Real Weightloss and Fitness 4 Real People

You've reached your goal weight...Now, how do you maintain without gaining it back?

2010-08-10T18:14:00.000-04:00

It's been months, years, or weeks, if you're one of the more fortunate ones...you've finally reached your goal weightloss. First, let me congradulate you. Job well done!
Now, the next decision is what to do to keep that weight from sneaking back up on you, after all that hard work.

Here are some tips that may be helpful in keeping that weight from coming back:

- Keep a check on your daily eating habits. If you want to keep a healthy weight, you have to fight those old habits, that caused you to gain in the first place and caused your weight to swing back and forth. This is the road to h-e-a-r-t-a-t-t-a-c-k. Avoid overeating and binge eating. To help you with this, don't place what you just cooked on the table, place a reasonable serving on your plate and put the excess in the fridge, so you won't be tempted to go back for seconds. Also, try eating at a slower pace, laying your fork down after every bite. Eating slower helps your brain detect when your stomach is full. It's OK to have a "cheat day" but make it only ONE day per week. Avoid excessive alcohol and smoking as well. These are both harmful to your body and can also be a big factor in your weight maintenance.

- Be consistent. If you have been on a diet, you already know how hard it was to reach that goal. You probably know the calories and fat percentages in a weeks worth of groceries by now. It's going to take a certain amount of willpower to stick with it, but remember, "It's easier to put on than to take off".
Don't stray too far when you are tempted.

- Being healthy is a lifestyle change and a lifestyle choice. We don't just decide to drop 20lbs and then go back to what we were doing before. Adopt a healthy lifestyle and refuse to let it go. Maintaining a healthy weight means making healthy lifestyle choices daily, as well. Stick with your regular exercise regimen and make up your mind that you will choose to go with healthier food choices from now on.

- Make conscious decisions each day when it comes to making healthy food choices. If you are going for a meal out, plan ahead and be creative with your food choices. Share a large plate with your friend or spouse. Drink water instead of sweetened tea or soda. This will save you money, plus you can still eat the foods you love. Most restaurants have a "healthy choice" selection on the menu.

- Don't skip meals, especially breakfast. Go to bad earlier so it won't be so hard to roll out in the morning. You'll have time to eat, exercise and pack a healthy lunch for work. Maintaining a healthy weight will still require that "eye of the tiger" discipline you had during your weightloss journey. You're a warrior now, don't ever forget it!

- Always drink plenty of water. The average person needs about 1 gallon per day. Drink a glass of water 15 minutes before each meal. This will not only help you hydrate your body and keep your body from retaining too much water weight, but it also helps give you a "fuller" feeling to help you keep from overeating.

- If you can't find time for exercise...MAKE time for exercise. In this busy world, it's too easy to make excuses. If you have to skip a day because of work, or an unforseen cirmcumstance, make up for it the next day. Just don't quit. As our bodies age, the more sedentary our lifestyles become and the harder it will be to decide to keep on working out. Don't let that negative voice inside your head win. You can fight this off by determining each day that you're gonna move that body. Get that heart rate up and exercise!

Maintaining a healthy weight, after you have worked so hard to lose it, just makes sense! I've seen too many people work so very hard to get into shape and and blow it all in a few months time. Be determined NOT to be one of those people.

HIIT for greater weightloss results!

2010-08-06T13:53:00.000-04:00

I've recently added HIIT to my workouts and can already see amazing results. HIIT can be used especially, to get you over a plateau. Doing hours of cardio, week after week gets very taxing and the bad part is, your body gets used to the workload, adapts and your workout goes stale.

What is HIIT Training?

HIIT stands for High Intensity Interval Training. HIIT workouts are usually split into two interval periods of work and recovery. For example, a 60 second sprint would be the work and a 2 minute walk would be the recovery interval. These intervals are then repeated (the number of times depends on your goal, fitness level and the length of your intervals) until the end of your HIIT session.

How effective is HIIT?

HIIT training is extremely effective at increasing your fitness level quickly and helps you to lose weight faster. Studies show that your metabolism is raised for 12-48 hours after a HIIT session and this is where more of its fat loss benefits come from. This process is known as Excess Post Exercise Oxygen Consumption.

Where and With What Equipment Can You Do HIIT Training?

Pretty much anything and everything! You can do intervals on the treadmill, bike, rowing machine, etc. Use it on your road runs, with weights, with your bodyweight, up and down stairs - the options are endless!

What are the cons to HIIT training?

HIIT really takes you to some place way outside of your comfort zone, which many of us aren't used to. The first thing we want to do when we step out of that zone is go back in where we feel most comfortable. My advice is to go into it slowly, maybe just start off with 1-2 sessions per week. Do short intervals if you havn't done them before and get used to the intensity. You want to be working at about an 8 out of 10 intensity during your work intervals (where 10 out of 10 feels like your heart is about to explode!). Then gradually progress to longer workouts when your body adapts.

HIIT or Low Intensity Cardio?

When performing low intensity cardio workouts, a greater percentage of the total calories burned will be from fat. However, if we look at the bigger picture, this is not the best option for fat loss. The reason is that although a bigger percentage of fat is burned with low intensity cardio, you're likely to burn more calories in total (and usually in less time) if you were doing High Intensity Interval Training. This means the percentage of fat burned was less, yes...BUT the total amount of fat calories burned is maximized with HIIT.

With HIIT you also get that 'afterburn' effect (ie.Excess Post Exercise Oxygen Consumption) that keeps your metabolism raised long after the end of your workout. This, in my opinion, is a definite plus and makes HIIT the ultimate fat-burning cardio. This isn't for the light-hearted though and of course it isn't for everyone. If you're looking for something a little more exciting, I recommend you give it a try.

Let me know what you think.

My quest to lose 10lbs and get more ripped...(revised Superset plan)

2010-08-06T00:10:00.002-04:00

My Current Workout Plan:

Goal: Gain more "ripped" muscle tone, lose 10 lbs body fat.

4 weeks total. Then switch workout.

The foundation of this is basically "The Rocks" workout routine. I admire Dwayne Johnson, aka The Rock, a lot more since he quit the wrestling, started acting and went from the bulky, kinda bloated, power lifting look at 265lbs to the more cut up look at 235lbs. This is pretty much where I like to stay, in the 225-230lb range. I hate that freaky-huge, steroid-induced look, the modern bodybuilders have resorted to these days.

This is a very intense workout, with very little rest between sets, 30 seconds. I promise, your clothes will be soaked with sweat when you finish this relatively short workout routine. I revised it to fit my own personal needs. Feel free to add or subtract what works best for you. Remember to keep moving.

Time: 15 min. cardio + 45 min. strength training = 1hr.

SUPERSET STYLE

*Note: Abs- everyday, your choice. Do different movements each workout. Switch it up.*

Day 1:

Resistance training: 3 sets, 8-10 reps, 30-second rest periods

Chest-

Bench press

Dumbell Fly

Back-

Lat Pulldowns (cable or machine)

Seated Lat Row (cable or machine)

Biceps-

Lying Bicep Curl

Standing Bicep Curl

Concentration Curl

Calves-

Seated (Straight Leg) Calf Raise

.

