How to Burn off the Fat Cells

Unfortunately, you don't really "burn" or "lose" the fat cells.

But you can "shrink" the fat cells!

The bad news is that fat cells can increase both in size (hypertrophy) and in number (hyperplasia). But you as a human being can only increase muscle (fiber) size, but not number. That's a disadvantage!

When you “lose” body fat, the fat cells don't go anywhere. The fat cells stays right where they were before, under the skin and on top of the your muscles. In fact you just "empty out" or "shrink" the fat cells.

Fat is stored inside the fat cells. The fat is not burned right there in the fat cells, it must be liberated from the fat cells through somewhat complex hormonal and biochemical pathways. Fat cell releases its contents (triaglycerol) into the bloodstream as free fatty acids. They are then transported through the blood to the tissues where the energy is needed.


How Many Fat Cells Do You Have?

An infant usually has about 5 to 6 billion fat cells. This number increases during early childhood and puberty, and a healthy adult with normal body composition has about 25 to 30 billion fat cells.

Now here's the ugly part. A typical overweight adult has around 75 billion fat cells. In the case of severe obesity, this number can be as high as 250 to 300 billion!

The average size (weight) of an adult fat cell is about 0.6 micrograms, ranging from 0.2 micograms to 0.9 micrograms. An overweight person’s fat cells can be up to three times larger than a person with ideal body composition.

Sounds depressing!?


What Can You Do to "Shrink" the Fat Cells for Good?

Learn the following take-home fat lessons from fat loss expert Tom Venuto:

1. Calories count! The signal that triggers your body to release adipose from fat cells is an energy deficit… you have to burn more than you eat.



2. Cut calories conservatively. Starving yourself may cause quick weightloss at first, but never works long term because it actually decreases the activity of fat burning enzymes that release fat from the cells. to avoid this “starvation mode” use exercise to BURN THE FAT, not very low calorie crash diets.



3. Get control of your weight now. If you are gaining weight, and especially if your weight is climbing upwards out of control, make a decision to STOP RIGHT NOW. Your fat cells might be multiplying, making it more difficult to get lean in the future. NOW is the time!



4. If you’ve already lost weight, you must be forever diligent. Your fat cells are not gone, they have merely “shrunk” or “emptied out.” Fitness is not a 12 week program, its a lifestyle. To stay lean you have to eat clean and stay active.



5. Genetics are only a minor factor. You may not have control over how many fat cells you were born with, but you do control the major factors that determine how much fat you store: lifestyle, exercise, nutrition, mental attitude.

Can You Eat More and Still Lose Fat?

The simple quick answer is "Yes."

Don't get too excited yet!

You'll need to expend more energy than from your food intake so that there is a calorie deficit. It's all about energy balance.


How to expend more energy and burn more calories?

You know the answers --- just by increasing activities through high intensity weight training, cardio exercises and all sorts of activities, leisure activites, playing sports, etc.

But most people stay away from putting in hard work and commitment. Health and fitness is not some 12-week program, although it's a good start. It's all about long-term healthy lifestyle transformation.

The get-lean-and-lose-fat strategy couldn't be simpler than by exercising more so that you can eat more while increasing metabolism, building lean muscle mass and losing body fat.

Fat-loss is simple, but not easy.

In a recent interview, fat loss expert Tom Venuto and nutrition guru Dr. John Berardi have a long discussion about calorie and energy balance.

Read the interview Part 1 here. >>

Read the interview Part 2 here. >>

Read the interview Part 3 here. >>


Two of the top fitness experts shed the light as to how to create healthy optimal calorie deficit by increasing energy G-flux.

The best part ... you get to eat more!

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The Ten Commandments of Successful Weight Loss Programs

People love tips, secrets, shortcuts or anything can help them to find the best exercises and weight loss programs. They listen to the dieting gurus, experts and perhaps barbers or hair dressers too. They keep searching and waiting for the magic diet pills.

Weight-loss is simple, but not easy.

People tend to overcomplicate things and make it so hard to quit easily. Like I said in my article about the secret to weight loss, many people are counting grams and calories to lose weight while eating junk foods all the time. What's the point?

Losing fat safely, effectively and permanently requires consistent efforts in various areas. There are more and more research studies showing that dieting usually fails in the the long run. Dieting is a quick-fix mindset that doesn't address the real issue and fundamental problem of a person's failure to lose weight. Eating balanced meals that contains real whole foods and nutrients is more satisfying.

"If dieting worked, there would be a bunch of skinny people walking around," said obesity researcher Dr. David Katz, head of Yale University’s Prevention Research Center. This had not happened and it got worse and worse.

I crossed by an article about 10 commandments of the best exercise and weight loss programs. They are very useful guidelines for successful weight loss that extends my earlier article on weight loss. These 10 commandments are listed in the following. Read to learn the details here. >>

The Ten Commandments of the Best Exercise and Weight Loss Programs

1. Thou Shalt Move... Anytime!

2. Thou Shalt Not Skip Breakfast.

3. Thou Shalt Eat Healthy Meals.

4. Thou Shalt Be Prepared.

5. Thou Shalt Find a Support Group.

6. Thou Shalt Drink Water.

7. Thou Shalt Not Listen to the Fat Guy.

8. Thou Shalt Learn New Things.

9. Thou Shalt Set Goals.

10. Thou Shalt Smile!


Click here to read more. >>

The Secret to Weight Loss

Oh, no, another "secret"? You're kidding me!

I should say THE missing link to long-term weight managment and wellness.

So what is it?

You can guess:

• High intensity resistance training to build muscle and strength. No problem. I hit the gym 4 times a week.
• High intensity interval training H.I.I.T. cardio exercise to fire up metabolism. Got that. I "H.I.I.T." the treadmill 5 times a week.
• Balanced nutrition, 5 to 6 meals a day to refuel your body and keep your blood sugar level steady. I'm pretty good at eating well although sometimes I cheat and eat junk foods.
• Commitment to your health, be accountable for yourself. Yes, I resolved to lose weight 60 pounds this year.
• Mastermind group and support team to cheer you up. Yeah, I try to stay away from those negative people who think I cannot lose weight.
• Coach or mentor to guide you. Yup, I also have a tough personal trainer who kicks my butt and keeps me motivated.

What if you have tried all of above and are still struggling to achieve your goals?

Feeling frustrated? Tired? Depressed? Burnout? I feel for you. Learn the 7 keys to avoid burnout from an Intensive Self-care Coach.

Ask yourself again. Be honest to youself.

