Fitness7- Page

by: Tom Storms I used to love going to the gym. The sounds, the smells, the grunts, the groans. Nothing seemed more inspiring. Then life got in the way. I got busy. Very busy. Working with my fitness clients and athletes took up a lot of time, and frankly, I wasn t too thrilled about taking the time to drive to the gym anymore. I do have a life, you know. Then there was the fight for parking not to mention the fact that I had to wait to use the equipment while someone else finished up his or her workout. I didn t really like the music they played so loud I had to shout over it so my training partner could hear me, and the sales staff was constantly hounding me for referrals. But I have to tell you about my new favorite place in the world to workout. My home studio. In fact, I like it so much that I recommend that everyone train at home if a gym membership isn t up your alley. It s got everything in it that I want, and everything that I need to successfully train. AND get this it didn t cost me an arm and a leg. Training at home has been so successful for me and some of my clients, I ve set up an online facility that will allow me to personal train anyone in their home. You can give it a look at www.thebodymatrix.com. The greatest part about it is you don t even need equipment if you don t have any. Bodyweight workouts are phenomenal for conditioning and weight loss. Obviously, if your goals are more specialized, some equipment may be necessary. Consider this. How much do you have to spend each year for a health club or gym membership? Now add up all the years you ve gone to the gym and all the years you will go to the gym for the rest of your life. That s a big chunk of change! When you think about it, it makes total sense to buy your own equipment and do it at home. There s no drive to the gym. No waiting. No annoying sales people. You can listen to the music that you want to (or put a TV in the gym for cardio training). Oh, and the best part is that it s always open. Want to get in a good workout on Christmas day. You can. Here s the tricky part. You can t just go out and buy whatever equipment seems popular on TV or in magazines. Do that and you ll be unhappy in less than a month. You need a plan to determine what you need in the way of equipment to successfully achieve your fitness goals. 2024 The following 6 points are MUSTS if you want to save time, money, and maximize your success in a minimum of time. 1. Define your personal fitness goals as specifically as you can. For any fitness-related goal there are a number of methods you can use to be successful, but first you have to know where you re going. Do you want to get stronger? Do you want to build muscles? Lose weight or reduce your body fat? Increase endurance? Reduce stress? Are you preparing for a sport? All the above? Without knowing that you could end up spending more money than you need to on equipment that you ll never fully utilize. Not to mention you may fail in your attempts to achieve your goals. 2. How much space are you willing to devote to your home gym? If you ve only got a 5 x 5 space at home, you re really going to have to be efficient. Don t expect to fit large pieces of fitness equipment into such a small space. Be realistic. Maybe it s time to clear out the room you re using for storage or that corner of the garage that is just wasted space. Maybe you ve got some space, but you ll need to make your gym a little more portable so you can store it away when it s not in use. 3. Familiarize yourself with your options on types and brands of exercise equipment. Find out what you ll be comfortable with. Would you invest in a house or car without looking at several options or a test drive? Remember, this is an investment in you. There are all types of equipment from treadmills and crosstrainers, to selectorized weight equipment, to barbells and dumbbells. Check out equipment on the Internet or in catalogues. Stop by the exercise equipment retailers and actually see it and even try it out before you even consider buying. Believe me this is time well spent. When the time comes to discuss equipment with the appropriate person, be it a salesperson or a fitness professional, you won t be completely in the dark when it comes to determining your wants and needs and end up buying something you hate or won t use. 4. Consult with a fitness professional. Take advantage of a professionals in the trenches experience and educational background when it comes to matching your fitness-related goals with selecting the appropriate equipment for you. Again, this saves you time and money by preventing you from wasting money on useless or poorly designed equipment. You may also find that your fitness professional may have relationships with fitness equipment retailers which will allow you to buy your equipment at a discount. 5. Always buy top quality equipment from a reputable retailer. Yes, it costs more money, but as the saying goes, You get what you pay for . This is so true when it comes to exercise equipment. Avoid the temptation of trying to save a couple dollars by buying equipment that may not be up to your required standards. Buying top quality equipment will last you a lifetime. If you have any doubt, compare how much you have or could have spent on gym memberships over your lifetime with the cost of your new fitness equipment. I have no doubt that you will always spend less money on your home gym than you ever would by purchasing a lifetime of gym memberships. 