Day 2: Resistance training: 3 sets, 8-10 reps, 30-second rest periods

Quads

Leg Press

Dumbell Lunges

Hamstrings-

Lying (Prone) Leg Curl

Seated Leg Curl

Shoulders-

Reverse Fly

Seated Shoulder Press (bar or machine)

Shrugs

Triceps-

Cable Tricep

Lying Tricep Extensions

Triceps Kickback

Day 3: Cardio- 20 minutes on treadmill HIIT Style. (High Intensity Interval Training = exam. Walk at moderate pace 1min. then switch to running 1min. fast as possible. Repeat this for 20 minutes total.)
-10 min. of crunches to failure off swiss ball = approx. 4-5 sets w/30 sec. of rest between sets.
-Forearm workout: 15-20 reps x 3. Go home and shower.

Day 4: Resistance training: 3 sets, 8-10 reps, 30-second rest periods

Chest-

Flat bench dumbell press

Chest Fly (machine)

Incline Press (machine or bench)

Back-

Dumbell Lawnmower Pulls

Machine Row

Biceps-

Lying Bicep Cable Curl w/straight bar

Alternate Bicep Curl (dumbells)

Preacher Curl

Calves-

Seated (Straight Leg) Calf Raise

.

Day 5: Resistance training: 3 sets, 8-10 reps, 30-second rest periods

Quads-

Leg Press or V Squat

Seated Leg Extensions

Hamstrings-

Lying (Prone) Leg Curl

Shoulders-

Reverse Fly (machine)

Seated Shoulder Press (dumbells)

Lying Shoulder Pullover

Triceps-

French Press or close-grip skull crushers

Seated Tricep Extensions (machine)

Triceps Kickback (dumbells)

Day 6: 30 minutes cardio of choice.

Day 7: Rest

MyFitnessPal - Free Calorie Counter

IT WORKS... All-Natural Supplement/Weightloss products that work miracles!

2009-11-27T11:34:00.000-05:00

OK, you know from recent blogs, I try just about any new supplement/weightloss pill that comes across the pike, that has decent user reviews of course, say at least 3 out of 5 stars. I'm the type of person that takes company sales hype with a grain of salt and usually go into it with the mindset that I'm going to try it myself and expose the snake-oil sales reps. I've literally wasted 100's if not 1000's of dollars on useless pills and potions, only finding a select few, so far, that I would actually buy again. I want to tell you ahead of time that I'm not affilliated with this company I'm about to recommend, nor am I a distributor. I started this blog to relay useful information to real, no nonscense, everyday people like myself. So here's how I ran across this company.
My wife was invited to a house party with some ladies she attends church with to try this "new" miracle fat reducing product. It was said to be able to produce noticable results, via a patch on the mid section in only 45 minutes. OK, total BS, was my first thought. It's a wrap that gets rid of water weight temporarily, theres millions of them out there. Anyways, she comes home, excited of course that she lost 1 1/2 inches from her waistline, so I'm like, alright give it a day or two, it's coming back. Well, over the next 3 days, she actually lost another 1/2 inch. That was almost two months ago. It's still gone. Alright, now I'm intrigued. The company is out of Canada, called simply, "IT WORKS". I immediately started researching their complete product line, which I thought was impressive, because they focus on "all natural" ingredients, which is a major plus in my book. Right now, I'm trying to just maintain, my weight, stay focused in the gym and keep my energy levels up, so I had my wife contact this lady from the party, who is a distributor and order me the supplements called, "New You" a natural growth hormone stimulator, we all know the the benefits of that; more restful sleep, more endurance, better memory, etc. Then "Greens" a citrus-tasting green powder that you mix with water and it provides 8 servings of vegetables/fruits in one little 1/2 teaspoon. All the green veggies are packed full of antioxidants you know, cancer fighters, immunity boosters. Then lastly, "It's Vital" an advanced type multi vitamin is the only way I know to explain it.

The Results
I've been on all of these supplements for 3 weeks and so far I'm blown away! I've never, repeat, never, taken anything like this. I'm honestly sleeping better, 7-8 hours deep sleep. I've never been able to sleep more than 5 hours straight since my 20's. I'm waking rested, with more energy. I can work out harder and longer. All my lifts have went up at least 20 lbs. I look more cut up than I did before, especially abs. The bathroom visits are more regular, sorry, I know its gross but it is helpful. People have actually been asking what I've put on my face to look younger. What? Did I mention that I lost 10 lbs, without eating any less? I'm sold. I will continue to try more of these supplements when I finish these. Out of 5 stars, I rate what I have tried so far 5 stars.

I recommend to research these products at the very least. Here's the sight we order from: http://athinnerwaist.itworks.net/

What is your bodyfat percentage?

2009-10-24T17:46:00.002-04:00

Send me your stats:

-body weight
-measurements(wrists, waist at navel, hips, forearms)
-male or female?

I will figure your bodyfat percentage for you, for free of course!

Sore Muscles? Aid, advice, prevention...

2009-10-24T17:34:00.000-04:00

Why Do Your Muscles Become Sore?
Whenever you engage in an unusual level of physical activity, whether lifting weights, going for a jog, or simply moving a heavy piece of furniture you create microscopic tears in your muscle tissue. Don’t worry, this is normal, then your body rebuilds the damaged muscle it grows back bigger and stronger. This is the same mechanism that athletes and bodybuilders use to become faster, bigger and stronger. As a general rule, the more you exert yourself, the more microscopic tears you create, and the more soreness you feel later on as the muscles are being repaired by your body. The soreness itself is a result of both the damage to the muscles, and chemical waste products produced by the muscles during use called lactic acid.

Different Types of Muscle Soreness
If you have sore muscles and are wondering what to do, the first thing you should do is determine the cause of the soreness. Is it normal post-workout soreness or does it feel much worse than that?

Normal, Post-Workout Muscle Soreness
People who work out on a regular basis will probably describe this type of muscle pain as good. Many even enjoy it as a sign that they’ve pushed themselves hard enough to see a benefit from their exercise. Normal muscle soreness manifests itself as a dull but localized pain in the worked muscles that doesn’t limit range of motion but may be accompanied by tightness and temporary loss of strength. It can appear right after your workout, or several hours after your workout (Delayed Onset Muscle Soreness).

Treatment
You can reduce some of the discomfort by stretching the sore muscles often to keep them from tightening up along with light cardio training to get the blood and lymphatic systems moving (to assist flushing of remaining waste products like lactic acid). Products such as ibuprophen can help relieve the pain, but it has been argued that they may also limit muscle gain.

Strained or Overexerted Muscle Soreness
This happens when you push too hard, too fast and is most common in people who are just beginning a workout program and overdo it on the first few trips to the gym. The symptoms are the same as in normal, post-workout soreness but with the addition of tenderness in the area of the strained muscle and painful tightness which may limit your range of motion.

Treatment
If the pain is severe, see your doctor. If it’s tolerable, try not to use the muscle and each day you should notice an increased range of non-painful motion. Stretching may help depending on the extent of the strain. If the soreness turns into pain as you stretch, stop and just give that muscle some time to heal. Anti inflammatory medication such as ibuprophen can lessen the immediate pain, but may arguably lessen your muscle gain.

Pulled or Torn Muscles
This usually happens because a muscle was not fully prepared for exertion or incapable of handling the demanded exertion and is exactly what the title implies. Depending on the amount of overexertion, a muscle can be partially or completely torn. A small tear will result in a sharp pain in the effected muscle followed by a similar pain whenever the muscle is called into use. Severe strains cause swelling as blood pools around the injured muscle to protect it and provide some damage control. A larger, or complete tear will be extremely painful and may result in an inability to use the muscle at all.

Treatment
If you suspect a severely strained or torn muscle, stop exercising, ice the area, and go and see your physician immediately. Continued use of the damaged muscle will only increase the damage and extend healing time. Do NOT apply heat as this will increase the blood flow and swelling, if the area does begin to swell, wrap it snugly with an ACE bandage and keep it elevated until your doctor can examine it.

