OK, you know from recent blogs, I try just about any new supplement/weightloss pill that comes across the pike, that has decent user reviews of course, say at least 3 out of 5 stars. I'm the type of person that takes company sales hype with a grain of salt and usually go into it with the mindset that I'm going to try it myself and expose the snake-oil sales reps. I've literally wasted 100's if not 1000's of dollars on useless pills and potions, only finding a select few, so far, that I would actually buy again. I want to tell you ahead of time that I'm not affilliated with this company I'm about to recommend, nor am I a distributor. I started this blog to relay useful information to real, no nonscense, everyday people like myself. So here's how I ran across this company.
My wife was invited to a house party with some ladies she attends church with to try this "new" miracle fat reducing product. It was said to be able to produce noticable results, via a patch on the mid section in only 45 minutes. OK, total BS, was my first thought. It's a wrap that gets rid of water weight temporarily, theres millions of them out there. Anyways, she comes home, excited of course that she lost 1 1/2 inches from her waistline, so I'm like, alright give it a day or two, it's coming back. Well, over the next 3 days, she actually lost another 1/2 inch. That was almost two months ago. It's still gone. Alright, now I'm intrigued. The company is out of Canada, called simply, "IT WORKS". I immediately started researching their complete product line, which I thought was impressive, because they focus on "all natural" ingredients, which is a major plus in my book. Right now, I'm trying to just maintain, my weight, stay focused in the gym and keep my energy levels up, so I had my wife contact this lady from the party, who is a distributor and order me the supplements called, "New You" a natural growth hormone stimulator, we all know the the benefits of that; more restful sleep, more endurance, better memory, etc. Then "Greens" a citrus-tasting green powder that you mix with water and it provides 8 servings of vegetables/fruits in one little 1/2 teaspoon. All the green veggies are packed full of antioxidants you know, cancer fighters, immunity boosters. Then lastly, "It's Vital" an advanced type multi vitamin is the only way I know to explain it.
The Results
I've been on all of these supplements for 3 weeks and so far I'm blown away! I've never, repeat, never, taken anything like this. I'm honestly sleeping better, 7-8 hours deep sleep. I've never been able to sleep more than 5 hours straight since my 20's. I'm waking rested, with more energy. I can work out harder and longer. All my lifts have went up at least 20 lbs. I look more cut up than I did before, especially abs. The bathroom visits are more regular, sorry, I know its gross but it is helpful. People have actually been asking what I've put on my face to look younger. What? Did I mention that I lost 10 lbs, without eating any less? I'm sold. I will continue to try more of these supplements when I finish these. Out of 5 stars, I rate what I have tried so far 5 stars.
I recommend to research these products at the very least. Here's the sight we order from: http://athinnerwaist.itworks.net/
What is your bodyfat percentage?
Send me your stats:
-body weight
-measurements(wrists, waist at navel, hips, forearms)
-male or female?
I will figure your bodyfat percentage for you, for free of course!
-body weight
-measurements(wrists, waist at navel, hips, forearms)
-male or female?
I will figure your bodyfat percentage for you, for free of course!
Sore Muscles? Aid, advice, prevention...
Why Do Your Muscles Become Sore?
Whenever you engage in an unusual level of physical activity, whether lifting weights, going for a jog, or simply moving a heavy piece of furniture you create microscopic tears in your muscle tissue. Don’t worry, this is normal, then your body rebuilds the damaged muscle it grows back bigger and stronger. This is the same mechanism that athletes and bodybuilders use to become faster, bigger and stronger. As a general rule, the more you exert yourself, the more microscopic tears you create, and the more soreness you feel later on as the muscles are being repaired by your body. The soreness itself is a result of both the damage to the muscles, and chemical waste products produced by the muscles during use called lactic acid.
Different Types of Muscle Soreness
If you have sore muscles and are wondering what to do, the first thing you should do is determine the cause of the soreness. Is it normal post-workout soreness or does it feel much worse than that?
Normal, Post-Workout Muscle Soreness
People who work out on a regular basis will probably describe this type of muscle pain as good. Many even enjoy it as a sign that they’ve pushed themselves hard enough to see a benefit from their exercise. Normal muscle soreness manifests itself as a dull but localized pain in the worked muscles that doesn’t limit range of motion but may be accompanied by tightness and temporary loss of strength. It can appear right after your workout, or several hours after your workout (Delayed Onset Muscle Soreness).
Treatment
You can reduce some of the discomfort by stretching the sore muscles often to keep them from tightening up along with light cardio training to get the blood and lymphatic systems moving (to assist flushing of remaining waste products like lactic acid). Products such as ibuprophen can help relieve the pain, but it has been argued that they may also limit muscle gain.
Strained or Overexerted Muscle Soreness
This happens when you push too hard, too fast and is most common in people who are just beginning a workout program and overdo it on the first few trips to the gym. The symptoms are the same as in normal, post-workout soreness but with the addition of tenderness in the area of the strained muscle and painful tightness which may limit your range of motion.
Treatment
If the pain is severe, see your doctor. If it’s tolerable, try not to use the muscle and each day you should notice an increased range of non-painful motion. Stretching may help depending on the extent of the strain. If the soreness turns into pain as you stretch, stop and just give that muscle some time to heal. Anti inflammatory medication such as ibuprophen can lessen the immediate pain, but may arguably lessen your muscle gain.
Pulled or Torn Muscles
This usually happens because a muscle was not fully prepared for exertion or incapable of handling the demanded exertion and is exactly what the title implies. Depending on the amount of overexertion, a muscle can be partially or completely torn. A small tear will result in a sharp pain in the effected muscle followed by a similar pain whenever the muscle is called into use. Severe strains cause swelling as blood pools around the injured muscle to protect it and provide some damage control. A larger, or complete tear will be extremely painful and may result in an inability to use the muscle at all.
Treatment
If you suspect a severely strained or torn muscle, stop exercising, ice the area, and go and see your physician immediately. Continued use of the damaged muscle will only increase the damage and extend healing time. Do NOT apply heat as this will increase the blood flow and swelling, if the area does begin to swell, wrap it snugly with an ACE bandage and keep it elevated until your doctor can examine it.
Preventing Sore Muscles
If you work out, you’re going to experience muscle soreness... if you did it right. You can however, reduce your chances of strains, pulls and tears.
Here's some very helpful advice:
-Gently stretch each muscle group for at least 60 seconds before and after your workouts
-Begin and end every workout with a light load.
-If you’re about to run, start with fast walking.
-If you’re about to lift weights, do a couple of light sets.
-Hydrate. Drink lots of water.
-If weight training, stretch the targeted muscles between sets.
-Finish every workout with 10-15 minutes of light cardio. This gets the blood and lymphatic system flowing and will help eliminate waste products built up from the workout
-Get a massage
-Ice the worked muscle group immediately after especially hard workouts.
Whenever you engage in an unusual level of physical activity, whether lifting weights, going for a jog, or simply moving a heavy piece of furniture you create microscopic tears in your muscle tissue. Don’t worry, this is normal, then your body rebuilds the damaged muscle it grows back bigger and stronger. This is the same mechanism that athletes and bodybuilders use to become faster, bigger and stronger. As a general rule, the more you exert yourself, the more microscopic tears you create, and the more soreness you feel later on as the muscles are being repaired by your body. The soreness itself is a result of both the damage to the muscles, and chemical waste products produced by the muscles during use called lactic acid.
Different Types of Muscle Soreness
If you have sore muscles and are wondering what to do, the first thing you should do is determine the cause of the soreness. Is it normal post-workout soreness or does it feel much worse than that?
Normal, Post-Workout Muscle Soreness
People who work out on a regular basis will probably describe this type of muscle pain as good. Many even enjoy it as a sign that they’ve pushed themselves hard enough to see a benefit from their exercise. Normal muscle soreness manifests itself as a dull but localized pain in the worked muscles that doesn’t limit range of motion but may be accompanied by tightness and temporary loss of strength. It can appear right after your workout, or several hours after your workout (Delayed Onset Muscle Soreness).
Treatment
You can reduce some of the discomfort by stretching the sore muscles often to keep them from tightening up along with light cardio training to get the blood and lymphatic systems moving (to assist flushing of remaining waste products like lactic acid). Products such as ibuprophen can help relieve the pain, but it has been argued that they may also limit muscle gain.
Strained or Overexerted Muscle Soreness
This happens when you push too hard, too fast and is most common in people who are just beginning a workout program and overdo it on the first few trips to the gym. The symptoms are the same as in normal, post-workout soreness but with the addition of tenderness in the area of the strained muscle and painful tightness which may limit your range of motion.
Treatment
If the pain is severe, see your doctor. If it’s tolerable, try not to use the muscle and each day you should notice an increased range of non-painful motion. Stretching may help depending on the extent of the strain. If the soreness turns into pain as you stretch, stop and just give that muscle some time to heal. Anti inflammatory medication such as ibuprophen can lessen the immediate pain, but may arguably lessen your muscle gain.
Pulled or Torn Muscles
This usually happens because a muscle was not fully prepared for exertion or incapable of handling the demanded exertion and is exactly what the title implies. Depending on the amount of overexertion, a muscle can be partially or completely torn. A small tear will result in a sharp pain in the effected muscle followed by a similar pain whenever the muscle is called into use. Severe strains cause swelling as blood pools around the injured muscle to protect it and provide some damage control. A larger, or complete tear will be extremely painful and may result in an inability to use the muscle at all.
Treatment
If you suspect a severely strained or torn muscle, stop exercising, ice the area, and go and see your physician immediately. Continued use of the damaged muscle will only increase the damage and extend healing time. Do NOT apply heat as this will increase the blood flow and swelling, if the area does begin to swell, wrap it snugly with an ACE bandage and keep it elevated until your doctor can examine it.
Preventing Sore Muscles
If you work out, you’re going to experience muscle soreness... if you did it right. You can however, reduce your chances of strains, pulls and tears.
Here's some very helpful advice:
-Gently stretch each muscle group for at least 60 seconds before and after your workouts
-Begin and end every workout with a light load.
-If you’re about to run, start with fast walking.
-If you’re about to lift weights, do a couple of light sets.
-Hydrate. Drink lots of water.
-If weight training, stretch the targeted muscles between sets.
-Finish every workout with 10-15 minutes of light cardio. This gets the blood and lymphatic system flowing and will help eliminate waste products built up from the workout
-Get a massage
-Ice the worked muscle group immediately after especially hard workouts.
Xenadrine Review
Xenadrine
6 Week Fat Loss Review
Xenadrine is now the most popular weight-loss product currently available, it is also may be one of the most effective.
This fact is supported by a clinical trial that has documented Xenadrine's phenomenal fat-burning/muscle sparing effects. In a double-blind study conducted by a leading independent clinical testing laboratory, Xenadrine was shown to promote an extraordinary 17 times greater reduction of bodyfat percentage than an identical group of subjects who used a placebo.
No other product of its kind has ever been clinically shown to yield such remarkable fat-loss results. Xenadrine also helped test subjects preserve their lean muscle mass while achieving this remarkable weight-loss. Xenadrine is the first and only thermogenic diet product that has been clinically proven through a double-blind placebo controlled study to stimulate rapid and dramatic fat-loss while sparing lean muscle.
The results of this clinical study were so impressive, they were accepted for presentation at the annual scientific conference of the North American Association For The Study of Obesity and for publication in the prestigious scientific journal Obesity Research. Never before has a natural dietary supplement been found to stimulate fat-loss at this extraordinary level.
Xenadrine works...we now know that. But what's the best way to use the product to accelerate fat loss over the next few weeks? Many people have had great success and minimized side-effects by implementing the following:
6- Week Xenadrine fatloss cycle
WEEK 1: Take 1 capsule in the morning and 1 capsule in the mid-afternoon.
WEEK 2: Take 2 capsules in the morning and 1 capsule in the mid-afternoon.
WEEK 3: Take 2 capsules in the morning and 2 capsules in the mid-afternoon.
WEEK 4: Take 2 capsules in the morning and 2 capsules in the mid-afternoon.
WEEK 5: Take 2 capsules in the morning and 2 capsules in the mid-afternoon.
WEEK 6: Take 1 capsule in the morning and 1 capsule in the mid-afternoon.
Note: For best results, always take one of your doses 30 minutes prior to exercise if possible.
Because it is tapered, the Xenadrine Program allows your body to adjust to the initial intake of the supplements and then to gradually ease your system off the fat-burning cycle.
If looking for a quick and effective way to burn off some excess fat, I'd say give the Xenadrine six-week program a shot and see if it works for you.
*Obvious Warning: Consult your healthcare professional before starting any supplement program.
6 Week Fat Loss Review
Xenadrine is now the most popular weight-loss product currently available, it is also may be one of the most effective.
This fact is supported by a clinical trial that has documented Xenadrine's phenomenal fat-burning/muscle sparing effects. In a double-blind study conducted by a leading independent clinical testing laboratory, Xenadrine was shown to promote an extraordinary 17 times greater reduction of bodyfat percentage than an identical group of subjects who used a placebo.
No other product of its kind has ever been clinically shown to yield such remarkable fat-loss results. Xenadrine also helped test subjects preserve their lean muscle mass while achieving this remarkable weight-loss. Xenadrine is the first and only thermogenic diet product that has been clinically proven through a double-blind placebo controlled study to stimulate rapid and dramatic fat-loss while sparing lean muscle.