6. Utilize local retailers as much as you can. While it may seem logical to save money by purchasing equipment online or via a catalogue, shipping charges on fitness equipment can be outrageous. You end up spending more than if you shopped at your neighborhood retailer. There is also an issue of maintenance. Even the best equipment can experience the occasional breakdown. Try getting a mail-order company to service your equipment. It s not easy. Your local retailer can usually resolve your problems in no time at all. There you have it. These recommendations will help you tremendously. Please keep in mind that it s just not as easy as it seems, but it is worth the extra time especially when you re making such a serious investment in yourself. That s why I encourage you to seek the help of a fitness professional. If you re sick, you go to the doctor. If you ve got a tax problem, you see an accountant (or an attorney!). Have a toothache? You re off to the dentist. Leaky pipes result in a call to the plumber. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don t know exactly, but I encourage you to make the investment in yourself in your quality of life by hiring a qualified professional to educate you and help you get started. If I can be of any assistance to you, please don t hesitate to call me. I m happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to sell me, so I wouldn t try that on you). Please visit my web site at www.personaltrainingfitness.com and subscribe to my newsletter, or call me to schedule an appointment at (775) 224-7155 to obtain any additional information you may need. Thank you. Yours in good health, Tom Storms, CPT, Personal Trainer, Fitness Consultant www.personaltrainingfitness.com (775) 224-7155 info@personaltrainingfitness.com P.S. If you would like a FREE consultation to determine your fitness equipment needs don t hesitate to call me. I d be happy to help you. If you purchase some home fitness equipment, I ll also give you a FREE consulting session to introduce you to your new home fitness equipment. NOTE: This publication is not intended for use as a source of medical advice. You should obtain medical advice from your private healthcare practitioner. Before beginning any exercise or dietary program, consult with your physician to ensure that you are in proper health and that this or any exercise or dietary program will not put you at risk. About the author: Tom Storms is a nationally certified personal trainer / fitness consultant from the American Counsel on Exercise. Tom has been training private clients full time for the last 12 years. Specializing in online personal training from his web site; www.personaltrainingfitness.comTom offers his services and resources worldwide

by: Lynn VanDyke Copyright 2024 strength-training-woman.com Building a strength training routine can be one of the trickiest parts of a fitness program. Ask 10 personal trainers what the best strength training routine is and you will get 10 different answers. Below are 7 must-know guidelines to use when building a strength training program. Each guideline provides the basic foundation that all strength training programs abide by. Learning the proper way to use free weights will greatly improve your strength, fitness, and health levels. 1) We cannot strength train a muscle today and tomorrow. We have to allow at least 24-36 hours of rest. Lifting on consecutive days leads to overtraining, muscle fatigue, and possible injury. All of our strength gains are made during the rest time! 2) We cannot spot reduce. This means if we want to lose weight in our stomach, doing 100 crunches a day will not make our stomach flab disappear. To reduce stomach fat, we need an overall reduction in body fat. Reducing overall body fat results from eating well, regular exercise, and proper rest. 3) We can spot tone. If we want bigger biceps, we can strength train for hypertrophy (fancy word for muscle growth). It is possible for us to focus on one specific muscle group. This is sometimes called targeted training. Studies have shown that machines isolate a muscle better than free weights. 4) Our strength training routines must be regular and consistent for results to take place. It took us years to put on the weight. We shouldn't expect it to all fall off in three weeks. The best outcome from your fitness and strength training program should be a lifestyle change. Replace bad habits with healthy ones and reap the rewards. 5) Realize that our strength training routine must be changed every 4-6 weeks. This will prevent our body from hitting a plateau and it will keep things interesting. We can change our method, our exercise or our intensity level. Not changing our routine on a regular basis will eventually stop producing results. We will continually grow stronger as we progress with our fitness program. Be sure your body is challenged on every workout. 6) Our strength training routines must be built according to our specific goals. Specific goals may be: fat loss, hypertrophy, maintaining weight or adding bulk. Each goal will have a different method that is best suited for optimal results. Someone who is interested in losing body fat will strength train differently than someone looking to increase muscle bulk. Knowing what your specific goals are will aid in creating the best strength training program possible. 