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The fastest way to look muscular is to get lean. People with average muscle mass look great if they are cut. But nothing looks better than seeing the clean lines of hard muscle. The number one most popular fitness goal is chiseled abs, but really everything looks better when you’re ripped. Here’s how to do it. First, let’s define “ripped” in realistic terms. Anything at or less than 20% body fat will show definition very nicely. Doctors consider anything from 14-20% to be in the healthy range. But if you want abs to show through you have to be below 14%. I can tell you from experience the average, not obese person is between 25-30%, with fairly serious regular lifters in the 18-23% range, and serious ones in the 12-17% range. The real point here is that 5% one way or the other is a lot. Here’s why: a 200 lb guy with 25% body fat has 50 lbs of fat. To get down to 20% body fat he must lose 13 lbs of ALL fat. Now he weighs 187 lbs with 37 lbs of fat. If this 13 lb loss is half fat and half muscle your fat percent is still 23%. So as you can see a 5% body fat reduction is hard to come by, unless you are losing ONLY FAT. There’s the million dollar question. How do you lose only fat? Answer:

Very, very slowly.

They say you can lose two lbs a week of fat, without losing muscle mass. They are wrong. Millionaires with dieticians and chefs can. You and I can’t. Unless you are either a millionaire or a professional body builder your goal is a pound of fat a week. Now there are many who will tell you that you can cut in 6-8 weeks, and they are right. Just be prepared to lose 50/50 fat to muscle, and to only eat 1000-1300 calories a day. No thanks.

The healthy correct way is to drop 500 calories a day from your current intake. Have as many of these 500 calories as possible come from processed carbs and sugars. Spread your remaining calorie intake evenly through the day (though a higher percent in the AM verses the PM speeds up fat loss) and finally a slow release (not whey, but milk, egg or soy) protein shake an hour before bed. This results in a 2% body fat loss. In 3 months your muscle mass will be the same and your body fat percent will have dropped enough to show it off!

Steve R. Robbins is a life long fitness enthusiast. He has the distinction of being in the select group who can say they ran a marathon and bench pressed twice their weight on the same day. At the age of 50. He is a regular contributer to www.MuscleandHealth.org

FitnessDude :: Feb.05.2008 :: Nutrition, Weightloss, Health, Fitness, Workout :: No Comments »

Wouldn’t it be great if there were shortcuts when it comes to losing weight? Well, I’m hear to tell you that there are indeed shortcut techniques for fat loss and they don’t involve surgery or starving yourself.

I know how hard it can be on a diet, it all starts off ok for the first few weeks, then bored kicks in and you go back to your old ways. This can cause a constant state of yo-yo dieting which isn’t healthy for the body. It can be very hard staying motivated when trying to lose fat, I’m confident if you use the techniques I’m going to explain below you will see faster results and stay motivated!

There are a few little known tips and tricks to dieting that make it much easier to lose weight. It can be annoying seeing people making the same mistakes over and over when trying to shift the pounds. I’m hoping that some of you will get some benefit out of these methods. These methods can help you only if you are burning more calories than you are consuming in each day. The best thing to do is to find out how many calories you need to maintain your weight, then reduce this by 500 calories per day to lose weight. Once you are going, use the following techniques to speed up your progress…

The best thing I have found that really speeds up my progress goes by a name called “substrate utilisation”, it’s a big word but not difficult to master. When you exercise at a rate of 60% of your maximum heart rate your body will use your fat as energy, this can only happen at a low intensity and when you have fasted for at least 6 hours. Obviously the ideal and best time to do this is first thing in the morning, go for a brisk 45 minute walk before breakfast, do this 2 or 3 times a week and after a while you will really see the difference.

Carbohydrates can be our enemy when on a diet but they can also be our friend. Carbs play a vital role in how the bodies metabolism is functioning. When we limit the number of carbs, our metabolism will start to drop drastically in order to preserve calories (the body thinks it’s starving!). This will be fat burning to a halt - not what we want. In order to keep the metabolism and fat burning running at maximum level it’s best to cycle carbs during the week.

Cutting the number of meals we eat is the worst thing to do when trying to lose weight. This will only cause the body to lower it’s metabolism and go into starvation mode. The best thing to do, is only cut the portion size rather than the number of meals. In fact, it would be best to increase the number of meals you eat. This will keep fat burning at it’s highest potential which is exactly what we want!

You know, there are ways to make losing weight MUCH easier… Stop Wasting Your Time With Diets That Don’t Work - This Weight Loss Program is popular for a reason!

FitnessDude :: Feb.05.2008 :: Weightloss, Health, Fitness, Workout :: No Comments »

Regular physical exercise is an absolute must for a healthy metabolism. Exercise is also an effective strategy for weight control because it causes a favourable shift in body composition, increasing muscle mass and decreasing body fat. The greater your muscle mass, the greater your fat-burning capacity. When you diet to lose weight, most of the reduction comes from loss of water. In addition, dieting lowers your basal metabolic rate (BMR). In other words, your body slows down to compensate for the reduced caloric intake, thus keeping your weight basically the same. Exercise has been shown to compensate for a reduced BMR due to caloric restriction, and it helps your body lower your set point, the weight to which your body naturally returns. Here are some tips to help you develop an exercise program.

1. Make It Fun

If you like what you are doing, you have a better chance of sticking with it. Find a workout buddy and plan to exercise together. For example, you and your neighbours might enjoy taking brisk walks early in the morning or in the evening.