• Perhaps weight training 4 times a week is too much for you. Are you training at the "high" intensity you're thinking?
• On top of weigh training, H.I.I.T. cardio 5 times a week? Are you sure it's really "high" intensity? Are you overtrained?
• Is your nutrition really balanced to meet your training demand and goals? Good mix of complex carbohydrates, protein and fat? Are you counting calories and still eating junk?
• Do you really follow your plan? Skipping workout? Binge-eating? Is losing 60 pounds in a year realistic?
• Is your circle of support getting smaller and smaller. Is your energy draining, not charged?
• After the personal training sessions, do you follow the individualized workout plan designed by your trainer? Your trainer always know.

Then what is missing?

You may do good in some of these areas. But you may lose focus and balance in some other areas. Losing inch and pound is not a healthy goal. That's not a healthy, meaningful, enjoyable life to just worry about losing 10 pounds or dropping 6 dress sizes.

What's it?

What's THE secret to weight loss?

Isn't it obvious? It's

your lifestyle and overall wellness.

Weight loss is simple, but not easy. It's not even a secret.

Your lifestyle is the foundation to put all the above elements together. It's the key to your sucess for your health and fitness. Healthy lifestyle changes are foremost important in your overall wellness.

You build all these elements by doing these healthy behaviors and activities to achieve your desired lifestyle and wellness. Otherwise, you're like traveling without a destination and roadmap.

How do you go about healthy life changes without quitting on the yard line?

One of the best ways is to join a group coaching and intensive training for performance lifestyle. This type of coaching and mentoring program has many benefits:

• Learn how to get active again; the active lifestyle model for year round consistency.
• Clarify your goals, objectives and your vision.
• Bring it all together to accomplish what you really want, to look, feel and perform better.
• Go through each step with a qualified coach and develop a plan of action.
• Coordinate all aspects of your lifestyle so you can achieve your goals with the best use of your energy.
• Focus on personal energy management and achiever mindset in health, nutrition, weight loss and fitness. Learn how to effectively recharge your energy, eat for success by eating Nutrient Rich whole foods that are optimal for health and natual weight loss.
• Small mastermind group puts you with a group of like-minded achievement-oriented people to become your accountability partners.

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How to Change Up Your Weight Training Routine

Why 3 sets by 10 reps? What's the Magic?

No. No magic. It's just a very basic weight training prescription for beginners - nothing good or bad or magical - just simple and easy to remember and follow.
The 3 sets of 10 reps program got its start in the '40s and '50s in some early strength training experiments. Some fitness pros even laughed at this 3x10 program as "amateur" way of weight training.
If you've been lifting weight but haven't gained much strength or muscle, changing up your weight training routine may hold the key to reveal your six pack abs. Who don't want firm and flat abs?

Let's look at the training variables you can manipulate for weight training (resistance training):

• Selection of exercises
• Order of exercises
• Weights (resistance)
• Sets
• Reps
• Tempo (rep speed)
• Rest interval
• Loading pattern
• Periodization program

Reasonably simple, huh? Yes, but there's more to it. The combination of all these variables determine your training volume and intensity and your results.

Let's look at an example. Say you want to work on your chest (pectoral muscles) by choosing dumbbell flat bench press and dumbbell flye exercises (your selection of exercises). One classical straight-set workout may look like this (after light-weight warm-up sets) :

Classical Straight Set for Hypertrophy (Muscle Building)
DB Bench Press: 60 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Dumbbell Flyes: 30 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Comments: The order of exercises is dumbbell bench press first followed by dumbbell flyes. Each exercise is performed for 3 sets by 10 reps at respective weights. The lifting tempo is 2-0-1 rep speed. The rest interval between sets is one minute. The weight loading pattern is straight set; i.e., same weight through each exercise. Some people may call Dumbbell Flyes as "post-exhaustion" set in this combination.

What Else Can You Do?

Well, a lot more than you think.
The following shows several variations to above weight training routine with comments.

Variation #1 Pre-exhaustion Set
Dumbbell Flyes: 35 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
DB Bench Press: 55 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest

Comments: The order of exercises is reversed. Flye is an isolation exercise that would tire out your pec as an "pre-exhaustion" set. You may be able to "fly" more weight first, but you almost wouldn't be able to lift as much in the subsequent Bench Press (a compound exercise).

Variation #2 Straight-Set for Maximum Strength
DB Bench Press: 75 lbs x 5 sets x 3 reps, 2-0-1 tempo, 3 minute rest
Dumbbell Flyes: 40 lbs x 5 sets x 3 reps, 2-0-1 tempo, 3 minute rest

Comments: By reversing the set x rep combination to the low rep range and heavier weights, you're training for maximum strength development. Training load and intensity are higher. You typically have to reduce training volume and rest longer between sets to recover from metabolic and physiological stresses.

Variation #3 Super Set
DB Bench Press @ 60 lbs x 10 reps (2-0-1 tempo) followed immediately without rest with Dumbbell Flyes @ 30 lbs x 10 reps (2-0-1 tempo)
Repeat this superset two more times for a total of 3 sets with1-minute rest between supersets.

Comments: Superset means you do two exercises back to back without rest. Take the rest till you finish both exercises as one set. These two exercises could target the same muscle group as it is in this case. You can also superset unrelated muscle groups (such as leg and shoulder) or opposing muscle groups (biceps and triceps).

Variation #4 Pyramid Set
DB Bench Press: 55 lbs x 12 reps, 60 lbs x 10 reps, 70 lbs x 6 reps, 2-0-1 tempo, 2 minute rest
Dumbbell Flyes: 40 lbs x 6 reps, 30 lbs x 10 reps, 25 lbs x 12 reps, 2-0-1 tempo, 2 minute rest

Comments: DB Bench Press loading pattern is a regular pyramid method. Start with lower-weight/higher-rep set and progress to heavier- weight/lower-rep set. Dumbbell Flyes loading pattern is an inverted or reverse pyramid scheme. Start with heavier-weight/lower-rep set and progress to lower-weight/high-rep set. There are also more complicated double pyramid and flat pyramid loading patterns.

Variation #5 Tempo & Tension Manipulation
By simply changing the tempo, it makes a lot of difference in the time under tension (TUT) on your muscles. Tempo (rep speed) refers to how quickly you lift the weight (concentric or "positive" phase) and lower the weight (eccentric or "negative" phase).

The 3-point tempo prescription of 2-0-1 means that you take 2 seconds to lower the weight, zero second pause at the bottom (stretch), and take one second to lift the weight. A more complicated 4-point tempo prescription adds the 4th digit for the time to hold (contracted) at the top of lifting.
For example, a "3-0-2" tempo prescription on the original straight set routine would make a huge impact on how you feel on the muscles and muscle growth. You'll probably start to feel that kind of unbearable muscle soreness by the 8th rep. You're struggling through the last two reps. That's the difference!