7) Our strength training routines must work all of the major muscle groups in our body 1-3 times per week. This includes our biceps, triceps, shoulders, chest, back, abs, quads, glutes, hamstrings and calves. Leaving out muscle groups will create an imbalance. By using these 7 guidelines, anyone should be able to build a decent and effective program. The idea is to develop a safe strength training routine that provides us with major health and fitness benefits. Strength training has certainly increased in popularity over the past few years. Knowing how to build a strength training routine for our specific goals will move us one step closer to a fit body. About the author: Lynn VanDyke is the proud owner of http://strength-training-woman.com You may receive your free strength training log and routines by visiting her site. Her newest ebook has been voted the ##1 fitness ebook on the net. Learn more about it by visiting http://strength-training-woman.com/31-no-holds-barred-answers.html

by: Donald Baligad 2024 by Donald Baligad As promised, today's article covers 9 SIMPLE ways to stay on track with your fitness plan. (You do have one, right?) These few tips alone *can* help you stay focused when the going get a little rough. Here they are. 9 tips for your fitness toolbox. Mix-n-match. Read one a day. Have fun! Tip 1) TUMMY TONER In addition to your workout regime, eat smaller portions. Your stomach is only about as large as your fist. So no need to stuff yourself with a large plate full of food. Tip 2) TRY A TRAINER Get advice or help from a trainer from time to time. Some online trainers are pretty affordable like around $2 week at eDiets.com. Or search your favorite online engine for free fitness forums and chat away. Tip 3) PRACTICE YOUR POSTURE Practice improving your posture daily, no matter whether you are sitting at your work desk, sitting at home in the family room or at the table, or standing and walking. 2024 Stand up straight! Chest out and up. Shoulders back. Keep good posture. Tip 4) VARIETY Vary your routine during the week. Alternate days that you do cardio work on days when you don't do your other workouts. Tip 5) ROUTINE Also vary your routine. Research shows that a body can adapt to the same routine over a 4 to 6 week time frame. When you vary the routine, the body works harder, trying to adapt once again. At least increase the intensity or amount of sets you do. But "change" something. Tip 6) WARMING UP & COOLING DOWN Don't forget to warm up with some stretches before diving into your exercises in both cardio and strength training. You only need about 5 to 8 minutes. And target the muscle groups that you'll be using. A warm-up period helps your body by passing along lots of blood, full of nutrients, to areas that are about to be exercised, resulting in the warming up of the muscles and the lubrication of the joints. No matter whether you are working out at home, in a fitness center or outdoors, regardless of weather, you need to warm up before beginning all exercise activities in order to prepare your body for your workout. So improve your performance and reduce your risk of injury with a warm-up period. The period of 5 to 10 minutes at the end of your workout is the cool-down period. It allows time to lower your heart rate before you dash back off to work or other activities after your workout sessions, and reduces your risk of muscle soreness and injury that could come from your workout. This cool-down period should include 5 minutes of cardio exercise like stationary biking or walking, and should proceed at a reduced pace from your previous exercise activities. At the end, you should focus on about 5 minutes of slow, focused stretching, when your breathing goes back to where it was before your workout. Tip 7) FOCUS From Aesop to the old Kung-Fu movie, here's a tip: focus on the muscle group you are working on during your workout, Grasshopper. Look at a wall if necessary, to maintain your concentration and proceed slow and steady. Tip 8) KEEP A JOURNAL Keep a diary, journal or some type of record of your progress. Note which exercises you're using for which muscle groups, the number of repetitions and intensity. Track your diet here, too, if you'd like. Then set goals for yourself and update them regularly. Tip 9) R&R Don't forget that "All work and no play " saying. Rest and relax. Work different muscle groups on alternate days. Donald Baligad Editor, "Healthier Living Today" Copyright 2005. All Rights Reserved. -------------------------------------------- Healthier Living Today - Keeping You Up To Date With The Latest Health and Weight Loss Tips and Secrets Each Week! To subscribe, send a blank email to: hlt@getresponse.com -------------------------------------------- P.S. Attention Newsletter Publishers and WebMasters! You have my permission to REPRINT the above article, as long as you include the "resource box" following my signature above. About the author: Donald Baligad is the Editor of, "Healthier Living Today" - Keeping You Up To Date With The Latest Health and Weight Loss Tips and Secrets Each Week! To subscribe, send a blank email to: hlt@getresponse.com