Preventing Sore Muscles
If you work out, you’re going to experience muscle soreness... if you did it right. You can however, reduce your chances of strains, pulls and tears.

Here's some very helpful advice:
-Gently stretch each muscle group for at least 60 seconds before and after your workouts
-Begin and end every workout with a light load.
-If you’re about to run, start with fast walking.
-If you’re about to lift weights, do a couple of light sets.
-Hydrate. Drink lots of water.
-If weight training, stretch the targeted muscles between sets.
-Finish every workout with 10-15 minutes of light cardio. This gets the blood and lymphatic system flowing and will help eliminate waste products built up from the workout
-Get a massage
-Ice the worked muscle group immediately after especially hard workouts.

Xenadrine Review

2009-10-24T17:05:00.000-04:00

Xenadrine
6 Week Fat Loss Review

Xenadrine is now the most popular weight-loss product currently available, it is also may be one of the most effective.

This fact is supported by a clinical trial that has documented Xenadrine's phenomenal fat-burning/muscle sparing effects. In a double-blind study conducted by a leading independent clinical testing laboratory, Xenadrine was shown to promote an extraordinary 17 times greater reduction of bodyfat percentage than an identical group of subjects who used a placebo.

No other product of its kind has ever been clinically shown to yield such remarkable fat-loss results. Xenadrine also helped test subjects preserve their lean muscle mass while achieving this remarkable weight-loss. Xenadrine is the first and only thermogenic diet product that has been clinically proven through a double-blind placebo controlled study to stimulate rapid and dramatic fat-loss while sparing lean muscle.

The results of this clinical study were so impressive, they were accepted for presentation at the annual scientific conference of the North American Association For The Study of Obesity and for publication in the prestigious scientific journal Obesity Research. Never before has a natural dietary supplement been found to stimulate fat-loss at this extraordinary level.

Xenadrine works...we now know that. But what's the best way to use the product to accelerate fat loss over the next few weeks? Many people have had great success and minimized side-effects by implementing the following:

6- Week Xenadrine fatloss cycle
WEEK 1: Take 1 capsule in the morning and 1 capsule in the mid-afternoon.
WEEK 2: Take 2 capsules in the morning and 1 capsule in the mid-afternoon.
WEEK 3: Take 2 capsules in the morning and 2 capsules in the mid-afternoon.
WEEK 4: Take 2 capsules in the morning and 2 capsules in the mid-afternoon.
WEEK 5: Take 2 capsules in the morning and 2 capsules in the mid-afternoon.
WEEK 6: Take 1 capsule in the morning and 1 capsule in the mid-afternoon.

Note: For best results, always take one of your doses 30 minutes prior to exercise if possible.

Because it is tapered, the Xenadrine Program allows your body to adjust to the initial intake of the supplements and then to gradually ease your system off the fat-burning cycle.

If looking for a quick and effective way to burn off some excess fat, I'd say give the Xenadrine six-week program a shot and see if it works for you.

*Obvious Warning: Consult your healthcare professional before starting any supplement program.

HGH - Natural Human Growth Hormone Review

2009-10-24T16:51:00.000-04:00

GETTING LEAN AND STRONG WITH NATURAL HGH

Oral growth hormone stimulators continue to gain popularity among people looking to get
lean, maintain muscle and reduce overall body fat. These natural products continue to be among the hottest supplements on the market.

HGH precursors are being used to ward off many of the undesirable effects of the aging process.

Here’s quick glimpse into what we know about Human Growth Hormone (HGH) and these natural HGH elevating supplements.

In addition to playing a role in our actual growth during our developing years, HGH also plays an important part in our metabolism as adults.

It’s likely that the decline of growth hormone levels in our body as we age is closely connected with many of the physical manifestations of getting old: hair loss or graying, wrinkling of the skin, loss of energy and increased fatigue, increase in body fat stores and loss of muscle mass, decreased sexual function, onset of certain diseases, etc.

Clinical Research clearly suggests that restoring levels of HGH in the body has numerous positive outcomes for both men and women. These likely include:

* overall decrease in body fat

* an increase in lean muscle mass

* restoration of hair loss and color

* decrease in LDL, the bad cholesterol

* increase in HDL, good cholesterol

* enhanced sexual function

* increased energy

* enhanced immune function

* thickening of skin

* improved sleep patterns

* mood elevation

These positive results are well-documented by the scientific literature:"Diminished secretion of growth hormone is responsible in part for the decrease oflean body mass, the expansion of adipose-tissue mass, and the thinning of the skin that occurs in old age." (New England Journal of Medicine, 1990; 323:1-6).

The same study found that administering GH resulted in a 8.8% increase in lean body mass (muscle) and a 14.2% decrease in adipose-tissue mass (fat) in the test subjects.

Natural hormone releasing supplements PRO HGH and Promino AM/PM two of the most popular, are most often taken orally in the form of effervescent tablets or powders. It’s believed that the effervescent nature of the product allows for more rapid and effective absorption. Once absorbed, these supplements act to stimulate the body to release GH and produce IGF-1.The early clinical evidence suggests that supplements which promote the release of the body’s own natural GH are safe with no known side-effects. This, of course, is one of the major advantages that these supplements have over the more costly and potentially dangerous use of prescription HGH injections.It’s theorized that these supplement may aid individuals in developing andmaintaining lean muscle mass, promoting fat loss, tightening skin, and fighting the effects of the aging process in general.

Intelligent Weight Loss - Dieting

2009-10-24T16:45:00.000-04:00

Intelligent Weight Loss is as Simple as 1, 2, 3 1. Focus your meals around lean sources of protein such as: white chicken and turkey meat, lean cuts of beef, egg
whites, tuna and other fish, etc.

2. Don't be afraid of all fats. We've been brainwashed into thinking that all forms of fat in the diet are unhealthy and can lead to excess bodyfat. This simply isn't true. In fact, your body needs fat in order to burn fat, otherwise it will shift into preservation mode and attempt to maintain existing fat stores. It's true that you should watch your intake of saturated fat, but taking in so-called 'good' fats (ie: those found in nuts, olive oil, flax seed, fish oils, etc.) can have a very positive
effect on weightloss and overall health.

3. Move your carbohydrate intake away from foods that spike a high insulin response in the body to foods that offer more quality fuel for long-lasting energy. To simplify, try to limit your intake of processed carbs like breads, pastas, refined sugar products, etc.; instead, eat more unprocessed carbs like fruits and vegetables. If it comes in a box (crackers, cereal, pasta, cookies), forget it or at least only eat it in moderation. In fact, if there's one thing you can do that will have a significant, positive, and lasting effect on your health and bodyfat percentages, it's shifting your carbohydrate intake away from processed foods and towards natural fruits and vegetables.

Achieving Muscular Fitness Part 1

2009-10-22T18:24:00.000-04:00

Some important facts to consider while designing a personal fitness and realistic muscle-building program. Everyone is different. What works for your friend may not work for you. Try different movements and adjust your methods to suit your own body type and goals. Not everyone wants to bench press 400lbs. Some people never will be able to, no matter what, but it's ok. Taking the first step into a fitness program and sticking with it is ALL that matters. The strength, the tone, the weightloss will come, I promise you. IF you refuse to quit.

