Morris County Personal Trainer Carey Yang Advocates Parent Participation to Fight Childhood Obesity

FOR IMMEDIATE RELEASE

New Jersey Fitness Expert and certified personal trainer Carey Yang urges parents and family participation to fight increasing adult and childhood obesity rates.

DENVILLE, NJ — August 23, 2010 — America’s unstoppable obesity rates would account for more than $860 billion healthcare cost by 2030. “This is an alarmingly tough uptrend to fight againist,” says Carey Yang, a Certified Personal Trainer, fitness expert and president of Beyond Fitness Solutions, LLC based in Denville, New Jeresy.

According to a recent report, Americans are continuing to get fatter and fatter, with obesity rates reaching 30 percent or more in nine states last year, as opposed to only three states in 2007.

“This is a trend reversal from a study release earlier this year that, obesity rates have remained constant for at least five years among men and for closer to 10 years among women and children,” Yang says.

Yang says, we have so many government agencies, non-profit organizations, communities and schools involved to fight both adult and childhood obesity with a variety of programs. Even the First Lady Michelle Obama early this year launched a campaign to fight childhood obesity by improving childhood nutrition and physical activity.

“Nutrition and exercise start from home. Parents hold the key to educating their children,” Yang says. “Parents should be good role models for their children. If your children see you slouch in front of the tube and dig into a bag of chips along with a bottle of beer, it’s hard to resist the same lifestyle. Chunky Mom, plus chunky Dad, often equals chunky kids and pets.”

Yang advocates parents and family involvements in fighting against obesity. Health and fitness is truly a family matter. He offers a few solutions to promoting active lifestyle and making healthy choices.

1. Be a positive role model. Parents have to set a good example for themselves and for their children such as regular exercise, being active and eating a healthy balanced die.

2. Set family time to prepare meals and exercise together. Research shows that families eating and exercising together also stay closer.

3. Assign household chores. Children can learn the value of responsibility by sharing active household chores while increasing physical activity.

4. Limit sedentary activities. Watching TV and playing electronic games have taken so much time and opportunity out of moving around and exercising. Studies have shown that reducing TV time is associated with reductions in body weight and body fat.

It’s a day-to-day process and a series of repeated small steps that add up to awesome health habits. “Every time you choose the vegetables over the chips, a walk over a drive, and an active game over T.V., you’ve just made another donation to yourself and to your families lifetime health and fitness fund,” Yang says.


About C. Carey Yang and Beyond Fitness Solutions, LLC

C. Carey Yang, Your Dream Body WorkoutXpert, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. Yang is the founder and master trainer of Beyond Fitness Solutions, LLC providing in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar.

Yang specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@BeyondFitnessSolutions.com

Good Friday Total Body Circuit Training Workout Routine

Working out in a beautiful summer Friday afternoon ...

Total Body Circuit Training (5 circuits)

Workout Routine



- Leg Press @ 280# x 12 reps

- Dumbbell Biceps Curls @ 30# x 8 + 8 reps

- Cable upper chest @ 3 x 20 reps

- Cable biceps hammer curls @ 3 x 10 reps

- Cable Triceps kickback @ 3 x 10 reps

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Monday Chest Workout Routine

It's Monday - the Internatinal Chest Day - so to speak.

Here is a chest workout routine.


Flat Bench Chest Press


135# x 12 reps

155# x 6 reps

175# x 4 x 4 x 3 reps

145# x 12 reps



30-deg. Incline Dumebell Flye

45/45# x 8 reps x 3 sets



Cable Flye

Low to High @ 3 x 20 reps

High to Low @ 5 x 10 reps

“Most Muscular” @ 5 x 5 reps

Fitness Equipment Reivew: High End Treadmill

Treadmills range in price and can be cheap or very expensive. With the higher end models you are going to have to pay more money for them. The only consolation is that you are getting what you pay for. High quality parts and programs to meet your strictest requirements. So if youre serious about working out on a treadmill and have the money to buy a good quality one with admirable features then I can tell you which ones to buy.

The Precor treadmill 9.35 is a treadmill with lots of features attached to it. It can offer you impact control with a specialized system, it has a touch sensitive console, and integrated foot plant technology, Polar heart rate monitor and manual track. With the track you can use the walk or run feature, or use the four pre designed courses, two custom programs, a weightless program and a fitness test. You can also use the machine to determine your calories burned, distanced walked or run, and use the smart rate to keep track of your rate to ensure the ultimate workout was achieved.

The PaceMaster Premiere EXT offers you a lifetime warranty on almost everything. They boast themselves on their forty years of experience and winnings of many awards for their craftsmanship. This treadmill is guaranteed to be of the highest quality you could have when using a treadmill. It offers digital control, countless programs and accuracy with result scores and program planning. You can put in your user ID so that the treadmill keeps track of you and your fitness level and goals. It also offers a personal trainer program and a virtual reality workout session to keep you on track and motivated.

