Heard of these flashy headlines before?
"Lose weight without diet or exercise!"
"Lose weight no matter how much you eat of your favorite foods!"
"Lose weight permanently! Never diet again!"
"Block the absorption of fat, carbs, or calories!"
"Lose 30 pounds in 30 days!"
"Everybody will lose weight!"
"Lose weight with our miracle diet patch or cream!"
Sounds too good to be true? They probably are.
Luckily, our big government helps protect small consumers by separating facts from scams and false claims.
Doctors, dieticians and other fitness experts agree that the best way to lose weight is to eat fewer calories and increase your exercise and physical activity. The ACSM recommends to lose no more than 1 to 2 pounds a week.
The Federal Trade Commission (FTC) recommends close evaluation with skepticism before you spend money on products that promise fast and easy weight loss results.
Visit the FTC's website at www.ftc.gov for detailed explanations about the above false claims.
There are many cases filed by FTC against companies and individuals that sell and market diet pills, supplements and ads. To file a complaint, visit www.ftc.gov or call toll-free 1-877-FTC-HELP.
Investigate the claims, check for any consumer complaints before opening your wallets.
Friday, October 26, 2007
Tuesday, October 16, 2007
Super Tri-Set Leg Blaster
In an earlier article, I introduced a upper-body strength circuit training routine. In the following, I provide another strength circuit workout based on a tri-set training on lower body.
If you reach your training plateau or run out of training ideas, this super lower-body workout will help you "blast" your legs.
Super Leg Blaster Workout RoutineA. Barbell Squat x 12-15 reps
B. Dumbbell Deadlift x 12-15 reps
C. Bodyweight Lunge x 20 reps (10 each side)
This tri-set circuit training target your all the major muscles on your legs - quadriceps, hamstrings and glutes. So you can name it as a lower-body-specific or leg-specific circuit training routine.
There are many ways or variations to set up this workout. Before I get to the details, I want you to review the superset and tri-set training principles that I covered in the past as to how to set up effective and efficient workout.
In addition, learn how to change up your weight training routine in my earlier article. Given the same three exercises, you would have many routines by varying the exercise order, load (weight), reps and rest intervals.
How to do it
Bring a pair of dumbbells that you can normally do 15-rep set by the squat rack or Smith-machine. Perform any squat exercise or its variations for 12 to 15 reps. Immediately take dumbbells to do deadlift or its variations (Romania, Sumo, Stiff-legged) for 12 to 15 reps. Set aside the dumbbells, do bodyweight lunge or its variations (dynamic, stationary, step forward or backward).
Do these three exercises back to back without rest until you finish the lunges. Rest for 90 seconds to 2 minutes. Then repeat again for a total of 3 to 5 sets. By this time, your legs should be pretty much blasted and burnt out. Remember to stretch the leg muscles afterwards.
You can do all three exercises with dumbbells. But you'll need to use different pairs of dumbbells (different weights) due to strength difference and accumulated training effect for the three exercises and target muscle groups. Then you'll end up spending more time taking the weights, re-racking the weights than doing the actual workout.
The repetitions in this workout are a little on the high side. It's designed this way so as to "blast" your leg muscles in a mixed strength and endurance circuit.
>>> Sign up for FREE 'Jump-Start Your Body!' Workout and Nutrition Program 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.
If you reach your training plateau or run out of training ideas, this super lower-body workout will help you "blast" your legs.
Super Leg Blaster Workout RoutineA. Barbell Squat x 12-15 reps
B. Dumbbell Deadlift x 12-15 reps
C. Bodyweight Lunge x 20 reps (10 each side)
This tri-set circuit training target your all the major muscles on your legs - quadriceps, hamstrings and glutes. So you can name it as a lower-body-specific or leg-specific circuit training routine.
There are many ways or variations to set up this workout. Before I get to the details, I want you to review the superset and tri-set training principles that I covered in the past as to how to set up effective and efficient workout.
In addition, learn how to change up your weight training routine in my earlier article. Given the same three exercises, you would have many routines by varying the exercise order, load (weight), reps and rest intervals.
How to do it
Bring a pair of dumbbells that you can normally do 15-rep set by the squat rack or Smith-machine. Perform any squat exercise or its variations for 12 to 15 reps. Immediately take dumbbells to do deadlift or its variations (Romania, Sumo, Stiff-legged) for 12 to 15 reps. Set aside the dumbbells, do bodyweight lunge or its variations (dynamic, stationary, step forward or backward).
Do these three exercises back to back without rest until you finish the lunges. Rest for 90 seconds to 2 minutes. Then repeat again for a total of 3 to 5 sets. By this time, your legs should be pretty much blasted and burnt out. Remember to stretch the leg muscles afterwards.
You can do all three exercises with dumbbells. But you'll need to use different pairs of dumbbells (different weights) due to strength difference and accumulated training effect for the three exercises and target muscle groups. Then you'll end up spending more time taking the weights, re-racking the weights than doing the actual workout.
The repetitions in this workout are a little on the high side. It's designed this way so as to "blast" your leg muscles in a mixed strength and endurance circuit.
>>> Sign up for FREE 'Jump-Start Your Body!' Workout and Nutrition Program 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.
Friday, October 12, 2007
Top 10 Training Myths Debunked
There are so many training myths circulating around the gym, even among the trainers. It's difficult to believe who is right or wrong.
Here is the list of top ten training myths. Go through them and see what you think.
MYTH#1: Lactic acid causes muscle fatigue.
MYTH#2: It’s safer to lift weights slowly.
MYTH#3: Light weights and high reps tone muscles.
MYTH#4: Machines are safer than free weights.
MYTH#5: You need to “shock” your muscles to make gains.
MYTH#6: You must train to failure for the best results.
MYTH#7: You have to get a “pump” to gain muscle.
MYTH#8: Your muscles need high-volume training to grow their biggest.
MYTH#9: You should never let your knees go past your toes on squats and lunges.
MYTH#10: You should wear a lifting belt whenever you go heavy.
Figure out your own anwsers yet?
Check here to see if they are myths or facts.
With the collective wisdom of top trainers, you have a seal of approval and confidence to believe in their answers. They explained how each myth started and it's a myth or truth. It helps you clear up your doubts once and for all.
>>> 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.
Here is the list of top ten training myths. Go through them and see what you think.
MYTH#1: Lactic acid causes muscle fatigue.
MYTH#2: It’s safer to lift weights slowly.
MYTH#3: Light weights and high reps tone muscles.
MYTH#4: Machines are safer than free weights.
MYTH#5: You need to “shock” your muscles to make gains.
MYTH#6: You must train to failure for the best results.
MYTH#7: You have to get a “pump” to gain muscle.
MYTH#8: Your muscles need high-volume training to grow their biggest.
MYTH#9: You should never let your knees go past your toes on squats and lunges.
MYTH#10: You should wear a lifting belt whenever you go heavy.
Figure out your own anwsers yet?
Check here to see if they are myths or facts.
With the collective wisdom of top trainers, you have a seal of approval and confidence to believe in their answers. They explained how each myth started and it's a myth or truth. It helps you clear up your doubts once and for all.
>>> 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.
Wednesday, October 10, 2007
Training ADD
Do you have Training ADD?Training Attention Deficit Disorder.
You say that you want to build muscle, lose fat, chisel your six pack abs, look lean and ripped, etc.
Do you always start Monday workout with the "show muscles" - chest and biceps - and forget about all other areas for the rest of the week?
Do you change every routine in every workout without a plan or program? or do you just follow what the "big guys" do in the gym?
Are you frustrated that you have tried everything and still cannot see the results? Are you sure that you have tried everything? Do you follow and stick to a training program until you complete it?
I got a email from my fitness professional friend Vince DelMonte about his take on training ADD. Vince is a personal trainer and director of a university fitness center. He has transformed himself from a 149-lb skinny runner to a 190-lb muscular man and became a national champion fitness model.
His story was amazing and inspiring. Vince has developed a no-nonsense muscle building guide for hardgainers based on his own experience and training thousands of clients. When he talks, I have to listen too.
Before you find out if you have symptoms of training ADD and learn how to fix them, check out Vince's skinny guy's secrets to muscle building.
Learn more about Vince Delmonte's No-Nonsense Muscle Building - Skinny Guy Secrets to Insane Muscle Gain >>
by Vince DelMonte - Hardgainer and Skinny Guy's muscle building expert
Signs and Symptoms of Training ADD
Consequences
How to fix it
>>> Sign up for REE 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.
Thursday, October 04, 2007
What Can We Learn about Fad Diet Trend from Stock Market
What does stock market have anything to do with fad diet trend?
Well, a lot.
We can learn from the publicly traded companies who manufacture and/or supply fitness products, diet pills, nutritional supplements, weight management and services.
In general, a company's stock price is a (leading) "speculated" indicator of the company's business sales, profit and growth potential. If the business is great and growing, the stock price typically goes up. How fast the stock price going up also shows how "hot" the company is in the business or industry sector. On the other hand, when business is going south, so is the stock share price. It could get very very ugly!
A recent example is NutriSystem Inc. (NTRI) that offers a weight loss program based on portion-controlled, lower Glycemic Index prepared meals. The program has no membership fees and provides free online and telephone counseling.
As of late Wednesday October 3, 2007, the company reduced its third-quarter revenue and earnings forecast. The stock dived hard. By mid-day trading on Thursday October 4, the company lost nearly one-third of its value. Check current NTRI stock quote here.
The company cited a decline in business from new customers and considerable competition from new over-the-counter diet drug Alli. Analysts noted that there were a number of reasons for the dropoff.
Check the company's 5-year stock/volume chart in the following.
The stock soared about 10 times in the year of 2005 alone from $4 to about $40 a share. It's traded as high as mid 70s in the last two years but hasn't gained much ground. Today it pummeled to about $33 a share at this writing, the level traded about two years ago. Will it come back? Only time will tell.
The company has spent a lot of money doing TV informercials - "Another two weeks of NutriSystem meals free" - with testimonials from former NFL football star and many customers. Its business hyper-growth coincided with the end of the last high-protein, high-fat, low-carb fad diet. Frustrated weight-loss consumers have to find the next dieting method to fill the void. The pre-packaged meal plan foots the bill.
