fitnessBattle Blog

7 Extremely Delicious Low Sodium Recipes…

2013-06-24T22:29:10Z

There are many diets out there that tell you to eat this and not that and then the next day you can eat that but not this! It can all be a little confusing, but what’s most important is to stay healthy, exercise, and eat things that are good for your heart and body.

Low sodium recipes are great for those with high blood pressure or for anyone trying to stay heart healthy. Don’t worry though, with these 7 Extremely Delicious Low Sodium Recipes you won’t even miss your salt…

1. BREAKFAST WRAP LOW SODIUM RECIPE....

Breakfast is the most important meal of the day, it wakes you up and gets you motivated. However, you don’t want a meal first thing in the morning that is going to leave you feeling bloated or heavy. That’s why you should choose a low sodium recipe like this egg and cheese breakfast wrap that will help get your day started on a heart healthy note.

Recipe Ingredients:

1 Tbsp. Mrs. Dash® Original Blend
2 teaspoons olive or vegetable oil
4 extra large eggs, slightly beaten
1/4 cup shredded reduced-fat cheddar cheese
4 small, taco size, salt-free tortillas

Directions:

“Heat oil in a medium skillet over medium-high heat. Add eggs and Mrs. Dash® Original Blend; cook 2 to 3 minutes, until almost cooked through, stirring frequently.
Add cheese and cook 30 seconds to 1 minute, until cheese melts.
Spoon egg mixture onto tortillas, roll up halfway, fold in the ends and roll up completely.”

Source: MrsDash

2. CHICKEN AND MINT COLESLAW WRAP LOW SODIUM RECIPE…

I love finding new and interesting recipes like this chicken and mint coleslaw wrap low sodium recipe. I’m not a big coleslaw fan, but when I tried it on a sandwich, it was the best thing I had ever eaten! I bet with mint mixed in, this coleslaw wrap is pretty refreshing and perfect for summer.

Recipe Ingredients:

4 (6-ounce) skinless, boneless chicken breast halves
1/8 teaspoon salt
Cooking spray
1/3 cup fresh lemon juice
1 tablespoon bottled ground fresh ginger (such as Spice World)
2 teaspoons sugar
1/4 teaspoon crushed red pepper
3 cups angel hair coleslaw
1/2 cup chopped fresh mint
1 poblano chile, halved lengthwise, seeded, and thinly sliced
6 (8-inch) flour tortillas

Directions:

“Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle chicken with salt. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; sauté 4 1/2 minutes on each side or until done. Remove chicken to a cutting board, and cut into thin strips.
Combine juice, ginger, sugar, and red pepper in a large bowl. Add chicken strips, coleslaw, mint, and chile, tossing well to coat. Warm tortillas according to package directions. Divide chicken mixture evenly among tortillas; roll up. Cut each rolled tortilla in half crosswise.”

Source: MyRecipes

3. CHICKEN AND APPLE SALAD LOW SODIUM RECIPE…

You might be thinking, “Well of course a salad is going to be healthy for me”, but many salad recipes out there are loaded with calories and ingredients that just don’t make it a “salad” any more! With this low sodium recipe you can enjoy a satisfying salad and still feel that you have eaten a healthy meal. There is also a delicious dressing recipe that will help keep you on track that you can use on this and other salad recipes you enjoy.

Recipe Ingredients:

Dressing

2 tsp. (10mL) Mrs. Dash® Lemon Pepper Seasoning Blend
1 cup (240mL) fat-free sour cream
1/4 cup (60mL) honey
1 tsp. (5mL) poppy seeds
1 tsp. (5mL) red wine vinegar

Salad

2 green apples
2 red apples
1 Tbsp. (15mL) fresh lemon juice
3 cups (720mL) chopped cooked chicken breast
1 cup (240mL) diced celery
1/2 cup (120mL) diced red onion
1/2 cup (120mL) chopped pecans
1/2 cup (120mL) raisins

Directions:

“Mix together dressing ingredients in a small bowl; cover and refrigerate until ready to use.
Core and chop apples into 1-inch pieces. Place in a large mixing bowl and toss with lemon juice.
Add remaining ingredients. Toss with dressing before serving.

Tip: Prepare cooked chicken by sprinkling 3 boneless, skinless, chicken breast halves with Mrs. Dash® Chicken Grilling Blend. Grill until cooked through; Cool and chop into 2-inch pieces.”

Source: MrsDash

4. BOWTIE PASTA LOW SODIUM RECIPE…

You can do so many different things when cooking pasta; there’s stir-fry, stuffing it, cooking it in a red or white sauce, and even making it a vegan dish. Before you prepare it, be sure to check the nutritional information of the ingredients included in the recipe, especially white sauces, they are very high in sodium. With this low sodium recipe that features chicken and broccoli, you can be sure to enjoy tasty pasta while not worrying about your salt intake.

Recipe Ingredients:

1 lb. (454g) boneless, skinless chicken breast halves, cut into 1 inch (2.5cm) pieces
2 Tbsp. (30mL) Mrs. Dash® Garlic & Herb Seasoning Blend, divided
2 cups (480mL) fresh broccoli florets
1 small red pepper, seeded and thinly sliced
1 cup (240mL) reduced sodium fat free chicken broth
4 Oz. (115g) reduced fat cream cheese, room temperature, cut into small pieces
1/4 cup (60mL) reduced fat milk
2 cups cooked (225g) bowtie pasta

Directions:

“Sprinkle chicken with 1 Tbsp.(15mL) Mrs. Dash® Garlic & Herb Seasoning Blend, and cook for 10 minutes in a nonstick skillet with no-stick cooking spray, or until chicken is browned and cooked through.
Add broccoli, red pepper, remaining Mrs. Dash® Garlic & Herb Seasoning Blend and broth to skillet. Cook, covered over medium heat for 4 to 5 minutes or until broccoli is crisp-tender, stirring occasionally.
Add cream cheese and milk to chicken mixture, and stir until creamy. Remove from heat. Add pasta to chicken mixture and toss to serve.”

Source: MrsDash

5. APPETIZER MEATBALL LOW SODIUM RECIPE…

How adorable are these little appetizer meatballs. These would be great for a graduation or birthday party this summer; who needs a meatball sandwich when you can eat meatballs on a stick! I love the unexpected ingredients in the dipping sauce, would you have thought to mix grape jelly with barbeque sauce? Feed the kids something fun and healthy with this low sodium recipe that adults will love too.

Recipe Ingredients:

Meatballs

2 Tbsp. (30mL) Mrs. Dash® Extra Spicy Seasoning Blend
1 lb. (454g) lean ground turkey breast
2 egg whites
1/3 cup (80mL) unseasoned bread crumbs

Sauce

1 Tbsp. (15mL) Mrs. Dash® Extra Spicy Seasoning Blend
1/2 cup (120mL) grape jelly
1/2 tsp (2.5mL) Dijon mustard
1/2 cup (120mL) BBQ Sauce

Directions:

“Preheat oven to 350°F (177°C).Combine ground turkey, Mrs Dash® Extra Spicy Seasoning Blend, egg whites and bread crumbs in a large bowl. Shape into 20 1 inch meatballs.
Place meatballs on a baking sheet sprayed with no-stick cooking spray heat in the oven for 20 minutes, or until cooked through.
For the Sauce: Combine Mrs. Dash® Extra Spicy Seasoning Blend, grape jelly, Dijon mustard and BBQ sauce in a small, heavy saucepan. Heat until jelly melts. Serve with meatballs.”

Source: MrsDash

6. IRISH STEW LOW SODIUM RECIPE…

Canned soups and stews are very high in sodium, so the trick to enjoying a low sodium recipe is to make your own soup or stew with fresh ingredients and by using low sodium broth. You can also find many salt alternatives like the Mrs. Dash seasoning that is used in this recipe. This Irish stew will not only keep you warm on those cold nights but it will keep your heart healthy as well.

Recipe Ingredients:

1 heaping capful Mrs. Dash® Garlic and Herb Seasoning Blend
2 Tbsp. (30mL) vegetable oil
2 lbs. (908g) stewing beef, cut into 1″ (2.5cm) cubes
1 14 1/2 Oz. (392g) low sodium beef broth
1 bay leaf
4 medium onions, cut into quarters
6 medium carrots, cut into thirds
2 large potatoes, peeled and cut into small pieces
1 cup (240mL) frozen peas

Directions:

“Heat oil in large saucepan and add beef, brown on all sides. Add beef broth, bay leaf and Mrs. Dash® Garlic and Herb Seasoning Blend. Cover and simmer for 1 hour, stirring occasionally.
Add onions, carrots and potatoes, simmer for another 30 minutes or until beef and vegetables are tender. Add peas to beef, continue cooking for another 10 minutes.
Remove bay leaf, serve hot.”

Source: MrsDash

7. ROASTED PORK CHOPS LOW SODIUM RECIPE…

We make plenty of pork chop recipes in our house, but this is the first time I’ve read to put the chops and vegetables in a baking dish to cook together. With summer just around the corner, this would make an easy way to cook when it’s too hot outside and you just don’t feel like being in front of the stove. We can all eat a little healthier at times, so try low sodium recipes like this one even if you think you’re doing enough.

Recipe Ingredients:

2 teaspoons parsley flakes
1/2 teaspoon dried marjoram leaves
1/2 teaspoon dried thyme leaves
1/2 teaspoon garlic salt
1/4 teaspoon coarse ground pepper
4 pork rib chops, 1/2 inch thick (1 pound)
Olive oil-flavored cooking spray
6 new potatoes, cut into fourths (3 cups)
4 ounces mushrooms, cut in half (1 1/2 cups)
1 medium green bell pepper, cut into 1-inch pieces
1 medium onion, cut into thin wedges
1 medium tomato, cut into 8 wedges

Directions:

“Heat oven to 425ºF. Spray jelly roll pan, 15 1/2×10 1/2×1 inch, with cooking spray. Mix parsley, marjoram, thyme, garlic salt and pepper. Spray both sides of pork chops with cooking spray. Sprinkle with 1 to 1 1/2 teaspoons herb mixture. Place in corners of pan.
Mix potatoes, mushrooms, bell pepper and onion in large bowl. Spray vegetables 2 or 3 times with cooking spray; stir. Sprinkle with remaining herb mixture; toss to coat. Spread evenly in center of pan between pork chops.
Bake uncovered 45 minutes. Turn pork; stir vegetables. Place tomato wedges over vegetables. Bake uncovered 10 to 15 minutes or until pork is slightly pink when cut near bone and vegetables are tender.”

Source: BettyCrocker

8 Good Carbs To Eat …

2013-06-24T22:28:16Z

Poor carbs! They’ve gotten such a bad reputation lately, when in fact, they’re so important to a healthy diet. While it’s true that most of us eat too many bad carbs (like extra added sugars), we all need to know which good carbs to eat. Of course, I can help! Here are 8 good carbs to eat… and enjoy, while everyone else is avoiding these tasty nutrients, the silly things.

1. FRESH VEGGIES
Is there anything quite as satisfying as a bite of crunchy fresh vegetables? Feel free to indulge, since fresh veggies are a great source of good carbs to eat. Think about it logically: is any diet where you’re encouraged to eat a hamburger, but not the lettuce and tomato, a good thing? No way.

2. FRESH FRUITS
While fresh fruits do tend to be higher on the glycemic index (the sugar in them makes them easy to digest), they’re still a source of good carbs because they also contain so many other and nutrients, like antioxidants, other vitamins, and fiber. Your best bet is to enjoy fresh, unprocessed fruits that are just ripe, not over-ripe.

