What’s hot summer-like day! 93 degrees F at 5 pm.
Feeling fantatic today working out in the gym. Tight body and popping abs to show. Ha!
Workout Routine:
Superset (3 sets)
- Half chin-up + curl up x 5 reps => Hanging leg raise (straight arm) x 5 reps
- 1-Dumbbell Biceps Curl @ 30# x 5 + 5 + 5 +5 reps
Cable Circuit (3 sets)
- Chest Flye, low to mid @ 5 x 10 reps => Horizontal @ 5 x 10 reps
- Oblique crunch down, 1-arm holding cable @ 8 x 15 + 15 reps
* Finisher, bodyweight dips x 15 reps
1-Dumbbell rear delt fly @ 20# x 12 + 12 reps x 4 sets
Wednesday, May 26, 2010
Sunday, May 23, 2010
Stop Your Body's Stress Hormone from Making You Fat
Mastering Cortisol: Stop Your Body's Stress Hormone from Making You Fat Around the Middle
Mastering Cortisol explains why the fat that collects around the middle of the body can't simply be blamed on eating too much or not exercising enough. The real cause is stress, which triggers an imbalance of the hormone cortisol that in turn tricks the body into creating unnecessary belly fat. It's all part of the fight-or-flight response dating back to the caveman that tells the body to store up fat in times of peril.
But the cycle can be stopped: Mastering Cortisol details specific ways to counter the cortisol with a tailor-made exercise plan that will slim the belly. Based on breakthrough genetic tests, the program also recommends specific vitamins and minerals and explains which foods will work best for the reader.
Find out more: Mastering Cortisol: Stop Your Body's Stress Hormone from Making You Fat Around the Middle
Mastering Cortisol explains why the fat that collects around the middle of the body can't simply be blamed on eating too much or not exercising enough. The real cause is stress, which triggers an imbalance of the hormone cortisol that in turn tricks the body into creating unnecessary belly fat. It's all part of the fight-or-flight response dating back to the caveman that tells the body to store up fat in times of peril.
But the cycle can be stopped: Mastering Cortisol details specific ways to counter the cortisol with a tailor-made exercise plan that will slim the belly. Based on breakthrough genetic tests, the program also recommends specific vitamins and minerals and explains which foods will work best for the reader.
Find out more: Mastering Cortisol: Stop Your Body's Stress Hormone from Making You Fat Around the Middle
Saturday, May 22, 2010
Top 4 Mistakes in Losing Arm Fat and How to Do It Right
There are many women who have given their best efforts to lose their arm fat, especially around their triceps or under their arms. With sleeveless dress being one of most women's favorite clothing, this is totally understandable.
During your research for the answer, you may have stumbled upon many potential answers. Ive looked at those advices and suggestions on this matter and I can understand why most of them wont work; if you have put some effort to try them, Im sure youll agree with me. Heres what most of them told you:
1. Focus your exercises on your arm; for example: triceps extension, diamond pushups, etc. This method won't give you the result that you want because the only way to burn fat is doing full body exercises. Why? Because you can't remove fat from certain spot on your body by train that body part only, no matter how hard you train it.
Training specific spot is not the answer for the question how to lose arm fat; it also wont do the job if your problem is tummy fat, love handles, or any other fat in specific spot on your body. Instead, you should do a full body exercises, thus get rid of your overall body fat; for women, at 16-18% body fat youll get that slender arm and sexy flat stomach.
2. Doing regular cardio exercises a few times per week while keep your heart rate in target heart rate zone. This mean that youll doing steady pace cardio, probably on a treadmill or stationary bike, about three to four times a week while watching TV. This is misleading method that most people do; it will only consume your time on long, boring, and fruitless exercises.
I know you must have tried this; its one of the mainstreams believes anyway. Furthermore, this is why most of them fail. Your body is not meant for steady pace exercise; itll simply keep up by adjusting itself with your regular exercise by slowing its metabolic rate. When that time comes, your regular exercises will have less and less result; it may even produce no result at all
The best exercise to lose arm fat or any fat burning effort in general is high intensity interval training. This mean that instead of steady pace exercise, you must keep changing the intensity of your exercises; this will make your body unable to adjust itself, thus result in fast metabolic rate and fat burning.