The pre-prepared-meal-program business model works for a few years. Now the company has hard time getting the first-time customers to sign up and stay on the program. Does it mean this meal-program dieting craze gone? Are people getting sick and tired of the sales pitch? Probably. We'll know better in a few quarters to see if their business is picking up again or dying down.
It's difficult to stay on this type of meal program for long. The foods may taste great. But personally, I cannot take the pre-packaged meals, every meal, for a week. It may work for anxious habitual dieters who want to try anything, everything.
The concept of portion control, balanced nutrition and total calorie control is sound in a weight management program. Ultimately, you have to learn how to choose healthy foods by yourself either preparing at home or dining out. Othewise, it takes away the fun, variety, freedom of healthy good choices and preparation. Then you don't know what to eat, how much to eat and how often to eat when you're off the program. That's why many people gain back the weight they've dieted so hard to lose. These are the same people who are "dieting" all the time, jumping from a new diet method to the next.
Healthy food choice and nutrition should be an integrated part of a healthy, high-performance lifestyle. A combination of healthy lifestyle changes, balanced nutrition and regular exericses (both strength and cardiovacular training) is a proven strategy 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.
Click here to learn the proven fat loss strategies from the top expert.
Disclaimers: The author is a fitness professional and does not own NTRI shares nor have any vested interested in NTRI. This post is for information purposes only, and should not be considered as a solicitation to buy or sell the security.
>>> Sign up 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.
Well, a lot.
We can learn from the publicly traded companies who manufacture and/or supply fitness products, diet pills, nutritional supplements, weight management and services.
In general, a company's stock price is a (leading) "speculated" indicator of the company's business sales, profit and growth potential. If the business is great and growing, the stock price typically goes up. How fast the stock price going up also shows how "hot" the company is in the business or industry sector. On the other hand, when business is going south, so is the stock share price. It could get very very ugly!
A recent example is NutriSystem Inc. (NTRI) that offers a weight loss program based on portion-controlled, lower Glycemic Index prepared meals. The program has no membership fees and provides free online and telephone counseling.
As of late Wednesday October 3, 2007, the company reduced its third-quarter revenue and earnings forecast. The stock dived hard. By mid-day trading on Thursday October 4, the company lost nearly one-third of its value. Check current NTRI stock quote here.
The company cited a decline in business from new customers and considerable competition from new over-the-counter diet drug Alli. Analysts noted that there were a number of reasons for the dropoff.
Check the company's 5-year stock/volume chart in the following.
The stock soared about 10 times in the year of 2005 alone from $4 to about $40 a share. It's traded as high as mid 70s in the last two years but hasn't gained much ground. Today it pummeled to about $33 a share at this writing, the level traded about two years ago. Will it come back? Only time will tell.
The company has spent a lot of money doing TV informercials - "Another two weeks of NutriSystem meals free" - with testimonials from former NFL football star and many customers. Its business hyper-growth coincided with the end of the last high-protein, high-fat, low-carb fad diet. Frustrated weight-loss consumers have to find the next dieting method to fill the void. The pre-packaged meal plan foots the bill.
The pre-prepared-meal-program business model works for a few years. Now the company has hard time getting the first-time customers to sign up and stay on the program. Does it mean this meal-program dieting craze gone? Are people getting sick and tired of the sales pitch? Probably. We'll know better in a few quarters to see if their business is picking up again or dying down.
It's difficult to stay on this type of meal program for long. The foods may taste great. But personally, I cannot take the pre-packaged meals, every meal, for a week. It may work for anxious habitual dieters who want to try anything, everything.
The concept of portion control, balanced nutrition and total calorie control is sound in a weight management program. Ultimately, you have to learn how to choose healthy foods by yourself either preparing at home or dining out. Othewise, it takes away the fun, variety, freedom of healthy good choices and preparation. Then you don't know what to eat, how much to eat and how often to eat when you're off the program. That's why many people gain back the weight they've dieted so hard to lose. These are the same people who are "dieting" all the time, jumping from a new diet method to the next.
Healthy food choice and nutrition should be an integrated part of a healthy, high-performance lifestyle. A combination of healthy lifestyle changes, balanced nutrition and regular exericses (both strength and cardiovacular training) is a proven strategy 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.
Click here to learn the proven fat loss strategies from the top expert.
Disclaimers: The author is a fitness professional and does not own NTRI shares nor have any vested interested in NTRI. This post is for information purposes only, and should not be considered as a solicitation to buy or sell the security.
>>> Sign up 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.
Wednesday, October 03, 2007
Why Excess Belly Fat is More Deadly Than You Think
In my last post, I commented on a recent research study finding that most overweight and obese people have misconception about their actual weights.These overweight or obese participants in the study underestimated their actual weights. They "thought" or "perceived" their weights were about right or average although in fact they're overweight or obese by BMI measurement.
Granted, BMI (Body Mass Index) is not the true best indicator of weight status and body composition. It's still the most straightforward measurement. Body fat measurement and distribution along with lean muscle mass would be the better method.
In my personal experience, most overweight or obese people acknowledge that they gain some weight and need to do something about it. They are self-conscious about their overweight bodies. But they are simply too comfortable with their weights, partly because over 65% U.S. population is overweight or obese. The U.S. obesity epidemic continutes to grow. When you see so many (two out of three) out-of-shape people everyday and everywhere, you're used to it - big! The used-to-be "overweight" now becomes "normal" or "average."
Perhaps you feel OK to be overweight since it's accepted in your circle of friends - all of them are like me or even bigger.
So what's the big deal that I just have "a little" belly fat?! I feel OK, better than my friends with "big" pot belly or beer gut. You can comfort youself by thinking that I still have my six pack abs underneath that thick layer of abdominal fat. They're just covered.
Well, "a little" can grow slightly bigger, and then bigger and bigger if you don't take care of yourself. Fat isn't accumulated in one day or a month. You don't just go out to binge for one night, and boom, you gain 10 pounds of weight (fat) overnight. All big starts from small over a period of time.
Out of excess body fat in different body areas, belly fat is the most dangerous and is more deadly than you think. There are many health risks associated with excess belly fat. For most men, the risk factors for heart disease and other diseases increase with a waist size over 40 inches (102 centimeters).
In the following article, Mike Geary, the founder of TruthAboutAbs.com, explained why excess belly fat is more deadly than you think and how you can minimize your health risks. Mike is the six-pack-abs guru, a certified nutrition specialist and personal trainer.
By Mike Geary, Truth About Abs:
Did you know that the vast majority of people in this day and age have excess abdominal fat?The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution.
There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym. Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss. The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection. If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place. I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this belly fat problem at Truth About Abs.
>>> 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.
Tuesday, October 02, 2007
Do You Really Weigh What You Actually Weigh?
Look at yourself in the full-length mirror.You think your weight is OK? Perhaps just a little pot belly, expanded waistline, love handles, a few extra pounds --- but, hey, better than the next door Big Joe's beer gut.
What does the weight scale reading tell you?
Are you in the healthy weight range?
Are you aware of the health risks associated with overweight and obesity, particularly excessive belly fat?
Are you comfortable with your current weight?
According to a research study authored by Bennett and Wolin, most overweight and obese people underestimate their "perceived" bodyweight compared to their "real" bodyweight.
Although there are differences among races and genders, overweight and obese people "think" that they weigh less than they really are. In fact, they weight more than their "perceived" bodyweight.
This weight "misconception" becomes accepted in these overweight or obese people due to sociocultural influences among many possible reasons.
The study group sent out a standard perceived weight question to participlants, "Do you consider yourself now to be overweight, underweight, or about the right weight?" All participants are overweight or obese. They are divided into groups by gender (Men or Women) by race/ethnicity (White, Black, Hispanic or Other).
There is a great debate in the health community on classification of weight status by Body Mass Index (BMI). BMI is still the single most straightfoward and conveneint measurement for research purposes. A complimentary body fat and girth measurements would give an more accurate body composition and fat distribution.
Do you know your BMI? Find out here >>
A well muscled person could be wrongly classified as overweight (BMI greater than 25) with just 8% body fat. BMI alone has its limitations, but a relatively reliable tool for tracking overweight and obesity rates. If you're lean and fit, don't worry too much about your BMI number.
Read more about BMI and body fat >>
The study utilized standard thresholds to classify individuals as normal/underweight (BMI less than 25), overweight (BMI larger than or equal to 25, but less than 30) or obese (BMI larger than or equal to 30)
Here are their findings:
The U.S. adult population is estimated over 65% overweight or obese. U.S. obesity rates are still rising every year with no sign of slowing down. So today when you say or think that you're about "average", you are actually at least slightly overweight.
When we're surrounded by more and more overweight or obese people around us, our brain slowly perceives and accepts the overweight body image as the norm. It could become culturally and socially acceptable of higher bodyweight and heavier body shapes. It's a problem when people fail to realize the health risks associated with overweight or obesity.
Learn how to fight obesity here >>
You can argue that you do have muscles here and there. In fact, you're likely to have excess body fat here and there as well unless you've been seriously weight-training or bodybuilding. That's why body fat measurement along with BMI and lean muscle mass would give a more accurate body composition.
Don't underestimate the power of your friends, particularly the five of your closest friends, in your weight loss program. The acceptance or intolerance of unhealthy habits in your circle of friends could break or win your weight loss battle. Hire a fitness coach. Pick your own fitness mastermind support group. Surround yourself with health-conscious and fitness-minded people.
The secret to weight loss is no secret at all. It's not weight training, cardio exercise, or eating healthy. They are all important essential elements to your weight loss success. The fundamental key is your performance lifestyle.
Correcting mispeceptions of weight status may be necessary to actively and successfully engage overweight and obese individuals. As with what Bennett commented, "We think that mispercention can be very useful when it comes to protecting people against overly stringent body image ideals and eating disorders."
The study findings suggest that information and concern about obesity epidemic in the U.S. hasn't had enough impact on overweight people's recognition of their excess pounds.
More education is needed to raise the awareness of overweight and obesity and importance of losing excess bodyweight or fat. It's more than just for healthy body image, but lowering health risks and social cost.
References:
Bennett, G.G., Wolin, K.Y., "Satisfied or unaware? Racial differences in perceived weight status," IJBNPA, 3:40, 2006. http://www.ijnapa.org/content/3/1/40
>>> 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.