2. Stay Motivated

If you are goal-oriented, set realistic targets for your exercise – more laps, more lifts and keep track of how you are doing. Reward yourself when you reach your goal. Vary your routine to avoid boredom. Read exercise books or magazines for tips on getting the most out of your program and learning other exercise strategies.

3. Exercise Regularly

You need to commit to your exercise plan. Exercise at least three times a week throughout the year. Some people find it easier to exercise every day, so that it becomes a habit. With strength-training exercise, however, it is recommended taking a day off to allow your body to recover.

4. Recognize Exercise

You need to recognize the importance of physical exercise. Make regular exercise a top priority in your life.

5. Give Yourself Time To Exercise

To do you the most good, exercise must cause an increase in your heart rate and must be sustained for a minimum of twenty minutes. It is recommended that exercising in this way three times a week is usually enough to provide you with benefits. In fact, more frequent exercise of longer duration is even better. Aerobic exercise-movement that increases utilization of oxygen includes walking briskly, jogging, bicycling, cross-country skiing, swimming, aerobic dance, and racquet sports. Strength-training exercise, such as lifting weights, is just as critical to long-term weight control as aerobic exercise because it is able to build muscle mass.

6. Before Starting, Consult Your Physician

This is especially important if you are over forty years of age. Suddenly launching into vigorous exercise when you are not used to it can cause dangerous strain on your heart. Regardless of your age, before exercising see a physician if you are a smoker of if your have known heart disease, high blood pressure, or irregular heartbeat. Consult a doctor if you become breathless with moderate exertion or if you experience pain or pressure in your chest, arm, teeth, jaw, or neck during exercise.

7. Monitor Exercise Intensity

This is determined by measuring your heart rate (beats per minute). To check your pulse, put your index and middle fingers on the opposite wrist or on your neck just below the jaw. Count the number of beats in twenty seconds and multiply by three. This is your resting heart rate per minute. Your goal should be to increase your heart rate to within the appropriate training rate range for the duration of aerobic exercise (say twenty minutes). The training rate depends on your age. To determine your rate range, subtract your age from 185 to get the top of the range, and subtract another twenty to determine the bottom range. Thus a forty-year-old would have a target training heart rate of 125 to 145 beats per minute. Do not exceed the higher figure in this range.
Raymond Lee is one of the foremost experts in the health and fitness industry specializing in body health, muscle development and dieting. He is currently the author of the latest edition of “Neck Exercises and Workouts.” Visit http://www.bodyfixes.com for more information.

FitnessDude :: Feb.05.2008 :: Health, Fitness, Workout :: No Comments »

“May I know how long does it take for my muscles to grow visibly?” Well, as a professional fitness personal trainer, I get variations of this question from almost every new client.

So how can I answer that question because there are also many variable factors like for instance, if you are fat, you can’t see your muscle growth unless you take the fat off or what is being visible is subjective from person to person.

For the hardgainers (people who have difficulty in gaining weight), gaining weight or muscles can be very a difficult and tedious process without professional help. For the genetically endowed, muscle growth can be very fast while some others may make only little progress or even no improvement at all (the latter being lack of muscle building education).

Therefore, if you are wondering how long does it take to grow muscles, then I must be forthright with you and tell you that there is just no direct answer.

However, the good news is that if you eat and exercise correctly, your muscles will definitely grow, even for hardgainers.

Unknown to many people, muscles do not grow in a linear process but in a series of spurts and as such, no matter how hard you workout your muscles and how much you eat, your muscles will probably not grow at predictable pace. I know that this fact will surprise many people.

There are many more reasons influencing your muscle growth and not everyone will build muscles at the same rate even if they are working out with the same weight, exercises and eating the same food.

Some people are genetically predisposed to growing muscles and will see amazing results after only just a few months. We all know that the Mesomorphs (sporty body frame) will grow muscles faster than the Ectomorphs (slender body frame).

Your rate of muscle growth will also depend largely on how close you are to the upper limit of what you are naturally capable of in terms of growing muscle mass. This phenomenon is known as the adaptation ceiling.

What this means is that closer you are to this upper adaptation limit, the slower your muscle will grow. To put it in simpler terms, someone who has been working out with weights for a few years will grow muscles much more slowly than a novice who is new to weight lifting.

Another fact is that it is not uncommon for people to gain body fat when they are growing muscles. The amount of fat you gain will depend on how much you eat, what you eat and also on how lean you were when you first started to fuel your muscle growth with what you eat. Eating to propel muscle growth is commonly referred to as “overfeeding”.

Numerous studies have shown that during a period of overfeeding, you will gain more muscle and less fat if you are the lean body type. During the cutting phase to get rid of body fat to show muscle definition, it is known that fatter people tend to lose more fat and less muscle when they cut, but the leaner ones will find it harder to lose fat without losing muscle.

Why does this happen? Well, it could be merely be psychological.

Take for example when you have worked very hard to get your well defined six-pack abs, then you will not want to put the fat on again and obscure your hard earned abs and thus you may be reluctant to eat the amount of food necessary to gain significant muscle growth. Make sense?

Another reason could be hormonal imbalances as some studies do show a correlation between low body fat and low testosterone (male hormone) levels. If your testosterone is low, it is also difficult for you to grow muscle mass.

So how long does it take to see muscle growth will depend very much on your genes and many other factors besides merely exercising with the proper workouts and eating correctly.