Applying the Principles of Training for Muscular Fitness

Frequency:
Muscular strength: every other day (2-4 times per week)
Muscular endurance: every other day (3 days per week)

Intensity:
Muscular strength: High resistance – heavier weights
Muscular endurance: Low resistance – light weights

Time:
Muscular strength: 8-12 repetitions
Muscular endurance: 12-20 repetitions

Type:
Muscular strength and endurance: resistance type activity (free weights and weight machines)
Note: Exercises such as curl ups, crunches, pushups, pull-ups (no weights) can be performed daily.

Weight training helps you maintain strong bones and muscle as you age. It is a great way to improve your self image, help control your weight and enhance your performance in sports and other activities. Weight training is a lifetime activity – don’t ever stop.

*To develop muscular strength use heavy weights and low repetitions.
*To develop muscular endurance use light weights and high repetitions.

The three different methods of exercising your muscles:
1-isometric- exercise performed by the exertion of effort against a resistance that strengthens and tones the muscle without changing the length of the muscle fibers.
2-isotonic- of or involving muscular contraction in which the muscle remains under relatively constant tension while its length changes.
3-isokinetic- pertaining to the force of a human muscle that is applied during constant velocity of motion.

A variety of exercises can be performed with and without special equipment to develop muscular strength and endurance. Exam. P90X, kickboxing, jogging, fast walking, obstacle course, cross training, etc.

It is very important to follow safety precautions while weight training:
-warming up properly.
-starting at low weights.
-using correct body mechanics.
-breathe regularly, don't hold your breath.
-have a spotter present to help you lift safely, especially while using free weights.

*Never sacrifice correct technique while trying to lift heavy weights. If you can't perform the motion correctly, reduce the weight.

Note for MEN only: Why on earth would you ever need to use the inner and outer thigh machine in the gym? I see this all the time. It's as comical as it is pathetic. Sorry, I had to get that off my chest.

SUPER Weightloss Foods You Should Know About.

2009-10-16T11:11:00.000-04:00

Many foods, deemed as "fattening" in the past have now actually been proven to be just the opposite. SUPER foods even? Nutrients in the foods listed below have been proven to promote weightloss and retain muscle. Some of these will surprise you.

Steak
Beef may have a bit of a bad rep, but eating lean cuts may help you shed pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but less beef. The protein in steak helps you retain muscle mass during weight loss.

Eggs
Yes, yolks and all. They won't harm your heart and they help you trim inches. Eggs are an excellent source of protein and very filling, so you will actually eat less later in the day.

Kale
One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a good portion of iron and calcium. Spinach, is a milder-tasting option, with basically the same effect.

Oats
Unlike many other carbohydrates, oats, even instant, digest slowly, so they have little impact on your blood sugar. All oats are healthful, but the cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams of fiber per serving.

Lentils
Lentils are a proven belly flattener. They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the ab area.

Goji berries
These berries have a hunger-curbing edge over other fruits: 18 amino acids, which make them an excellent source of protein. They also have more beta-carotene than carrots. Only 35 calories per tablespoon.

Wild salmon
Good fish fats keep your heart healthy and shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity, which helps build muscle and decrease fat. We all know by now, if you've been paying attention... the more muscle you have, the more calories you burn.

Apples
An apple a day can keep weight gain at bay, says a study from Penn State University at University Park. Apples are high in fiber, 4 to 5 grams each, which makes them filling. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."

Buckwheat pasta
Buckwheat is high in fiber and, unlike most carbs, contains protein.

Blueberries
All berries are good for you, but the blue ones have the highest antioxidant level of all commonly eaten fruit, according to research from the USDA. They also have 3.6 grams of fiber per cup.

Almond butter
Adding this may lower bread's glycemic index (the measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate the slice only.

Pomegranates
The juice gets all the hype but pomegranate seeds deserve attention too. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.

Cayenne Peppers
Another reason to spice up your meals, you'll speed up your metabolism. A compound in chilli peppers called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for up to 20 minutes after you eat them. Do a google search on "cayenne pepper benefits" and I promise you'll be supplementing your diet with this today!

Yogurt
Dietitians often refer to plain yogurt as "the perfect food". With its trifecta of carbs, protein and fat, it wards off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt. Makes one want some yogurt, right?

Sardines
I know, it's an aquired taste but they are high in protein and omega-3s, and help the body maintain muscle. They're also low in mercury and high in calcium, making them a good choice for pregnant women. If the flavor is just more than you can take, try soaking them in milk for about an hour, it will remove the fishy after taste.

Parmesan
Ditch the plastic-tasting lowfat cheese and pick up the good stuff. A study in The American Journal of Clinical Nutrition finds that women especially, who had only one serving of whole milk or cheese daily were less likely to gain weight over time. Lowfat-dairy consumers did not experience the same benefit, in case you wandered. Whole dairy foods have more conjugated linoleic acid, CLA, which helps your body burn fat more efficiantly.

Avocado
This food has heart-healthy monounsaturated fat (the good fat) and it helps give you that full feeling.

Olive oil
Like avocados, olive oil has healthy fat that tames your appetite. It's also been proven to have anti-inflammatory properties. Chronic inflammation in the body has been linked to metabolic syndrome.

Super Toning and Sculpting Routine for Women.

2009-10-12T13:14:00.003-04:00

Most women want to keep that feminine look and do not want big bulky muscles like a bodybuilder but want to lose weight, tone and sculpt their bodies. Try this workout for amazing results.

As far as workout routines for women, make sure to follow these tips:

1) Plan to exercise early in the morning. This is when you can take advantage of maximum fat-loss.

2) Prior to your workout, eat a serving of fruit and drink plenty of water. A cup of coffee will also help in releasing stubborn fat cells.

3) Start your workout with a light 5-10 minute cardio warmup.

4) Move on to weight training in a circuit style, so that you do resistance exercises for the whole body while minimizing rest between sets to keep heart rate elevated.

5) After 20-30 minutes of weight training, immediately do cardio for 20-30 minutes in an interval style.

6) Post-workout, consume a fast-absorbing protein source with a moderate amount of carbohydrates.

7) Cut carb consumption atleast 3 hours prior to going to bed.

SUPER TONING ROUTINE FOR WOMEN

Workout 1. Shoulders, Biceps and Triceps.

Exercise                                     Sets/ Rep-Range

Dumbell Shoulder Press               4X 8 – 10 reps

Cable Upright Row                      3X 8 – 10 reps

Dumbell Rear Delt Raise              3X 8 – 10 reps

One Arm Cable Curl                    3X 8 – 10 reps

Barbell Curl                                 2X 8 – 10 reps

Dumbell Concentration Curl         2X 8 – 10 reps

Dumbell Triceps Kickbacks         3X 8 – 10 reps

One-Arm Dumbell Triceps Ext     3X 8 – 10 reps

One-Arm Reverse Pushdown       2X 8 – 10 reps

Workout 2: Thighs, Hamstrings and Calves.

Exercise                                Sets/ Rep-Range

Barbell Squat                         4X 8 – 10 reps

Leg Extension                         3X 8 – 10 reps

Dumbell Side Lunge                3X 8 – 10 reps

Dumbell Stiff-leg Deadlift        3X 8 – 10 reps

Lying Leg Curl                        3X 8 – 10 reps

Cable Abductor Raise            3X 8 – 10 reps

Standing Calf Raise                3X 8 – 10 reps

Workout 3: Chest, Back and Abdominals.

