Fitness And Body

2005-11-08T17:40:00.000-08:00

Get Fat to Get Fit Fast by Gregg Gillies

Getting enough of the good fats will help you lose fat,
build muscle, and recover faster from your workouts.
In addition, it has myriad health benefits, including being
good for your heart.

Good fats include: polyunsaturated (especially Omega-3's),
such as those from fish and nuts, as well as monosaturated fats,
such as those from peanut butter, olive oil, egg yolks, and fish
oil.

Bad fats include saturated fats from things such as animal
and coconut fats. Then there is the worst kind of fat the man
made kind, trans fatty acids which can be found in our typical,
of no redeeming value, junk foods such cookies, chips, fries
and margarine.

Limit, if not stay completely away from, the bad fats and try
to get about 30 - 35% of your calories from the good fats.

"Studies show that higher-fat diets make more sense for fit
people than low-fat diets," says Liz Applegate, Ph.D., author of
Encyclopedia of Sports & Fitness Nutrition. "In one study,
endurance athletes ran up to 24 percent longer before they fatigued
when they ate a diet that was above 30 percent fat compared to one
that was below 20 percent," she says.

More importantly to most readers of this newsletter, researchers
are now beginning to realize the fact that a nutrition plan high in
the good fats helps the body to burn fat. Omega-3 fatty acids increase
the size of your cells' fuel-burning furnaces so your metabolic rate rises
and you burn more calories every minute of every day.

Omega-3's also help your body's sensitivity to insulin. This helps
your body store less fat. In addition, the fat you do store is more
readily and easily converted into energy and burned during activity.
This keeps your blood sugar levels stable and keeps you away from those
famed sugar crashes and cravings and irritable mood swings.

Another important exercise effect is that Omega-3's also help your
body produce testosterone, the hormone responsible for building new
muscle. The late Dan Duchaine has called the essential fatty acids
the most anabolic legal food supplement one can take to build muscle.

Of course, more muscle equals more calorie burning equals less body fat.

Fat can also help you recover from your workouts. Vitamins A, D, E
and K are fat-soluble and are very important antioxidants in the muscle-
building, bone-repairing category.

As I mentioned above, fat also helps your heart. Omega-3 fatty acids
and monounsaturated fats help lower bad LDL cholesterol and help prevent
blood clots, making your heart able to do it's job with less stress.

On a personal note, I suggested my favorite essential fatty acid
supplements to a friend of mine recently who has always suffered from
high cholesterol, despite working out five plus times a week and eating
a very healthy diet.

I'm going to quote the email she sent to me. I love getting stuff like
this.

"I was at a demo this morning, from 10-2, and it was at a gym that was
having a members appreciation day, so they had other tables set up.

This guy who had a table next to mine was doing blood pressure tests and
cholesterol tests.

When it slowed down and bit he asked me if I wanted my cholesterol done.
I told him it would probably be pretty high, it's been over 230 for the
last few years.

I told him about the marine oil supplements I was taking and told him I
have been taking them only about 7 weeks or so, and he told me he'd check
my cholesterol, to see if the supplements are bringing it down any.

I got a reading of 150!!!

He thought maybe he did it wrong, so he did it AGAIN, on my other hand,
(pin prick and blood taken) and it read 150 AGAIN!! Exactly!

He got all excited and asked me for the n3inc website!

I told him I have not changed my diet OR exercise -- the only thing I
am doing different is taking ResQ 1250 and ResQ LDL-X.

I hear testimonials like this time and time again from people who
take these supplements. Making sure you get a proper supply of the
good fats will go a long way toward a healthy life and the fit, toned
sexy body that you want.
About the Author
Gregg Gillies - trainer, fitness, fat loss expert, speaker, author, Get Fit Fast and publishes a free newsletter at buildleanmuscle.com

2005-11-07T17:40:00.000-08:00

The perfect diet combined with a healthy weight management by Jeff Usher

The perfect diet should be combined with a healthy weight management or activity program.

Weight management may conjure up that dreaded exercise word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, boneseverywhere.

No pain no gain, right? Wrong.

Instead, replace the word exercise with activity and incorporate this in your daily routine. And a general rule of thumb for guidelines about activity would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.

Individual activity goals depend upon each persons health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.

In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased brisk pacing.

Even if you cant get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action. Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team.

There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.

For further information visit http://diet.jubiz.com

About the Author
None

2005-11-05T17:39:00.000-08:00

Know Your Muscle Building Exercises - The Legs by Rick Mitchell

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the leg exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Leg extension - this exercise will allow you to isolate the thigh muscles preserving the strength of the other leg muscles for the compound exercise to follow.

- Push the pads until the knees are almost locked.

- Pause.

- Lower with control to the starting position.

2. Leg press - you can move straight on to this exercise if you are sufficiently experienced.

- Place your feet firmly at shoulder width on the foot board.

- Bend the legs until they are almost touching the chest.

- Pause.

- Return with control to the starting position.

3. Calves - the best way to work the calves is to perform raises on special gym equipment that allows standing raises and sitting raises to work both calf muscles.
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-11-04T17:40:00.000-08:00

Increase Your Training Intensity - Pre-Exhaustion by Rick Mitchell

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we'll focus on the role that pre-exhaustion has to play in intensifying the training effect.

When an exercise employs two or more muscles it will be impossible to achieve failure for the primary muscle as the weakest muscle will give out first. This is perhaps best explained by giving an example. When targeting the chest, most exercises involve use of the triceps which is a relatively small and weak muscle. When performing the incline bench press for example, the triceps will fail before the pectorals have the opportunity to work to failure thus limiting the value of the exercise.

How do you get around this? By first performing an exercise that isolates and tires the pectorals before immediately moving on to the main exercise. For maximum benefits there should be no rest between the pre-exhaust exercise and the main compound exercise.

Beginners don't need to worry about pre-exhaust routines but when they advance to intermediate level they can be introduced once a week for each body part.

Examples of pre-exhaust routines commonly performed by bodybuilders are listed below:

Biceps - barbell curls and close-grip, palms-up pulldowns.

Triceps - pressdowns and dips.

Pectorals - flyes and bench presses.

Lats - dumbbell pullovers and barbell rows.

Deltoids - dumbbell laterals and presses behind neck.

Traps - shrugs and upright rows.

Thighs - leg extensions and squats.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-11-03T17:40:00.000-08:00

Moving From Beginner To Intermediate Level Bodybuilding by Rick Mitchell

By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner. You've also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully you've also built some rock solid muscle! But that's only the beginning.

In recent weeks your workouts have probably lost some of their effect so, even though you're lifting bigger weights, your muscles now need even greater stimulation to generate maximal growth. Don't expect miracles though - from this point onwards, every little bit of improvement will take even greater and more intensive work than before.

Because you'll be working your muscles more intensively, they'll also need more recovery time to adapt and grow and that's why you'll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you're not doing enough but the point is, you'll be working your muscles very, very intensively and making better use of your time.

As you gain more experience you'll be able to tweak or re-design your basic muscle building program to suit your own individual needs, but the program described here should provide a useful starting point. What I'm proposing is basically a 3-split of the body on Monday, Wednesday and Friday.

MONDAY (Chest, Triceps, Shoulders)

1. Chest Exercises

Incline dumbbell press - this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent.

Pec-deck flye - this is an isolation exercise that works the pectorals.

2. Triceps

Dips - this compound exercise targets the triceps but also works the chest and shoulders.

3. Shoulders

Front military press - this compound exercise targets shoulders but also works the triceps.

Dumbbell lateral raises - this isolation exercise works the shoulders only.

Bentover dumbbell laterals - this isolation exercise works the rear delts.

WEDNESDAY (Back, Biceps, Forearms)

1. Back

Front lat pulls - compound exercise that targets lats but also works the biceps and mid-back.

Deadlifts - compound exercise that targets the back and quads but also works hamstrings, calves and glutes.

Dumbbell rows - compound exercise that targets mid-back but also works biceps and lats.

Dumbbell shrugs - isolation exercise that works traps.

2. Biceps

Dumbbell biceps curl - isolation exercise that works the biceps.

Dumbbell hammer curls - isolation exercise that works the biceps.

3. Forearms

Barbell wrist curl - isolation exercise that works the forearms.

FRIDAY (Lower Body)

1. Legs

Squats or leg press - compound exercise that targets the quads but also works the hamstrings, calves and glutes.

Leg extension - isolation exercise that works the quads.

Leg curls - isolation exercise that works the hamstrings.

Standing calf raise - isolation exercise that works the gastrocnemius calf muscle.

Seated calf raise - isolation exercise that works the soleus calf muscle.

You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase you should really introduce techniques that boost the intensity even further. This can be achieved in a number of ways including the use of pre-exhaustion, super sets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-11-02T17:40:00.000-08:00

The Importance Of Sets In Your Muscle Building Program by Rick Mitchell

In an earlier article we looked at how repetitions contribute to the muscle building process, but is the position regarding sets just as clear cut? Unfortunately, the answer to this is no as some experts feel one set to failure is sufficient, whereas others argue that multiple sets are needed to ensure maximum muscle gains.

Research to date suggests that, when using six to eight repetitions to failure at 75-80% 1RM, there is little significant difference between training with single and multiple sets in terms of increasing either strength or muscle size. Any small differences that have been recorded indicate that a single set completed to failure encourages strength gains but subsequent sets have a slightly greater impact on muscle size. What is clear is that the law of diminishing returns applies, so you have to question if the marginal improvements in size justify the extra time and effort expended.

Like everything else in life, bodybuilding does not remain static and several cutting edge experts have redefined the boundaries of achievement. Increasingly, serious athletes are using methods that extend the set beyond the point of failure. This involves forcing the muscle to perform more work despite having experienced failure in the previous rep. In practice, you perform one last forced repetition with the help of a training partner.

This obviously calls for great commitment and high motivation but the rewards include better mass gains thanks to the greater muscular overload. Such intensive training places additional importance on the need to lift with sound technique and to incorporate sufficient recovery time into your muscle building program.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-31T17:40:00.000-08:00

Chest Exercises For Beginning Bodybuilders by Rick Mitchell

The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.

For beginners, three safe but effective exercises are recommended:

1. Incline dumbbell press - 3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.

2. Incline dumbbell flyes - 3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.

3. Push-ups - 3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, the old fashioned push-up still offers benefits to the chest muscles.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-28T17:40:00.000-07:00

Know Your Muscle Building Exercises - The Shoulders by Rick Mitchell

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the shoulder exercises that have proven their worth to serious bodybuilders for many years. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell lateral raises - this exercise provides the best way to develop the lateral head of the deltoid.

- Hold the dumbbells at the sides with the palms facing the thighs.

- Raise the arms up and to the sides until parallel to the floor. Make sure the elbows remain slightly bent.

- Pause.

- Lower with control to the starting position.

2. Bent-over dumbbell lateral raises.

- Bend over at the waist with the knees slightly bent.

- Raise the arms up and to the sides as high as possible.

- Pause.

- Lower with control to the starting position.
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-27T17:40:00.000-07:00

Exercise The Right Way - The Lat Pulldown by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the lat pulldown using a machine.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the lat pulldown bar with a closed, pronated grip.
Grip sHould be slightly wider than shoulder width.

STARTING POSITION

Sit down on the seat facing the machine.
Position the thighs under the pads making sure the feet are flat on the floor.
Lean slightly backward.
Extend the elbows fully.
This is the starting position for all repetitions.

DOWNWARD MOVEMENT

Pull the bar down towards the chest.
Touch the bar to the chest in one smooth movement.

UPWARD MOVEMENT

Let the elbows slowly extend back to the beginning position.
Keep the torso in the same position.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-26T17:40:00.000-07:00

The Health Risks Associated With The Use Of Anabolic Steroids by Rick Mitchell

Anabolic steroids are classed as illegal drugs and are banned by most legitimate sports organizations. There can be no disputing the fact that testosterone boosts the development of muscle mass and aids sporting performance. Equally there is no doubt that its use can adversely affect the health and wellbeing of users.

The androgenic properties of testosterone can affect the body in many ways but often users see these as inconveniences that can be treated by using other drugs. The most common side effects of testosterone supplementation include the following:

1. Testicle shrinkage - the body responds to testosterone overload by reducing its own production of the hormone. This causes the testicles to shrink due to lack of use. When steroid usage stops, the testicles will grow again but they could take at least six months to return to normal size.

2. Addiction - despite some users trying to convince themselves otherwise, the use of steroids can result in physical and psychological addiction. Withdrawal symptoms can be severe with muscle shrinkage, weakness and loss of libido.

3. Growth of breast tissue - this affects roughly one third of male steroid users. It is caused by the conversion of some excess testosterone into the female hormone estrogen. The breasts usually disappear when use of steroids ceases but in some cases they are permanent and may require surgical removal.

4. Baldness and skin conditions - excess testosterone can be converted into DHT, a hair unfriendly by-product that is responsible for male pattern baldness and oily skin.

5. Pain, bruising, infection and scarring may result from careless or incompetent injecting.

Some people have died as a result of steroid abuse and even those who adopt a careful, pragmatic approach have to accept that these health risks are unavoidable. My advice is, follow the natural route and use nutritional supplements to boost the anabolic process.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-23T17:39:00.000-07:00

Are Prohormones A Safe Alternative To Anabolic Steroids? by Rick Mitchell

Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become popular in recent years as safer alternatives to anabolic steroids, but two questions need to be answered:

1. Are they effective in stimulating muscle growth?

2. Are they safe to use?

The theory behind prohormones is that they are building blocks for testosterone and are converted into testosterone by the body. Very little definitive scientific research exists to back up the claims of prohormone manufacturers. The difficulty seems to be that the minimum dosage levels recommended by manufacturers appear to be insufficient to stimulate a measurable clinical reaction. Many users point to the effectiveness of prohormones when doses that exceed recommended levels are taken, hence the difficulty for researchers - do you subject human participants to potentially dangerous doses?

Safety concerns are similar to those that relate to steroids. Some studies report that side effects can include acne, production of estrogen, development of breast tissue in males and development of masculine features in females.

At the time of writing some doubts surround the future of prohormones as health authorities may consider selective banning of some products.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-21T17:40:00.000-07:00

Dumbbell Exercises That Suit Beginners by Rick Mitchell

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

Day 1 - Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 - Quads, Forearms, Calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Bench press, flyes

UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover

SHOULDER: Lateral raise, shoulder press, upright row

TRICEPS: Lying triceps extension

BICEPS: Curl, concentration curl

FOREARMS: Wrist curl, wrist extension

LEGS: Squat, leg curl, calf raise
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-20T17:40:00.000-07:00

Exercise The Right Way - The Stiff-Leg Deadlift by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the stiff-leg deadlift.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, erector spinae

STARTING POSITION

Grasp the bar with a closed pronated grip.
Grip should be roughly shoulder width.
Assume a hip width stance with the knees slightly flexed and the toes pointing straight ahead.
Stand erect with the bar touching the front of the thighs and the elbows extended.

DOWNWARD MOVEMENT

Allow the torso to slowly flex forward and the bar to lower to the floor.
Keep the knees slightly flexed and the torso in a flat back position.
Lower the bar until the weights touch the floor.

UPWARD MOVEMENT

Extend the hips and torso.
Keep the knees slightly flexed and the torso in a flat back position.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-19T17:40:00.000-07:00

Know Your Muscles - The Lower Body by Rick Mitchell

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the lower body.

This is where you'll find the big, strong muscles that allow us to get around. The main muscles found below the waist are as follows:

1. Quadriceps femoris - this is a group of four muscles found at the front of the thigh. These are the vastus lateralis on the outside, the vastus medialis on the inside, the vastus intermedius between them, and the rectus femoris above them. The role of these muscles is to extend the leg from a bent position.

2. Hamstrings - these are found to the rear of the leg and consist of the biceps femoris, semitendinosus and semimembranosus. The hamstrings are used to flex the knee in the act of pulling the heel towards the buttocks.

3. Gluteals - these make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. The gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction.

4. Hip flexors - these are found opposite the glutes on the front of the pelvis. Consisting of the psoas major and iliacus they raise the leg to the front.

5. Calves - these consist of the gastrocnemius and the soleus. Their role is to extend the foot at the ankle.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-18T17:40:00.000-07:00

Lower Body Exercises For Beginning Bodybuilders by Rick Mitchell

The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.

The muscles of the lower body can be divided into five groups:

1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.

2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.

3. Gluteals - these are the muscles that make up the buttocks.

4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.

5. Calves - these are the two muscles found in the lower leg.

For beginners these muscles should be exercised as follows:

1. Leg press - 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.

2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates the hamstrings.

4. Standing calf raise - 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.

5. Seated calf raise - 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-17T17:39:00.000-07:00

Exercise The Right Way - The Seated Calf Raise by Rick Mitchell

2005-10-16T17:40:00.000-07:00

Exercise The Right Way - The Lying Triceps Extension by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the lying triceps extension.

MUSCLES TARGETED: triceps brachii

STARTING POSITION

Assume a supine position on a bench.
Grasp the bar with a closed, pronated grip.
Position the bar over the chest with the elbows fully extended and the arms parallel.
Point the elbows away from the face.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Allow the elbows to slowly flex to lower the bar toward the face.
Make sure the wrists remain rigid and elbows point away from face.
Keep the upper arms parallel with each other.
Lower the bar until it touches the head.

UPWARD MOVEMENT

Push the bar upward until the elbows are fully extended.
Make sure the wrists remain rigid and elbows point away from face.
Keep the upper arms parallel with each other.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-15T17:40:00.000-07:00

Know Your Muscle Building Exercises - The Chest by Rick Mitchell

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the chest exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell flyes - this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exercise should be performed as follows:

- Hold dumbbells directly overhead.

- Lower them to sides with elbows slightly bent, pulled back and to the side. Lower no further than level with the torso.

- Use the pectorals to pull the weights back up to the starting position.

2. Incline bench press - you can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as the second part of a pre-exhaust routine you may have to use lighter weights than normally.

- Take a shoulder width grip.

- Lower the bar to the chest with the elbows pointed to the side.

- Return to the starting position.
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-14T17:40:00.000-07:00

Can Growth Hormone Boosters Enhance Muscle Growth? by Rick Mitchell

Many experts feel that supplementation with growth hormones offers exciting possibilities to adult bodybuilders, especially those aged over thirty. They should not be taken by anyone aged under twenty. In the past growth hormone was available only in injectable form but recent years have seen the development of HGH precursors and more advanced delivery systems. The most popular means of taking growth hormone boosters today include sub-lingual spray, homeopathic pills and capsules containing HGH secretagogues.

That's all very well, but do these supplements have any place in bodybuilding? To answer this, we'll need to look first at what growth hormones actually do.

Human Growth Hormone is responsible for the regulation of insulin, protein synthesis, transportation of amino acids across cell membranes and fat metabolism. Clearly, these are processes that are of relevance to serious bodybuilders. Users have reported higher energy levels, enhanced libido and greater cardiac output. In addition, superior immune function, lowering of blood pressure and improved cholesterol levels have been documented. Add in other potential benefits like improved sleep, shorter recovery times, quicker regeneration of damaged muscles and you can begin to understand why some experts are excited by the possibilities offered to bodybuilders.

No adverse side effects have been reported when used as directed but persons aged under twenty should not use growth hormone boosters without consulting a health care professional familiar with HGH therapy.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Growth Hormones to learn more about the issues covered in this article.

2005-10-13T17:40:00.000-07:00

Know Your Bodybuilding Supplement - Tribulus by Rick Mitchell

Tribulus terrestris is a herb that comes from a plant found in Asia. It has been used in the past by many cultures for the treatment of liver, kidney and cardiovascular diseases. It has also been used as a diuretic and to treat infertility. In recent years strength athletes in eastern Europe are reputed to have used it to enhance performance.

It is believed to enhance testosterone levels by encouraging the production of lutenizing hormone. Studies have shown that when lutenizing hormone levels are increased, the natural production of testosterone also increases.

It is difficult to assess the validity of tribulus as a muscle growth enhancer because none of the studies carried out have appeared in peer-reviewed scientific journals. Its proponents do suggest that it can prove useful when stacked with 100 mg of DHEA and 100 mg of androstenedione but this takes us into the equally uncertain territory of prohormones which we have covered in a separate article.