Wednesday, September 26, 2007
Triple Power, Strength & Endurance Circuit Training
Circuit training is one of the most versatile weight training systems. I have elaborated this popular fitness training method in my earlier article. Many effective and efficient circuit training routines are provided.
You can essentially design a circuit training routine with all sorts of exercise combinations: total-body, upper body, lower body, core, muscle-specific, opposing muscle groups, superset, etc.
For the beginners, start with bodyweight circuit workout. As you get better conditioned, progress to add external resistance or weight as a tool. You can use resistance band, strength machines, dumbells, barbells, kettlebells, sandbags, etc.
I've designed the following triple circuit training routine that incorporate power, strength, quickness in a "timed" endurance total-body workout.
It's an excellent physical and "mental" conditioning workout, particularly for athletes/fighters who are engaged in both explosive movements and endurance conditioning such as mixed martial arts (MMA) and Brazilian Jiu-Jitsu (BJJ). Believe me when I double-quote the "mental" word. After a few reps or into the second or third exercise/set, you'll start to break sweat and breathe hard. You'll know or perhaps don't know how to tough out the circuit. You gotta be physcially and mentally strong to get through the workout.
Remember the Spartan 300 warrior training. These actors didn't go through the typical bodybuilding-type weight training. They did a similar strength and cardio circuit training routine that combine power, strength, quickness and endurance in a series of exercises.
If you have tried my earlier power circuit training routine based on modified Olympic Weightlifting, this triple circuit training is a perfect complimentary workout.
Triple Attack Circuit:A. Jumping Pullup x 1 minute or 12-20 reps
B. Dumbbell Thruster x 1 minute or 12-15 reps
C. Burpee x 1 minute or 12-15 reps
Do all three exercises back to back with no rest. Rest only after you finish the burpees for 90 seconds to two minutes. Then repeat for a total of 3 to 5 circuit sets. I also include the suggested repetitions for each exercise. That's the approximate number of reps you should try to achieve depending on your fitness level.
How to set up
Bring a pair of dumbbells for your normal do 10-rep set for your shoulder presses by the pullup bar area. Reduce the weight by 20 to 30 percent because you won't be able to press as heavy in this workout.
Jumping Pullup
I know it's tough to do pullups for the whole minute or 12 reps for most people. The trick here is do just one pullup at a time, i.e., one-rep set.
So jump half-way up to grab to pullup bar, then finish the pullup by completely pulling youself upward and squeezing your lat muscles hard at the top position. Lower your body and down.
Repeat for one minute for as many as you can do.
Dumbbell Thruster
As soon as you finish the pullup in one minute, pick up the pair of dumbbells and start the thruster exercise.
Thruster is a combination of front squat and shoulder push/press in a smooth continuous action. It's the best total-body and core strength conditioning workout. You can do thruster with barbells, dumbbells or kettlebells.
Watch a demo video for "dumbbell thruster" >>
Burpees
When you finish the unbelievably gruelling dumbbell thruster and cannot quite catch your breath, leave the dumbbells aside and get down onto the floor in pushup position.
Quickly hop and pull legs in toward your body to the knee-down position. Jump explosively upward with both feet (squat jump) and land back onto the floor. Knee down or squat down as you put your hands down on the floor in front of you. Then quickly kick your legs straight back and land on the floor to a plank/pushup position. That's one rep.
Watch a demo video for "burpees" >>
Do as many and as fast as you can for one minute. This is a bodyweight killer exercise that strengthen your whole body and core. There are other variations for different levels of difficulty. You can do "tuck jump" with your knees drawn in towards your body when you jump upward. In the double-leg kickback to plank/pushup position, you can do it like "sprawl" in grappling, submission or MMA to counter a take-down.
Progression
As always, start the training program slowly when you deal with new exercises. Record the repetitions and weight in each training session. Adjust your rest intervals to complete the circuit. Add the level of difficulty or intensity gradually.
That's a three-minute round. Do as many rounds as you can. There's no shortcut to success in the ring - only hardcore workout and top conditioning to be the best MMA fighter.
Enjoy the sweat!
Copyright 2007 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC.
All rights reserved.
>>> Sign up for FREE 'Jump-Start Your Body!' Workout and Nutrition Program 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.
You can essentially design a circuit training routine with all sorts of exercise combinations: total-body, upper body, lower body, core, muscle-specific, opposing muscle groups, superset, etc.
For the beginners, start with bodyweight circuit workout. As you get better conditioned, progress to add external resistance or weight as a tool. You can use resistance band, strength machines, dumbells, barbells, kettlebells, sandbags, etc.
I've designed the following triple circuit training routine that incorporate power, strength, quickness in a "timed" endurance total-body workout.
It's an excellent physical and "mental" conditioning workout, particularly for athletes/fighters who are engaged in both explosive movements and endurance conditioning such as mixed martial arts (MMA) and Brazilian Jiu-Jitsu (BJJ). Believe me when I double-quote the "mental" word. After a few reps or into the second or third exercise/set, you'll start to break sweat and breathe hard. You'll know or perhaps don't know how to tough out the circuit. You gotta be physcially and mentally strong to get through the workout.
Remember the Spartan 300 warrior training. These actors didn't go through the typical bodybuilding-type weight training. They did a similar strength and cardio circuit training routine that combine power, strength, quickness and endurance in a series of exercises.
If you have tried my earlier power circuit training routine based on modified Olympic Weightlifting, this triple circuit training is a perfect complimentary workout.
Triple Attack Circuit:A. Jumping Pullup x 1 minute or 12-20 reps
B. Dumbbell Thruster x 1 minute or 12-15 reps
C. Burpee x 1 minute or 12-15 reps
Do all three exercises back to back with no rest. Rest only after you finish the burpees for 90 seconds to two minutes. Then repeat for a total of 3 to 5 circuit sets. I also include the suggested repetitions for each exercise. That's the approximate number of reps you should try to achieve depending on your fitness level.
How to set up
Bring a pair of dumbbells for your normal do 10-rep set for your shoulder presses by the pullup bar area. Reduce the weight by 20 to 30 percent because you won't be able to press as heavy in this workout.
Jumping Pullup
I know it's tough to do pullups for the whole minute or 12 reps for most people. The trick here is do just one pullup at a time, i.e., one-rep set.
So jump half-way up to grab to pullup bar, then finish the pullup by completely pulling youself upward and squeezing your lat muscles hard at the top position. Lower your body and down.
Repeat for one minute for as many as you can do.
Dumbbell Thruster
As soon as you finish the pullup in one minute, pick up the pair of dumbbells and start the thruster exercise.
Thruster is a combination of front squat and shoulder push/press in a smooth continuous action. It's the best total-body and core strength conditioning workout. You can do thruster with barbells, dumbbells or kettlebells.
Watch a demo video for "dumbbell thruster" >>
Burpees
When you finish the unbelievably gruelling dumbbell thruster and cannot quite catch your breath, leave the dumbbells aside and get down onto the floor in pushup position.
Quickly hop and pull legs in toward your body to the knee-down position. Jump explosively upward with both feet (squat jump) and land back onto the floor. Knee down or squat down as you put your hands down on the floor in front of you. Then quickly kick your legs straight back and land on the floor to a plank/pushup position. That's one rep.
Watch a demo video for "burpees" >>
Do as many and as fast as you can for one minute. This is a bodyweight killer exercise that strengthen your whole body and core. There are other variations for different levels of difficulty. You can do "tuck jump" with your knees drawn in towards your body when you jump upward. In the double-leg kickback to plank/pushup position, you can do it like "sprawl" in grappling, submission or MMA to counter a take-down.
Progression
As always, start the training program slowly when you deal with new exercises. Record the repetitions and weight in each training session. Adjust your rest intervals to complete the circuit. Add the level of difficulty or intensity gradually.
That's a three-minute round. Do as many rounds as you can. There's no shortcut to success in the ring - only hardcore workout and top conditioning to be the best MMA fighter.
Enjoy the sweat!
Copyright 2007 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC.
All rights reserved.
>>> Sign up for FREE 'Jump-Start Your Body!' Workout and Nutrition Program 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.
Free Download - The Dark Side of Cardio and Sample Fat Burning Workout
Monday, September 24, 2007
Run Better with Pain-Free Knees and Heels
Running is one of the most popular exercises for improving your heart health, cardiovasular fitness, burning calories, losing weight and relieving stress. Its popularity also implies that you could suffer from overuse injuries.
If you're an avid runner, you've probably trained and competed in distance running (full or half marathons) or triathlon events. You could easily log in 20 to 50 miles a week on the treadmill or on the road. That's a lot of pounding, pouncing and stresses on your legs and joints.
If you've done H.I.I.T. (high intensity inteval training) type running routine, you know the demand and you can feel the soreness on your leg muscles. Sooner than later, you'll be caught up with joint pains if you do H.I.I.T. too much too often. That's why it's recommend not to do more than three H.I.I.T. cardio sessions a week and no longer than 30 minutes each time.
Recovery is an important yet often neglected part of any training program. Many runners know how to push themselves to run harder, longer and faster. If your recovery is not sufficient, you'll break down than build up. You're prone to injuries.
As a result, many running-related injuries have occured on the knees, shins, ankles and heels. The two most common injuries are "runner's knee" and plantar fasciitis.
There are many ways of preventing and rehabiliating the injuries. Running shouldn't be a pain if you run with correct body mechanics and proper training plan.
Runner's Knee
It's called "chondromalacia" technically. It's a condition where the articular cartilage underneath the kneecap (patella) starts to soften and break down. You feel pain under or around your kneecap that worsens when walking downstairs, running hills, squatting or jumping.
Overuse is the major cause of runner's knee. Other causes are being overweight, poor running or foot mechanics, overdoing activities that involve a lot of running, jumping or change of direction.
How to fix & rehab
Plantar Fasciitis
This is another common injury of foot in runners or any athlete involving intensive use of feet. It referred to an inflammtion of the plantar fascia running along the sole of the foot. Plantar fasciitis is a chronic symptom occurring over time with repetitive overuse stresses on the plantar fascia.
People with high arch, uneven leg length or poor running biomechanics are more prone to this injury.
You feel pain on the bottom of your foot towards your heel. The heel pain is usually the worst when you just get out of bed in the morning or at the beginning of a run. The pain typically subsides after you warm up and stretch.