Variation #6 Anabolic/Anaerobic Conditioning
By reducing the rest interval between sets (say from 1 minute to 45 seconds), you'll be able to improve your anabolic conditioning and anaerobic fitness. You only rest till you're "almost" recovered and go for the next set. You don't wait around for 3 to 5 minutes till fully recovered.

Watch out for this routine as it's very taxing to your mind and body. You probably have to reduce the weights, too. So check out your ego.

One extreme example of this variation is modified Olympic Power Training Routine. Anaerobic conditioning and performance is achieved by training and pushing VO2 max and lactic acid or lactate threshold.

Variation #7 Periodization
I covered this topic before about periodizing your training program. After a few weeks of dedicated and consistent training, you've gained some muscles, become stronger, and are able to lift heavier or more reps. That's, you're adapted to the workout routine. You need new stimulus to continue to build strength and grow muscles by progressive overloading.

Why not try 3 sets x 12 reps at 45-second rest interval or 4 sets x 8 reps at 90-second rest interval, even on the same weights and exercise combination?


Get in the Program and Stay on It

Aren't you having enough yet? The list of variations can go on if you start to add more or different exercises to work on chest muscles. There are also other training methods such as tri-set, giant set, drop set, forced rep, super slow rep, "negative" focused rep, etc. You see, there are a lot more variations available for changing up your weight training routine than you can imagine. You'll never be bored with weight training.

One mistake made by many beginners is that they change their workout routine too often. Some keep changing their programs or routines in every workout or evey week. They try all sorts of fancy body part split routines they can find in the books, body building magazines or from their gym buddies.


No Program Hopping

You have to stay on and complete one program for a prescribed period, be it 3, 6 or 8 weeks. Do not try a different variation in every workout; otherwise there is no accumulated, consistent and positive training effect on the muscular, neurological and hormonal levels. It also needs to be designed and integrated into the longer training macrocycle as periodization.

Each variation has its purpose and effect. Define your training goal first. Pick one variation of your current workout routine and stay on it for at least three weeks. It may help you break your training plateau. You may see new strength gain and muscle growth in no time!


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Fire Up Your Metabolism to Burn off the Last 10 Pounds of Body Fat

The Forever Last 10 pounds, huh?

Many people have this question as to how to get rid of the perpetually stubborn 5 or 10 pounds of body fat. It's the most difficult and challenging 5 to 10 pounds to lose since your body wants to store fat for emergency use.

People all want to blame their genes, declining metabolism due to natural aging when they cannot lose weight.

These are just excuses.

You can still stay fit even if you're over 40!

I have a few strategies to help you boost your metabolism, kick-start your fat-burning furnace and move beyond your plateau. Follow these simple steps, you may be able to melt away the last pound of body fat and reveal your six pack abs in no time!


What Is Metabolism?

Metabolism is a scientific term that describes the rate of energy conversion - how your body process the foods and metabolize them into nutrients to fuel your body. This comes with a price at caloric expenditure. Although it's true that our metabolic rate drops by an average of 10% for every decade after age 25 to 30, it doesn't have to be this way. The decline is mostly due to reduced physical activities, poor diet and nutrition, bad habits and unhealthy lifestyle.

Our daily caloric intake is consumed through many pathways. Resting Metabolic Rate (RMR) takes up approximately 60 to 70% of daily energy consumption. That is the energy consumed while your body is at rest, sitting or sleeping, doing nothing. A good chunk of calories is consumed to support normal brain and body functions. Physical activities and exercises use up about 20 to 25%. The thermic effect of foods is about 10 to 15%.

As you can see, it's most powerful to raise your resting metabolic rate since it takes up a majority of caloric consumption. Increasing physical activies and intensive exercises help consume more calories. A good combination of food intake helps complete the last piece of metabolic puzzle.


What Can You Do to Boost Your Metabolism?
Follow these 5 simple strategies . . .
1. Perform resistance training to build lean muscle. You need to engage in some types of resistance training (free weight, strength machine, tubing/band). You know that by building lean muscle mass, your body burns off more calories even if you're just sitting around, doing nothing. The difference could be 20 to 50 more calories burned for every extra pound of lean muscle mass you build up. In addition, when repairing the damaged muscle tissues from resistance training, your body consumes extra calories to complete the repair and recovery process. So you got additional calorie expenditure. Learn how to change up your training routine when you hit the plateau.

2. Perform High Intensity Interval Training (H.I.I.T.) cardio exercise. I have covered this topic about H.I.I.T. cardio exercise to effectively enhance your cardiovascular fitness and help you burn fat all day. I have also shown many sample H.I.I.T. cardio routines. You can do H.I.I.T. cardio on the treadmill, elliptical trainer, stairmaster or stationary bike by alternating fast and slow speeds for long/short durations and several repeats. The concept can be applied to other types of cardio exercise and outdoor running - jump rope, cycling, kickboxing, hill running and distance repeat. You can do H.I.I.T. for 30 minutes as a separate workout on days that you don't lift weight. Or better yet, do a quick 15-minute H.I.I.T. at the end of your resistance training session. The "after-burn" will help you keep burning fat for at least 24 to 48 hours afterwards.

3. Add variation and variety to your training program. It's a standard training practice to periodize a training program throughout the year or season. You should at least evaluate and change up a training program every 4 to 6 weeks of mesocycle for many reasons. When you do new exercises, you're in the learning mode. Your body tries to guess how you can handle it. This "inefficiency" helps you burn more calories. After a period of consistent training, your body adapts to the new load and intensity level. Your progress starts to diminish. There are many ways to change up your weight training routine. By doing so, you'll progressively overload your body to make continual strength gain and muscle growth. Adding variety to your training program as a cross training helps you to prevent overtraining burnout and overuse injuries. You can also add different activities or choose your workouts by your personality.

4. Adjust protein intake. Without going into details about specific diet, nutrition and supplements, a higher protein intake will help you burn more calories because it just takes more energy to digest protein. This is the thermic effect of foods. Always eat a balanced meal. You know that you need protein to help build muscle. The idea here is not to overload your diet with protein and accidentally eat high-fat food. A good tip is always have some sources of protein in every meal or snack.

5. Plan your next week. Reserve one hour or two each week to review what you have done this week and plan your workout and nutrition for the coming week. Note any schedule conflict with your workout so that you plan around it. Then you plan your nutrition around your workout. It also helps with damage control for unforeseen social obligations or job demands. Be proactive about your training and nutrition schedule.

If you fail to plan, you plan to fail!


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Copyright 2007 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC. All rights reserved.

Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



Spartan 300 Workout

The "300"

A new movie boxoffice called "300" has generated huge sales in recent weeks. The movie is about the Battle of Thermopylae where King Leonidas and 300 Spartan warriors fought against Xerxes and the million-man Persian army.