If you do wish to experiment with tribulus you can take 750-1250 mg per day divided between meals. Some people experience stomach upsets but this can be minimized by taking it with food. There's no guarantee that tribulus terrestris will help you grow bigger muscles but many users report a much improved sex drive!
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-12T17:40:00.000-07:00

Know Your Bodybuilding Supplement - Methoxyisoflavone by Rick Mitchell

Flavones are the latest big supplement to hit the market. Methoxyisoflavone is a non-hormonal anabolic compound that has been shown to reduce cortisol levels, increase protein synthesis and improve recovery from exercise.

During tests that led to the issuing of a patent for methoxyisoflavone the following findings were noted:

1. It was found to be more anabolic than anabolic steroids without any of the side effects.

2. It increased lean body mass significantly within 30 days while producing no androgenic effect.

3. Cortisol levels were reduced and nitrogen levels increased considerably.

Flavones can be safely taken by men and women who want to boost their lean muscle gains without risking the hazards associated with taking anabolic steroids. A dose of 400-800 mg can be taken daily, split over two doses. Its effects can be enhanced by taking it with protein due to the ability of protein to force nutrients into muscle cells.

Methoxy can also be stacked safely with ZMA to maximise testosterone gains, or ecdysterone to increase protein synthesis, maintain a positive nitrogen balance and keep the body in an anabolic state.
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-11T17:40:00.000-07:00

Shoulder Exercises For Beginning Bodybuilders by Rick Mitchell

The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.

The deltoid covers the shoulder and consists of three distinct segments:

1. The anterior or front deltoid allows you to raise your arm to the front.

2. The medial or middle deltoid allows you to raise your arm to the side.

3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.

The front delt usually receives plenty of work with chest exercises such as the bench press and pushup, so you'll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows:

1. Seated dumbbell press - 3 sets of 10-15 reps. This exercise places the emphasis on the medial head.

2. Front lateral raise - 3 sets of 10-15 reps. This exercise emphasises the front delt.

3. Rear lateral flyes - 3 sets of 10-15 reps. This exercise targets the rear delt.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-10T17:39:00.000-07:00

Exercise The Right Way - The Standing Calf Raise by Rick Mitchell

2005-10-09T17:39:00.000-07:00

Increase Your Training Intensity - Forced Repetitions by Rick Mitchell

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we'll focus on the role that forced repetitions have to play in intensifying the training effect.

When you reach the point of muscular failure it is impossible to manage one more complete repetition of any exercise, at least not without losing form or correct technique. There is, however, one way in which you can increase the intensity even further and that is by completing one or more forced repetitions with the help of an experienced training partner.

The best way to achieve this is by keeping the same weights on the bar and have your training partner do no more than is necessary to allow you to complete up the three extra repetitions with good lifting form.

Beginning bodybuilders should avoid forced reps until they have learned good lifting techniques and have prepared their muscles for the stresses involved in this particular approach. Intermediate lifters should consider adding forced reps to one exercise in the pre-exhaust sequence. Advanced bodybuilders can utilize forced reps based on their own needs and judgement.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-08T17:40:00.000-07:00

Add Intensity To Your Muscle Building Workout by Rick Mitchell

One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.

The simple answer is, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to engender progress over time thus reducing the likelihood of regression.

But how do you go about intensifying your training? Fortunately there is a tried and tested path to follow as outlined below:

1. Increase resistance - increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur.

2. Change the exercise - to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e.g to incline bench press) or introducing a new exercise will stimulate growth.

3. Reduce rest intervals - giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.

4. Pre-exhaustion - when an exercise involves two or more muscles the weakest will prevent you from working the primary muscle to failure. The answer is to first isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure.

5. Introduce supersets - this involves performing two exercises for the same muscle group without a rest interval. This means you have to utilize different muscle fibers which stimulate greater growth.

6. Use partial reps - at the point of failure you will not be able to complete the full range of movement for a given exercise. Completing a partial rep that uses only a segment of the lift will still work your muscles beyond the point of failure. This technique is especially useful to advanced bodybuilders as it allows them to increase intensity without adding extra routines that could cause overtraining.

7. Use isometric contractions - this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.

8. Employ forced reps - this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this.

Once you have added these techniques to your training regimen you'll know you've done your best to maximize muscle growth.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-07T17:40:00.000-07:00

Abdominal Exercises For Beginning Bodybuilders. by Rick Mitchell

The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:

1. Rectus abdominis - commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.

2. Obliquus abdominis - commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.

3. Transversus abdominis - this is a thin strip of muscle that runs horizontally across the abdomen.

You can target these muscles effectively by performing the following exercises:

1. Crunches - 3 sets of 15-20 reps. This exercise will work the upper abs.

2. Pelvic tilts - 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.

3. Side bends - 3 sets of 15-20 reps. This exercise will work the obliques.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-06T17:40:00.000-07:00

Know Your Bodybuilding Supplement - Ecdysterone by Rick Mitchell

Ecdysterone is a powerful compound that can help to maximise your genetic potential to build muscle. It exists in the herbs Rhaponticium and Cyanatis Vaga. Although it has been known about for many years the expense associated with its extraction meant it was not viable for commercial production. Recent advancements in extraction technology, through in-vitrio cultivation, have made wholesale production possible.

Ecdysterone has been subjected to over 50 studies with the following major findings:

1. It increases lean muscle mass.

2. It increases endurance.

3. It stimulates metabolism.

4. It decreases blood sugar levels.

5. It reduces fatty tissue.

6. It prevents loss of muscle mass and promotes growth of muscle fibers.

7. It is suitable for both men and women and has no known side effects.

Ecdysterone seems to create a kind muscle building environment in the body by maintaining a positive nitrogen balance and by increasing protein synthesis. The recommended dose for Ecdysterone is 80-120 mg per day although dosages of up to 600 mg per day can be safely taken.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-03T17:40:00.000-07:00

Know Your Muscles - The Shoulders And Arms by Rick Mitchell

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the shoulders and arms.

Shoulders and arms work together but they require significantly different exercises to make them bigger and stronger. The main muscles found in these areas are as follows:

1. Deltoid - this is comprised of three separate segments that cover the shoulder and run a few inches down the arm. The anterior deltoid raises the arm to the front. The middle deltoid raises the arm to the side. The posterior deltoid draws the arm backwards.

2. Rotators - these are small muscles of the rotator cuff that control small movements of the upper arm. Consisting of an internal rotator, external rotator and supraspinatus they are used in lifting and throwing actions.

3. Biceps brachii - the biceps covers the front part of the upper arm and consists of a long head and a short head. The long head crosses the shoulder joint and works with the front deltoid to raise the arm to the front.

4. Triceps brachii - the triceps covers the the back of the upper arm and consists of three sections - the long, lateral and medial heads. The role of the triceps is to straighten the arm at the elbow.

5. Brachialis - this muscle lies between the upper arm bone and biceps. It helps the biceps to bend the elbow when the palm is facing sideways.

6. Forearm muscles - the forearms consist of many little muscles called flexors and extensors. The largest forearm muscle is the brachioradialis that lies close to the elbow.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-02T17:40:00.000-07:00

Is Your Muscle Building Potential Limited By Your Genes? by Rick Mitchell

It is clear that certain traits are handed down to us by our parents and unfortunately our ablility to grow muscles beyond certain limits is no exception. That doesn't mean to say hard work and carefully planned training won't have a positive effect on your physique - it just means that some people will inherit a greater abundance of the favored physical characteristics than others. Not everyone possesses the physical traits to become a champion, but you can work wonders with the raw material you do possess.

How responsive you will be to physical stimulation can be predicted to a certain extent by examining your somatype or natural body shape. Basically, there are three recognized body types:

1. Endomorphs - these individuals tend to be squat with a round torso, thick neck and short limbs.

2. Mesomorphs - these individuals tend to be musclar with broad shoulders, powerful chest and limbs and little body fat.

3. Ectomorphs - these individuals tend to be slim and are usually tall with little muscle and body fat.

The ideal bodybuilding physique tends more towards the mesomorph with broad shoulders, narrow hips with arms and legs of medium length. Two further inherited features have a role to play in determining muscle building potential, and these are muscle fiber density and neurological efficiency. Fiber density determines the size potential of a muscle while neurological efficiency refers to the relationship between the nervous system and muscles. This is relevant because, in all out effort genetically blessed individuals have the ability to activate up to 50% of the fibers in a given muscle compared to the average person's 30%. This allows greater scope for stimulating growth.

The fact that there is no easy way to measure fiber density or neurological efficiency is actually a blessing because the incentive remains for all of us to train hard and strive for improvement. Only a tiny minority of people have the genetic tools to become champions but the rest of us can go a long way to fulfilling our own personal goals.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-10-01T17:39:00.000-07:00

Know Your Muscles - The Mid-Section by Rick Mitchell

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the mid-section.

The core muscles of the mid-section do much to stabilize and support the torso so it's well worth spending time to train this area properly. The main muscles of the mid-section are as follows:

1. Rectus abdominis - this is a large flat muscle wall that covers most of the front mid-section from the lower chest to the pubic bone. Above the navel it consists of three pairs of rectangular sections stacked on top of each other and is better known as the six pack.

2. Obliquus abdominis - this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. There are two muscles on each side, with internal obliques lying underneath the external obliques. The obliques help your torso to flex to the side, twist at the waist and help in bending the torso forwards.

3. Transversus abdominis - this is the deepest of the abdominal muscles and consists of a thin strip that runs horizontally across the abdomen. This muscle helps keep the internal organs in place, forces out the breath and stabilizes the spine.

4. Erector spinae - this large muscle group runs along the side of the lower spine. Consisting of a pair, the erector spinae keeps the spine erect and helps twisting at the waist.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-30T17:39:00.000-07:00

The Role Of L-Glutamine In Building Muscle by Rick Mitchell

L-glutamine remains the supplement of choice for many bodybuilders. It is a free form amino acid that can be found naturally in beans, meat, fish, poultry and dairy products. It is also an important component of protein powders and is one of the twenty non-essential amino acids found in the body.

It is widespread throughout the body and plays an important role in protein metabolism. From a bodybuilder's perspective, glutamine's strength is its ability to reduce the amount of muscle deterioration that occurs as a result of intense physical workouts. Failure to replace the high levels of glutamine consumed during intense exercise could result in greater susceptibility to illness due to a weakening of the immune system. In addition, glutamine stolen from the muscles to maintain the immune system must be replaced to keep those muscles building.

Bodybuilders can benefit from taking 10 grams of l-glutamine each day, preferably taken post-workout to enhance its recuperative effects. As a nutrient that occurs naturally in the body glutamine is safe to take although ingesting excessive amounts could cause an upset stomach.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Glutamine Supplements to learn more about the issues covered in this article.

2005-09-29T17:39:00.000-07:00

Know Your Muscle Building Exercises - The Back by Rick Mitchell

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the back exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Lat machine pulldowns - this exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.

- Take a shoulder width grip.

- Pull arms towards the thighs keeping the arms straight.

- Pause.

- Return the bar slowly to the starting position.

2. Pulldowns - you can move straight on to this exercise if you are sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.

- Take a shoulder width grip.

- Pull bar to the chest area.

- Pause.

- Return the bar slowly to the starting position.
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-28T17:40:00.000-07:00

Increase Your Training Intensity - Partial Repetitions by Rick Mitchell

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we'll focus on the role that partial repetitions have to play in intensifying the training effect.

One of the biggest dangers confronting serious bodybuilders is the tendency to overtrain. Bodybuilders at the advanced level must resist the temptation to seek improvement by simply adding more exercises or extra workouts to an already demanding schedule.

One way to maintain progress yet avoid overtraining is to make constructive use of partial repetitions. This allows the introduction of additional intensity without adding significantly to the duration of training. To get the most out of partial repetitions you should follow these simple steps:

1. Use a much heavier weight than you would for the full range version of the same exercise.

2. Perform partial reps only from the halfway stage or mid-point of the exercise.

3. Use this method primarily on lagging body parts.

4. Perform only one exercise for one set per body part.

5. Use only as a supplement to full range movement exercises, not instead of.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-27T17:40:00.000-07:00

Creating An Anabolic State That Supports Muscle Growth by Rick Mitchell

You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. This is achieved through sound nutritional practices so you need to be aware of the following anabolic enhancing principles:

1. Protein is the basic raw material needed to build muscle. Protein supplies the amino acids that the body uses to repair and build muscle following intensive exercise. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver.

2. Carbohydrates are needed to energize the muscle building process. Carbohydrates stimulate the release of insulin which pushes the amino acids into muscle cells to begin the process of repair. The body uses carbohydrates as a source of energy - consume too little and the body will steal protein that would otherwise be used for repairing and building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.

3. Boost your calories. Unless your main aim is to reduce fat you need a positive caloric balance if you want to build muscle. Make sure that your daily calorie intake is 10% higher than your energy expenditure for daily maintenance and that the calories are acquired from a diet characterized by a ratio of 50% carbohydrates, 40% proteins and 10% fat.

4. Get plenty of rest both in terms of adequate rest days between training sessions and sufficient sleep. Your muscles won't grow if you don't build adequate recovery time into your training program. Similarly, you can only optimize your body's levels of testosterone and growth hormone if you spend enough time sleeping.

5. Consume quality supplements to support a sound nutritious diet. For most people it should be enough to add whey protein, creatine and l-glutamine to your daily diet.

6. Don't overdo the aerobic exercise. Your aim is to increase muscle mass therefore you don't want to burn excessive calories that could be utilized for bulking up.

7. Drink plenty of water. Failure to drink sufficient quantities of water will lead to dehydration and adversely affect your muscle mass. Don't forget that muscle is 70% water so a generous intake will maintain muscle volume and help growth.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-26T17:40:00.000-07:00

The Facts About Anabolic Steroids by Rick Mitchell

Anyone involved in the world of bodybuilding, and competitive sport generally, will understand the pressures that go with striving to achieve optimal performance. Sometimes athletes feel they cannot reach their peak without artificially enhancing their powers of recovery from intensive training. One way to speed up this process is through the use of anabolic steroids. In this article we'll examine what anabolic steroids actually do. In a second article we'll focus on the dangers associated with steroid use.

The main active ingredient in steroids is testosterone which is well known as the major male hormone. Testosterone affects the body in two ways, either as an anabolic or an androgenic influence. The anabolic action helps build body tissue by increasing lean muscle mass and bone density. The androgenic actions are those that affect secondary sex characteristics in men.

In recent years research has provided some interesting information in relation to testosterone:

1. It affects muscle size through muscle fiber hypertrophy with an increase in the cross-sectional area of muscle fiber.

2. It takes a dose of at least 300 milligrams of testosterone to raise the body's level above normal.

3. It acts directly on the muscle itself.

4. It stimulates the release of growth hormone.

5. It has an anti-catabolic effect.

From these facts we can deduce that testosterone is an effective aid to muscle building and that it must be taken in significant quantities to have this effect. As far as bodybuilding is concerned the science beyond this is somewhat limited as most users base their steroid regimes on little more than trial and error or the advice of 'veterans'. Due to the illegal nature of steroid use little scientific data exists to confirm the effectiveness of the many steroid supplements in use.

It is perhaps the tendency of some bodybuilders to use a combination of powerful steroids and other drugs that presents the very real dangers that have sometimes led to tragic conquences.
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-25T17:40:00.000-07:00

Know Your Bodybuilding Supplement - L-Carnitine by Rick Mitchell

L-carnitine is synthesized in the body from the amino acids lysine and methionine but it can also be found in nutritional sources such as red meats, dairy products and avocados. Its main role in the body is to help metabolize food into energy. L-carnitine does this by transferring long chain fatty acids into mitochondria where they are oxidised to produce energy.

L-carnitine is heart friendly and has been used for many years in the treatment of heart disease. Studies have shown that it can increase the heart's output and function, stimulate energy supply to the heart and improve overall cardiac performance.

Many bodybuilders use it for the following reasons:

1. It promotes muscle growth.

2. It increases energy.

3. It helps to burn fat.

4. It helps to prevent muscle fatigue.

L-carnitine is a relatively safe supplement provided the manufacturer's recommendations are followed. As with all supplements, remain aware that l-carnitine could be contained in other products so read the labels carefully to ensure your daily intake does not exceed four grams.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-24T17:39:00.000-07:00

Exercise The Right Way - The Wrist Curl by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the wrist curl.

MUSCLES TARGETED: flexor carpi radialis, flexor carpi ulnaris

STARTING POSITION

Sit on the edge of a bench.
Grasp the bar with a closed supinated grip at a width of roughly 8 to 12 inches.
Position the feet and legs parallel to each other with the toes pointing straight ahead.
Lean forward placing the forearms and elbows on the thighs.
Move the wrists forward until they extend just beyond the patellae.
Allow the wrists to extend and the hands to open so that it is only the fingertips holding the bar.

UPWARD MOVEMENT

Raise the bar by flexing the fingers and then the wrist.
Flex the wrists as far as possible without moving the elbows or forearms.

DOWNWARD MOVEMENT

Allow the wrists and fingers to slowly extend back to the starting position.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-23T17:41:00.000-07:00

Exercise The Right Way - The Wrist Extension by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the wrist extension.

MUSCLES TARGETED: extensor carpi radialis, extensor carpi ulnaris

STARTING POSITION

Sit on the edge of a bench.
Grasp the bar with a closed pronated grip at a width of roughly 8 to 12 inches.
Position the feet and legs parallel to each other with the toes pointing straight ahead.
Lean forward placing the forearms and elbows on the thighs.
Move the wrists forward until they extend just beyond the patellae.
Allow the wrists to flex towards the floor.

UPWARD MOVEMENT

Raise the bar by extending the wrists.
Extend the wrists as far as possible without moving the elbows or forearms.

DOWNWARD MOVEMENT

Allow the wrists to slowly flex back to the starting position.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-22T17:40:00.000-07:00

Know Your Bodybuilding Supplement - L-Tyrosine by Rick Mitchell

L-tyrosine is a non-essential amino acid that plays a role in the creation of protein. The body can make it from the amino acid phenylalanine but nutritional sources include animal meats, wheat, oatmeal and seafood.

It performs a multitude of important roles in the body including the alleviation of depression, enhancement of thyroid efficiency, strengthening of the immune system, prevention of neurological degeneration and protection of the skin.

Bodybuilders find it useful for several reasons:

1. It offsets the stress and fatigue associated with intensive training.

2. It helps in the retention of muscular protein.

3. It heightens mental alertness thus helping to offset mental fatigue.

With any amino acid supplement overdosing can lead to weakness and nausea so care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer's instructions should be followed in all instances.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-21T17:40:00.000-07:00

Barbell Exercises That Suit Beginners by Rick Mitchell

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

Day 1 - Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 - Quads, Forearms, Calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Bench press

SHOULDERS: Upright row, military press, front shrug

TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar

BICEPS: Standing curl, EZ standing curl

LOWER BODY: Squat, reverse lunge, calf raise
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-20T17:40:00.000-07:00

Exercise The Right Way - The Biceps Curl by Rick Mitchell

2005-09-19T17:40:00.000-07:00

Exercise The Right Way - The Seated Row by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the seated row using a machine.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the handles with a closed, pronated grip.

STARTING POSITION

Sit down on the seat facing the chest pad of the machine.
Place the feet on the foot supports.
Sit erect and press the torso against the chest pad.
Extend the elbows fully.
This is the starting position for all repetitions.

BACKWARD MOVEMENT

Pull the handles towards the chest.
Maintain an erect torso position and keep the elbows next to the ribs.
Pull the handles as far back as possible.
Keep all movement smooth.

FORWARD MOVEMENT

Keep the elbows next to the ribs and allow the handles to move back to the starting position.
Keep the torso in the same position.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-18T17:40:00.000-07:00

Arm Exercises For Beginning Bodybuilders by Rick Mitchell

Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:

1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm - several smaller muscles that run from the elbow to the wrist.

There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.

Three biceps building exercises are recommended for beginners:

1. Standing barbell curl - 3 sets of 10-15 reps.

2. Alternative standing dumbbell curls - 3 sets of 10-15 reps.

3. Preacher bench curls - 3 sets of 10-15 reps.

Three triceps building exercises are recommended for beginners:

1. Dips - 3 sets of 10-15 reps.

2. Close grip bench press - 3 sets of 10-15 reps.

3. EZ bar lying extensions - 3 sets of 10-15 reps.

One forearm building exercise is recommended for beginners:

1. EZ bar reverse curls - 3 sets of 10-15 reps.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-17T17:40:00.000-07:00

Know Your Bodybuilding Supplement - BCAA's by Rick Mitchell

BCAA stands for branched chain amino acids and is increasingly being recognized as an important supplement in the field of sports nutrition. In short the term refers to three essential amino acids - leucine, isoleucine and valine.