3. BEANS
Beans make an excellent salad topping, and on top of that (pun intended), they’re high in protein, even though they’re also high in carbs. These are good carbs, though, including fiber, and they’re also low on the glycemic index, which means they take longer to digest, and provide a longer-burning energy.

4. LEGUMES
What exactly are legumes? They contain good carbs to eat, like fiber, and include alfalfa, peas, lentils, carob, soy, and peanuts. I love adding alfalfa to a sandwich, and a handful of dry-roasted peanuts is a great snack!

5. NUTS
Be careful when you add these good carbs to your diet, since some nuts can be fattening, especially when they’re coated with chocolate or yoghurt. Stick to healthier nuts, like pistachios, almonds, and walnuts. A good way to get these good carbs? Add them to low-fat yoghurt.

6. BROWN RICE (RATHER THAN POTATOES)
Most Americans eat more potatoes than any other vegetable (are they technically a vegetable?)… but these starchy potatoes aren’t the best carbs to eat. Replace smashed potatoes or French fries with brown rice, which contains good carbs.

7. WHOLE GRAINS (RATHER THAN PROCESSED/BLEACHED)
Did you know that white bread is bleached? That can’t possibly be healthy, and in fact, it’s not. Swap these bad carbs (highly processed white bread) for the good carbs (including fiber) in whole grain bread instead. Check the labels to make sure your whole grain bread doesn’t contain added sugars or high fructose corn syrup, though.

8. LOW-FAT DAIRY
Dairy is a great way to get calcium and other nutrients, and while it does contain a lot of carbs, no worries — low-fat or no-fat dairy contains good carbs. Remember that whole dairy is high in fat, though, so opt for low-fat or skim varieties of your favorite dairy products instead.

With so many good carbs to eat, why eat the bad-for-you, easily processed foods, and the bad carbs in them? Make a resolution to eat all of these good carbs this summer, and enjoy the energy boost and better digestion they’ll give you! Which of these carbs is your favorite, and why? Or is there another source of good carbs you prefer? Please share!

Top Image Source: sheknows.com

And the winner is. . . the best veg to grow

2013-06-24T22:27:49Z

Michael Kelly, author of 'Trading Paces' and 'Tales from the Home Farm', plus founder of Grow It Yourself, reveals his top 10 favourite vegetables to grow:

1. TOMATOES

I grow about 20 tomato plants every year and each one (all being well) can churn out literally hundreds of tomatoes. Tomatoes are not an easy vegetable to grow -- they need a lot of care: pinching out sideshoots, training the plants up supports, watering and feeding.

2. POTATOES

They are one of the only vegetables where you have to go rummaging in the soil to harvest -- so maybe that's why I enjoy it so much. If you have a decent sized garden you can grow enough spuds to last most of the year. Early ones like Orla or Sarpo are best.

3. PEAS

Fresh peas are almost impossible to come by these days in the supermarket. Frozen peas are pretty fresh but the real deal is picking them down the end of your garden.

4. GARLIC

It's very easy to become self-sufficient in garlic, even if you don't have much space to grow in.

5. ONIONS

After you lift onions from the ground (about 20 weeks after sowing), you dry them out in a warm, sunny spot for about two weeks and they will store really well right through the winter and spring.

6. HERBS

Herbs are expensive to buy and can be terribly wasteful -- they typically cost €2 to €3 for a miserable little clump.Rosemary, thyme and mint need very little minding once you get them started and will churn out herbs for the kitchen table.

7. SALAD CROPS

which can be grown all year round. Into this category I would include lettuce, rocket and oriental greens. If you sow a little of these every few weeks you will be able to eat delicious, nutritious salads from your garden all year round. In August, I do a big sowing of winter leaves in the polytunnel -- winter lettuce varieties, claytonia, corn salad, mibuna, mizuna -- these get established over the autumn and by winter they should be in good shape. This year, we had interesting salads to eat right through the worst of the winter.

8. COURGETTES

they are one of the most prolific vegetables you can grow. A single plant will churn out up to 40 courgettes in its lifetime, so if you have three to four plants you will struggle to keep up with the number of courgettes. This calls for creativity in the kitchen -- courgette bread, courgette risotto, courgette cake.

9. CUCMBER

You can get 40 from just one plant

10. BEETROOT

Beetroot has a freakishly high folate content and takes up remarkably little space, so if you have a small garden (or none), then you really should have it on your list.

Just Protein for Building Muscle?

2013-06-24T22:24:27Z

When you think of the best nutritional strategy to build up a lean and muscular physique most people will just think they have focus on eating lean protein like chicken, cottage cheese etc…. However, this couldn’t be further from the truth. Building muscle is a hormonal reaction that relies mainly on one thing – A Calorie Surplus and doing Resistance Training.

A high protein intake can therefore become a roadblock when it comes to building muscle. You see, when you eat lots of lean protein you find that your appetite drops and your body burns more energy digesting protein – leading to a lower calorie intake.

So what s the solution for muscle building and dieting? The truth is you are far better off trying to strike a balance between healthy food and high calorie food in such a way that it allows you to eat enough calories, feel energetic and nourish your body. Just focus on doing some resistance training and eating well. Variety is key!

The Personal Balanced Scorecard (BSC) Explained

2013-06-24T22:21:42Z

By: Marty Gallagher
I used to interview elite bodybuilders on their training and eating for a living and did this for years and years. One reoccurring theme that kept popping up when talk turned to diet/nutrition was how much food top bodybuilders packed away on a daily basis. These men taught their bodies how to handle continually greater amounts of calories without becoming fat. Contrast this with the typical obese person who eats one meal a day and adds body fat at the drop of a hat. I am working with a crew of obese folks and having great success using modified bodybuilder eating tactics to help the obese lose body fat.

The first order of business for the obese is to establish a multiple meal schedule. The obvious advantage to this strategy is it divides the daily calories in smaller chunks. I require the obese person to eat every three hours and this usually works out to five feedings a day. Secondly we insist they clean up the food selections. Some foods are easily converted into body fat (sugar foods, manmade foods and saturated fat) and some foods are near impossible for the body to convert into fat (lean protein, fibrous carbohydrates). The body's metabolism kicks into high gear to digest protein and fiber - creates what is called the thermogenic effect of food. Body temperature actually increases when the digestive system is faced with the daunting task of breaking down hard to digest protein and fiber.

Multiple meals allow the body to deal with fewer calories at any one sitting and the repeated practice of eating 5-6 meals a day teaches the body to become adept at digesting and distributing food. Better to eat 3,000 "clean" calories a day divided into six five hundred-calorie daily meals than one 1,500 calorie mega-dirty fast-food meal.

The results are astounding when the obese buy into the approach. I have one male who has lost 40-pounds of bodyweight in 40 days while simultaneously adding 12-pounds of muscle. He started at 240 and yesterday he weighed 200. This is far more impressive because didn't lose muscle in the process, he added muscle in the process. This was no ex-jock loaded with muscle memory; this is a 48-year old man with zero weight training experience.

Obese folks who slash calories end up losing as much fat as muscle and end up as miniaturized versions of the old fat selves. This modified bodybuilder approach melts fat while simultaneously adding muscle: the obese person eats more and as a direct result feels energized and vibrant during the process. Contrast this with the calorie-slasher who feels deprived, denied and continually on the verge of a binge. A person who eats wholesome foods every three hours is far less likely to binge and blow their diet than some poor obese person subsisting on 1200 calories a day. The calorie starved obese individual has set their caloric ceiling set so low that eating a candy bar or a bowl of ice cream causes them to add five pounds in 24-hours.

Adding functional muscle and building strength allows the obese person to become mobile and adept at climbing steps, getting out of a low chair and powering their bulk around. Compare this to the calorie-slasher who actually weakens their already weak body. Those who depend on deprivation to trigger bodyweight loss weaken the immune system and continually contract colds and sickness.

Those who live on 1000 to 1500 calories a day live in a stressful psychological world of denial. A person who has elevated their metabolism and consumes 3,000 calories a day can absorb an occasional binge far, far better than a person starving; I allow my folks a cheat meal once a week: this allows them to feel psychologically free. The interesting thing about the cheat meal (not cheat day - cheat meal) is that by "being good" the other 6 7/8's of the time the sweets, fat and junk they crave and might eat are rejected by the body and classically results in diarrhea.

I train five obese folks I currently work with - one man and four women - and all are experiencing similarly spectacular results: all are losing unhealthy fat while building functional muscle and eating more food than they did before they commenced the process. This counterintuitive approach - eat more to lose fat - was torn right out of the playbook of champion bodybuilders and can be used to great effect by anyone interested in losing fat while adding muscle.

Author Bio
Coming soon! "The Obesity Solution" is designed to help overweight men and women physically transform themselves into healthier, thinner, more fit individuals. Designed by Marty Gallagher, a world champion coach and former www.washingtonpost.com fitness columnist, he will take you by the hand to help you achieve permanent fat loss.
For more information, visit www.purposefullyprimitive.com/article.html and get a FREE special report on how to stick to a diet the easy way!

Article Source: http://www.ArticleGeek.com - Free Website Content

Are you a beginner, intermediate or advanced lifter?

2013-06-20T07:55:54Z

The following are general guidelines, and not carved in stone rules.

Are you a beginner, intermediate or advanced lifter?

This is a commonly asked question. The reality is this…if you have to ask, then there’s a good chance you are a beginning lifter and should be using a beginner weightlifting routine.

It doesn’t matter how many years you’ve been working out. If you haven’t added much muscle mass and are relatively weak, you’re a beginner. End of story. Keep in mind this is not an insult, but rather a fair and honest assessment that is meant to assist you in picking a proper workout.

Here are some general guidelines that can help you determine your lifting level.

Novice Lifter

A novice lifter is a rank beginner. Novices have no idea what most exercises are, and have very poor exercise form. They lack stability on even the most basic of exercises.

A novice has never build any muscle or strength, and is generally rather clueless about how to train and eat.

Beginning Lifter

A beginning lifter has been in the gym at least a few months and has taken the time to work on exercise form. They will no longer feel super shaky while under the bar on bench presses and squats, and have gained a basic understanding about what is a challenging weight for a given exercise.

This does not mean they will know their limits or maxes. Novices and beginners should not be testing their max on any exercise.

A beginner has built no substantial amount of muscle or strength. They generally bench press less than 135 pounds, squat less than 185 pounds and deadlift 225 pounds of less.

A beginner can remain a beginner indefinitely. It doesn’t matter how long you’ve been training if what you’re doing isn’t producing results.

Experienced Beginner

An experienced beginner has taken time to practice and study proper form on the major exercises, and is fairly confident that their form is passable. They take exercise form correctly, and no longer have major form flaws such as using half squats or bench pressing with flared arms. While their form is certainly not perfect, it is better than 95% of the gym rats at any local gym.

An experienced beginner has started to build strength and is generally lifting around a 185 pound bench press, 225 pound squat and 275 pound deadlift.

Early Intermediate

An early intermediate has noticed some increases in muscle size, and is making consistent progression on the majors lifts. They have achieved a good training rhythm, and are starting to learn which lifts come natural, and which lifts are more of a struggle. They are also starting to sense weaknesses, and may be making minor programming adjustments to address these weaknesses.

Early intermediates are generally ready for more aggressive workouts, such as training 4 days per week using upper/lower style splits that are strength focused, or even 4 day bodybuilding style splits if they find they are making quality muscle gains.