How to fix & rehab
If you're an avid runner, you've probably trained and competed in distance running (full or half marathons) or triathlon events. You could easily log in 20 to 50 miles a week on the treadmill or on the road. That's a lot of pounding, pouncing and stresses on your legs and joints.
If you've done H.I.I.T. (high intensity inteval training) type running routine, you know the demand and you can feel the soreness on your leg muscles. Sooner than later, you'll be caught up with joint pains if you do H.I.I.T. too much too often. That's why it's recommend not to do more than three H.I.I.T. cardio sessions a week and no longer than 30 minutes each time.
Recovery is an important yet often neglected part of any training program. Many runners know how to push themselves to run harder, longer and faster. If your recovery is not sufficient, you'll break down than build up. You're prone to injuries.
As a result, many running-related injuries have occured on the knees, shins, ankles and heels. The two most common injuries are "runner's knee" and plantar fasciitis.
There are many ways of preventing and rehabiliating the injuries. Running shouldn't be a pain if you run with correct body mechanics and proper training plan.
Runner's Knee
It's called "chondromalacia" technically. It's a condition where the articular cartilage underneath the kneecap (patella) starts to soften and break down. You feel pain under or around your kneecap that worsens when walking downstairs, running hills, squatting or jumping.
Overuse is the major cause of runner's knee. Other causes are being overweight, poor running or foot mechanics, overdoing activities that involve a lot of running, jumping or change of direction.
How to fix & rehab
- R.I.C.E. Ice your knees for 10 to 15 minutes after running to relieve the pain.
- Warm up and stretch properly before running or any sports, especially quadriceps and hamstrings.
- Cut your milesage. Avoid running downhill until the pain subsides.
- Run on softer surfaces such as treadmill, dirt trail, grass or soft track.
- Cross train with different activities or sports. Replace a few runs with lower impact activities such as walking or using an elliptical trainer.
- Pick a pair of suitable running shoes that keep your knees stable, provide adequate cushioning and support. Replace for every 500 miles.
- Strengthen the muscles around your knees. Quad sets (quadriceps isometic exercises), short-arc extensions, straight-leg raises are a few helpful exercises. Slowly progress to full-arc extensions, knee extension machine and closed kinetic chain exercises such as leg presses, squats and lunges.
- Stretch your calf muscles, quadriceps, hamstrings, iliotibial band, hip adductors (inner thigh), hip abductors (outer thigh), hip flexors and glutes.
- Perform balance and stabilizing exercises that challenge your "proprioception", your body's ability to know where its limbs are at any time.
- Always consult with your doctor or physical therapist for your specific conditions. Check for any muscle imbalance, tight muscles or foot mechanics.
Plantar Fasciitis
This is another common injury of foot in runners or any athlete involving intensive use of feet. It referred to an inflammtion of the plantar fascia running along the sole of the foot. Plantar fasciitis is a chronic symptom occurring over time with repetitive overuse stresses on the plantar fascia.
People with high arch, uneven leg length or poor running biomechanics are more prone to this injury.
You feel pain on the bottom of your foot towards your heel. The heel pain is usually the worst when you just get out of bed in the morning or at the beginning of a run. The pain typically subsides after you warm up and stretch.
How to fix & rehab
- Rest your affected foot.
- Warm up and stretch properly before running or any sports.
- Cross train with different activities or sports. Replace running with no or low impact activities such as swimming or cycling until the pain eases.
- Massage the bottom (arch and hill) of your foot for five minutes several times a day with a tennis ball, a tin can or a water-filled bottle.
- Before getting out of bed in the morning, warm up and massage the bottom of your foot to loosen up the plantar fascia.
- During night time sleep, your feet are in plantar flexion position that shortens the plantar fascia. This would aggravate the pain even more due an extended period of inactivity. A night splint may be used in order to hold the ankle joint in a neutral position.
- Pick a pair of shoes that provide good arch support.
- Stretch your calf muscles and around your feet and ankle.
- Perform strengthenging exercises such as hill raises and toe walking.
- Always consult with a sports medicine doctor, physical therapist or fitness trainer/specialist for your specific conditions.
Monday, September 10, 2007
How to Fight Obesity
America is just getting bigger and bigger every year!
A recent report by the Trust for America's Health (TFAH) showed that U.S. obesity rates rose in 31 states in 2006. Twenty-two states showed an increase for the second year in a row. No states showed improvement in reducing obesity rate.
Read the report and view the interactive obesity map. >>
Read the summary and my comments. >>
TFAH recommends a comprehensive approach for helping individuals make healthy choices including support from families, communities, schools, employers, the food and beverage industries, health professionals, and government at all levels.
It seems to be a insurmoutable task and loft goal to fight obesity. We have come a long way. It got to restart somewhere again. We cannot give up our health and our children's health.
Martica Heaner, M.A., M.Ed. offered her solutions in fighting obesity in a four-part series:
Part 1: The Role of Behavior, Biology and Bad Choices
Learn the five categories of fat people, what makes you fat and keeps you fat, and how weight loss works.
Part 2: Psyching Yourself to Act
Learn how to psyche yourself up to to be consistent with your healthy eating and exercise choices and why you need to take care of your body.
Part 3: Why Moving More is Crucial
Learn how to motivate yourself and get your body moving.
Part 4: Eating to Be Healthy and Lean
Learn the five eating rules to live by.
Learn these strategies and implement them in your health and fitness plan. I hope that America will slim down in the coming year.
>>> 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.
A recent report by the Trust for America's Health (TFAH) showed that U.S. obesity rates rose in 31 states in 2006. Twenty-two states showed an increase for the second year in a row. No states showed improvement in reducing obesity rate.
Read the report and view the interactive obesity map. >>
Read the summary and my comments. >>
TFAH recommends a comprehensive approach for helping individuals make healthy choices including support from families, communities, schools, employers, the food and beverage industries, health professionals, and government at all levels.
It seems to be a insurmoutable task and loft goal to fight obesity. We have come a long way. It got to restart somewhere again. We cannot give up our health and our children's health.
Martica Heaner, M.A., M.Ed. offered her solutions in fighting obesity in a four-part series:
Part 1: The Role of Behavior, Biology and Bad Choices
Learn the five categories of fat people, what makes you fat and keeps you fat, and how weight loss works.
Part 2: Psyching Yourself to Act
Learn how to psyche yourself up to to be consistent with your healthy eating and exercise choices and why you need to take care of your body.
Part 3: Why Moving More is Crucial
Learn how to motivate yourself and get your body moving.
Part 4: Eating to Be Healthy and Lean
Learn the five eating rules to live by.
Learn these strategies and implement them in your health and fitness plan. I hope that America will slim down in the coming year.
>>> 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.
Friday, September 07, 2007
Strategies to Excuse-Proof Your Workout
No More Excuses. Period.
If you've recently started an exercise program, research tells us that most likely 50% of you have bailed on your goals!
One study from the University of Scranton in Pennsylvania showed that a quarter of people who resolve to lose weight and change their eating habits on January 1 will go back to their old ways within a week. The following shows how many of these resolutions are maintained as time goes on:
- Past the first week: 75%
- Past 2 weeks: 71%
- After one month: 64%
- After 6 months: 46%
You've probably experienced some challenges on your journey to your goal. How have your dealt with them? Perhaps it's time to recheck your motivation and inspiration.
If you're one of those who's already hung up your sneakers, let me get you back on track.
Here's a list of common excuses NOT to exercise and the combat strategies to overcome them:
I don't have time to work out!
This is the #1 excuse to never starting or quitting an exercise program. When life gets tough, exercise is usually the first thing to go which should be the last. Exercise is one of the best ways of boosting your mental sanity when you want to get the tough going. Research demonstrates that exercisers are more productive; i.e., exercise saves time rather than consumes it.
Exercise also doesn't have to be a huge time commitment. According to the updated Physical Activity Guidelines from ACSM and AHA, exercise done in as short as 10 minutes for 3 times a day can count towards the daily activity recommendation and still reap health and fitness benefits.
I have offered many efficient circuit training routines that combine strength training and cardio circuit exercise into a total-body balanced workout. In addition, I provide a wide variety of effective weight training routines. All these training programs are designed to help busy people to get their workout done in 45 minutes. Superset workout is one of the most effective weight training systems.
You can also exercise first thing in the morning so that it's scratched off from your "To Do" List. Morning exercisers tend to stick to their routines better than people who exercise later in the day.
I have no energy!
"I'm too tired to work out!" is another perpetual excuse. Long time exercisers know from their experience that exercise actually refuels and revitalizes leaving you with more energy.
If you feel too tired to run, you can go for a walk. Walking in fast pace and moderate intensity can be a good exercise for your brain and heart health. Once you start to get going, you'll feel great and may want to run again because more blood and oxygen are pumped to your brain and muscles. When you get into the grooves, try the high intensity interval training H.I.I.T. cardio to rev up your metabolism, melt away unwanted body fat and reveal your six pack abs.
I'm too old to exercise!
You're never too old to exercise! You simply cannot afford NOT to exercise.
A 30-year old sedentary individual will suffer from a 10% decrease in muscle mass, aerobic capacity and flexibility. Their bone density will deteriorate. By the age of 68, an 80% decrease in strength will be noted. By the age of 80, an individual would have lost one half of their muscle mass. If you incorporate exercise, particularly weight-bearing activities, this rate decreases dramatically. The positive benefits of exercise have been displayed in 90-year-old subjects.
So it's never too late to get started! You can still stay fit even if you're over 40! Mary Stroebe is 89 years old and has been placed first in her age group for the fifth year in a row in the Life Time Fitness Triathlon. The majority of 89 year olds are either debilitated or barely capable of moving, not to mention to do a triathlon that includes swimming, cycling and running. She is an inspiration to everyone who knows her story. She's strong and still running.
If you're still in doubt, check out Kelly and Colleen - national fitness champion mother/daughter duo. They look so lean and ripped. Guess how old they are? Kelly (mother) on the left is 75 and Colleen (daughter) on the right is 46 years old! WOW!! Aren't they amazing. Kelly didn't start weight training until she was 53 years old. So says who that you're too old to exercise. You should feel ashamed to use this lame excuse not to exercise.
I hate exercise!