Amino acids are widely known as the building blocks of protein. When protein food is eaten it gets digested into individual amino acids and short chains of amino acids that are sufficiently small to be absorbed into the bloodstream. They are then used by the body to build and repair tissues amongst other things.

Amino acids are split between those classed as essential and those labelled non-essential. This simply means that essential amino acids cannot be made by the body, whereas non-essential amino acids can. There are nine essential amino acids and each must be obtained from the diet. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Non-essential amino acids are just as important as the essential variety and the term simply means they can be made by the body from vitamins and other amino acids. The non-essential amino acids are alanine, arginine, asparagine, aspartic acid, cysteine, cystine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.

The BCAA's are especially important to athletes because they are metabolized in the muscle rather than the liver. This means that they can be used either to build new proteins or be burned as fuel to create energy. Supplementing with BCAA's has been shown to result in measurable gains in both muscle strength and size. Taken before a workout BCAA's can improve performance and delay the onset of fatigue. They also operate as anabolic agents allowing the body to burn fat and not muscle.

As a supplement that has no reported side effects, branched chain amino acids offer many benefits to the serious bodybuilder.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-16T17:40:00.000-07:00

Know Your Muscles - The Chest And Upper Back by Rick Mitchell

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the chest and upper back.

Although they are two distinct areas, the chest and the upper back will be considered together because achieving a muscular balance between them is crucial, particularly in relation to maintaining good posture. Creating an imbalance between the two is likely to result in injury.

The main muscles found in the chest and uper back are as follows:

1. Pectoralis major - these are the large chest muscles found to either side of the breastbone. Its main job is to bring the upper arm inwards across the body, a movement that is known as horizontal adduction.

2. Latissimus dorsi - this is the largest back muscle that runs from the lower back to the upper arm bone. It pulls the upper arm towards the body and acts as an internal rotator of the upper arm.

3. Trapezius - this muscle runs from the mid spine to the shoulder and then to the neck. Its main role is to faciltiate movement of the shoulder blades.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-15T17:39:00.000-07:00

Exercise The Right Way - The Barbell Bent-Over Row by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the bent-over row using a barbell.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the bar with a closed, pronated grip.
Grip should be slightly wider than shoulder width.

STARTING POSITION

Adopt a shoulder width stance with knees slightly flexed.
Flex the torso forward so that it is not quite parallel to the floor.
Make sure the back remains straight.
Look to a point just ahead of the feet.
Let the bar hang with the arms fully extended.
This is the starting point for all repetitions.

UPWARD MOVEMENT

Pull the bar up towards the lower chest.
Point the elbows up.
Keep the torso rigid, back flat and knees slightly flexed.
Touch the bar to the chest in one smooth movement.

DOWNWARD MOVEMENT

Let the elbows slowly extend back to the beginning position.
Keep the torso and knees in the same position.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-09-14T17:40:00.000-07:00

Exercise The Right Way - The Bent-Knee Sit-Up by Rick Mitchell

2005-09-13T17:40:00.000-07:00

Exercise The Right Way - The Leg Extension by Rick Mitchell

2005-09-12T17:40:00.000-07:00

Machine Exercises That Suit Beginners by Rick Mitchell

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the machine exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

Day 1 - Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 - Quads, Forearms, Calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Chest press

UPPER BACK: Lat pulldown, cable row

SHOULDERS: Shoulder press, upright row, cable shrug, lateral raise, front raise

TRICEPS: Kickback, pushdown

BICEPS: Standing curl

LOWER BODY: Leg press, leg extension, calf raise, lying leg curl
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-29T17:40:00.000-07:00

The Role Of Whey Protein In Achieving Significant Muscle Gain by Rick Mitchell

Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.

Whey protein is produced during the process that sees milk turned into cheese. It is also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein powder. It also scores highly in providing the branched chain amino acids (BCAA's) that are important in the building and retention of muscle.

Whey protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle tissue. Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that whey protein has a role as an anti-oxidant and immune system builder.

It is best taken in powder form mixed in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Serious bodybuilders often consume up to 150 grams each day but as a rule of thumb, daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to work out how much protein is taken from food and other sources, and then spread the remaining whey protein balance over the day.

Whey protein is a relatively safe supplement but no more than 30 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of whey protein has been well documented in many scientific studies and there is clear proof that taken consistently, coupled with regular exercise, it will result in meaningful muscle gain.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Protein Supplements to learn more about the issues covered in this article.

2005-08-28T17:40:00.000-07:00

Exercise The Right Way - The Crunch by Rick Mitchell

2005-08-27T17:40:00.000-07:00

Increase Your Training Intensity - Negative Repetitions by Rick Mitchell

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we'll focus on the role that negative repetitions have to play in intensifying the training effect.

At the most basic level, human muscles have three types of strength:

1. Positive strength - the ability to raise a weight.

2. Static strength - the ability to hold a weight.

3. Negative strength - the ability to lower a weight.

Many bodybuilders concentrate primarily on their muscles' positive and static strength but equal focus should be given to negative strength, or lowering the weight, if true muscle failure is to be achieved. You can emphasize this aspect of training by completing a set of negative reps after reaching positive failure.

You'll need one or two partners to lift the weight to the top position so that you can lower it under your own control. Once you can no longer control the descent, the set ends. Take special care with leg exercises and avoid negative squats to protect the knees.

Beginners should not attempt negative reps while intermediate and advanced bodybuilders can be imaginative in how they incorporate negative reps into their training programs.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-26T17:40:00.000-07:00

Exercise The Right Way - The Flat Bench Press by Rick Mitchell

2005-08-25T17:40:00.000-07:00

Exercise The Right Way - The Hammer Curl by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the hammer curl using dumbbells.

MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis

PREPARATION

Grasp two dumbbells using a closed grip.

STARTING POSITION

Stand erect with the feet shoulder width apart, knees slightly flexed.
Place the dumbbells beside the thighs with the elbows fully extended.
Palms should be facing the outer thighs.
Position the upper arms against the sides of the torso.

UPWARD MOVEMENT

Flex the elbow of one arm until the dumbbell is within a few inches of the front deltoid.
Keep the torso erect and the upper arm stationary.
Keep the dumbbell in neutral grip position.
Keep all movements smooth.

DOWNWARD MOVEMENT

Allow the elbow to slowly extend to the starting position.
Keep dumbbell in neutral grip position.
Keep the torso and knees in the same position.
Repeat the same movements with the other arm.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-21T17:40:00.000-07:00

Know Your Bodybuilding Supplement - L-Lysine by Rick Mitchell

Lysine is an essential amino acid therefore it must be obtained from the diet as the body cannot produce its own. It is an essential building block for all protein in the body and can be found in animal meats, fish, dairy products, legumes and brewer's yeast. It performs many useful functions in the body and has proved to be especially useful in treating herpes and cold sores. Lysine also increases the absorption of calcium so it may help to prevent and treat osteoporosis.

To the bodybuilder, lysine offers many benefits:

1. It helps build muscle protein.

2. It helps maintain nitrogen levels.

3. It supports the production of hormones.

4. It speeds up recovery from injury or overtraining.

Although lysine can be readily obtained from many foodstuffs, supplementation can enhance the effects noted above. No problems have been reported with normal usage but high doses exceeding 15 grams can cause stomach problems and cramp.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-20T17:39:00.000-07:00

Know Your Bodybuilding Supplement - L-Taurine by Rick Mitchell

Taurine is the second most abundant amino acid in the muscle after glutamine. It performs several useful functions and can act in a way similar to creatine in that it expands cells by helping the muscle to hold more water, thus increasing cell volume. The added benefit for bodybuilders is that these expanded muscle cells boost hydration and stimulate greater protein synthesis giving an enhanced muscle fullness.

The best time for bodybuilders to take taurine is thirty minutes before training and again immediately afterwards as this will heighten the effect of training. With any amino acid supplement overdosing can lead to weakness and nausea so care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer's instructions should be followed in all instances.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-19T17:40:00.000-07:00

Exercise The Right Way - The Machine Shoulder Press by Rick Mitchell

2005-08-18T17:40:00.000-07:00

Know Your Bodybuilding Supplement - L-Arginine by Rick Mitchell

Arginine is a semi-essential amino acid that the body cannot make naturally. It is found in nuts, seeds, chocolate and raisins.

Arginine is used by the body in the execution of many important physiological processes including hormone secretion, output of growth hormone, removal of toxins from the body and enhancement of the immune system. It is also a precursor of nitric oxide which vasodiolates vessels in the body. For this reason arginine is often used to treat conditions such as angina, high blood pressure, cardiac disease, sexual dysfunction and infertility. Recent research has also highlighted arginine's ability to scavenge free radicals, remove bad cholesterol, enhance fat metabolism and regulate salt levels.

There are several reasons why arginine appeals to bodybuilders:

1. It prevents the retention of water under the skin thus minimizing bloating and helping to create a ripped appearance.

2. It helps the body to retain nitrogen that is essential to the muscle building process.

3. Its vasodilating abilities support muscle growth.

4. It enhances protein synthesis.

5. It helps to boost the immune system allowing harder training and minimizing the minor illnesses that come from overtraining.

With any amino acid supplement overdosing can lead to weakness and nausea so care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer's instructions should be followed in all instances.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-17T17:40:00.000-07:00

How Long Should You Rest Between Muscle Building Sessions? by Rick Mitchell

In an earlier article we concluded that muscles must be worked to failure if an adequate hypertrophic response is to occur. Whether this involves one or more sets is irrelevant as in either scenario the muscles must be worked to failure and beyond. This causes significant microscopic damage to the muscle tissues and it is during the period of recovery that protein synthesis undertakes the repair process that results in bigger muscle fibers.

But how long does this process take and when is it safe to expose those same muscles to further intensive exercise? Scientific studies suggest that muscle fiber degradation takes approximately five to seven days to repair and recover. Any further exposure of the affected muscle to intensive activity will interfere with the recovery process and actually prevent it from achieving maximum growth. However, using the muscle to assist in exercising other body parts or even taking part in low intensity aerobic exercise will not prevent recovery.

It follows therefore that each muscle group should be trained intensively only once each week in order to allow full recovery. This can be achieved by incorportating a split training regime that allows you to work out several times each week but still exercise each muscle group intensively only once every seven days.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-16T17:40:00.000-07:00

Increase Your Training Intensity - Training To Failure by Rick Mitchell

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we'll focus on the role that training to failure has to play in intensifying the training effect.

Anything less than maximum effort will reduce the effectiveness of your muscle building workout. The only way to force an optimal reaction in any muscle is to train it to failure - in other words, no matter how much effort you put in you are simply incapable of completing one more rep of a given exercise.

Too many people seem to finish a set when they reach a certain number of reps, but the body will only show significant change if you ask it to do something extra. Only by passing through the break-over point of momentary muscle failure will you stimulate the muscle to grow.

Anyone starting out on their bodybuilding career should not attempt this method of training as it could lead to serious injury. Spend several months perfecting exercise form and conditioning the body to lift heavier weights before gradually introducing training to failure.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-15T17:40:00.000-07:00

Exercise The Right Way - The Upright Row by Rick Mitchell

2005-08-14T17:40:00.000-07:00

Exercise The Right Way - The Leg Curl by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the leg curl.

MUSCLES TARGETED: semimembranosus, semitendinosus, biceps femoris

STARTING POSITION

Assume a prone position on the machine and press the torso and hips against the pads.
Place the ankles behind and in contact with the foot pad.
Place the legs parallel to each other.
Hang the knees slightly off the edge of the knee pad.
Grasp the handles.

UPWARD MOVEMENT

Raise the pad by fully flexing the knees.
Keep the torso stationary and the hips and torso pressed against the pads.
Do not lift the hips or thighs off the thigh pad.
Do not lock out the knees.

DOWNWARD MOVEMENT

Allow the knees to slowly bend back to the starting position.
Keep the torso stationary and the hips and torso pressed against the pads.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-13T17:38:00.000-07:00

Exercise The Right Way - The Flat Dumbbell Fly by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the flat dumbbell fly.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Grasp two dumbbells using a closed grip.
Assume a supine position on a bench.
Press the dumbbells to an extended elbow, parallel arm position above the chest.
Rotate the dumbbells to a neutral grip.
Slightly flex the elbows and point them out to the sides.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Allow the dumbbells to lower in a wide arc until they are level with the shoulders or chest.
Keep the dumbbell bars parallel to each other as the elbows move downward.
Keep the wrists rigid and the elbows held in a slightly flexed position.
Keep the dumbbells in line with the elbows and shoulders.

UPWARD MOVEMENT

Pull the dumbbells up toward each other in a wide arc back to the starting position.
Keep the wrists rigid and the elbows held in a slightly flexed position.
Keep the dumbbells in line with the elbows and shoulders.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-12T17:38:00.000-07:00

Back Exercises For Beginning Bodybuilders by Rick Mitchell

From a bodybuilder's perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles:

- Thickness of the upper back (traps).

- Wide lats.

- Highly defined lower back (spinal erectors and lower lats).

As a beginner there are five essential exercises for developing these muscles quickly:

1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise will develop the traps.

2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercise will develop the mid upper back.

3. Bent over barbell rows - 3 sets of 10-15 reps. This exercise will add thickness to the upper back.

4. Pullups - Aim for 25 reps. This exercise will strengthen the entire back.

5. Pulldowns - 3 sets of 10-15 reps. This exercise will define the lats.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-11T17:38:00.000-07:00

What Causes Muscle Growth? by Rick Mitchell

In order for muscles to grow, three things are required:

1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers.

2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel.

3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.

Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength.

This will deplete the muscle's energy stores and cause microscopic damage to the muscle tissue. During recovery, these stores of glycogen and phosphocreatine will replenish from carbohydrates and creatine ingested as food or supplements. Amino acids supplied in the diet will trigger the protein synthesis that repairs the damaged muscle and lead to the creation of bigger muscle fibers.

To achieve continuous improvement you will need to keep reaching for higher levels of training intensity otherwise the improvement process will grind to a halt. Fortunately, this is relatively easy to plan for provided certain basic principles and rules are clearly followed. Subsequent articles in this series will examine these principles in detail.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-10T17:38:00.000-07:00

Know Your Bodybuilding Supplement - ZMA by Rick Mitchell

ZMA is a scientifically designed anabolic mineral formula containing zinc monomethionine aspartate, magnesium aspartate and vitamin B-6. Studies have shown that it has a clinical effect on testosterone levels when taken in a combination containing 30 mg of zinc and 450 mg of magnesium per day. The most famous study conducted by Lorrie Brilla at Western Washington University indicated that this combination could raise testosterone levels by as much as 30%.

Bodybuilders can obviously benefit from taking ZMA, specifically in the following ways:

1. It increases the body's natural production of testosterone thus boosting its capacity for building lean muscle.

2. It increases levels of growth hormone.

3. It helps sleep if taken 30-60 minutes before bed thus enhancing rest and recovery.

ZMA has no known side effects but it must be taken in the proper dosage to the exact proportions used in most studies - that is 11 mg of vitamin B-6, 450 mg of magnesium and 30 mg of zinc.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-09T17:38:00.000-07:00

Exercise The Right Way - The Deadlift by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the deadlift.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosis, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Stand with feet flat and placed slightly less than shoulder width with toes pointed slightly outward.
Squat down with hips lower than shoulders and grasp the bar with a closed, alternated grip.
Place hands on bar slightly wider than shoulder width apart, outside knees and with elbows fully extended.
Place bar roughly 1 inch in front of shins and over balls of feet.

UPWARD MOVEMENT

Lift bar off floor by extending hips and knees.
Maintain a flat back and keep hips ahead of shoulders.
Keep elbows fully extended.
Keep bar as close to shins as possible.
When bar passes knees move the hips forward.
Keep body erect at point of full knee and hip extension.

DOWNWARD MOVEMENT

Allow the hips and knees to flex to slowly lower the bar to the floor.
Repeat or finish set.
About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

2005-08-08T17:38:00.000-07:00

The Importance Of Creatine In Building Lean Muscle by Rick Mitchell

Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.

Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles' ATP source of energy.

From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.

Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.

Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers' instructions are followed.

There is a bewildering range of creatine supplements on the market so subsequent articles in this series will examine the relative merits of the most popular and effective forms. In the meantime, you can find out more by visiting the site listed below.
About the Author
Rick Mitchell is the creator of the bodybuilding.com website that offers advice and guidance to bodybuilders of all levels.

2005-08-04T17:38:00.000-07:00

Choosing The Right Bodybuilding Supplement by Rick Mitchell

Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don't lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it.

Now that we've got that out of the way, let's go on to think about what supplements could be of use and this is something that can only be determined by your physical and performance goals. Don't make the mistake of copying your training partners or believing all the garbage spouted in magazine ads. Decide first what you want to achieve and then choose the supplements that will help you reach your goals.

To help you make an informed choice, the most popular and useful bodybuilding supplements available today are listed below, broadly divided into two goal-related categories.

Determined to build muscle? This cannot be achieved without dedication, sheer hard work and sound nutrition. With a solid foundation in place you can help the process along with supplements like creatine, whey protein, prohormones, testosterone boosters and amino acids.

Need to lose fat? There is no point in building awesome muscles if they're covered by layers of fat. Once again, the key to success is hard work but you can boost fat loss by using products from supplement categories that include fat burners, stimulant-free products, appetite suppressants and carb blockers.

Many more supplements are available to support your bodybuilding endeavors. These include energy boosters and products aimed at enhancing the condition of your mind and body. As we progress through this series of articles we'll look at each of these in turn.
About the Author
Rick Mitchell is the creator of the bodybuilding.com website that offers advice and guidance to bodybuilders of all levels.

2005-08-03T17:38:00.000-07:00

Help! My Kids are Overweight! by Diana Keuilian

Identify the Problem and Find a Solution to your Childs Weight Gain.

If you have recently found yourself fretting over your childs waistline, you are not alone. The youth of today are fatter than ever before, and parents are starting to panic. Why are our kids so big, and what should we do about it?

Childhood obesity has been described as an epidemic. It puts our childrens health at risk, making them more susceptible to problems involving their cardiovascular systems, endocrine systems, and even their mental health. Type 2 diabetes mellitus, depression, and low self-esteem are just the tip of the iceberg when it comes to the problems looming over the heads of our overweight children.

It is ironic that both the problem and the solution to this heavy problem boil down to one simple equation. Energy In vs. Energy Out. When more energy is consumed than is utilized, the result is fat storage. In short, our kids eat too much and do too little.

Energy In

The Problem: Parents today are busier than ever before, navigating through hectic schedules with convenient fast food restaurants lurking on every corner. Our kids are eating more fried, processed, and sugary foods than we did as children due mainly to the convenience factor. These foods are laden with excessive calories that result in weight gain.

The Solution: Take time to evaluate your childrens diet. Do they eat three balanced meals a day? Do they eat at least 5 servings of fruits and vegetables a day? Are they limited in their servings of fried, processed, and sugary foods? Avoid buying sugar-filled snacks while grocery shopping, fill your cart with fresh, healthy snacks instead. Make time to plan family meals so that you dont find yourself in another drive thru.

Energy Out

The Problem: Computers, video games, and satellite T.V. are our childrens latest and greatest toys. Who has time to play outside when you are about to beat the hardest level, or your favorite show is about to start? Our kids participate in less physical activity and are more sedentary than any generation before.

The Solution: Limit the time your children spend on sedentary activities, such as T.V and video games. Sign your kids up on a local sports team so that they can run and be active with other kids. Take the whole family to the park on a weekend instead of gathering in front of the T.V.

As a parent, it is your unique responsibility to teach your children the healthy habits that lead to good health. Children who are obese have a greater chance of remaining obese into adulthood, thus greatly increasing the likelihood of serious health problems. Talk to your children about their eating habits, and activity levels, informing them of good choices versus bad choices. Make it a family effort to start eating healthier and increase physical activities, and you will be pleasantly surprised with the results!

About the Author
Diana Keuilian, author, ACE certified Personal Trainer, and co-founder of HitechPersonalFitness.com offers online personal training and nutrition programs that fit your budget and schedule. Whether your goal is to lose weight, firm and tone, or to build muscle, HitechPersonalFitness.com will build a custom designed program just for you.
Visit: http://www.hitechpersonalfitness.com/ and begin meeting your fitness goals today!

2005-08-02T17:38:00.000-07:00

Holiday Health: Give Get-Fit Gifts by Louise Roach

Tis the season to celebrate -- and a time to eat! Most of us gain a few pounds during the holiday season. With family dinners, holiday parties and gift baskets loaded with goodies, who thinks of staying fit?