Chris Chew is a celebrity fitness personal trainer and author of “Burn Fat Build Muscles Fast” system. More articles at his websites Online Gym Instructor Courses and Gain Or Lose Weight With Self Hypnotism

FitnessDude :: Feb.04.2008 :: Health, Fitness, Bodybuilding, Workout :: No Comments »

There is a connection between stress and weight gain. And there’s also a lot you can do to minimize the negative effects of that connection. How does all this work? When you’re under stress your body naturally secretes cortisol. Does that term sound familiar? You may have seen commercials on TV about cortisol and the link between stress and weight gain.

Cortisol is an important hormone produced by the adrenal glands. Stress certainly isn’t the only reason cortisol is secreted into your bloodstream. But it’s often called the “stress hormone” because it is secreted in higher levels during your body’s “fight or flight” response to stress.

As you know, many events trigger a stress response in your body. You may find yourself stressed out because of silly work antics, a disagreeable co-worker, high workloads, a fender-bender, an unexpected illness or other dangers, and the list goes on and on. All these cause your body to react by releasing huge amounts of energy. Your metabolism begins to shift and your blood flow changes.

Although small increases of cortisol have some positive effects on your body, higher and more prolonged levels have been linked to negative effects. Chronic stress results in these higher and prolonged levels of cortisol. And one of the negative effects is weight gain.

Yes; stress and weight gain go hand-in-hand. How does the weight gain occur?

First off, negative effects of higher and prolonged levels of cortisol include suppression of the thyroid function and blood sugar imbalances. How your body functions has changed and now abdominal fat is being created and stored. This is one of the most dangerous places for fat to be stored and is linked to various serious health problems. Just how much cortisol is secreted varies from person to person. Studies have also shown people who secrete higher levels in response to stress also tend to eat more food. And the food they choose is typically higher in carbohydrates.

In addition, stress has been known to slow the metabolism in some people. Of course, when this happens it is easier and far more likely that you’ll gain weight. You may even feel full but still find yourself hungry. You may also be eating the same amount of food but now your body’s efficiency in breaking down the calories is impacted. You end up with an “excess” of energy (from the calories) which is converted to fat cells.

Back to the food: Stress can also affect the foods you crave. When you feel sad and depressed you’re more likely to reach for foods higher in fat, salt, and sugar content. Eating a salad just doesn’t make you feel any better so instead, you reach for the ice cream and potato chips.

Besides the unhealthy cravings, stress can also create emotional eating disorders. The change in cortisol raises the nervous energy stored in the body. When this happens it seems natural to eat anything and everything you can get your hands on. You don’t need the excess amount of food but devouring it makes you feel better; at least in your mind.

One of the best actions you can take to break (or at least minimize) the connection between stress and weight gain is to manage your stress. Specifically, you can keep cortisol levels healthy and under control by relaxing. That’s right. After a stress episode where the “fight or flight” response was triggered, you must relax. Take a 10-minute nap, exercise, meditate, get a massage, yoga, breathing exercises, or a multitude of fun activities to give your body the chance it needs to recover.

Finally, a healthy lifestyle will do wonders. Surround yourself with fruits and vegetables for snacking. Make time for a sit-down home-cooked meal instead of opting for the fast food drive-through. Change your mental programming on how you respond to daily stressful episodes. Break the connection between stress and weight gain by taking charge of your body, mind, and your stress levels.

More stress relief ideas plus natural treatments for depression. Find help at http://www.StressAndDepressionAnswers.com on stress, anxiety and depression topics.

FitnessDude :: Feb.04.2008 :: Weightloss, Health, Blogroll, Workout :: No Comments »

Do you want to lose 10 pounds in 10 days? You can do it easily and without starving yourself by following these simple diet tips: 1. Cut your calorie intake by 500 calories - You can go online and find a calorie chart and figure out how many calories you need each day based upon your gender, age, lifestyle and frame. Cut the calories by 500 and stick to it. Make sure that you count the calories of all the foods and drinks that form part of your daily diet

2. Cut simple carbohydrates from your diet -These include all sweets such as cookies and cakes. They do nothing for you but absorb very quickly into your bloodstream and turn to fat.

3. Substitute water for all of your other drinks - Watching what you drink is crucial to weight loss. Many people consume tons of calories each day just by what they drink. Sugar laden colas and sodas offer you no nutritional value but stick around and end up as fat on your belly, buttocks and thighs. Substitute water, that has no calories, no carbohydrates and will raise your metabolism

4. Eat breakfast - Speaking of metabolism, eat a good breakfast every morning. Eat a hard boiled egg or some other protein based food. This will give you an energy boost to start the day and enable your body to burn off calories quicker. When your metabolism slows down, you burn fewer calories. This is why starvation diets fail. Boost your metabolism and allow those calories to come off naturally

5. Substitute protein for snacks during the day -You may think that the candy bar that you eat at 3 p.m. gives you a boost of energy, and it does. But it is a temporary boost and gives you fat, sugar and no nutrition. Instead of a candy bar, have something that contains protein which will raise your metabolism.

Raising your metabolism is key to losing weight. You can do this by eating breakfast, making sure that you get enough protein and drinking a lot of water. Eliminating simple carbohydrates is another crucial element towards dieting. If you follow the above plan, you will lose 10 pounds in 10 days.

