Diet Exercise: How To Get Motivated!

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2018-11-29T12:56:00.001-08:00

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Richard Walters
Personal Trainer/Stroke Survivor
Topic: "The Wisdom of Hope, Inspiration,
and Courage!
OUR PHENOMENAL POTENTIAL!"
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We are all Powerful Beyond Belief!...we just need to learn how to tap into it!

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2018-07-27T11:54:00.001-07:00

Richard Walters

Life Exercise Online for Stroke Survivors!

Integrating Spiritual, Mental, Nutrition, Strength Training, Aerobics.

My Mission:
To give. Hope , Inspiration and Courage to. Stroke Survivors!

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https://www.youtube.com/channel/UCYAVtSyc_2roLKuoNUu9F3w

About Rich

2018-04-20T12:15:00.001-07:00

Richard A. Walters,

Masters in Education

Specializing in Mental Health,

Bachelor of Arts

Specializing in Psychology,

ACE Certified Personal Trainer,

Since 1998,

ACE Certified Orthopedic Exercise

Specialist,

ACE Certified Fitness Nutrition

Specialist,

ACE Senior fitness Specialist

Owner of

http://www.getfitwithrich.com/

Personal Training Services for Men,

Since 1998,

Author of Stroke Survivor Success Story, 16 Minute Body Sculpting Kit,

The NinJew, authored and illustrated 5 Children's Books,

Completed nine half marathons and the

14 Miles Polars Dash, Competed in two

Senior Olympics Bike Races,

Completed one full marathon

Currently Training for Guinness Record Trap Bar Deadlift.

Available To Do Motivational Speaking!

Richard Walters: ACE CECs

Post-Orthopedic Rehabilitation for Personal Trainers

FrameWork for the Shoulder: A 6-Step Plan for Preventing Injury and Ending Pain

Framework for the Lower Back: 6 Step Plan for a Healthy Lower Back 2nd Edition

FrameWork for the Knee: A 6-Step Plan for Preventing Injury and Ending Pain

Your Clients FrameWork - 7 Steps to Healthy Muscles, Bones and Joints

Fitness Nutrition Specialist Program

Empower Self Defense

Positive Psychology

Nancy Clark's Sports Nutrition Guidebook

LIFESTYLE FITNESS COACHING

THE ESSENCE OF BODY WEIGHT TRAINING

MARTIAL FITNESS KICKBOXING INSTRUCTOR TRAINING

EFFECTIVE STRENGTH TRAINING

Live on Amazon! Stroke Survivor Success Story

2017-06-08T06:24:00.001-07:00

Check it out
On Amazon :

https://www.amazon.com/dp/1547129956

2017-02-05T18:11:00.001-08:00

Get 16 Minute Body Sculpting Kit
Order Here On Amazon Right Away! https://www.amazon.com/16-Minute-Body-Sculpting-Kit/dp/1463681151/

Stretch Daily In Hot Shower.

2012-06-11T16:38:00.000-07:00

Stretching need only be performed once a day in the hot shower.
The heat of the water warms the muscles, so they have greater elasticity.
Static stretching can also be performed immediately after vigorous cardiovascular exercise
as part of the cool down.
Usually, the second time your range of motion is better.

Should you stretch first, and then warm up?

The old theory was to stretch first, and then warm up. WRONG! Always

stretch a warm muscle.

That is why I always stretch in the hot shower. I let the hot water warm the

muscle group before I stretch it.

If you don’t have immediate access to a hot shower, or bath, then take at

least five minutes to gradually warm up first. This will slowly elevate your

core body temperature, and help prevent injuries.

Should you keep stretching through the pain?

No, when you stretch a muscle, go to a point where you feel mild tension,

and not pain. When you feel pain, your body is giving you a signal that you

went too far (or over stretched.) Be careful!

Do not bounce when you stretch. You should be comfortable when you

stretch. Bouncy stretching will cause pain, and tear down the muscle

fibers.

How should you breathe when you stretch?

Before you start your stretch take a nice deep breath in through your nose.

Your air passages go all the way down to your belly button, so you should

feel the air expand your belly button area. Slowly exhale as you do your

stretch.

When you stretch on a regular basis, your range of motion will improve,

and you will compliment the other parts of your fitness program.

Stretching should feel good, and relaxing.

How long should you hold each stretch?
You should hold each stretch for 16 seconds. Do each stretch twice.
Usually, the second time your range of motion is better.
Should you stretch first, and then warm up?
The old theory was to stretch first, and then warm up. WRONG! Always
stretch a warm muscle.
That is why I always stretch in the hot shower. I let the hot water warm the
muscle group before I stretch it.
If you don’t have immediate access to a hot shower, or bath, then take at
least five minutes to gradually warm up first. This will slowly elevate your
core body temperature, and help prevent injuries.
Should you keep stretching through the pain?
No, when you stretch a muscle, go to a point where you feel mild tension,
and not pain. When you feel pain, your body is giving you a signal that you
went too far (or over stretched.) Be careful!
Do not bounce when you stretch. You should be comfortable when you
stretch. Bouncy stretching will cause pain, and tear down the muscle
fibers.
How should you breathe when you stretch?
Before you start your stretch take a nice deep breath in through your nose.
Your air passages go all the way down to your belly button, so you should
feel the air expand your belly button area. Slowly exhale as you do your
stretch.
When you stretch on a regular basis, your range of motion will improve,
and you will compliment the other parts of your fitness program.
Stretching should feel good, and relaxing.