There is a lot of buzz now about how incredibly fit all of the actors who portrayed the Spartans looked. Is it a hype?

All the actors looked very fit, lean and muscular. You can tell that they didn't do the traditional body-building type exercises. These stuntmen-turned actors only had a few months to get from "already in shape" into "shreded" ready for the big screen shooting - definitely no time for endless sets and reps.

The Spartan 300 Workout is performed in a strength circuit training fashion to simultaneously build lean muscle, increase muscular endurance and lose fat fast. It's a "timed" fitness test, not a workout routine they train everyday.

Do the following exercises back to back without rest in between until finishing all 300 reps as one cycle. Some exercises are based on bodyweight workout or plyometric explosive power training.

Spartan 300 Workout Routine

Pullups x 25 reps
Deadlifts (135-lb barbell) x 50 reps
Pushups x 25 reps
Box Jumps (24-inch box) x 50 reps
Floor Wipers (135-lb barbell) x 50 reps
Single-Arm Clean-and-Presses (36-lb kettle bell) x 50 reps each arm
Pushups x 25 reps

Total Work = 300 reps in one cycle! That's right. 300. Period.

I'm sure 99% of people would fail on the first exercise (pullups) no matter how many sets they're allowed to do to complete the 25 reps.

Additionally, Trainer Mark Twight also put the actors through other very brutal functional strength training such as tire flipping, gymnastics-style ring pushup, medicine ball exercises, farmer's walk, bear crawl, running with a jumpstretch band, and a lot of "core" conditioning exercises.

My last word of caution: the "300" was in fact a "timed" test, a fitness challenge taken by some of the actors at the end of the 4-month training. It's a true test of anyone's mental toughness, muscular strength and endurance, and cardiovascular conditioning.

Is "300" THE best workout? Not necessarily. But it's absolutely an excellent conditioning routine. Before you flip-flop your training program, it's how you do a training program consistently that really matters to see the results.

Success = Progression + Overload + Consistency + Nutrition
Still having troubles? How many of us are related to Spartans anyway?

Here is a Backyard Spartan Warrior 300 Workout video I personally demonstrated that you can do right at your backyard. Check it out >>



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Exercise Is Good for Your Brain and Your Heart

More New Evidences about the Benefits of Exercise

The March 26, 2007 issue of Newsweek magazine covers a special Health for Life report.

Now scientists have more evidence to show that exercise helps build muscles, prevent heart disease, boost brainpower - and perhaps delay the development of Alzheimer's disease and other cognitive disorders. Researchers also have found more evidence as to how physical activities affect brain functions and moods. These are more evidences to support that running is good for your brain.


Exercise for Your Body, Exercise for Your Brain

Exercise can make people smarter. A strong, active body is crucial for building a strong, active mind. Exercise is long believed to have mental health benefits. The mental effects of exericse is far more complex than orignially thought. When you work out with your muscles, your body releases a protein called IGF-1 that triggers production of several chemicals, including one called brain-derived neurotrophic factor (BDNF). This molecule is called "Miracle-Gro for the brain" by Ratey, author of a new book "Spark: The Revolutionary New Science of Exercise and the Brain." BDNF might transform stem cells into full-grown, functional brain neurons that help learning.


Exercise --- The Best Anti-depressant?

Exercise is a pretty good antidepressant - biologically equivalent to medications. They both appear to spur nerve growth in the hippocampus region in the temporal lobe of the brain that is involved in regulating mood and storing memories. Through this mechanism, exercise probably relieves and likely prevents depression.


Vigorous High-Intensity Exercise Is Even Better

A recent study by Brian Duscha and his coworkers in Exercise Physiology at the Duke University School of Medicine showed that moderate exercise is fine, but a more vigorous workout added benefits. "Almost all cardiovascular rish factors respond significantly better to vigorous exercise than moderate exercise," says Brian Duscha. Vigorous exercise also has extra benefits in sense of purpose, ambition and self-confidence to Jessica Kavoulakis, a New York City lawyer and marathon runner.

Another review paper published in The American Journal of Cardiology by David Swain and Barry Franklin showed that vigorous exercise had greater improvements in aerobic capacity and glucose control and greater reductions in blood pressure for controlled total energy expenditure.


High Intensity Interval Training (H.I.I.T.) Cardio Exercise

These studies confirm that High intensity Interval Training (H.I.I.T.) cardio exercise is better than the long, slow, boring aerobic exercise in improving cardiovasular fitness and overall health. H.I.I.T. cardio workout is very taxing to your body. Try to limit full H.I.I.T. cardio session no longer than 30 minutes each time, no more than 3 times a week, preferably on non-strength training days.

Want to lose body fat, sculpt your lean and strong body, and reveal your six pack abs faster? Add a short 10- to 15-minute H.I.I.T. cardio at the end of your strength training session to blast your body. You'll boost your metabolism and keep your body in fat burning mode for good 24 to 48 hours. You also save your cardio time in the gym.

Learn the secrets to perform H.I.I.T. cardio and lose unwanted body fat in no time. >>


Some Cautions Remain ...

Of course, vigorous high intensity workouts are not for everyone. Always see your doctor before starting an exercise program, particularly for adults with risk factors in heart disease, diabetes or high blood pressure. Hiring a qualified personal trainer is a great idea to help you get started and monitor your progress. Too much too soon is a common mistake to cause injuries for deconditioned people or beginners. Start slow and work up exercise intensity gradually to a more vigorous program. Periodization is a fitness and sports training program to keep you on track and make continual progress.

Still not convinced or motivated to jump off your couch and start exercising? Don't forget. Regular exercises and physical activites have many health benefits.


Health Benefits of Exercise and Physical Activity:

• Reduce the risk of premature death


• Reduce the risk of developing and/or dying from heart disease


• Reduce high blood pressure or the risk of developing high blood pressure


• Reduce high cholesterol or the risk of developing high cholesterol


• Reduce the risk of developing colon cancer and breast cancer


• Reduce the risk of developing diabetes


• Reduce or maintain body weight or body fat


• Build and maintain healthy muscles, bones, and joints


• Reduce depression and anxiety


• Improve psychological well-being


• Enhanced work, recreation, and sport performance

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Pilates for Strong Core Muscles and Lean Body

Pilates has been gaining popularity in recent years in yoga studios, health clubs and fitness centers. About ten million Americans have tried Pilates approach. Some people have tried it to help relieve their back pain or stress. Some others want to have dancers' long and lean body. Some facts about Pilates:

• Pilates was developed by Joseph H. Pilates prior to World War I to help injured soldiers regain their mobility.
• Joseph Pilates developed hundreds of exercises to be performed on resistance-spring contraptions such as the Reformer and the Tower.
• The principles of Pilates are all about mind, breathing, centering, control, precision and fluidity.
• "Mat Pilates" moves are developed based on exercises performed on the floor without any apparatus.
• The dynamic sequencing movements benefit the whole body, in particular target the core muscles. The goal is to stabilize the body and improve strength, flexibility, balance, posture and alignment.
• Pilates movements are performed with concentration with focus on a specific "imprint" breathing method.