Instead of giving a pyramid of chocolate, a basket of tempting treats or a bottle of bubbly this year, why not be different? Give your loved ones a Holiday Health Kit to start out the New Year right.

With so many inexpensive or low-cost fitness products available, its easy to combine several items into a customized Get-Fit Gift. Louise Roach, marketing director at SnowPack, a New Mexico-based company that manufactures ice therapy kits, has several suggestions:

If you have someone on your Christmas list who likes to walk or run, think of items like a pedometer, a gift certificate to your local running specialty store, energy bars, a water bottle, a portable CD player, books on stretching, sunscreen, and lip balm. Plus an ice pack just in case they overdo it. Put it all together in a nifty duffel bag and you have a very thoughtful gift.

Maybe someone you know needs motivation to get up and get going. Why not give a home gym in a bag? A few suggestions to include are: free weights, a jump rope, resistance bands, workout videos, a yoga mat, a BMI scale, a heart rate monitor, sport drinks, and protein bars. Of course every home gym needs first aid in the form of an ice therapy product to take care of strained muscles. Then wrap it all up in a bright tote bag for giving.

Several other themes for Get-Fit Gifts could be biking, hiking and backpacking. A visit to your local athletic store can offer many ideas such as a day pack, water carrying system, socks, hats, compass (or GPS system), utility tool, first aid kit, a spa product and destination books.

With a little creativity, you can put together healthy, useful gifts that will be well appreciated throughout the New Year.

About the Author
Louise Roach has been instrumental in the development of SnowPack, a patented cold therapy that exhibits the same qualities as ice. SnowPack offers two Body-n-Ice Kits that make perfect Get-Fit Gifts by themselves. Theyre a great idea for soccer families and active Baby Boomers, plus everyone in between. For more information visit: http://www.snowpackusa.com

2005-08-01T17:38:00.000-07:00

Deciding on a Fitness Center: Tips for Choosing by Conray Knox

Joining one of the many fitness centers in your area can have a lot of benefits, but can also be a big expense. Since most centers ask you to sign contracts that can be difficult to cancel, make sure that joining a fitness center is for you and that you are happy with the one you choose, before signing on the dotted line.

Deciding on your Needs

Since you are reading this I guess you would be more interested in weight training than aerobics, swimming and other things. Now those are important but it does not matter to some people whether there is a swimming pool available. You might not be concerned with the number of aerobics classes held each day.

All you want to do is weight train. So choosing a gym that has a wide variety of exercise equipment is idea for you. Now if you are still not sure, you need to look for a location that has a variety of programs and exercise equipment. Maybe once you get started you can decide on your specific needs.

Shop Around

There are many fitness centers out there, too many to review individually. But keep in mind that they are not all alike. If you want to join, make sure to find a club that suits you. Do your homework and comparison shopit will definitely be to your advantage. Heres what to look for:

* Make sure its convenient to work and/or home. If its not, you wont go.

* Request a free or guest pass to try out the facility.

* Ask about the qualifications of the staff. Unless you already know what youre doing, you want to work with professionals.

* Visit your choices during the times you would most likely go to exercise and check for crowding conditions.

* Check out the cleanliness of the exercise areas as well as the locker rooms and bathrooms. Make sure exercise equipment appears to be in good condition.

* Ask for operating hours and class schedules to make sure they fit your needs.

* See if child care is available on site.

* Talk to other members and see how they like it.

Joining a fitness center can be a major expense, so use these tips to avoid any financial surprises and get the most for your dollar.

* Before you shop, determine how much youre willing to spend. Dont go above this amount. Working out should not break the bank.

* Find out exactly what is included in the monthly fee and what is considered extra. Be sure to get a price list of services.

* Skip low-cost trial memberships. You will most certainly be pressured later on to continue at a higher fee. Dont join until youre ready to make the commitment and only pay what youre willing to pay.

* See if you are eligible for discounts through your employer or health insurance company.

* Completely understand all refund and cancellation policies before signing a contract.

* Review the contract at home, without the pressure of a salesperson. Ask questions and make sure you understand what youre signing.

The Benefits of Joining

Fitness clubs allow you access to equipment that you could not afford to purchase or have no room for at home. Many also offer a variety of classes led by trained professionals, therefore increasing the variety of exercise options available. You also have access to fitness professionals who can provide guidance and help you develop a personalized weight training program.

For those who HATE to waste money, joining a fitness center can be a good motivator, feeling compelled to go so they get their moneys worth (this is true only for those who really go out of their way to get value from their money, no matter what theyre spending it on). Those who would just be constantly interrupted trying to work out at home may find getting out of the house to exercise the only way to go.

Alternatives to Fitness Centers

Remember, the large fitness center chains are not the only way to go. Some employers as well as local hospitals or wellness centers have fitness facilities.

Also, make sure this is the best value for you. A few hundred dollars investment in work out equipment you can use at home will still give you excellent fitness results. Or you could join a fitness class through your local YMCA or community center, where membership is not required.

About the Author
Conray Knox is the owner and webmaster of Weight Training Info Discover how to eat and training for maximum weight loss and muscle gain.

2005-07-31T17:38:00.000-07:00

Exercise the right way - the leg press by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the leg press.

MUSCLES TARGETED: vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Lie on leg press machine with buttocks supported on seat and back pressed against the back rest pad.
Place feet flat on the platform, shoulder width apart. Angle toes slightly outwards.
Grip handles and unlock weight in readiness for performance of the leg press.

EXERCISE TECHNIQUE

Slowly bend legs, allowing knees to move towards the chest.
When the knees have reached a point just beyond 90 degrees, slowly straighten the legs until you return to the starting position.
Do not lock your knees at the highest point of the movement.
Repeat this movement until you reach your target number of repetitions

OTHER EXERCISES WORTH CONSIDERING

Other exercises that tackle these muscles include the Squat, Hack Squats, Smith Machine Squats and Seated Leg Extensions.
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

2005-07-30T17:38:00.000-07:00

Exercise the right way - barbell shrugs by Rick Mitchell

2005-07-29T17:38:00.000-07:00

Exercise the right way - the decline dumbbell bench press by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the decline dumbbell bench press.

MUSCLES TARGETED: pectoralis major, anterior deltoids

STARTING POSITION

Sitting at the high end of a decline bench, make sure that ankles and feet are secured under the pads.
Grasp two dumbbells using an overhand grip.
Set the dumbbells in an upright position on your knees.
Lie on the decline bench whilst simultaneously bringing the dumbbells to the side of your chest on either side.
Raise the dumbbells to arm's length with the palms facing forward. Do not lock out the elbows.
This starting position sees the dumbbells touching each other, directly above the chest.

EXERCISE TECHNIQUE

Slowly bend the arms to lower the dumbbells to a postion on either side of the chest. You should achieve a maximum stretch at this point.
Raise the dumbbells slowly to the starting position.
Repeat this movement until you complete the intended number of reps.

OTHER EXERCISES WORTH CONSIDERING
The Decline Barbell Bench Press places a similar emphasis on the lower part of the pectoralis major and the anterior deltoids. Other useful chest exercises have a slightly different emphasis and these include Push-Ups (mid chest), Flat Dumbbell Bench Press (mid chest), Flat Barbell Bench Press (mid chest),Flat Dumbbell Flys (mid chest), Incline Dumbbell Bench Press (upper chest), Incline Barbell Bench Press (upper chest), Incline Dumbbell Flys (upper chest) and Cable Crossovers (lower and mid chest).
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

2005-07-28T17:38:00.000-07:00

Exercise the right way - seated pulley rows by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at Seated Pulley Rows.

MUSCLES TARGETED: latissimus dorsi, trapezius, rhomboids, erector spinae

STARTING POSITION

Grasp the handle with palms facing inward.
Straighten arms, sit on padding and place feet on the floor rests.
Maintain slightly bent knees.
Lean forward with head but keep back straight.

EXERCISE TECHNIQUE

Bring the torso to an erect position whilst pulling handle towards the abdomen.
Arch the back slightly and keep the elbows close to the torso.
Return to the starting position.
repeat this movement until the intended number of repetitions have been completed.

OTHER EXERCISES WORTH CONSIDERING

Another exercise worth considering is the T-Bar Row (additionally targets biceps brachialis but not trapezius muscles).
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

2005-07-27T17:38:00.000-07:00

Exercise the right way - one-arm dumbbell rows by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at One-Arm Dumbbell Rows.

MUSCLES TARGETED: latissimus dorsi, trapezius (mid), biceps brachialis

STARTING POSITION

Grasp a dumbbell with an overhand grip and palm facing body.
Rest your opposite knee on a flat bench.
The supporting leg should be slightly flexed with the foot flat on the floor.
The back should remain straight, parallel to the floor.
The dumbbell should be held at arm's length.

EXERCISE TECHNIQUE

Pull the dumbbell upward in a straight line with the elbow kept close to the body.
Lower the dumbbell slowly to the starting position.
Repeat this movement until the intended number of repetitions have been completed.
Repeat on the other side.

OTHER EXERCISES WORTH CONSIDERING

Other exercises that tackle these muscles include Bent-Over Barbell Rows (mid trapezius), Chin-Ups (upper trapezius) and Lat Pull-Downs Behind the Neck (upper trapezius).
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

2005-07-26T17:38:00.000-07:00

Exercise the right way - dumbbell lunges by Rick Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at dumbbell lunges.

MUSCLES TARGETED: quadriceps, gluteals, hamstrings

STARTING POSITION

Stand with feet flat and placed less than shoulder width with toes pointed slightly outward.
Hold a dumbbell in each hand with the hands facing inwards.

EXERCISE TECHNIQUE

Step forward, keeping the back straight.
Bend the knee of the lead leg until it reaches a 90 degree angle. The knee of your back leg should be roughly two or three inches off the ground at this point.
Push forcefully with your lead leg and return to the starting position.
Repeat the exercise with your other leg and continue to alternate until you reach the intended number of repetitions.
You should note that varying the length of the step will change the emphasis of this exercise. A longer step will place greater emphasis on the hamstring and gluteal muscles. A shorter step will place greater emphasis on the quadriceps muscles.

OTHER EXERCISES WORTH CONSIDERING

A similar effect can be achieved by performing Barbell Lunges.
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

2005-07-25T17:38:00.000-07:00

10 Easy to follow Tips to help YOU Lose Weight by Steve Li

Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can benefit, too.

SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER EACH DAY

Okay, for many people this is a big problem. Water doesnt taste all that great generally because water doesnt really taste like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?

If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your waterbut no sugar or sweetener! Ice also helps.

Check out flavored waters on the market, too. Just keep an eye out for additives.

SUCCESS TIP NO. 2: EAT BREAKFAST

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morningdo it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."

Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the bread group if you skip breakfast.

You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.
SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY

This can be one of the hardest adjustments to make. After all, you are busy! You already have a full-plate. When do you have time to worry about filling your plate with more frequent meals?

Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later.

SUCCESS TIP NO. 4: AVOID WHITE FOODS

This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.

Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.

These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

SUCCESS TIP NO. 5: EAT YOUR VEGGIES

It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.

If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.

Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.

SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE

While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.

If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.

Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.

It will also be easier to maintain your diet with your own favorite fresh food selections on hand.

SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS

Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.

For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later.

Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.

SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK

In addition to everything thats been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.

Just thinkeating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?

Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.

SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK

This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence.

Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD

You will feel full and more satisfied if you take the time to savor your food and chew it slower. Dont get in the habit of eating while standing or eating quickly. Sit down and chew.

Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

About the Author
Steve Li is the webmaster of http://weightlose.yourbestchoices.com
You can read more articles like this by subscribing to his twice-weekly
Newsletter. Send a blank email to: mailto:weightlose@yourbestchoices.com
and get a free ebook The Power of Positive Habits as welcome gift.

2005-07-24T17:38:00.000-07:00

Nutrition Tips to Improve Fat Loss by Rick DeToma

Incorporating these fat loss tips will improve your nutrition
program. Start off slowly and add one a week, you don't have to
adopt all of them at once. Before long, youve cleaned up your
nutrition program and on your way to reaching your goal. Trendy
diets, fads and the infomercial product of the month, are not
going to help you reach your weight loss goals. A well
thought-out nutrition and exercise program will.

Eat breakfast

Proven time and again, those who eat breakfast are more
successful at controlling their weight than those that don't.
Plus, when doing strength training exercises (and you know you
should be), it's even more important to make certain you fuel
those muscles after an overnight fast. The perfect time for
burning fat because glycogen, blood glucose and insulin levels
are all low.

Unfortunately, it may also be perfect for burning muscle, because
glycogen levels are low, and levels of the catabolic stress
hormone cortisol are high. If you skip breakfast and eat lunch at
noon, youre not only in a highly catabolic (muscle wasting)
state, youre also sending an unmistakable starvation signal to
your body.

Eat less sugar

Start reading labels! Sugar is hidden in almost every commercial
food item. A single tablespoon of ketchup gets 3 of its 4 grams
of carbs from sugar. A 12 oz can of cola has a staggering 40
grams of sugar, and ALL of the carbs in a cola are sugar! Why
does that matter?

Simple sugars are digested very quickly and cause a rapid spike
in blood sugar. Your body then releases large amounts of insulin.
Insulin quickly clears the glucose from the bloodstream leading
to low blood sugar (hypoglycemia.) Low blood sugar causes
cravings, hunger, weakness, mood swings and decreased energy.
These cravings for sugar result in a vicious cycle of ups and
downs in blood sugar levels throughout the day.

Eat More Often

Studies have shown that those who eat 4-6 smaller meals per day
have less body fat than those eating 2-3 meals a day, even if
both groups eat about the same number of calories. This is
because of maintaining steady blood sugar levels. Too much
insulin activates fat storage enzymes and forces fat in the
bloodstream into fat cells for storage.

High insulin levels also inhibit enzymes that promote the
breakdown of existing stored body fat. You can manage your blood
sugar and insulin levels by choosing fewer simple carbohydrates,
more complex carbohydrates, eating fiber and having your
carbohydrates with lean proteins approximately every three hours.

Eat protein

Be sure to include enough protein for your level of activity (you
are exercisingright?)

Protein speeds up your metabolism because your body has to work
harder to digest, process, and utilize it compared to fats or
carbs.

The "thermic" effect of protein is one of the reasons that a
higher protein diet is more effective for fat loss than a diet
high in fat or carbs. Too much of any food can be stored as body
fat, but protein is less likely to be converted to fat than any
other nutrient.

Eat nothing from a box

The closer your food is to nature the better off you are. Have
you looked at the ingredients list in most packaged food these
days? You need to be a scientist to figure out what half the
ingredients are. Stick to real, wholesome foods, fruits,
vegetables, whole grains, lean protein, etc.

Eat your vegetables

I don't mean fast food french fries. Try to get as many vegetable
servings into your meals as you can. It's nearly impossible to
over eat vegetables. They are full of fiber and will help keep
you full between meals. They also contain loads of antioxidants.
Raw is great, steamed is another good way to have them. Hold the
heavy cheese sauces please!

Eat protein and carbs together

If you want to keep your blood sugar in check, then don't eat
your carbs by themselves. Strive to always have balanced meals of
protein, carbs and healthy fats. You'll feel better and your
muscles will thank you.

Prepare your own food

Best for several reasonsIt's cheaper than eating out, you know
exactly what you are eating, and it saves time. It takes no more
time to cook up 6 healthy chicken breasts than it does to cook
one or two. Make things easy. Prepare them over the weekend and
your lunches for the next few days are done. While you are at it,
put on a pot of brown or wild rice, or bake up some sweet
potatoes and you're good to go.

Drink water

LOTS! Most people are already dehydrated. Strive to drink a
gallon a day. If you drink a lot of coffee, then you need an
extra 8 oz for each cup of coffee. Exercise will put more demands
on your fluid levels. You need water. Drink 50-75% of your body
weight in ounces of water. Add an additional 16 oz for strenuous
exercise. No complaining!

Get more exercise

Get some exercise on most days of the week, and alternate between
strength training exercises and cardio training. If you are a
beginner, shoot for two weight workouts a week and progress to 3
or more depending upon your goals. Get in as many cardio sessions
as your schedule will allow, but aim for at least 3.

Commit to adopting these nutrition program changes and you'll be
well on your way to reaching your weight loss goal, whether it's
ten pounds or many more. Sound nutrition and exercise will always
succeed in the long run. Don't give into the temptation of fads.

The information contained in this article is strictly for
informational purposes and is not intended to provide medical
advice. If you are sedentary or over 40 please get clearance from
a doctor before starting an exercise program.

About the Author
Rick DeToma is a fitness coach, and trainer
who specializes in home workouts. Contact Rick for a no
obligation telephone fitness assessment at:
http://www.tailored-fitness-home-workouts.com/contact.html

Get more tips like these by subscribing to Tailored Fitness News
http://www.tailored-fitness-home-workouts.com/newsletter.html

2005-07-23T17:38:00.000-07:00

Diet Disasters - How to Fight Them, How to Avoid Them by Janiss Garza

How did it happen? You were being so good about eating healthy - now you're face to face with a whole coconut cream pie or a burger and fries from the nearest fast food joint. A sudden craving, a time crunch or a lengthy dinner menu can bring one on - diet disasters happen. What can you do when faced with a situation that seems almost guaranteed to knock you off the healthy eating track? Here are solutions to the most common diet disasters.

Potential Disaster: I always wind up eating the whole bag of snacks - but my family will riot if I stop buying them.

Solution: You don't have to eat the whole bag. But chances are you will - or you will eat more than you planned on - if you eat out of that big bag. Even if it's a low fat, low carb or otherwise healthy snack, the calories will add up. The solution, however, is easy. As soon as you get home with that bag of chips, puffs or other snack, look at the Nutrition Facts to see how many servings are in that bag. Then take the same number of sealable sandwich baggies and divide the snacks evenly into each one. So next time you want something to munch on, just grab one of those single serving baggies!

Potential Disaster: I've just got to have a piece of cake/ pie/ pastry/ other high caloric indulgence.

Solution: Okay, so you can't get your mind off that yummy looking apple pie or double chocolate layer cake - so have it. We all need a treat now and again. But be smart about it. Don't go to the market and get a whole cake or a package containing a half dozen pastries. Go to a coffee shop or bakery, order one piece to go and take it home. And don't eat it out of the Styrofoam container - set it on a plate and eat it with a real fork, not the plastic one they stuffed in the bag. In fact, if you've got good china, use that. An indulgence should be a special occasion, something you do rarely, and it should be treated in a special way. Really enjoy that piece of cake or pastry - savor it. Eat lightly for the rest of the day to make up for the extra load of calories. Enjoy the moment and go back to your usual, healthy way of eating as soon as you're done.

Potential Disaster: I'm on the road a lot and don't have much time, so I'm always grabbing fast food on the go.

Solution: Instead of driving through a burger place when you're hungry, be prepared - get a small cooler and pack it with healthy meals and snacks. Take some time before you have to go on the road to make your own sandwiches and bag some veggies. You can include snacks such as low fat yogurt, string cheese or fruit. Throw in a protein or meal replacement bar - the cooler will keep it from melting on hot days. Pack chilled water so you don't have to buy a soda. If you want something warm, take along a couple of thermoses - one containing soup or turkey chili and another filled with tea. If you really must grab some fast food, most places will have healthier choices - check the nutritional info for calorie and fat content. These places are all required to have the nutrition sheets on hand - ask for one. Better yet, download them from the internet so you're already prepared.

Potential Disaster: I frequently eat out in restaurants and am faced with huge entree servings.

Solution: Restaurant meals are completely out of proportion with real serving sizes. Don't even wait until the end of the meal - ask your waiter or waitress to bring you a Styrofoam container when they bring your food. Pack up most of it before you even start eating. If you're having a business lunch and packing a doggy bag might appear unprofessional, then don't order a whole meal. Order a healthy (not fried) appetizer, or a half sandwich, or a half salad (if they're available). Order a bowl of soup and skip the crackers. And if you do order a salad, make sure to ask for the dressing on the side - and use it very sparingly! Also be aware of what you're drinking - a large non-diet soda or lemonade will only add empty calories. Let's not even discuss the calorie content of most alcoholic beverages. Stick with water, tea or, at most, one glass of wine. Take your time eating - put your fork down and enjoy talking with whomever you are dining with. That way you won't eat as fast. Lastly, be aware that more and more restaurants are including healthy meal choices - choose grilled or poached instead of anything with a cream or butter sauce. See if you can replace the rice or potato with an extra vegetable. And tell the waiter to take away the basket of bread.