Exercise                                   Sets/Rep-Range

Barbell Incline Press                  4X 8 – 10 reps

Dumbell Flat Press                    3X 8 – 10 reps

Dumbell Incline Fly                    3X 8 – 10 reps

Reverse Lat Pulldown               4X 8 – 10 reps

One-Arm Dumbell Row            3X 8 – 10 reps

Dumbell Pullover                       3X 8 – 10 reps

Cable Weighted Crunch            3X 8 – 10 reps

Leg Raises                                3X 8 – 10 reps

Week 2. Will focus on the development of muscle tone and endurance. Alter the reps/rest intervals this week which will initiate a more intense fat-burning effect from the workout.

Sets: You will perform 3 sets of each exercise.

Reps: 15 – 20 per set

Rest: 30 seconds only between sets.

Week 3. This week we go back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing Dumbell Press for chest and you were using 15lb dumbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 10lb dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.

Reps: 8 – 10 reps, with drop set on last set.

Rest: 60 – 90 seconds.

Complete this routine for a total of nine weeks before the exercises will need to be altered slightly to different movements to keep the body guessing.

Cardiovascular Training.

Did you know, a single half hour session of cardio, can burn hundreds of extra calories during the performance of your session? Also after the session, there are more fat burning effects for up to several hours!

There are two basic factors that influence the fat-burning effects of cardio: duration and intensity (how long and how hard you train). For any given level of calories burned, these factors have an inverse relationship: if you train harder, then you don’t have to train as long; if you train longer, then you don’t have to train as hard. However, it has been shown that a specific type of cardio known as interval training provides significant benefits over steady state exercise. For one, interval training is extremely time efficient, allowing you to complete a training workout in half the time of a normal cardio workout, and is more effective at burning fat.

With an interval training routine, during the high-intensity interval you will train for one minute at a level that exceeds your lactate threshold. This will be followed by a lower-intensity interval of between 1 and 4 minutes, where your body has a chance to clear lactic acid from the blood and replenish oxygen stores. This cycle will be repeated multiple times over the course of your cardio workout, and allow you to burn in excess of 300 calories in just 30 mins.

5 Basic Tips to Lose Weight and Keep it Off.

2009-10-12T12:36:00.001-04:00

Long-term weightloss and goal weight maintenence will never last, until we figure out that it's not simply a diet, but a lifestyle change. Most everyone truly knows what foods are good for us and what foods are bad. You either know or have a very good idea, be honest. It's when we finally determine within ourselves, "If I keep doing what I'm doing, I'll keep getting the same results" that will empower us to change our bad eating habits.

Here's 5 simple things to keep in mind.

1) Protein is the essential friendly ingredient, while fat content (bad fat) in a food the enemy. Read labels and compare. Don't just grab something off the shelf based on mass marketing. Do your homework before you shop. Protein is an absolute key to weightloss and weight management. Don't forget it!

2) Pay attention to vitamin contents also. Vitamins C and E are very important, but labels can be very deceptive. If you see a food having less than 5% of a couple or three vitamins it is most likely junk. Vitamin supplements are a good thing, since eating commonly found foods off the shelf won't provide enough, but they aren't a panacea for everything. Nothing like good, fresh, whole foods.

3) The old 'three square meals a day', and 7 basic food group recipe is outdated and incorrect. The human body needs nutrition when it needs it, NOT according to an artificial clock. If you tune in to your body it will signal you when it's time to eat, usually a little something every 2 hours. Eat when you are hungry, then stop when full. How simple is that?

4) Stay away from any diet soda or foods containing aspartame, a neuro-toxic poisonous food additive, possibly the #1 cause of obesity in the US, and which causes a craving for carbs. READ LABELS! Almost everything sweet on the shelf with a no-fat, non-fat, lo-cal advertisement on it contains aspartame. What good does it do you if you drink a diet soda then gorge yourself on several doughnuts? Aspartame is only one chemical link away from formaldehyde when it reaches room temperature. Research it, you'll be shocked! It's also linked to 92 illnesses, and you're better off with regular soda, plain sugar, and especially honey or brown sugar.

5) Eat slower. Pay attention to your chewing. Many of the foods that are better for you are those requiring proper chewing. Don't wolf down your food. Chew it thoroughly. The stomach sends a signal to the brain when full (based mainly on fat content), but the signal doesn't travel at light speed, so if there's excess food in there (or still on the way) you've usually eaten too much. Normally it takes about 15 minutes for the stomach to signal the brain that its full. Take a bite from your plate, then lay the fork back down, chew your food and enjoy the flavor, swallow, repeat. Most people don't realize how fast they eat. More chewing aids digestion too.

Should I even have to mention exercise? You know what you need to do. It's a very simple formula. Making ourselves do it is the hard part. Best of luck!

Fad Diets. Do they work? You decide.

2009-10-09T18:00:00.000-04:00

Fad diets are not the healthiest thing in the world but many people are losing a lot of pounds using these new "fad diets". I just heard of these two "new ones" below, going on in several local offices and work places. When people are determined to lose weight quickly, they are willing to resort to some drastic measures sometimes. Keep in mind, if you decide to choose a fad diet plan. You will without a doubt drop pounds but some muscle will go with it too and people on fad diets tend to gain back what they lost very quickly, along with some extra. If I chose one of these fad diet plans, I'd at the very least, supplement approx 150+ grams of protein per day. I do not recommend these diets. I'm posting these only for information purposes.

7 Day Diet, ALL You Can Eat Diet

MONDAY
All the fruit you want except banana.

TUESDAY
All the vegetables you want *you can use soy sauce, vinegar or mustard.

WEDNESDAY
All the fruit & vegetables you want.

THURSDAY
5 bananas with 5 glasses of milk

FRIDAY
4 (3 oz beef/chicken or fish steaks) with fresh vegetables.

SATURDAY
4 (3 oz. beef steaks) with fresh vegetables.

SUNDAY
4 (3 oz. beef steaks) with fresh vegetables.

The Chicken Soup Fad Diet

The Chicken Soup Fad Diet works on a very simple idea. You eat 1 breakfast each day (see breakfast choices listed below) and as much chicken soup as you want during the day.
Here is the recipe for the chicken soup.
Ingredients:
2 Tbs. oil, best if you use olive oil, parsnips cut into 1/2 inch pieces (this is about 1 lb. of parsnips)
4 ribs celery sliced
1 turnip cut into 1/2 inch pieces (3/4 of a pound)
1 jalapeno pepper, seeded and chopped
1 Tbs. chopped garlic
2 tsp. salt
1/2 tsp. cayenne pepper
16 cups reduced fat, low sodium, chicken broth
7 cans (5 oz. each) of chicken, or 5 cups (1 1/2 lbs) fresh chicken (cooked)
1 bag (16 oz.) frozen carrots
1 box (10 oz.) frozen broccoli florets
1 box (10 oz.) frozen chopped collard greens
1 1/2 cups frozen chopped onions
1/4 cup lemon juice
1/4 cup chopped fresh dill or 1 tbs dried dill.

Cooking Instructions:Using a large pot, heat the oil over a medium head. Add the parsnips, celery, turnip, jalapeno peppper, garlic, salt and cayenne pepper. Cook all the vegetables until the are crisp-tender...this should take about 15 minutes. Add the broth, chicken, carrots, broccoli, collard greens, onions, lemon juice and dill. Brink it to a boil, reduce heat and let it simmer for 5 minutes.This will make 26 cups of soup.

Breakfasts Choices with the chicken soup fad diet: You are allowed one breakfast a day.