by: Michael Fortomas More than any other time in history, people are all trying to have the best, healthiest body possible. The health and fitness industries are making billions of dollars every year on herbal supplements, fitness equipment, gyms, and special diets. If you watch TV or read magazines, there is always some intriguing commercial asking for money to help you get into shape. Now that you have made a commitment to take care of your body, both internal and external, it is critical to your overall health that you do it the right way. Here are some tips for both health and fitness that will help you lose weight, discover ways to maintain a better healthy lifestyle, and be in the best shape of your life all the smart way! 1. Bicycling When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites. 2. Jogging or Walking Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness. 3. Swimming Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout. 4. Tennis Anyone Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable. 5. Dancing Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness. 6. VCR2024 If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes every day to workout will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent. 7. Abdominal Crunches While you may not end up with a washboard stomach, you can do some things to get your abdomen in better shape. Crunches have long been a favorite for many athletes for the very reason that they work. Lying on your back with knees bent, keeping feet flat on the floor, cross your hands across your chest and then curl your torso, rolling from your sternum toward your hips. Do this slowly and start out with a set of ten crunches in three reps. In other words, do ten crunches, wait a minute, do ten more, wait a minute, and then do the final ten. As you get accustomed to these, you can increase both the number of sets and reps. 8. Squats Squats are excellent for glutes, hamstrings, quads, and calves. With your feet standing firm and spread apart about two feet, bend your knees slightly. Then, very smoothly, you will squat toward the floor without going all the way down. This usually takes some practice but within a short period, you will enjoy the benefits. 9. Tricep Press Having firm arms is something that many people focus on when exercising. For an Overhead Tricep Press, standing on the floor with your feet about two feet apart, knees slightly bent, you will extend your arms over your head. Keep your elbows locked and then very slowly lower your hands behind your head. You want to do this with some type of weight, but small weights like one to five pounds. If you do not have weights of your own, you can hold a one-pound of vegetables, which will work perfectly. 10. Get to the Gym Working out at home is a good option and for some people, they are committed enough to actually make it work. However, for the majority of people wanting to get into shape, the inspiration, competitiveness, and encouragement received from working out in a gym is the way to go. Although it will require a small investment, make the decision to find a gym that offers state-of-the-art equipment, qualified staff, and fun classes where you can enjoy working out. By taking care of your body through good health habits and fitness, you will live a happier, better, and longer life! About the author: Michael Fortomas is a teacher of Biology and a freelance journalist - writing about health, the environment and development - issues he cares deeply about."101 Ways to Get in Better Shape and Stay That Way!"! is a thoroughly researched free ecourse on tips for both health and fitness that will help you lose weight, discover ways to maintain a better healthy lifestyle, and be in the best shape of your life all the smart way! http://1source-body-health.com/

by: Scott White If You really want to gain size stop reading articles out of magazines and find a trainer that knows what they are doing. Eat organically, you are what you eat (if you give yourself a 59 cent hamburger you are giving your body 59 cent muscles that makes you look like garbage.) Eat According to your metabolic type, "the metabolic typing diet" Lift mainly in the 8-12 rep range Your tempos should range from 3-1-3 to 4-1-4 and no more You total time under tension for each lift should only last 60 sec or less (this is because you want to produce as much Testosterone and Growth Hormone. Don't lift longer than 45 min per workout, less at a higher intensity equals more. This would be different if you were on pro-hormones or juice, because of the recover time. You shouldn't be performing any cardio Lift according to your genetic makeup and your muscle fiber type if you tend to be more of an endurance athlete you will do better lifting a little higher reps, if you are more of a speed athlete you will do better lifting a little lower reps heavier weight. Supplements and other thi2024can help in achieving mass, as we all know what the pros use and most amateurs lifting in the gym. Though follow science it can do way more for you than just taking some pill. Mass is easy to gain when you lift correctly, don't waste years trying to reach your goal when you can invest in a trainer that can get you tons of results now. And if they don't get you results fire them immediately Words of wisdom work harder Less is more Scott White Personal Power Training www.personalpowertraining.net About the author: Scott White is a certified personal trainer and nutritionist located in Scottsdale, Arizona. For more information about nutrition and fitness, reach Scott at 480-628-1607 or swhite@personalpowertraining.net. www.personalpowetraining.net. www.traineru.com www.usfitnesstrainer.com www.azfitnesstrainers.com www.cafitnesstrainer.com