Potential Disaster: When I go to a party, I can't resist the hors d'oeuvres.

Solution: Have a bowl of soup before you head off for the party. Soup is low calorie (just make sure you avoid soup made with cream) and fills you up so you won't have as much room for those tempting hors d'oeuvres. And be selective about which treats you choose - only take a single piece of your absolute favorite two or three choices and skip the rest, or stick to the veggie tray. And don't just graze mindlessly - have one piece, leave the hors d'oeuvres table and return 15 or so minutes later for another piece of something different. Another thing you might consider is bringing your own, healthy dish - just make sure it's one of your favorites, something you really love but that won't destroy your diet. And again, once you've eaten a little, leave the vicinity of the table for a while. The less you see of the food, the less likely you will be to indulge. And be just as frugal with the alcohol - not only are alcoholic beverages loaded with calories, they also stoke your appetite, so drinking gives you a double whammy. If you can pass up drinking altogether, then do so. If you don't feel festive without imbibing at least a little, then stick to one drink, preferably something made without other, high-calorie ingredients (in other words, a glass of wine or small scotch on the rocks is okay, a pina colada is not). Focus on the other festivities and don't make food the focus of the evening.
About the Author
Janiss Garza is a journalist and fitness consultant in Los Angeles, California. She is editor-in-chief of All Spirit Fitness, an online resource for mind-body-spirit health. You'll find the site at http://www.allspiritfitness.com.

2005-07-22T17:38:00.000-07:00

'THE CONSUMERS AWARENESS GUIDE TO SELECTING VITAMIN SUPPLEMENTS' by Terry Pierce

(5 sections of guide, to recieve the full article please visit our website for your free copy)
'THE CONSUMERS AWARENESS GUIDE TO SELECTING VITAMIN SUPPLEMENTS'
Terry L.Pierce
THIS IS AN EDUCATIONAL SERVICE PROVIDED BY PIERCENUTRITION
1 866 469 0521 WWW.PIERCENUTRITION.USANA.COM

Hi my name is Terry L. Pierce and I am the owner of PierceNutrition and we are associated with

Usana Health Sciences a company that has been manufacturing and distributing vitamin

supplements since 1992. I have been taking vitamin supplements and exercising for 25 years and

in those 25 years I have taken countless vitamins, minerals protein shakes, carbohydrate drinks,

amino acids all the time wondering if these products were really helping me to become a healthier

person. In my endless search for the right combination of supplements I feel I have

finally found a formula for selecting the right combination of supplements and I now

have the peace of mind of knowing that I am taking the right combination and highest

quality of vitamin supplements so I felt compelled to write this consumer awareness

guide to inform other people who are concerned with their health as well as their families

health. This guide will help anyone who is interested in starting a supplement program or

if you are currently taking vitamins and unsure about the quality and potency of you

supplements. There is information, suggestions and recommendations in this guide that

will help you make an intelligent and informed decision on how to select the vitamin

supplements that are right for you. Much of this guide talks about pollution in our

environment although most Americans know about the pollution issues we face everyday

I dont think that very many take it too seriously. The issues you will read in this guide

will help you become aware of just how dangerous the hazards of pollution are and this

guide will also tell you what you can do to protect yourself from these hazards The

pollution we face has an adverse affect on our physical and mental health. My company

PierceNutrition and Usana Health Sciences have teamed up to bring you this Consumers

Awareness Guide to Selecting Vitamin Supplements. Please read the articles carefully to learn

how you can protect you and your family and please be sure to contact me with any questions you

might have.

THIS IS AN EDUCATIONAL SERVICE PROVIDED BY PIERCENUTRITION

SECTION THREE: WHAT EXACTLY ARE ANTIOXIDANTS AND HOW CAN
THEY HELP ME?

To understand antioxidants and how they can help you, you must first understand the way they interact with free radicals and our cells and molecules. So heres a brief description but I feel it will help you understand why antioxidants are so important to us. The human body is made of many different types of cells and cells are composed of many different types of molecules. Molecules consist of one or more atoms of one or more elements by chemical bonds.

Atoms consist of a nucleus, neutron, protons and electrons. The number of protons (positively charged particles) in the atoms nucleus determines the number of electrons (negatively charged particles) surrounding the atom. The electrons are involved in the chemical reactions and the substance that bonds chemicals together to form molecules. Electrons surround or orbit an atom in one or more shells. The inner most shell is full when it contains two electrons. When the first shell is full, electrons begin to fill the second shell. When the second shell has eight electrons , it is full and so on. Please stay with me Im getting to the point.
The most important structural feature of an atom for determining its chemical behavior is the number of electrons in its outer shell. A substance that has a full outer shell tends not to enter in chemical reaction (an inert substance). Because atoms seek to reach a state of maximum stability, an atom will try to fill its outer shell by:

Gaining or losing electrons to either fill or empty its outer shell
Sharing its electrons by bonding together with other atoms in order to complete its outer shell
Atoms often complete their shells by snaring electrons with other atoms. By sharing electrons the atoms are bound together and satisfy the conditions of maximum stability for the molecule.

THIS IS AN EDUCATIONAL SERVICE PROVIDED BY PIERCENUTRITION
1 866 469 0521 WWW.PIERCENUTRITION.USANA.COM

HOW FREE RADICALS ARE FORMED:

Normally, bonds dont split in a way that leaves a molecule with on odd, unimpaired electron but when weak bonds split, free radicals are formed. Free radicals are very unstable and react quickly with other compounds, trying to capture the needed electron to gain stability. Generally, free radicals attack the nearest stable molecule, stealing its electron. When the attacked molecule loses its electron, it becomes a free radical itself, beginning a chain reaction. Once the process is started, it can cascade finally resulting in the disruption of a living cell.

Some free radicals arise naturally during metabolism. Sometimes the bodys immune systems cell purposely creates them to neutralize viruses and bacteria. However environmental factors such as pollution, radiation, cigarette smoke and herbicides can also spawn free radicals.

Normally the body can handle free radicals, but if antioxidants are unavailable or if the free radical production becomes excessive, damage can occur. Of particular importance is that free radical damage accumulates with age.

HOW ANTIOXIDANTS MAY PREVENT AGAINST FREE RADICAL DAMAGE:

The vitamins C and E are thought to protect the body from free radicals. Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron stealing reaction. The antioxidant nutrient themselves dont become free radicals by donating an electron because they are stable in either form they act as scavengers, helping to prevent cell and tissue damage that could lead to cellular and tissue damage.

*Vitamin E- The most abundant fat-soluble antioxidant in the body. One of the most efficient chain breaking antioxidants available. Primary defender against oxidation. Primary defender against lipid peroxidation (creation of unstable molecules containing more oxygen than normal)

*Vitamin C- The most abundant water soluble antioxidant in the body. Acts primarily in cellular fluid. Of particular note combating free radical formation caused by pollution and cigarette smoke. Also helps return vitamin E to its active form.

Although it is important to supplement your diet with vitamins and minerals it is still very important that you eat your fruits and vegetables so dont just rely on supplements alone be sure that your diet consist of 5-8 servings of fruits and vegetables per day.

THIS IS AN EDUCATIONAL SERVICE PROVIDED BY PIERCENUTRITION
1 866 469 0521 WWW.PIERCENUTRITION.USANA.COM

SECTION FOUR: ALL VITAMINS ARE NOT CREATED EQUAL (AWORD
ABOUT PIERCENUTRITION AND USANA)

PierceNutrition has found a company that has created a high quality nutritional supplement with a broader spectrum of antioxidants than any other brand plus it includes the patented Olivol.
This company has found the right ingredients that are important in a vitamin supplement. The essential vitamins and minerals as defined by the governmental agencies and nutrition experts, are limited to a handful of vitamins and minerals that are necessary for the proper functioning of the cells in our body but they cannot be made by the body. They must be obtained from our diet. This companys supplements contain higher levels of almost all of the essential vitamins and minerals listed in the US RDA
There is still much to be discovered about how nutrients work together, but one thing is for sure- they do work together in extremely complex ways. A healthy body is a complex mechanism, and each complex area requires a complex mix of nutrients.
The need for a balance in nutritional supplementation also derives from the fact that certain nutrients supplied in isolation can sometimes result in a deficiency of another nutrient. Finally, at excessive or imbalanced levels, some nutrients can even be toxic. The formulation of this companys essential vitamins were painstakingly designed to allow components to work in concert to achieve a synergy of optimal health benefits and safety. This company uses ingredients that can be absorbed and then used in the body. In short they are in high quality and are bioavailable. At this company every effort is made to obtain the highest quality ingredients with dependable levels of potency. In addition every step of the manufacturing process is subject to exacting quality control. All this ensures that the full benefits of these nutrients are available to the user. This company also has a zero tolerance for error this means the customer is always assured outstanding quality. In short you get exactly what is promised to you. Last but not least this company offers a guarantee on quality and potency and PierceNutrition backs it up with a 100% money back guarantee.

Our Guarantee: If you dont feel better than you did before you started taking our supplements and youre not happy with our product after taking taking them for at least thirty days PierceNutrition will refund your money no questions asked.

THIS IS AN EDUCATIONAL SERVICE PROVIDED BY PIERCENUTRITION
1 866 469 0521 WWW.PIERCENUTRITION.USANA.COM

SECTION SEVEN: HERE ARE 7 IMPORTANT QUESTIONS YOU SHOULD
ASK BEFORE CHOOSING YOUR SUPPLEMNTS:
1.Is the supplement laboratory tested and does the supplement carry an unconditional guarantee of purity and potency.
(Ask this question to find out if the supplement company guarantees its quality and if
they answer yes ask them to verify it)
2.Is the supplement manufactured to the strictest pharmaceutical-grade standards or GMP
(Make sure the manufacturing facility complies with pharmaceutical-grade Good
Manufacturing Practices GMP if so regular inspections should be conducted by
various government agencies.)
3.Does the supplement use a premium grade of raw materials used to ensure maximum bio-availability, effectiveness and safety.
(Ask this question to find out the quality of supplement you are getting)
4.Does the supplement contain a superior formulation of vitamin C specifically Poly C
(Poly C maintains higher blood levels of vitamin C than ascorbic acid or other forms)
5.Does the supplement contain a proprietary blend of bio-flavanoid antioxidants
(Ask this question to ensure you are getting a potent amount of vitamin C bioflavaniods enhance the action of vitamin C and cant be manufactured in the body it must be supplied in the diet it also called vitamin P)
6.Does the supplement company provide customer service and product support from one company
(Ask this question because it is much easier to get your questions answered from one company rather than contacting several different ones.
7.Does the supplement company offer a 100% money back guarantee.
(Ask this question because a supplement company should always be confident enough with their product to offer a 100% money back guarantee)

By asking these questions you should be able to make an informed intelligent decision. If you want just any multi vitamin any supermarket will do just fine. Or maybe you just believe that you are getting the proper nutrients from your diet alone. You owe it to yourself and your family to ask these important questions before you buy.

THIS IS AN EDUCATIONAL SERVICE PROVIDED BY PIERCENUTRITION
1 866 469 0521 WWW.PIERCENUTRITION.USANA.COM

SECTION EIGHT: 4 STEPS TO SELECTING A VITAMIN SUPPLEMENT

1.Get a health audit or assessment. (It is important that you have an idea of what your body needs as reflected by your lifestyle)
2.Ask the 7 questions that are listed in this guide
3.Determine what company offers the highest quality and right combination of supplements for you and your family.
4.Make sure the supplement company offers a 100% no risk money back guarantee

PierceNutrition has done all the research for you and if you want the peace of mind of knowing that you are getting the highest quality and the perfect combination of vitamins, minerals and antioxidants that is covered by a 100% money back guarantee and to receive a free health assessment to find out exactly what you body needs then I invite you to call and leave your name address and phone number or visit my website so that we can send you a health assessment form and a free catalog with a full range of supplements to protect you and your family from the hazards I talked about earlier.
You can also receive a free health assessment and order our products by visiting our website at www.PierceNutrition.usana.com

Heres one more point I know that consumers are skeptical when it comes to selecting a vitamin supplement, I was to in the beginning, you just arent sure what youre getting. Thats why with our products we offer this guarantee of purity and potency on all of our products combined with a money back guarantee. PierceNutrition also offers a full line of skin care products, weight management products as well as products for adolescents that are manufactured with the same high quality standards and covered by the same guarantee.

Thanks very much for reading this consumer information guide, I hope you found this message helpful. If you have questions please dont hesitate to contact me.
On behalf of Pierce Nutrition and USANA I thank you for your kind attention.
Sincerely Terry L. Pierce

THIS IS AN EDUCATIONAL SERVICE PROVIDED BY PIERCENUTRITION
1 866 469 0521 WWW.PIERCENUTRITION.USANA.COM

About the Author
Terry Pierce is the owner of PierceNutrition and has been exercising and consuming vitamin supplements for over 25 years. Terry has found a formula for selecting the right combination and best quality of vitamin supplements for anyone and lifestyle. Terry is constantly educating people on how they can improve the quality of their lives. By telling consumers the Truth about vitamin supplementation.

2005-07-21T17:38:00.000-07:00

Can you use this scorecard for a major victory in your fight against atrophy? by Mike Hayden

Date: Sun, 12 Dec 2004 17:43:07 -0800
Subject: [News] Profitable Venture Tactics (90)
From: Mike Hayden
To: Mike Hayden
Reply-To: Mike@SeniorManagementServices.com

Sunday, December 12, 2004

Hi Mike!

This issue of P V T has about 1200 words (about 5
minutes to read).

Best Regards,
Mike Hayden
============================================================
============================================================

Senior Management Services (SMS) presents:

P R O F I T A B L E V E N T U R E T A C T I C S

12/13/04 Volume 4, Issue 12/2

Published on Mondays for effective managers and executives

Please forward.

============================================================
Can you use this scorecard for a major victory in your fight against atrophy?
============================================================

See full color web version at:
http://www.SeniorManagementServices.com/pvt-90-scorecards.html

============================================================
My sec^ret plan that made personal history.
============================================================

You know it's that time of year again. You're thinking about
your Resolutions for 2005. I recently asked about 200 people
this one question: What is the one thing that you could
start doing today that would improve the quality of your
life?

They emailed their answers to me. I found that nearly A L L
replies showed this answer: get more exercise, get in shape,
lo^se wei^ght. So, I'm pretty sure you have similar goals.
After all, exercise helps your heart and may prevent the
onset of Parkinson's. Exercise positively clears up an
atrophied mind.

Still, the hard part is fulfillment: D O I N G I T!
Since I've been doing it for decades, I consider myself
somewhat of an expert. Here's how I D I D it...

... My 4-step plan on how to think, act, and mold a
healthier body even if you can't lo^se wei^ght! Plus new
tricks to fight personal atrophy.

Step 1

I wrote down a list of things I C O U L D do if I were
really going to exercise. I did NOT consider my list
a commitment. I just jotted down my ideas, even
activities I had ne^ver done before.

Step 2

Alongside each activity, I jotted down how much time it
would take IF I were to do that activity. This gave me
some idea of when I could do it - IF I were to do it. I
then wrote a possible schedule, based on my daily
activities - IF I were to do it.

Step 3

I developed a "scorecard" that would show my
participation (IF I decided to do it).

Step 4

I thought about where I could post the scoreboard where
I could see it as a daily reminder.

By this time, my mind had been tricked into saying, "O K, I
will schedule 6 days a week with Monday off." (Notice the
sudden enthusiasm and tendency to over commit!)

(Read on to get your bonus download!)

============================================================
"OK Mike, what do you mean by scoreboard?"
============================================================

I will show you actual scoreboards examples in a moment.
First, let me explain. My scoreboard R O W S show each day
in a month. Its C O L U M N S list all my exercise
possibilities. That way, I can track everything.

Here are the exercises (columns) on my list:

Walk, run, row/aerobic, jump rope, tai chi (fast set),
hsing yi, ba gua, (open), (open), chest, back, Tibetan
rites, chi kung, chi coiling, tai chi, stretch, abs.

Naturally, my list would be different from yours,
should you choose to experiment with this idea.

I use the (open) columns for unspecified activities I want
to include sometimes. Variety is the spice of life!

I also have columns for recording data from my Polar Heart
Watch (aerobic zone arrows), recovery time. If you get into
aerobic training, you'll want a heart watch. I also have a
column for weight.

Do I do all these exercises everyday? Heck no! Just take a
look at this scoreboard from last February when I was
spending every minute writing a book.
http://www.SeniorManagementServices.com/Images/Feb04-less.gif
For this whole month, I only took three 30-minute walks!

Here's a more typical scoreboard.
http://www.SeniorManagementServices.com/Images/Aug03-more.gif

Obviously, I don't get around to every exercise every day
or month. But, I have this theory that any exercise is
100 times better than none.

OK, here's a blank scoreboard that YOU can download and
tailor for your own exercise program. Print out as many
copies as you need.

http://www.SeniorManagementServices.com/Images/training-scoreboard.pdf

In this fo^rm, notice that I left right-hand columns for
your aerobic zones (arrows) and weight.

============================================================
Yes, but can you deal with your own mind?
============================================================

When I am traveling, I usually run for exercise. It's a good
way to relieve the atrophy from sitting all day. For example,
here's a journal entry from a recent trip...

[...] From the motel, I run up a hill, turn left past
the park where skate-boarders practice, then run the
bridge across the Colorado River. Wow, that water is
moving! I continue running to the lumberyard then turn
around.

I run facing the tra^ffic so I can see oncoming cars.
Today's cars are so quiet they can sneak up from behind.

Some people are satisfied with running occasionally -
or not at all. Fine. But, if you're going to run, I
recommend some basic equipment. Good shoes (I che^ck
Runners Magazine for shoe evaluations) & running
shorts.

I use a Polar Heart Watch for all aerobic training. For
me, running without a heart watch is like driving
without a speedometer. Also, I use a Timex watch with
several timers and alarms.

I follow a written program that specifies a safe
program of progress, and I keep a written progress
record.

When running, I must deal with my friend, the mind.
(The mind is the voice in the back of your head that
sounds like you. It says things like, "Ambition is a
poor excuse for not having enough sense to be lazy.")

I remember running everywhere as a kid. That was fun!
Then, one day my mind said something like,

"Hey! What's the rush? Take it easy! Walking is fast
enough. Sit down. Have a snack! Take a rest. Better
yet, lie down. Take a nap."

So, I quit running around. If you quit running as I did,
then later decided to run, you probably discovered the
mind's resistance. Even if you've run hundreds or
thousands of miles, the mind will try to make deals
like this ...

"Hey Mike, it's too cold and windy. Be careful! You
might fall down. You've run enough for today. Stop. You
can run longer tomorrow."

"But I've only been running 90 seconds!"

"Hey, that's plenty! Don't overdo it! You might
over-train and hurt yourself! You've got your whole
life to train. Run a couple more minutes then have a
donut!"

"A donut? You know I've sworn off donuts."

"OK, a brownie. You love chocolate! Look! There's the
convenience store. It's OK. Just this once, pleeease!"

"Maybe I'll stop on the way back."

"That's too long! By then, you could be in the hospital
because some idiot ran over you! C'mon, there's always
tomorrow! Just walk today. You can always run tomorrow,
OK?"

"NO DEALS! Tell you what. Che^ck back with me in
10 minutes."

Within 10 minutes, my mind quits whining and starts
nagging like this...

"Hey! Pick it up! You can't expect to improve when you
run like a slug! Get Moving! ...yada...yada...yada..."

It ne^ver ends.

The bad news: running causes heart, lungs, muscles, and
bones to wear down. The good news: the body knows how to
repair itself.

So, just tell your mind, "NO DEALS!" And keep training!

============================================================
It's your move!
============================================================

OK, my scorecard should help you get you started. It's your
move. Some people say they aren't interested in exercise. I
think it's a way to hide the fact that they simply don't
think they can do it.

Are you really going to DO it this year? Or just lay there
like a chicken with its body cut off?

But wait, I have one final question!

How could you use a scoreboard system like this to
score a major victory in your fight against atrophy
and dis-ease in your own business?

Don't let atrophy stunt the growth of your business!

Until next week...

Quest^ions? Comments? Call me at (800) 637-8182 or send me
an email.

Best Regards,

Mike Hayden, Principal/Consultant
Your partner in streamlining business.

PS. If you're not on our P V T Roster, sign up (fr#e) at:
http://www.SeniorManagementServices.com

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

(c) 2004 Mike Hayden, All rights reserved. You may use
material from the Profitable Venture Tactics eZine in
whole or in part, as long as you include complete
attribution, including live website links and email link.