The results of this clinical study were so impressive, they were accepted for presentation at the annual scientific conference of the North American Association For The Study of Obesity and for publication in the prestigious scientific journal Obesity Research. Never before has a natural dietary supplement been found to stimulate fat-loss at this extraordinary level.
Xenadrine works...we now know that. But what's the best way to use the product to accelerate fat loss over the next few weeks? Many people have had great success and minimized side-effects by implementing the following:
6- Week Xenadrine fatloss cycle
WEEK 1: Take 1 capsule in the morning and 1 capsule in the mid-afternoon.
WEEK 2: Take 2 capsules in the morning and 1 capsule in the mid-afternoon.
WEEK 3: Take 2 capsules in the morning and 2 capsules in the mid-afternoon.
WEEK 4: Take 2 capsules in the morning and 2 capsules in the mid-afternoon.
WEEK 5: Take 2 capsules in the morning and 2 capsules in the mid-afternoon.
WEEK 6: Take 1 capsule in the morning and 1 capsule in the mid-afternoon.
Note: For best results, always take one of your doses 30 minutes prior to exercise if possible.
Because it is tapered, the Xenadrine Program allows your body to adjust to the initial intake of the supplements and then to gradually ease your system off the fat-burning cycle.
If looking for a quick and effective way to burn off some excess fat, I'd say give the Xenadrine six-week program a shot and see if it works for you.
*Obvious Warning: Consult your healthcare professional before starting any supplement program.
HGH - Natural Human Growth Hormone Review
GETTING LEAN AND STRONG WITH NATURAL HGH
Oral growth hormone stimulators continue to gain popularity among people looking to get
lean, maintain muscle and reduce overall body fat. These natural products continue to be among the hottest supplements on the market.
HGH precursors are being used to ward off many of the undesirable effects of the aging process.
Here’s quick glimpse into what we know about Human Growth Hormone (HGH) and these natural HGH elevating supplements.
In addition to playing a role in our actual growth during our developing years, HGH also plays an important part in our metabolism as adults.
It’s likely that the decline of growth hormone levels in our body as we age is closely connected with many of the physical manifestations of getting old: hair loss or graying, wrinkling of the skin, loss of energy and increased fatigue, increase in body fat stores and loss of muscle mass, decreased sexual function, onset of certain diseases, etc.
Clinical Research clearly suggests that restoring levels of HGH in the body has numerous positive outcomes for both men and women. These likely include:
* overall decrease in body fat
* an increase in lean muscle mass
* restoration of hair loss and color
* decrease in LDL, the bad cholesterol
* increase in HDL, good cholesterol
* enhanced sexual function
* increased energy
* enhanced immune function
* thickening of skin
* improved sleep patterns
* mood elevation
These positive results are well-documented by the scientific literature:"Diminished secretion of growth hormone is responsible in part for the decrease oflean body mass, the expansion of adipose-tissue mass, and the thinning of the skin that occurs in old age." (New England Journal of Medicine, 1990; 323:1-6).
The same study found that administering GH resulted in a 8.8% increase in lean body mass (muscle) and a 14.2% decrease in adipose-tissue mass (fat) in the test subjects.
Natural hormone releasing supplements PRO HGH and Promino AM/PM two of the most popular, are most often taken orally in the form of effervescent tablets or powders. It’s believed that the effervescent nature of the product allows for more rapid and effective absorption. Once absorbed, these supplements act to stimulate the body to release GH and produce IGF-1.The early clinical evidence suggests that supplements which promote the release of the body’s own natural GH are safe with no known side-effects. This, of course, is one of the major advantages that these supplements have over the more costly and potentially dangerous use of prescription HGH injections.It’s theorized that these supplement may aid individuals in developing andmaintaining lean muscle mass, promoting fat loss, tightening skin, and fighting the effects of the aging process in general.
Oral growth hormone stimulators continue to gain popularity among people looking to get
lean, maintain muscle and reduce overall body fat. These natural products continue to be among the hottest supplements on the market.
HGH precursors are being used to ward off many of the undesirable effects of the aging process.
Here’s quick glimpse into what we know about Human Growth Hormone (HGH) and these natural HGH elevating supplements.
In addition to playing a role in our actual growth during our developing years, HGH also plays an important part in our metabolism as adults.
It’s likely that the decline of growth hormone levels in our body as we age is closely connected with many of the physical manifestations of getting old: hair loss or graying, wrinkling of the skin, loss of energy and increased fatigue, increase in body fat stores and loss of muscle mass, decreased sexual function, onset of certain diseases, etc.
Clinical Research clearly suggests that restoring levels of HGH in the body has numerous positive outcomes for both men and women. These likely include:
* overall decrease in body fat
* an increase in lean muscle mass
* restoration of hair loss and color
* decrease in LDL, the bad cholesterol
* increase in HDL, good cholesterol
* enhanced sexual function
* increased energy
* enhanced immune function
* thickening of skin
* improved sleep patterns
* mood elevation
These positive results are well-documented by the scientific literature:"Diminished secretion of growth hormone is responsible in part for the decrease oflean body mass, the expansion of adipose-tissue mass, and the thinning of the skin that occurs in old age." (New England Journal of Medicine, 1990; 323:1-6).
The same study found that administering GH resulted in a 8.8% increase in lean body mass (muscle) and a 14.2% decrease in adipose-tissue mass (fat) in the test subjects.
Natural hormone releasing supplements PRO HGH and Promino AM/PM two of the most popular, are most often taken orally in the form of effervescent tablets or powders. It’s believed that the effervescent nature of the product allows for more rapid and effective absorption. Once absorbed, these supplements act to stimulate the body to release GH and produce IGF-1.The early clinical evidence suggests that supplements which promote the release of the body’s own natural GH are safe with no known side-effects. This, of course, is one of the major advantages that these supplements have over the more costly and potentially dangerous use of prescription HGH injections.It’s theorized that these supplement may aid individuals in developing andmaintaining lean muscle mass, promoting fat loss, tightening skin, and fighting the effects of the aging process in general.
Intelligent Weight Loss - Dieting
Intelligent Weight Loss is as Simple as 1, 2, 3 1. Focus your meals around lean sources of protein such as: white chicken and turkey meat, lean cuts of beef, egg
whites, tuna and other fish, etc.
2. Don't be afraid of all fats. We've been brainwashed into thinking that all forms of fat in the diet are unhealthy and can lead to excess bodyfat. This simply isn't true. In fact, your body needs fat in order to burn fat, otherwise it will shift into preservation mode and attempt to maintain existing fat stores. It's true that you should watch your intake of saturated fat, but taking in so-called 'good' fats (ie: those found in nuts, olive oil, flax seed, fish oils, etc.) can have a very positive
effect on weightloss and overall health.
3. Move your carbohydrate intake away from foods that spike a high insulin response in the body to foods that offer more quality fuel for long-lasting energy. To simplify, try to limit your intake of processed carbs like breads, pastas, refined sugar products, etc.; instead, eat more unprocessed carbs like fruits and vegetables. If it comes in a box (crackers, cereal, pasta, cookies), forget it or at least only eat it in moderation. In fact, if there's one thing you can do that will have a significant, positive, and lasting effect on your health and bodyfat percentages, it's shifting your carbohydrate intake away from processed foods and towards natural fruits and vegetables.
whites, tuna and other fish, etc.
2. Don't be afraid of all fats. We've been brainwashed into thinking that all forms of fat in the diet are unhealthy and can lead to excess bodyfat. This simply isn't true. In fact, your body needs fat in order to burn fat, otherwise it will shift into preservation mode and attempt to maintain existing fat stores. It's true that you should watch your intake of saturated fat, but taking in so-called 'good' fats (ie: those found in nuts, olive oil, flax seed, fish oils, etc.) can have a very positive
effect on weightloss and overall health.
3. Move your carbohydrate intake away from foods that spike a high insulin response in the body to foods that offer more quality fuel for long-lasting energy. To simplify, try to limit your intake of processed carbs like breads, pastas, refined sugar products, etc.; instead, eat more unprocessed carbs like fruits and vegetables. If it comes in a box (crackers, cereal, pasta, cookies), forget it or at least only eat it in moderation. In fact, if there's one thing you can do that will have a significant, positive, and lasting effect on your health and bodyfat percentages, it's shifting your carbohydrate intake away from processed foods and towards natural fruits and vegetables.
Achieving Muscular Fitness Part 1
Some important facts to consider while designing a personal fitness and realistic muscle-building program. Everyone is different. What works for your friend may not work for you. Try different movements and adjust your methods to suit your own body type and goals. Not everyone wants to bench press 400lbs. Some people never will be able to, no matter what, but it's ok. Taking the first step into a fitness program and sticking with it is ALL that matters. The strength, the tone, the weightloss will come, I promise you. IF you refuse to quit.
Applying the Principles of Training for Muscular Fitness
Frequency:
Muscular strength: every other day (2-4 times per week)
Muscular endurance: every other day (3 days per week)
Intensity:
Muscular strength: High resistance – heavier weights
Muscular endurance: Low resistance – light weights
Time:
Muscular strength: 8-12 repetitions
Muscular endurance: 12-20 repetitions
Type:
Muscular strength and endurance: resistance type activity (free weights and weight machines)
Note: Exercises such as curl ups, crunches, pushups, pull-ups (no weights) can be performed daily.
Weight training helps you maintain strong bones and muscle as you age. It is a great way to improve your self image, help control your weight and enhance your performance in sports and other activities. Weight training is a lifetime activity – don’t ever stop.
*To develop muscular strength use heavy weights and low repetitions.
*To develop muscular endurance use light weights and high repetitions.
The three different methods of exercising your muscles:
1-isometric- exercise performed by the exertion of effort against a resistance that strengthens and tones the muscle without changing the length of the muscle fibers.
2-isotonic- of or involving muscular contraction in which the muscle remains under relatively constant tension while its length changes.
3-isokinetic- pertaining to the force of a human muscle that is applied during constant velocity of motion.
A variety of exercises can be performed with and without special equipment to develop muscular strength and endurance. Exam. P90X, kickboxing, jogging, fast walking, obstacle course, cross training, etc.
It is very important to follow safety precautions while weight training:
-warming up properly.
-starting at low weights.
-using correct body mechanics.
-breathe regularly, don't hold your breath.
-have a spotter present to help you lift safely, especially while using free weights.
*Never sacrifice correct technique while trying to lift heavy weights. If you can't perform the motion correctly, reduce the weight.
Note for MEN only: Why on earth would you ever need to use the inner and outer thigh machine in the gym? I see this all the time. It's as comical as it is pathetic. Sorry, I had to get that off my chest.
Applying the Principles of Training for Muscular Fitness
Frequency:
Muscular strength: every other day (2-4 times per week)
Muscular endurance: every other day (3 days per week)
Intensity:
Muscular strength: High resistance – heavier weights
Muscular endurance: Low resistance – light weights
Time:
Muscular strength: 8-12 repetitions
Muscular endurance: 12-20 repetitions
Type:
Muscular strength and endurance: resistance type activity (free weights and weight machines)
Note: Exercises such as curl ups, crunches, pushups, pull-ups (no weights) can be performed daily.
Weight training helps you maintain strong bones and muscle as you age. It is a great way to improve your self image, help control your weight and enhance your performance in sports and other activities. Weight training is a lifetime activity – don’t ever stop.
*To develop muscular strength use heavy weights and low repetitions.
*To develop muscular endurance use light weights and high repetitions.
The three different methods of exercising your muscles:
1-isometric- exercise performed by the exertion of effort against a resistance that strengthens and tones the muscle without changing the length of the muscle fibers.
2-isotonic- of or involving muscular contraction in which the muscle remains under relatively constant tension while its length changes.
3-isokinetic- pertaining to the force of a human muscle that is applied during constant velocity of motion.
A variety of exercises can be performed with and without special equipment to develop muscular strength and endurance. Exam. P90X, kickboxing, jogging, fast walking, obstacle course, cross training, etc.
It is very important to follow safety precautions while weight training:
-warming up properly.
-starting at low weights.
-using correct body mechanics.
-breathe regularly, don't hold your breath.
-have a spotter present to help you lift safely, especially while using free weights.
*Never sacrifice correct technique while trying to lift heavy weights. If you can't perform the motion correctly, reduce the weight.
Note for MEN only: Why on earth would you ever need to use the inner and outer thigh machine in the gym? I see this all the time. It's as comical as it is pathetic. Sorry, I had to get that off my chest.
SUPER Weightloss Foods You Should Know About.
Many foods, deemed as "fattening" in the past have now actually been proven to be just the opposite. SUPER foods even? Nutrients in the foods listed below have been proven to promote weightloss and retain muscle. Some of these will surprise you.
Steak
Beef may have a bit of a bad rep, but eating lean cuts may help you shed pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but less beef. The protein in steak helps you retain muscle mass during weight loss.
Eggs
Yes, yolks and all. They won't harm your heart and they help you trim inches. Eggs are an excellent source of protein and very filling, so you will actually eat less later in the day.
Kale
One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a good portion of iron and calcium. Spinach, is a milder-tasting option, with basically the same effect.
Oats
Unlike many other carbohydrates, oats, even instant, digest slowly, so they have little impact on your blood sugar. All oats are healthful, but the cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams of fiber per serving.
Lentils
Lentils are a proven belly flattener. They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the ab area.
