18% of a male's bodyweight and 18% - 22% of a female's. The remainder of the body's “lean weight”is composed of water (55%-60%), muscle and other lean tissue (10%-20%), andbone and minerals (6%-8%). In other words, a 150-pound woman who is within orclose to her ideal body fat composition range at 22% will have approximately33 pounds of fat, 86 pounds of weight composed primarily of water, 20 poundsof muscle and other lean tissue, and 11 pounds of bone and mineral weight.This total then makes up her total weight of 150 lbs.
Now take the example of another woman who weights 150 pounds, but has 30%fat on her body. She would have 45 pounds of fat on her body, and the rest ofher weight would be divided among muscle, bone and water. Her non fat bodycomposition might look like this, 79 pounds of water (53%), 17 pounds ofmuscle (12%), and 9 pounds of bone and minerals (6%). Both women weight 150lbs. and are about the same height, but one looks much different because shehas less body fat.
Body fat percentage is generally accepted as a better gauge of weight lossprogress and fitness than scale weight. The method of calculating body fatfrom body measurements as used by HealthSmart Nutrition is the fourth mostaccurate method. Hydrostatic testing underwater is first. Electrical testingof body mass resistance is second and body fat measurement by caliper isthird. Although it is not the most accurate, if you record your measurementscarefully and consistently using the measurement taking instructions given,you will have a good relative gauge of how much body fat you are gaining orlosing. To our knowledge, the HealthKeeper software is the first program to offer this body fat percentage by measurement feature.For higher accuracy you can override the automatic body fat measurement calculator and enter your body fat percentages done by hydrostatic testing underwater, electrostatic testing of body mass resistance or body fat percentage done by the caliper method. One product we highly recommend is the Tanita bathroom scale. It does very accurate electrostatic testing of body mass resistance to determine your body fat percentage in seconds.The more accurate of method you use for tracking your body fat percentage the more accurately you will be able to usethe Lean Body Weight tracker.More about Lean Body WeightThe two most important graphs and statistics you want to watch to find out if you are making true and honest progress on your weight loss diet or body building program are, body fat percentage and lean body weight. Increasing lean body weight (mostly muscle mass) is important because if you body fat is going down into your ideal range and your lean body weight is going up you will be able to eat more calories without gaining weight and, it will be easier to maintain your desired body fat percentage when you reach your goal. This is because more lean body weight (composed of increased muscle mass) raises the body's basal metabolic rate(BMR) and the calories your body burns even when you are doing nothing.If you body fat is going down to your ideal range and your lean body weight is going up you should be absolutely ecstatic. You have attained two of the three holy grails of honest and lasting weight loss. (The third is keeping within your ideal body fat range for 3-5 years after getting there.)In spite of lean body weight being such a vital statistic to honest weight loss,the Performance Diet is the only program and software we know that tracks it. (To track you lean body weight make sure you have used one of the 4 methods of body fat tracking and your body percentage is entered in your Personal Profile. Then go to the Graphing mode and select the correct date range and Lean Body Weight from among the various graphing options.)The lean body weight tracking we use is based upon your current weight and the following formula. From your current weight calculate the number of pounds that is equal to your current �X� percentage of fat. (That is the number of pounds of fat on your body.) The remaining percentage of your weight is your non-fat lean body weight. This is composed of muscle and other lean tissue, water, bone, blood and minerals. Over an extended period of time (even considering periodic water retention,) the levels of water, bone, blood and minerals remain fairly constant.
Body Fat Percentages and Lean Muscle Mass
When in ideal shape, body fat will make up about 15% - 18% of a male's bodyweight and 18% - 22% of a female's. The remainder of the body's “lean weight”is composed of water (55%-60%), muscle and other lean tissue (10%-20%), andbone and minerals (6%-8%). In other words, a 150-pound woman who is within orclose to her ideal body fat composition range at 22% will have approximately33 pounds of fat, 86 pounds of weight composed primarily of water, 20 poundsof muscle and other lean tissue, and 11 pounds of bone and mineral weight.This total then makes up her total weight of 150 lbs.
Now take the example of another woman who weights 150 pounds, but has 30%fat on her body. She would have 45 pounds of fat on her body, and the rest ofher weight would be divided among muscle, bone and water. Her non fat bodycomposition might look like this, 79 pounds of water (53%), 17 pounds ofmuscle (12%), and 9 pounds of bone and minerals (6%). Both women weight 150lbs. and are about the same height, but one looks much different because shehas less body fat.
Body fat percentage is generally accepted as a better gauge of weight lossprogress and fitness than scale weight. The method of calculating body fatfrom body measurements as used by HealthSmart Nutrition is the fourth mostaccurate method. Hydrostatic testing underwater is first. Electrical testingof body mass resistance is second and body fat measurement by caliper isthird. Although it is not the most accurate, if you record your measurementscarefully and consistently using the measurement taking instructions given,you will have a good relative gauge of how much body fat you are gaining orlosing. To our knowledge, the HealthKeeper software is the first program to offer this body fat percentage by measurement feature.For higher accuracy you can override the automatic body fat measurement calculator and enter your body fat percentages done by hydrostatic testing underwater, electrostatic testing of body mass resistance or body fat percentage done by the caliper method. One product we highly recommend is the Tanita bathroom scale. It does very accurate electrostatic testing of body mass resistance to determine your body fat percentage in seconds.The more accurate of method you use for tracking your body fat percentage the more accurately you will be able to usethe Lean Body Weight tracker.More about Lean Body WeightThe two most important graphs and statistics you want to watch to find out if you are making true and honest progress on your weight loss diet or body building program are, body fat percentage and lean body weight. Increasing lean body weight (mostly muscle mass) is important because if you body fat is going down into your ideal range and your lean body weight is going up you will be able to eat more calories without gaining weight and, it will be easier to maintain your desired body fat percentage when you reach your goal. This is because more lean body weight (composed of increased muscle mass) raises the body's basal metabolic rate(BMR) and the calories your body burns even when you are doing nothing.If you body fat is going down to your ideal range and your lean body weight is going up you should be absolutely ecstatic. You have attained two of the three holy grails of honest and lasting weight loss. (The third is keeping within your ideal body fat range for 3-5 years after getting there.)In spite of lean body weight being such a vital statistic to honest weight loss,the Performance Diet is the only program and software we know that tracks it. (To track you lean body weight make sure you have used one of the 4 methods of body fat tracking and your body percentage is entered in your Personal Profile. Then go to the Graphing mode and select the correct date range and Lean Body Weight from among the various graphing options.)The lean body weight tracking we use is based upon your current weight and the following formula. From your current weight calculate the number of pounds that is equal to your current �X� percentage of fat. (That is the number of pounds of fat on your body.) The remaining percentage of your weight is your non-fat lean body weight. This is composed of muscle and other lean tissue, water, bone, blood and minerals. Over an extended period of time (even considering periodic water retention,) the levels of water, bone, blood and minerals remain fairly constant.
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