Early intermediates with the primary goal of muscle building who are yet to notice any substantial muscle gains should continue to train 2-3 days per week using fullbody style workouts. At some point while accumulating more strength they will notice their physiques starting to blossom or fill out. At this point they can consider adding another training day and changing approaches.

An early intermediate is generally bench pressing 225 pounds, squatting 275 pounds and deadlifting 315 pounds.

Intermediate Lifter

An intermediate lifter has hit a good stride. Strength gains continue to remain consistent, and their physiques are filling our nicely with muscle mass. They are eating properly, listening to their bodies and and evolving their training, and constantly working to improve and master lifting form.

Intermediate trainees can start to focus on slowly adding extra training volume. They may also require periodization to handle the stresses placed upon their bodies by frequent heavy lifting sessions.

An intermediate lifter is generally bench pressing 275 pounds, squatting 345 pounds and deadlifting 405 pounds.

Experienced Intermediate

An experienced intermediate has reached 85 to 90% of their strength and muscle building potential. If they are training specifically for strength, they will be placing well at local powerlifting meets.

If they are training for muscle size, people will know they “work out” just by looking at them. Fellow gym rats will be asking for their “magic secrets”, and they may even get accused every now and then of take performance enhancing drugs by naive lifters.

An experienced intermediate lifter is able to train up to 4-5 times per week with a fair amount of volume. They require some form of periodization, deloading or fatigue management with their programming because of the weight they are moving in the gym.

Experienced intermediate lifters know their major weaknesses and feel confident with setting up their own workouts,and with making workout adjustments. When they do not have the answers, they seek out help from more experienced lifters.

Experienced intermediate lifters are the upper 5%, and can be considered the cream of the crop. They are the very few guys at local gyms who are moving big iron and sporting large arms. They are driven, dedicated and make no excuses. They find a way to succeed, despite the obstacles placed in their path.

Progress has slowed dramatically, and success is now viewed as adding a couple pounds of muscle per year, or adding 25 to 50 pounds to a major lift per year.

An experienced intermediate lifter is generally bench pressing at least 315 pounds, squatting at least 415 pounds and deadlifting at least 500 pounds.

Advanced Lfters

Very few lifters reach the advanced stage. Advanced lifters have faced very difficult challenges, and have learned to overcome these challenges by trial and error. They know their bodies and limits well, and are mentally tough.

An advanced lifter is elite or near elite level in powerlifting, or near their natural genetic muscle building potential if a bodybuilder.

Why is warming up is so important?

2013-06-20T07:50:13Z

Several physiological and practical reasons exist for warming up prior to engaging in more vigorous aerobic exercise.

Among the more commonly cited reasons are the following:

Increases the degradation of oxyhemoglobin
Breaking down the chemical complex of oxygen and hemoglobin results in the release of oxygen from the blood, enhancing the delivery of oxygen to the exercising muscle.

Increases body temperature
The elevation in body temperature produced by warming up reduces the potential for skeletal muscle injuries and connective injuries, since cold muscle and tendons have been shown to be more susceptible to injury.

Increases blood flow to the exercising muscles
The greater level of blood reaching the muscles involved in the activity aids in the delivery of the fuels (e.g., glucose and free fatty acids) required for energy production.

Increases blood flow to the heart
A greater level of blood delivered to the heart reduces the potential for exercise-induced cardiac abnormalities (e.g., electrocardiographic disturbances), reducing the potential for myocardial ischemia.

Decreases the viscosity of the muscle
Reduced muscle viscosity increases the suppleness of the muscle, thereby enhancing the mechanical efficiency and power of the exercising muscles.

Causes an early onset of sweating
The earlier onset of sweating promotes evaporative heat loss and, as a result, decreases the amount of heat stored by the body. This will help to prevent an individual's body temperature from rising to dangerously high levels during (more strenuous) exercise.

Enhances the speed of transmission of nerve impulses
As nerve impulses are conducted at a faster rate, neuromuscular coordination tends to improve, resulting in better performance of certain motor tasks.

Increases the blood saturation of muscles and connective tissues
A higher level of blood reaching the muscles, tendons, and ligaments involved in the activity increases the elasticity of these tissues, resulting in a safer, more effective performance of stretching exercises.

Prepares the cardiovascular system for the upcoming (more strenuous) physical activity
Warming up helps to ensure that the cardiovascular system (heart and blood vessels) is given time to adjust to the body's increased demands for blood and oxygen.

Prepares the muscular system for the upcoming (more strenuous) physical activity
Warming up provides a transition from rest to strenuous exercise, and may reduce the likelihood that excessive muscular soreness will be a concomitant result of strenuous activity.

Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999.

Should I train my abdominal muscles every day? Also, how many reps is best?

2013-06-20T07:49:52Z

You should treat your abdominal muscles like any other muscle group, which means you shouldn't train them every day. Your abdominals, like all of your other muscle groups, need recovery time between workouts.

As with any resistance training exercise, you ideally want the last few repetitions to be difficult to complete.

Performed correctly, 10 to 25 repetitions for one to three sets of abdominal exercises provide a more than adequate training stimulus. If you can perform more than 25 repetitions of an abdominal exercise, you are most likely performing the repetitions too rapidly or with improper form.

You can increase the challenge and intensity of abdominal exercises by using added resistance, moving more slowly or performing the exercises on a slant board or exercise ball so that your head is at a lower elevation than your legs.

Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999.

Are there any risks associated with excess protein consumption?

2013-06-20T07:49:35Z

The human body is unable to store extra protein. Protein consumed in excess of the body's needs is not used to build muscle; rather, it is used for non-protein bodily functions.

If individuals consume protein in excess of their caloric and protein needs, the extra protein will not be stored as protein. Unfortunately such extra protein is converted to and stored as fat. As a result, if individuals consume large amounts of extra protein in addition to their regular dietary intake, any weight gain would very likely be in the form of fat.

Another important point to keep in mind is that the potential for harm exists if protein is consumed in excess. Such harm is most likely to occur in the individual who consumes protein or amino acid supplements.

For example, excess protein may lead to dehydration, because protein metabolism requires extra water for utilization and excretion (i.e., elimination) of its by-products. Since exercising individuals are already at an increased risk for dehydration, the additional strain of protein waste excretion may further promote dehydration.

Excess protein has also been shown to lead to an increase in the loss of urinary calcium. A chronic calcium loss, due to excess protein intake, is of particular concern because it may increase the risk of osteoporosis, especially in women.

Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999.

Do aerobically active individuals need to take mineral supplements?

2013-06-20T07:49:23Z

About four percent of your body's weight is composed of a group of 22 metallic elements collectively called minerals. Although not all minerals are essential for life, most are present in living cells.

The minerals of greatest importance to humans are those present in hormones, enzymes, and vitamins. Minerals are found in muscles, connective tissues, and all body fluids.

Minerals serve several roles in your body. Their single most critical role is their involvement in cellular metabolism. As an integral part of the enzymes that regulate chemical reactions within cells, selected minerals participate in the catabolic and anabolic cellular processes that are crucial to normal physiological functioning.

Minerals also constitute a critical part of your body's hormones. Inadequate levels of specific minerals in your hormones could have dire consequences for you (e.g., the hormone that facilitates glucose uptake by the cells requires zinc).

For a variety of reasons, many individuals do not eat a balanced diet. In those instances, taking a basic "one-a-day" vitamin/mineral tablet may be appropriate. For most individuals, however, little need exists for supplementing their diet with minerals because most minerals are readily found in water and a well-balanced diet.

By the same token, no evidence exists that for individuals who ingest the recommended daily allowance of minerals, that excess mineral supplementation benefits their exercise performance or enhances their recovery from exercise.

Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999.

Photo: iStockphoto/Asher Welstead

Exercise recommendations for people with asthma?

2013-06-20T07:49:07Z

Symptoms of asthma range from coughing, wheezing, chest tightness, shortness of breath to labored breathing.. While the cause of an asthma attack often varies from one person to another, ample evidence suggests that regular participation in appropriate exercise may actually help asthmatics better cope with the condition. Among the guidelines that asthmatics should follow to ensure that their exercise programs are both safe and effective are:

Select an exercise that raises the heart rate, increases the respiratory rate, and is relatively easy on the lungs. Swimming, for example, is one of the best-tolerated forms of exercise.
Avoid asthma triggers as much as possible. For example, asthmatics allergic to pollen should exercise indoors.
Avoid exercising outdoors on either polluted or cold, dry days. Wear a mask or a scarf to warm and moisten the inspired air if the exercise bout must occur outside on a cold day. Whenever possible, exercise in warm, humid air.
Perform specific breathing exercises to strengthen the lungs (for example, pursed-lip breathing).
Use ratings of perceived exertion in conjunction with target heart rate to regulate exercise intensity, since many of the asthma medications can alter heart-rate response to exercise.
Pre-medicate prior to exercising (within 30 minutes prior to engaging in activity).
Keep an inhaler on hand while exercising.
Perform warm-up exercises for an extended period of time (more than five minutes) prior to working out.
Avoid sudden, intense exercise for prolonged periods of time.
Breathe through the nose as much as possible while exercising.
Avoid hyperventilation by using a controlled breathing pattern.

Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999.

How do you distinguish between cardiac chest pain from non-cardiac chest pain

2013-06-20T07:48:51Z

Usually, the main symptom of a heart attack is a heavy, squeezing, constricting, burning pain or discomfort occurring in the center of the chest.

This pain may sometimes radiate down the left arm, across the left shoulder and upper back, or up to the neck and to the lower jaw. Anxiety, profuse sweating, nausea and vomiting, shortness of breath, and fainting may also be present. Fortunately, in most cases, the pain or discomfort is severe enough to cause an individual to seek medical attention.

In some instances, however, the pain lasts for only an hour or less and the individual mistakenly believes that the chest pain is simply due to indigestion or skeletal muscle spasms.

The following questions can be useful in helping individuals to differentiate cardiac chest pain from non-cardiac chest pain:
Does the pain/discomfort get better or worse when changing body position?
Cardiac chest pain is not influenced by changes in body position.

Is the pain/discomfort better or worse with respirations?
Cardiac chest pain is not exacerbated by respiration.

Is the pain/discomfort intense, dull, or knifelike?
Cardiac chest pain is usually described as a dull ache or heaviness; it is seldom characterized as being sharp or stabbing.

Is the pain/discomfort deep or close to the surface?
Cardiac chest pain is deep, not superficial.

If you or a client experiences chest pain, with or without the other warning signs or symptoms described, seek immediate medical assistance. DO NOT WAIT TO SEE IF THE SYMPTOMS SUBSIDE.
You have nothing to lose (except perhaps a little time and money) if you go to the hospital on a false alarm, but you may very well save your life.

Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999.

Name some foods that are good for fighting fat?

2013-06-20T07:48:34Z

Quinoa – One of the best weight-loss foods. Quinoa packs a generous 14g of protein and 5g of fibre per 100g.

Greek Yoghurt (low fat that is!) - Great for weight loss thanks to its protein content: twice as much as some other yoghurts

Hot Peppers – Spicy chillis curb appetite and speed up metabloism.

Oats – If taken in the morning, oats can speed up your metabolism by up to 10% for the rest of the day.

Eggs – Eggs boost muscle mass and strength and reduce appetite, says Jim Stoppani, author of 50 Rules of Fat-Burning

Detox Shake? What is it? How do i make one?