Goji berries
These berries have a hunger-curbing edge over other fruits: 18 amino acids, which make them an excellent source of protein. They also have more beta-carotene than carrots. Only 35 calories per tablespoon.
Wild salmon
Good fish fats keep your heart healthy and shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity, which helps build muscle and decrease fat. We all know by now, if you've been paying attention... the more muscle you have, the more calories you burn.
Apples
An apple a day can keep weight gain at bay, says a study from Penn State University at University Park. Apples are high in fiber, 4 to 5 grams each, which makes them filling. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."
Buckwheat pasta
Buckwheat is high in fiber and, unlike most carbs, contains protein.
Blueberries
All berries are good for you, but the blue ones have the highest antioxidant level of all commonly eaten fruit, according to research from the USDA. They also have 3.6 grams of fiber per cup.
Almond butter
Adding this may lower bread's glycemic index (the measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate the slice only.
Pomegranates
The juice gets all the hype but pomegranate seeds deserve attention too. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.
Cayenne Peppers
Another reason to spice up your meals, you'll speed up your metabolism. A compound in chilli peppers called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for up to 20 minutes after you eat them. Do a google search on "cayenne pepper benefits" and I promise you'll be supplementing your diet with this today!
Yogurt
Dietitians often refer to plain yogurt as "the perfect food". With its trifecta of carbs, protein and fat, it wards off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt. Makes one want some yogurt, right?
Sardines
I know, it's an aquired taste but they are high in protein and omega-3s, and help the body maintain muscle. They're also low in mercury and high in calcium, making them a good choice for pregnant women. If the flavor is just more than you can take, try soaking them in milk for about an hour, it will remove the fishy after taste.
Parmesan
Ditch the plastic-tasting lowfat cheese and pick up the good stuff. A study in The American Journal of Clinical Nutrition finds that women especially, who had only one serving of whole milk or cheese daily were less likely to gain weight over time. Lowfat-dairy consumers did not experience the same benefit, in case you wandered. Whole dairy foods have more conjugated linoleic acid, CLA, which helps your body burn fat more efficiantly.
Avocado
This food has heart-healthy monounsaturated fat (the good fat) and it helps give you that full feeling.
Olive oil
Like avocados, olive oil has healthy fat that tames your appetite. It's also been proven to have anti-inflammatory properties. Chronic inflammation in the body has been linked to metabolic syndrome.
Steak
Beef may have a bit of a bad rep, but eating lean cuts may help you shed pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but less beef. The protein in steak helps you retain muscle mass during weight loss.
Eggs
Yes, yolks and all. They won't harm your heart and they help you trim inches. Eggs are an excellent source of protein and very filling, so you will actually eat less later in the day.
Kale
One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a good portion of iron and calcium. Spinach, is a milder-tasting option, with basically the same effect.
Oats
Unlike many other carbohydrates, oats, even instant, digest slowly, so they have little impact on your blood sugar. All oats are healthful, but the cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams of fiber per serving.
Lentils
Lentils are a proven belly flattener. They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the ab area.
Goji berries
These berries have a hunger-curbing edge over other fruits: 18 amino acids, which make them an excellent source of protein. They also have more beta-carotene than carrots. Only 35 calories per tablespoon.
Wild salmon
Good fish fats keep your heart healthy and shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity, which helps build muscle and decrease fat. We all know by now, if you've been paying attention... the more muscle you have, the more calories you burn.
Apples
An apple a day can keep weight gain at bay, says a study from Penn State University at University Park. Apples are high in fiber, 4 to 5 grams each, which makes them filling. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."
Buckwheat pasta
Buckwheat is high in fiber and, unlike most carbs, contains protein.
Blueberries
All berries are good for you, but the blue ones have the highest antioxidant level of all commonly eaten fruit, according to research from the USDA. They also have 3.6 grams of fiber per cup.
Almond butter
Adding this may lower bread's glycemic index (the measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate the slice only.
Pomegranates
The juice gets all the hype but pomegranate seeds deserve attention too. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.
Cayenne Peppers
Another reason to spice up your meals, you'll speed up your metabolism. A compound in chilli peppers called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for up to 20 minutes after you eat them. Do a google search on "cayenne pepper benefits" and I promise you'll be supplementing your diet with this today!
Yogurt
Dietitians often refer to plain yogurt as "the perfect food". With its trifecta of carbs, protein and fat, it wards off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt. Makes one want some yogurt, right?
Sardines
I know, it's an aquired taste but they are high in protein and omega-3s, and help the body maintain muscle. They're also low in mercury and high in calcium, making them a good choice for pregnant women. If the flavor is just more than you can take, try soaking them in milk for about an hour, it will remove the fishy after taste.
Parmesan
Ditch the plastic-tasting lowfat cheese and pick up the good stuff. A study in The American Journal of Clinical Nutrition finds that women especially, who had only one serving of whole milk or cheese daily were less likely to gain weight over time. Lowfat-dairy consumers did not experience the same benefit, in case you wandered. Whole dairy foods have more conjugated linoleic acid, CLA, which helps your body burn fat more efficiantly.
Avocado
This food has heart-healthy monounsaturated fat (the good fat) and it helps give you that full feeling.
Olive oil
Like avocados, olive oil has healthy fat that tames your appetite. It's also been proven to have anti-inflammatory properties. Chronic inflammation in the body has been linked to metabolic syndrome.
Super Toning and Sculpting Routine for Women.
Most women want to keep that feminine look and do not want big bulky muscles like a bodybuilder but want to lose weight, tone and sculpt their bodies. Try this workout for amazing results.
As far as workout routines for women, make sure to follow these tips:
1) Plan to exercise early in the morning. This is when you can take advantage of maximum fat-loss.
2) Prior to your workout, eat a serving of fruit and drink plenty of water. A cup of coffee will also help in releasing stubborn fat cells.
3) Start your workout with a light 5-10 minute cardio warmup.
4) Move on to weight training in a circuit style, so that you do resistance exercises for the whole body while minimizing rest between sets to keep heart rate elevated.
5) After 20-30 minutes of weight training, immediately do cardio for 20-30 minutes in an interval style.
6) Post-workout, consume a fast-absorbing protein source with a moderate amount of carbohydrates.
7) Cut carb consumption atleast 3 hours prior to going to bed.
SUPER TONING ROUTINE FOR WOMEN
Workout 1. Shoulders, Biceps and Triceps.
Exercise Sets/ Rep-Range
Dumbell Shoulder Press 4X 8 – 10 reps
Cable Upright Row 3X 8 – 10 reps
Dumbell Rear Delt Raise 3X 8 – 10 reps
One Arm Cable Curl 3X 8 – 10 reps
Barbell Curl 2X 8 – 10 reps
Dumbell Concentration Curl 2X 8 – 10 reps
Dumbell Triceps Kickbacks 3X 8 – 10 reps
One-Arm Dumbell Triceps Ext 3X 8 – 10 reps
One-Arm Reverse Pushdown 2X 8 – 10 reps
Workout 2: Thighs, Hamstrings and Calves.
Exercise Sets/ Rep-Range
Barbell Squat 4X 8 – 10 reps
Leg Extension 3X 8 – 10 reps
Dumbell Side Lunge 3X 8 – 10 reps
Dumbell Stiff-leg Deadlift 3X 8 – 10 reps
Lying Leg Curl 3X 8 – 10 reps
Cable Abductor Raise 3X 8 – 10 reps
Standing Calf Raise 3X 8 – 10 reps
Workout 3: Chest, Back and Abdominals.
Exercise Sets/Rep-Range
Barbell Incline Press 4X 8 – 10 reps
Dumbell Flat Press 3X 8 – 10 reps
Dumbell Incline Fly 3X 8 – 10 reps
Reverse Lat Pulldown 4X 8 – 10 reps
One-Arm Dumbell Row 3X 8 – 10 reps
Dumbell Pullover 3X 8 – 10 reps
Cable Weighted Crunch 3X 8 – 10 reps
Leg Raises 3X 8 – 10 reps
Week 2. Will focus on the development of muscle tone and endurance. Alter the reps/rest intervals this week which will initiate a more intense fat-burning effect from the workout.
Sets: You will perform 3 sets of each exercise.
Reps: 15 – 20 per set
Rest: 30 seconds only between sets.
Week 3. This week we go back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing Dumbell Press for chest and you were using 15lb dumbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 10lb dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.
Reps: 8 – 10 reps, with drop set on last set.
Rest: 60 – 90 seconds.
Complete this routine for a total of nine weeks before the exercises will need to be altered slightly to different movements to keep the body guessing.
Cardiovascular Training.
Did you know, a single half hour session of cardio, can burn hundreds of extra calories during the performance of your session? Also after the session, there are more fat burning effects for up to several hours!
There are two basic factors that influence the fat-burning effects of cardio: duration and intensity (how long and how hard you train). For any given level of calories burned, these factors have an inverse relationship: if you train harder, then you don’t have to train as long; if you train longer, then you don’t have to train as hard. However, it has been shown that a specific type of cardio known as interval training provides significant benefits over steady state exercise. For one, interval training is extremely time efficient, allowing you to complete a training workout in half the time of a normal cardio workout, and is more effective at burning fat.
With an interval training routine, during the high-intensity interval you will train for one minute at a level that exceeds your lactate threshold. This will be followed by a lower-intensity interval of between 1 and 4 minutes, where your body has a chance to clear lactic acid from the blood and replenish oxygen stores. This cycle will be repeated multiple times over the course of your cardio workout, and allow you to burn in excess of 300 calories in just 30 mins.
As far as workout routines for women, make sure to follow these tips:
1) Plan to exercise early in the morning. This is when you can take advantage of maximum fat-loss.
2) Prior to your workout, eat a serving of fruit and drink plenty of water. A cup of coffee will also help in releasing stubborn fat cells.
3) Start your workout with a light 5-10 minute cardio warmup.
4) Move on to weight training in a circuit style, so that you do resistance exercises for the whole body while minimizing rest between sets to keep heart rate elevated.
5) After 20-30 minutes of weight training, immediately do cardio for 20-30 minutes in an interval style.
6) Post-workout, consume a fast-absorbing protein source with a moderate amount of carbohydrates.
7) Cut carb consumption atleast 3 hours prior to going to bed.
SUPER TONING ROUTINE FOR WOMEN
Workout 1. Shoulders, Biceps and Triceps.
Exercise Sets/ Rep-Range
Dumbell Shoulder Press 4X 8 – 10 reps
Cable Upright Row 3X 8 – 10 reps
Dumbell Rear Delt Raise 3X 8 – 10 reps
One Arm Cable Curl 3X 8 – 10 reps
Barbell Curl 2X 8 – 10 reps
Dumbell Concentration Curl 2X 8 – 10 reps
Dumbell Triceps Kickbacks 3X 8 – 10 reps
One-Arm Dumbell Triceps Ext 3X 8 – 10 reps
One-Arm Reverse Pushdown 2X 8 – 10 reps
Workout 2: Thighs, Hamstrings and Calves.
Exercise Sets/ Rep-Range
Barbell Squat 4X 8 – 10 reps
Leg Extension 3X 8 – 10 reps
Dumbell Side Lunge 3X 8 – 10 reps
Dumbell Stiff-leg Deadlift 3X 8 – 10 reps
Lying Leg Curl 3X 8 – 10 reps
Cable Abductor Raise 3X 8 – 10 reps
Standing Calf Raise 3X 8 – 10 reps
Workout 3: Chest, Back and Abdominals.
Exercise Sets/Rep-Range
Barbell Incline Press 4X 8 – 10 reps
Dumbell Flat Press 3X 8 – 10 reps
Dumbell Incline Fly 3X 8 – 10 reps
Reverse Lat Pulldown 4X 8 – 10 reps
One-Arm Dumbell Row 3X 8 – 10 reps
Dumbell Pullover 3X 8 – 10 reps
Cable Weighted Crunch 3X 8 – 10 reps
Leg Raises 3X 8 – 10 reps
Week 2. Will focus on the development of muscle tone and endurance. Alter the reps/rest intervals this week which will initiate a more intense fat-burning effect from the workout.
Sets: You will perform 3 sets of each exercise.
Reps: 15 – 20 per set
Rest: 30 seconds only between sets.
Week 3. This week we go back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing Dumbell Press for chest and you were using 15lb dumbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 10lb dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.
Reps: 8 – 10 reps, with drop set on last set.
Rest: 60 – 90 seconds.
Complete this routine for a total of nine weeks before the exercises will need to be altered slightly to different movements to keep the body guessing.
Cardiovascular Training.
Did you know, a single half hour session of cardio, can burn hundreds of extra calories during the performance of your session? Also after the session, there are more fat burning effects for up to several hours!
There are two basic factors that influence the fat-burning effects of cardio: duration and intensity (how long and how hard you train). For any given level of calories burned, these factors have an inverse relationship: if you train harder, then you don’t have to train as long; if you train longer, then you don’t have to train as hard. However, it has been shown that a specific type of cardio known as interval training provides significant benefits over steady state exercise. For one, interval training is extremely time efficient, allowing you to complete a training workout in half the time of a normal cardio workout, and is more effective at burning fat.