For example: sprint for 1 minute, jog for 1-2 minutes, sprint again for 1 minute, and so on. You can also apply this on swimming, biking, and any other cardio exercises.
3. Doing strength training; indeed, you should do this, but do not focus to train one specific spot such as arm or tummy, remember that your ultimate goal is to achieve ideal body fat.
Doing strength training; indeed, you should do this, but do not focus to train one specific spot such as arm or tummy, remember that your ultimate goal is to achieve ideal body fat. You can do this with dumbbell or barbells, but using your bodyweight is okay too. Some good bodyweight exercises: bodyweight squat, decline pushups, and bodyweight inverted rows.
Note that women won't get bulky from doing strength training; they just dont have enough testosterone for that.
4. You'll also going to find that in order to lose arm fat, you'll need healthy eating habit; this one is also true. The golden rule should be avoiding fast food at any cost and choose unprocessed foods instead. Also remember to avoid liquid calories such as soda and alcohol; instead, increase fruit and vegetables intakes.
So, how to lose arm fat? High intensity interval training, strength training, and proper nutrition are the key ingredient; not only to burn fat in specific spot, but to achieve ideal body fat and get rid of all those excess fat from your body.
During your research for the answer, you may have stumbled upon many potential answers. Ive looked at those advices and suggestions on this matter and I can understand why most of them wont work; if you have put some effort to try them, Im sure youll agree with me. Heres what most of them told you:
1. Focus your exercises on your arm; for example: triceps extension, diamond pushups, etc. This method won't give you the result that you want because the only way to burn fat is doing full body exercises. Why? Because you can't remove fat from certain spot on your body by train that body part only, no matter how hard you train it.
Training specific spot is not the answer for the question how to lose arm fat; it also wont do the job if your problem is tummy fat, love handles, or any other fat in specific spot on your body. Instead, you should do a full body exercises, thus get rid of your overall body fat; for women, at 16-18% body fat youll get that slender arm and sexy flat stomach.
2. Doing regular cardio exercises a few times per week while keep your heart rate in target heart rate zone. This mean that youll doing steady pace cardio, probably on a treadmill or stationary bike, about three to four times a week while watching TV. This is misleading method that most people do; it will only consume your time on long, boring, and fruitless exercises.
I know you must have tried this; its one of the mainstreams believes anyway. Furthermore, this is why most of them fail. Your body is not meant for steady pace exercise; itll simply keep up by adjusting itself with your regular exercise by slowing its metabolic rate. When that time comes, your regular exercises will have less and less result; it may even produce no result at all
The best exercise to lose arm fat or any fat burning effort in general is high intensity interval training. This mean that instead of steady pace exercise, you must keep changing the intensity of your exercises; this will make your body unable to adjust itself, thus result in fast metabolic rate and fat burning.
For example: sprint for 1 minute, jog for 1-2 minutes, sprint again for 1 minute, and so on. You can also apply this on swimming, biking, and any other cardio exercises.
3. Doing strength training; indeed, you should do this, but do not focus to train one specific spot such as arm or tummy, remember that your ultimate goal is to achieve ideal body fat.
Doing strength training; indeed, you should do this, but do not focus to train one specific spot such as arm or tummy, remember that your ultimate goal is to achieve ideal body fat. You can do this with dumbbell or barbells, but using your bodyweight is okay too. Some good bodyweight exercises: bodyweight squat, decline pushups, and bodyweight inverted rows.
Note that women won't get bulky from doing strength training; they just dont have enough testosterone for that.
4. You'll also going to find that in order to lose arm fat, you'll need healthy eating habit; this one is also true. The golden rule should be avoiding fast food at any cost and choose unprocessed foods instead. Also remember to avoid liquid calories such as soda and alcohol; instead, increase fruit and vegetables intakes.
So, how to lose arm fat? High intensity interval training, strength training, and proper nutrition are the key ingredient; not only to burn fat in specific spot, but to achieve ideal body fat and get rid of all those excess fat from your body.
Sunday, May 09, 2010
Denville Personal Trainer Carey Yang on Day 39 of Summer Beach Body Fitness Challenge
Happy Mother’s Day too all moms!
Make special pancake with strawberry.