Have you had enough? Are you ready to do something about it? Change your thinking and you can change your body. Your Weight Loss success story can start today! More information on easy weight loss and more is available at http://www.easyweightlosscoach.com

FitnessDude :: Feb.03.2008 :: Weightloss, Health, Fitness, Workout :: No Comments »

Program your Weight Loss in as Easy as a Week. The idea of the program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising. The program’s objective is to get rid of the excesses in your body, the excess fat. Not the healthy and lean muscle tissues and body fluids.

The program first requires your focus and dedication, so therefore you need to be prepared in both mind and - of course - body. It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program.

It is important that when starting on any weight loss program, one should be positive enough to work for the results. Some people get impatient easily but long term effects are assured as long as one sticks to the weight loss plan at hand. Stretch, stretch and stretch some more. Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.

There are several ways to lose weight but how to determine which one is the best among them is the big question. Every day, there are people that are searching to lose weight with a Weight Loss Program. Keep reading to discover the best weight loss program.

Set goals- Without a goal you can never lose weight. Set a goal which your body would be comfortable with and work towards it. Whether is it to become more physically fit, or for health benefits, losing weight is indeed a positive change in many people’s lives.

It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge. Don’t over do it since that will just hinder your progress. Stick to a routine and work that routine like clock work. If you are mentally not prepared for weight loss you can never lose weight physically. You need to be mentally prepared.

The first week of your weight loss program:

The first day of the program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.

By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole program for the week.

On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.

In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset. Keep a postive attitude.

The fifth day starts with a good ten minute walk. Exercise the lower body in four sessions of workouts; follow this up with another ten minute walk, and another four sessions of lower body workout.

The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.

This is just the beginning though. If by this first week you are able to stick to the program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want - like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.

If you’ve been struggling with your fat loss for a long time now, it’s a safe bet that you aren’t applying the ideas in the best weight loss program. This program will let you lose the weight quickly and easily and it is permanent. Follow the panel of experts in your plan and be successful. 10 fitness experts reveal everything you’ll ever need to know to be successful with your fat loss goals.

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Learn the proper way to lose weight and keep if off. I have been fit for over 1 year using this program. I higly recommend it for anyone wanting to lose weight. Click here to find out the good news. Best Weight Loss Program

FitnessDude :: Feb.03.2008 :: Weightloss, Health, Fitness, Workout :: No Comments »

In human beings, coenzyme Q10 is the most common occurring form of coenzyme Q, needed by and found in every cell in the body. Perhaps its primary function is to ensure the production of adequate energy within the cell mitochondria, but coenzyme Q10 is also a powerful anti-oxidant, and is particularly important because it is the only fat-soluble anti-oxidant which can be manufactured within the body. Like other fat-soluble anti-oxidants, such as vitamin E, coenxyme Q10 is vital for the protection of fatty structures within cells from the damage and degeneration which may be caused by oxidative reactions and free radical activity.

But the anti-oxidant role of coenzyme Q10 doesn’t end there. It’s also important in stimulating the anti-oxidant activity of vitamin E, and the two nutrients are together vital for preventing the oxidation of Low Density Lipids (LDLs), the blood fats better known as “bad cholesterol”, widely recognised as one of the key risk factors for heart disease, still the major cause of premature death in the Western world.

Blood levels of coenzyme Q10 are lower than those of the other vital anti-oxidants, vitamins C and E, but the nutrient is found in greater concentrations both in muscles and the major organs of the body; the liver, kidneys, brain and especially the heart. But the extent to which levels of coenzyme Q10 within this organ are correlated with disease remains a matter of dispute. Orthodox medicine is predictably cautious and maintains that more research is required before any definitive statement of coenzyme Q10’s benefits can be made.

Nutritional therapists, however, argue that patients with heart disease have consistently been shown to have substantially lower levels of coenzyme Q10 in their hearts than their healthy counterparts. It is also clear that supplementation with coenzyme Q10 has been effective in increasing tissue concentrations of the nutrients in such patients. Logically enough, conclude the nutritional practitioners, it follows that supplementation should improve outcomes for heart patients, and some reported research with daily doses of 100mg does indeed suggest significant benefits, particularly where problems seem to lie in the heart muscle itself.

It is particularly important to note that levels of coenzyme Q10 in the hearts of older individual are significantly lower than those of younger people, as the body’s production of the nutrient declines markedly from around the age of forty. Experiments on older rats have shown that supplementation with coenzyme Q10 can significantly increase concentrations, with improved heart protection in consequence, but conventional medicine still declines to accept the obvious analogy with regard to human health.

Likewise, there is controversy surrounding the potential benefits of the anti-oxidant activity of coenzyme Q10 in preventing atherosclerosis, or hardening of the arteries, a major precursor of deadly heart disease. What is clear, however, is that coenzyme Q10 is effective in reducing the oxidation of dangerous LDL cholesterol, which is a known risk factor for the development of atherosclerosis. It should perhaps be no surprise, therefore, that coenzyme Q10 supplements have been shown to retard the development of this condition in small animal experiments. But whilst admitting that these results are encouraging and exciting, orthodox medical opinion continues to insist that more research is necessary before a definitive statement of the benefits of coenzyme Q10 for human health can be made. To the interested layman, however, there seems little reason to suppose that the results of the animal experiments would not also be reflected in humans. And certainly this is the conclusion which many nutritional practitioners have reached; regularly recommending doses of anything up to 400 mg of coenzyme Q10 a day.