When working with Pilates movements, you'll almost work on every muscle group directly or indirectly with an emphasis on balance and strengthenging of core muscles (abdomen, back and buttocks). It's more than just physical movements. You'll learn proper breathing, posture and positioning.

The unique Pilates "imprint" breathing creates body &mind connections and make the core movements much more effective. You'll learn how to activate and engage your "transverse abdominus" - the very inner layer of your core muscles that acts an safety belt around your waist to protect your core.

Pilates can help you build a well-around balanced fitness training program. Want your six pack abs to show? Give it a try as part of your complementary cross training program for improving strength and flexibility.

Resources:
Pilates Method Alliance
Stott Pilates
Winsor Pilate
AFAA - Practical Pilates (TM)

Do You Really Need Vitamins and Nutritional Supplments?

Vitamins and nutritional supplements are a multi-billion industry. They promise all good health benefits at a price. You can buy them everywhere --- grocery stores, drugstores, health food store, vitamin shops, retail outlets and online stores.

We all need vitamins and minerals for our body to function properly and stay healthy. Each and every vitamin and mineral plays an important and special roles in maintaining our good health. There has been a long debate if vitamins and other supplements are really necessary as part of your dietary regime.

Some experts advocate taking in essential vitamins and nutrients by eating whole complete food. As long as you includes all sources of complex carbohydrates, proteins and essential fats from a well balanced diet, you should have your daily dose. This is the ideal scenario. It's probably not the case for today's modern busy yet sedentary lifestyle.

Some people have medical deficiency in certain vitamins and nutrients that require supplementation. For most people, it's a matter of feeling-good preventive measures. However, it's not right if you spend a lot of money on vitamins and supplements but neglect macro nutrition.

There are 80 to 160 million people taking antioxidants in North American and Europe. In 2006 alone, Americans spent $2.3 billion on nutritional supplements and vitamins. Antioxidants are believed to fight free radicals released in the body that can cause cell damage.

A recent research study on antioxidant vitamins was published in the Journal of the American Medical Association. This study was led by the Cochrane Hepato-Biliary Group at Copenhagen University Hospital in Denmark. The team reviewed more than 815 clinical trials but selected only 68 "best-conducted" studies for their final analysis. Here is their takeaway message:

Antioxidants don't help you live longer.

They concluded that there is no long-life benefit from taking vitamins A, E, C, beta-carotene and selenium as antioxidants.

Is that right?! Is this another case of bad science or biased study by funding institutions?

Their research findings are highlighted in the following:

• No significant effect of mortality was found based on analysis of 68 studies involving 232,606 people.
• A higher risk of death for people taking vitamins was found after excluding the "lower quality" studies: 16% for vitamin A, 4% for vitamin E and 7% for beta-carotene. The actual cause of death in most studies was unknown.
• The study supports the theory that antioxidants work best when consumed in food rather than pills.

As always, some other scientist and experts dispute these findings from the other side of fence.

• How and why the group exclude the "low quality" studies? How do they define the "best-conducted" studies?
• The pooled studies were too diverse to yield significant data for analysis.
• More than two-thirds of the previous research studies involved people with pre-existing conditions such as heart disease, cancer or other risks. They were treated with various antioxidants and doses to see if the supplements worked. A single antioxidant supplement can't have major effect in reversing life-threatening cardiovascular disease.

We heard this type of research study and story every few years. The experts flip-flop their research findings and recommendations. They don't reach an agreement.

So what can do we as consumers? Do we take them at our own risk? There are a few important points to remember:

• There is a place for vitamins and nutrional supplements.
• Antioxidants are not meant to treat disease. They are "supplements", not drugs or medicines.
• Focus on healthy lifestyle changes - stop smoking and lose weight. Reduce the causes of superoxide free radicals from oxidative stress.
• Eat a well balanced diet with a wide range of foods that provides all nutrients the body needs to protect itself.
• Dietary supplements (vitamins and minerals) may help bridge the nutritional gap for some people with certain deficiencies.

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Choose Your Workout by Your Personality

You know you just love to do certain things over and over without feeling bored. But there are other things that are simply not your cup of tea. Every person has different lifestyle, unique personality, likes and dislikes. Some people like fast-paced games, extreme sports or explosive power-moving activities; while others like slow-tempo activities or endurance sports.

Wouldn't it be logical to choose physical activities or workout routines that match your personality. You'll enjoy them more and stay interested longer. Exercise is supposed to be fun, not just one check-marked item on your to-do list. Sooner than later, it'll become a "postponed" or "cancelled" item.


Workout by Personality

If you're bored easily, try cross training that mixes thing up and allows you to engage in different activities throughout the week, month, season or the whole year.

If you're spiritual or like body-mind connection, try yoga, Pilates, or (internal) martial arts, Tai Chi Chuan.

If you like to do things on your own, try strength training and add some variations. You can do it solo at home or in the gym.

If you're easily discouraged, try walking. It's cheap and can be done anywhere. There is no excuse that you cannot do it.

If you're always busy, try short, frequent bursts of activity. You may not be able to schedule a block of 60 minutes to work out. But you can try to squeeze in several 15-minute periods for short and quick exercises such as walking, bodyweight circuit training, shadow boxing, jump rope, etc.

If you're a social butterfly, try anything that needs a company. Play a pickup game. Play double tennis. Go to group exercise class or spinning class. Join a running club.

If you're short-tempered or have to be constantly on-the-go, try (external) martial arts, boxing or kickboxing to release your adrenaline rush.

If you're always patient or organized, try endurance sports such as long distance running, marathon, cycling or triathlon.

Enjoy yourself and have fun!

Periodize Your Training Program To Make Continual Progress

Why Isn't Your Workout Working?

Have you been wondering why you stop making progress (e.g., growing muscle, gaining strength or losing weight)?

Have you been doing the same workout routine over and over? That is, you're bored and stuck in a fitness rut.

Have you thought about changing up your training program, mixing up workout routine or even taking a long break from training?

There are many training systems available depending on your goals and training cycle. Here is why your workout isn't working. The basic concept starts with variation and progression for a training system. It's related to so called general adaptation syndrome (Ref. 1 and 2).