The Star Trac 8911 is a treadmill designed for beginners and advanced runners and walkers. It can be used as a light commercial product or a high end home use treadmill. It offers a huge running space to make sure that you have proper room to stretch out and maximize your workout. It offers Tri color LED display and a 12 character message display that keeps you always informed. Its heavy duty and made with commercial tubing and parts. You can choose over ten workout programs to keep your workout interesting and challenging for you. It comes with a ten key numeric keypad and two ply belt design.

The Bremshey Control Treadmill is a great treadmill for anyone looking for a foldable exercise machine. This low profile design is perfect for anyone with height restrictions and the foldable feature lets you store it in a space that keeps it hidden away. It also has a roll away design that allows you to move it around easily. This is a commercial quality product that will give you the best workout you could have. It has a quick start feature and manual one that keeps you on your toes. It offers a scrolling bar to keep track of all your important workout information. It has seven preset and three user programs for maximum results.


When buying a treadmill its important to read product reviews and find out what kind of warranties are available. You can also try standing on it and see how comfortable you feel on it. Ensure the features are right for you. While some features might be required for one persons workout it doesnt mean that they are also designed for you as well. Take exact measurements and make sure that it will look and fit right in your space.By: Roberto Sedycias

Is Raw Food Diet Good for Losing Weight?

Obesity has taken the shape of an epidemic in the modern world. More and more people are falling prey to obesity due to an unhealthy lifestyle and bad food habits. But obesity can have disastrous effects on a person’s health.




Weight gain doesn’t necessarily come because of the number of calories you eat. It is what type of calories you eat. When you eat foods that are highly processed they cause digestive disorders which cause you to gain weight.



A raw food diet has proven to be of great aid in this regard after people following different variations of the diet have claimed drastic weight loss in a relatively short period of time, and without feeling hungry or miserable like you would with most diets. There is an ample amount of truth to this claim as the diet practitioners have proven that the raw food diet truly helps in losing weight quickly and effectively.



Going on a Raw Food Diet will help your body to cleanse itself of all the junk that has been piling up in your organs, intestines and of course your fat cells. Due to the nature of the digestive and cleansing enzymes in the food itself, the more you eat the more cleansing occurs. There is no need to worry about consuming too many calories because they will not get stored as fat.



Some medical experts see great benefits in the raw food diet. In addition to enabling weight loss, the diet can ostensibly increase one’s metabolism, making calorie burning easier. Some medical experts have also suggested that a raw food diet is a good antidote to eating disorders. In addition, it can help make your immune system stronger, and help the body rid itself of harmful toxins.



Starting a Raw Food Diet is fairly simple. Some of the best raw foods you can eat are obviously fruits and vegetables, but there are others such as seeds, nuts, grains, beans and sprouts. If you are trying to lose weight fast, you will want to know about some of the raw foods that have the best fat and calorie burning properties.



For fruits, these include apples, grapefruits, mangos, pears, peaches, lemons and cherries. These vegetables are great for a midmorning or mid afternoon snack to stave off those hunger attacks.



For vegetables, artichokes, brussel sprout, cauliflower, broccoli, celery, cucumber, red pepper, mushrooms and cabbage are all great foods to help promote fat and calorie burning. As far as herbs, garlic and parsley leaf are great additions to your raw foods to add additional flavor. This is one of the best natural weight loss.



If you decide a raw food diet is for you, you might consider supplements to compensate for the nutrients this diet is lacking. Some supplements to consider include vitamin B12, copper, zinc, and chromium.



Another thing to consider when taking up a raw food diet is that most of the fruits and vegetables that you see in your supermarket are loaded with pesticides. Therefore, it might be best to consume only organic raw food.

Morris County Fitness Expert Carey Yang Interviewed in Suburban Trends on Exercise Benefits of Gardening

Gardening is one of the most popular past-time hobbies in the world. It helps spruce up your home or property. Some people plant their own fruits and vegetables. Gardening has many health benefits for your body and mind.

I was recently interviewed and quoted in Suburban Trends on “Mend your body & mind in the garden”.

Here is a full write-up by the correspondent KARA ROMANSKI.

Mend your body & mind in the garden
Wednesday, July 7, 2010
BY KARA ROMANSKI
Suburban Trends
CORRESPONDENT

WEST MILFORD — In addition to the beauty it brings to your own space as well as the entire neighborhood, gardening has many health benefits that can help you nurture and strengthen the mind and body—along with those perennials and peas. And, you do not need a green thumb to reap the rewards of this growing past-time in our communities of combining gardening with exercise.

Exercise benefits

Along with biking five miles in 30 minutes and walking for two miles, The National Institute of Health lists gardening for 30 to 45 minutes as one of its recommended activities for moderate levels of exercise to combat obesity.