In the beginning, exercise may feel like a chore. Eventually exercise will become a need for both your physical and mental health. It's important to find activities that you actually enjoy doing so that you'll participate regularly, see the results and get hooked. Use music, try lifestyle activities like hiking or walking, and add variety by cross training to your program to make it more fun. You can also choose many physical activities, sports and workouts by your personality.
Some studies have also shown that people who exercise with friends tend to achieve better results. So find a workout buddy, join a running club or take a group exercise class. Form your own "circle of fitness" with like-minded friends. The support system or mastermind group may make it difficult to skip workouts. Having other people there may make the journey a lot more enjoyable.
An alternative is to find a good cause for running other than for yourself. Train and enter a fund-raising event that help cancer patients and family. A very popular one is Team in Training organzied through the Leukemia & Lymphoma Society.
When you want to stay in shape, be aware of who you're associated with. Research shows that your close friends can be very powerful in a good or bad way, even the long distance ones. Your friends can make you fat !?
There's also no evidence to suggest that exercise needs to be painful. If it hurts that much, you may be doing too much too soon. That's the #1 cause of injury. Watch out for signs of overtraining and potential injuries.
I'm too out of shape to exercise!
Some people are self-conscious about themselves. They feel intimated when going to gym to exercise in front of mirror and other muscle buffs. A survey found the #1 reason why people choose not to join a gym is because they want to get into better shape or lose weight first. This backwards approach may never get you to your goals.
Find a facility that is non-intimidating where you feel comfortable to go and work out there. In fact, people tend to focus on themselves in the gym than on others. So just focus on your own workout and don't compare with other people.
If the gym scene is not your thing, don't make that an excuse. There are literally hundreds of things you can do from the privacy of your own home to get in shape. Go to your local book store and pick up a book on designing your own program. Rent some fitness videos. Hire a personal trainer to come to your house and design a customized in-home training program for you. On-line training and coaching is available as well.
I have a back problem! My knees hurt! I've got arthritis!
The health benefits of exercise often outweigh the risks. Certain orthopedic or medical conditions may make exercise more difficult but you can work around most problems. Consult with a fitness professional who can design a program that addresses your specific concerns.
I don't see any results!
One of the biggest stumbling blocks new exercisers experience is that the effort often doesn't match the reward. They've been exercising religiously for 4 weeks and jump up on the scale. Ugh, no change! They feel the program must not be working and give up. Unrealistic expectations can be a real downer!
Instead of measuring your progress by the scale, measure your energy levels. Monitor how many more repetitions you can perform of any exercise. Assess how many more minutes you can perform of any given activity. You may be making more progress than you think! If you can get through the first three months, you've put the most difficult part behind you. Soon, you won't believe that quitting was ever an option!
I always forget something!
Set up your gym bag the night before and do a quick inventory of everything you'll need. Keep an extra pair of socks and shoes and spare workout shirt and short/ pant in the gym bag. Plan ahead and always keep a set of gym outfits in your car.
Going to the gym is such a hassle!
Bypass the waiting line to the cardio machine and workout out at home. You can do your cardio training by running or biking outside. Keep simple training equipment at home such as several pairs of dumbbells, a stability ball, mat, Pilates ring, resistance tubing or bands and jump rope. If your home space and budget allow, you can build a home gym by adding an adjustable weight bench, squat rack, barbell weight set, a treadmill or an elliptical trainer, etc.
Remember, bodyweight strength circuit training can be just as challenging and gruelling if you do them right!
Follow these real-world strategies to help you overcome those daily hurdles that keep you from reaching your exercise goals. Ultimately, your lifestyle change is the secret to lifelong health and weight management.
Learn top 20 ways to stick to your workout. >>
>>> Sign up for FREE 'Jump-Start Your Body!' Program 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.
If you've recently started an exercise program, research tells us that most likely 50% of you have bailed on your goals!
One study from the University of Scranton in Pennsylvania showed that a quarter of people who resolve to lose weight and change their eating habits on January 1 will go back to their old ways within a week. The following shows how many of these resolutions are maintained as time goes on:
- Past the first week: 75%
- Past 2 weeks: 71%
- After one month: 64%
- After 6 months: 46%
You've probably experienced some challenges on your journey to your goal. How have your dealt with them? Perhaps it's time to recheck your motivation and inspiration.
If you're one of those who's already hung up your sneakers, let me get you back on track.
Here's a list of common excuses NOT to exercise and the combat strategies to overcome them:
I don't have time to work out!
This is the #1 excuse to never starting or quitting an exercise program. When life gets tough, exercise is usually the first thing to go which should be the last. Exercise is one of the best ways of boosting your mental sanity when you want to get the tough going. Research demonstrates that exercisers are more productive; i.e., exercise saves time rather than consumes it.
Exercise also doesn't have to be a huge time commitment. According to the updated Physical Activity Guidelines from ACSM and AHA, exercise done in as short as 10 minutes for 3 times a day can count towards the daily activity recommendation and still reap health and fitness benefits.
I have offered many efficient circuit training routines that combine strength training and cardio circuit exercise into a total-body balanced workout. In addition, I provide a wide variety of effective weight training routines. All these training programs are designed to help busy people to get their workout done in 45 minutes. Superset workout is one of the most effective weight training systems.
You can also exercise first thing in the morning so that it's scratched off from your "To Do" List. Morning exercisers tend to stick to their routines better than people who exercise later in the day.
I have no energy!
"I'm too tired to work out!" is another perpetual excuse. Long time exercisers know from their experience that exercise actually refuels and revitalizes leaving you with more energy.
If you feel too tired to run, you can go for a walk. Walking in fast pace and moderate intensity can be a good exercise for your brain and heart health. Once you start to get going, you'll feel great and may want to run again because more blood and oxygen are pumped to your brain and muscles. When you get into the grooves, try the high intensity interval training H.I.I.T. cardio to rev up your metabolism, melt away unwanted body fat and reveal your six pack abs.
I'm too old to exercise!
You're never too old to exercise! You simply cannot afford NOT to exercise.
A 30-year old sedentary individual will suffer from a 10% decrease in muscle mass, aerobic capacity and flexibility. Their bone density will deteriorate. By the age of 68, an 80% decrease in strength will be noted. By the age of 80, an individual would have lost one half of their muscle mass. If you incorporate exercise, particularly weight-bearing activities, this rate decreases dramatically. The positive benefits of exercise have been displayed in 90-year-old subjects.
So it's never too late to get started! You can still stay fit even if you're over 40! Mary Stroebe is 89 years old and has been placed first in her age group for the fifth year in a row in the Life Time Fitness Triathlon. The majority of 89 year olds are either debilitated or barely capable of moving, not to mention to do a triathlon that includes swimming, cycling and running. She is an inspiration to everyone who knows her story. She's strong and still running.
If you're still in doubt, check out Kelly and Colleen - national fitness champion mother/daughter duo. They look so lean and ripped. Guess how old they are? Kelly (mother) on the left is 75 and Colleen (daughter) on the right is 46 years old! WOW!! Aren't they amazing. Kelly didn't start weight training until she was 53 years old. So says who that you're too old to exercise. You should feel ashamed to use this lame excuse not to exercise.
I hate exercise!
In the beginning, exercise may feel like a chore. Eventually exercise will become a need for both your physical and mental health. It's important to find activities that you actually enjoy doing so that you'll participate regularly, see the results and get hooked. Use music, try lifestyle activities like hiking or walking, and add variety by cross training to your program to make it more fun. You can also choose many physical activities, sports and workouts by your personality.
Some studies have also shown that people who exercise with friends tend to achieve better results. So find a workout buddy, join a running club or take a group exercise class. Form your own "circle of fitness" with like-minded friends. The support system or mastermind group may make it difficult to skip workouts. Having other people there may make the journey a lot more enjoyable.
An alternative is to find a good cause for running other than for yourself. Train and enter a fund-raising event that help cancer patients and family. A very popular one is Team in Training organzied through the Leukemia & Lymphoma Society.
When you want to stay in shape, be aware of who you're associated with. Research shows that your close friends can be very powerful in a good or bad way, even the long distance ones. Your friends can make you fat !?
There's also no evidence to suggest that exercise needs to be painful. If it hurts that much, you may be doing too much too soon. That's the #1 cause of injury. Watch out for signs of overtraining and potential injuries.
I'm too out of shape to exercise!
Some people are self-conscious about themselves. They feel intimated when going to gym to exercise in front of mirror and other muscle buffs. A survey found the #1 reason why people choose not to join a gym is because they want to get into better shape or lose weight first. This backwards approach may never get you to your goals.
Find a facility that is non-intimidating where you feel comfortable to go and work out there. In fact, people tend to focus on themselves in the gym than on others. So just focus on your own workout and don't compare with other people.
If the gym scene is not your thing, don't make that an excuse. There are literally hundreds of things you can do from the privacy of your own home to get in shape. Go to your local book store and pick up a book on designing your own program. Rent some fitness videos. Hire a personal trainer to come to your house and design a customized in-home training program for you. On-line training and coaching is available as well.
I have a back problem! My knees hurt! I've got arthritis!
The health benefits of exercise often outweigh the risks. Certain orthopedic or medical conditions may make exercise more difficult but you can work around most problems. Consult with a fitness professional who can design a program that addresses your specific concerns.
I don't see any results!
One of the biggest stumbling blocks new exercisers experience is that the effort often doesn't match the reward. They've been exercising religiously for 4 weeks and jump up on the scale. Ugh, no change! They feel the program must not be working and give up. Unrealistic expectations can be a real downer!
Instead of measuring your progress by the scale, measure your energy levels. Monitor how many more repetitions you can perform of any exercise. Assess how many more minutes you can perform of any given activity. You may be making more progress than you think! If you can get through the first three months, you've put the most difficult part behind you. Soon, you won't believe that quitting was ever an option!
I always forget something!
Set up your gym bag the night before and do a quick inventory of everything you'll need. Keep an extra pair of socks and shoes and spare workout shirt and short/ pant in the gym bag. Plan ahead and always keep a set of gym outfits in your car.
Going to the gym is such a hassle!