Stretching Companion Video

Strength Training For Beginners

2012-05-23T19:04:00.000-07:00

Strength training is Very Important if you want a sculpted body-
Imagine if you will, some of the famous statues . Let’s take Atlas, or David for
example. How would it be if there bodies were represented as a slab of flab?
Would they look sculpted. Of course not, and yet many endurance athletes
insist that “ All I have to do is run.” Like the story of the Emperor With No
Clothes, they can’t see that their upper body looks like a set of
toothpicks. This is aside from the fact that it is functional, and healthy to be
strong.
The medical term for muscle atrophy is sarcopenia. As we age our muscles
gradually atrophy, resulting in frailty. Strength training staves off sarcopenia,
and extends the curve.

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Weight Loss Kit

2012-02-28T13:54:00.003-08:00

Adam Regar

There is a reason Richard Walters' new book, 16 Minute BodySculpting Kit, has the word "kit" in the title. Used correctly and consistently, it should provide the busy man or woman hoping to drop some weight all the guidance needed.

The central ideas of Walters' book may be new to readers who have tried casual dieting and exercise to lose weight and obtain a better-looking body. What these people—and I was one of them for a long time—usually do is to eat less and work out more. We match cutting down on snacks and reducing our portion sizes at dinner with running an extra mile or spending fifteen more minutes on the elliptical machine. When the results are minimal, or wiped out entirely after the holidays, it’s inevitable that we get discouraged.

The book's main message is simple, expressed in a proportion: 60-30-10. Your diet is the most important, accounting for sixty percent of your weight-loss results. Next is weight training, at thirty percent. Cardiovascular exercise, usually the go-to exercise option for the dieter, accounts for a measly ten percent of your results. While Walters' conclusions about diet may not be surprising—long-time dieters gradually come to accept that a five-mile run won’t undo the damage of eating six slices of pepperoni pizza—his ranking of weight training as three times more important than cardio workouts probably is.

Instead of focusing on conventional wisdom concerning fitness, Walters sticks with what has been proven to work in his more than 15 years as a personal trainer. (The book details Walters' transition from an overweight, overstressed businessman to a certified personal trainer whose own best client is still himself: check out a photo of Walters, 60, and you'll see what I mean.) Like Timothy Ferriss, author of the bestelling 4-Hour Body, Walters is concerned with the minimum effort necessary to get maximum results. That means eating a larger number of smaller meals than you're used to, in order to speed up your metabolism, and lifting weights to burn fat. Eliminating fat and building muscle, in turn, improves the body's efficiency at burning fat, making it easier to get and stay lean.

And when it comes to cardio, Walters' book echoes the findings of recent research that has indicated short bursts of intense effort may be more effective than longer-duration exercise that's less intense. Trading intensity for time is one trade that many busy people will happily make. Using the system, I never felt that I'd had an "easy" workout. Sixteen minutes of lifting the maximum amount of weight I could safely handle produces a "burn" that's as satisfying as half an hour of slower, easier reps. And sixteen minutes of running at increasingly high rates of effort left me just as winded, and my t-shirt just as sweaty, as forty minutes of slow, steady jogging. (And as a side benefit, doing cardio in concentrated bursts is a lot more engaging—even fun—than getting on the treadmill and mentally checking out for thirty minutes.)

While Diet may be the most important piece of the 16 MinuteBody Sculpting Kit puzzle, Walters spends his greatest amount of time on weight training. Presenting "beginner" and "advanced" menus, Walters offers a wide enough selection of weights exercises, targeting different areas of the body, that the reader can go through them without getting bored. The exercises are paired with helpful illustrations that show the proper form for each exercise.

The diet portion of Walters' program may pose the biggest challenge to the beginner. Going from three “normal” meals a day to six smaller meals can be daunting. Walters makes it relatively easy to make the transition, providing a system of food cards that allow you to keep track of each day's food consumption without ever counting calories. Far from a starvation diet, Walters' diet plan called for a quantity of food, including favorites like carbohydrates and (healthy) fats, that could sometimes be hard to fit in within one day. (The system became easier once I fell into a routine of packing the same foods each day as I headed off to work; still, the sheer amount of food I took with me each day was sometimes staggering.)

The last thing that should be said about Walters' book is that, while the system may be made up of different components, he keeps all of this material together and cohesive through a steady stream of motivational messages. Reading 16 Minute Body Sculpting Kit is like having Walters the personal trainer at your shoulder, spotting you as you lift weights and helping you count cards as you eat.

But the most effective motivational tool of all, of course, is beginning to see results from using Rich's system.