2013-06-20T07:48:18Z

How to Make: To make your detox shake, take two scoops of pea protein and add one scoop of L-glutamine and one scoop of greens powder (all available at www.myprotein.co.uk). Combine together in 250ml of chilled water.

The Benefit: This organic protein is lactose-free, which can slow your body's ability to process toxins. The hit of vitamins restores your body's pH balance after excess.

How NOT to Lose Muscle Mass with Cardio Exercise

2012-12-14T20:21:00Z

If you only do cardio sessions for exercise, you are losing muscle mass. And, if you do too many long, slow, steady-state cardio sessions, (like 5 or 6 sixty-minute sessions a week), you are losing muscle mass.

Use short burst intervals for cardio to save your muscle mass, burn fat faster and see your body lean out sooner. High intensity interval training (HIIT) is a proven effective fat-burning cardio exercise method.

Also, HIIT is the best way to burn fat, while saving muscle mass in the shortest amount of time. All that's needed is 20 minutes per workout session. This type of cardio will also give you superior heart health compared to long, steady-state cardio.

Doing this type of cardio will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your workout.

Long, traditional 1 hour cardio sessions can have a negative impact on hunger and stress hormones which can cause increased appetite and cravings for sugary and other fatty foods.

Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.

According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:

-more release of fat from cells
-more fat used as fuel during exercise
-increased metabolic rate after exercise

Here are 5 interval cardio workouts to burn more fat and save your muscle mass:

1. Sprints. After a proper dynamic warmup (like jog/run progressively for 5 minutes), sprint for 60 yards and walk back to the starting line. The sprint has to be at maximum effort. Do this rotation for 20 minutes.

To continually challenge yourself, progress this cardio exercise to surfaces such as inclines, hills and stadium steps. Weighted resistance, such as vests, could also be used.

2. Jumps. This includes exercises such as squat jumps, jumping jacks, jump rope, pike jumps, side-to-side hops, front-to-back hops and tuck jumps. You can use one exercise or 2-5 exercises during a workout. Do the intervals for 30 seconds and walk for 1 minute. Total workout time is 20 minutes.

3. Mountain Climbers. The mountain climber is a versatile exercise in that you can do it on level ground, on an incline, knee-across-your-body, as a warmup, as cardio or as a speed exercise. I like to include mountain climbers as part of a bodyweight cardio session.

Either way, include mountain climbers in your workouts more often. It is one of the best and toughest exercises out there. It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders.

You will need high levels of core strength to do this exercise the right way for each set. Do the intervals for 30 seconds and walk for 1 minute. Total workout time is 20 minutes.

4. Bodyweight Cardio. Get strength and cardio benefits with this highly effective form of exercise. You could do a workout that includes squats, squat jumps, pullups, pushups, burpees and inverted rows. You won't get bored doing this type of workout!

Do the intervals for 30 seconds and walk for 1 minute. Total workout time is 20 minutes.

5. Cardio blasts. Between each weight training exercise set, do 30-45 seconds of jump rope, mountain climbers or squat jumps full speed. It's just that simple and that tough.

Rest 1 minute after doing a cardio blast. Rest 2-3 minutes after completing a weight training circuit and repeat the circuit 1 or 2 more times.

All of these workouts are great for burning fat, building muscle mass and improving heart health. These workouts are not for beginners, those getting back into shape or those with health issues.

Do interval cardio for your cardio workouts and you will burn more fat.

Mark Dilworth, BA, PES
The fitnessBattle system offers Health & Fitness Professionals an enhanced platform for them to motivate and monitor their client base.

workout planning | meal planning | supplement planning | free first year | 100% free hosting

2012-12-08T18:48:20Z

3 Tips to Control Hunger and Overeating

2012-12-06T08:23:00Z

Control your hunger and overeating during the day by eating smarter. This will also help you control your caloric intake.

Here are 3 tips to help you eat with purpose:

1. Eat small meals about every 3-4 hours (never skip breakfast) to keep your energy levels high and metabolism ramped up. Building muscle will also speed up your metabolism. Frequent meals keep the hunger pangs away.

2. Another way to control your hunger pangs is to eat protein with every meal. You don't need to do protein shakes...just eat the right foods.

Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high.

Eat more protein to repair tissues and build muscle....I have always said to get your nutrition mainly from food...there's plenty of protein in the foods we eat...Good food sources for protein are:

lean beef,
lean chicken,
fish,
eggs,
milk,
cottage cheese,
yoghurt, beans,
peas,
nuts and seeds.

If you are vegetarian, there are plenty of protein food sources for you.

If you feel fuller for longer periods, you will eat less and you won't binge eat if your hunger pangs are "not out the roof" when you do eat. Use your eating smarts.

3. Remember to drink enough water during the day. You will slow down your fat loss and weight loss efforts by dehydrating your body. Drinking enough water will also help to control your hunger and flush toxins from your body. Aim to drink about half your weight in water every day. So, if you weigh 150 pounds, drink about 75 ounces of water daily. Foods and drinks with water would count as water consumed.

Eat to stay healthy and reach your goals!

The fitnessBattle system offers Health & Fitness Professionals an enhanced platform for them to motivate and monitor their client base.

4 Tips to Naturally Detox Your Body

2012-12-05T07:16:00Z

The average person in North America consumes 150 lbs of refined sugar per year! This is astronomical in contrast to the 5 lbs per year consumed by the average person at the turn of the 20th century.

Sugar, especially in its refined state, has many detrimental effects on the body. First and foremost, it is highly acid-forming. This means that sugar consumption throws off your pH balance so that your blood and other important cells become more acidic. The more acidic your body becomes, the greater the likelihood for disease to flourish.

Arthritis, asthma, headaches, psoriasis, cancer, stomach gas, intestinal gas, osteoporosis, heart disease, weight gain, PMS, candidiasis, tooth decay, multiple sclerosis, inflammatory bowel disease, cancer sores, cataracts, gallstones, kidney stones, and cystic fibrosis are all diseases and conditions that are negatively affected by the intake of sugar.

1. Sugar - The Fat Promoter and Drug

When you consume sugar, insulin is released from the pancreas, causing your muscle and liver cells to take up glucose from the blood and store it. A diet that includes lots of refined sugar goes hand in hand with mood swings. When blood sugar is abnormally high, as it is when sugar is ingested, the sugar acts like a drug, and you become elated.

But once insulin packs the sugar away into the cells, your mood begins to head south and your brain signals that more sugar is needed to regain the high. This is exactly when you find yourself reaching for that chocolate bar or sugary treat.

When a low-sugar diet is consumed, you will find your moods are even throughout the day, and your body will actually tap into fat as a source of fuel, a process that stops the second you eat something sugary. Since toxins are stored in fat, this is something you want to get rid of!

2. Sugar = Toxic Acid

Excessive sugar consumption throws your body’s pH levels out of balance. The sugar, and the acidity that it creates, provides an internal environment that is ripe for the overgrowth of dangerous yeasts, fungi, and bacteria - ultimately making it much harder for you to lose weight and maintain optimal health.

In turn, these nasty little critters feed on the sugar, multiply, and expel toxic wastes that make you feel and look even worse. Because these critters feed on sugar, your body begins to crave more sugar in the form of sweets, breads, pastas, and so forth. You end up feeding these microorganisms and fuel their growth, placing additional toxicity acid into your body.

As this vicious cycle continues not only do you feed these toxin-producing microorganisms but you also intake huge amounts of calorie-rich, nutrient void, sugar-laden foods. Over time, an excess intake of calories through sugar obviously leads to weight gain (considering everything else remains equal).

The other aspect of sugar that increases toxicity is the fact that as you fuel more and more of these “bad” microorganisms, the toxins they expel create more acid in your blood and pose added stress on your liver.

Since excess acid in the blood will eventually be stored in fat cells, it is imperative that you reduce the acid load in your body - if you want to lose weight and achieve great health. Only once you rid your body of excess acid and restore its proper pH balance will you be able to shed excess fat. If fat isn’t needed to store acid, then it can more readily be metabolized.

Make sense?

Similarly, if your liver becomes stressed and compromised as a result of having to filter tons of toxins floating through your blood, your weight loss attempts will be in vain. This is because the liver is not only the body’s major filter but it also regulates sugar and fat metabolism.

If your liver is not functioning properly then its ability to metabolize sugar and fats will also be compromised. Elevated blood sugar and blood lipid levels are usually the result.

3. Sugar is a Now a Processed Food Ingredient

The manner in which sugar is processed exacerbates the problem. More than 60 chemicals are used in the processing of natural sugarcane’s thick beige stalks into the fine, white granular table sugar that we’re all to familiar with. Many of these chemicals, including bleaches and deodorizes, are still present in the final product.

At same time, the naturally occurring minerals and vitamins in the sugarcane plant are completely removed. One such mineral is chromium.

Chromium is a critical player in your body’s ability to uptake sugar from the blood and into the cells. The fact that chromium is not present in refined sugar poses a serious problem for sugar uptake and metabolism, which imposes further stress on your body’s ability to burn fat and control blood sugar effectively.

4. Sugar Upsets the Mineral Balance in Your Body

There are so many reasons that sugar is bad news that simply it’s impossible to go through all of them right now. But one reason we will hit on is the fact that sugar can single-handedly impair the mineral balance in your body.

Researchers have found that ingesting sugar increases the rate at which we excrete calcium. Essentially, calcium is removed from the bones, teeth, and tissues to neutralize the consumption of acidic sugary treats!

Since minerals work in relation to one another, when you consume sugar, you are starting the dominoes falling.

And it’s not just the refined table sugar that is the problem. In fact, the majority of our sugar intake comes from hidden and unexpected sources such as processed and packaged foods. Sugar is used as an additive in foods ranging from meat to ketchup to salt. In packaged foods sugar can take the form of glucose, dextrose, sucrose, or the ever-present high-fructose corn syrup.

The major concern is that sugar provides no real nutritional value, while wreaking havoc on your blood sugar levels (promoting diabetes and weight gain) and leading to excess caloric consumption. It suppresses the immune system, disrupts normal mineral relationships, compromises the health of your vital organs, and keeps your body incredibly toxic.

Obviously, you must not only eliminate sugar from your diet, but also avoid other antinutrients such as alcohol, sweeteners, caffeine, rancid fats, drugs, and food additives and colourings to ensure your immune functioning is up to par. Of course, you must also eat a diet full of fresh, whole, colourful, and nutritious fruits and vegetables!

Don't waste money on detox pills, detox supplements and detox potions that will not work.

by Yuri Elkaim, BPHE, CK, RHN and Amy Coates, BSc., RHN
fitnessBattle is a fitness community web site for those who want to stay healthy, lose weight or train more effectively.

3 Tips to Stabilize Deep Core Muscles for a Flatter Stomach

2012-11-15T08:06:00Z

If you want a flatter stomach, strengthen and stabilize your deep core muscles. It is also critical to stabilize deep core muscles to protect yourself against injuries.

It is a mistake to focus on over-training the superficial abdominal muscles like the rectus abdominis (six pack abs). It would be like a thin crust of ice on top of liquid. You need a firm foundation under your superficial abdominals for support and definition. This will also help you burn dangerous visceral fat.

The body's core is so much more than your "six pack" abs. A strong core will maximize your strength and power. Since the core is your body's center of gravity and all movement begins with the core, it is essential to strengthen and stabilize it.

A strong core will allow you to handle heavier loads as your training progresses, with reduced risk of injuries.

Transversus Abdominis - the deepest of the abdominal muscles, it lies under the obliques and wraps around your spine for protection and stability. Think of the transversus abdominis as "your internal weight belt." It is recruited when you brace your torso (like getting ready to take a punch to the gut).