Gardening contributes to physical health since activities, such as pulling weeds, digging holes, planting flowers and plants, are all part of three important types of physical activity: endurance, flexibility and strength. Gardening is included with other moderate exercise that can help burn calories and lose weight. You just have to be active for at least 30 minutes to enjoy the physical benefits.

Karen Gureasko, of Denville, a former freelance garden designer has always had a garden.

“I like gardening because you set a short-term goal and get immediate results,” said Gureasko. “There’s a great deal of stretching and weight bearing exercises that you do at your own pace.”

Weight bearing exercises, such as lifting bags of top soil and mulch, pushing wheelbarrows and shoveling, and raking help enhance bone growth and stop bone loss. And, anytime you hold on to handles or tools, you’re working on your forearm and biceps.

“If you choose gardening as an exercise, just be sure to do it properly to avoid injury,” said Carey Yang, a certified personal trainer based in Denville, who trains Gureasko. “Warm up with a stretch before you start to avoid back and knee pains. Also, stay hydrated and cool every 30 minutes.”

Lift your spirits

Nurturing your garden can be a real stress reducer, helping alleviate feelings of anxiety and providing a meditation break from the rush of the everyday.

Multiple studies show that a green-filled environment helps people relax, raises pain tolerance for people with chronic disorders, and improves moods. One of these studies, published in the Journal of Environmental Psychology, found that regular exposure to natural environments such as gardens help people recover from the ill effects of stress more quickly.

“The process of watching your garden grow is therapeutic and rewarding. If you’re digging a hole, mending the soil or carrying 40-pound bags of fertilizer, you can not answer your cell phone,” said Gureasko.

Don’t stress if you do not have room for a garden in your own backyard. There is most likely a community garden near you. Perhaps you do not have enough green space or your yard does not get enough sun.

“It can be difficult to garden in West Milford, there’s a lot of rocks and boulders,” said owner David Watson-Hallowell of Sustainable West Milford, which offers a sunny piece of land where residents could gather to garden and learn.

Community gardens

The Community Garden in West Milford is an organic garden, which means no chemicals are allowed on or in the soil. Becoming a member is open to the public and free-of-charge.

While members are welcome to purchase organic seeds from any source, there are several local farms that sell organically grown seedlings to the members too. And fertilizer (horse manure) is donated by local stables.

Thirty West Milford families utilize the plots in the garden, growing vegetables, herbs and flowers.

Members are comprised of master gardeners and novice growers, children, retired folks, and every one in between. The food they harvest is for their own enjoyment. Any harvest in excess of what they can use is donated through its Ample Harvest program to local food pantries.

“There is a real sense of community and friendship among our gardeners,” said Watson-Hallowell. “Members take care of each others plots and each other in the process. It is a great way for people who are not familiar with gardening to get introduced to it in a high success rate environment.”


Source: http://www.northjersey.com/community/97997579_Mend_your_body___mind_in_the_garden_.html

Working Out at Home Can Save Time and Money

Working out at home is convenient and can save you a lot of time. The biggest problem most people run into with working out at home is that they feel limited in their exercise selection because they have limited or no equipment at all.

By changing the speed you perform your exercises, you can create an unlimited number of progressions and variations without having to learn a single new exercise. There are three types of muscle action that need to be defined in order to clearly describe tempo. First off is eccentric action, which describes lowering the weight or your body (imagine going down to the bottom of a push-up).

Isometric action describes muscular contraction with no movement at all (imagine holding a push-up at the bottom). Concentric action refers to overcoming resistance (imagine now lifting yourself up to the top of a push-up). The collective process of adding timing to exercises is known as tempo.

These three phases of movement can be modified to burn more fat and build muscle and there is real-world evidence that modifying tempo can lead to great results. The kings (and queens) of bodyweight exercise are gymnasts. Gymnastics involves frequent use of slow eccentrics (demonstrating body control on rings and bars), isometric pauses (iron cross and other holds), and explosive eccentric and concentric actions (flips).

While the average person is not a gymnast, we can still apply these principles to home workout routines to increase the challenge without needing more equipment. For example, rather than do a simple push-up, you can lower yourself over 3 seconds, pause 2 seconds at the bottom, then explosively lift yourself to the top, trying to launch your body into the air. This push-up is much more advanced (and challenging) than a normal push-up.

These principles can be applied to any type of exercise to improve your home workouts. Slow down the eccentric and add pauses to movements to make them more difficult. Squats, lunges, push-ups, and abdominal exercises are a great place to start. Start out slow and experiment with a variety of tempos and pauses to find out what works best for you.
 