by: William Mackie Copyright 2024 William Mackie Fitness has evolved tremendously since the early days of round cement dumbbells and jump ropes. Now all the luxuries of home are provided for you in your workout experience, to help make it more convenient, enjoyable and have it feel less like, well, working out, as possible. Cardio machines now come equipped with numerous amenities, from personal televisions to fans. People now can seclude themselves from the rest of the world with head phones that connect to televisions as they workout. Strength equipment has also advanced with more user friendly resistance machines that provide every possible way in which to target a muscle. Yes, our society has defiantly advanced, at least in terms of the equipment we use. However, some how, even with all of our technological advances we are still more over weight and obese than ever. Many people sit and wonder to themselves how could it be that movie stars can obtain and maintain such fit and beautiful bodies? They have access to much of the same technological advances as the rest of us do in our fitness centers and home equipment. After all, is it not about how much you do and not what you do? This is far from the truth; movie stars, models, performers, their just like you and me. They have cravings, they get too tired to workout and they have access to similar equipment. So again, how is it that with their hectic schedules, being constantly bombarded with rich foods, and being only human, that they can look so good, all the time! The answer is that they have access to something most people do not, a great personal trainer! I know what people will be thinking when they read this, I can t afford a personal trainer or I don t have time to meet on a regular basis with someone. Online personal training is the solution to much of the nations health problems. Online personal training can provide people with the direction they need to help them reach their goals. They can do this with access to a certified personal trainer, but without the cost and time needed to acquire one. Online personal training is the New Era of the fitness industry and can get you where you need to be, on the fast track to a healthier more attractive body! Here s how it works. Participants obtain access to an online training website. From their, the participant selects the plan they prefer most (prices usually increase depending on the type of program selected). Once a program is selected, a simple questionnaire is required to be filled out to determine you current health status, preferences and future goals. You are then set up with you own login screen name and password that gives you access to your programs online. The trainer will send you your workout plan periodically through email and post it on your login access online. Participants can print out their workouts, which consist of a picture of each exercises start and finish positions, written directions on how to perform each exercise and the correct order to perform each one are all provided. How many sets and reps to perform are included as well. For more detailed explanation of an exercise, clients can even access their program online and watch a video of a model demonstrating each exercise start to finish properly. Another great advantage to online training is that you have constant access to a personal trainer via email or phone, to ask questions about your program or any general health and fitness inquiries. The benefits seem endless, depending on the program one chooses, nutritional components are also supplied in different degrees. The nutrition component is based on your goals and eating habits. A licensed nutritionist supplies you with a daily meal plan and grocery list in which to choose healthy options based on your goals and health needs. The best features of online training is that it is affordable, convenient and made specifically for you. You too can have the advantages of a personal trainer without the time commitment and cost. Online training truly is the New Era of Health and Fitness! About the author: William Mackie is a fitness expert with knowledge base in exercise science and a certification in personal training. For the technical edge on fitness and the attainment of your weight loss goals. For ways to reach your personal fitness goals faster you can subscribe to our popular newsletter at: http://www.upstarttrain.com/

by: Matt Russ You can make great strides in your sport performance in the weight room. Because strength training can break down a lot of muscle tissue I recommend weight work be done in the foundation or base period. This does not mean you will not continue to build strength throughout the season. Hill running, slow cadence cycling work outs, and resisted swim work outs are all forms of strength training that are specific to disciplines. Weight training should smoothly transition into strength training in your disciplines. As your season progresses, and your intensity increases, weight work can be detrimental to your more specific work outs and events. Your legs may need up to 72 hours to fully recover from a weight work out. This is a big block of the week to give up performance in other areas. Just like your training plan your strength plan will go through specific phases. Endurance athletes should not use body building plans that are focused on muscle mass gains. This can actually be counter productive for a distance athlete. Each