It states that variation of certain training factors will lead to greater gains than no variation. When you experience a new training stimulus, your body is "shocked" with some physiological discomfort. Your body adapts to the stimulus and improve performance after a few repeated sessions. After a while your body is used to the routine and intensity and becomes more efficient, the gains start to diminish. Your body has no reason to grow if you stop working out surpassing an optimal intensity threshold.

Put it this way. There is no magic training system, sets or reps.

Everything works, but nothing works forever.


Periodization --- Keep Your Workout Working

The concept of periodization is to change the training stimulus for gains to continue to occur progressively. The training stimulus can be changed by varying volume, load and intensity. Periodization was originally modeled in terms of Olympic weightlifting. Many concepts have been applied directly to fitness training.

Periodization refers to the "planned" manipulation of training volume, load and intensity throughout a series of specific training phases or cycles. Periodization is an application of the principles of progressive training. You vary your repetitions, sets, weight and intensity during each cycle. It's a method used to make continual improvements in performance throughout the year and avoid reaching plateau.

If you follow the same workout for any length of time, your body soon adapts to the constant load and your gains diminish. However, by structuring your long-term training goals in a number of training cycles, you will be able to make gains in strength, mass and endurance all year round. It will also help you avoid overtraining and injuries.


What Is A Periodization Program?

A periodization program is divided into a number of distinct training cycles. The longest cycle is called a macrocycle and usually spans a period of one year, although shorter macrocycles can be used. This would suit those who cannot commit themselves to a year-round program or those who want greater variety in their training.

The macrocycle is then broken down into 2 to 6 shorter training cycles (mesocycles). Each mesocycle spans several weeks and emphasises a particular training goal (e.g., hypertrophy for muscle mass, strength, maximum strength/power, or muscular endurance).

A well designed traininig program starts off with higher volume, lower intensity and lower skill workouts. The program gradually increases in training intensity toward heavier weights, lower reps and requires higher skill levels. The aim is to peak at the end of your mesocycle.

Each mesocycle is followed by a short period of 1-2 week rest. Rest is very important to allow your body to recover from the intense training and relieve stresses on your bones and joints. Resting doesn't mean that you do absolutely nothing. You'll engage in "active" resting and recovery. You do only very light training, or a completely different activity for cross training such as golf or recreational swimming that does not tax your energy systems or central nervous system in the same way. Each mesocycle is then divided into week­long microcycles, around which you plan your day-to-day workouts.


Types of Periodization Program

There are many variations in the periodization program, depending on your goals, training experience and lifestyle. (ref. 3)

• Linear Periodization: It's the classcic and straightforward method. You do something, make some progress to the next level or next thing, reach a peak, and back off for a break. "The main problem is that you constantly move away from the quality you've just developed," Alwyn says. Linear periodization starts from high reps/low loads and progresses successively to low reps/high loads. For example, you lift 15 reps in Phase One, 12 reps in Phase Two, 10 reps in Phase Three and 8 reps in Phase Four.
• Alternating Periodization: Instead of going straight linearly from the highest reps to the lowest, you alternate reps and workloads in different phases. For example, you can lift 10 reps in Phase One, 12 reps in Phase Two, 6 reps in Phase Three and 15 reps in Phase Four.
• Conjugate Periodization: A program can mix and match weights/reps in different stages. It combines some heavy lifts for strength, some fast lifts for power, some medium-rep sets for muscle mass, and some high-rep sets for muscular endurance.
• Undulating Periodization: This program is designed for athletes who need to maintain high levels of muscular endurance, strength and mass throughout the season. The undulating periodization program adjusts the sets, reps, rep tempo and rest period in every single workout.

Embrace The Changes
Some periodization programs may be better or more suitable for one than the other. Any type of periodization is better than the other types of training programs. Most people respond much better if their training program is periodically changed according to these principles.


Get Professional Help

Still have problems? Hire a qualified personal trainer to help you design an individualized fitness training program. You're welcome to contact me for consultation, carey@careyforfitness.com.

References:
1. Medvedeyev, A. A System of Multi-Year Training in Weightlifting. Trans. Andrew Chamiga. Linovia, Russia: Sportiviny Press, 1989.
2. Fleck, S. and Kraemer, W. Designing Resistance Programs. Champaign, IL: Human Kinectics, 1988.
3. Schuler, L. and Cosgrove, A. The New Rules of Lifting. New York, NY: The Penguin Group, 2006.


>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

Copyright 2007 www.careyforfitnesss.com by C. Carey Yang and Beyond Fitness Solutions, LLC.
All rights reserved.

Go Red for Women's Heart Health

We all know that doing cardiovascular exercise helps us lose weight and improve health. Even you're in great shape, you still need to continue to do cardiovasulcar exercise to keep your heart in healthy function and for long-term health benefits.

Heart disease is not just for men. Due to different heart attack symptoms and misreading, women's heart disease has been neglected for a long time. Now cardiovascular disease is number 1 killer for women over age 25! In fact, the month of February has been proclaimed as American Heart Month since 1963. American Heart Association has Go Red for Women's Heart Health campaign to raise the awareness of heart disease for women.

Read more about health, self-care and work-life balance for women:
Intensive Care for the Nurturer's Soul: Go Red for Women's Heart Health

Learn how to perform cardiovascular exercises and strength training for your strong heart:
Do the Right Kind of Cardio Exercise for Your Heart
Strength and Cardio Circuit Training to Keep Your Heart Pumping
Super Strength Circuit Training to Strengthen Your Heart Muscle

Healthy Lifestyle Changes

Health and Fitness is a lifetime commitment. It should be an important area in anyone's life. With one month past the New Year, are you still on track of your New Year's Resolutions? or already slipping?

We got to learn how to lead a performance lifestyle.

How long does it take for a lifestyle change to become routine? According to John C. Norcross, professor of psychology at the University of Scranton, it takes a minimum of three to six months to make a new behavior permanent.

We don't need experts to tell us about behavioral changes. Ask youself. How long does it take to learn to play tennis or piano? On the other hand, picking up a bad habit (e.g., smoking) doesn't just happen overnight, either. Right?!

Over half of the leading causes of death are lifestyle related in modern days. The modern liftstyle and working environment makes us consume more and move less. Healthy lifestyle changes are the key to successful weight loss. Consider the following areas in your life for any improvement for making healthy lifestyle changes.

• Alcohol use
• Tobacco use
• Blood pressure
• Weight and body fat levels
• Physical fitness
• Stress and anxiety
• Automobile Safety
• Relationships
• Rest and sleep
• Life satisfaction
  

There are several ways to help you stick to your healthy resolutions and make permanent lifestyle changes:

• Set a S.M.A.R.T. goal.
• Enlist your mastermind support group of friends and family.
• Find a healthy substitute for the bad habit or behavior.
• Establish a reward system when achieving your goal.
• Give youself some time to see the results.
• Get professional help for lifestyle coaching.