With an interval training routine, during the high-intensity interval you will train for one minute at a level that exceeds your lactate threshold. This will be followed by a lower-intensity interval of between 1 and 4 minutes, where your body has a chance to clear lactic acid from the blood and replenish oxygen stores. This cycle will be repeated multiple times over the course of your cardio workout, and allow you to burn in excess of 300 calories in just 30 mins.
5 Basic Tips to Lose Weight and Keep it Off.
Long-term weightloss and goal weight maintenence will never last, until we figure out that it's not simply a diet, but a lifestyle change. Most everyone truly knows what foods are good for us and what foods are bad. You either know or have a very good idea, be honest. It's when we finally determine within ourselves, "If I keep doing what I'm doing, I'll keep getting the same results" that will empower us to change our bad eating habits.
Here's 5 simple things to keep in mind.
1) Protein is the essential friendly ingredient, while fat content (bad fat) in a food the enemy. Read labels and compare. Don't just grab something off the shelf based on mass marketing. Do your homework before you shop. Protein is an absolute key to weightloss and weight management. Don't forget it!
2) Pay attention to vitamin contents also. Vitamins C and E are very important, but labels can be very deceptive. If you see a food having less than 5% of a couple or three vitamins it is most likely junk. Vitamin supplements are a good thing, since eating commonly found foods off the shelf won't provide enough, but they aren't a panacea for everything. Nothing like good, fresh, whole foods.
3) The old 'three square meals a day', and 7 basic food group recipe is outdated and incorrect. The human body needs nutrition when it needs it, NOT according to an artificial clock. If you tune in to your body it will signal you when it's time to eat, usually a little something every 2 hours. Eat when you are hungry, then stop when full. How simple is that?
4) Stay away from any diet soda or foods containing aspartame, a neuro-toxic poisonous food additive, possibly the #1 cause of obesity in the US, and which causes a craving for carbs. READ LABELS! Almost everything sweet on the shelf with a no-fat, non-fat, lo-cal advertisement on it contains aspartame. What good does it do you if you drink a diet soda then gorge yourself on several doughnuts? Aspartame is only one chemical link away from formaldehyde when it reaches room temperature. Research it, you'll be shocked! It's also linked to 92 illnesses, and you're better off with regular soda, plain sugar, and especially honey or brown sugar.
5) Eat slower. Pay attention to your chewing. Many of the foods that are better for you are those requiring proper chewing. Don't wolf down your food. Chew it thoroughly. The stomach sends a signal to the brain when full (based mainly on fat content), but the signal doesn't travel at light speed, so if there's excess food in there (or still on the way) you've usually eaten too much. Normally it takes about 15 minutes for the stomach to signal the brain that its full. Take a bite from your plate, then lay the fork back down, chew your food and enjoy the flavor, swallow, repeat. Most people don't realize how fast they eat. More chewing aids digestion too.
Should I even have to mention exercise? You know what you need to do. It's a very simple formula. Making ourselves do it is the hard part. Best of luck!
Here's 5 simple things to keep in mind.
1) Protein is the essential friendly ingredient, while fat content (bad fat) in a food the enemy. Read labels and compare. Don't just grab something off the shelf based on mass marketing. Do your homework before you shop. Protein is an absolute key to weightloss and weight management. Don't forget it!
2) Pay attention to vitamin contents also. Vitamins C and E are very important, but labels can be very deceptive. If you see a food having less than 5% of a couple or three vitamins it is most likely junk. Vitamin supplements are a good thing, since eating commonly found foods off the shelf won't provide enough, but they aren't a panacea for everything. Nothing like good, fresh, whole foods.
3) The old 'three square meals a day', and 7 basic food group recipe is outdated and incorrect. The human body needs nutrition when it needs it, NOT according to an artificial clock. If you tune in to your body it will signal you when it's time to eat, usually a little something every 2 hours. Eat when you are hungry, then stop when full. How simple is that?
4) Stay away from any diet soda or foods containing aspartame, a neuro-toxic poisonous food additive, possibly the #1 cause of obesity in the US, and which causes a craving for carbs. READ LABELS! Almost everything sweet on the shelf with a no-fat, non-fat, lo-cal advertisement on it contains aspartame. What good does it do you if you drink a diet soda then gorge yourself on several doughnuts? Aspartame is only one chemical link away from formaldehyde when it reaches room temperature. Research it, you'll be shocked! It's also linked to 92 illnesses, and you're better off with regular soda, plain sugar, and especially honey or brown sugar.
5) Eat slower. Pay attention to your chewing. Many of the foods that are better for you are those requiring proper chewing. Don't wolf down your food. Chew it thoroughly. The stomach sends a signal to the brain when full (based mainly on fat content), but the signal doesn't travel at light speed, so if there's excess food in there (or still on the way) you've usually eaten too much. Normally it takes about 15 minutes for the stomach to signal the brain that its full. Take a bite from your plate, then lay the fork back down, chew your food and enjoy the flavor, swallow, repeat. Most people don't realize how fast they eat. More chewing aids digestion too.
Should I even have to mention exercise? You know what you need to do. It's a very simple formula. Making ourselves do it is the hard part. Best of luck!
Fad Diets. Do they work? You decide.
Fad diets are not the healthiest thing in the world but many people are losing a lot of pounds using these new "fad diets". I just heard of these two "new ones" below, going on in several local offices and work places. When people are determined to lose weight quickly, they are willing to resort to some drastic measures sometimes. Keep in mind, if you decide to choose a fad diet plan. You will without a doubt drop pounds but some muscle will go with it too and people on fad diets tend to gain back what they lost very quickly, along with some extra. If I chose one of these fad diet plans, I'd at the very least, supplement approx 150+ grams of protein per day. I do not recommend these diets. I'm posting these only for information purposes.
7 Day Diet, ALL You Can Eat Diet
MONDAY
All the fruit you want except banana.
TUESDAY
All the vegetables you want *you can use soy sauce, vinegar or mustard.
WEDNESDAY
All the fruit & vegetables you want.
THURSDAY
5 bananas with 5 glasses of milk
FRIDAY
4 (3 oz beef/chicken or fish steaks) with fresh vegetables.
SATURDAY
4 (3 oz. beef steaks) with fresh vegetables.
SUNDAY
4 (3 oz. beef steaks) with fresh vegetables.
The Chicken Soup Fad Diet
The Chicken Soup Fad Diet works on a very simple idea. You eat 1 breakfast each day (see breakfast choices listed below) and as much chicken soup as you want during the day.
Here is the recipe for the chicken soup.
Ingredients:
2 Tbs. oil, best if you use olive oil, parsnips cut into 1/2 inch pieces (this is about 1 lb. of parsnips)
4 ribs celery sliced
1 turnip cut into 1/2 inch pieces (3/4 of a pound)
1 jalapeno pepper, seeded and chopped
1 Tbs. chopped garlic
2 tsp. salt
1/2 tsp. cayenne pepper
16 cups reduced fat, low sodium, chicken broth
7 cans (5 oz. each) of chicken, or 5 cups (1 1/2 lbs) fresh chicken (cooked)
1 bag (16 oz.) frozen carrots
1 box (10 oz.) frozen broccoli florets
1 box (10 oz.) frozen chopped collard greens
1 1/2 cups frozen chopped onions
1/4 cup lemon juice
1/4 cup chopped fresh dill or 1 tbs dried dill.
Cooking Instructions:Using a large pot, heat the oil over a medium head. Add the parsnips, celery, turnip, jalapeno peppper, garlic, salt and cayenne pepper. Cook all the vegetables until the are crisp-tender...this should take about 15 minutes. Add the broth, chicken, carrots, broccoli, collard greens, onions, lemon juice and dill. Brink it to a boil, reduce heat and let it simmer for 5 minutes.This will make 26 cups of soup.
Breakfasts Choices with the chicken soup fad diet: You are allowed one breakfast a day.
Try to mix it up a bit by trying more than one of the following choices:
Breakfast 1- 1 cup vanilla nonfat yogurt combined with 1/2 cup chopped fruit salad and sprinkled with wheat germ.
Breakfast 2- 1 cup ricotta cheese combined with 1/2 tsp. of sugar and dash of cinnamon. 2 pieces whole-grain bread, toasted and dried figs.
Breakfast 3- 1 1/2 cups Total cereal, 1/2 cup nonfat milk, 1/2 cup calcium enriched orange juice.
Breakfast 4- 1/2 cup prune juice1 small whole-wheat bagel, topped with 1 oz of fat-free cheddar cheese melted or cream cheese.
Breakfast 5- 1 1/2 cups cooked Cream of Wheat Cereal, 1/2 cup nonfat milk.
You can have one of these breakfast dishes each day and then as much chicken soup as you want.
7 Day Diet, ALL You Can Eat Diet
MONDAY
All the fruit you want except banana.
TUESDAY
All the vegetables you want *you can use soy sauce, vinegar or mustard.
WEDNESDAY
All the fruit & vegetables you want.
THURSDAY
5 bananas with 5 glasses of milk
FRIDAY
4 (3 oz beef/chicken or fish steaks) with fresh vegetables.
SATURDAY
4 (3 oz. beef steaks) with fresh vegetables.
SUNDAY
4 (3 oz. beef steaks) with fresh vegetables.
The Chicken Soup Fad Diet
The Chicken Soup Fad Diet works on a very simple idea. You eat 1 breakfast each day (see breakfast choices listed below) and as much chicken soup as you want during the day.
Here is the recipe for the chicken soup.
Ingredients:
2 Tbs. oil, best if you use olive oil, parsnips cut into 1/2 inch pieces (this is about 1 lb. of parsnips)
4 ribs celery sliced
1 turnip cut into 1/2 inch pieces (3/4 of a pound)
1 jalapeno pepper, seeded and chopped
1 Tbs. chopped garlic
2 tsp. salt
1/2 tsp. cayenne pepper
16 cups reduced fat, low sodium, chicken broth
7 cans (5 oz. each) of chicken, or 5 cups (1 1/2 lbs) fresh chicken (cooked)
1 bag (16 oz.) frozen carrots
1 box (10 oz.) frozen broccoli florets
1 box (10 oz.) frozen chopped collard greens
1 1/2 cups frozen chopped onions
1/4 cup lemon juice
1/4 cup chopped fresh dill or 1 tbs dried dill.
Cooking Instructions:Using a large pot, heat the oil over a medium head. Add the parsnips, celery, turnip, jalapeno peppper, garlic, salt and cayenne pepper. Cook all the vegetables until the are crisp-tender...this should take about 15 minutes. Add the broth, chicken, carrots, broccoli, collard greens, onions, lemon juice and dill. Brink it to a boil, reduce heat and let it simmer for 5 minutes.This will make 26 cups of soup.
Breakfasts Choices with the chicken soup fad diet: You are allowed one breakfast a day.
Try to mix it up a bit by trying more than one of the following choices:
Breakfast 1- 1 cup vanilla nonfat yogurt combined with 1/2 cup chopped fruit salad and sprinkled with wheat germ.
Breakfast 2- 1 cup ricotta cheese combined with 1/2 tsp. of sugar and dash of cinnamon. 2 pieces whole-grain bread, toasted and dried figs.
Breakfast 3- 1 1/2 cups Total cereal, 1/2 cup nonfat milk, 1/2 cup calcium enriched orange juice.
Breakfast 4- 1/2 cup prune juice1 small whole-wheat bagel, topped with 1 oz of fat-free cheddar cheese melted or cream cheese.
Breakfast 5- 1 1/2 cups cooked Cream of Wheat Cereal, 1/2 cup nonfat milk.
You can have one of these breakfast dishes each day and then as much chicken soup as you want.
P90X Workout System Reviews.
P90X Pros and Cons
Everyone has heard the hype about the P90X Workout System! Probably you, like myself, are getting sick of the info-mercials. There are many P90X reviews out there though, who do we believe? Well, let me take an un-biased approach here. I'm not affiliated with Beachbody/P90X or not trying to sell any of their products, so I have nothing to lose. I'll lay it down in black and white.
The DVDs are a little expensive, in my opinion, around $120. I recommend checking out eBay or craigslist to purchase "used" at about half the cost or less. MANY people that bought into this realized that it's much harder than it looks on TV, so you can pick this up in barely used condition fairly easily.
The P90X Workout is marketed as an exclusive and "hot" item on the market because it does not require any expensive home gym equipment in order to perform exercises (like we haven't heard that one before). What it calls for is a set of dumbbells, a chin up bar, and a some push up stands. Easy enough, right?
What is included?
The P90X Workout system includes 3 training manuals, a 3 phase nutrition program (which is not too bad), fitness guide, and a video overview called "How to Bring It". You also get 12 dvds. These dvds will consist of strength training, cardio, yoga, polymerics, abs, and yoga. It also gives you free support tools, designed to help your workout.
The P90X Workout is a program that I would consider, an extreme workout. If you're a beginner and try this, you're in for quite a shock! This is not for the light-hearted. I have many of the Tony Horton dvds and this one is pretty much a combination of them all. I like most of his programs(if I mute the sound) but I modify them to fit my own needs. I hate how he walks around touching and bothering the people on his videos, hmmm, especially the men. Ooook, let's continue. The goal of this program is to get you "ripped" in 90 days. Everybody wants to be ripped, right? This goal is not terribley unrealistic...IF you are in semi-decent shape going into it. Although the before and after pics are impressive they are of course, "not typical", read the fine print.
Does P90X work?