phase will have a specific purpose such as acclimation, hypertrophy, muscular endurance and power. If you are weak on sprints and jumps, you may want to emphasize more power training. If you are weak on climbs, muscular endurance is a good focus. If you are generally weak, or new to strength training, I recommend a slightly longer period with the weights. Shorter distance athletes may want to emphasize more strength work for speed, while longer distance athletes, that are more slow twitch, will not need as much weight work. Listen to your body and avoid overreaching yourself with the weights. This is especially important in the very beginning of your plan. You may feel the need to push yourself, but you may also not be walking well the next day. This is due to micro trauma in the muscles or small muscle tears. These tears have to heal up before you get stronger, so take it easy. You may also find yourself more tired, and you may need more sleep during the initial acclimation period. Make sure you refuel after a strength work out just like you would any other. Core strength is crucial to protecting your back during lifting. I recommend using a variety of exercises to strengthen all core muscles every other day. Core strength also will help with your running, biking, and swimming ability. If your muscles are very sore, do not overstretch them. This may re-injure the micro trauma that occurred during training and slow the healing process. Light stretching and recovery work is recommended. I do not use a weight belt. These belts are for power lifter who wants to increase inter-abdominal pressure for max lifts. They may actually make your back weaker. Do not use a belt to exceed your limits. In fact you should be no where near this type of lifting. I like to perform my core strength at the end of my work out. Performing core exercises first may leave them too fatigued to properly support you. Choosing when to strength train is very important because it affects your other work outs. I usually try to strength train after a rest day early in the week. I make sure I do not have a critical or high stress work out in the next few days following my leg work out. Again, this is why weight work is best performed in the base or foundation period when there are not a lot of break through work outs. I generally only strength train my legs heavy one time per week. I may do a lighter session at the end of the week. Strength training and endurance training are like oil and water for the most part. They work well when separated, but do not mix. With a heavy foundation load I do not recommend strength training more than twice per week. You may negatively affect your other training, or more likely over reach yourself. These are general guidelines. I will not recommend specific work outs. I do recommend the core of your routine be compound or multi-joint exercises such as the squat, lunge, dead lift, step up, and leg press. The number one rule of strength training is switch up your routine. Your body will acclimate quickly to the same routine week after week, and growth will be retarded. Switch up your exercises each week. You may want to get with a certified strength trainer to learn advanced training techniques such as drop sets, compound sets, super sets, and other methods. Try to use a pedal width stance on your exercises and mimic the range of motion of running and cycling. One exercise I will caution you on is the leg extension. Most people use way to much weight on this exercise, which can put a lot of pressure under the knee cap. This may lead to cartilage damage. Leg extensions are a good exercise to warm up with. Use light to moderate weight and lots of reps. You may want to perform this exercise in the top 20 degrees range of motion. This helps strengthen your VMO or innermost quad which plays a key role in patella tracking. Finally, if you are unfamiliar with weight training and proper form I highly recommend you get with a certified athletic trainer. Exercises such as the squat, dead lift, and even leg press can easily injure you if performed incorrectly. I could write an entire book on how to perform these exercises, but if I am not standing next to you and watching your form, you could still be performing them incorrectly. I see and correct bad form from even experienced clients on a daily basis. Phase I- Acclimation 4-8 weeks Purpose: To gradually adjust your body to the stresses of strength training. During this phase you will use light weight and high reps. You may want to start of your first few weeks with very light weight or body weight. Make sure you perform your exercises slowly and controlled. Reps: 15-25 Weight: Light to Moderate Exercises: 3-5 Sets: 2-3 Rest between sets: 1-3 minutes generally allows full recovery Phase II Hypertrophy: 4-6 weeks Purpose: To recruit maximum amount of fibers and promote muscle growth and absolute strength. Make sure your first set is a light warm up set. You will want to "pyramid" or increase the weight on each set while lowering the reps. A typical rep scheme may look like this 12-10-8-6, or 12-10-8. This phase has a good potential for injury, so be careful and listen to your body. You can take your lifts to muscular failure during this period. I recommend a spotter. Don't be surprised if the first few weeks leave you very sore. Reps: 6-12 Weight: Moderate to Heavy Exercises: 3-6 Sets: 3-4 Rest between sets: 1-3 minutes generally allows