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

The Best Way for Weight Loss, Diet or Exercise? Why Not Both!?

It's a long-time debate as to how to lose weight (fat). Diet? Exercise? or both.

The ability to lose weight on a short term basis is not so much an issue than keeping the weight off for the long term. It's the "quick fix" weight loss mentality that messes up many people's wishful thinking.

A controversial headline breaking news story hits the internet today that really shocks me. It has stirred up so much heated dispute and debate in the health and fitness community.

Based on the study finding, "diet and exercise are equally good to take off weight. A calorie is just a calorie, whether by dieting or by exercising." Read more here >>

Like many other fitness professionals, I have been advocating a combination of healthy lifestyle changes, balanced nutrition and regular exericses (strength and cardiovacular training) for weight loss and successful long-term weight management.

There is no magic pill or quick fix.

It takes discipline, commitment and accountability.

Fat-loss is that simple, but not easy.

The benefit of adopting a performance healthy lifestyle goes far beyond just weight loss. This is the insider secret to weight loss.

By incorporating these elements in your life, you're able to lead an active, balanced and quality life. Not only that you can improve your body composition, physique and shape, you'll never feel starved or deprived. You'll have more energy to handle your daily tasks and get through the inevitable ups and downs.

Exercise improves insulin sensitivity, increases bone density, and enhances cardiovascular health. It also helps improve physical mobility, range of motion and flexibility. Healthy food choice and eating habit helps you fuel your body. The boost in self-confidence from being healthy, looking good and feeling great is beyond any words you can describe. The list of benefits goes on and on.

I encourage you to visit Fat Loss Expert Tom Venuto's Burn the Fat blog for his response to this news release and research finding. Leave your comments or questions if you wish. Use your own judgement and personal expereince. Half-baked scientifc study based on 24 people proves absolutely nothing.

Modified Olympic Style Weightlifting for Martial Arts & Explosive Power Training

Weightlifting for Your Martial Power

When you heard about Olympic Weightlifting, the first image popping out of your head could be some freaking strong athletes lifting enormous amount of weight in a split second. It's so "knee-jerking" to watch them do clean & jerk and snatch.

Olympic style weightlifting can be modified and adapted to help athletes develop explosive strength and power for all sports. If trained and done properly, modified Olympic style weightlifting can help athletes to condition themselves for explosive power, muscular endurance, strength, speed, quickness, agility and cardiovascular fitness.


Anaerobic Power and Endurance

In any martial arts training including MMA and BJJ, it requires a fairly good combination of both anaerobic and aerobic fitness. You need both types of energy to excel in sparring or fighting. You will also need to know how to generate explosive power to break boards or execute your knockout punch or kick. In a typical round of sparring, it involves a series of short bouts of anaerobic power output (punching, kicking or grappling) followed intermittently by aerobic movements (bouncing around, shuffling, checking, or faking).

Depending on the specific type of sparring or fighting, a match could be 3 to 12 rounds and lasts 3 to 5 minutes for each round. In addition to excellent technical skills, a top conditioned fighter has to have peak level of anaerobic power and endurance to be able execute his techniques repeatedly. Anaerobic conditioning and performance is achieved by training and pushing his VO2 max and lactic acid or lactate threshold.


H.I.I.T. for Ultimate Martial Fitness
For the types of energy system utilized in martial sports, moderately long distance running at slow steady pace isn't the best method to condition your aerobic fitness. High intensity interval training (H.I.I.T) is the better way of conditioning your cardiovascular fitness. In the same token, the power lifting type of weight training isn't the best way to train your explosive power either as you don't just give it your one best shot and be done with it. You'll need your sub-maximal muscular power output anaerobically for several times repeatedly. That's muscular power and endurance all together.


How do you train your exploseive power?

How do you train your energy systems for martial arts?

How do you utilize Olympic-style weightlifting to get in top combat conditioning for martial arts?

Read on . . .

World Class Olympic Power Circuit Training

Before you follow the power barbell circuit training routines below, I suggest that you master these basic but technically complicated weightlifting techniques before you attempt to put your hands on the Olympic bar. An "empty" standard Olympic bar weighs 45 pounds. Maintaining good forms when lifting weights will help you lift more weights and prevent injuires. Gayle Hatch Systems is an excellent website to get you started. You can also find coaches or personal trainers who can train you to execute these moves properly without getting injured.

Power Barbell Circuit Workout Routine #1
Deadlift x 6 reps
Bent-over Row x 6 reps
Power Clean x 6 reps
Front Squat x 6 reps
Push Press x 6 reps
Good Morning x 6 reps (body weight)

Power Barbell Circuit Workout Routine #2
Snatch-grip Deadlift x 6 reps
Snatch Pull x 6 reps
Jump Shrug x 6 reps
Reverse Lunge x 6 reps each leg
Push Split Jerk x 6 reps
Jump Squat x 6 reps (body weight)

Power Barbell Circuit Workout Routine #3
Romanian Deadlift x 6 reps
Bent-0ver Row (reverse grip) x 6 reps
Power Clean x 6 reps
Push Split Jerk x 6 reps
Overhead Squat x 6 reps
Double Jump x 6 reps (body weight)

This is not to load up the Olympic bar with your one-rep max weight. Rather, select a weight that you can typically lift 6 reps for three sets with good control for the weakest lift in the circuit (except the body weight exercise). Shoulder press (military press) is normally the weakest one. The proper weight might well be about 60% of your one-rep max.

You should perform each rep with good control (about 2 seconds per rep) and move from one exercise to the next without rest till you finish one circuit as one set. Leave your ego at the door and listen to your body. In addition, you should choose a load that feels challenging yet controllable. You can stay with one power circuit training routine to begin with. Repeat two more times for a total of three sets with 2-minute resting in between the circuits (sets).


Manipulate Training Variables to Make Progress

As you become more familiar with the moves and get in better conditioned, you can add more training volume to four or five sets. There are many training variables to change up to make continual progress. One training variable to manipulate is to reduce your rest intervals in order to add challenges in your routine as well as a training principle of progression. Rest intervals of 90 to 120 seconds are common for most people to recover from one circuit. You're rarely able to rest shorter than 30 seconds to repeat the next circuit.

In some cases, you can increase intensity by loading up to no higher than 85% of your one-rep max and reduce the repetitions to no lower than three. When you get more skilled and proficient, you can perform one circuit for each of the three routines in a given workout session. Alternatively, you can also mix and match your own power circuit training routine.