The case for supplementation with coenzyme Q10 for sufferers from atherosclerosis and other heart conditions has been strengthened by recent research showing that one of the side effects of the popular statin drugs commonly prescribed in these circumstances is to reduce blood levels of coenzyme Q10. Conventional medicine does not accept that this reduction will necessarily have adverse consequences, but if it is accepted that coenzyme Q10 has the benefits detailed above, the conclusion seems clear enough. This is not of course to suggest that statin drugs should not be taken, but that it may well be wise to supplement with coenzyme Q10 at the same time.

As noted above, the other major factor reducing concentrations of coenzyme Q10 in blood and tissue is simply the ageing of the organism itself, as the body’s ability to synthesize coenzyme Q10 declines dramatically in the later years of life. Given the importance of the nutrient as an anti-oxidant, this is of particular concern in the context of the onset of degenerative diseases. It seems that coenzyme Q10’s fundamental role in the production of energy may make it important as a fat burner, thereby helping in the battle against obesity and related conditions such as diabetes.

Nutritional practitioners even claim that the anti-oxidant and energy producing qualities of coenzyme Q10 make supplementation with the nutrient an important weapon in the fight against cancer, perhaps the ultimate degenerative disease.

But like all the body’s nutrients, coenzyme Q10 functions best in the presence of adequate amounts of all the others; and it is particularly important to ensure, through supplementation if necessary an abundant supply of the other vital anti-oxidants, vitamins C and E.

Steve Smith is a freelance copywriter specializing in direct marketing and with a particular interest in health products. Find out more at http://www.sisyphuspublicationsonline.com/LiquidNutrition/BenefitsOfCoenzymeQ10.htm

FitnessDude :: Feb.03.2008 :: Supplements, Nutrition, Health :: No Comments »

Everyday someone somewhere decides they are going to become fit and start a new workout plan. Unfortunately, 90% of these people do not follow through with their fitness routine for more than two or three weeks. In this article, I will offer you several different tips for improving the chances of creating a new workout plan that you will actually follow through with.

1. If you join a fitness center or a gym, pick one that is convenient.

Many people judge gyms by the quality of equipment they contain, and not by how easy it is to actually get to and from the gym. For example, it’s not wise to pick a gym where you have to fight traffic everyday to get to it, just because it has more cool stuff in it. It’s better to pick a fitness center that easily molds itself to your lifestyle. Things to consider are centers that offer childcare, that are convenient with your schedule and that are easy to get to. Or perhaps it is better to purchase home fitness equipment instead.

2. Ask a lot of questions before starting a new workout program.

Before designing any workout program, ask around to find out your different options. Talk to specialists and personal trainers if you have to, but make sure you talk to some experts before planning your fitness needs. This means that you should get the okay from your doctor as well. If you cannot contact any experts personally, then pick up some books and educate yourself.

3. Don’t be afraid to step outside your comfort zone.

Let go of your past beliefs and try something new. Many people are afraid to try yoga because they feel that they are not flexible enough, or they will feel weird doing different positions. However, until you actually get out there and do it you’ll not really fully understand the benefits of a program nor will you be surprised at how off your unfounded beliefs were.

4. Inch by inch it’s a cinch.

Set your goals so you can meet them gradually. If you just purchased some new fitness exercise equipment, maybe it’s best to just start out working out 10 minutes a day than to try to shoot the moon and do one and a half-hour workout programs. It is better to develop the habit of working out consistently than to try to work out in high intensities to meet some sort of lofty fitness goal.

5. Surround yourself with supportive people.

People who will support you in your effort to become more fit, and will feel let down if you do not meet your objectives are the kind of people you want around you. That is because they do two things — they increase the pleasure you feel as you work towards your goals , and increase the pain you will feel if you do not follow through. By using both positive and negative motivation factors, you more than double your chance of actually following through with your new workout plan.

The author is part of an expert fitness team, that has launched a comprehensive guide on Bowflex fitness equipment. To read about our independent reviews, user videos and low price alerts for the Bowflex models and how they can help you achieve your fitness goals, visit http://www.bowflew-review.com

FitnessDude :: Feb.02.2008 :: Weightloss, Health, Fitness, Workout :: No Comments »

Everyday someone somewhere decides they are going to become fit and start a new workout plan. Unfortunately, 90% of these people do not follow through with their fitness routine for more than two or three weeks. In this article, I will offer you several different tips for improving the chances of creating a new workout plan that you will actually follow through with.

1. If you join a fitness center or a gym, pick one that is convenient.

Many people judge gyms by the quality of equipment they contain, and not by how easy it is to actually get to and from the gym. For example, it’s not wise to pick a gym where you have to fight traffic everyday to get to it, just because it has more cool stuff in it. It’s better to pick a fitness center that easily molds itself to your lifestyle. Things to consider are centers that offer childcare, that are convenient with your schedule and that are easy to get to. Or perhaps it is better to purchase home fitness equipment instead.

2. Ask a lot of questions before starting a new workout program.

Before designing any workout program, ask around to find out your different options. Talk to specialists and personal trainers if you have to, but make sure you talk to some experts before planning your fitness needs. This means that you should get the okay from your doctor as well. If you cannot contact any experts personally, then pick up some books and educate yourself.

3. Don’t be afraid to step outside your comfort zone.

Let go of your past beliefs and try something new. Many people are afraid to try yoga because they feel that they are not flexible enough, or they will feel weird doing different positions. However, until you actually get out there and do it you’ll not really fully understand the benefits of a program nor will you be surprised at how off your unfounded beliefs were.