Source: Danny Jobes

How to Choose the Right Elliptical Exercise Equipment for Your Home Gym

Elliptical exercise machines offer a fantastic way to get in shape. If you're a fan of this unique type of machine, you may want to have one at home that you can use all the time. Investing in an elliptical machine is a big decision and not one that should be entered into lightly.

By using the following considerations, you can find the elliptical machine that is right for you. Start out by considering your budget. You will need to spend at least a few hundred dollars on a quality machine. You can spend up to several thousand dollars on an elliptical machine. It may be worth it to save up and buy a midrange model because they normally will last longer than the discount models.

The price differences will mainly be due to the quality of construction and the weight capacity of the machine. You'll want to spend a little extra if you are going to be using the machine every day, versus a few times a week. When you are evaluating elliptical machines there are a few basic keys that you should look for. The most important factor is the stride length. You should look for a machine with at least a 16 inch stride length. The stride length is very important because it will determine whether or not you're able to reach a full range of motion.

As for features, choose the ones that you will find the most helpful. Some people can't live without pre-programmed routines while others prefer to organize their own workouts. It's better to get the minimum of what you need than to get so many features that you'll be overwhelmed.

Before you make your purchase, do some research on different types of machines. Ideally, you should start with Consumer Reports or another similar type of site that has industry reviews on machines. The last thing that you want to do is spend a lot of money on an elliptical machine only to have it break down on you after a few months.

In addition to industry reviews, you can also learn a lot by seeing reviews from other people who have used similar machines. You can find reviews on many different sites online, such as Epinions.com. Be sure to read all the reviews thoroughly. You should take a single bad view with a grain of salt. But if you see the same complaints again and again, you should take notice.

Look for people who have owned their machine for years or have bought from the same brand again and again. Consider visiting a sports equipment store or a gym to see what you think of different brands in person. Nothing can compare to a trial run on a real machine.

You may find that a model that is well reviewed on the websites just doesn't fit your frame. You have to make sure that the machine will support your weight. By trying out machines before you buy them, you can find one that is perfect for your needs

New Jersey Fitness Expert Carey Yang Urges Cancer Patients and Survivors to Start Regular Exercise Program

New Jersey Certified Personal Trainer and Fitness Expert Carey Yang urges cancer patients and cancer survivors to start a regular exercise program to help them recover from cancer treatment quicker and reduce risk of cancer recurrence.

DENVILLE, NJ — June 29, 2010 — “If having cancer, recovering from it or surviving it didn’t give you enough scare and motivation to start a regular exercise program, you’d better wake up and do it now,” says Carey Yang, a Certified Personal Trainer, fitness expert and president of Beyond Fitness Solutions, LLC based in Denville, New Jeresy.

According to new guidelines published by Dr. Kathryn Schmitz of the University of Pennsylvania and her colleages, cancer survivors are urged to exercise even more than those undergoing treatment.

There are nearly 12 million cancer survivors nationwide. There is no positive proof yet that more active people may lower risk of a cancer recurrence. As with any aging people, the longer cancer survivors live, the better the exercise can help them fight rhe risk of heart disease.

In general, physical activity improves quality of life and eases some cancer-related fatigue. Regular exercise can minimize physical functioning from declining too quickly after the therapy.

Dr. Wendy Demark-Wahnefried of the University of Alabama at BirminghamIn says, “in one year, women who needed chemotherapy for their breast cancer can see a swapping of muscle for fat that’s equivalent to 10 years of normal aging. In other words, a 45-year-old may find herself with the fatter, weaker body type of a 55-year-old.”

The American College of Sports Medicine also issued guidelines this month advising cancer survivors to aim for the same amount of exercise as recommended for the average person – about 2 1/2 hours a week.

Yang offers his tips for cancer patients and cancer survivors how to start a regular exercise program to help them recover from cancer treatment quicker and reduce the risk of cancer recurrence.

1. Consult your oncology doctor before starting an exercise program.

2. See a certified personal trainer or specialist who understand your conditions and special needs.

3. Start slowly at lower intensity and shorter duration. Build it up progressively. Consistency is the key to success.

4. Never give up. There are many support services to help you.


About C. Carey Yang and Beyond Fitness Solutions, LLC

C. Carey Yang, Your Dream Body WorkoutXpert, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. Yang is the founder and master trainer of Beyond Fitness Solutions, LLC providing in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar.

Yang specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@BeyondFitnessSolutions.com.

Triple Superset Workouts to Re-ignite Your Fat Burning Metabolism

Get your beach-body ready for summer


Superset #1 (4 sets)
- Bulgarian Split Squat with 45#bar Shoulder Front Press x 10 + 10 reps
- 45#Plate Oblique side rotation x 10 + 10 reps

Superset #2 (3 sets)
- 1-DB Biceps Curls @ 30#x 5+5+5+5 reps
- 1-DB Swing @30# x 20 reps

Superset #3 (2 sets)
- Hanging Leg Raise @BWx 15 reps
- Decline Abs Curls @25#plate x 15 reps

Regular Exercise is the Fountain of Youth

We have all heard doctors say that daily exercise and a healthy diet are never bad for you and are most often the easiest-to-do remedies for a range of medical problems from exhaustion to sleep deprivation to depression.