As much as I hate devices and gimmicks, I will admit, P90X does work...IF...BIG IF, just like any other workout program, you stick with it. I would use this system occasionally, to "shock" my workout, but would probably never use it everyday. I'm more into bodybuilding now than weightloss, but your needs may be different than mine.
- Would I recommend this product for someone who absolutely did not want to join a gym? Yes.
- Would I recommend this to a beginner who hasn't exercised in a long time or has more than 25lbs to lose? NO.
This system is much too intense for a beginner. If a workout is not fun and way too challenging for a beginner, the back-out rate will skyrocket. If you exercise 3 times a week and want to take it to the next level, this would probably be a good option for you.
PROS:
- Program effectively covers all body parts.
- DVDs are convenient and you can take them to a friends house for a workout partner, take them to work, etc.
- Intense and challenging workout that does indeed work, if you stick with it.
- Very simple to transition from one workout to another and it allows you a little time to take a break for water, etc.
- Comes with a decent nutritional guide and recipes.
- Has cardio and basic strength exercises. (military style)
CONS:
- System is advanced and intense. If your not in fair shape, this will be very hard to stick to.
- Music leaves a lot to be desired. (mute sound and play your own music)
- You will have to spend some extra money on basic equipment you will need to do the program.
- Although the system will help develop strength, don't look for any significant muscle gain.
- Program is too expensive for what you get. 120 bucks plus.
Conclusion
Well, that's my review. P90X is what it is. Nothing magical. You weigh out the pros and cons decide for yourself. Beware of alot of the reviews you see on the net. Beachbody, the ones who made P90X are working hard to get people to write positive reviews. Go to craigslist, click on fitness jobs in any state. They are paying people to promote their product. Alot of companies do this, and of course it's not illegal, but you'd be hard pressed to find anything even remotely negative about P90X. Just remember, nothing is as easy as it sounds. For a stay at home workout I'd give it about 4 out of 5 stars.
Everyone has heard the hype about the P90X Workout System! Probably you, like myself, are getting sick of the info-mercials. There are many P90X reviews out there though, who do we believe? Well, let me take an un-biased approach here. I'm not affiliated with Beachbody/P90X or not trying to sell any of their products, so I have nothing to lose. I'll lay it down in black and white.
The DVDs are a little expensive, in my opinion, around $120. I recommend checking out eBay or craigslist to purchase "used" at about half the cost or less. MANY people that bought into this realized that it's much harder than it looks on TV, so you can pick this up in barely used condition fairly easily.
The P90X Workout is marketed as an exclusive and "hot" item on the market because it does not require any expensive home gym equipment in order to perform exercises (like we haven't heard that one before). What it calls for is a set of dumbbells, a chin up bar, and a some push up stands. Easy enough, right?
What is included?
The P90X Workout system includes 3 training manuals, a 3 phase nutrition program (which is not too bad), fitness guide, and a video overview called "How to Bring It". You also get 12 dvds. These dvds will consist of strength training, cardio, yoga, polymerics, abs, and yoga. It also gives you free support tools, designed to help your workout.
The P90X Workout is a program that I would consider, an extreme workout. If you're a beginner and try this, you're in for quite a shock! This is not for the light-hearted. I have many of the Tony Horton dvds and this one is pretty much a combination of them all. I like most of his programs(if I mute the sound) but I modify them to fit my own needs. I hate how he walks around touching and bothering the people on his videos, hmmm, especially the men. Ooook, let's continue. The goal of this program is to get you "ripped" in 90 days. Everybody wants to be ripped, right? This goal is not terribley unrealistic...IF you are in semi-decent shape going into it. Although the before and after pics are impressive they are of course, "not typical", read the fine print.
Does P90X work?
As much as I hate devices and gimmicks, I will admit, P90X does work...IF...BIG IF, just like any other workout program, you stick with it. I would use this system occasionally, to "shock" my workout, but would probably never use it everyday. I'm more into bodybuilding now than weightloss, but your needs may be different than mine.
- Would I recommend this product for someone who absolutely did not want to join a gym? Yes.
- Would I recommend this to a beginner who hasn't exercised in a long time or has more than 25lbs to lose? NO.
This system is much too intense for a beginner. If a workout is not fun and way too challenging for a beginner, the back-out rate will skyrocket. If you exercise 3 times a week and want to take it to the next level, this would probably be a good option for you.
PROS:
- Program effectively covers all body parts.
- DVDs are convenient and you can take them to a friends house for a workout partner, take them to work, etc.
- Intense and challenging workout that does indeed work, if you stick with it.
- Very simple to transition from one workout to another and it allows you a little time to take a break for water, etc.
- Comes with a decent nutritional guide and recipes.
- Has cardio and basic strength exercises. (military style)
CONS:
- System is advanced and intense. If your not in fair shape, this will be very hard to stick to.
- Music leaves a lot to be desired. (mute sound and play your own music)
- You will have to spend some extra money on basic equipment you will need to do the program.
- Although the system will help develop strength, don't look for any significant muscle gain.
- Program is too expensive for what you get. 120 bucks plus.
Conclusion
Well, that's my review. P90X is what it is. Nothing magical. You weigh out the pros and cons decide for yourself. Beware of alot of the reviews you see on the net. Beachbody, the ones who made P90X are working hard to get people to write positive reviews. Go to craigslist, click on fitness jobs in any state. They are paying people to promote their product. Alot of companies do this, and of course it's not illegal, but you'd be hard pressed to find anything even remotely negative about P90X. Just remember, nothing is as easy as it sounds. For a stay at home workout I'd give it about 4 out of 5 stars.
Calculate your BMI to monitor your fitness/weightloss goals.
Mathematical Body Fat Formula
The best time to use this formula, is in the morning. Your body weight and waist measurements are the most accurate just after you wake up from 7-8 hours of sleep.
The formula below will not calculate your exact body fat percentage but will be extremely close. The most accurate way is underwater weighing, but this formula should give you a consistent measurement you can use as a guideline so you can determine if you're losing body fat and/or muscle.
Body Fat Formula For Women
Factor 1 (Total body weight x 0.732) + 8.987
Factor 2 Wrist measurement (at fullest point) / 3.140
Factor 3 Waist measurement (at naval) x 0.157
Factor 4 Hip measurement (at fullest point) x 0.249
Factor 5 Forearm measurement (at fullest point) x 0.434
Lean Body Mass Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5
Body Fat Weight Total bodyweight - Lean Body Mass
Body Fat Percentage (Body Fat Weight x 100) / total bodyweight
Body Fat Formula For Men
Factor 1 (Total body weight x 1.082) + 94.42
Factor 2 Waist measurement x 4.15
Lean Body Mass Factor 1 - Factor 2
Body Fat Weight Total bodyweight - Lean Body Mass
Body Fat Percentage (Body Fat Weight x 100) / total bodyweight
Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32%+ 25%+
The best time to use this formula, is in the morning. Your body weight and waist measurements are the most accurate just after you wake up from 7-8 hours of sleep.
The formula below will not calculate your exact body fat percentage but will be extremely close. The most accurate way is underwater weighing, but this formula should give you a consistent measurement you can use as a guideline so you can determine if you're losing body fat and/or muscle.
Body Fat Formula For Women
Factor 1 (Total body weight x 0.732) + 8.987
Factor 2 Wrist measurement (at fullest point) / 3.140
Factor 3 Waist measurement (at naval) x 0.157
Factor 4 Hip measurement (at fullest point) x 0.249
Factor 5 Forearm measurement (at fullest point) x 0.434
Lean Body Mass Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5
Body Fat Weight Total bodyweight - Lean Body Mass
Body Fat Percentage (Body Fat Weight x 100) / total bodyweight
Body Fat Formula For Men
Factor 1 (Total body weight x 1.082) + 94.42
Factor 2 Waist measurement x 4.15
Lean Body Mass Factor 1 - Factor 2
Body Fat Weight Total bodyweight - Lean Body Mass
Body Fat Percentage (Body Fat Weight x 100) / total bodyweight
Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32%+ 25%+
What's Your One Rep Max?
Calculate your 1RM
Method #1 - Using Multiplication
Here is an interesting chart, which should be able to help you in calculating your projected 1 rep max. This will make it easier for you to decide how much weight you want to try, as it gives you a good ball park figure.
Relationships between reps and % maximum load for one rep maximum (1RM). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12 reps or more.
One Rep Max Calculations Repetitions Coefficient
1> 1
2> 1.047
3> 1.091
4> 1.130
5> 1.167
6> 1.202
7> 1.236
8> 1.269
9> 1.300
10> 1.330
11> 1.359
12> 1.387
HOW TO USE CHART # 1
If you bench press 135 x 12...multiply 135 by the coefficient of 12 (1.387) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly.
If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, divide 100 by the coefficient for 8 (1.269), to find that you should be able to arm curl 78.8 pounds 8 times to failure.
Method #2 - Using Division
Here is an interesting chart, which should be able to help you in calculating your projected 1 RM's. This will make it easier for you to decide how much weight you want to try, as it gives you a good ball park figure.
Relationships between reps and % maximum load for one rep maximum (1RM). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12 reps or more.
One Rep Max Calculations Repetitions Coefficient
1> 100
2> 95.5
3> 91.7
4> 88.5
5> 85.7
6> 83.2
7> 80.9
8> 78.8
9> 76.9
10> 75.2
11> 73.6
12> 72.1
HOW TO USE CHART # 2
If you bench press 135 x 12...divide 135 by the coefficient of 12 (0.721) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly.
If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, multiply 100 by the coefficient for 8 (0.788), to find that you should be able to arm curl 78.8 pounds 8 times to failure.
Method #1 - Using Multiplication
Here is an interesting chart, which should be able to help you in calculating your projected 1 rep max. This will make it easier for you to decide how much weight you want to try, as it gives you a good ball park figure.
Relationships between reps and % maximum load for one rep maximum (1RM). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12 reps or more.
One Rep Max Calculations Repetitions Coefficient
1> 1
2> 1.047
3> 1.091
4> 1.130
5> 1.167
6> 1.202
7> 1.236
8> 1.269
9> 1.300
10> 1.330
11> 1.359
12> 1.387
HOW TO USE CHART # 1
If you bench press 135 x 12...multiply 135 by the coefficient of 12 (1.387) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly.
If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, divide 100 by the coefficient for 8 (1.269), to find that you should be able to arm curl 78.8 pounds 8 times to failure.
Method #2 - Using Division
Here is an interesting chart, which should be able to help you in calculating your projected 1 RM's. This will make it easier for you to decide how much weight you want to try, as it gives you a good ball park figure.
Relationships between reps and % maximum load for one rep maximum (1RM). The maximum strength zone is 1 - 6 reps, and bodybuilding 6 - 12. Strength / Endurance 12 reps or more.
One Rep Max Calculations Repetitions Coefficient
1> 100
2> 95.5
3> 91.7
4> 88.5
5> 85.7
6> 83.2
7> 80.9
8> 78.8
9> 76.9
10> 75.2
11> 73.6
12> 72.1
HOW TO USE CHART # 2
If you bench press 135 x 12...divide 135 by the coefficient of 12 (0.721) and get 187.2...meaning your one rep max for bench press is 187.2 pounds roughly.
If you arm curl 100 lbs once, then to find out what you should do for sets of 8 to failure, multiply 100 by the coefficient for 8 (0.788), to find that you should be able to arm curl 78.8 pounds 8 times to failure.
New weightloss supplement review: BSN ATRO-PHEX
Atro Phex is, of course, marketed, as an energy and weight management breakthrough. Atro-Phex is a product of BSN. The product is designed to support the following: Weight Management, Metabolic Rate, Mental and Physical Energy, Focus and Well-Being, Muscle Tightening and Toning, Removal of Subcutaneous Water, Appetite Control, Thyroid and Insulin Function. Through all the reviews I've researched, this product does seem to produce some pretty amazing results, if directions are followed. Along with other weightloss supplements, be warned that this product also has the high caffeine, so I would not recommend taking the full dosage to begin with. Start out with a smaller dosage to build up a tolerance and that way, you'll hopefully avoid the side effects.
Out of a 1-5 star rating, this one is hanging on to a strong 4.
Most of most the negative comments I viewed we're related to: headache, stomach ache and feeling too jittery. Again, this is going to be associated with virtually every weightloss supplement on the market. Since ephedra was banned, the companies filled that void with extra caffeine. Make sure you drink plenty of water and burn off that extra energy it gives with some type of exercise.
Supplement Facts
Serving Size: 1 Capsule
Servings Per Box: 98
Average cost: $32 - $38 for a 30 day supply.