Workout Routine:
Superset ( 3 sets)
- 30-deg Incline Dumbbell Press, @ 60/60# x 10 reps
- Bulgarian Split Squat w/ 1-DB40# Overhead Hold x 10 + 10 reps
Escalating Interval Training on Treadmill Running
@ 3.5 mph pace, 1 min
@ 5.0 mph pace, 1 min
@ 5.5 mph pace, 1 min
@ 6.0 mph pace, 1 min
Repeat above for 3 times.
Make special pancake with strawberry.
Workout Routine:
Superset ( 3 sets)
- 30-deg Incline Dumbbell Press, @ 60/60# x 10 reps
- Bulgarian Split Squat w/ 1-DB40# Overhead Hold x 10 + 10 reps
Escalating Interval Training on Treadmill Running
@ 3.5 mph pace, 1 min
@ 5.0 mph pace, 1 min
@ 5.5 mph pace, 1 min
@ 6.0 mph pace, 1 min
Repeat above for 3 times.
Your Hormones, Your Weight - How They Link Together
Hormones control everything in your body from stress lives to immune response. Research shows that hormonal imbalance could lead to breast cancer, short-term memory loss as well as what you eat, why you eat it and what happens to the your body after you eat it.
According to Dr. Robert Greene, M.D. that there are at least 40 chemicals in our bodies influencing our appetite and what we eat. "The good news is that we're developing strategies to shift hormone signals to help people avoid weight gain as well as lose weight," Dr. Greene said.
In the fitness and weight-loss industry, we have established the basic equation of calories in, calories out. In a recent study by Dr. Michael Aziz, M.D. in his The Perfect 10 Diet book, your hormone level and stability is at least as important as, if not more important than, calorie counting.
Calorie counting is important, but is not everything. Two people of the same size can eat the exactly same foods, but have totally different results. It's important to stabilize your body's insulin level. When insulin is secreted in higher amounts, you feel hungrier. Then you eat more. Your willpower would succumb to your hungry need.
In an another diet book Change Your Brain, Change Your Body by neuroscientist Daniel Amen, he recommends optimizing hormone levels via daily exercise, balancing insulin, sleeping well and reducing stress.
"Serotonin affects mood and appetite and needs proper estrogen levels to be optimal," said Amen. "Low testosterone is linked to memory loss and belly fat."
So your hormones are running at a very sophisticated manner to keep your body and brain function properly.
Each of us is born with different genetic and metabolic profile. Eating according to our body type may hold the key to unlocking fat burning hormones.
A proven prescription is a balanced endocrine approach that control insulin with emphasis in lean protein, high fiber and lower carb.
According to Dr. Robert Greene, M.D. that there are at least 40 chemicals in our bodies influencing our appetite and what we eat. "The good news is that we're developing strategies to shift hormone signals to help people avoid weight gain as well as lose weight," Dr. Greene said.
In the fitness and weight-loss industry, we have established the basic equation of calories in, calories out. In a recent study by Dr. Michael Aziz, M.D. in his The Perfect 10 Diet book, your hormone level and stability is at least as important as, if not more important than, calorie counting.
Calorie counting is important, but is not everything. Two people of the same size can eat the exactly same foods, but have totally different results. It's important to stabilize your body's insulin level. When insulin is secreted in higher amounts, you feel hungrier. Then you eat more. Your willpower would succumb to your hungry need.
In an another diet book Change Your Brain, Change Your Body by neuroscientist Daniel Amen, he recommends optimizing hormone levels via daily exercise, balancing insulin, sleeping well and reducing stress.
"Serotonin affects mood and appetite and needs proper estrogen levels to be optimal," said Amen. "Low testosterone is linked to memory loss and belly fat."
So your hormones are running at a very sophisticated manner to keep your body and brain function properly.
Each of us is born with different genetic and metabolic profile. Eating according to our body type may hold the key to unlocking fat burning hormones.
A proven prescription is a balanced endocrine approach that control insulin with emphasis in lean protein, high fiber and lower carb.
Thursday, May 06, 2010
Fitness Expert Carey Yang Interviewed on Middle-Aged Women Exercise and Weight Management
Yang is the Founder and Master Trainer of Beyond Fitness Solutions in Denville, New Jersey.