Try to mix it up a bit by trying more than one of the following choices:
Breakfast 1- 1 cup vanilla nonfat yogurt combined with 1/2 cup chopped fruit salad and sprinkled with wheat germ.
Breakfast 2- 1 cup ricotta cheese combined with 1/2 tsp. of sugar and dash of cinnamon. 2 pieces whole-grain bread, toasted and dried figs.
Breakfast 3- 1 1/2 cups Total cereal, 1/2 cup nonfat milk, 1/2 cup calcium enriched orange juice.
Breakfast 4- 1/2 cup prune juice1 small whole-wheat bagel, topped with 1 oz of fat-free cheddar cheese melted or cream cheese.
Breakfast 5- 1 1/2 cups cooked Cream of Wheat Cereal, 1/2 cup nonfat milk.

You can have one of these breakfast dishes each day and then as much chicken soup as you want.

P90X Workout System Reviews.

2009-10-05T11:53:00.001-04:00

P90X Pros and Cons

Everyone has heard the hype about the P90X Workout System! Probably you, like myself, are getting sick of the info-mercials. There are many P90X reviews out there though, who do we believe? Well, let me take an un-biased approach here. I'm not affiliated with Beachbody/P90X or not trying to sell any of their products, so I have nothing to lose. I'll lay it down in black and white.

The DVDs are a little expensive, in my opinion, around $120. I recommend checking out eBay or craigslist to purchase "used" at about half the cost or less. MANY people that bought into this realized that it's much harder than it looks on TV, so you can pick this up in barely used condition fairly easily.

The P90X Workout is marketed as an exclusive and "hot" item on the market because it does not require any expensive home gym equipment in order to perform exercises (like we haven't heard that one before). What it calls for is a set of dumbbells, a chin up bar, and a some push up stands. Easy enough, right?

What is included?

The P90X Workout system includes 3 training manuals, a 3 phase nutrition program (which is not too bad), fitness guide, and a video overview called "How to Bring It". You also get 12 dvds. These dvds will consist of strength training, cardio, yoga, polymerics, abs, and yoga. It also gives you free support tools, designed to help your workout.

The P90X Workout is a program that I would consider, an extreme workout. If you're a beginner and try this, you're in for quite a shock! This is not for the light-hearted. I have many of the Tony Horton dvds and this one is pretty much a combination of them all. I like most of his programs(if I mute the sound) but I modify them to fit my own needs. I hate how he walks around touching and bothering the people on his videos, hmmm, especially the men. Ooook, let's continue. The goal of this program is to get you "ripped" in 90 days. Everybody wants to be ripped, right? This goal is not terribley unrealistic...IF you are in semi-decent shape going into it. Although the before and after pics are impressive they are of course, "not typical", read the fine print.

Does P90X work?

As much as I hate devices and gimmicks, I will admit, P90X does work...IF...BIG IF, just like any other workout program, you stick with it. I would use this system occasionally, to "shock" my workout, but would probably never use it everyday. I'm more into bodybuilding now than weightloss, but your needs may be different than mine.
- Would I recommend this product for someone who absolutely did not want to join a gym? Yes.
- Would I recommend this to a beginner who hasn't exercised in a long time or has more than 25lbs to lose? NO.
This system is much too intense for a beginner. If a workout is not fun and way too challenging for a beginner, the back-out rate will skyrocket. If you exercise 3 times a week and want to take it to the next level, this would probably be a good option for you.

PROS:

- Program effectively covers all body parts.

- DVDs are convenient and you can take them to a friends house for a workout partner, take them to work, etc.

- Intense and challenging workout that does indeed work, if you stick with it.

- Very simple to transition from one workout to another and it allows you a little time to take a break for water, etc.

- Comes with a decent nutritional guide and recipes.

- Has cardio and basic strength exercises. (military style)

CONS:

- System is advanced and intense. If your not in fair shape, this will be very hard to stick to.

- Music leaves a lot to be desired. (mute sound and play your own music)

- You will have to spend some extra money on basic equipment you will need to do the program.

- Although the system will help develop strength, don't look for any significant muscle gain.

- Program is too expensive for what you get. 120 bucks plus.

Conclusion

Well, that's my review. P90X is what it is. Nothing magical. You weigh out the pros and cons decide for yourself. Beware of alot of the reviews you see on the net. Beachbody, the ones who made P90X are working hard to get people to write positive reviews. Go to craigslist, click on fitness jobs in any state. They are paying people to promote their product. Alot of companies do this, and of course it's not illegal, but you'd be hard pressed to find anything even remotely negative about P90X. Just remember, nothing is as easy as it sounds. For a stay at home workout I'd give it about 4 out of 5 stars.

Calculate your BMI to monitor your fitness/weightloss goals.

2009-10-04T14:36:00.002-04:00

Mathematical Body Fat Formula

The best time to use this formula, is in the morning. Your body weight and waist measurements are the most accurate just after you wake up from 7-8 hours of sleep.

The formula below will not calculate your exact body fat percentage but will be extremely close. The most accurate way is underwater weighing, but this formula should give you a consistent measurement you can use as a guideline so you can determine if you're losing body fat and/or muscle.

Body Fat Formula For Women

Factor 1 (Total body weight x 0.732) + 8.987

Factor 2 Wrist measurement (at fullest point) / 3.140

Factor 3 Waist measurement (at naval) x 0.157

Factor 4 Hip measurement (at fullest point) x 0.249

Factor 5 Forearm measurement (at fullest point) x 0.434

Lean Body Mass Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5

Body Fat Weight Total bodyweight - Lean Body Mass

Body Fat Percentage (Body Fat Weight x 100) / total bodyweight

Body Fat Formula For Men

Factor 1 (Total body weight x 1.082) + 94.42

Factor 2 Waist measurement x 4.15

Lean Body Mass Factor 1 - Factor 2

Body Fat Weight Total bodyweight - Lean Body Mass

Body Fat Percentage (Body Fat Weight x 100) / total bodyweight

Body Fat Percentage Categories

Classification                Women (% fat)           Men (% fat)

Essential Fat                       10-12%                          2-4%

Athletes                              14-20%                         6-13%

Fitness                                21-24%                        14-17%

Acceptable                         25-31%                        18-25%

Obese                                   32%+                           25%+

What's Your One Rep Max?

2009-10-03T18:57:00.000-04:00

Calculate your 1RM

Method #1 - Using Multiplication

Here is an interesting chart, which should be able to help you in calculating your projected 1 rep max. This will make it easier for you to decide how much weight you want to try, as it gives you a good ball park figure.

Relationships between reps and % maximum load for one rep maximum (1RM). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12 reps or more.

One Rep Max Calculations Repetitions Coefficient

1> 1

2> 1.047

3> 1.091

4> 1.130

5> 1.167

6> 1.202

7> 1.236

8> 1.269

9> 1.300

10> 1.330

11> 1.359

12> 1.387

HOW TO USE CHART # 1

If you bench press 135 x 12...multiply 135 by the coefficient of 12 (1.387) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly.

If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, divide 100 by the coefficient for 8 (1.269), to find that you should be able to arm curl 78.8 pounds 8 times to failure.

Method #2 - Using Division

Here is an interesting chart, which should be able to help you in calculating your projected 1 RM's. This will make it easier for you to decide how much weight you want to try, as it gives you a good ball park figure.

Relationships between reps and % maximum load for one rep maximum (1RM). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12 reps or more.

One Rep Max Calculations Repetitions Coefficient

1> 100

2> 95.5

3> 91.7

4> 88.5

5> 85.7

6> 83.2

7> 80.9

8> 78.8

9> 76.9

10> 75.2

11> 73.6

12> 72.1

HOW TO USE CHART # 2

If you bench press 135 x 12...divide 135 by the coefficient of 12 (0.721) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly.