Amount Per Serving:
Vitamin B6 (Pyridoxine HCL) - 6.25mg 312%
Vitamin B9 (Folic Acid) - 100mcg 25%
ATRO-PHEX™ - EXTREME MULTI-ACTION RAPID and SUSTAINED RELEASE ENERGY and WEIGHT MANAGEMENT TECHNOLOGY (Proprietary Blend) - 724mg
Adipose Atrophy and Energy Stimulator Matrix™ (Patent Pending)
ATRO-EFX™ A scientifically engineered ratio of: b-Phenyethylamine, b-Phenyethylamine Malate, Hordenine HCL, Methylxanthine (A source of Caffeine), i-FAS50™ (A Precise and Synergistic Ratio of High-Potency Fatty Acid Synthesis Inhibitors: Green Tea, Fleece Flower, and Loranthus Parasiticus), DL-Phenylalanine, Razberi-K™ (4-[4-hydroxyphenyl] butan-2-one), Naringin 99%, Citrus Aurantium 30%, Bioperine, Yohimbe HCL Mood and Mental Performance Optimizers
N-Acetyl-l-Tyrosine-Ethyl-Ester Monohydrate, Vinburnine 99%, Vinpocetine 99%, Vincamine 99%
Aqua-Retic™ Matrix
Juniperus Communis Extract, Isopimpinellin 10%, Isoquercetin, D-Myo-Inositol-1, 4, 5-Triphosphate Hexasodium
Insulin Support & Weight Management
Cinnulin PF® (Aqueous Cinnamon Extract)
Pro-Thyroid Amplifier
7-Keto™ (3-acetyl-7-oxo-dehydroepiandrosterone), Dicana™ (A Patent Pending Diiodothyroacetic Acid Isomer)
Other Ingredients:
Microcrystalline Cellulose, Magnesium Stearate, Gelatin
Pretty extensive list of ingredients. I like the "Mood and Mental Performance Optimizers" section. Most weightloss and cutting supplements put me in an extremely irritated mood, so the added phenylalanines do help combat this.
Please remember: supplements are only a kickstart to aid in your workout/weightloss program. They were never meant to be taken daily, like a multi-vitamin.
After the first initial cycle, I usually buy one more bottle just to take every now and then. Like when I hit a weak day and start craving chocolate or I know I'm going to a family reunion or holiday feast and will be tempted to eat everything in sight.
New Science? Static Contraction Training.
I thought this was an interesting article. Google static contraction training for workouts, more info, etc. Sounds promising and found many positive testimonials.
"A static contraction is where you hold the weight (whether barbell or your body weight) in the same position for a set amount of time. Sounds easy enough? Read on...
What makes this very interesting is that your static strength is much greater than your normal strength. For example, let’s say that for a bench press you might be able to press 100 lbs for one rep. With a static hold you could do somewhere between 130 and 200 lbs in a for 10-12 seconds. Some have claimed this leads to tremendous strength and size gains. I am not sure I am entirely convinced.
However, I do think static holds are a valuable tool in any fitness plan. You can use this technique in your at home (or at the gym) workouts. You can apply the options below to almost any exercise. The classic push-up as the example in all three options.
OK, assuming the classic push-up position…
Option 1: Select one point in the range of motion- I would recommend either close to the top, the middle, or about two inches from the ground. Now get into that position and hold it for 10-20 seconds. That’s it. Repeat two or three times if desired. [This is great for folks who can't do a complete push-up]
Option 2: Start at the top of the push-up position. Now lower your body about an inch every three to five seconds. Maintain complete control throughout this one rep. Adjust the speed to make it challenging.
Option 3: This is a modification of options 1 and 2. Instead of one motion down, feel free to move to any point in the range of motion. For example, let’s break the push-up range of motion into four segments- 25%, 50%, 75%, and Full extension. Let me walk you through one possible scenario:
Push up to the the 25% position (about 2 inches from the floor) and spend 5-10 seconds there.
Push-up to a full extension.
Drop back down to 50% position (half way up- fairly self-explanatory) and hold for 5-10 seconds.
Push up to the 75% position and hold for 5-10 seconds.
Drop back down to the 25% position and hold for 15 seconds.
You can modify each body part training in a similar way."
"A static contraction is where you hold the weight (whether barbell or your body weight) in the same position for a set amount of time. Sounds easy enough? Read on...
What makes this very interesting is that your static strength is much greater than your normal strength. For example, let’s say that for a bench press you might be able to press 100 lbs for one rep. With a static hold you could do somewhere between 130 and 200 lbs in a for 10-12 seconds. Some have claimed this leads to tremendous strength and size gains. I am not sure I am entirely convinced.
However, I do think static holds are a valuable tool in any fitness plan. You can use this technique in your at home (or at the gym) workouts. You can apply the options below to almost any exercise. The classic push-up as the example in all three options.
OK, assuming the classic push-up position…
Option 1: Select one point in the range of motion- I would recommend either close to the top, the middle, or about two inches from the ground. Now get into that position and hold it for 10-20 seconds. That’s it. Repeat two or three times if desired. [This is great for folks who can't do a complete push-up]
Option 2: Start at the top of the push-up position. Now lower your body about an inch every three to five seconds. Maintain complete control throughout this one rep. Adjust the speed to make it challenging.
Option 3: This is a modification of options 1 and 2. Instead of one motion down, feel free to move to any point in the range of motion. For example, let’s break the push-up range of motion into four segments- 25%, 50%, 75%, and Full extension. Let me walk you through one possible scenario:
Push up to the the 25% position (about 2 inches from the floor) and spend 5-10 seconds there.
Push-up to a full extension.
Drop back down to 50% position (half way up- fairly self-explanatory) and hold for 5-10 seconds.
Push up to the 75% position and hold for 5-10 seconds.
Drop back down to the 25% position and hold for 15 seconds.
You can modify each body part training in a similar way."
Supersets, build muscle even faster!
Exactly what is a Superset?
A superset is a combination of two or more weight training exercises done consecutively after one another with no break between them. The exercises should be training opposing muscle groups. For example a set of squats immediately followed by hamstring curls, triceps or a set of tricep press downs followed by barbell curls.
Why do Supersets?
First of all they are more than likely a good break from the routines you may have previously followed. They place a new and different stress on the muscles which gives them additional stimulus to grow. When you do away with the rest intervals there is very little chance for you to be put off from your training goals. Also after doing a superset you will more than likely feel a powerful muscle pump whereby the muscles are literally being pumped full of oxygenated blood to help cope with the demands which is a real good feeling. Overall they are a great way to build muscle up fast.
Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another great thing about supersets is the excitement and variety that they bring to your workouts.
What Supersets should I try?
The following combinations are some of my favorite and provide an intense but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise, but alternate your favorite movements in.
Keep this in mind when doing Supersets.
You would be wise to maintain strict form throughout the exercises. It is all to easy to get carried away with it and start using crappy form. This even more the case now as you are likely to be a lot more out of breathe then usual and you will be changing from one exercise to a different one very quickly. Sticking to a correct lifting technique will ensure that you keep hitting the correct muscle group and also reduce the chances of injury.
Bear in mind, supersets are very intense you may not really want to be doing more than a couple of supersets per workout, although this will vary on your fitness and experience levels. Use a different superset each workout and between your regular sets to change things up a little. You will grow.
It should also go without saying that you will have to continue to eat a lot of quality, muscle-building food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. At least 1 gallon/day. Finally, be aware that overtraining will slow your progress down and not speed it up. Pumping iron 3-4 times a week with high intensity is probably enough for most people. So go ahead and build some serious muscle with supersets. I promise you will not be disappointed!
A superset is a combination of two or more weight training exercises done consecutively after one another with no break between them. The exercises should be training opposing muscle groups. For example a set of squats immediately followed by hamstring curls, triceps or a set of tricep press downs followed by barbell curls.
Why do Supersets?
First of all they are more than likely a good break from the routines you may have previously followed. They place a new and different stress on the muscles which gives them additional stimulus to grow. When you do away with the rest intervals there is very little chance for you to be put off from your training goals. Also after doing a superset you will more than likely feel a powerful muscle pump whereby the muscles are literally being pumped full of oxygenated blood to help cope with the demands which is a real good feeling. Overall they are a great way to build muscle up fast.
Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another great thing about supersets is the excitement and variety that they bring to your workouts.
What Supersets should I try?
The following combinations are some of my favorite and provide an intense but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise, but alternate your favorite movements in.
Keep this in mind when doing Supersets.
You would be wise to maintain strict form throughout the exercises. It is all to easy to get carried away with it and start using crappy form. This even more the case now as you are likely to be a lot more out of breathe then usual and you will be changing from one exercise to a different one very quickly. Sticking to a correct lifting technique will ensure that you keep hitting the correct muscle group and also reduce the chances of injury.
Bear in mind, supersets are very intense you may not really want to be doing more than a couple of supersets per workout, although this will vary on your fitness and experience levels. Use a different superset each workout and between your regular sets to change things up a little. You will grow.
It should also go without saying that you will have to continue to eat a lot of quality, muscle-building food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. At least 1 gallon/day. Finally, be aware that overtraining will slow your progress down and not speed it up. Pumping iron 3-4 times a week with high intensity is probably enough for most people. So go ahead and build some serious muscle with supersets. I promise you will not be disappointed!
Low-Carb/High Protein Breakfast Recipes.
Mushroom Omelet Recipe
Ingredients:
Mushrooms, fresh, .75 cup, pieces or slices (remove)
Onions, raw, 2 tbsp chopped (remove)
Red Ripe Tomatoes, .5 plum tomato (remove)
Cheddar or Colby Cheese, Low Fat, 3 oz (remove)
Egg, fresh, 3 large (remove)
Directions
Saute veggies in a pan with cooking spray.
Slightly beat egg white with salt and pepper to taste.
Add egg mixture to veggies. When almost set, sprinkle with cheese and fold until fully set.
Enjoy.
Number of Servings: 1
Morningstar Egg McMuffin
Ingredients
100 calorie English muffin or Weight Watchers English muffin
Morningstar Farms breakfast patty
1 egg
1/2 Kraft singles 2% cheese slice
Directions
Toast english muffin. Scramble and cook egg in a skillet. Microwave breakfast patty for one minute. Place half of the english muffin on a plate, top with the 1/2 cheese slice, the breakfast patty, the scrambled egg, and the other half of the english muffin. A great, fast, and healthy breakfast!
Also, feel free to swap the egg with egg substitute for an even healthier breakfast!
Number of Servings: 1
Ingredients:
Mushrooms, fresh, .75 cup, pieces or slices (remove)
Onions, raw, 2 tbsp chopped (remove)
Red Ripe Tomatoes, .5 plum tomato (remove)
Cheddar or Colby Cheese, Low Fat, 3 oz (remove)
Egg, fresh, 3 large (remove)
Directions
Saute veggies in a pan with cooking spray.
Slightly beat egg white with salt and pepper to taste.
Add egg mixture to veggies. When almost set, sprinkle with cheese and fold until fully set.
Enjoy.
Number of Servings: 1
Morningstar Egg McMuffin
Ingredients
100 calorie English muffin or Weight Watchers English muffin
Morningstar Farms breakfast patty
1 egg
1/2 Kraft singles 2% cheese slice
Directions
Toast english muffin. Scramble and cook egg in a skillet. Microwave breakfast patty for one minute. Place half of the english muffin on a plate, top with the 1/2 cheese slice, the breakfast patty, the scrambled egg, and the other half of the english muffin. A great, fast, and healthy breakfast!
Also, feel free to swap the egg with egg substitute for an even healthier breakfast!
Number of Servings: 1
More Low-Carb/High Protein Chicken Recipes.
Pan Chicken Parmesan Recipe
Ingredients
2, 7oz boneless, skinless chicken breasts
4, .71oz slices of mozzarella cheese
1/2c Prego Traditional Italian Sauce
Salt/ Pepper/ Garlic Powder
1Tbs Olive Oil
Dried Rosemary Leaves
Ground Oregano
Dried Basil
Directions
-Cut chicken breasts in half to create 4 pieces -Season with salt, pepper and garlic powder to taste.
-Heat skillet with 1tbs olive oil
-Cook chicken till done and transfer to a baking dish.
-cover each chicken breast with 1/8c Prego Sauce, 1 slice of cheese and dashes of herbs.
-bake in countertop oven, broiler or regular oven till cheese is melted and slightly browned.
Number of Servings: 4
Broccoli Tomato Chicken Recipe
Ingredients
1 boneless skinless chicken breast
1/2 small onion , sliced
2 cups frozen broccoli
2 medium tomatoes , chopped
1 pinch salt and pepper
2 tsp minced garlic
Directions
1- Cut chicken into bite-size pieces
2- Put garlic and onion in hot pan w/1 tbsp water. Cook. until semi soft.
Add chicken.. Cook over medium heat,unti chicken is tender. Add broccoli and tomato. Sprinkle with salt and pepper.
3- Cover and cook until chicken is done and vegetables are hot.
Number of Servings: 2
Ingredients
2, 7oz boneless, skinless chicken breasts
4, .71oz slices of mozzarella cheese
1/2c Prego Traditional Italian Sauce
Salt/ Pepper/ Garlic Powder
1Tbs Olive Oil
Dried Rosemary Leaves
Ground Oregano
Dried Basil
Directions
-Cut chicken breasts in half to create 4 pieces -Season with salt, pepper and garlic powder to taste.
-Heat skillet with 1tbs olive oil
-Cook chicken till done and transfer to a baking dish.
-cover each chicken breast with 1/8c Prego Sauce, 1 slice of cheese and dashes of herbs.
-bake in countertop oven, broiler or regular oven till cheese is melted and slightly browned.
Number of Servings: 4
Broccoli Tomato Chicken Recipe
Ingredients
1 boneless skinless chicken breast
1/2 small onion , sliced
2 cups frozen broccoli
2 medium tomatoes , chopped
1 pinch salt and pepper
2 tsp minced garlic
Directions
1- Cut chicken into bite-size pieces
2- Put garlic and onion in hot pan w/1 tbsp water. Cook. until semi soft.
Add chicken.. Cook over medium heat,unti chicken is tender. Add broccoli and tomato. Sprinkle with salt and pepper.