3 Tips to Stabilize Deep Core Muscles

1. Engage your deep core muscles throughout the day. As you sit, stand and walk during the day, keep upright posture and brace your core. This will make a huge difference as you strenghten your core day after day, all day.

2. You need to do isometric core exercises to stabilize deep core muscles. This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much.

Isometric exercises are very underrated. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.

Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction.

You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).

Isometric exercises cause most if not all of your muscles to work during an exercise. The stability ball plank exercise (pictured above) is a great example. To do the plank, you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.

3. Brace your torso while doing exercises. Unknown to many, exercises like squats, standing shoulder presses and standing bentover rows work the core in a major way.

There is probably no other exercise that has a greater impact on your body's muscle-building, metabolism and energy expenditure than squats (bodyweight, barbell or dumbbell).

This means your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise.

Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises.

Your lower back will also get quite a workout. If you do the exercise correctly, you won't injure your low back.

The fitnessBattle system offers Health & Fitness Professionals an enhanced platform for them to motivate and monitor their client base.

The Ultimate Guide to Nuts

2012-10-26T04:04:00Z

fitnessBattle is a web-based application that any personal trainer or nutritionist can use to build and maintain a website.

Pushup Plank Helps Tone Abs Faster

2012-10-01T04:17:00Z

Try the pushup plank exercise to change up your routine, challenge your body and tone your abs. You should always be concerned with improving your core strength. The pushup plank will help you progress with your core strength and tone your abs faster.

It is a mistake to work on building your superficial abdominal muscles and not work on building your deep stabilizing core muscles.

The pushup plank is an isometric bodyweight exercise which helps you build strength and burn fat without moving much. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.

Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. Isometric contractions cause most if not all of your muscles to work during the exercise.

You need to do isometric core exercises, like the pushup plank, to get your toned or six pack abs. This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area.

How to do the Pushup Plank

Get in the pushup position and balance on your toes while keeping your body in a straight line. Hold the plank position for the required count without moving. Keep your head in line with your torso and brace your torso (as if taking a punch to the gut).

Finally, you should strength train your muscles with all contraction types (eccentric, isometric, concentric). This will help you burn more total body fat. All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).

Mark Dilworth, BA, PES
The fitnessBattle system offers Health & Fitness Professionals an enhanced platform for them to motivate and monitor their client base.

10 Changes To Your Diet That Will Instantly Make it 90% Better

2012-09-16T08:54:00Z

Most individuals do not eat like they are supposed to. Out of those individuals, 95% of them don’t realize that by making 10 simple changes to their eating lifestyle they can improve their diet by 90% along with improving their health and overall well-being.

Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer, healthier life.

Now, let’s get started so you can benefit from these 10 simple changes that everyone can make immediately.

1. Hydration: Is there a difference?

Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

2. Benefits of Fiber

I recommend you consume 25-35 grams of fiber per day. Since the average diet contains only 14 grams, we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. Simply eating at least 1 serving of fruit and vegetables at every meal, should get you to the goal of 25-35 grams of fiber per day.

3. The Importance of Protein

Eat lean protein sources which include: lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day, if you eat some type of lean protein at every meal.

4. Frequent Meals: Why?

Eat 4-6 small meals a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By also including your protein and vegetables at these meals, you will tend to eat less overall thereby reducing your calorie intake.

5. What are Whole Foods?

Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

Try to minimize processed foods that come in a box or a bag. Instead, choose whole grain choices such as whole wheat foods, oatmeals, and vegetables.

6. Healthy Fats: Yes, there are healthy fats

Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

7. Superfoods

Include what I call “Superfoods” into your meal plan on a daily basis. These include, but not entirely, lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” you should be incorporating into your daily meal plans.

8. Fat

Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

9. Food Log: Yes, this is the most important step

Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped, the answer can usually be found in your food and or exercise journal.

10. Food Labels

Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.

If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’s largest source.

Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about living a better life and a healthier life then you need to make these changes over the next 4 weeks. The best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in place in regards to what you are eating and when.

You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.

About the Author:

Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software.

8 Reasons NOT to Quit Exercising and Eating Right

2012-08-17T06:07:00Z

Its hard for you to keep working out and eating right if you don't see steady progress towards your fat loss and body-shaping goals. Good health is also critical......

In an DiabetesHealth.com article, it states:

Like so many others, Kris Berg, EdD, an exercise physiologist at the University of Nebraska at Omaha, has observed the rapid-fire increase in obesity that has recently been labeled an “epidemic.”

With it has come a slew of new type 2 cases that, according to Berg, could easily be avoided.

“For those with type 2 diabetes, the actual cause of diabetes is inactivity and weight gain,” says Berg. “These factors produce insulin resistance. We know today that even in genetically susceptible people, exercise can prevent type 2. So, a major goal for type 2s should be to become active for the rest of their lives.”

So, here are my 8 good reasons for you to keep reaching for your fat loss and weight loss goals:

1. High body fat is not good even if you have normal body weight. You may need to revamp your workouts so that you can make better progress. It matters how you workout. Some of you are still doing the same poorly designed workouts and getting the same "little or no success results" from your workouts.

For instance, I see many people at gyms who only do cardio workouts on machines. That's better than doing nothing but your body will not tone up with just doing cardio. You need to do regular strength training for your body to change from fat to lean.

2. Are you frustrated with your results because you have been following a workout program you found in a fitness magazine? This is better than you trying to figure it all out on your own. But a program found in a magazine is not individualized for your specific fat loss needs and goals. And, you may not even like the exercises you are doing. You will eventually quit something that you don't like.

3. Are you ready to give up the fight to get lean and healthy because you are overwhelmed? You don't believe you can really get a "leaned out" body? This is not the time for you to quit. It is the time to get expert guidance from a trainer who can help you visualize goals and give you feedback.

4. Are you still eating like you always have and just trying to workout longer and harder? The only problem with this tactic is that it does no good to burn 500 calories during a workout and later eat 900 calories of bad food.

Get ready to change your eating habits, for health and fitness. If you daily eat more calories than you burn, you will continue to gain weight.

And, you need to start eating mainly whole, natural foods that leave you nourished and satisfied on fewer calories. Quality calories matter. Eating 600 calories of junk food is not the same as eating 600 calories of lean chicken, vegetables and fruit.

5. Are you wasting money on weight loss pills, patches, creams and fat-burner supplements? Save your money and invest in your body with hard, smart workouts and good nutrition that will change your body for good.

6. Fad diets won't get the job done if you are going to transform your body. You will start making better fat loss and weight loss progress when you feed your body better. Its part of a lifestyle change.

7. Do you have a gym membership you aren't using? Cancel that membership and get the help of a personal trainer.

Don't underestimate the value of well-designed fitness program put together by a personal trainer. It makes all the difference because you get direction, feedback and encouragement from a trainer who is fit and knows what it takes to get fit and stay fit.

8. Oh, one more thing...don't quit exercising.....have fun exercising! Why should you spend 5-7 hours exercising every week if you dread it? You will stop sooner rather than later if you dread doing your workouts.

Stop thinking so much about heart rates, exercise technique, intensity, repetitions, cardio or any of that stuff. Those things do have their place but just have fun with your exercises. Find cardio exercises that you like and weight training exercises that you like.

When it comes to exercise, research has proven that you are more likely to stay with your exercise program if you enjoy it. But, no matter how much you enjoy exercise, you still need something else to "keep it going." You guessed it! Determination (perseverance). Its the "bulldog mentality" that nothing is going to keep me from reaching my fitness goals. When you have those "bad days," its determination that will pull you through.

Don't quit exercising, make adjustments and keep going!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES

fitnessBattle

is a fitness community web site for those who want to stay healthy, lose weight or train more effectively.

7 Body Toning Tips for Everyday

2012-08-11T05:04:00Z

Shape and tone your body all day---not just during your workout. There's many things you can do to burn fat and improve your body during the day.

You don't need any heavy weights and fancy equipment to get it done. Take advantage of all the time you have available to you during the day to burn more fat and sculpt your body. I will assume you know that you MUST follow your fat burning meal plan to be successful with any fitness program.

Here are 7 things you can do to shape and tone your body all day:

1. Improve your posture--sitting, standing, walking and running. Brace your torso all the time (like you’re preparing to take a punch in the gut). This is great core work all day, every day.

2. Walk 30 minutes every day. In my opinion, walking continues to be an underutilized exercise option for many. Walk whenever you can instead of riding. It helps keep your fat-burning enzymes active during the day.

3. Run sprints. Sprinting activates the bulkier, shapely fast-twitch muscle fibers. Just do sprint intervals for your cardio sessions.

4. Jump rope often. Jump rope is a very underrated exercise that is good for fat burning, total body sculpting, hand-eye coordination and balance. You can jump rope every day (two feet, one foot, shuffle, slalom, alternating feet, etc.). Speed jump roping is even better.

5. Keep your medicine balls with you. Play with your medicine balls as much as possible. Medicine ball exercises are athletic in nature and shape your body in all 3 planes of motion. Do as many of these exercises in a standing position to burn more fat and better sculpt your body. These exercises are good for warm-up and workouts.

6. Do bodyweight exercises. Squats, lunges, pull-ups, chin-ups, triceps dips on bars, pushups, planks, glute bridges, cobras, mountain climbers, etc. really burn fat and naturally sculpt your body. Bodyweight exercises allow you to balance and stabilize your body with no help from machines. And you can do them at home while watching television.

7. Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you.

Try this plyometric workout (take little or no rest between exercises):

--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--side-to-side hops, 10, full speed
--jumping jacks, 30 seconds, full speed

Rest 3 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.

So you see, you can do much more than your 40-50 minute workout to burn fat and sculpt your body. Get started today.

Mark Dilworth, BA, PES
The fitnessBattle system offers Health & Fitness Professionals an enhanced platform for them to motivate and monitor their client base.

The 10 Most FILLING Healthy Foods

2012-07-27T05:31:40Z

Enjoy a filling, healthy meal, without the guilt!

If you’re trying to lose weight or maintain a healthy weight, finding the right kind of foods to eat is essential. Many dieters have discovered that a diet of the most filling foods can help them eat less.

Are you struggling to reach your weight loss goal? Can a diet of the most filling foods help? Yes, but remember, filling doesn’t necessarily mean healthy. Your diet should focus on the most filling healthy foods.

Fiber rich foods are a good choice because they make you feel full on less volume, preventing you from overeating.
Foods rich in protein are another good choice. Protein provides staying power by helping keep blood sugar levels from spiking too high or falling too low between meals.
Include the healthiest fats such as avocado, nuts, olive oil, and fatty fish like salmon and sardines to give you a feeling of fullness.
The chemical compound of foods can determine how satisfying they are. Beans and lentils contain anti-nutrients which delay their absorption and make you feel full longer.
Foods naturally rich in water can also make you feel full also, but for a shorter period of time.

Some of the most filling foods include sweets and bad fats … but of course try to SKIP them. Instead, choose from among these filling healthy foods during and between meals to help keep you full throughout the day.

#1: Eggs – Start your day with eggs. Studies show that eating eggs for breakfast can help in your weight battle. Women who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories. The protein will keep your hunger in check and provide lots of energy.

#2: Berries – Get more staying power. Berries are some of the highest fiber fruits around. One cup of raspberries has 8 grams of fiber, twice what you’d get in an apple, for only 65 calories (a medium apple has 95 calories and only 4.4 grams of fiber). Frozen berries are available year round, so add them to protein shakes or yogurt for a filling meal or snack.