Bypass the waiting line to the cardio machine and workout out at home. You can do your cardio training by running or biking outside. Keep simple training equipment at home such as several pairs of dumbbells, a stability ball, mat, Pilates ring, resistance tubing or bands and jump rope. If your home space and budget allow, you can build a home gym by adding an adjustable weight bench, squat rack, barbell weight set, a treadmill or an elliptical trainer, etc.
Remember, bodyweight strength circuit training can be just as challenging and gruelling if you do them right!
Follow these real-world strategies to help you overcome those daily hurdles that keep you from reaching your exercise goals. Ultimately, your lifestyle change is the secret to lifelong health and weight management.
Learn top 20 ways to stick to your workout. >>
>>> Sign up for FREE 'Jump-Start Your Body!' Program 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.
Tuesday, August 28, 2007
U.S. Obesity Epidemic Continues to Grow
A new report released by the Trust for America's Health (TFAH) revealed that U.S. obesity rates rose in 31 states in 2006. Twenty-two states showed an increase for the second year in a row. No states showed improvement in reducing obesity rate.
Read the report and check how (un)healthy your state is. >>
The report also finds that rates of overweight children (ages 10 to 17) are on the rise, too.
A new public opinion survey featured in the report also finds that 85% Americans acknowledge obesity is an epidemic. But why is obesity trend unstoppably going up year after year?
The government, health and fitness industry and media have spent tremendous amount of time and effort in raising the awareness of health, exercise, lifestyle change and weight control. Americans have poured in billions of dollars every year in diet pills , nutritional supplements , exercise machines, fitness gadgets and gym memberships. The results are terrible!
"We need a breakthrough in terms of policies and results," said Jeff Levi, PhD, Executive Director of TFAH. "Poor nutrition and physical inactivity are robbing America of our health and productivity."
The following is a summary of TFAH recommendations for combating obesity.
TFAH recommends a comprehensive approach for helping individuals make healthy choices including support from families, communities, schools, employers, the food and beverage industries, health professionals, and government at all levels. Some key recommendations include:
Think big. The federal government should develop and implement a National Strategy to Combat Obesity. This plan should involve every federal government agency, define clear roles and responsibilities for states and localities, and engage private industry and community groups.
Make healthy choices easy choices. Federal, state, and local governments should develop and implement policies that give Americans the tools they need to make it easier to engage in the recommended levels of physical activity and choose healthy foods, ranging from improving food served and increasing opportunities for physical activity in schools to requiring restaurants and food companies to provide better and more readily accessible information about the nutritional content of their products to securing more safe, affordable recreation places for all Americans.
Improve your bottom line. Federal, state, and local governments should work with private employers and insurers to ensure that every working American has access to a workplace wellness program.
Escalate research on how to promote healthy choices. Public health officials have identified a number of strategies to help encourage people to make healthier decisions about nutrition and activity, however, much more research needs to be done about how to effectively promote healthier habits.
>>> 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.
Read the report and check how (un)healthy your state is. >>
The report also finds that rates of overweight children (ages 10 to 17) are on the rise, too.
A new public opinion survey featured in the report also finds that 85% Americans acknowledge obesity is an epidemic. But why is obesity trend unstoppably going up year after year?
The government, health and fitness industry and media have spent tremendous amount of time and effort in raising the awareness of health, exercise, lifestyle change and weight control. Americans have poured in billions of dollars every year in diet pills , nutritional supplements , exercise machines, fitness gadgets and gym memberships. The results are terrible!
"We need a breakthrough in terms of policies and results," said Jeff Levi, PhD, Executive Director of TFAH. "Poor nutrition and physical inactivity are robbing America of our health and productivity."
The following is a summary of TFAH recommendations for combating obesity.
TFAH recommends a comprehensive approach for helping individuals make healthy choices including support from families, communities, schools, employers, the food and beverage industries, health professionals, and government at all levels. Some key recommendations include:
Think big. The federal government should develop and implement a National Strategy to Combat Obesity. This plan should involve every federal government agency, define clear roles and responsibilities for states and localities, and engage private industry and community groups.
Make healthy choices easy choices. Federal, state, and local governments should develop and implement policies that give Americans the tools they need to make it easier to engage in the recommended levels of physical activity and choose healthy foods, ranging from improving food served and increasing opportunities for physical activity in schools to requiring restaurants and food companies to provide better and more readily accessible information about the nutritional content of their products to securing more safe, affordable recreation places for all Americans.
Improve your bottom line. Federal, state, and local governments should work with private employers and insurers to ensure that every working American has access to a workplace wellness program.
Escalate research on how to promote healthy choices. Public health officials have identified a number of strategies to help encourage people to make healthier decisions about nutrition and activity, however, much more research needs to be done about how to effectively promote healthier habits.
>>> 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.
Sunday, August 05, 2007
Walking for Your Health
The newly updated ACSM physical activity guidelines now recommend that all adults (both under and over age 65) accumulate moderately intense cardio for minimum 30 minutes a day, five days a week.
It may sound overwhelming at first. In modern lifestyle people are so busy at work, taking less vacation days, and spending more time and money eating out. It seems that people are crunched in time doing the exercise required to manage their weight and health.
How do you find the time to do the five 30-miniute cardio sessions and two muscle strength training sessions every week?
Remember, these are just basic recommendations and guidelines to maintain health and reduce risk of chronic disease. If you're overweight or obese, you may need 60 to 90 minutes of physical activities to lose weight (or fat).
Walking is the most popular form of aerobic exercise for adults. Walking at a normal-to-brisk pace constitutes moderate-intensity exercise. Walking has several advantages over other exercises:
- Walking can be performed by a majority of people.
- Walking does not require special equipment or other people.
- Walking has a low rate of injury.
- Walking is easier to work into one's daily schedule.
Walking is also an activity that many people can fit into their daily schedules. The ACSM guidelines specify that short bouts of moderate-intensity activities of 10 minute or longer can be counted towards the 30-minute recommendation. For example, if a person finds it difficult to block out 30 consecutive minutes for walking, it might be easier to take three 10-minute walks.
Although walking does not provide the same boost to fitness as a more vigorous activity such as running or high intensity interval training (H.I.I.T.) cardio, it is clearly a type of exercise with important health benefits. Walking can be equally beneficial to many people who cannot engage in more vigorous intensity activities due to medical or orthopedic problems.
One often-missed yet important element in walking for your health is that the "intensity" has to be at least on the "moderate" level.
The ACSM guidelines specify moderate-intensity physical activity as "working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation." So causal walking a few minutes in the office or around the block at a slow pace do not count towards the recommendation.
So how fast or how hard should you walk to meet the ACSM recommendations for your health?
At a walking pace of 3.5 miles per hour, a person could walk two miles in about 35 minutes. This would be one way to meet the ACSM recommendation for aerobic exercise.
How do you know that you've just walked two miles in 35 minutes?
Pedometers are useful tools for helping people track their walking particularly when they distribute the walking throughout the day. Although the exact number of steps needed for health benefits has not been documented for all ages, an average of 10,000 steps per day has been linked with lower blood pressure, improved blood glucose control, a healthier body weight, and less abdominal obesity.
Each person's fitness level is different. Walking pace of 3.5 miles per hour could be easy for one, but challenging for the other. For cardiovascular health beyond the ACSM recommendation, you should walk fast enough that you feel your heart rate goes up, breathe a little heavier and cannot complete a sentence without a break. If you wear a heart-rate monitor, you should walk fast ennough that your heart rate stays above the minimum recommended range by your physician or trainer.
Another way of measuring your aerobic intensity is the rate of perceived exertion (RPE). It's also called the "talk test" to gauge how you feel during the exercise. The moderate intensity would be at least 5 to 6 out of the RPE scale of 1 to 10 range.
When beginning a walking routine, start slowly and progress gradually. Also keep in mind that consistency is the real key to gaining health benefits through walking. The choice to be an active person requires a lifetime commitment.
As always, consult your physician before starting an exercise program especially if you have medical or orthopedic problems. Hire a qualified personal trainer to design a custom and individualized program for you.
With patience and consistency, you can walk your way for improving your health and losing fat.
Learn how to walk off your weight. >>
>>> 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.
It may sound overwhelming at first. In modern lifestyle people are so busy at work, taking less vacation days, and spending more time and money eating out. It seems that people are crunched in time doing the exercise required to manage their weight and health.
How do you find the time to do the five 30-miniute cardio sessions and two muscle strength training sessions every week?
Remember, these are just basic recommendations and guidelines to maintain health and reduce risk of chronic disease. If you're overweight or obese, you may need 60 to 90 minutes of physical activities to lose weight (or fat).
Walking is the most popular form of aerobic exercise for adults. Walking at a normal-to-brisk pace constitutes moderate-intensity exercise. Walking has several advantages over other exercises:
- Walking can be performed by a majority of people.
- Walking does not require special equipment or other people.
- Walking has a low rate of injury.
- Walking is easier to work into one's daily schedule.
Walking is also an activity that many people can fit into their daily schedules. The ACSM guidelines specify that short bouts of moderate-intensity activities of 10 minute or longer can be counted towards the 30-minute recommendation. For example, if a person finds it difficult to block out 30 consecutive minutes for walking, it might be easier to take three 10-minute walks.
Although walking does not provide the same boost to fitness as a more vigorous activity such as running or high intensity interval training (H.I.I.T.) cardio, it is clearly a type of exercise with important health benefits. Walking can be equally beneficial to many people who cannot engage in more vigorous intensity activities due to medical or orthopedic problems.
One often-missed yet important element in walking for your health is that the "intensity" has to be at least on the "moderate" level.
The ACSM guidelines specify moderate-intensity physical activity as "working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation." So causal walking a few minutes in the office or around the block at a slow pace do not count towards the recommendation.
So how fast or how hard should you walk to meet the ACSM recommendations for your health?
At a walking pace of 3.5 miles per hour, a person could walk two miles in about 35 minutes. This would be one way to meet the ACSM recommendation for aerobic exercise.
How do you know that you've just walked two miles in 35 minutes?
Pedometers are useful tools for helping people track their walking particularly when they distribute the walking throughout the day. Although the exact number of steps needed for health benefits has not been documented for all ages, an average of 10,000 steps per day has been linked with lower blood pressure, improved blood glucose control, a healthier body weight, and less abdominal obesity.