full recovery Phase III Strength Endurance: 6-8 Weeks Purpose: To train the ability to sustain repeated hard efforts, similar to a steep climb. This phase will raise your lactate threshold and time to exhaustion. You want to use moderate weight and slow controlled motion. You can bring yourself to muscular failure but at a higher rep range. I recommend that you raise your rep range slightly as you progress. Reps: 15-30 Weight: Moderate Exercises: 3-5 Sets: 2-4 Rest between sets: 1-3 minutes generally allows full recovery Phase IV Power: 3-6 weeks Purpose: Power is force over time, or the ability to move the most resistance in the shortest time period. This is necessary for jumps and short sprints. Again, I recommend a trainer during this period because of the potential for injury, and the creative knowledge needed for power training. You will take each strength exercise and explode upwards. Be careful on the eccentric phase (lowering). Try to picture a spring that is slowly coiled until it is tensioned, then explodes. Go light, especially in the beginning. This does not mean you will not fatigue the muscles. I use a body weight for the first few weeks. Reps: 8-20 Weight: Light to Moderate Exercises: 4-6 Sets: 2-3 Rest between sets: 1-3 minutes generally allows full recovery You have to view strength training as a tool box. You have to decide which tools are right for you based on your body, and your event. I personally am a smaller person, slow twitch, and my goals are usually short events. This means more time in the weight room for me. If you are a marathoner, you will need less strength work and less weight. If you are a large muscled person, who has good short distance speed, yet you are training for an IM event, I would focus less on hypertrophy and more on strength endurance for climbing. About the Author Matt Russ has coached and trained athletes around the country and internationally. He currently holds licenses by USAT, USATF, and is an Expert level USAC coach. Matt has coached athletes for CTS (Carmichael Training Systems), is an Ultrafit Associate. Visit www.thesportfactory.com for more information.

by: Greg Ryan - Fitness Expert Some of you will not like what I have to say, even though it is the truth. And that may be where the problem of American's health problems lies. No one wants to give you the truth. My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk with no sugar coating it. You want quick fixes to your health problem that has taken years to develop. You get it by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems. I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people's problems with weight come down to one thing: it's a matter of choice! My approach with people is, either you pay a price now or you will pay a bigger price down the road. I am really tired of dancing around and trying to pat people on the back and say, "It's OK you can do it." When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road. If you are on the fence of whether or not to start an exercise and weight loss plan, I suggest you either become hot or cold. None of this luke warm stuff. You, America is on the verge of a health crisis. The longer you wait the more of chance you have of having a disease. You also have a matter of choice on all these gimmicks out there. Don't waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky. Here are the keys to weight loss: Determine HOW you are motivated Determine the REASONS behind the unwanted behaviors. Develop a great support system Eat for fuel not for taste Keep being active. Here is a portion of one of my e books at www.resolutions.bz I didn't have much time to pack my bags that day; matter of fact, I'm still wearing the same clothes I put on that morning. I met all three of them on the way up here. They said they would hitch a ride, but they were not sure they would be welcome where I was going. I thought it was unusual to learn how much they knew about me. Did I meet them at some restaurant my family and I went to? Did I see them at the doctor's office? I know, maybe it was at a bunko party or the golf course? I just couldn't put my finger on how I knew them until today. It's pretty nice here though--peaceful, always something to do, good conversation. However, I sure miss my family. I wish I didn't have to leave them soon, but how would I have known? The three of them said they warned me time and time again. How? When? Where? I wondered. I thought I read all the right books and talked to the right people. I even participated at times. Lazy was probably the one I got along with the best during that short time we spent together. He was the only transparent one of the three. Others might have thought if they saw us together we were twins. We were so much alike. The other two were much more reserved and timid. Don't let those guys fool you. I learned quickly they were stubborn old boys with rough edges--two of the biggest know-it-alls I had ever met. They called themselves Denial and Pride. And if you ever met them, I think you would agree they were named correctly. As I crossed the line, I will never forget what they said to me as we raised our hands to each other and waved goodbye, "If only you had known." DON'T LET THIS BE YOU! START TODAY! LET ME HELP YOU! More information on how to lose weight for good can be found at my website. About the Author Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Body building champion, public speaker and personal trainer to the stars. He is a best selling author of the Changing from the INSIDE OUT through real behavior change, smart eating and effective exercising. Start getting in better shape today! For FREE MINI COURES click here www.resolutions.bz