#3: Vegetable soup – Start your meal with soup. Vegetable soup is low in calories, broth-based and full of high-fiber foods. You’ll be satisfied with a smaller portion of your main meal. Homemade soups are great to make when you have time, then freeze for a quick meal when you need it.

#4: Whole Fruits –Whole fruit is a tasty and filling healthy food. They’re high in fiber, which contributes to fullness. Especially juicy fruits such as watermelons, peaches, and grapes also have high water content, which gives you a feeling of fullness. Plus, most whole fruits are loaded with vitamins and minerals.

#5: Fish – Fish is one of the most concentrated sources of protein and is healthy in so many respects. Unfortunately fish today can be highly contaminated with toxins, so be sure to choose a safe fish to eat.

#6: Black Beans – Toss them into a soup or salad. Beans are high in fiber and are another good source of protein. A half-cup of black beans will give you about 8 grams of protein along with 8 grams of fiber. Don’t overlook navy, pinto, and kidney beans, which are all healthy, filling and satisfying as well.

#7: Broccoli – Load up. Vegetables are filling foods because they’re full of calorie-free fiber and water. Broccoli is one of the highest fiber vegetables. One cup of chopped cooked broccoli has 6 grams of fiber and only 50 calories, making broccoli a terrific hunger-busting food. Other vegetables to incorporate into your diet include kale, spinach, dark green lettuces, mushrooms, and carrots.

#8: Oats – Avoid feeling famished. Oatmeal for breakfast provides enough energy to last until lunch. Oats are one of the most filling natural foods due to their fiber content. More importantly for feeling full, they are rich in soluble fiber, a type of fiber that absorbs water and expands in your stomach.

#9: Nuts – Go crazy for nuts. A handful of nuts or seeds between meals are a great way to keep hunger pangs away. Nuts are high in protein and provide healthy fats. Both protein and fats contribute to fullness because your body processes them slowly. An ounce of nuts a day can help keep you feeling satisfied.

#10: Quinoa – Try this high protein grain. Quinoa stands out among grains because it has more protein than most grains, about 8 grams per cup. Grains are great filling foods because they are loaded with fiber. Barley and bulgur are also great choices, with 31.2g and 25.6g of fiber per serving respectively.

3 Tips to Lose Weight without Losing Muscle Mass

2012-07-25T05:41:00Z

Don't make losing weight your main fitness goal. There are much better goals to aim for that will leave you healthier and leaner---with no turning back to weight gain.

Transform your body's composition to more muscle and less fat to keep weight loss off for good. That's easier said than done but you must keep fat loss as your main goal when trying to lose weight.

It takes longer to transform your body's composition, so be patient. Its worth the wait. Quick weight loss gimmicks will never work for you.

Here are 3 fat loss tips to keep you focused on changing your body:

1. Don't just lose water weight. Burn body fat and lose weight.

If you lose 20 pounds in 10 days using severe calorie restriction with no exercise (you probably won't have the energy to exercise), just about all of that weight loss will be due to lost muscle mass and some water weight.

The problem is further compounded if you gained weight without exercise. The composition of this weight gain is mainly fat and water retention. I have seen individuals with up to 70% body fat!

2. Increase your muscle mass to permanently speed up your metabolism. This will help you burn more calories during the day and at rest.

Muscle is metabolically active tissue and your body has to work harder to maintain muscle. You need to build a lean body that will give you good health and one that will last through the years of your life. If you rush the fitness process, it won't work.

Your muscle mass can be maintained/increased (and body fat decreased) throughout your life through weight training and cardio exercise. Your metabolism does not have to slow down as you age. Weight training also helps to keep your bones strong, helping to prevent conditions such as osteoporosis.

Lose your weight the right way to avoid the "yo-yo effect" of rapid weight loss and even more weight gain.

You must maintain the right amount of caloric deficit on most days to consistently lose weight. Severe calorie restriction for too long will lead to fat storage (your body's survival mechanism) and health problems.

3. Lose as little water weight as possible so your body will burn more body fat. These two steps will help you do this:

a. Eat small meals of whole, natural foods every 3-4 hours. Also, eat protein with every meal. Protein will help you feel full for a longer period and help repair and rebuild your muscles.

b. Exercise regularly with strength training and short interval cardio sessions. Too many long, slow cardio sessions will eat away at your muscle mass.

Don't become frustrated when one week you lose 5 pounds and the next week you lose no pounds. Muscle weighs more than fat. Check your body fat percentage every week to monitor your progress.

You could be burning fat, building muscle and losing inches. Your body shrinks (becomes leaner) because muscle takes up less space than fat. You will lose the weight at the right time.

Be patient and eat right, build muscle, burn the fat and lose the weight. This process will give you a lean, healthy body for keeps.

Mark Dilworth, BA, PES
fitnessBattle is a fitness community web site for those who want to stay healthy, lose weight or train more effectively.

Summer Smoothies to Help Control Weight Gain

2012-07-13T07:16:00Z

Smoothies are a great choice for healthy, energizing snacks during the hot summer days. Just blend smoothies at night and take them to eat during the day. They will save you money and are perfect on-the-go snacks or meals.

Forget about the 100-calorie snack packs and sugary treats for snacks. They leave you unsatisfied, under-nourished and wanting to eat even more.

Eat the wrong snacks and it could blow a hole through your fat burning and weight loss goals. Empty calories leave you, well, empty and looking for your next meal too soon.

You could be gaining weight because of your snacks between meals. It doesn't have to be that way.

What you eat for snacks can mean the difference between out-of-control weight gain or weight loss management/fat loss.

The American Dietetic Association also recommends healthy snacking. Snacks bridge the gap between meals and can help you eat less at regular mealtime.

Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy. These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels.

How to Use Smoothies for Workouts

Smoothies are ideal for pre- and post-workout nutrition. This will help you build more muscle mass. You have to eat enough of the right foods to rebuild your muscles bigger. Even if you gain weight, you will be leaner because muscle takes up less space than fat.

The rigors of weight training breaks down your body and you need proper nutrition and rest to rebuild your body bigger and better. Protein consumption, in particular, is critical if you want to build muscle.

1. Pre-workout nutrition should mainly include carbohydrates and proteins. During intense training, your body depends on fuel from glycogen stored from the carbohydrates that you eat. The body can't use fat for fuel during high intensity exercise because there is not enough oxygen available.

Consuming smoothies 1-2 hours before a workout will build up your glycogen stores. When your glycogen stores are low, your performance will suffer.

Research has shown the effectiveness of pre-workout protein drinks (such as whey and casein). Your muscles get 2 times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink. You can add protein to your smoothie drink.

2. Post-workout nutrition is important to help your body recover from intense exercise. You don't need to eat immediately after your workout but there is a 45-minute window where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth.

The post-exercise meal should consist of carbohydrates, protein and a small amount of essential fats. A drink, such as a smoothie, is good because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need.

Here are 2 great smoothies to eat as snacks:

BASIC FRUIT SMOOTHIE

1 quarter strawberries, hulled
1 banana, broken into chunks
2 peaches
1 cup orange or peach or mango or apple juice
2 cups ice

Blend.

BERRY BLUE SMOOTHIE

2 cups fresh or slightly thawed frozen blueberries
1 (8 ounces) container low fat vanilla yogurt
1 (6 ounces) cups milk
1 (12 ounces) can pineapple juice
3 tablespoons honey
12 to 16 ice cubes

Place all ingredients, except the ice cubes, into container of electric blender and blend on high until smooth. With blender running, add 2 to 3 ice cubes at a time through the center opening in the lid until all ice cubes have been added. Blend until smooth. Serve immediately. Makes 4 servings.

Drinking more water during the day will also help you eat less. Aim to drink half your weight in water every day. So, if you weigh 160 pounds, drink about 80 ounces of water every day.

fitnessBattle is a web-based application that any personal trainer or nutritionist can use to build and maintain a website; providing essential tools (designed by professional fitness instructors) to help aid anyone interested in staying healthy, losing weight or training more effectively. win the battle!

5 Fat Loss Success Stories--This Could be You

2012-07-09T17:43:00Z

Burn body fat and start building your lean body faster. Speed up your fat loss results by using more effective training methods. Stop focusing on weight loss and start changing your body for good by burning fat.

Its not enough to just exercise every day. You MUST do the right kind of exercise to get the fat-burning results you want. And, you need to eat to build muscle mass and burn fat.

Here are 5 fat loss success stories (this could be you):

"Thanks I will give this one (DB and MB Metabolic Workout) a try, I did your 14 day challenge (14-Day Accelerated Fat Loss Program) and lost 12 pounds! Thanks again and have a great day." ---Stephanie H.

"I have lost over 60 pounds in the last 5 months using My Fitness Hut's workout programs, nutritional advice and just staying with it and not quitting....and my body fat percentage has decreased from 45% to under 30%!" ---Jorge P.

"I used many of the ideas you wrote about and lost 50 pounds between April, 2008-March, 2009, so everything that you wrote is very true and very very helpful. It's almost a year later and I've kept off 45 of them, and the other 5 will fall away soon (too much eating out these past couple of months!). So I think a lot of women will relate to what you are writing." ---Alison S.

"I burned 15 pounds of fat in 10 weeks with My Fitness Hut's fat blaster program and meal plans!" ---Geoff O.

"Great post! Oh and hey, remember when I said that I was in a size 14 and because of your workouts got to be able to put on my size 10’s but they were too tight?? Not anymore!!! I can wear them now!! Yahoo!" ---Jennifer N.

If you have been doing the same workout for months or years, you need a change to make progress. If your workouts are 2 hours long, you are spending too much time in the gym. You can get better results with less time. You don't need a gym membership. Workout anywhere you like.

Here are 5 proven fat-burning tips to give you faster fat loss results:

1. Superset strength training burns fat better than traditional strength training. Pair two non-competing exercises such as bench press and dumbbell rows, completing each exercise back to back without rest. Another good pair to superset would be squats and standing shoulder press.

Supersets allow you to do more work because one muscle group can rest while you work the opposing muscle group.

Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more fat burn.

So, you could do one 20-minute workout in the morning and another 20-minute workout in the afternoon. This will give you better fat loss results than doing one 40-minute workout.

2. Tone your body better and faster with explosive strength training. This type of training will burn fat and tone your body like never before.

Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters. Your body should have the needed stabilization and strength before beginning explosive lifts.

Especially at the start of the lift, explosive lifting can be done for exercises like bench press, push ups, leg press, shoulder press and calf raises.

3. Do interval cardio sessions instead of long cardio sessions. All it takes is 20 minutes of intervals on the treadmill, grass or stepmill (non-machine cardio will give you faster results). This method will burn more fat than doing 60-minute cardio sessions that wastes away your muscle mass.

4. Circuit bodyweight cardio sessions are very effective fat-burners. Combine 4-5 bodyweight strength exercises, 8-10 repetitions each. Do this circuit 2-3 times and the fat will burn off your body.

5. Jumping exercises really burn the fat and tone your body, especially if done at full speed. Squat jumps, pike jumps, side-to-side hops, front-to-back hops, jump rope, jumping jacks and box jumps will all get the job done. Its important to learn proper jumping and landing techniques to avoid injuries.

Use these training methods to burn more fat, lose more weight and get your lean body on---faster!

Go to work and start changing your body.....be sure and download my FREE book below to Burn Fat Faster:

Download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut.