If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, multiply 100 by the coefficient for 8 (0.788), to find that you should be able to arm curl 78.8 pounds 8 times to failure.

New weightloss supplement review: BSN ATRO-PHEX

2009-09-30T09:26:00.039-04:00

Atro Phex is, of course, marketed, as an energy and weight management breakthrough. Atro-Phex is a product of BSN. The product is designed to support the following: Weight Management, Metabolic Rate, Mental and Physical Energy, Focus and Well-Being, Muscle Tightening and Toning, Removal of Subcutaneous Water, Appetite Control, Thyroid and Insulin Function. Through all the reviews I've researched, this product does seem to produce some pretty amazing results, if directions are followed. Along with other weightloss supplements, be warned that this product also has the high caffeine, so I would not recommend taking the full dosage to begin with. Start out with a smaller dosage to build up a tolerance and that way, you'll hopefully avoid the side effects.

Out of a 1-5 star rating, this one is hanging on to a strong 4.

Most of most the negative comments I viewed we're related to: headache, stomach ache and feeling too jittery. Again, this is going to be associated with virtually every weightloss supplement on the market. Since ephedra was banned, the companies filled that void with extra caffeine. Make sure you drink plenty of water and burn off that extra energy it gives with some type of exercise.

Supplement Facts

Serving Size: 1 Capsule

Servings Per Box: 98

Average cost: $32 - $38 for a 30 day supply.

Amount Per Serving:

Vitamin B6 (Pyridoxine HCL) - 6.25mg 312%

Vitamin B9 (Folic Acid) - 100mcg 25%

ATRO-PHEX™ - EXTREME MULTI-ACTION RAPID and SUSTAINED RELEASE ENERGY and WEIGHT MANAGEMENT TECHNOLOGY (Proprietary Blend) - 724mg

Adipose Atrophy and Energy Stimulator Matrix™ (Patent Pending)

ATRO-EFX™ A scientifically engineered ratio of: b-Phenyethylamine, b-Phenyethylamine Malate, Hordenine HCL, Methylxanthine (A source of Caffeine), i-FAS50™ (A Precise and Synergistic Ratio of High-Potency Fatty Acid Synthesis Inhibitors: Green Tea, Fleece Flower, and Loranthus Parasiticus), DL-Phenylalanine, Razberi-K™ (4-[4-hydroxyphenyl] butan-2-one), Naringin 99%, Citrus Aurantium 30%, Bioperine, Yohimbe HCL Mood and Mental Performance Optimizers

N-Acetyl-l-Tyrosine-Ethyl-Ester Monohydrate, Vinburnine 99%, Vinpocetine 99%, Vincamine 99%

Aqua-Retic™ Matrix

Juniperus Communis Extract, Isopimpinellin 10%, Isoquercetin, D-Myo-Inositol-1, 4, 5-Triphosphate Hexasodium

Insulin Support & Weight Management

Cinnulin PF® (Aqueous Cinnamon Extract)

Pro-Thyroid Amplifier

7-Keto™ (3-acetyl-7-oxo-dehydroepiandrosterone), Dicana™ (A Patent Pending Diiodothyroacetic Acid Isomer)

Other Ingredients:

Microcrystalline Cellulose, Magnesium Stearate, Gelatin

Pretty extensive list of ingredients. I like the "Mood and Mental Performance Optimizers" section. Most weightloss and cutting supplements put me in an extremely irritated mood, so the added phenylalanines do help combat this.

Please remember: supplements are only a kickstart to aid in your workout/weightloss program. They were never meant to be taken daily, like a multi-vitamin.
After the first initial cycle, I usually buy one more bottle just to take every now and then. Like when I hit a weak day and start craving chocolate or I know I'm going to a family reunion or holiday feast and will be tempted to eat everything in sight.

New Science? Static Contraction Training.

2009-09-29T11:07:00.000-04:00

I thought this was an interesting article. Google static contraction training for workouts, more info, etc. Sounds promising and found many positive testimonials.

"A static contraction is where you hold the weight (whether barbell or your body weight) in the same position for a set amount of time. Sounds easy enough? Read on...

What makes this very interesting is that your static strength is much greater than your normal strength. For example, let’s say that for a bench press you might be able to press 100 lbs for one rep. With a static hold you could do somewhere between 130 and 200 lbs in a for 10-12 seconds. Some have claimed this leads to tremendous strength and size gains. I am not sure I am entirely convinced.

However, I do think static holds are a valuable tool in any fitness plan. You can use this technique in your at home (or at the gym) workouts. You can apply the options below to almost any exercise. The classic push-up as the example in all three options.

OK, assuming the classic push-up position…

Option 1: Select one point in the range of motion- I would recommend either close to the top, the middle, or about two inches from the ground. Now get into that position and hold it for 10-20 seconds. That’s it. Repeat two or three times if desired. [This is great for folks who can't do a complete push-up]

Option 2: Start at the top of the push-up position. Now lower your body about an inch every three to five seconds. Maintain complete control throughout this one rep. Adjust the speed to make it challenging.

Option 3: This is a modification of options 1 and 2. Instead of one motion down, feel free to move to any point in the range of motion. For example, let’s break the push-up range of motion into four segments- 25%, 50%, 75%, and Full extension. Let me walk you through one possible scenario:

Push up to the the 25% position (about 2 inches from the floor) and spend 5-10 seconds there.

Push-up to a full extension.

Drop back down to 50% position (half way up- fairly self-explanatory) and hold for 5-10 seconds.

Push up to the 75% position and hold for 5-10 seconds.

Drop back down to the 25% position and hold for 15 seconds.

You can modify each body part training in a similar way."

Supersets, build muscle even faster!

2009-09-26T16:42:00.001-04:00

Exactly what is a Superset?

A superset is a combination of two or more weight training exercises done consecutively after one another with no break between them. The exercises should be training opposing muscle groups. For example a set of squats immediately followed by hamstring curls, triceps or a set of tricep press downs followed by barbell curls.

Why do Supersets?

First of all they are more than likely a good break from the routines you may have previously followed. They place a new and different stress on the muscles which gives them additional stimulus to grow. When you do away with the rest intervals there is very little chance for you to be put off from your training goals. Also after doing a superset you will more than likely feel a powerful muscle pump whereby the muscles are literally being pumped full of oxygenated blood to help cope with the demands which is a real good feeling. Overall they are a great way to build muscle up fast.

Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another great thing about supersets is the excitement and variety that they bring to your workouts.

What Supersets should I try?

The following combinations are some of my favorite and provide an intense but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise, but alternate your favorite movements in.

Keep this in mind when doing Supersets.

You would be wise to maintain strict form throughout the exercises. It is all to easy to get carried away with it and start using crappy form. This even more the case now as you are likely to be a lot more out of breathe then usual and you will be changing from one exercise to a different one very quickly. Sticking to a correct lifting technique will ensure that you keep hitting the correct muscle group and also reduce the chances of injury.
Bear in mind, supersets are very intense you may not really want to be doing more than a couple of supersets per workout, although this will vary on your fitness and experience levels. Use a different superset each workout and between your regular sets to change things up a little. You will grow.

It should also go without saying that you will have to continue to eat a lot of quality, muscle-building food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. At least 1 gallon/day. Finally, be aware that overtraining will slow your progress down and not speed it up. Pumping iron 3-4 times a week with high intensity is probably enough for most people. So go ahead and build some serious muscle with supersets. I promise you will not be disappointed!

Low-Carb/High Protein Breakfast Recipes.