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

Did you like this ezine? Please forward it to your friends
and associates and anyone else who you think might
appreciate it. Thanks for your feedback and encouragement.

Privacy Policy: We nev^er rent, trade, sell or reveal my
email roster to anyone. Period. You'll nev^er get
unsolicit^ed email because you joined this roster. We hate
*S*P*A*M* as much as you do.

To Signup: visit
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Thanks!

To remove your name from our mail roster, send a blank
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------------------------------------------------------

Senior Management Services
39270 Paseo Padre Pkwy 439
Fremont, California 94538

Silicon Valley: (408) 817-5684
Nevada: (775) 223-0238
Anywhere: (800) 637-8182
Fax: (952) 674-1767

Email: mailto:info@SeniorManagementServices.com
Website: http://www.SeniorManagementServices.com

------------------------------------------------------

About the Author
Mike Hayden is Founder/CEO of Senior Management Services and the Documentation Express in Silicon Valley, California. Mr Hayden is the author of "7 Easy Steps to your Raise and Promotion in 30-60 Days!" The book that smart bosses want their employees to read.
ISBN 0-9723725-1-2. More articles at http://www.SeniorManagementServices.com/pvt-information.html

2005-07-20T17:39:00.000-07:00

Midlife: Single & Depressed? Try Dancing. by Susan Dunn, MA, Midlife Coach

Its no wonder so many people of all ages are turning to dancing. It kills two birds with one stone: its a great way to meet members of the opposite sex and new friends, and it offers exercise, one of the antidotes to depression with or without therapy, with or without medication.

If you know you should be exercising more and just cant drag yourself out of bed an hour earlier in the morning to go jogging in the freezing cold, or cant find tennis and racquetball partners, dancings an option you need to consider. It requires no partner, no special equipment, costs little, happens after work hours, and you probably have something appropriate to wear already in your closet.

Many dance halls now offer free or nearly-free group dance lessons and there are dancing studios cropping up all over the country where you can get individual and group lessons.

Typically the dance teacher in the private school tries to balance the ratio of men to women (arguably the hardest part of the job), and encourages changing partners, partly to increase your leading and following skills, and partly so you can develop the social skills of dancingwhere to look, what to say, how to invite someone to dance with you, and how to decline politely.

They also may fill in with dance assistants who are learning how to teach and want the practice. You dont need to have a partner, they advertise. Singles are welcome, often outnumbering the partnered, and theres likely to be a wide age range, skewed slightly on the older side. How sweet it that?

The private dance studio may also offer social outings and field trips to other dance halls which will extend your knowledge of whats available and also bring you new acquaintances and dance partners.

And a nod to the future? Many schools offer training for your first wedding dance. Its a big moment when the bride and groom take the floor, and they will teach you how to make it look and feel good.

If youre a man, you can also use this training to allow you to become a Gentleman Dance Host on cruise ships, including the coveted Cunard line. These gentleman, who are older and have good social and dance skills, are on duty every night in the various lounges of the ship dancing with women in need of dancing partners, as part of their working vacation. For more information on this, see my ebook, Presenting on a Cruise.

Country and Western dance halls, Salsa Clubs and Big Band Ballrooms are filling empty nights (weeknights and Sundays) by offering group lessons you can take advantage of. They usually have a male and a female teacher, so you can see what it looks like when you actually dance with someone.

You can learn the Triple Two Step, Salsa, Merengue, West Coast Swing and the new line dances, as well as the traditional ballroom dances like the waltz and polka. My dance school is having a Polka Party this Sunday afternoon. 2 hours of instruction followed by open dancing. Can you imagine the exercise?

Check with the dance halls in your area, or go here to locate a dance teacher: http://www.dancespots.net/Find/FindATeacher.asp?SE=Y. This website needs more names and numbers (there were none listed for my zip code, while there are many opportunities in this town), so if your dance school or teacher isnt listed there, call and tell him or her to get on this website. It provides needed information.

Once you get into it you may not want to stop with purely social dancing. More people all the time are recognizing the fun and physical fitness aspects and want to get more serious about it. For this you need a steady partner to practice and compete with and theres even a website for finding a dance partner: http://www.dancepartner.com/?AC=1 .

If you really get into it, youll also need wardrobe. Matching Western shirts for you and him? (Buy it and he will come!) I cant imagine dancing the tango without a ruffled skirt, can you? (The rose in your teeth is optional!) If you dont want to spend a fortune to outfit yourself, take a trip to your local Goodwill store. They may have just what youre looking for, including cowboy boots.

How to begin? Find the place, check out the dress code, and show up. You may be a little nervous at first, depending upon how rusty you are, and especially if youre a true beginner, but dont worry, youll soon be out there doing the Jitterbug with the best of them. The teachers and atmosphere will make you feel at ease immediately, and chances are youll find nice people who are there to enjoy dancing in a friendly, healthy atmosphere thats contagious.

Once youve learned the basics and found the venues, you can add dancing to your social schedule. What better way to work off that Thanksgiving dinner than to go dance the night away afterwards?

Dancing makes a great family activity. There are at least two dance halls in my town that offer special family-friendly times. They offer food as well as drink, and its sweet to see the dads dancing with their little girls in their arms, and toddlers taking the floor solo to bounce to the beat.

Theres also a chance to dance at local festivals. The recent Wurstfest in my area featured a huge dance floor with a 10-piece brass band imported from Germany that got everyone up and on their feetfrom 18 months to 80.

As more people stay single for extended periods of time, line dancing is being offered more frequently. If you dont have a partner, or just dont want to dance with someone you dont know, you can wait till they play Cotton Eyed Joe, Mambo No. 5, Strokin or Boot Scootin Boogie and get out there on your own.

But youll have the most fun if you go ahead and ask someone to dance, and ladies, dont be shy. Its quite acceptable to ask men to dance. In fact I think the guys appreciate it.

Whatever your goal, looking for friends or a partner, wanting to master new dances, or simply to get exercise and have fun, you cant go wrong. Its highly probable youll find all these when you go out dancing.
About the Author
Susan Dunn, MA, Midlife Dating and Relationship Coach, http://www.susandunn.cc . Offering coaching for men and women in dating, transitions, retirement and other midlife issues. Susan is the author of Midlife Dating Survival Manual for Women, available at www.webstrategies.cc/ebooklibrary.html . Mailto:sdunn@susandunn.cc .

2005-07-19T17:38:00.000-07:00

Basic Weight Management by Richard Rigor

BASIC WEIGHT MANAGEMENT

The perfect diet should be combined with a healthy weight management or activity program. Weight management may conjure up that dreaded "exercise" word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones - everywhere. No pain no gain, right? Wrong. Instead, replace the word "exercise" with "activity" and incorporate this in your daily routine. And a general rule of thumb for guidelines about "activity" would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.
Individual activity goals depend upon each person's health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.
In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased "brisk" pacing. Even if you can't get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action (Visit www.idealbodyfitness.com for more info). Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team. There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.
About the Author
Richard Rigor is the author of "The Ideal Body Fat Loss Guide." www.theidealbody.net Publishers can get new content each month at www.theidealbody.net/content.php

2005-07-18T17:39:00.000-07:00

Golf Grub by William Breland

GOLO GOLF GRUB
Fuel for the golfer.

A good diet can not make an average athlete great, but a poor diet can make a great athlete average.
-David Costill, Ball State University, Indiana

Golf is a lifetime sport that both men and women of all ages enjoy participating in. However, for the competitive golfer, it is a test of the athletes physical and mental endurance. While equipment and physical fitness are important to the game, a balanced diet is often the most overlooked aspect that all serious golfers must consider.

DEFINING A BALANCED DIET

For golfers, a balanced diet begins with eating at least 50% of your total caloric intake from carbohydrates such as whole grains, breads, pastas, rice, fruits, vegetables, and low-fat dairy. Carbohydrates are the bodys preferred energy source during activity. It fuels the brain and nervous system, preserves protein while helping to burn fat. Consuming carbohydrates during activity helps maintain blood glucose levels, allowing the golfer to have improved concentration.

Protein is another important macronutrient to incorporate into the balanced diet. Have 6 to 8 ounces of protein daily, and choose lean protein sources such as chicken, fish, round or loin cuts of beef, beans or legumes. Protein is needed for growth and repair of muscles, and helps regulate body processes as enzymes and hormones.

Fat is the final macronutrient in the balanced diet. Fat, like carbohydrate, provides fuel for working muscles, but it is a more concentrated fuel source. Recommended fat intake is the same for athletes as for all healthy peopleno more than 30% of your total calories coming from fat. This is approximately 4-5 servings of fat (based on 2000 calories). One serving of fat equals 1 teaspoon of oil or margarine, 6 nuts, or 2 teaspoons of peanut butter.

FILL UP ON FLUIDS

Hydration is an imperative component in the successful golfers game. Consuming adequate fluids before, during and after playing golf is beneficial. Even a slight decrease in bodyweight due to dehydration can affect your performance and result in fatigue & mental dullness. Consume approximately 8 oz of fluid before tee time. While golfing consume 4-8 oz of fluid every15-20 minutes or at every hole. If celebrating with alcoholic beverages is planned at the 19th hole, alternate fluid (nonalcoholic) with alcoholic drinks. Alcohol acts as a diuretic and actually increases fluid loss, so it is not a good choice for the replacement of fluids lost during the round of golf.

To help your performance try these nutrition tips as you eat for peak performance!

BEFORE THE MORNING ROUND

1 cup oatmeal
1 banana or 1 cup orange juice
1 cup skim milk or 1 cup nonfat yogurt
2 slices whole-wheat toast
2 teaspoons margarine
AFTER THE 9TH HOLE

12 ounces Sports Drink
2 tablespoons peanut butter and crackers
or
1 piece of fruit
or
1 granola or cereal bar
POST GAME

Dont forget to re-hydrate as mentioned above!
3-4 ounces grilled chicken breast
1 cup brown rice
1 cup steamed broccoli
1 cup mixed greens salad
2 teaspoons low fat dressing
1 cup fruit salad
These are just a few tips to jump start proper fueling as an important and integral part of your training program. Each athlete is unique and has different training schedules, food preferences, lifestyle factors, and weight concerns. For a more individualized assessment and recommendations for your needs submit a rquest at: www.GoLoGolFitness.com

About the Author
William Breland has been a Physical Therapist for over 25 years. He is the ONLY Board Certified Clinical Specialist in Sports Therapy and Touring Golf Professional in the United States.

2005-07-17T17:38:00.000-07:00

Stabilizing the Core to Eliminate Low-Back Pain by Rich Lauro

Stabilizing the Core to Eliminate Low-Back Pain

By Rich Lauro MAT, MES, PRS

This is the first article of a series of articles to follow. In this article I will be addressing one of the main core stabilizing muscles of the lumbar spine and its role in back pain, as well as specific exercises that should be performed to prevent and recover faster from your back pain. You should make these exercises part of your everyday routine, just like brushing your teeth.

Words of wisdom before performing these exercises:

Consult with your doctor before starting an exercise program or if you're experiencing radiating pain.

Don't stop your exercise program just because your back feels better. Continue exercising to keep your back pain from returning.

Where most rehabilitation programs fail is in the selection and repetitions they prescribe to their patients. People with weak back muscles should not only strengthen these muscles but should concentrate on building muscle endurance since these muscles are at work all day long.

Consider working with a Muscle Activation Technique Therapist to identify and correct muscular imbalances and to make sure all muscles are functioning properly.

Core Stabilizer:

Transverse Abdominal (TVA) is a very important stabilizer of the low-back. It is the deepest of the abdominal muscles and the only one that runs horizontal. It activates prior to the muscles of the hips and thorax. When contracted it flattens the abdominal wall and compresses the viscera. The TVA is required for all integrated movements. If the TVA is weak it will allow bulging of the anterior abdominal wall increasing lordosis in the low-back and will also create a lateral bulge in (forward bending) or extension (back bending).

Researchers used EMG activity to identify the timing of the TVA and the multifidus contraction, compared to other abdominal muscles, during movement of the upper limbs in response to visual stimuli. They found that, in subjects without lower back pain, the first active muscle was the transverse abdominis contracting prior to the upper limb. The model they developed "identified a consistent dysfunction of transverse abdominis in people with low-back pain.

Isometric Exercises Explained:

Before we get into the specific exercises for the TVA I would like to explain why isometric exercises are so important.

In order to activate the TVA muscle fibers or any other muscle for that matter, a weak muscle must first be "jump started" using MAT Therapy or by using isometric exercises before you can strengthen it through exercise. If a weak muscle is not first jump started, then the body is forced to compensate and use other muscles to perform the desired movement.

Isometric exercises solve several problems that Rehab programs and weight lifting activities do not solve:

Problem #1: A weak muscle will not contract with most strengthening exercises because dominant muscles will compensate for weak muscles.

Problem #2: When the body senses instability in the joint, it will tighten up to protect the joint. Stretching a tight muscle will only create a temporary release and could result in a more vulnerable joint.

Problem #3: Muscle imbalances may occur through repetitive use of the same muscle, or through injury, causing the body to go into "protective" mode.

When performing isometric exercise contractions, the contraction should be held for 6 seconds and repeated 6 times. This allows time for peek tension to develop and metabolic changes to occur in the muscle. The muscle should be placed in its shorthend position. In this position the muscle is at its weakest. The intensity of each isometric contraction should increase. By the 6th contraction, greater range of motion and neural input should occur. For more information on isometric exercises visit www.sports-injury-solutions.com

Exercises for the TVA

This exercise is critical in re-estabilishing good communication between the brain and the key stabilizer muscles (TVA). Progressing to advanced abdominal exercises when your body is not prepared will only magnify muscular imbalances that can cause injury and pain.

Lie on your back and cross your left leg over right leg. Your left heel should be next to the right knee. Rotate right approx 30 degrees your left hip will come off the ground several inches. Push knee into the ball or wall 6 times for 6 seconds. Start lightly and increase pressure each time. If you feel cramping in the inner thigh you are pressing too hard. This exercise will activate the TVA and should be followed up by regular abdominal exercises.
About the Author
To learn more about MAT Techniques and how to prevent and recover faster from your sports injury Visit www.sports-injury-solutions.com or call 540-840-3208 to get your FREE REPORT "The Secret To Eliminating Muscle and Joint Pain".

2005-07-16T17:38:00.000-07:00

Borderline Division 1? How To Make It by Hugh Breland

As a former NCAA Division 1 Athlete, I have parents ask me quite often what their son or daughter needs to do in order to make it to the highest level of college athletics.

First, mom and dad need to know where they fit in the equation to success. Parents cannot be the primary motivator. If a kid is not self-motivated to be on the field or in the gym early and often, I would say he does not have what it takes. No matter how hard a parent pushes, kids will ultimately change only if their heart is committed. A parent must be the primary encourager, not a micro-managing know-it-all. Too many parents try to implement their own agendas in their childs lives as opposed to providing guidelines, guardrails, and good-jobs along the way.

Second, if you are a borderline athletenot one of the top players in the nation being recruited by the top schoolsthen you must focus on nutrition and training to engrain. High sugar & high fat diets are not going to help you get that extra burst of quickness that you need to beat your competition. Do not be fooled by the professional athlete on a McDonalds commercial, even professional athletes follow a strictly regimented diet. Oddly enough, you will see some college athletes with horrible diets. Again dont be deceived; these individuals and their teams do not compete for championships. Eating right is followed by training right. Training to engrain is simply training the brain. By performing the correct sport-specific moves, positions, and exercises day in and day out, your brain will automatically react & execute in game situations. Too many athletes waste their training time doing the wrong exercises the wrong way.

Lastly, you must give your all (but not your life). In order to truly make it in life, you must put NCAA Division 1 in its proper place. Remember that you are in control and that it is not appropriate for sport to control you. Keep in mind, productive relationships, education, and having a positive impact on your community are top priorities. Do not let being an athlete define you, rather focus on being yourself, learn from your mistakes, and execute as best you can. Timing and teams-needs will play a major role in where you end up, so control whats in your court and dont stress over the rest.

About the Author

Currently CEO OF GoLo Sport, Hugh Breland is a former Baylor University Basketball Letterman and Texas High School Basketball stand-out. He is a nationally recognized speaker and consultant.
For more information visit www.GoLoSport.com

2005-07-15T17:38:00.000-07:00

Is Technology Robbing our Kids of Good Health? by Larry M. Glicken

Is Technology Robbing our Kids of Good Health?

Today's kids are technologically smarter than we were at their
age, but in some homes technology seems to have taken control of
our children's lives. Many parents don't realize the underlying
effect it's having on their children's health.

Hardly a day goes by that we don't hear a news report on
childhood obesity. With our children coming home from school,
sitting in front of the computer or spending time playing
video games it's no wonder obesity is on the rise. This being
said, there is another problem that many parents may be
overlooking.

Each year, reports pertaining to the number of bone fractures in
children are made public. Each year, those numbers rise. Some
reports attribute the increase in broken bones to an overload of
sugar from too much soda. This may indeed be a contributing
factor, but I believe improper calcium balance may be the real
cause.

Calcium balance is particularly important in our childhood years
when we are growing. Over 98% of the calcium is found in our
bones and teeth. Our bodies rely on vitamin D and weight bearing
exercise to help keep calcium levels intact. Weight bearing exercise
includes any activity in which your feet and legs carry your own
weight. Some good examples include:

* Walking
* Running
* Jumping Rope
* Dancing
* Climbing Stairs
* Jogging
* Aerobic Dancing
* Hiking
* Inline Skating/ice skating
* Racquet sports
* Team Sports such as soccer, Basketball,
field hockey, volleyball and softball or baseball.

These are a few of the exercises that can help to build strong bones.
Staying in the house and playing video baseball, instead of
hitting a real Little League home run, is robbing our children of sunlight.

Remember that vitamin D is manufactured in the body as a result
of sunlight on the skin. It is the messenger molecule that is
responsible for getting calcium to the parts of the body where it
is most needed. Without proper weight bearing exercise and
Vitamin D, the calcium balance is seriously disrupted. You may
think that your children get plenty of vitamin D and calcium from
the milk they drink, but did you know that the human body absorbs
only 20-30% of the calcium in cow's milk. The American Journal of
Clinical Nutrition found that the body absorbs calcium from kale
easier than the calcium in cow's milk.

In addition, many studies have linked the consumption of cow's
milk to multiple health problems, but that's a story for a later
time.

Should you feed your child kale instead of milk? Maybe, but it's
time for us as parents to insist that our kids get outside and
play again. There simply is no better way to get the proper
amount of vitamin D than to be in sunlight.

If you are afraid to pull the video game plug and are considering
giving Junior a vitamin D supplement instead, you should know
that of all vitamins, vitamin D has the highest level of
potential toxicity. Some of the better D supplement choices would
be Cholecalciferol (Animal origin) and Ergocalciferol (yeast
origin.)

I'm not saying the kids should never be on the computer, but I am
strongly suggesting you consider limiting their time.

When children spend time outside, they get the chance to soak up
the sunlight thus enabling the skin to produce vitamin D -
naturally. More than likely, their outdoor activities will
include some good weight bearing exercise, which will allow even
more vitamin D to be produced. The increased activity may also
lead to weight loss and better overall health.

Vitamin-D:

Helpers- Sufficient exposure to sunlight

Robbers- Lack of sunshine and Fried foods.

Larry M. Glicken

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Larry Glicken is a Nutritional Consultant and owner of
Complete Life Nutrition.com. Dedicated to helping
people stay healthy. Visit www.completelifenutrition.com
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

About the Author
Larry M. Glicken is a nutritional consultant and owner of complete life nutrition .com.

2005-07-14T17:39:00.000-07:00

There is no substitute for a balanced diet. by James Winston

Powders, liquids or pills cannot substitute for solid food and yield permanent, healthful results (if God had meant us to live on supplements, we would have been born with a blender in our mouths instead of teeth). A balanced diet should consist of 2500 to 3000 calories a day (more depending on athletic activities) split up into proper proportions of protein (23 to 30%), fat (20 to 25%) and carbohydrates (45 to 55%). Note, that while the "zone" diet, recommending 30% protein, 30% fat and 40% carbohydrate, is currently getting a lot of publicity, that level of fat is probably not appropriate for the over 50 metabolism. These nutrients should come from a variety of foods spread throughout the day. In fact, it is important to eat often to spur your metabolism. If possible, five small meals a day (compared with two or three) would result in both decreased transit time (going to the bathroom more often) and increased metabolism (burning calories more quickly since your body knows it will be fed again soon).
About the Author
James Winston-Motivational Counselor!
http://getfit.blogspot.com

2005-07-13T17:39:00.000-07:00

The Health and Fitness Tip: Don't Be Afraid of Your Fridge by Ismael D. Tabije

Being fit and healthy does not necessarily mean keeping your distance away from your fridge. In fact, it would be more effective to befriend your fridge and all its contents instead of seeing it as the villain in your quest for a healthier, sexier and fitter body.