Mark Dilworth, BA, PES
fitnessBattle is a web & mobile application that any personal trainer, gym or nutritionist can use to build and maintain a health & fitness website.

7 Tips to Change Life-long Bad Eating Habits

2012-07-06T08:06:00Z

Changing bad eating habits you may have had all your life is tough sledding and many times overwhelming. Its hard to change something that you like to do--even if the change is for the better.

Some people are able to make major nutritional changes "cold turkey." Some of us need to take baby steps. More of us fall somewhere in between the two extremes.

Here's 7 pointers to improve your eating habits:

1. Add whole, natural foods to your menu that you like. You are more likely to stay with a menu loaded with foods you like. I am amazed at some of the "healthy menus" in some magazines. Do people really eat that stuff! Find whole, natural foods that you like and get rid of the foods that are bad for you (interpreted "adds fat to your body").

Whole, natural foods have one ingredient, such as fresh fruits and vegetables. And, they are many times nutritional and low-calorie.

2. If you eat a "cheat food" one day, its not the end of the world. Just get back on your menu track right away. If you stay with your nutrition program 90% of the time, you will do just fine.

3. A good tactic to use: challenge your accountability partner to "eat-no-bad-food days." That way, you keep each other in check. Never try to do an exercise and nutrition plan by yourself. Personal trainers, spouses and workout buddies are good accountability partners.

4. List in your food journal items you will not eat/or severely limit like: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, foods in a box/bag, ketchup, mayonnaise, etc.

5. Right next to that "bad food list," write down good food items you will replace them with like: oatmeal, almonds, walnuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, salad greens, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard, etc. Remember, make a list of foods you like. This replacement tactic works well.

6. Starvation tactics never work long-term. It just slows the fat burning process

Your body relies on the nutrients in food for fuel. When you starve yourself, it senses the downward shift in your caloric intake and kicks into starvation mode. When this happens, your metabolism will slow down and your body will hold on to stored fat in order to conserve energy.

Lean muscle mass needs more energy to function than fat. Basically, the more lean muscle you have, the more calories you’ll burn. If you continue to starve yourself, your body will feed on your lean muscle tissue and make it even harder for you to lose weight.

The weight lost from starvation diets almost always comes back. As soon as you start eating again, you’ll likely regain all of the weight you lost, plus a few extra pounds. In the end, you’ll wind up bigger than you were before you started starving.

7. You may need professional help with an eating disorder. Its no shame to seek help.

It’s not uncommon for extremely calorie-restrictive dieters to struggle with depression, anger, indifference, memory loss, poor concentration, hallucinations and mood swings. Starvation can also increase your chances of suffering with eating disorders like bulimia and anorexia.

Let The Diet Solution Program show you how a sensible diet plan for weight loss can work for you.

Mark Dilworth, BA, PES
fitnessBattle is a fitness community web site for those who want to stay healthy, lose weight or train more effectively.

Digital Stress and Your Brain

2012-07-01T05:05:00Z

Via: OnlineUniversities.com

Fitness Battle

7 Ways Pilates Tones Your Body

2012-06-28T09:53:00Z

Pilates is everywhere but many people don't fully understand what it is. Pilates can help flatten your stomach and tone your entire body.

Pilates was invented over 80 years ago by a German Immigrant to the United States, Joseph Pilates. It was a technique originally developed for dancers to help with deep body conditioning and injury rehabilitation.

It involves a series of non-impact exercises designed to stretch, strengthen, and balance your body without adding bulk or stressing your joints. And, Pilates is not just for Hollywood stars.....you too can start to learn the basics of Pilates with the FREE DVD, "Pilates Made Easy!"

Have you ever Rolled Like A Ball, performed The Frog, The Corkscrew or The Seal? Sounds like the fun games that kids play doesn't it? Actually these are just a few of the classic movements you'll learn with Pilates Made Easy. And YES.…exercise can be fun WHILE helping you to sculpt the lean body you have been dreaming about.

How Can Pilates Improve Your Health and Fitness Levels

Pilates is different from other traditional forms of exercise because it:

1. Creates longer, leaner muscles versus bulky muscles that can be obtained from traditional weight training.

2. Improves postural problems and helps strengthen the back, not stress the back like many other forms of exercise.

3. Increases core strength and stability allowing you to make more progress flattening your tummy and midsection.

4. Helps prevent injury by building strength equally throughout your body, not focusing on one single area.

5. Heightens body awareness, which teaches you how to engage each muscle group, allowing you to get more out of each and every workout.

6. It is easy on your joints because there is NO impact versus the impact of many aerobic classes and other high impact forms of exercise.

7. It improves performance in sports, dance and other activities by balancing the strength in your entire body, especially your core area (abs, low back, hips and butt). It improves balance, coordination and circulation which improves your overall health and quality of life.

Don't miss out. You have nothing to lose except fat, inches and that extra weight that you have been trying to lose. Get your FREE Pilates Made Easy DVD now!

Mark Dilworth, BA, PES

fitnessBattle is a fitness community web site for those who want to stay healthy, lose weight or train more effectively.

Your Fitness is simply down to a frame of mind

2012-05-17T14:58:00Z

Whenever any one of us in the world makes that initial decision to start a new workout or weight loss programme, undoubtedly at some point there will be a drive to find a way for this new fad to fit into our current lifestyle. We all have to work. We all have to get enough sleep, right? So, there are only so many hours in each week that we can devote to this little endeavour of ours.

That said, only a small minority of us fully realise that it is our current lifestyle that has got us into the shape we are in now. That setting aside 3 hours a week is not going to be enough to get those abs we wish we had when we look in the mirror. Fully appreciating and more importantly, accepting this, is the first step to changing your mindset.

Re-training yourself has to come from many different angles all at once.

Take me for example, i never ate breakfast. A 9am coffee at my desk used to keep me going until half ten, at which point i'd volunteer for the tea-run and cheekily have a look at the canteen whilst i was there. i had to re-train myself right at the beginning. Nowadays, the first thing i do when i wake up is drink a glass of water. I refill the glass with some juice & stick on the kettle and make a short, sharp shot of coffee for myself. At a bare minimum i also force myself to eat some cereal. If i have the time i get some eggs on the go, or even make a fruit smoothie, or both. Breakfast is key to fueling the rest of my day. Believe you me, it is THE best weapon to prevent your energy levels dipping in the mid-afternoon.

Having had my brekkie, my food intake throughout the day became a lot easier to manage, whilst my 24-7 tiredness and sleepless nights became a lot less noticeable. Long-gone are the days of my lunch plate looking like a mountain of food. Now I try and snack every 3 hours. That is not to say that i don't still feel hungry at the end of each snack. I know i could keep on eating. But i have learnt to know my body needs to keep going throughout the day & therefore not only have the time, but the energy to fit more into my day.

Looking good naked was my number 1 priority however. Simply eating healthy and sensibly was not going to get me there alone. So, setting aside time for the gym to work on my muscles & abs is of course a necessary evil.

What i am currently in the process of trying to teach myself is that it isn't enough to whip out 100 crunches and call it a day. You need to be thinking all day about your abs, your posture, your activities in a way that will keep your mid-section working all day.

So for example, while i'm sitting at my desk right now this minute; i have to keep telling myself to uncross my legs, sit up straight & suck in my stomach. Or even when i am standing in line somewhere, think about what my stomach is doing. Is it just sitting there relaxed? Are my shoulders hunched over as always?

If you want to truly focus on an area like your mid-section you can certainly multi-task some extra work for them throughout your day. You just have to practice. Pretty soon you will do it without even thinking about it. That's when you start to see true change!

A Functional Difference

2012-05-09T00:53:59Z

Functional training is a term that’s being thrown around just about everywhere these days in the fitness world, just like food companies love to stamp “natural” or “vitamin fortified” on just about everything to try and make us believe it’s healthy for us, all sort of differing types of training and pieces of equipment are advertised as “functional” which, more often than not might not necessarily be the truth. So what is truly functional training and why do you need it? Read on to learn what could change the way your workouts forever.

Functional training is basically defined as performing exercises in the gym that have a high carryover to your everyday life or sport of choice. Most people today whether a home mom who has never lifted weights in her life or a construction worker who does heavy lifting all day, have this idea when they walk into the gym for the first time they should be doing bodybuiding type exercises. By this I mean trying to isolate specific muscle groups and doing the majority of their exercises laying or sitting on benches or locked into a certain piece of equipment or plane of motion. Though I feel that these types of exercises have some uses in the fitness world one needs to take a closer look at their goals and lifestyle before they just start blindly training like this more or less just because “everyone else is doing it”. The problem with this isolation training and always doing exercises from a fixed position is that this is not how our body works the other 23 hours or so that we are not in the gym that day. Think of some major bodybuilding exercises, the bench press, seated shoulder press, incline presses, seated rows, etc. now try and think of one time during the day where you performed the same motions. When did you lay down on your back before you pressed something? Or sat down before you pulled something toward you..something tells me not very often. This is where functional training comes in. Functional training is doing exercises, primarily from your feet, where your whole body has to work together to complete the movement…the way it was meant to be from the beginning, when there was no hammer strength equipment or incline benches and smith machines. It is necessary to include moves like this in your workout as it trains your whole body to work together whereas many bodybuilding type movements do not. People who do solely bodybuilding moves may add size and look strong but have spent so much time isolating that their body no longer knows how to work together as a unit, which almost guarantees a disfunctional core and stabilizer muscles which can lead to injury and perhaps lifelong problems. Training in the gym is supposed to make us healthier and to perform better in everyday life but why is it that so often that is not the case? I’m convinced a major reason is that the majority of exercises done in the gym don’t mirror anything we actually do in every day life. So here’s some tips for you…

1) Make sure you have some full body, unsupported moves in each workout, exercises like squats, lunges, deadlifts, pushups, inverted rows, standing single arm cable rows and presses are all a good place to start , beginners should always have an experienced trainer watching them to ensure proper form and to progress or regress the exercise as necessary to suit their level of fitness. Too much too soon is a top reason for injury in the gym.

2) Limit exercises done on the smith machine or any other machine where the plane of movement is locked in place, there is much more carryover to real life scenario’s in doing the free squat as compared to the smith squat, and a much greater benefit from having to use the stabilizer muscles. People who continually do presses on the smith machine are asking for injury.

3) Don’t let the exercise ball in the corner collect dust, hardcore bodybuilder’s are ashamed to even look at one but only if they knew how much they could benefit from using them. Think pushups are easy? Plunk your feet up on the ball and start doing some pushups, feel the difference when core stability comes into play. Think you’re real tough? Put your hands on the ball and try to do some pushups..you’ll quickly find out how much you can change an exercise with an exercise ball, and thus your core and stabilizing muscles, in play. This is just one example, many exercises can be made much more effective and challenging by simply adding an exercise ball to the movement.

My final thoughts..focus on improving function in the gym more than just doing whatever to add muscle or “tone”. Focusing on improving your function through using full body exercises with the core stabilizers firing will not only help get you that muscle (substitute tone or shape here for you ladies out there) when done properly and thus the body you’ve always wanted, but your liklihood for injury in and out of the gym will go down and everyday life will become easier. This is what the gym is supposed to do. The same can’t be said when focusing on muscle for just the sake of adding muscle (again..substitute tone here for the ladies, I know it makes you feel better) almost exclusively having those big or toned muscles that no longer know how to work together from repeatedly being trained in isolation and a core that only knows how to do crunches will lead to injury and though it might garner some attention on the outside, it will help very little in the activites of daily life or your sport of choice.