Each person's fitness level is different. Walking pace of 3.5 miles per hour could be easy for one, but challenging for the other. For cardiovascular health beyond the ACSM recommendation, you should walk fast enough that you feel your heart rate goes up, breathe a little heavier and cannot complete a sentence without a break. If you wear a heart-rate monitor, you should walk fast ennough that your heart rate stays above the minimum recommended range by your physician or trainer.
Another way of measuring your aerobic intensity is the rate of perceived exertion (RPE). It's also called the "talk test" to gauge how you feel during the exercise. The moderate intensity would be at least 5 to 6 out of the RPE scale of 1 to 10 range.
When beginning a walking routine, start slowly and progress gradually. Also keep in mind that consistency is the real key to gaining health benefits through walking. The choice to be an active person requires a lifetime commitment.
As always, consult your physician before starting an exercise program especially if you have medical or orthopedic problems. Hire a qualified personal trainer to design a custom and individualized program for you.
With patience and consistency, you can walk your way for improving your health and losing fat.
Learn how to walk off your weight. >>
>>> 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.
Wednesday, August 01, 2007
Muscle Up! The Updated Physical Activity Guidelines
Muscle up and pump iron!
Muscle strengthening or strength training is now officially recommended in the updated physical activity guidelines released by the American College of Sports Medicine (ACSM) and American Heart Association (AHA).
Research shows that regular physical activities reduce the risk of heart disease, stroke, type 2 diabetes, osteoporosis, some types of cancer (colon, breast, prostate, lung), anxiety, depression and a host of other health problems.
These guidelines outline exercise recommendations for healthy adults and older adults and are an update from the 1995 guidelines.
Read the full updated guidelines here >>
Learn more about weight training and workout routines to gain strength and build muscle >>
Learn more about effective high intensity cardio interval training (H.I.I.T.) to lose fat faster >>
Summary
===========================================================
Guidelines for healthy adults under age 65
Basic recommendations from ACSM and AHA:
Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
Guidelines for adults over age 65
(or adults 50-64 with chronic conditions, such as arthritis)
Basic recommendations from ACSM and AHA:
Do moderately intense aerobic exercise 30 minutes a day, five days a week
Or
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week
And
If you are at risk of falling, perform balance exercises
And
Have a physical activity plan.
Both aerobic and muscle-strengthening activity is critical for healthy aging. Moderate-intensity aerobic exercise means working hard at about a level-six intensity on a scale of 10. You should still be able to carry on a conversation during exercise.
Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.
==========================================================
Comments
The document also provides useful information and tips as to how to meet the exercise recommendations and how to start an exercise program.
Eight improvements over 1995 guidelines were made and clarifed in details.
One updated guideline also spells out that "more is better." It emphasizes the importanct fact that physical activity above the recommended minimum amount provides even greater health benefits. To prevent unhealthy weight gain, attain or maintain weight loss, some adults will need to do more than 30 minutes a day.
In addition, the updated guidelines specified the so called "moderate" or "vigorous" intensity physical activities and 10-minute short bouts of exercise.
Short bouts of "low" intensity activity, such as grocery shopping, taking out the trash or casual walking a few minutes in the office or parking lot, DO NOT count.
However, certain daily activities of moderate to vigorous intensity nature, such as brisk walking to work, yardwork/gardening, performed in bouts of 10 minutes or longer can be counted towards the recommendations.
The key is that the intensity of activitiy has to be at a minimum RPE level of 4 to 5 to keep your heart rate up at a sustained duration of 10 minutes or longer.
So after-dinner walking around your neighborhood by youself or with your family is a great idea to wind down for the day and to get some family time. To reap health benefit, the walking pace has to be at least at 3.5 miles per hour or two miles in about 35 minutes to meet the recommendation for aerobic exercise.
You don't have to go the gym to get the daily recommended physical activities. There are many different physical activities and exercises you can do in the gym and outdoors. My earlier article on cross training provides a variety of fitness program, sports and activities you can do all year round.
You can also choose your physical activities, exercise or workout by your personality. Exercise program compliance and consistency is the #1 challege to health and fitness success. You want to pick the activities that you're motivated to do and love to do without being told.
For variety and effectiveness, you can mix up the intensity of cardiovascular exercise in the same session or in different workouts. I have elaborated the high intensity interval training (H.I.I.T.) method as an effective and efficient cardiovascular training protocol for losing fat and preserving muscle.
You don't necessary have to go to gym or have a home gym to perform muscle strength training. For many beginners or seniors, bodyweight-based exercise or functional training are more than sufficient. As you get stronger, you may want to join a gym or build a home gym so that you can have more equipment options. There are so many weight training systems and workout routines available. It's wise to hire a personal trainer to show you how to lift weights properly and custom-design a training program for you.
Take-away Message
The message is loud and clear: do as much as you can do to prevent yourself from becoming disabled!
>>> 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.
Muscle strengthening or strength training is now officially recommended in the updated physical activity guidelines released by the American College of Sports Medicine (ACSM) and American Heart Association (AHA).
Research shows that regular physical activities reduce the risk of heart disease, stroke, type 2 diabetes, osteoporosis, some types of cancer (colon, breast, prostate, lung), anxiety, depression and a host of other health problems.
These guidelines outline exercise recommendations for healthy adults and older adults and are an update from the 1995 guidelines.
Read the full updated guidelines here >>
Learn more about weight training and workout routines to gain strength and build muscle >>
Learn more about effective high intensity cardio interval training (H.I.I.T.) to lose fat faster >>
Summary
===========================================================
Guidelines for healthy adults under age 65
Basic recommendations from ACSM and AHA:
Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
Guidelines for adults over age 65
(or adults 50-64 with chronic conditions, such as arthritis)
Basic recommendations from ACSM and AHA:
Do moderately intense aerobic exercise 30 minutes a day, five days a week
Or
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week
And
If you are at risk of falling, perform balance exercises
And
Have a physical activity plan.
Both aerobic and muscle-strengthening activity is critical for healthy aging. Moderate-intensity aerobic exercise means working hard at about a level-six intensity on a scale of 10. You should still be able to carry on a conversation during exercise.
Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.
==========================================================
Comments
The document also provides useful information and tips as to how to meet the exercise recommendations and how to start an exercise program.
Eight improvements over 1995 guidelines were made and clarifed in details.
One updated guideline also spells out that "more is better." It emphasizes the importanct fact that physical activity above the recommended minimum amount provides even greater health benefits. To prevent unhealthy weight gain, attain or maintain weight loss, some adults will need to do more than 30 minutes a day.
In addition, the updated guidelines specified the so called "moderate" or "vigorous" intensity physical activities and 10-minute short bouts of exercise.
Short bouts of "low" intensity activity, such as grocery shopping, taking out the trash or casual walking a few minutes in the office or parking lot, DO NOT count.
However, certain daily activities of moderate to vigorous intensity nature, such as brisk walking to work, yardwork/gardening, performed in bouts of 10 minutes or longer can be counted towards the recommendations.
The key is that the intensity of activitiy has to be at a minimum RPE level of 4 to 5 to keep your heart rate up at a sustained duration of 10 minutes or longer.
So after-dinner walking around your neighborhood by youself or with your family is a great idea to wind down for the day and to get some family time. To reap health benefit, the walking pace has to be at least at 3.5 miles per hour or two miles in about 35 minutes to meet the recommendation for aerobic exercise.
You don't have to go the gym to get the daily recommended physical activities. There are many different physical activities and exercises you can do in the gym and outdoors. My earlier article on cross training provides a variety of fitness program, sports and activities you can do all year round.
You can also choose your physical activities, exercise or workout by your personality. Exercise program compliance and consistency is the #1 challege to health and fitness success. You want to pick the activities that you're motivated to do and love to do without being told.
For variety and effectiveness, you can mix up the intensity of cardiovascular exercise in the same session or in different workouts. I have elaborated the high intensity interval training (H.I.I.T.) method as an effective and efficient cardiovascular training protocol for losing fat and preserving muscle.
You don't necessary have to go to gym or have a home gym to perform muscle strength training. For many beginners or seniors, bodyweight-based exercise or functional training are more than sufficient. As you get stronger, you may want to join a gym or build a home gym so that you can have more equipment options. There are so many weight training systems and workout routines available. It's wise to hire a personal trainer to show you how to lift weights properly and custom-design a training program for you.
Take-away Message
The message is loud and clear: do as much as you can do to prevent yourself from becoming disabled!
>>> 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.
Friday, July 27, 2007
The Power of Friends
In your journey to the quest of life-long health and fitness, you know that it's important to include exercises (both resistance and cardiovascular training), balanced diet and nutrition.
You also understand that goal-setting, mental toughness and your burning desire are critical in keeping you on track.
But all these are just bells and whistles. You need a solid framework to build upon and around it. This framework is the secret to long-term fat loss success and weight management; that's, your healthy and performance lifestyle.
In addition, it's helpful to include a mastermind group who supports you. The mastermind group is a group of like-minded people who work toward the common goals (e.g., fitness, fat loss, sports, etc.). You'll support each other, hold each other accountable and keep each other focused. It's also helpful to include a coach or trainer to provide guidance and training to you and the group.
Another missing link you cannot ignore is the "environment" around you. Put it this way, you are the product of your five closest friends in health and fitness.
If you want to stay fit and healthy, hang out and keep a good company of fitness-minded friends. It doesn't mean that you break up with your overweight or obese friends. Just beware when you want to keep your body in shape.
Surround yourself with friends and co-workers who are health-conscious and engage in exercises and physical activities. In fact, the power of friends is so far-reaching that you can influence your overweight friends in a positively empowering way.
In a recent groundbreaking Study: Your Friends Can Make You Fat, the researchers concluded that obesity is contagious, spreading through social networks.
Being obese is like having split ends. A lot of people get it, nobody likes it, but once is spreads... it's everywhere!
Christakis and James H. Fowler of the University of California, San Diego, took advantage of detailed records collected between 1971 and 2003 on 12,067 adults who participated in the well-known Framingham Heart Study.
"Friends, more than family or neighbors, are the ones propagating the epidemic. So if your friends put on weight, you're more likely to put on the pounds, too." said the study.
The study found a person's chances of becoming obese went up 57 percent if a friend did, 40 percent if a sibling did and 37 percent if a spouse did. In the closest friendships, the risk almost tripled.