Take a look at what's inside your fridge. Do not cringe if you see "fattening" food inside. Are you really sure they are "fattening"? What defines a fattening food anyway? Most diet programs always check on the calorie count, and the carbohydrate count, fat count and other food elements and their measurements. Then there are fitness experts who will tell you to stay away from high-calorie food, much carbohydrates, fats and even sugar as they can add up to the fat and weight.

There are studies that show low-carb diets, low-cal diets and low-fat diets are the most effective and sweat-less weight-loss techniques. It may work for others but not for everybody. Again, it still depends on how your body reacts to different weight-loss programs.

Calories and carbohydrates are just some of the things believed to make a person gain weight. So, in most diet programs, people are advised to cut down on their intake of these two. However, some experts say that it's not necessary to cut down calorie and carbohydrate intake as they can be very useful in a person's daily activities. This is because calories and carbohydrates are the source of energy people use in their daily activities. Without these two, there'll be not enough energy for the body to use in accomplishing tasks. And besides, losing weight does not necessarily happen with dieting alone. Most of the time, there is the great need to exercise, sweat and stretch.

So, let's check again what's inside of your fridge. In Jesse Canone's article about 5 fitness myths that are responsible for thousand of fitness failures, the number four myth states. "Pasta and bread are fattening!" to which Jesse replies "anything is fattening". It is true, because every food you take which has calories in it could be stored as fat. And that's when you gain it. But, if you use it up in all your activities, you need not to worry about it being stored. It is then converted into energy you can use at work, school, exercise, having fun and many other activities that you don't see as weight-loss activities.

Jesse also states, "Muscles burn calories, so the more muscles you have, the more calories you burn which makes easier to burn fat and not gain it". If you help yourself, the rewards will be sweet. Don't just rely on the magazines and the diet programs you were told to follow. It is more important that you are educated and determined on how to get and maintain a healthy and fit body.

The next time you open your fridge, do not cringe. Check out what's inside and see what can help you gain strength that you can use in your daily activities. Eat and work it out, that's where the secret is. How can you work when you have no strength and no nourishment? Everything taken in moderation is good. Do not deprive yourself, because the more you deprive yourself, the more you will crave for larger portions of what you wanted. If you resort to eating other than what you're craving on, the tendency is that you can't be satisfied and that it'll only frustrate you. The secret is to control, not to deny yourself, the things you wanted to eat.

Do you see some chocolates, pasta and other "fattening" food? Smile, indulge a little and work it off. Have fun staying fit!

About the Author
The writer, Ismael D. Tabije, runs the website http://fitness.e-mart4all.com, which caters to the different health and fitness needs of different people. It has a wide collection of health and fitness e-books written by world-renowned fitness experts and authors. The website also features regularly updated health news, articles and other highly recommended fitness and health related links.

2005-07-12T17:39:00.000-07:00

The Things You've Been Led To Believe When Losing Weight by Ismael D. Tabije

So many techniques to lose weight have bombarded the market today. People's quest for a healthier, sexier and fitter body has unveiled more than a couple of ideas how to realize that quest. There are even explanations as to why a specific "technique" works. Many also claim that their techniques have no "bad effects" in a person's health. Let's check out some of the statements we were led to believe to achieve success in losing weight.

•You need supplements to lose fat.
•The only way to get really lean is to "starve" your self.
•You can believe everything you read in the magazines.
•Meal replacement products, powders and diet shakes help you "burn" fat.
•Thermogenic "fat burners" that containing ephedrine and caffeine are highly effective for permanent fat loss.
•Losing fat can be accomplished without hard work.
•Some people will never be able to lose weight and they should just give up and accept their genetics for what they are.
•Zero carbohydrate or very low carbohydrate diets are the best way to lose body fat permanently
•If you eat the right foods, you can lose fat permanently without exercise.
•You can lose 30 pounds of fat in 30 days
•"If all else fails, then steroids, growth hormone, weight loss drugs or surgery will help me lose this stubborn fat for good and regain my youthful look"
•You Can Lose weight in just minutes each day (or week!)

Guess what? These techniques do not really guarantee the fast and satisfying results they promise. Do you really think you would lose weight by not doing anything, or by just taking those supplements, and starving yourself? According to Tom Venuto, author of the Big Fat Lies and Burn the Fat, Feed the Muscle (http://hop.clickbank.net/?idtabije/burnthefat), the twelve statements above are not the surefire ways to lose weight, keep a healthy and sexy body and still stay fit. In fact, some of them can cause more harm than good to your health.

Take for example dieting. It should not necessarily come to the point that you have to starve yourself to make sure you do not gain weight. Tom stated that all you need is exercise, nutrition, and proper mental attitude to lose and eventually maintain your ideal weight.

The body needs all the nutrients it can get for its everyday functions. You must remember that losing weight is not the only task the body has. You go to work, go to school, you attend to your family, attend to other people even before you attend to yourself. Other than those, you have more extra activities. It is only proper that you give your body the nourishment it needs to gather all the strength needed to do all those activities. If you are not eating properly, what do you think will happen to yourself after doing all those things?
Most of the time, food supplements do not necessarily provide the nutrients your body needs. Did you know that it is necessary to have a medium to above-average intake of calories? Because calories are then turned to energy that provides strength to accomplish all the tasks you need to do. In that way, you will be able to have the strength to spend for work, and all the other activities in your routine including exercising.

You do need to work out to shake of excess fat. Convert them into muscles instead. Remember the saying "every hard work pays off". You do not have to resort to steroids, ephedra and other growth hormone or weight loss drugs as they may cause side effects not only to your physical health but to your mental health as well if not taken properly.

Losing weight is a gradual process so, do not believe the "over-night" guarantee some weight-loss tips promise you. And, again, you do need to work it off and not wait because it won't shake off by itself.

Magazines are a form of advertising. You must have noticed that the figures shown seem too good to be true. Well, there may be proof of their reality, but again, they couldn't have happened overnight and without hard work. Yes, the figures in the magazines are great inspiration to follow. But it would only frustrate you if you wouldn't be able achieve the figures in the prints. The tricks in pursuing your quest for a healthy and sexy body are patience in training, endurance in hard work, and of course, the contentment and confidence in yourself.

About the Author
The writer, Ismael D. Tabije, runs the website http://fitness.e-mart4all.com, which caters to the different health and fitness needs of different people. It has a wide collection of health and fitness e-books written by world renowned fitness experts and authors. The website also features regularly updated health news, articles and other highly recommended fitness and health related links.

2005-07-11T17:39:00.000-07:00

Exercise Your Way to Health with Ayurveda by Shreelata Suresh

Ayurvedic healers recommend exercise on a daily basis for good health and longevity. The ayurvedic approach to exercise focuses not only on the physical benefits exercise imparts, but also on its positive influence on mind, heart, senses and spirit when customized to suit individual needs for balance.
The ayurvedic approach to exercise aims at the following physical benefits:

Enhanced circulationEnhanced energy, strength and vitalityEnhanced flexibility and coordinationGood postureIncreased ability to breathe deeper, infusing more prana into the systemA feeling of lightness in the bodyToned muscles and bodyIncreased efficiency of the digestive system and a balanced appetite and metabolismIncreased efficiency in eliminating toxins from the body

The ayurvedic approach to exercise also aims at the following benefits for mind, heart and spirit:

Enhanced mental alertness and agilityEnhanced mental strengthEnhanced focus and ability to concentrateSense of emotional equilibriumEnhanced self-esteem and respect for one's bodySelf-awarenessEnhanced ability to manage stressFreedom of spirit

General Ayurvedic Exercise Guidelines

Exercise done to the point of discomfort tends to be counterproductive. When you work out to the point where you are sore, exhausted and straining to breathe normally, your body is generating free radicals, which have been implicated in disease and premature aging. Excessive free radical build-up in the body tends to lower natural immunity. Also, when you work your body so hard that you have to take a day off to rest it after every three days of exercise, you are increasing wear and tear. Over-exercising can interfere with your metabolism as well, slowing it down.

To get the benefits from exercise without the side effects, exercise only as long as you can breathe normally through the nose. When you begin to feel yourself pushing beyond your zone of comfort, slow down and walk until you can resume again without straining. Over time, as your body acclimatizes itself to your new way of working out, you will be able to exercise longer in comfort. Pay heed to your body and it will guide you towards your optimum exercise type and level.

The ayurvedic texts describe the concept of balaardh-using half your strength or capacity-when you exercise. For example, if you can run a 4-minute mile, you would do it in 8 minutes using the concept of balaardh. As you maintain the exercise program, your capacity will increase, so that the 50% 3 months down the line will be greater than the 50% you do today.

When done this way, you will be able to enjoy exercise and you will stay with it longer, and you won't have the burnout or injuries that often come with working out till you drop. When exercise is done within your comfort zone, it is also nourishing to your heart and emotions and enhances your sense of overall well-being.

Exercise early in the morning. When you work out in the morning, exercise helps elevate energy levels for the day and promotes more restful sleep at night. If you exercise in the evening, you may have trouble settling down to sleep.

Do not exercise on a completely empty stomach or just after a full meal. Eat something light, such as a small portion of stewed fruit, about 15 minutes before you exercise. If you've eaten a full meal, wait at least three hours before you work out, to avoid diverting the body's focus from digesting the meal and assimilating the nutrients.

Do not look on exercise only as the means to another goal such as attaining an ideal weight or being able to compete in an athletic event. Exercise because in itself it is a health-giving activity when done properly.

When exercising, focus on your breathing and the activity you are engaged in, instead of seeking diversion in the form of television or a magazine. Your positive attention on your work-out will add to the therapeutic benefits of the exercise program.

To enhance circulation and the elimination of toxins, ayurvedic healers recommend that exercise be preceded by abhyanga, the ayurvedic warm oil self-massage.

Customize Type of Exercise by Dosha

Ayurveda describes three psycho-physiological principles or doshas-Vata, Pitta and Kapha-that determine our constitution and personalities. Ayurvedic healers recommend that you choose the type of exercise you do, as well as its intensity and duration, based on your predominant dosha and your individual needs for balance.

If you have more Vata in your constitution, you gravitate towards quick bursts of high activity. You are quick to start an exercise program, but also likely to give it up just as quickly. Your mind is constantly in a whirl.

The ideal exercise options to balance Vata should incorporate slow movements, not be too tiring, and help settle the mind and body. Slow dancing, low impact aerobics, tai chi, leisurely swimming in warm water, badminton, walking and yoga are examples of Vata-balancing exercise activities.

If you are Pitta-predominant, you tend to be fiercely competitive and demanding of yourself. You like to not only compete but win. You look for individual activities that require strength, focus and speed. You tend to get frustrated when you fall short of your goals.

To keep the fire element in balance, exercise options should allow for enjoyment as well as competitiveness, and be cooling for mind and body. Water, ice or snow based activities such as swimming, downhill skiing, rowing, surfing and water-skiing are good choices. Walking or jogging in a cool shady area, tennis and yoga are also good Pitta-balancing options.

Kapha-predominant persons excel at activities requiring endurance and doggedness. They like team sports and do not get upset if the scoreboard is not in their favor. They might not always be motivated to exercise, preferring a more sedentary lifestyle.

Activities to balance Kapha should draw on the strength and endurance power of the Kapha individual but also seek to stimulate and generate intensity and liveliness. Distance walking or running, basketball, racquetball, football, aerobics, ice skating, cross country skiing and cycling are examples of Kapha-balancing exercise activities.

Note: This information is educational in nature and is not intended to replace standard medical care or advice.

About the Author
Shreelata Suresh is a yoga instructor who lives in the Bay Area. She writes for various publications on yoga, ayurveda and Indian culture. For more articles on ayurveda and premier ayurvedic products, please visit http://www.ayurbalance.com.

2005-07-10T17:39:00.000-07:00

How Do You Stay Fit While Traveling? by Norm Goldman, Editor of sketchandtravel.com and bookpleasures.com

Today Sketchandtravel.com and Bookpleasures.com are pleased to have as our guest, Jim Kaese, an elite amateur triathlete, entrepreneurial businessman, and endurance sport coach.

Author of The Athletic-Minded Traveler: Where to Work Out and Stay When Fitness Is a Priority,
Jim visited America's top 78 travel destinations to find the very best hotel/fitness-venue combinations.

Welcome Jim to Sketchandtravel.com and Bookpleasures.com.

Norm:

Could you tell us something about yourself Jim and what provoked you into writing about the very best hotel and fitness venue combinations?

Jim:

Through the years, I traveled quite a bit for work and pleasure. In addition to finding places to stay that matched my budget and amenity preferences, I always tried to identify hotels that offered good fitness options. However, time and time again, I would show up at the hotel and discover that the state of the art fitness center was a closet-sized room with old or broken equipment. Or, the lap pool was a short oval without lane lines. Or, the running routes consisted of a map provided by the concierge that directed guests to jog around the streets of the hotel 10 times. It boggled my mind how these hotels could make such blatant misrepresentations. So, I decided to write the first cross-country guide that objectively recommends the BEST places to stay for those who enjoy healthy living and staying fit.

Norm:

Do you believe that if couples are looking for an ideal romantic getaway they should also take into account the fitness facilities, and if so, why?

Jim:

I believe everyone should take into consideration the quality of the fitness facilities including couples on a romantic getaway. Exercise not only helps boost your immunity system, lower stress, and improve your sleeping habits; it also helps your sex life. Studies have shown that healthy people have better sex and tend to be happier. And, I believe it is important to emphasize that when I say exercise,I am not talking about an hour of hard-core running or lifting weights at the gym- 20 minutes of brisk walking can do the trick.

Norm:

If you had to name 5 ideal romantic getaway hospitality properties that combine a unique romantic ambience with great fitness facilities, which ones would you choose and why?

Jim:

San Francisco is one of my favorite romantic cities---the bridge, the fog, the rain, the restaurants, and the cultural offerings create a perfect stage for a wonderfully romantic trip. Any of the SFO hotels in my book would be great fitness/romance combinations, but the Hotel Rex is the best deal for the money. A small, intimate hotel property just steps from Union Square and China Town, Rex also provides guests with a discounted pass to a fantastic (but small) health club down the street, Club One.

If money is no object, The Miraval Spa and Resort in Tucson is a marvelous getaway for couples looking to stay fit and be pampered. All meals are included as well as any type of exercise option you can imagine---horseback riding, lap swimming, rock climbing, etc.

For those looking to add a little more party to their trip, Miami's South Beach hotels are filled with romance. The Shore Club, Delano, Ritz and National are all in the book, bestowing lots of love and liveliness to their guests.

Colorado Springs' Broadmoor Hotel is a breathtaking resort beset by serene lakes and mountain landscape. Broadmoor's Fitness Center and Spa is well-equipped with modern machines and a regulation lap pool. And, the nearby trails create fantastic jogging and mountain biking opportunities.

New York City can never be left off the romance list. Several properties make exceptional romantic destinations, but Le Parker Meridien, across the street from Central Park, tops my list. It's NYC, so expect small yet cozy hotel rooms. The Scandinavian flavor, tremendous views, and extensive on-site health club make it one of the best.

Norm:

Why should couples be concerned about fitness activities when they are away on a romantic getaway or on their honeymoon?

Jim:

Exercising for only 20-30 minutes each day will allow you to start the day healthy and help you make better choices throughout the rest of the day. Then, enjoying small indulgences like your favorite piece of pie or a few cocktails or sitting around by the pool for six hours will not seem like a big deal. Don't forget about that improved sex too!

Norm:

How can we determine the quantity, quality, and brand of exercise equipment at recommended hotels if we never have been there?

Jim:

Buy The Athletic-Minded Traveler (laughs). In addition to providing a comprehensive written review covering everything you want to know (room appearance, room service, free breakfast buffets, sheet thread-count, etc.) about each property, we also specifically detail in chart form the quantity of exercise machines, their condition, the brands, weight/strength options, pool dimensions, running routes, etc. But, if you're going to a city that's not covered in the book, the best you can do is call up the concierge and ask him/her your specific questions. Sometimes it even helps to confirm with the maintenance workers.

Norm:

Very often when we vacation we seem to return home fully relaxed, however very much out of shape. How do we avoid this?

Jim:

Make exercise part of your daily routine, just like showering or brushing your teeth. When you think about it, 20 minutes is not that much time at all. Especially while on a vacation, when you don't have to worry about going to work and all of the other hassles at home.

Norm:

There is always a temptation to overeat when we are on vacation. How can we fight off this temptation while at the same time still enjoy ourselves?

Jim:

Like I was saying before, exercise will allow you to not fret so much over what you're eating and drinking. You may end up taking in more calories, but being active and exercising should help to burn those off fairly easily.

Norm:

Are there any food we should avoid when we are on vacation and if so, why?

Jim:

Vacation is supposed to be a break from all that troubles and worries you, right? When I go away, I like to eat the local food and experience the local customs without concerns about how many calories are in my dinner, etc. Knowing that I performed my daily workout reassures me that anything I take in will be worked off either that same day or the next. So, no, don't worry about avoiding certain foods---just make sure to get in a daily sweat.

Norm:

Is there anything else you would like to add?

Jim:

Only that I've been really touched by the large number of people who have written us saying that they are so happy we wrote this book because they too were constantly frustrated by the travel industry's ignorance about fitness preferences. Letters and emails have come from hard-core athletes as well as recreational exercisers who just like to put in 20 minutes on a good elliptical machine or bike. Our goal all along was simply to provide a reliable resource that would help people enjoy a healthy lifestyle while on the road. So far, it seems that we've succeeded.

Visit SOCAL PRESS.COM to view a sample chapter and find more information about The Athletic-Minded" Traveler, a first-of-its-kind travel resource for those who enjoy a healthy lifestyle and working out while on the road.

About the Author
Norm Goldman is editor of the travel site, sketchandtravel.com and the book reviewing site, bookpleasures.com.

Norm and his artist wife Lily are a unique husband and wife team who meld words with art focusing on romantic destinations and hospitality properties.

Norm and Lily are always open to receiving invitations from romantic destinations and hospitality properties in the USA.

2005-07-09T17:39:00.000-07:00

How to Avoid Becoming a Fitness Failure by Rick DeToma

You have permission to publish this article electronically, without changes of any kind, free of charge, as long as the bylines are included, and remain working hyperlinks. Please send a copy of the URL where you have posted this article.

How to Avoid Becoming a Fitness Failure
Rick DeToma

When it comes to fitness, no one likes being a failure, yet more than half of new exercisers quit their program within the first six months. With a little help you can ensure you're not one of them. Give these ideas a try as you begin your exercise program for the new year.

Set goals
If you don't know where you are going, how will you know when you get there? Setting short-term and long-term goals may increase your chance of success. Your goals must give a clear picture of the end-point to work towards. Use the SMART model, your goal should be Specific, Measureable, Attainable, Realistic, and Time-bound. Without these youll never know if you have achieved the goal. You cant just say "lose weight or gain energy." Instead say, "I will lose 10 pounds in 12 weeks by doing strength training 3 times a week and cardio 3 times a week."

Go for variety
Whether you do a home workout or belong to a gym, build your routine on cross-training to keep things fresh and interesting, and keep yourself from developing an injury. Frequently vary the order of your exercises and mix in dumbbells, barbells, resistance tubing, machine or body weight exercises. Don't be afraid to take a class.

Track your progress
Write down your measurements and weight at the beginning of your program. Keep a workout log and use it. Seeing results is a great motivator. At least once a month, re-measure and review your log to see advances in your aerobic fitness, strength, flexibility and body composition.

Seek out support
A workout partner with similar goals and a positive attitude can make your workout more fun. knowing you are accountable to another person can be a great motivator too. So can working with a certified personal trainer.

Devise a backup plan
Time and access are the largest obstacles to fitness, and even devoted exercisers experience lapses. Don't use these as excuses to avoid exercise. Having some portable home workout gear like a stability ball, resistance tubing, jump rope, and dumbbells, will allow you to work out while traveling, at home or even at work. With limited time, focus on compound movements for the largest muscle groups and superset 2 for opposing muscle groups. A brief but intense workout can be accomplished in a few minutes.