The Truth About Abs

2012-05-09T00:52:26Z

So you want abs do you? You all know what I’m talking about, that rippling washboard looking thing that according to the magazines is guaranteed to somehow get you a job making 6 figures, that Benz you’ve always wanted in your driveway and just about everything else in between. Maybe this is why I see people hammering out crunches from every which direction and tossing their legs all over trying to get that full package. Or perhaps some people are just trying to build that killer physique, and of course, need some killer abs to go with it. I can respect that and have no problem with people pursuing such a goal, but I do have a problem with how it’s usually pursued. Many people need to change the way they think, here are some truths that could change the way you look at ab training forever.

Truth #1 Crunches and leg raises won’t make your abs pop out

When people first start thinking about ab development, the most popular thing to do is lay down the mat and start pounding out crunches and leg raises. While both exercises have their place they will do nothing, repeat..nothing, for making your abs show more. They will give you more ab strength when done properly, which is generally a good thing, but most of the time they’re not done properly, leg raises especially. I would say that the majority of the people I see doing leg raises shouldn’t be doing them at all. Your abs cannot lift your legs, it is physically impossible because your ab muscles don’t attach to your legs, they run from the bottom of your pelvis to your middle ribs..so what muscles actually conract in order to raise your legs? That would be your hip flexors. The vast majority of people turn leg raises into a hip flexor exercise, not an ab exercise, simply because they lack the strength or the knowledge to do them properly. Your abs do work as a stabilizer in leg raises when done properly (thus the burning sensation) but are not the prime mover of the exercise. Crunches from the floor are rather useless in my opinion as you only work your abs through a partial range of motion, you will get much more bang for your buck doing them on an exercise ball, going into a full stretch with each rep. Either way, no matter how much you do either exercise, they’re not going to make your abs pop out.

Truth #2 Abdominals aren’t your only core muscle

Our midsections consist of much more than just our abs, all have varying functions and all are equally important, overtraining your abs and not training the rest of your core muscles will lead to nothing more than poor posture, a disfunctional core, and eventually..injury. Some other major core muscles are your external and internal obliques, used primarily in rotational movements and your erector spinae which runs all the way from your lower back to the base of your skull..now that is one huge and important muscle and yet who is training it..very few. A strong, functional core will take you a lot farther in life than a dysfunctional overdeveloped set of abs so if you aren’t already, add some rotational and low back movements to your workout.

Truth #3 Abs are made in the kitchen, not the gym

Diet, diet, diet..that is the truth about abs, and I don’t mean for you to go buy the newest fad diet book and starve yourself when I say “diet”, quite the opposite really. I’m simply saying that if you want your abs to show, consistent proper nutrition and eating habits is the way there, no buts about it. Every human being who has ever set foot on earth has been blessed with a totally ripped, shredded, washboard in their mid section that could have the weeks laundry coming out looking like new no problem..it’s just a matter of whether we can see it or not. Exercise and resistance training are important yes, and I mean all resistance training not just core training, but without proper diet those abs will not be coming out to play anytime soon.

Truth #4 Men and women, equal but different

There are some obvious differences between how men and women are built..but one that not everyone knows about is that women are meant to carry more body fat than men are, plain and simple. It has to do with child bearing and such and because of it, women have to work much harder to get those abs to show than men do. I know, I know all you women out there right now thinking, “so not fair” and it isn’t fair but it is the way it is. Men can cut down to as low as 3% body fat or so and still be ok, but if women can somehow get their bodyfat to dip below 12% or so some bad things start happening such as loss of bone density and not having their period as the body goes into “emergency” mode. I’m sure some women are thinking, “awesome, I need to try this” but trust me, though I can’t speak from experience..so not worth it. But don’t despair all you women out there, that six pack can still be achieved in a totally healthy way, I’m just getting it out there that it’s a harder and longer journey for most women than it is for men.

So there you have it, if you’re on the quest for that shredded sixer, evaluate your diet and training methods, are you blasting out non stop crunches and all over the map when it comes to your eating habits? Because that’s never going to get you there. Train your whole core, not just your abs, focus on full body, functional movements in the gym, stay active, get that nutrition where it should be and just wait and see what can happen.

What Do You See in the Mirror?

2009-02-25T01:10:00Z

When you look in the mirror, what do you see? Do your eyes go immediately to any perceived flaws and weaknesses, say crow's feet, wrinkles, funny nose or crooked tooth? Or, in a full-length mirror, do your eyes settle on unwanted fat pads, real or imagined physical disproportions, and other such undesirables? This is very common human response and a tremendous source of unhappiness and discontent. But it's a case of seeing the glass half-empty. From an early age, we've been taught to believe in lack and limitation. Starting in early childhood, your knowledge of the world becomes about what you cannot, and must not, do, as opposed to what is possible. Impressionable children are introduced to a finite, limited universe, full of lack and the fear of there not being enough for everyone, including themselves. This gets applied to our bodies and their potential.

The western medical model is based upon a germ theory of disease, suggesting there are dangerous marauders out there trying to get at you and there's nothing you can do about it but remain ever vigilant and defensive. People, in turn, feel helpless when it comes to controlling their own health and bodies in such a fearful setting and the standard of medical care supports their fears.

I believe you create your own existence with your own mind and as long as you have this ability, why not create something beautiful? Through a belief system in a universal source, you can create glowing health and well-being, both physical and mental. You can mold your body, first in the mind's eye, then manifested into flesh.

I became acutely aware of this many years ago, when serving in the armed forces. There was a sergeant in our unit, a black guy, with one of the single most chiseled and awe-inspiring physiques I'd ever seen. Even with crappy army food, and little opportunity for decent workouts, this guy maintained a fat-free, lean, incredibly muscular and chiseled physique. One night I asked him how he kept himself in such great condition, since I'd never actually seen him work out. He replied that every night, before he went to bed, he'd see his body in his mind's eye, exactly the way he wanted it to be. He'd take a mental scan and visualize himself as physical perfection. He further used the same technique for any ailments or health problems that might crop up. Indeed, I never saw him sick or with a cold, although others around him were perpetually coughing, sneezing or even bed-bound with the flu. This guy was able to transcend what other people consider normal, by controlling his subconscious mind.

Now many years later, after studying the techniques of mind science, I understand that everyone has the power to control their circumstances, including their health, through the power of the mind. I say it's science because there's a formula which can, if used properly, repeatedly produce the same results. One of the main principles requires never focusing on negative circumstances. Another tenet is that just because someone believes something doesn't mean it's real! So much of the world is illusory. Things aren't what they seem.

The same idea can be used with finance, relationships and living situations. Since this blog is geared towards fitness and health, I'll describe an effective technique for improving your health, well-being and physical beauty. These techniques have worked well for me and others. Caveat: you must have faith in the invisible laws of the universe to experience success.

1. When looking in a mirror, whether full-length, bathroom or plate glass window, NEVER allow your eyes to focus on any one thing. Take in the whole image and if anything, allow your attention to remain on something you find pleasing.

2. If you DO find yourself dwelling on something in a negative way, quickly dismiss it and chase it with a positive statement or affirmation. For example, if your eyes glance upon a roll of unwanted flesh in the mid-section, and you begin to generate a feeling of loathing, upset or disappointment, before the self-condemnation begins to accumulate, quickly dismiss the situation by claiming that no such thing exists in your world and further, that only physical perfection can manifest in same. Claim the perfect condition by saying, my waist is muscular, fat-free and perfectly proportioned in every way--or words to such effect. In this way, you are already programming the subconscious mind by exchanging negative thoughts for positive. You see, a person who believes in fatness and ugliness, will allow the habits of the fat and ugly, such as overeating and sloth. When you commence programming your mind with thoughts of beauty and perfection, you'll automatically begin to go about doing those things that create same. At nighttime, in the moments before falling asleep, the subconscious is most open to programming. At this time, take a mental inventory of the body and see it as perfect. Do not worry about its present condition. It's a known fact the body completely changes every cell within every seven year. Some cells reinvent themselves more often, for example, taste buds regenerate every 10 days. All change takes time; there are laws of the physical world at work here. Realize that it was negative programming which created the imbalance and poor body in the first place and the same mental faculties can be used to correct the situation. So, as you're laying in bed before the nightly slumber, image the perfect body and--this is very important--generate deep feelings of gratitude and joy as if what you desire has already been accomplished. In reality, time is a mere illusion and everything happens in the now.

3. If your mind is weak and you have trouble imaging your body, don't worry, like the body, the mind will strengthen. In the mean time, here is a technique that can assist you in bridging the gap while you build your mental equivalent. Look through a fitness magazine and pick out the physique of an athlete, model, actor upon whom you'd really like to model yourself. This person, of course, should have a similar bone structure and proportions as you. Visualize this image in your mind's eye. Make copies of this image and place them around your home on the bedroom, bathroom mirrors and refrigerator. You may choose top put one on the car dashboard. Put this image on your desktop. Gaze on it for a few moment and closing your eyes, see this image as if looking at this person from a distance, then switch the point of view so that you're looking at the body as if it's your own body and through your eyes, so that the arm in the image is your arm, the leg your leg, not a third person. I myself have a picture of Gerard Butler from the 300, looking totally buffed and ripped. I'm able to see myself in the mind, but I still value certain outside images. You can also imagine yourself eating perfectly and training with intensity. The mind is extremely powerful and will create what it is you focus upon. The life you have right now; the partner you're with or without; the circumstances in which you live; the money you hold in the bank; the body you inhabit are all a consequence of the focus you hold in the mind, whether you are aware of it or not. By increasing your awareness of this fabulous tool, you can program and use it to make your wildest dreams come true.
If you're used to this blog covering one-arm push-ups and swinging kettlebells (and that's all very important!) I want to remind you that the most important implement in your fitness arsenal is your higher mind power and how it connects you to the universal laws.

You are all invited to join me in my own quest for superior living and health at my upcoming workshops and certifications--I'm visualizing you there, now!

My body weight certification is popular with professionals and non-professionals alike. Body weight exercise seems so simple, does it not? But the reality is that for most people, they are the hardest and most demanding exercises. Many people simply give up trying to do chin-ups and pull-ups. But it's simply a matter of someone showing and teaching how to get the most out of these magnificent bodies of ours. Read here about one participant's experience.

Best,
Steve

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Ask Coach!!!
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Q: ...I have your videos and I love them but I have a problem: I moved to a new house and I work out in my basement which has a low ceiling. I like to do Bottoms-Up Military Presses and I'm not able to do these now. Is it safe to press off your knees or your butt?

A: The solution is simple: sit on a narrow bench and do seated Cleans and Military Presses.
Even regular Cleans, done seated, have a tremendous effect on the upper neck and traps. They were favored by the old Russian KB lifters.

Expect these to be a great deal harder than from standing.

Q: I'm interested in the Push-Up Board; I've been having trouble with push-ups lately. It seems my inside left elbow gets puffy and inflamed. Could the Push-Up Board keep this from happening?

A: The push-up is a very natural movement and should cause neither pain, inflammation nor irritation. What's most likely happening is that you're flaring your elbows out to the side and misaligning your hands.

While I can't promise the Push-Up Board will correct your personal misalignments, it certainly won't hurt. The instructional DVD for the board will assist you with proper alignment; it's fully explained and demonstrated and should go a long way toward getting you doing pain-free push-ups.

Another explanation is if you're excessively overweight--if you're really heavy--your upper arms may not be capable of supporting the body weight. If that's the case, you'll also need to lose a few pounds.