In our greenest society yet we have all but thrown plastic bags into extinction, our gas tanks are often on double duty trying to save our credit card debt, and everything organic is “in,” from bread to wine to the clothes on our backs, but for all that we are doing to save the environment, what are we doing to save ourselves? New studies show that exercise may just be the cure-all we’ve been looking for all along.



Even though the gym is a sore subject for a lot of people, others relish the adrenaline high from lifting weights, pushing through that extra mile on the treadmill, or watching the news while trudging the elliptical machine.



Aerobics has helped many an older, retired person keep up with a daily routine as well as maintain socialization in the wake of moving to a new location or from the loss of a loved one.



A few months ago we ran a story about the possibility of exercise helping Alzheimer’s patients and further studies are now emerging.



New research from the Beckman Institute at the University of Illinois shows the benefits of physical activity can help to support and strengthen brain functions such as task coordination, working memory, planning, and the ability to multi-task.



Cognitive neuroscientist Professor Art Kramer, main author, looked over past research that showed that enough regular exercise to make a person out of breath has improved brain tissue and thought sharpness.



With age brain matter deteriorates and in people with Alzheimer’s disease, brain cells are killed faster and induce cognitive impairment. Kramer notes that both patients with Alzheimer’s and those without the disease have both recorded benefits.



After six months of aerobic exercise studies, some found that the brain function was declined and it may be possible for the brain to continue to grow and redevelop what it may have lost. Other studies show that a higher exercise rate equals a lower brain deterioration scan.



With even more tests to do, Professor Kramer attests, “we can safely argue that an active lifestyle with moderate amounts of aerobic activity will likely improve cognitive and brain function, and reverse the neural decay frequently observed in older adults.”



Now after hearing the positive effects that exercise can have on Alzheimer’s disease, you might still want to put off that gym membership or recreation center class, but another new study should get you in those running shoes.



The United States’ most disabling condition to date is arthritis with millions of Americans suffering each day. A University of Missouri study found that relief may be on the horizon after all. The study involved teaching arthritis patients exercise habits in order to decrease pain and increase physical function compared to a group of patients who did not participate in the informational exercise routines that the researchers called “interventions”.



Other benefits were reported, clearer mental health and better muscle strength levels. Lead author of the study from University of Missouri, Professor Vicki Conn, associate dean of research at the Sinclair School of Nursing says of the program, “Educational components can be incorporated into exercise programs in any setting that are currently suggested by physicians, nurses and other care providers.”



Data collected from 4,111 volunteers throughout 28 different studies, showed results from people afflicted with different kinds of arthritis including knee, rheumatoid, and osteoarthritis. The data was only collected from the studies that looked at physical activities reported after the exercise interventions were concluded.



The researchers conclude that all exercise programs should stage information interventions to improve the health and benefits of each patient’s treatment over more-invasive forms of relief like over the counter medications or prescription pain killers. Doctor’s orders of a glass of wine over dinner, a plate of healthy greens and a regular exercise regimen doesn’t sound as bad as crippling arthritis that causes your joints to ache or a fast-deteriorating brain that cripples the rest of your life. Maybe a few rounds on the track, a few laps in the pool, or invigorating yoga might be beneficial after all.

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Can Green Tea Really Help You Lose Weight?

Dieters are always searching for The Holy Grail of weight lossa substance that melts fat effortlessly. As a result, ads for miracle diet pills and fat loss potions are everywhere. But its pretty obvious that if any of these products worked, there wouldnt be an obesity epidemic.

Recently, though, theres evidence that a chemical found in ordinary green tea, epigallocatechin gallate, may offer a bit of weight loss magic. Since repeating that name is pretty challenging, lets just call it EGCG for short.

Green tea basics

Green tea (camellia sinensis) has been used for centuries in Asian countries. Unlike black teas, which are made with fermented leaves, green tea is produced by steaming fresh leaves. This production process results in higher content of polyphenols like EGCG, which is a flavonol. Black tea has 3-10% polyphenols, while green tea has 30-40%.

Benefits of green tea

Because of its high polyphenols, green tea is ascribed all kinds of health benefits, from normalizing blood pressure to lowering cancer risk. The Natural Medicines Comprehensive Database lists many of these, but the only benefit labeled likely effective is mental alertness, likely due to the caffeine content. Future research will likely clarify whether or not any of the phenols have disease-fighting effects.

Can you lose weight with green tea?