2009-09-24T20:03:00.000-04:00

Mushroom Omelet Recipe

Ingredients:

Mushrooms, fresh, .75 cup, pieces or slices (remove)

Onions, raw, 2 tbsp chopped (remove)

Red Ripe Tomatoes, .5 plum tomato (remove)

Cheddar or Colby Cheese, Low Fat, 3 oz (remove)

Egg, fresh, 3 large (remove)

Directions

Saute veggies in a pan with cooking spray.

Slightly beat egg white with salt and pepper to taste.

Add egg mixture to veggies. When almost set, sprinkle with cheese and fold until fully set.

Enjoy.

Number of Servings: 1

Morningstar Egg McMuffin

Ingredients

100 calorie English muffin or Weight Watchers English muffin

Morningstar Farms breakfast patty

1 egg

1/2 Kraft singles 2% cheese slice

Directions

Toast english muffin. Scramble and cook egg in a skillet. Microwave breakfast patty for one minute. Place half of the english muffin on a plate, top with the 1/2 cheese slice, the breakfast patty, the scrambled egg, and the other half of the english muffin. A great, fast, and healthy breakfast!

Also, feel free to swap the egg with egg substitute for an even healthier breakfast!

Number of Servings: 1

More Low-Carb/High Protein Chicken Recipes.

2009-09-24T19:56:00.000-04:00

Pan Chicken Parmesan Recipe

Ingredients

2, 7oz boneless, skinless chicken breasts

4, .71oz slices of mozzarella cheese

1/2c Prego Traditional Italian Sauce

Salt/ Pepper/ Garlic Powder

1Tbs Olive Oil

Dried Rosemary Leaves

Ground Oregano

Dried Basil

Directions

-Cut chicken breasts in half to create 4 pieces -Season with salt, pepper and garlic powder to taste.

-Heat skillet with 1tbs olive oil

-Cook chicken till done and transfer to a baking dish.

-cover each chicken breast with 1/8c Prego Sauce, 1 slice of cheese and dashes of herbs.

-bake in countertop oven, broiler or regular oven till cheese is melted and slightly browned.

Number of Servings: 4

Broccoli Tomato Chicken Recipe

Ingredients

1 boneless skinless chicken breast

1/2 small onion , sliced

2 cups frozen broccoli

2 medium tomatoes , chopped

1 pinch salt and pepper

2 tsp minced garlic

Directions

1- Cut chicken into bite-size pieces

2- Put garlic and onion in hot pan w/1 tbsp water. Cook. until semi soft.
Add chicken.. Cook over medium heat,unti chicken is tender. Add broccoli and tomato. Sprinkle with salt and pepper.

3- Cover and cook until chicken is done and vegetables are hot.

Number of Servings: 2

P90X Carrot Cake Protein Muffins

2009-09-24T19:49:00.000-04:00

This is a great tasting recipe from the P90X system.

Ingredients

8 egg whites

1 cup Rolled Oats

1/2 cup cottage cheese, fat free

4 scoops Any Whey protein powder

2 teaspoons baking powder

2 tablespoons vanilla extract

½ cup splenda

3 teaspoons cinnamon

1 cup grated carrots

1/3 cup crushed pineapple -- drained

Optional (not included in cal calc)

2 tablespoons raisins -- optional

2 tablespoons almonds -- or walnuts, optional

*Very good with fat free cream cheese frosting on top!!

Directions

Combine Egg Whites and next 7 ingredients (Egg Whites to Cinnamon) in a blender. Blend in a blender. Gently fold carrots, pineapples, nuts and raisins.

Spoon batter into muffin pans coated with cooking spray, filling ¾ full. Bake at 375 degrees for 30 minutes or until golden. Remove from pan immediately.

Number of Servings: 14

Lowfat dessert. Amaretto Cheescake.

2009-09-24T19:40:00.000-04:00

Low Fat Amaretto Cheesecake Recipe

This is a delicious low fat treat.

Ingredients:

1/2 Cup Graham Cracker Crumbs

8 oz. Fat-Free Cream Cheese

8 oz. Low-Fat Cream Cheese

8 oz. Fat-Free Sour Cream

2 Tbsp. Cornstarch

1 Cup Sugar

1/2 tsp. Imitation Butter Flavoring

1 tsp. Almond Extract

4 Tbsp. Almonds, sliced

Preheat the oven to 350 degrees F.

Directions:

Remove the bottom of a 9” spring-form pan. Cut a square of foil that is an inch larger than the bottom of the pan. In the pan bottom with the foil, and put it back together, fold the excess up and out of the way.

Spray with a cooking spray. Pour crumbs to the bottom of the pan, to coat evening.

Mix together the 2 cream cheeses, the sour cream, sugar, cornstarch, butter and almond extract, in a large bowl. Pour the filling into pan, evenly, starting from the center.

Sprinkle on the almond slices on the top of the cake, around the edges, lightly pushing the to the top.

Bake for an hour, until the top is firm and brown. Let it cool for an hour, cover with plastic wrap and freeze for at least 8 hours. Remove immediately from the pan and foil an hour before serving.

And Enjoy!
Yield: 12 servings

Recipes, Low-carb/HighProtein. Chicken and salmon.

2009-09-24T19:31:00.001-04:00

Citrus Grilled Chicken Recipe

This is a simple, healthy, and tasty grilled chicken recipe.

Ingredients:

1 1/2 lb. Boneless Skinless Chicken Breasts

1/2 Cup Orange Juice

1/2 Cup Lemon Juice

2 Tbsp. Chicken Bouillon Granules

1 Tbsp. Garlic, minced

1 tsp. Crushed Red Pepper Flakes

1 tsp. Oregano

Directions:

Add the orange juice, lemon juice, chicken bouillon, garlic, red pepper flakes, and oregano, in a large zipper bag. Marinate the chicken in the bag for 4 hours in the refrigerator.

Grill until the juices run clear.
And Enjoy!

Cook Time: 5 hours
Yield: 6 servings

Herbed Grilled Salmon Recipe

Salmon is very healthy, full of Omega-3's and so delicious!

Ingredients:

Vegetable Oil Spray

1 1/2 lbs. Boneless Salmon Filet

1/2 Lime

2 Tbsp. White Wine

1 tsp. Mayonnaise or Butter

1/2 tsp. Onion Powder

1/2 tsp. Garlic Powder

1/2 tsp. Kosher Salt

1/2 tsp. Lemon Pepper

1/2 tsp. Dried Basil

1/2 tsp. Dried Oregano

1/2 tsp. Dried Dill Weed

1/4 tsp. Hungarian Sweet Paprika

Preheat the grill to high heat.

Directions:

Make a tray of heavy-duty foil, doubled-length to fit the salmon, by folding a long piece in half and folding up the four sides, dull side up.

Spray your tray with the cooking spray, and use a platter or metal tray to transport to the grill.

Don’t lay the tray on the grill yet. Lay the salmon filet onto the foil tray, skin-side down. First squeeze on the limejuice and white wine. Spread the mayonnaise on top of the salmon.

Mix together the onion powder, garlic powder, salt, lemon pepper, basil, oregano, and dill weed in a small bowl. Sprinkle the mixture on the top of the salmon, and add the paprika to the top.

Transfer the foil and salmon to the hot grill, and let cook for 10 minutes per inch of thickness in a covered grill. It’s done when it turns light pink, and feels firm when gently touched with a fork.
Use a spatula to lift the salmon away from the skin.
And Enjoy!

Prep Time: 10 minutes
Cook Time: 15 minutes
Yield: 2 servings