4. Inch by inch it’s a cinch.

Set your goals so you can meet them gradually. If you just purchased some new fitness exercise equipment, maybe it’s best to just start out working out 10 minutes a day than to try to shoot the moon and do one and a half-hour workout programs. It is better to develop the habit of working out consistently than to try to work out in high intensities to meet some sort of lofty fitness goal.

5. Surround yourself with supportive people.

People who will support you in your effort to become more fit, and will feel let down if you do not meet your objectives are the kind of people you want around you. That is because they do two things — they increase the pleasure you feel as you work towards your goals , and increase the pain you will feel if you do not follow through. By using both positive and negative motivation factors, you more than double your chance of actually following through with your new workout plan.

The author is part of an expert fitness team, that has launched a comprehensive guide on Bowflex fitness equipment. To read our independent reviews, user videos and low price alerts for the Bowflex models and how they can help you achieve your fitness goals, visit Bowflex Reviews

FitnessDude :: Feb.02.2008 :: Health, Fitness, Workout :: No Comments »

All over the world people are looking to lose weight. If you are reading this article then I’m guessing you are one of those people. You may just want to drop a couple of pounds or you may want to completely transform your overall appearance. Maybe you even want to lose some weight for the associated health benefits. Whatever the reason behind your weight loss drive I’m here to help. The following article contains 8 top tips to help you lose weight.

1) RESTRICT YOUR CALORIES:- You may not want to hear this but the bottom line is that you need to consume less calories if you want to lose weight. There are a number of ways you can go about this. The first method is to write down everything that you eat in a normal week and work out the average number of calories you are consuming each day. Then adjust your eating habits so that you are eating less calories each day than your current average. Another method is to write down your target weight in pounds and then multiply this by 12 if you are female and 14 if you are male. This will give you the approximate number of calories you will need to consume to reach and maintain your target weight. A final solution is to use a Basal Metabolic Rate (BMR) calculator (of which there are many available for free online) to calculate the number of calories you should be consuming.

2) EAT THE RIGHT FOODS:- Apart from restricting your calories, eating the right foods is an important factor when trying to lose weight. You need to be consuming lots of healthy, nutritous, low calorie foods such as fruit, vegetables and whole grain carbohydrates. Eating smaller portions more regularly throughout the day can also help you lose weight.

3) DRINK MORE WATER:- Drinking water has a number of benefits which can help you lose weight indirectly. First, being properly hydrated keeps your body functioning at its optimal level meaning you can burn fat more efficiently. Second, it reduces water retention and the additional weight that this may bring. Finally, it makes you feel fuller so that you are less likely to eat too much.

4) EXERCISE:- A good diet is half of the challenge when losing weight but you also need to exercise. Start with trying to do 15 minutes a day of walking, cycling, sports or whatever else you fancy. So long as you are active each day you will be burning additional calories and losing weight. Remember, the more exercise you do the more weight you will lose.

5) CONSUME POTASSIUM:- Avocados, bananas and apricots are all rich sources of potassium. Potassium can help remove sodium from your body and has been associated with weight loss.

6) CONSUME PROTEIN:- Protein can be found in raw meats, dairy products and even supplements. Research has associated consumption of protein with a temporary fat burning effect and a suppressed appetite, both of which can help you lose weight.

7) SET OUT A PLAN:- Even if you have all the right information, poor planning can mean that you do not take action and ultimately you do not lose weight. Think about how many calories you are going to be consuming each day. Which meals allow you to achieve this? How will you ensure that you drink enough water each day? Where are you going to source your daily protein and potassium? When and where are you going to exercise each day? You need to consider all these factors and then create a plan. Write down how you are going to incorporate all the above into your daily routine and then stick with it.

STAY POSITIVE:- Sometimes the right information and a plan are still not enough. If you are following a plan half heartedly you are not likely to lose weight. Negative thinking can be your ultimate downfall. Keep thinking positively about your weight loss plans and you will continue to lose weight. Everytime you start to feel down think of the weight you have already lost and how good you will look once you have reached your target weight.

I hope this article helps you in your weight loss efforts. If you stick with regular exercise, a healthy diet and create a solid weight loss plan you should lose weight. Stay positive, act on the information in this article and you will succeed.

The Free Fitness Tips Blog provides you with fantastic, free advice on all aspects of fitness. For more detailed information on how to weight loss please visit http://blog.freefitnesstips.co.uk/

FitnessDude :: Feb.02.2008 :: Weightloss, Health, Fitness :: No Comments »

People love to look at the magazines in the checkout line. If they aren’t looking at a picture of a celebrity going through some life-altering train wreck, their eyes are glued to some body shot of the newest hunk or the current hottie.

I have enjoyed working with celebrities and high-profile clients from all walks of life. I have worked with them one-on-one, where they only come to me for training. And I have also discussed philosophies and collaborated with trainers in New York and Los Angeles to find what works best. No matter what the style of teaching was, the programs all had the following things in common:

1. They focused mostly on big movements: Pushing, pulling, squatting, and walking lunges.

2. They used explosive, full body exercises: kettle bell swings, mountain climbers, up-downs, etc.

3. They utilized core involvement in every movement.

4. They involved a circuit training workout style.

5. They included interval training cardio with sprints.

And the most important factor is the use of intensity as the main ingredient.

Intense workouts always burn the most fat.