The proposed mechanism for green teas calorie-burning properties lies in the ability of EGCG to increase thermogenesis, or heat production, by influencing enzymes in the metabolic process. This doesnt necessarily mean that you will feel hot after drinking green tea. Rather it means that EGCG seems to increase the amount of calories burned throughout the day for all activities, from digesting food to climbing stairs to typing. Other food components, like caffeine or capsaicin (in hot peppers) can boost calorie burning, but EGCG has a stronger effect. However, the effect is not likely to melt pounds off overnight.

Green tea boosts metabolism and accelerates weight loss

A variety of studies on the effect of EGCG on weight and metabolism have been published. Most of them have encouraging results. In one study, energy expenditure was compared in men who were given green tea extract versus caffeine or plain water. The green tea extract caused a 4% boost in metabolism. The amount of extract given was approximately the amount reported to be in a cup of green tea. In another example , men given tea fortified with EGCG lost more weight compared to men given unfortified tea.

Conclusion: Green tea is worth a try for weight loss

If you enjoy drinking green tea and you are watching your weight, you might already be getting a small boost in metabolism. If you want to try adding green tea to your diet plan, keep in mind it also contains caffeine, albeit less than coffee. Also, the polyphenols in green tea are biologically active, and may interfere with medications you take. A pharmacist or physician can advise on this issue. As research into the effects of EGCG continues and its usefulness as a metabolism-booster is clarified, purified forms may become available.

For now, enjoy a cup of green tea. Just dont expect weight loss miracles.

by Donna Feldman, MS, RD

Morris County Personal Trainer Carey Yang Celebrates 77th Day Beach Body Fitness Challenge

Workout Routine:

Superset (4 sets)

- 45-deg Barbell Incline Press @ 135# x 10 reps

- Dumbbell Side Raise @ 20/20# x 10 reps


Abs Circuit

- Hanging Leg Curls (Half Chin-up Postions) x 10 reps

- Weighted Decline Crunches @ 25# x 15 reps

- Reverse Leg Lift x 15 reps


Superset (3 sets)

- Seated Low Row @ 110# x 20 reps

- Triceps Rope Press-down @ 5 x 15 reps

Fight Your Belly Fat in a Super Circuit Training Style

I have been a fan of the superset for a long time when it comes to building a lean body, but some believe that circuit-type exercise is better. I’ve talked to other strength and condition specialists to get an idea about the reason why one might do a circuit instead of a mega set. One thing about circuits is that each trip through it involves every part of the body. This will maximize your heart rate and kick start your metabolic system so the fat starts to burn right away.

This is going to be superior to traditional cardio any day because it will work in less time and it will burn fat from every part of your body. The goal of involving the entire body in exercise is to make sure that your system develops as a unified whole, rather than just focusing on isolated muscles.

These are just a couple of the main reasons to do circuits. Another good reason is for entertainment. You see, exercise can get very boring, so to keep your mind engaged, you will want to have a constant variety of the movements you do so you keep yourself off guard.

Whenever we can make exercising fun, we need to do just that. We do what we like more often and more easily.

Circuit-based training results in very fast weight loss as long as the client participates in the training regularly. Once you get a woman off of cardio and onto circuit-based routines, you’ll never get them off: the results are addictive.

So if you want to accelerate weight loss, get hooked into the power of whole body workouts.

One way to stay energized with a circuit routine is by breaking them up into six-minute minicircuits. This keeps things moving at a good pace. Best of all these workouts can be done at home, so there’s no need to spend time on the road and you don’t have to be concerned about people watching.

What Is Raw Food?

Raw food diet is one of the most popular diets with those who want to boost their health and achieve a leaner silhouette. As you can probably guess from its name, raw food diet is based on raw, uncooked and unprocessed fruits, seeds, nuts and vegetables. If you want to find out what is the raw food diet and how does it affect your health, read on and learn how to eat healthier and feel better in your own skin.

Consuming raw foods is an excellent way to provide our body with all the essential vitamins and enzymes that otherwise would be destroyed due to the high cooking temperatures. Cooking changes the chemical structure of foods and diminishes their nutritious value as well.
Those who follow a raw food diet claim that approximately 75% of your daily diet must be composed of raw unprocessed food.

Raw food diet is not about weight loss, but more about enjoying the numerous health benefits this program provides you with. While some people might feel that this diet is very restrictive, others say that they feel better, freer and more energetic.

The most important benefits of raw food diet are: general health, detoxification, and weight loss. Raw foods are simple and effective ways to boost the metabolic processes of the body and loose some pounds. As you may know raw food goes hand in hand with health and eating raw foods is a great way to maintain a healthy body and a fresh mind.

Unprocessed food generally means fruits, vegetables, nuts and seeds that go straight from the plant to your plate. Lets see which are those staple unprocessed foods that you can eat if you follow a raw food diet:

Summer Beach Body Fitness Challenge Kicks Up a Notch by Morris County Personal Trainer Carey Yang

Day 65.