3- Cover and cook until chicken is done and vegetables are hot.
Number of Servings: 2
P90X Carrot Cake Protein Muffins
This is a great tasting recipe from the P90X system.
Ingredients
8 egg whites
1 cup Rolled Oats
1/2 cup cottage cheese, fat free
4 scoops Any Whey protein powder
2 teaspoons baking powder
2 tablespoons vanilla extract
½ cup splenda
3 teaspoons cinnamon
1 cup grated carrots
1/3 cup crushed pineapple -- drained
Optional (not included in cal calc)
2 tablespoons raisins -- optional
2 tablespoons almonds -- or walnuts, optional
*Very good with fat free cream cheese frosting on top!!
Directions
Combine Egg Whites and next 7 ingredients (Egg Whites to Cinnamon) in a blender. Blend in a blender. Gently fold carrots, pineapples, nuts and raisins.
Spoon batter into muffin pans coated with cooking spray, filling ¾ full. Bake at 375 degrees for 30 minutes or until golden. Remove from pan immediately.
Number of Servings: 14
Ingredients
8 egg whites
1 cup Rolled Oats
1/2 cup cottage cheese, fat free
4 scoops Any Whey protein powder
2 teaspoons baking powder
2 tablespoons vanilla extract
½ cup splenda
3 teaspoons cinnamon
1 cup grated carrots
1/3 cup crushed pineapple -- drained
Optional (not included in cal calc)
2 tablespoons raisins -- optional
2 tablespoons almonds -- or walnuts, optional
*Very good with fat free cream cheese frosting on top!!
Directions
Combine Egg Whites and next 7 ingredients (Egg Whites to Cinnamon) in a blender. Blend in a blender. Gently fold carrots, pineapples, nuts and raisins.
Spoon batter into muffin pans coated with cooking spray, filling ¾ full. Bake at 375 degrees for 30 minutes or until golden. Remove from pan immediately.
Number of Servings: 14
Lowfat dessert. Amaretto Cheescake.
Low Fat Amaretto Cheesecake Recipe
This is a delicious low fat treat.
Ingredients:
1/2 Cup Graham Cracker Crumbs
8 oz. Fat-Free Cream Cheese
8 oz. Low-Fat Cream Cheese
8 oz. Fat-Free Sour Cream
2 Tbsp. Cornstarch
1 Cup Sugar
1/2 tsp. Imitation Butter Flavoring
1 tsp. Almond Extract
4 Tbsp. Almonds, sliced
Preheat the oven to 350 degrees F.
Directions:
Remove the bottom of a 9” spring-form pan. Cut a square of foil that is an inch larger than the bottom of the pan. In the pan bottom with the foil, and put it back together, fold the excess up and out of the way.
Spray with a cooking spray. Pour crumbs to the bottom of the pan, to coat evening.
Mix together the 2 cream cheeses, the sour cream, sugar, cornstarch, butter and almond extract, in a large bowl. Pour the filling into pan, evenly, starting from the center.
Sprinkle on the almond slices on the top of the cake, around the edges, lightly pushing the to the top.
Bake for an hour, until the top is firm and brown. Let it cool for an hour, cover with plastic wrap and freeze for at least 8 hours. Remove immediately from the pan and foil an hour before serving.
And Enjoy!
Yield: 12 servings
This is a delicious low fat treat.
Ingredients:
1/2 Cup Graham Cracker Crumbs
8 oz. Fat-Free Cream Cheese
8 oz. Low-Fat Cream Cheese
8 oz. Fat-Free Sour Cream
2 Tbsp. Cornstarch
1 Cup Sugar
1/2 tsp. Imitation Butter Flavoring
1 tsp. Almond Extract
4 Tbsp. Almonds, sliced
Preheat the oven to 350 degrees F.
Directions:
Remove the bottom of a 9” spring-form pan. Cut a square of foil that is an inch larger than the bottom of the pan. In the pan bottom with the foil, and put it back together, fold the excess up and out of the way.
Spray with a cooking spray. Pour crumbs to the bottom of the pan, to coat evening.
Mix together the 2 cream cheeses, the sour cream, sugar, cornstarch, butter and almond extract, in a large bowl. Pour the filling into pan, evenly, starting from the center.
Sprinkle on the almond slices on the top of the cake, around the edges, lightly pushing the to the top.
Bake for an hour, until the top is firm and brown. Let it cool for an hour, cover with plastic wrap and freeze for at least 8 hours. Remove immediately from the pan and foil an hour before serving.
And Enjoy!
Yield: 12 servings
Recipes, Low-carb/HighProtein. Chicken and salmon.
Citrus Grilled Chicken Recipe
This is a simple, healthy, and tasty grilled chicken recipe.
Ingredients:
1 1/2 lb. Boneless Skinless Chicken Breasts
1/2 Cup Orange Juice
1/2 Cup Lemon Juice
2 Tbsp. Chicken Bouillon Granules
1 Tbsp. Garlic, minced
1 tsp. Crushed Red Pepper Flakes
1 tsp. Oregano
Directions:
Add the orange juice, lemon juice, chicken bouillon, garlic, red pepper flakes, and oregano, in a large zipper bag. Marinate the chicken in the bag for 4 hours in the refrigerator.
Grill until the juices run clear.
And Enjoy!
Cook Time: 5 hours
Yield: 6 servings
Herbed Grilled Salmon Recipe
Salmon is very healthy, full of Omega-3's and so delicious!
Ingredients:
Vegetable Oil Spray
1 1/2 lbs. Boneless Salmon Filet
1/2 Lime
2 Tbsp. White Wine
1 tsp. Mayonnaise or Butter
1/2 tsp. Onion Powder
1/2 tsp. Garlic Powder
1/2 tsp. Kosher Salt
1/2 tsp. Lemon Pepper
1/2 tsp. Dried Basil
1/2 tsp. Dried Oregano
1/2 tsp. Dried Dill Weed
1/4 tsp. Hungarian Sweet Paprika
Preheat the grill to high heat.
Directions:
Make a tray of heavy-duty foil, doubled-length to fit the salmon, by folding a long piece in half and folding up the four sides, dull side up.
Spray your tray with the cooking spray, and use a platter or metal tray to transport to the grill.
Don’t lay the tray on the grill yet. Lay the salmon filet onto the foil tray, skin-side down. First squeeze on the limejuice and white wine. Spread the mayonnaise on top of the salmon.
Mix together the onion powder, garlic powder, salt, lemon pepper, basil, oregano, and dill weed in a small bowl. Sprinkle the mixture on the top of the salmon, and add the paprika to the top.
Transfer the foil and salmon to the hot grill, and let cook for 10 minutes per inch of thickness in a covered grill. It’s done when it turns light pink, and feels firm when gently touched with a fork.
Use a spatula to lift the salmon away from the skin.
And Enjoy!
Prep Time: 10 minutes
Cook Time: 15 minutes
Yield: 2 servings
This is a simple, healthy, and tasty grilled chicken recipe.
Ingredients:
1 1/2 lb. Boneless Skinless Chicken Breasts
1/2 Cup Orange Juice
1/2 Cup Lemon Juice
2 Tbsp. Chicken Bouillon Granules
1 Tbsp. Garlic, minced
1 tsp. Crushed Red Pepper Flakes
1 tsp. Oregano
Directions:
Add the orange juice, lemon juice, chicken bouillon, garlic, red pepper flakes, and oregano, in a large zipper bag. Marinate the chicken in the bag for 4 hours in the refrigerator.
Grill until the juices run clear.
And Enjoy!
Cook Time: 5 hours
Yield: 6 servings
Herbed Grilled Salmon Recipe
Salmon is very healthy, full of Omega-3's and so delicious!
Ingredients:
Vegetable Oil Spray
1 1/2 lbs. Boneless Salmon Filet
1/2 Lime
2 Tbsp. White Wine
1 tsp. Mayonnaise or Butter
1/2 tsp. Onion Powder
1/2 tsp. Garlic Powder
1/2 tsp. Kosher Salt
1/2 tsp. Lemon Pepper
1/2 tsp. Dried Basil
1/2 tsp. Dried Oregano
1/2 tsp. Dried Dill Weed
1/4 tsp. Hungarian Sweet Paprika
Preheat the grill to high heat.
Directions:
Make a tray of heavy-duty foil, doubled-length to fit the salmon, by folding a long piece in half and folding up the four sides, dull side up.
Spray your tray with the cooking spray, and use a platter or metal tray to transport to the grill.
Don’t lay the tray on the grill yet. Lay the salmon filet onto the foil tray, skin-side down. First squeeze on the limejuice and white wine. Spread the mayonnaise on top of the salmon.
Mix together the onion powder, garlic powder, salt, lemon pepper, basil, oregano, and dill weed in a small bowl. Sprinkle the mixture on the top of the salmon, and add the paprika to the top.
Transfer the foil and salmon to the hot grill, and let cook for 10 minutes per inch of thickness in a covered grill. It’s done when it turns light pink, and feels firm when gently touched with a fork.
Use a spatula to lift the salmon away from the skin.
And Enjoy!
Prep Time: 10 minutes
Cook Time: 15 minutes
Yield: 2 servings
6-pack AB BURNER Routine
Having six-pack abs is coveted by men and women alike. When you see someone with a flat, defined mid-section, you know they take good care of themselves, and it makes you envious of their hard work.
How can you have the six-pack definition you crave?
Try to incorporate a few of these tips:
1- eat a low carb, low fat, high protein diet to lose the fat that’s covering your muscles. This is 95% of what one must do to reveal those abs. Everyone has a six-pack under that layer of fat. Everyone.
2- you can’t spot train your abs, so follow an all-over body exercise program. (you can find any level on this blog)
3- try different variations of the basic ab routines in your workout, then shock those ab muscles about twice per week with the AB BURNER Routine below.
6-Pack AB BURNER Routine:
You will need an exercise mat for this routine.
Make sure the lower back stays well supported. Rest only about 30 seconds between exercises. Allow enough time for a good stretch/cool-down period when you are done. You will be exhausted if you did this correctly.
Basic Crunch
Lay down on the floor, knees bent, hands resting (not pulling) behind head, feet and lower back pressing into the ground. Squeeze the abdominals as you lift your upper body toward your knees. Your shoulder blades should come off the floor no more 6-8 inches. Lower slowly. Exhale up, inhale down. Repeat 15-20 times.
Reverse Crunch
Lay down on the floor, legs and arms pointed straight up (your body will be in the shape of an "U"). Now, at the same time, lift your buttocks and shoulders off of the floor (almost as if you're trying to touch your toes with your fingers). Lower slowly, concentrating on the lower ab region. Repeat 15-20 times.
Cross
Lay on your back, knees bent. Use your hands to support the head, thumbs right behind your ears. Keeping your right shoulder on the ground, twist the left side of your body up and over, pointing your left shoulder toward your right knee. Lower. Repeat 15-20 times each side.
Crunch with Alternate Twist
Same position, knees bent, hands supporting the head. Crunch up; twist your body to the right; twist your body to the left; and crunch forward again. Release, but do not lower your head all the way to the ground. Repeat this series of fluid movements 15-20 times.
If you follow these tips and trust me, you’ll see results in no time!
Remember persistance is the key, STICK TO THE PROGRAM.
Nothing happens overnight but if you keep saying, "I'll do it tomorow" well, tomorrow never comes.
Today is the day to finally get up and do it!
ADVANCED Bodybuilding Workout
This is an advanced bodybuilder workout for lifters with at least 1 year of lifting experience. If you are looking to step your training up a notch and pack on some serious muscle...this workout is for you.
This advanced workout is designed to target each muscle group once a week over 5 days! This is the workout I'm currently using and it is VERY tough! Expect to make very serious gains with this one though. You will definitely notice. Monday you will hit shoulders, Tuesday for arms, Wednesday for legs, Thursday for back and Friday for Chest. To look after the mid-section you will be doing 1 abdominal exercise at the end of each daily workout.
To get the maximum results from this workout you will need to vary it up a bit. The best way to do this is by supersetting the exercises. You should superset a compound and isolation exercise each day, every 3rd week. That will keep your muscles guessing. Use this advanced bodybuilder workout for 8-12 weeks then change it up slightly. Remember that "muscle memory" thing? Well, it's true. I've seen a lot of guys in the gym using the same workout they've been using for a year. Guess what? They look exactly the same as they did a year ago.
Monday - Shoulders and Abs
Shoulders
Military Press 4x 8-10
Barbell Front Raise 3x 10
Upright Row 4x 8
Dumbbell Lateral Raise 4x 8
Dumbbell Reverse Fly 3x 10
Abs
Decline Sit Ups 3 MAX
Notes:
>Dumbbell lateral raises can be supersetted with upright rows.
>Hold a weight plate on your chest for decline situps if bodyweight is not challenging enough.
Tuesday - Arms and Abs
Biceps
Standing Barbell Curl 4x 8
Preacher Curls 4x 8
Cable Curl 4x 8
Triceps
Close Grip Bench Press 4x 6
Tricep Dip 3x 10+ (MAX)
Lying Tricep Extension (skullcrushers) 4x 8-10
Forearms
Barbell Wrist Curl 3x 10
Abs
Hanging Leg Raise 3x MAX
Wednesday - Legs and Abs
Quads/Hamstrings/Glutes
Squat 5x 5-7
45 Degree Leg Press 4x 10
Leg Extension 4x 8-10
Leg Curl 4x 8-10
Calves
Seated calf Raise 4x 12-15
45 Degree Calf Press 4x 10-12
Abs
Machine or ball
Note:
>Seated Calf Raise: You can do 15 bodyweight standing calf raises immediately after to add intensity.