Long gone are the days of low intensity workouts, where one spends hours in the gym and follows a meticulous diet. The workouts of today are efficient, precise, power-oriented and fun.

Whether I am working with a mother of three, a famous actress, or a top athlete, my training is all about smarter workouts that are time-efficient and highly intense. This means that clients see fast results.

Your workouts should be short, hard, and full body. If you’re spending hour after hour in the gym because you use a low intensity workout, all you are doing is wasting time.

For example, think of those people you see who go over and do a set of straight bar chest presses (I hate this move by the way) then spend 8 minutes talking to the person next to them before they do the second set. Have you ever noticed that those people never look any different, even though they have been coming to the gym for years and years?

You are smarter than that! So get out of the gym in 35 - 45 minutes or less. Never rest longer than 40 - 45 seconds between sets. Better yet, don’t rest at all. Just keep changing between core, upper and lower body. This way, two body parts rest while the other one works.

BOTTOM LINE - Get rid of low intensity workouts and start getting rid of fat.

For over 17 years Bobby Kelly has taken his passion for coaching to a level not reached by many in the fitness profession. Bobby has been interviewed and featured as an expert adviser on CNN, Fox News, ABC, NBC, and CBS as well as local affiliate stations in numerous markets. Bobby knows the success of hard work, determination and persistence, and he’ll get you where you want to be. Visit Bobby today at http://www.resultsonly.com

FitnessDude :: Feb.02.2008 :: Health, Fitness, Workout :: No Comments »

If you think spare time is a luxury you can’t afford, think again…relaxation is essential to your happiness, health and success!

As busy people who are destined for great things we don’t want to let, stress get in the way of our success.

But while we are driven to succeed, we need to realize that taking time to relax isn’t something to do moments before we are about to collapse in a heap, it’s an indispensable part of performing at high levels while staying healthy.

True success comes from more than just setting and achieving goals. It comes from taking the time to smell the roses along the way so that you can fully appreciate what you have achieved.

To accomplish this, you must take your well-being seriously. You need to reflect on what you’ve accomplished and take time to rest your body, mind and soul, even if only for a few moments.

It’s easy to grow accustomed to increased levels of stress. To avoid getting burned out, don’t just make relaxation an item on your to-do list. Learn to rejuvenate your body and increase your energy levels by:

Taking a break-even if just for a minute

Relaxation can take any form that’s appealing to you and any length of time. Studies have shown that simply tensing your muscles and allowing them to relax is an effective way to decompress.

Find a quiet place to lie down, uncross your legs and arms, and rest your palms on your stomach. Close your eyes, and breathe deeply. Tense every muscle from the top of your head to your toes for a second. Then simply clear your mind for a moment.

Making relaxation part of your routine

Take 15 minutes each day to reflect and have downtime. No amount of regret can make up for lost time or opportunities. Achieve clarity by recognizing your successes, letting go of your stress, and deciding on the best step for you to take next.

Turning frustration into inspiration

When obstacles cross your path, it’s much easier to get riled up than it is to calm down. No one can predict the future. Instead of becoming aggravated about occurrences out of your control, relax and try to spot opportunities. Ask yourself “How can this situation fuel my success?” You’ll be amazed at the possibilities you discover.

Saying NO to less important things

You are in control of your to-do list. Learn to use your intuition to decide if opportunities are right for your life or your business. Saying no is a big part of your overall success, and people will respect your honesty. In fact, they will begin to approach you with the right ideas that will help you achieve success on your terms.

To truly relax, you must be true to yourself. Pay attention to any physical or emotional symptoms that arise in response to stress. When you feel anxious, recognize that it’s OK to relax, slack off for a short period, or get more sleep.

Success comes from attaining your goals while having the time and energy to celebrate your wins. Relaxation is just one of the vehicles you can use to arrive safely and in great health.

To Your Great Life and Health…

Michael Atma, author of numerous personal development books and audios, helps thousands of people every month to live a stress free life. In less than 3 minutes you can relax your body deeply and eliminate what causes stress in your life for good! FREE Details: http://www.theultimaterelaxation.com

FitnessDude :: Feb.02.2008 :: Health, Workout :: No Comments »

By: Darren O Connell

When it comes to exercises for the abdominal muscles you’re spoilt for choice, there are so many to choose from. That’s great but which ones are the most effective is the question and in what order. There are many ineffective abs exercises out there, so it is important to spend time and energy only on the ones that will actually work.

Try these effective exercises for RIPPED abs:

Crunches – Lie on an adjustable abs bench with roller pads. Set it to 30° Wrap your legs around the roller pads so that your legs are locked into place. Your head should be lower than you legs. Keep hands crossed at chest. Raise your head and shoulders off the bench. Contract your abs for a count of two at the top position. Reps – 15 12 10 8 8

Hanging Leg Raises – Hang from a chin bar with toes pointing straight ahead. Raise legs up to just above 90° Hold for a count of 2. Return to start position. Don’t use momentum to swing your legs up. Reps – 15 12 10 8 8

Lying Leg Raises - Lie on a 40° angle bench and grab the bench behind your head with both hands. Raises legs quickly to 90° Hold the position for a count of 2 while contracting the abs. Reps – 15 12 10 8 8

Note: You should always check with your GP or Health Practitioner before starting or changing any exercise program.