by: Dr. Robert Osgoodby I am excited writing this month's newsletter! The information covered in our February issue will show you how you can burn up to three times as much fat, every exercise session, without the use of drugs, steroids, or stimulants. This is a "trick of the trade" of the body building industry that helped me lose 65 lbs. in 84 days, and place as a top finalist in a worldwide body transformation contest. WARNING!! If you are Hypoglycemic, Diabetic, or have serious health problems, do not incorporate this into your workout program. Always seek the advice of a Medical Doctor before starting any diet or exercise program. Now that our disclaimer is etched in cyber stone, let's get started. Meal timing is extremely important for rapid weight loss. Depending upon your height/weight body ratio, (will get into this in more detail in future issues) you should be eating between three to five small meals a day, spread 3 to 4 hours apart. This fuels the fire, and keeps your metabolism high. If you have a normal sleep schedule, (ex. 11:00PM - 6:00AM) you want your last meal to be no later than 7:00PM. When you wake up at 6:00AM, it has been 11 hours since your last meal, and you have an empty stomach with a minimal carbohydrate reserve. If at all possible, exercise before you eat your first meal. If you eat before exercising, your body will burn off your carb reserve first, before attacking the fat pad. You can actually burn up to three times as much fat per session by exercising on an empty stomach. We realize everyone does not have a normal sleep schedule, or the ability to exercise first thing in the morning. Adjust this principle to your individual schedule. If you can not exercise until 7:00PM, eat lunch no later than 2:00PM, do your exercise, and eat dinner after you finish. If you suffer with Hypoglycemia, Diabetes, or any other health condition that affects your blood sugar, do not incorporate this into your program. Exercise lowers your blood sugar level. If you have been diagnosed with any of these health problems, make sure you eat before exercising and keep a piece of fruit with you in case of an emergency. If you start to become dizzy, feel faint, nauseous, or weak during exercise - immediately STOP. If you feel like you are going to faint, sit down and place your head between your knees. Eating a piece of fruit will usually help alleviate these symptoms. Bob practices what he preaches. Stop by his web site at http://www.adv-marketing.com to see his before and after pictures. To subscribe to his monthly Newsletter, simply send a blank E-mail to: bestbody-subscribe@topica.com

by: Greg Ryan - High Profile Fitness Expert Today you have a good chance of getting diabetes or becoming obese or both. And if you do, then chances are you will be in for a long life filled with pain, discomfort and little quality in your life. However, it does not have to come to that. Hi, my name is Greg Ryan. I am a high profile fitness expert. With thousands of weight loss success stories under my belt, I am here to encourage you to start exercising to lower your body fat levels. If you are reading this, you already know you have a problem. You just need to know how to fix it and where to go for help. How do you fix obesity? First, obesity means, your total body weight is at least thirty percent fat. When this happens, everything starts shutting down. Two things must occur in order for this not to get worse; lose fat and gain muscle. Lose Fat: Through exercise and eating better. Gain Muscle: Through weight training and weight bearing cardiovascular exercising. One muscle cell burns off seven times the amount of one fat cell. So do your math. The more muscle tissue you have the more calories you will burn, even by just sitting. There is no easy way around this, you are going to have to get off your butt, or there is a good chance of something bad happening to you and your health. Incorporating, diet, exercise and movement in your life is really your only healthy choice. Do you need some help? If so, that's ok. There are those here like myself that really care about you and are not out to make a quick buck with some pie in the sky pill. While my approach to weight loss is the road less traveled in is the one that will most likely get you to your destination. America has an obesity and diabetes crisis because of your approach to it, not the numbers they supply on your charts. Here are five points to remember: Determine HOW you are motivated Determine the REASONS behind the unwanted behaviors. Develop a great support system Eat for fuel not for taste Keep being active. I truly am asking you and almost begging you to follow these points. If you don't you are really asking for trouble soon down the road. I will help you if you let me. Let me prove it to you. About the Author Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Body building champion, public speaker and personal trainer to the stars. He is a best selling author of the Changing from the INSIDE OUT through real behavior change, smart eating and effective exercising. Start getting in better shape today! For FREE MINI COURES click here www.resolutions.bz