Workout Routine:

Superset (4 sets)


- Barball Squat @ 135# x 15 reps, @ 185# x 10 reps x 3 sets

- 1-DB Biceps Curls @ 30# x 5 + 5 + 5 +5 reps x 3 sets, @ 25# x 5+5+5+5 reps

Superset (3 sets)

- Dips + 45# DB x 10 x 8 x 8 reps

- 1-DB Rear Delt Flye @ 30# x 10 + 10 reps

13 No BS Ways to Burn Calories and Lose Belly Fat Quick

1. Beware of sugar
It triggers the body to release insulin, which then either transplants sugar to the cells to be used as energy — or stored as fat, according to Jorge Cruise, author of "The Belly Fat Cure" (Hay House).

2. Squat
When you pick up something from the floor, keep your back straight and bend at the knees, not the waist. "This protects your back and tones your legs," says Peterson.

3. Chew gum
It burns a few calories — and it keeps you from mindlessly grazing, especially when you're cooking, says McGee.

4. Sleep better
A poor night's sleep causes people to chose less-nutritious foods, according to a study at the University of Pennsylvania. Another study showed that sleep-deprived people simply move less.

5. Walk and talk
Don't sit still when you take a phone call. At work, wear a headset.

6. Switch sides
Whether you're carrying a heavy bag on your shoulder or a child on your hip, "swapping sides every five minutes works more muscles," says Peterson.

7. Pick up the pace
Listen to fast songs, such as "Closer" by Ne-Yo, says Ruth Zukerman, co-owner of Flywheel Sports, a cycling studio in New York City. "The beat forces you to keep a calorie-burning pace, especially when walking or taking stairs."

8. Cook your own food
"It's often healthier, and by the time you've made a meal and cleaned up, you've been on your feet a half-hour more than you would have waiting for takeout," says Slayton.

9. Go on a date.
Women tend to order foods with fewer calories when dining with a man (who's not a long-term significant other), compared with when they eat with other women, according to a study conducted at McMaster University in Hamilton, Canada.

10. Avoid eating lunch at your desk
If you must, have a quick bite, then go for a short walk.

11. Always carry a snack
Try nuts, low-calorie bars, or a piece of fruit. Eating frequently keeps your metabolism up (and reduces the odds that you'll wind up a victim of the vending machine).

12. Relax
Stress causes the body to release cortisol, which causes more calories to be stored as fat, especially in your abdomen.

13. Watch less television
Adults who halved their television viewing time (by using an electronic lock-out system) not only burned an extra 119 calories per day, but did so without altering what they ate.

Morris County Personal Trainer Carey Yang on Day 56 of Summer Beach Body Fitness Challenge

What’s hot summer-like day! 93 degrees F at 5 pm.

Feeling fantatic today working out in the gym. Tight body and popping abs to show. Ha!

Workout Routine:

Superset (3 sets)
- Half chin-up + curl up x 5 reps => Hanging leg raise (straight arm) x 5 reps
- 1-Dumbbell Biceps Curl @ 30# x 5 + 5 + 5 +5 reps

Cable Circuit (3 sets)
- Chest Flye, low to mid @ 5 x 10 reps => Horizontal @ 5 x 10 reps
- Oblique crunch down, 1-arm holding cable @ 8 x 15 + 15 reps
* Finisher, bodyweight dips x 15 reps

1-Dumbbell rear delt fly @ 20# x 12 + 12 reps x 4 sets

Stop Your Body's Stress Hormone from Making You Fat

Mastering Cortisol: Stop Your Body's Stress Hormone from Making You Fat Around the Middle

Mastering Cortisol explains why the fat that collects around the middle of the body can't simply be blamed on eating too much or not exercising enough. The real cause is stress, which triggers an imbalance of the hormone cortisol that in turn tricks the body into creating unnecessary belly fat. It's all part of the fight-or-flight response dating back to the caveman that tells the body to store up fat in times of peril.

But the cycle can be stopped: Mastering Cortisol details specific ways to counter the cortisol with a tailor-made exercise plan that will slim the belly. Based on breakthrough genetic tests, the program also recommends specific vitamins and minerals and explains which foods will work best for the reader.



Find out more: Mastering Cortisol: Stop Your Body's Stress Hormone from Making You Fat Around the Middle

Top 4 Mistakes in Losing Arm Fat and How to Do It Right

There are many women who have given their best efforts to lose their arm fat, especially around their triceps or under their arms. With sleeveless dress being one of most women's favorite clothing, this is totally understandable.