However, the researchers found no effect among (obese) neighbors unless they were friends.
The researchers calculated that when an obese person gained 17 pounds, the corresponding friend put on an extra 5 pounds on the average. What a sympathetic gain!
The worst part is that your overweight friends don't have to live anywhere near you. In today's communication technologies, your friend of hundreds of miles away can just call, email or text you about his or her recent weight gain. A close friend's weight gain can be even more dangerous.
On the positive note, the research showed that heavy and thin people are causing their friends to become more like them.
So on the flip side, thinness is contagious, too.
If you're fit and healthy, you can impact your "heavy" friends to become "thinner" as they may look up to you as a role model. It could be "peer pressure" that your friend want to look more like you --- not just thin but fit and healthy.
And of course, there's always a chance that you can lose your upper hand and succumb to your heavy friends to put on weight.
That's why it's important to choose healthy and favorable "environment" around you --- your friends and circles of friends.
I have offered many tips to keep you empowered and motivated in your health and fitness program.
I hope I can have the positive impact on the obesity epidemic by educating and training people about the importance in lifestyle changes, exercise, healthy and balance diet.
>>> 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.
You also understand that goal-setting, mental toughness and your burning desire are critical in keeping you on track.
But all these are just bells and whistles. You need a solid framework to build upon and around it. This framework is the secret to long-term fat loss success and weight management; that's, your healthy and performance lifestyle.
In addition, it's helpful to include a mastermind group who supports you. The mastermind group is a group of like-minded people who work toward the common goals (e.g., fitness, fat loss, sports, etc.). You'll support each other, hold each other accountable and keep each other focused. It's also helpful to include a coach or trainer to provide guidance and training to you and the group.
Another missing link you cannot ignore is the "environment" around you. Put it this way, you are the product of your five closest friends in health and fitness.
If you want to stay fit and healthy, hang out and keep a good company of fitness-minded friends. It doesn't mean that you break up with your overweight or obese friends. Just beware when you want to keep your body in shape.
Surround yourself with friends and co-workers who are health-conscious and engage in exercises and physical activities. In fact, the power of friends is so far-reaching that you can influence your overweight friends in a positively empowering way.
In a recent groundbreaking Study: Your Friends Can Make You Fat, the researchers concluded that obesity is contagious, spreading through social networks.
Being obese is like having split ends. A lot of people get it, nobody likes it, but once is spreads... it's everywhere!
Christakis and James H. Fowler of the University of California, San Diego, took advantage of detailed records collected between 1971 and 2003 on 12,067 adults who participated in the well-known Framingham Heart Study.
"Friends, more than family or neighbors, are the ones propagating the epidemic. So if your friends put on weight, you're more likely to put on the pounds, too." said the study.
The study found a person's chances of becoming obese went up 57 percent if a friend did, 40 percent if a sibling did and 37 percent if a spouse did. In the closest friendships, the risk almost tripled.
However, the researchers found no effect among (obese) neighbors unless they were friends.
The researchers calculated that when an obese person gained 17 pounds, the corresponding friend put on an extra 5 pounds on the average. What a sympathetic gain!
The worst part is that your overweight friends don't have to live anywhere near you. In today's communication technologies, your friend of hundreds of miles away can just call, email or text you about his or her recent weight gain. A close friend's weight gain can be even more dangerous.
On the positive note, the research showed that heavy and thin people are causing their friends to become more like them.
So on the flip side, thinness is contagious, too.
If you're fit and healthy, you can impact your "heavy" friends to become "thinner" as they may look up to you as a role model. It could be "peer pressure" that your friend want to look more like you --- not just thin but fit and healthy.
And of course, there's always a chance that you can lose your upper hand and succumb to your heavy friends to put on weight.
That's why it's important to choose healthy and favorable "environment" around you --- your friends and circles of friends.
I have offered many tips to keep you empowered and motivated in your health and fitness program.
I hope I can have the positive impact on the obesity epidemic by educating and training people about the importance in lifestyle changes, exercise, healthy and balance diet.
>>> 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.
Wednesday, July 18, 2007
Total-Body Balanced Superset & Triset Workout Programs
In earlier articles, I have covered the concept of superset as a weight training system and offered many practical superset routines and superset-based strength circuit training routines.
Triset is another weight training system that three exercises are performed back to back with no rest in between. So you'll do three exercises in a row as one set (tri set).
Both superset and triset are just two of the weight training system that can be incorporated in your whole training periodization program. They can help you change up your training program so that you make continuous progress without reaching plateau or incurring overuse injuries.
I offer more superset and triset workout routines in the following. You can alternate between workouts A and B on different days. These workout routines focus on total-body balanced training. More emphasis is placed on the multi-joint compound exercises to work the major muscle groups. Some single-joint isolation movements are also incorporated in the workout routines toward the end.
Depending on your goals, there are many training variables (weight, set, rep, rest interval, tempo, etc.) you can use and change up to perform these exercises to achieve different training effects and results: whether you want to gain strength, build muscle, lose fat or improve muscular strength endurance.
Read the weight training protocol here >>
Superset Workout Routine A
1A Dumbbell Deadlift
1B Dumbbell Bench Press
2A Pullup
2B Dumbbell Shoulder Press
3A Dip
3B Dumbbell Biceps Curl
Superset Workout Routine B
1A Dumbbell Bent-over Row
1B Dumbbell Incline Press
2A Smith-Machine Squat
2B Smith-Machine Shoulder Front Press
3A Dumbbell Overhead Press
3B Dumbbell Biceps Hammer Curl
Triset Workout Routine A
1A Smith-Machine Decline Bench Press
1B Smith-Machine Bent-over Row
1C Smith-Machine Deadlift
2A E-Z Bar Lying Triceps Extension
2B E-Z Bar Lying Triceps Close-Grip Pressup
2C E-B Bar Biceps Curl (standing or seated)
Triset Workout Routine B
1A Seated Dumbbell Press (80-85 degrees)
1B Seated Dumbbell Press (45 degrees)
1C Seated Dumbbell Press (flat)
2A Seated Row (pull to chin)
2B Seated Row (pull to chest)
2C Seated Row (pull to abdomen)
>>> Sign up for FREE 'Jump-Start Your Body!' Workout and Nutrition Program 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.
Triset is another weight training system that three exercises are performed back to back with no rest in between. So you'll do three exercises in a row as one set (tri set).
Both superset and triset are just two of the weight training system that can be incorporated in your whole training periodization program. They can help you change up your training program so that you make continuous progress without reaching plateau or incurring overuse injuries.
I offer more superset and triset workout routines in the following. You can alternate between workouts A and B on different days. These workout routines focus on total-body balanced training. More emphasis is placed on the multi-joint compound exercises to work the major muscle groups. Some single-joint isolation movements are also incorporated in the workout routines toward the end.
Depending on your goals, there are many training variables (weight, set, rep, rest interval, tempo, etc.) you can use and change up to perform these exercises to achieve different training effects and results: whether you want to gain strength, build muscle, lose fat or improve muscular strength endurance.
Read the weight training protocol here >>
Superset Workout Routine A
1A Dumbbell Deadlift
1B Dumbbell Bench Press
2A Pullup
2B Dumbbell Shoulder Press
3A Dip
3B Dumbbell Biceps Curl
Superset Workout Routine B
1A Dumbbell Bent-over Row
1B Dumbbell Incline Press
2A Smith-Machine Squat
2B Smith-Machine Shoulder Front Press
3A Dumbbell Overhead Press
3B Dumbbell Biceps Hammer Curl
Triset Workout Routine A
1A Smith-Machine Decline Bench Press
1B Smith-Machine Bent-over Row
1C Smith-Machine Deadlift
2A E-Z Bar Lying Triceps Extension
2B E-Z Bar Lying Triceps Close-Grip Pressup
2C E-B Bar Biceps Curl (standing or seated)
Triset Workout Routine B
1A Seated Dumbbell Press (80-85 degrees)
1B Seated Dumbbell Press (45 degrees)
1C Seated Dumbbell Press (flat)
2A Seated Row (pull to chin)
2B Seated Row (pull to chest)
2C Seated Row (pull to abdomen)
>>> Sign up for FREE 'Jump-Start Your Body!' Workout and Nutrition Program 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.
Train with the Best!
Friday, July 06, 2007
So Are You Empowered?
The Number One challenge to health and fitness success is consistency and program compliance.In an earlier article, I have covered the topic as to how to stay motivated in your fitness program.
You can get the world's best trainer and nutritionist to get you started in the lifelong journey of health and fitness. But you need more than just trainer, nutritionist or exercise program for long term success.
The question is not how well you start but how strong you can stay on after a year and ultimately your own long-term health and well-being.
No matter how great a program is, you still have to do it by yourself. Many people drop out of their exercise and diet program as soon as their trainers are gone and nobody is watching them. These are "external" motivations. You have to be able to "internalize" them to become "intrinsic" motivations inside yourself. The intrinsic motivations become part of you until you don't feel and need them. They turn into habits - that you don't need someone or external rewards to "motivate" you. You're automatically programmed to do it subconsciously. It's this high level of self-discipline, commitment and healthy habit that play the most important role in exercise and diet program compliance.
The model for stages of behavioral change is well known and has been applied to exercise and fat loss study.
The stage of behavioral change goes from (1) precontemplation, (2) contemplation, (3) preparation, (4) action, to finally, (4) maintenance. In the table, it summarizes the definition of each stage, some common issues, barriers and concerns that people experience as they move from a sedentary to an active lifestyle.
The progression of healthy behavioral changes is likely not to be linear. You'll bump into some obstacles along the way to set you backward. Remember, be clear in your big goal. It helps put you in the correct long-term perspective.
Ask yourself why exercise is important, why eating healthy is important, why staying physically active is important? What do you want to achieve in your life goals? And why?
By answering these questions, it helps you increase your awareness of the importance of a more active lifestyle and increase your confidence that being more active is possible. You're able to incorporate physical activities into your life that you enjoy doing on a regular basis.
When you're doing something that you enjoy doing without being forced to do, you don't need external motivation. You're doing it for the sheer pleasure of doing. You'll feel empowered because you're in charge. You won't feel bored.
So are you empowered?
Learn top 20 ways to stick to your workout. >>
>>> 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.
Subscribe to:
Posts (Atom)