You've Just Moved Tons of Weight

Don’t underestimate this type of training. Power circuit training can be very grueling. This six-movement circuit x 6 reps has a total volume of 36 reps per set! Even with only 100 pounds on the bar, that comes out to 3600 pounds of total work per set. That's over ten thousand pounds of total work capacity in less than 10 minutes!

At the end of one circuit, you'll feel like just finishing a breath-taking 100-meter sprint. This routine will really help any martial artists to condition their bodies to handle the high levels of lactate produced in a fighting ring. It is also an excellent fat loss exercise for any athlete who needs to preserve muscle and strength while losing fat.


Pack a Punch

Give this power circuit workout a try! People in the gym will turn their heads toward you when you perform these exercises. Learn how to train and harness your knockout power. You'll be a better conditioned fighter in your next match.

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

Copyright 2007 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC. All rights reserved.

Avoid Overtraining to Improve Performance and Prevent Injuries

Train, Train More, Train Longer, Train Harder

Many people have made their New Year's Resolutions to improve their health and fitness. They run out of the gate like hungry tigers with great enthusiasm hoping that this year will be different. They'll do the same things - going to the gym five days a week, lifting weights three times a week and doing cardio five times a week - and yet they expect different or even better results!?

Some people don't even take the time to rest and recover and tend to go overboard. Well, if working out five times a week is good, seven times must be even better. Right!? People want to see the results fast. They spend two hours a day, five days a week in the gym for a good hopeful couple of weeks. You can tell by the gym traffic. These are all great. Or really?? Remember, it's how strong you finish the year that counts, not what you start the year with. Don't end the year like a lamb.


Truth in Life

Then the reality starts to set in. We're living in a super busy society. We all have other commitments in our life - career, family, or kids, etc. Very soon these super busy over-committed people cannot go to the gym as regularly due to late long hours of working, business traveling, time conflicts with kids' games and other social obligations, or getting sick. They start to lose their work-life balance.

They cannot come to the gym to work out on a regular and consistent basis. But when they do get a chance to work out, many skip warm-up to save time. They attempt to lift the heaviest weight they can remember from last time and do as many as possible till they're wiped out. It ends up that they get hurt because their bodies weren't used to sudden heavy weights. Injuries prevent these people from coming back to the gym, if ever, to train regularly at desired intensity. You know what happen next. They'll gain all the weight (or fat) that they have tried hard to lose and plus some more.


Consistency Is The Key

One of the challenges to achieveing your fitness goals is consistency. You need regular exercise to stay on track your fitness resolution without overdoing it and becoming sick or injured.

There is a fineline between
overloading and overtraining!

Appropriate and progressive overloading your body is one of the fitness training principles to use so that your body learns to adapt to the loads and grow stronger.

On the other hand, overtraining will have adverse effect on your body and performance. Your body may actually start to break down than build up. To juggle the right amount of training with adequate sleep, rest and nutrition is not an easy task, even to many professional athletes.


What Is Overtraining?

Simply put, overtraininig is the result of subjecting your body more work or stress (load) than it can handle. It happens when a person experiences neuro-muscular stresses from exercise faster than their body and mind can recover and repair. This doesn't typically happen overnight or from just one or two over-workouts. In most cases, it is an accumulated effect of consistent over-stressing without adequate recovery.

You've heard the old saying before: "You lift weights in the gym but grow outside the gym." It is the properly loaded exercise that breaks down your body. However, it's through rest, recovery and proper nutrition to repair your body that makes you stronger and healthier. Improvements occur during your recovery, not during your gym time.


Signs of Overtraining

Stresses can come from physical, mental or emotional sources. They all have effect on your health and well-being. How do you know that you're overtrained? How can you read the signs and symptoms of overtraining? Check the following by youself.

• Elevated resting heart rate or pulse
• Increase in minor injuries, colds or flu's
• Chronic muscle soreness or joint pain/tenderness
• Exhaustion, lethargy, fatigue
• Appetite loss
• Reduced ability to concentrate
• Decreased performance
• Anxiety, irritability or depression
• Apathy or lack of motivation

How to Avoid Overtraining?

Somestimes it's difficult to tell if you're overtrained or simply ill based on these symptoms. The most common signs to look for are lack of motivation in the areas of your life and feeling of exhaustion. Reduced concentration and decreased performance in lifting weights is also a warning sign to watch out carefully. Prevention is definitely better than cure. But what do you do if you think you're overtrained?

Follow these suggestions ...

• Make small and gradual change (progression) in your exercise program over a period of time.
• Make sure you have adequate rest between workout sessions.
• Eat a well balanced and nutritious diet to refuel your body.
• Adjust your training program to fit your work schedule and lifestyle. Perhaps exercising two or three times a week is more realistic and achievable than five times a week. Be flexible and have fun with what you do.

All-or-nothing gung-ho approach to

fitness training is doomed to set yourself up

for failure and disappointment.

• Change up your training program by cross training to add fun and variety, or hiring a personal trainer to help you to design an individualized training program.
• Periodize your training program by cycling your training routines and taking time completely off from training every so often. For example, taking one or two weeks off for every 10 weeks of training is a common training practice. Even professional athletes have off season for a break to rest and recover from wear-and-tear and injuries. Why shouldn't you?

Taking time to take care of your body and mind. You'll come back stronger and be more focused in your next workout session or training cycle. Over the long term, you'll improve your performance consistently and stay injury free.

Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.

Diet Pill Makers Got Busted

Millions of Americans make New Year's Resolutions every year. Once again, improving their health and fitness in always on top of their lists. Within this category, weight loss is the number one resolution.

Some people seek special diets, magic pills, crack soups, pre-packaged meals, support group or medical procedures. Keep in mind that diet pills have a long dubious history. Some others follow the most logical approach by combining healthy lifestyle changes, consistent strength and cardiovascular exercises, and healthy eating habits. The latter approach is the one that I advocate to the public and my clients. The weight-loss results may come a little slower than the quick fixes. But the fat loss will be more gradual and healthy. You're more likely to keep it off for the long run.

In an earlier blog, I blasted Dr. Phil's Diet Pill lawsuit settlement. I guess this message didn't get to raise the public awareness about weight-loss diet pills. Several well-known diet pill companies were fined by the Federal Trade Commission (FTC) by making false claims and misleading the consumers for several diet pills. Click here for details.

The marketers didn't have enough scientific evidence to back up their claims. In fact they had a study that said those who took a placebo actually lost more weight than those taking the pill! “They not only didn’t have studies to support the claim, they actually had a study that went the other way.” said the FTC Chairman Deborah Platt Majoras.

Informercials and celebrity endorsements seem to be tempting and convincing. “Testimonials from individuals are not a substitute for science,” Majoras said. “And that’s what Americans need to understand.”