A recent study published in the Journal of the American Medical Association on middle-aged women’s weight challenges has hit the news headline.
According to the 13-year study on 34,079 middle-aged women, they gained an average of almost 6 pounds during the study.
The findings suggest that at least an hour of moderate activity a day is needed for older women to avoid weight gain who aren’t dieting.
Yang was quoted that you don’t have to go to gym every day. Other activities such as walking, hiking or golf also help burn calories.
“This is a wake-up for many middle-aged woemn to start taking charge of their health,” Yang said.
“Hormonal changes in menopause and pregnancy are already two strikes against women,” Yang said. “But you’re not out yet – if you set realistic goals based on your personal needs and lifestyle, it’s not impossible to avoid weight gain.”
Yang offers the following tips for combating weight gain by taking one baby step at a time before you get frustrated, burntout and quit.
1. Know where you are. You got to know your numbers – weigh, body mass index (BMI), body fat, and waist measurement. User-friendly calculators can be found at http://www.cdc.gov/healthyweight/assessing. If you are not sure, find a fitness trainer in the gym and hire one to your home for consultation.
2. Exercise. The study refers to an hour of moderate exercise. It doesn’t mean you have to gym every day or run on treadmill or bike. Other activites such as walking, hiking, golfing all help 300 to 400 calories. If you increase the activity level and intensity, you can even burn more calories by running, aerobics or swimming.
3. Watch your calories. The truth is that you can’t outtrain a bad diet. You can train all day, every day, but eat all night and more than you can burn off, you will gain weight.
4. Portion control. Most people are overweight for one simple reason: They eat too much. You have to learn what a serving size is. It varies depending on the type of food, form and measuring unit. You’ll find calorie counting isn’t that hard. It may be tough at first, but in time you’ll find that you don’t have to be stuffed to be satisfied. The American Dietetic Association offers good advice at http://www.eatright.org/.
Wednesday, May 05, 2010
Can You Lose 25 Pounds in 25 Days?
Did you know that even if you have 20 POUNDS to lose right now, you can still be in KILLER shape for summer just 25 days from today?
My buddy Joel Marion is giving you the BLUEPRINT with his new 25-day rapid fat loss system, the Xtreme Fat Loss Diet.
BUT, the price is going up TONIGHT, and the $30 OFF special coming to an end.
http://bit.ly/9wjcq8 <------- LAST Chance to Save $30
The question you have to ask yourself is simple: Do you want to lose up to 25 LEGIT pounds in just 25 days? If so, you're not going to find a more strategic, faster solution than this program.
It's founded on SCIENCE.
It's based on STRATEGY.
No gimmicks. No BS. Just results
http://bit.ly/9wjcq8 <------- LAST Chance to Save $30
Oh, and if it doesn't work for you? YOU GET YOUR MONEY BACK. Your results are GUARANTEED, or you get a refund.
Look your best just 25 days from now. Look HOT on the beach. Be comfortable being "sexy" this summer (and KNOW that you are).
This is your LAST chance to get in at $30 OFF, and frankly, your last chance to decide what kind of body you want to be showcasing this summer.
Go now:
http://bit.ly/9wjcq8 <------- LAST Chance.
My buddy Joel Marion is giving you the BLUEPRINT with his new 25-day rapid fat loss system, the Xtreme Fat Loss Diet.
BUT, the price is going up TONIGHT, and the $30 OFF special coming to an end.
http://bit.ly/9wjcq8 <------- LAST Chance to Save $30
The question you have to ask yourself is simple: Do you want to lose up to 25 LEGIT pounds in just 25 days? If so, you're not going to find a more strategic, faster solution than this program.
It's founded on SCIENCE.
It's based on STRATEGY.
No gimmicks. No BS. Just results
http://bit.ly/9wjcq8 <------- LAST Chance to Save $30
Oh, and if it doesn't work for you? YOU GET YOUR MONEY BACK. Your results are GUARANTEED, or you get a refund.
Look your best just 25 days from now. Look HOT on the beach. Be comfortable being "sexy" this summer (and KNOW that you are).
This is your LAST chance to get in at $30 OFF, and frankly, your last chance to decide what kind of body you want to be showcasing this summer.
Go now:
http://bit.ly/9wjcq8 <------- LAST Chance.
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