Thursday - Back and Abs
Back
Wide Grip Pull Up 5x 8-10
Lat Pull Down 4x 10
Seated Row 4x 10
One Arm Dumbbell Row 3x 8
Abs
Decline Abdominal Reach 3 MAX
Notes:
>Lat pull downs can be supersetted with seated row to add intensity.
Friday - Chest and Abs
Chest
Barbell Bench Press 5x 6-10
Incline Bench Press 4x 8
Chest Dip 4x 8
Dumbbell Flys 4x 10-12
Abs
Hanging Leg Raise 3x MAX
Notes:
>Barbell Bench can be supersetted with Incline Dumbbell Flys.
>Dumbbell Flys: You can do these on either flat bench or incline depending on what part of the chest you want to hit.
Saturday and Sunday - rest
3-Day intermediate to semi-advanced routine
3-DAY INTERMEDIATE BODYBUILDING ROUTINE
Using Mon/Wed/Fri training schedule, a sample workout routine could be:
Monday: Chest/Triceps/Shoulders
Dumbbell presses on flat bench 2x 8-10
Dumbbell presses on incline bench 2x 10-12
Standing barbell military presses 2x 10-12
Cable crossover flies (focus on contraction) 2x 12-15
Standing barbell military presses 2x 10-12
Lateral dumbbell deltoid raises 2x 12-15
Dips 2x 10-12
Skullcrushers with EZ-bar 2x 10-12
Tricep V-bar pushdowns 2x 10-12
Tuesday: Rest
Wednesday: Back/Biceps/Forearms/Abs
Deadlifts 3 10-12
Reverse-grip lat pulls 2x 10-12
Dumbbell rows 2x 10-12
Chins 2x 10-12
Preacher curls with EZ-bar 2x 10-12
Standing alternating dumbbell bicep curls 2x 10-12
Seated dumbbell hammer curls 2x 8-10
Reverse bicep curls with straight bar 2x 12-15
Abs- 4x 10-20
Leg raises- 4x 10-20
Thursday: Rest
Friday: Legs
Squats 3x 10-12
Leg presses (plate-loaded machine) 2x 8-10
Leg extension machine 2x 10-12
Seated hamstring curls 2x 10-12
Face-down hamstring curls 2x 10-12
Standing calf presses 3x 8-10
Donkey calf presses 2x 10-12
Lying calf presses 2x 10-12
Weekend: Rest
Using Mon/Wed/Fri training schedule, a sample workout routine could be:
Monday: Chest/Triceps/Shoulders
Dumbbell presses on flat bench 2x 8-10
Dumbbell presses on incline bench 2x 10-12
Standing barbell military presses 2x 10-12
Cable crossover flies (focus on contraction) 2x 12-15
Standing barbell military presses 2x 10-12
Lateral dumbbell deltoid raises 2x 12-15
Dips 2x 10-12
Skullcrushers with EZ-bar 2x 10-12
Tricep V-bar pushdowns 2x 10-12
Tuesday: Rest
Wednesday: Back/Biceps/Forearms/Abs
Deadlifts 3 10-12
Reverse-grip lat pulls 2x 10-12
Dumbbell rows 2x 10-12
Chins 2x 10-12
Preacher curls with EZ-bar 2x 10-12
Standing alternating dumbbell bicep curls 2x 10-12
Seated dumbbell hammer curls 2x 8-10
Reverse bicep curls with straight bar 2x 12-15
Abs- 4x 10-20
Leg raises- 4x 10-20
Thursday: Rest
Friday: Legs
Squats 3x 10-12
Leg presses (plate-loaded machine) 2x 8-10
Leg extension machine 2x 10-12
Seated hamstring curls 2x 10-12
Face-down hamstring curls 2x 10-12
Standing calf presses 3x 8-10
Donkey calf presses 2x 10-12
Lying calf presses 2x 10-12
Weekend: Rest
Supplement reviews
Since I've got into bodybuilding, I've probably wasted more hard earned money on supplements than anything else I can think of. Whether you want to try supplements for weightloss or muscle building, my single bit if advice to you would be, search for un-biased reviews on these products. By unbiased, I mean do a google search for individual product reviews from a site that does NOT sell supplements. Supplements are only to aid you by giving you quicker recovery or extra energy to WORKOUT. There is no magic pill that will make you lose weight and gain muscle, you still have to work hard for it.
Vitamins and supplements are a multi-million dollar industry that has little to no FDA approval for their claims. As the old saying goes, "If something sounds too good to be true, it usually is." I've been duped mainly at GNC's and Vitamin Shoppes, asking the guy behind the counter for advice. This is no good. Cause I walked out of the store with my wallet 100 bucks lighter with totally useless capsules and powders. The guys behind the counter are biased and want you to buy something expensive, which almost EVERYTHING in these stores are too inflated. I'll say it again, look for unbiased reviews from people who do not work for the labels. These claims that you can "Lose 20 pounds in two weeks" or "Build 20 pounds of solid muscle in one week" This is just total BS and of course, false advertisement.
I'm gonna list some of the products I and some workout friends have personally tried that actually work well or at least do some of what they claim. I'll rate them between 1the lowest score and 10 the highest score.
MUSCLE BUILDERS
All American EFX Kre-Alkalyn EFX - 8
Gaspari Superpump 250- 8.5
BioRhythm AfterGlow - 8
GENr8 Vitargo S2 - 7
Universal Torrent- 7
Gaspari Size-On - 9.5
TEST ENHANCERS/ProHormones (for more advanced weight-lifting programs)
Gaspari Novedex XT - 9.5 (proven test enhancer)
EST Propadrol - 7
Anabolic Xtreme Phera-Plex - 9.5
Competitive Edge Labs M-Drol - 9.5
Tri City Labs Xtreme Tren - 7
KiloSports Trenadrol - 7
Anabolic Xtreme Superdrol - 9.5
WEIGHTLOSS/FATBURNERS/ENERGY ENHANCERS
Biotest Hot Rox - 9
Instone Lean Fire - 7.5
Hydroxycut Hardcore - 7.5
VPX Meltdown - 9
Nutrex Lipo-6 - 9
Twinlab Ripped Fuel - 9
Twinlab Ripped Fuel Extreme - 9.5
*Remember, supplements do not work exactly the same for everybody. Some of these may work better or not as good as they did with me. I recommend starting with a smaller dose and bump it up a little as your body gets used to it. Remember, nothing out there will work miracles, you must do your part also. Buy online.... I'll usually google the product I want to try and keep searching until I find the absolute lowest price.
Importance of adding PROTEIN to your weightloss/fitness program
Protein Fact:
Your body uses protein to build, repair and maintain almost all of the tissue in your body. This includes muscle. Other than water, protein is the most plentiful substance in muscle tissue. Almost 75% of your muscle is made of water and 20% of your muscle is protein. The remaining 5% of your muscle is carbs, fats, vitamins, and minerals. Getting enough protein plays a tremendous role in maintaining and building muscle.
What is Protein and WHY is it important?
Proteins are compounds composed of carbon, hydrogen, nitrogen, and oxygen. These elements combine to form strings of amino acids. Protein falls into the class of nutrients called "macronutrients." Other macronutrients are carbohydrates and fat.
Protein is the building block of muscle and provides the support your body needs to gain muscle and lose fat. It is the right source to get all the possible benefits from your muscle building/fitness and weight loss regimens are as possible.
Due to its role in the building, repair, and maintenance of muscle, protein is an invaluable source in any fitness plan.
Protein is the building block of muscle and provides the support your body needs to gain muscle and lose fat. It is the right source to get all the possible benefits from your muscle building/fitness and weight loss regimens are as possible.
Due to its role in the building, repair, and maintenance of muscle, protein is an invaluable source in any fitness plan.
Protein Helps Build Muscle:
Eating protein helps your body build and maintain muscle. When you exercise or workout with weights, the muscle is actually being broken down.
Eating protein helps your body build and maintain muscle. When you exercise or workout with weights, the muscle is actually being broken down.
During the work out, the muscle fibers actually tear under the stress of working out. These small tears to the muscle causes a reaction in your body telling it to repair and reinforce these damaged fibers. It is during the repair phase that muscle building takes place. Your body uses protein to build, repair and maintain the muscle tissue in your body. So, in order to increase the benefits of your workout routine, you need added protein to repair your muscles.
Protein Helps Burn Fat:
Protein supplementation also helps the body burn more fat. While cardio workouts, running, walking, etc. help you burn extra calories and burn fat WHILE you are exercising. It is a common misconception that cardio workouts increase your metabolism. You can however, change your metabolism, and burn fat throughout the day and even while sleeping, by building and toning muscle. Protein supplementation plays an essential role in increasing lean muscle.
Protein actually elevates your metabolism.
Protein is harder for your body to digest than fat or carbohydrates. It requires more energy for your body to digest protein. Therefore, you burn more calories with protein.
Protein also helps to suppress our appetite. By consuming less calories, of course would in turn contribute to successful weight loss. Then, because of protein's ability to help us maintain muscle, the body will burn fat more efficiently.
Protein also helps to suppress our appetite. By consuming less calories, of course would in turn contribute to successful weight loss. Then, because of protein's ability to help us maintain muscle, the body will burn fat more efficiently.
>>Interesting fact: If two people eat exactly the same amount of calories per day, the one with a higher protein intake will have a higher metabolism.<<
Protein Supplements I've Tried & Recommend:
1- IDS New Whey Protein Shots - Comes in 8 flavors, pre-mixed, great tasting. Most convenient but also least economical. 12 tubes in the $20-$28 range. Choice of 25 gram or 42 gram
2- Body Fortress Whey Protein - This is what I use religiously. It's powder form though and comes in about 4 flavors. Not nasty-tasting like many others I have tried. Mixes well with a shaker cup. Supplies a whopping 52 grams of protein per 2 scoops complete wih glutamine, taurine and BCAAS. Definitely more bang for the buck. I buy it at Walmart for about $14 for a 2lb jug.
3- SIX STAR Hardcore Strength Whey Protein - Same basics as #2, tastes good but slightly more expensive. Around $22 for 2lb jug.
Beginner Fitness Routine that works
Just getting started in the gym and don't know what to do? One thing I found on my weightloss/fitness journey is everyone responds differently. Figuring out what works best for you is the key. A workout you might find in a bodybuilding magazine, men's or women's health magazine or any of the thousands of fitness forums on the net are not designed for the average person. I personally went through several different routines until I found one that worked for my body type and one I could stick with, most importantly. Keep it simple, make it do-able so you don't dread it and move through the exercises at a moderate pace.
Tip: Lot's of people like to use the gym equipment as furniture to sit and chat. I avoid the chatters by using an ipod and earplugs. Then the chatters don't start a conversation because they think you can't hear them!
What workout schedule will work best for you? At the very least, you should try a 3-on, 4-off Circuit Training Routine. Most people can easily work this in their schedule. For example, Monday, Wednesday and Friday. Taking a rest day in between eack workout day. This is the program I started with and achieved fairly quick results. Cycling through the machines, or alternating some free-weight movements if you wish. Don't be afraid to add to or alternate an exercise into your workout that works better for your body type. Below is an example of what I used:
Monday/Wednesday/Friday
Weeks 1-4:
10-30 minutes on treadmill or eliptical, etc. for cardio and warm-up before every session.
>Leg press machine 1-3 sets for10-15 reps
>Bench Press machine 1-3 sets for10-15 reps
>Shoulder Presses (dumbell or machine) 1-3 sets for 10-15 reps
>Machine Row 1-3 sets for 10-15 reps
>Seated Preacher Curls 1-3 sets for 10-15 reps
>Triceps Push Downs 1-3 sets for 10-15 reps
>Calf raises (standing or seated) 1-3 sets for 10-15 reps
>Crunches-Abs (ball or roman chair) 1-3 sets for 10-20 reps
*Rest about 1 minute between sets. More if you need it. Men will do better with around 10-12 reps per exercise and Women will want to go with higher reps like 15-20 per exercise.
The 3-on, 4-off Circuit Training Routine is for the beginner who might say, "I'd like to lose the spare tire and maybe add a bit of muscle. I don't want to be big and bulky though!" Be careful to give the body a warning of what is coming though. Don't over do it! A whole body workout 3 days per week is the fundamental start for any resistance training program. What you do is take one exercise for each body part and do three sets of 10-15 reps with it. On week one, you may find that three sets is a bit too much. This depends on the shape you are in going into it. A good way to ease into this is to do 1 set of everything for week 1, two sets of everything for weeks two and three. Finally, doing all three sets by the end of the month. By the time you begin with month two, you'll be able to perform three sets of 10-15 for every muscle group on Monday, Wednesday and Friday. Each day of the 3-on, 4-off Circuit Training Routine will begin with 10 to 30 minutes of your preferred cardio. Treadmill, elliptical, bicycle, power-walking, etc.
Believe me, if you change your eating habits even slightly and follow the beginners routine, in about 12 short weeks you're going to start seeing the difference in the mirror!
Subscribe to:
Posts (Atom)
Posts