Just do it
While pumping iron may not be right for everyone, the idea being active is. Find something you enjoy doing that elevates your heart rate and challenges you most days of the week. Also pay attention to how you feel. If you are like most people in as little as three weeks you will find yourself sleeping better and feeling more rested.

The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.
About the Author
Rick DeToma is a fitness coach, and trainer
who specializes in home workouts. Contact Rick for a no
obligation telephone fitness assessment at:
http://www.tailored-fitness-home-workouts.com/contact.html

Get more tips like these by subscribing to Tailored Fitness News
http://www.tailored-fitness-home-workouts.com/newsletter.html

2005-07-08T17:39:00.000-07:00

R E S T Need Not Be a Four Letter Word for Runners with Plantar Fasciitis by Daniel Marein-Efron

When a runner is diagnosed with plantar fasciitis, often the first thing they hear is that they need to rest and stop running. Though this advice may work for someone whose plantar fasciitis is being caused by obesity, it puts the runner in an awkward situation. Runners often ignore the medical advice and run through it which ends up lengthening the time they suffer from the condition. Furthermore, this problem is compounded by the fact that studies have shown that the longer you wait to treat plantar fasciitis the harder it is to solve the problem.

Healthcare professionals must take into consideration the importance of the daily run to the mental and physical wellbeing of the person. says Daniel Marein-Efrn, founder of Heeling Solutions (heelingsolutions.com) a new company using videos to educate people about conservative treatments for plantar fasciitis. I need my daily exercise high to keep me focused and full of energy, so stopping my running completely was not a possibility when I was diagnosed with plantar fasciitis.

With 5-10% of all running injuries being caused by plantar fasciitis it is very important that runners get the appropriate information to help them get better and keep them sane at the same time, says Mr. Marein-Efrn. Our videos offer runners in-depth information on the treatments for plantar fasciitis, which enables them to customize a treatment regiment with the help of their doctor. The Heeling Solutions R.E.S.C.U.E. program also includes a special section for runners in addition to a second video that has a strengthening and stretching program that will help prevent the recurrence of plantar fasciitis.

Because of the unique issues confronting runners with plantar fasciitis many specialists are now recommending what has been termed active rest. This idea has arisen after careful consideration of the most common causes of plantar fasciitis in runners:

Sudden changes in activity level. For example, increasing mileage while training for a marathon
Wearing shoes that may appear to be in good shape, but have actually lost their shock absorbing abilities
Running on high impact surfaces such as concrete
Having tight hamstring and calf muscles
Having high or low arches

Many specialists now recommend that runners switch to running in a pool or traditional swimming to maintain fitness, while at the same time reducing the amount of stress put on the plantar fascia. This active rest can also involve other activities such as biking, though it is recommended that runners first stop experiencing pain before switching to biking.

For those that just cant stop running they can try reducing their mileage by 90% and slowly working back up over a period or weeks and months as long as the condition is improving and there is no pain. If pain increases, the pool is the best option.

For more information, go to www.aafp.org, www.heelingsolutions.com, www.apma.org

About the Author
Daniel Marein-Efron is a former plantar fasciitis sufferer and President of Heeling Solutions LLC www.heelingsolutions.com . Mr. Marein-Efron has been involved with a variety of entrepreneurial business through his consulting company DMEX Consulting LLC

2005-07-07T17:39:00.000-07:00

Contributing factors to client success by Dave Peters owner of lifespanfitness.us

A unique combination of education in the field of physical fitness, many years of experience, meticulous attention to detail, genuine caring and interest in the client, a constant thirst for upgrading health and fitness related education, knowing the limits of professional expertise, the development of client/trainer trust and rapport and being a firm but diplomatic motivator all have a positive effect on client success.

The various certifications through the ISSA (completed and in progress) and the outstanding support received through the ISSA have also played a major role in maintaining client satisfaction and achievement of their individual goals.

In addition to the normal procedures of completing a comprehensive Lifestyle/Medical Questionnaire prior to their participation in the fitness assessment or training program, all potential clients not suitable for beginning a plan of increased physical activity are asked to seek the advise and approval of their physician. Standardization, accuracy and validity of assessments begin with strict pre-assessment protocols and are closely adhered to during the assessment. The baseline data obtained from the assessment and the clients goals determine the training options meticulously designed for the individuals training program. Specificity of training to meet the needs of each client equates to satisfaction of their goals and development of long-range lifestyle changes for improved quality of life.

It is important to keep the best interest of the client top priority at all times; even at the cost of lost revenue, thereby earning the clients trust with genuine interest and caring.

Maintaining a constant awareness of each clients mental and physical state before, during and after each workout session assures optimum levels of progression and reduces the risk of over-training. Trainer availability for questions and concerns on a continual basis beyond the appointed training sessions enhances confidence in the trainers expertise and dependability.

Every potential client brings a myriad of variables to consider when customizing their program and the following considerations should be the backbone of professional personal training at the top level:

- Client/trainer trust and rapport
- Constant updating in health and fitness trends
- Genuine care and interest
- Make time away from training for client's questions and concerns
- People person with a sense of humor: make it fun!
- Know the limits of professional expertise and research answers when appropriate
- Optimize efficient use of time in each training session
- Strive for various ways to individualize and motivate each client

In conclusion, client success depends on consistent and continued progression that can only be achieved by professional trainers who take the time to prescribe specific training for them like they were the ONLY clients requiring their services. Since reality dictates time constraints, the trainer who strives for the best they can do for each client will produce positive results every time.

Dave Peters ISSA C.P.T., C.S.S.
www.lifespanfitness.us

About the Author
Dave Peters is a Certified Personal Trainer, Youth Fitness Trainer and Specialist in Fitness for Older Adults. In addition he has recently launched an "online" personal training service.

2005-07-06T17:39:00.000-07:00

Eating Disorders: Anorexia and Bulimia by Tina Rideout

This article is freely available for reprint provided that the
resource box at the end of the article is left intact and the
article is published complete.

Eating Disorders: Anorexia Nervosa and Bulimia

The incidences of eating disorders in our society have been steadily increasing over the last few years. It now occurs in 1 out of every 100 women. Nineteen out of 20 people who suffer from eating disorders are young women between 18 and 25.

Studies have found that our social habits and expectations increase the likelihood of the disorder in our young women. The emphasis on outward appearances and thinness are targeted daily through peer pressure and how our society markets its Health and Fitness Products and Services.

Yes obesity is definitely a problem in our society, and we have guidelines for Health and Nutrition, but the majority of young women fail to follow the guidelines in an effort to gain immediate gratification or have had abnormal eating habits throughout their lifetime.

Anorexia Nervosa:

Case Study:

Jennifer is 20 years old. She is very attractive and has always been an over achiever. From an early age she prided herself on her figure. She watched her diet, exercised daily and maintained a regiment of self-discipline. She has always been thin, but has never been satisfied with her weight or appearance. She continually strives to lose more weight. She is 5 6 and weighs 85 lbs.

Jennifer is unaware of the fact that she is undernourished, therefore she sees no problem with her appearance or weight.

How does this happen??

Learned behavior has a great deal to do with why this happens. Many young women develop anorexia-like patterns as our society is pressured with the pursuit of thinness. Many women are anorexic based on the eating patterns they have developed by trying to accomplish unrealistic weight goals.

Fashion models, long distance runners, women athletes and dancers commonly have anorexia-like traits.

1. An intense fear of becoming obese. Even as they lose more weight.
2. Inaccurate vision of how their bodies appear. Feeling fat when in actuality they are very thin and emaciated.
3. Continual weight loss. 25% or more of their original body weight.
4. Refusal to gain weight, which would place them in a normal body weight range.

Physical Dangers:

A rigorous dieting regime will send the body into starvation mode. Then the physical effects will start to manifest themselves:

Thyroid hormones will become abnormal. Adrenal, growth hormones and blood-pressure hormones also become abnormal.

Heart functions change. The heart pumps less efficiently, muscles become weak and thin. Heart rhythms many change. Blood pressure levels fall.

GI function can become abnormal. Diarrhea occurs as the lining of the digestive tract slow.

High levels of Vitamin A and Carotene in the blood.

Reduced levels of Protein.

An increase in fine body hair, skin dryness and deceased skin temperatures.

Brain activity becomes abnormal. Loss of sleep and feeling of never having enough rest.

Anorexia Nervosa is hard to diagnose, because almost everyone in our society is in pursuing thinness. Denial and deception are common place for young women with Anorexia, therefore it takes a skilled professional to diagnose Anorexia.

Bulimia

Bulimia occurs in women of all ages, but is more common among those under 30. Bulimia is more common than Anorexia and in males. Only a small percentage of people who are Bulimic show signs of Anorexia.

Case Study:

Carry is a women in her late twenties, she maintain a normal weight range and obsesses about food. She starves herself then binges, when she has eaten too much she vomits.

Carry, like 60% of people with Bulimia, starts to binge after a period of extreme dieting. The most popular binge foods are food that are high in sugar and fat, and are easy to eat in large amounts. (cookies, cakes, ice cream, and bread products)

The side effects of the binge eating are swollen hands and feet, bloating, fatigue, headaches, nausea and pain.

Physical Dangers:

Fluid and Electrolyte imbalances.

Abnormal Heart rhythms

Kidney dysfunction which can cause bladder infections and kidney failure.

Irritation to the pharynx, esophagus, and salivary glands.

Erosion of teeth and dental caries.

Use of laxatives can cause injury to the intestinal tract.

Bulimia has been described as a socially approved method of weight control. Practiced among women in the upper-classes because of social obligations which include many dinners and parties.

Both Anorexia and Bulimia are socially generated eating disorders generated by our need for the perfect image, resulting in self-destructive eating patterns.

Listen to your Body, it is Wiser than you Think. Respect your own unique traits and Diet sensibly.

Resources:

WebMD
http://my.webmd.com

Eating Disorder Treatment and Helpline
http://edhelpline.com

National Eating Disorders Association
http://www.nationaleatingdisorders.org

Anorexia and Bulimia Care
http://www.anorexiabulimiacare.co.uk

About the Author
Written by Tina M. Rideout, For more information about Health and Fitness visit:
http://clean-living-nutritional-supplements.com

2005-07-05T17:39:00.000-07:00

The History of Pilates by PilatesPowerSystem.com

*The History of Pilates

In order to understand the basics of Pilates and why it can work for you, you first need to understand where Pilates came from. Pilates was originally formed in Germany by a man of the same name, Joseph Pilates.

Joseph Pilates had many health afflictions as a child. The boy wanted to overcome the hardships he faced. He hoped exercise would not only boost his morale, but also his bodys defense against his illnesses.

The year was 1880 when Joseph Pilates was born. During his youthful years, he tried a number of things to try to strengthen his body. After several failed attempts to create the perfect program for his frail form he came up with the series of movements we now know as Pilates. However, it wasnt until the 1920s that the movements Joseph Pilates created were truly perfected.

One of the things that make Pilates so great is that the movements and exercises you do seek to give you strength and flexibility, but not to build any serious amount of bulk to your frame. Pilates is not about building muscle, it is about working with your body and not against it. You need to be able to take what you have been given and make that work for you before attempting anything else and that is the philosophy that Pilates was founded on.

As you learn more about Pilates you will find that it is designed for each persons body. Pilates will align your bones through a series of movements and this will allow your body to work with less strain thanks to the activity of exercise you are achieving.

Pilates appeals to a number of people. It doesnt matter what type of person you are or what level of training your body is at. Pilates can help you improve your bodys natural functioning as well as help boost confidence and your mental wellness.

The most wonderful thing you will discover about Pilates is that you dont have to suffer through the movements to feel better. You are training your body with intelligent design and therefore you will not need to work twice as hard, as you may have to do with other work out programs.

Pilates was set up to create balance within your body. This will help you to realign your bones and can also help to improve your posture. Another positive feature is the lean muscles that you will form thanks to your workouts.

Pilates is excellent exercise for everyone no matter their shape or size. In fact, many videos and exercise clubs have created classes for people with disabilities, arthritis, general strength or weight loss issues, different strength issues, and even for pregnant or birthing mothers.

About the Author
Shannon Beaty has been practicing Pilates for over 10 years, and has been a Pilates instructor for over 6 years. She teaches at the Johnthan Club in Loas Angeles and oversees their entire Pilates Program.

PilatesPowerSystem.com All rights reserved. You may fr*eely distribute this article. The copyright and this resource box must be included. http://PilatesPowerSystem.com

2005-07-04T17:39:00.000-07:00

Analysis of the Curves Fitness Program by Kyle Battis CSCS, L/ATC, NSCA-CPT

Analysis of the Curves Fitness Program

By Kyle Battis CSCS, L/ATC, NSCA-CPT
Professional Fitness Coaching

Many people have asked me what my thoughts were on the Curves fitness program. After researching the program, interviewing current and past members, and speaking with other fitness professionals around the country I have compiled the following analysis.

WHAT IS CURVES?

Curves is a franchised exercise program designed exclusively for women. The Curves program has spread across the nation like wildfire due to claims such as: No experience necessary, only 30 minutes for a full-body workout, no class times, no appointments to keep, you cant be late for your workout because the circuit is always on! In fact, the Curves franchise is listed by Entrepreneur Magazine as one of the top franchises to own. The question is why has it grown so popular?

The answer can be found in the target audience of the Curves program. Curves caters to a very large group of women seeking positive physical change in a supportive environment. Most commercial gyms and fitness centers do not come close to offering a friendly and supportive environment for beginning exercisers be it female or male. You have to give credit where credit is due. The originator of this franchise recognized that there was a huge market for a gym such as Curves and surely has tapped into a goldmine.

GREAT CONCEPT, BUT WHAT ABOUT THE ACTUAL PROGRAM?

Curves is definitely great from a marketing and business perspective but what about the actual exercise program that is followed? One of the Curves members that I interviewed offered the following synopsis:

They have about 10 different units. Leg extensions/leg curls, squats, leg press, glut press, biceps curls/triceps extensions, lat pull downs/overhead press, chest press/seated row, a dip/shrug machine, and a seated abdominal machine. They repeat some of the machines and you go around the circuit 1 and 1/2 times. In between each machine there is 3 x 3 platform that you perform some continuous exercise such as running in place or stationary jumping. The goal is to stay in the fat burning target heart rate zone for 30 minutes.

Curves is a 30-minute exercise circuit comprised of hydraulic resistance machines and bodyweight exercises. The nature of the hydraulic machines used in the Curves program forces the user to perform concentric (muscle shortening) contractions of the opposing muscle groups. No eccentric (muscle lengthening) muscle action occurs when using these machines so very little muscle soreness is developed. The problem with the lack of the eccentric muscle actions is that it does not put a lot of stress on the muscle and a muscle not stressed is a muscle that will not change.

In fact, as Strength Coach Christian Thibeadeau points out in his book Theory and Application of Modern Strength and Power Methods,

It was found that omitting eccentric stress in training program severely compromised the potential strength gains (Dudley et al. 1991).

Curves members are encouraged to check their heart rates every 8 minutes to ensure that they are in their target heart rate zones. In summary, the Curves routine is a circuit-training program that focuses on muscular endurance and aerobic exercise.

A GOOD START BUT..

It is important to point out that every exercise program has benefits and inherent weaknesses. I commend the originator of the Curves program for the benefit that it introduces women who would not otherwise be exercising to a regular exercise routine. There are, however, many limitations to the exercise routine utilized by Curves.

Some of those limitations are lack of an individualized exercise routine (cookie-cutter approach), absence of a comprehensive fitness assessment, reliance on limited-value hydraulic exercise equipment, lack of progressive overload (for both resistance training routine and cardiovascular conditioning), lack of exercise variety which can lead to overuse injuries, lack of program design that is based on current research to deliver optimal results, lack of instruction on how exercisers should progress after reaching a plateau with the program, and finally a lack of qualified supervision by an exercise specialist which poses many problems in itself. The lack of qualified supervision can lead to problems such as not knowing when to refer out to the appropriate medical professional if problems arise, recognizing when an individual is over-training, or modifying an exercise routine to suit the individuals current needs and training level.

Simply put, the Curves fitness program utilizes outdated exercise programming that predisposes the exerciser to an abundance of overuse injuries (bursitis, tendonitis, medial and lateral epicondylitis, etc.) and does not deliver optimal results in the safest manner possible. I work full-time at a Physical Therapy clinic and we have seen countless cases of women developing overuse injuries from the Curves program. It should be a big red flag but some people just are not making the connection that the nature of the program is what causes the problems. I hate to say it and I hope that you are not offended, but the Curves program is fairly limited.

Any competent fitness professional could design an individualized exercise program combining progressive resistance training, anaerobic intervals (when appropriate), aerobic exercise (for recovery purposes), flexibility training, and restoration/recovery methods that would deliver results that are far superior to the results delivered by following the Curves fitness program. An individualized exercise program that suits your specific exercise and health history, caters to your specific fitness goals (athletic or aesthetic), focuses on metabolism-boosting resistance training methods, and focuses on progressively overloading the system in an intelligent manner with a variety of different loading parameters and exercises will far surpass any one-size fits all exercise program as found in all Curves centers.

Any current Curves members would be wise to pay attention to nagging pains that are developing (any joint pain or soft-tissue pain that does not diminish in 48 hours). They should also pay attention to any plateaus that are reached in their weight loss or fitness results.

The human body is an amazing adapting machine and eventually the body will adapt to the stresses (exercise is a stress after all) that you are asking it to perform. If your body has adapted to a specific exercise routine and you continue to subject your body to that routine, you not only run the risk of developing overuse injuries but your fat-loss results will come to a screeching halt and you will see no further improvements by following that same program. Here-in lies the major weakness of the Curves program, it does not change!

There is a concept in exercise physiology known as Progressive Overload. Basically, it means that over time, you have to gradually and intelligently lift more weight, perform more repetitions, or change something about your workouts in a progressive manner in order to see results. Once your body has adapted to a given form of stress, it basically says, Yeah. We have done this before quite a bit. This stress is nothing new and we dont have to do anything differently and we dont have to change.

If you want to see your body change (i.e. lose fat, get lean) then you must expose your body to varying and progressive stress. I cant stress this concept enough and any program that does not obey this law is doomed to fail! It has been said that the definition of insanity is doing the same thing over and over again and expecting a different result.

Understand that Curves is a great program for an absolute beginner but it is a vehicle that can only bring you so far!

WHAT DO I DO IF I AM A CURRENT CURVES MEMBER?

Curves has tapped into a huge market of women exercisers that find comfort in being surrounded by other people that are in the same situation as they are. In that regard, Curves is important because it gets more people active and involved with a structured exercise routine. The program that is followed is hardly ideal and is deficient in many aspects. I doubt that the franchise will alter the parameters of the exercise routine any time soon so the current Curves member might take some of the following advice into consideration.

1.Watch out for overuse injuries that might develop and seek the appropriate medical assistance if problems do arise.

2.Pay attention to your body and keep tabs upon your progress. It is always a good idea to check your body fat percentage, body weight, strength levels, girth measurements, energy levels, and track your progress. When your body has adapted to the routine provided by Curves, recognize when it is time to move on. Remember that it is a vehicle that will only take you so fat. Once you have adapted to the program you will simply be spinning your wheels!

3.It has been said that insanity is doing the same thing over and over and expecting a different result. Curves is simply a gateway program. After its full value has been maximized, a member would be wise to seek the advice of a qualified fitness professional to determine an individualized plan of action that would lead to further results.

4.If this plan of action does not sound appealing, then the budding exerciser should begin a journey into the science and practice of shaping their body with the tools of progressive resistance training, cardiovascular exercise, and supportive nutritional practices. The resources are out there such as e-mail list serves like Supertraining, fitness books, fellow gym members (although not always the most accurate of sources), and fitness magazines.

5.The key is to find progress and escape the restrictions of the simplistic circuit training routine found in Curves. It can be an enjoyable process if approached in the appropriate manner. Have fun, keep progressing, and enjoy the adventure to discovering your best body!

I would be happy to assist you in any way that I can!
Sincerely,

Kyle Battis CSCS, L/ATC, NSCA-CPT
Professional Fitness Coaching
http://www.profitnesscoaching.com
http://www.fatlosskeys.com
Concord, NH 03301
(603)-867-4934

About the Author
Kyle specializes in physique-transformation programs, athletic performance enhancement, and injury rehabilitation. Go to http://www.ProFitnessCoaching.com to sign up for the Professional Fitness Coaching Newsletter and recieve a great bonus for signing up!