Here’s how it’s done:

The above three exercises are done as one giant set with no rest in between exercises. The only rest you have is how long it takes you to walk from one exercise to the next. Do 1 set of Crunches for 15 reps followed immediately by 1 set of Hanging Leg Raises, then onto the Lying Leg Raises.

Rest for 1 minute and repeat the giant set above for 12 reps. Rest again for 1 minute and repeat for 10 reps. Then 8 reps and then another 8 reps. The reps should be performed slowly and with full concentration on bringing out the abs.

That’s it. Do this twice a week and you should notice a big difference in a few short weeks. If you’re looking for more detail on how to Firm and Flatten your Abs then visit http://www.abs.explosivemusclegrowth.com

Darren O Connell - has over 20 years experience in Muscle Growth, Health, Fitness, Fatloss & Nutrition http://www.abs.explosivemusclegrowth.com - www.explosivemusclegrowth.com www.flab-u-loss.com

FitnessDude :: Oct.29.2007 :: Health, Fitness, Workout :: No Comments »

By: Sean Bartelt

If you go to the gym you should be there to do one thing, to workout. Whether it be lifting or cardio it doesn’t matter, but you should know that your there to sweat and to work hard. Too many times I see people distracted by things. I’ve come up with a little list of things to ask yourself in case you find yourself being distracted at the gym.

Does the Gym Resemble More of A Star Bucks Cafe for You?

Do you go to the gym with the mindset wondering if certain people are going to be there? Do you look for people such as friends, coworkers, or maybe the hot blonde on the treadmill that you love staring it? The gym should be a place to get away, to let stress out, to get work done, and to improve. It shouldn’t be a social gathering or a place to go when you are bored and want to take up space/machines. If your not serious you don’t belong there.

Buying a membership should be enough motivation to make you serious about the time you spend in the gym. Unfortunately, that doesn?t always seem to be the case. Ask yourself before you leave for the gym if you are really serious and really want to work hard. No one said working out is easy.

Do You Bring Your Cell Phone With?

Are you constantly checking for missed calls after each set? During rest times are you waiting for or sending text messages to your girlfriend? Or is it so bad that you actually have conversations with people on your phone at the gym?

Leave your phone in your locker! If you don?t have a lock leave it in your car. Whether your doing cardio or lifting for mass your intensity should be up at the gym. Too often I see people lax and calm walking and talking on their cell phones. You should be constantly pushing yourself as hard as possible, getting your heart rate up and pushing out the extra rep. Not leaning again the dumbbell rack having a phone conversation. You are never going to get any bigger or stronger if you don?t push yourself. Talking on the phone having conversations is in no way getting you mentally ready to push out your next set. Leave the phones out of the gym!

What Are You Wearing?

Last week I saw it for the first time. A guy came into the gym wearing beach sandals. Sigh? I just don?t see how you could be serious or have any commitment when you come strolling in wearing beach sandals. This goes back to getting yourself in the mindset of really wanting to improve yourself each and every time you go to the gym. If you get yourself an outfit that you can sweat in and work hard in, an athletic outfit, you?ll start to feel a lot more positive in your role as to what your going to do, not to mention you?ll look the part too. You start to get into a routine and your mind realizes every time you start to get ready to the gym preparing yourself for a good workout. Instead of just strolling out the door in beach sandals because you are tired of lounging by the pool. Make yourself want to go to the gym! Make yourself prepared, and one of the ways to do that is by looking the part and at least wearing gym shoes!

Do You Listen to Your Own Music?

Everyone has music or songs that pump him or her up. Songs that get their adrenalin running. In my own opinion I wouldn?t be able to workout without my music. At least not to the same caliber I do with the songs that get me juiced! Some gyms such as health clubs really don?t play that great of selection as far as getting yourself pumped up goes.

Do you feel tired when your pushing weights around? When I have my song on I want to destroy the weights! I play it loud and it gets my intensity up. Without it I would be resting on the bench for my next set listening to Madonna. (No offense to any Madonna fans.) But instead I?m resting and pumping myself up to my music to go crazy for my next set.

And for those people who don?t have an mp3 player, here is what to do:

Get yourself a cheap mp3 player it doesn?t have to be an expensive ipod and it doesn?t have to hold 15,000 songs. Go somewhere pick one up for 30 bucks. All you need is something that holds about 30 songs. Make yourself a play list that you can listen to. Don?t pick songs that are going to lull you to sleep. Pick songs that get you going. Put songs on there that motivate you to work hard. I absolutely guarantee that you will find your intensity up at the gym!

Evaluate Yourself.

Is working out something that you are really dedicated too? If not then you are probably not going to be very successful. Transforming your body takes time. Improvements don?t just happen overnight. Don?t expect to go to the gym once a week and give a halfhearted effort and be surprised when you don?t gain 10 pounds of muscle. Make sure that you are dedicated and improving your body is something that you really strive towards. Make a commitment to yourself and set goals or don?t waste your time. Improving your body is something that has to be worked at and not something that just happens without any effort.

Hopefully questions like these aren?t ones you have to ask yourself every time you workout. But for some you may find yourself being guilty of more than just one. If you are, make sure you eliminate your distraction. It will definitely improve your workout routine tremendously and you will find yourself getting more done and making quicker improvements. Most importantly STAY FOCUSED ON

Let me know what you guys think. My aspiration is to be a writer here at bb.com so hopefully in time that may happen!

http://www.healths-fitness.com/plus/list.php?tid=3

FitnessDude :: Oct.25.2007 :: Health, Fitness, Workout :: No Comments »