During your research for the answer, you may have stumbled upon many potential answers. Ive looked at those advices and suggestions on this matter and I can understand why most of them wont work; if you have put some effort to try them, Im sure youll agree with me. Heres what most of them told you:

1. Focus your exercises on your arm; for example: triceps extension, diamond pushups, etc. This method won't give you the result that you want because the only way to burn fat is doing full body exercises. Why? Because you can't remove fat from certain spot on your body by train that body part only, no matter how hard you train it.

Training specific spot is not the answer for the question how to lose arm fat; it also wont do the job if your problem is tummy fat, love handles, or any other fat in specific spot on your body. Instead, you should do a full body exercises, thus get rid of your overall body fat; for women, at 16-18% body fat youll get that slender arm and sexy flat stomach.

2. Doing regular cardio exercises a few times per week while keep your heart rate in target heart rate zone. This mean that youll doing steady pace cardio, probably on a treadmill or stationary bike, about three to four times a week while watching TV. This is misleading method that most people do; it will only consume your time on long, boring, and fruitless exercises.

I know you must have tried this; its one of the mainstreams believes anyway. Furthermore, this is why most of them fail. Your body is not meant for steady pace exercise; itll simply keep up by adjusting itself with your regular exercise by slowing its metabolic rate. When that time comes, your regular exercises will have less and less result; it may even produce no result at all

The best exercise to lose arm fat or any fat burning effort in general is high intensity interval training. This mean that instead of steady pace exercise, you must keep changing the intensity of your exercises; this will make your body unable to adjust itself, thus result in fast metabolic rate and fat burning.

For example: sprint for 1 minute, jog for 1-2 minutes, sprint again for 1 minute, and so on. You can also apply this on swimming, biking, and any other cardio exercises.

3. Doing strength training; indeed, you should do this, but do not focus to train one specific spot such as arm or tummy, remember that your ultimate goal is to achieve ideal body fat.

Doing strength training; indeed, you should do this, but do not focus to train one specific spot such as arm or tummy, remember that your ultimate goal is to achieve ideal body fat. You can do this with dumbbell or barbells, but using your bodyweight is okay too. Some good bodyweight exercises: bodyweight squat, decline pushups, and bodyweight inverted rows.

Note that women won't get bulky from doing strength training; they just dont have enough testosterone for that.

4. You'll also going to find that in order to lose arm fat, you'll need healthy eating habit; this one is also true. The golden rule should be avoiding fast food at any cost and choose unprocessed foods instead. Also remember to avoid liquid calories such as soda and alcohol; instead, increase fruit and vegetables intakes.

So, how to lose arm fat? High intensity interval training, strength training, and proper nutrition are the key ingredient; not only to burn fat in specific spot, but to achieve ideal body fat and get rid of all those excess fat from your body.
 

Denville Personal Trainer Carey Yang on Day 39 of Summer Beach Body Fitness Challenge

Happy Mother’s Day too all moms!




Make special pancake with strawberry.



Workout Routine:



Superset ( 3 sets)

- 30-deg Incline Dumbbell Press, @ 60/60# x 10 reps

- Bulgarian Split Squat w/ 1-DB40# Overhead Hold x 10 + 10 reps



Escalating Interval Training on Treadmill Running

@ 3.5 mph pace, 1 min

@ 5.0 mph pace, 1 min

@ 5.5 mph pace, 1 min

@ 6.0 mph pace, 1 min

Repeat above for 3 times.

Your Hormones, Your Weight - How They Link Together

Hormones control everything in your body from stress lives to immune response. Research shows that hormonal imbalance could lead to breast cancer, short-term memory loss as well as what you eat, why you eat it and what happens to the your body after you eat it.

According to Dr. Robert Greene, M.D. that there are at least 40 chemicals in our bodies influencing our appetite and what we eat. "The good news is that we're developing strategies to shift hormone signals to help people avoid weight gain as well as lose weight," Dr. Greene said.

In the fitness and weight-loss industry, we have established the basic equation of calories in, calories out. In a recent study by Dr. Michael Aziz, M.D. in his The Perfect 10 Diet book, your hormone level and stability is at least as important as, if not more important than, calorie counting.

Calorie counting is important, but is not everything. Two people of the same size can eat the exactly same foods, but have totally different results. It's important to stabilize your body's insulin level. When insulin is secreted in higher amounts, you feel hungrier. Then you eat more. Your willpower would succumb to your hungry need.

In an another diet book Change Your Brain, Change Your Body by neuroscientist Daniel Amen, he recommends optimizing hormone levels via daily exercise, balancing insulin, sleeping well and reducing stress.


"Serotonin affects mood and appetite and needs proper estrogen levels to be optimal," said Amen. "Low testosterone is linked to memory loss and belly fat."

So your hormones are running at a very sophisticated manner to keep your body and brain function properly.

Each of us is born with different genetic and metabolic profile. Eating according to our body type may hold the key to unlocking fat burning hormones.

A proven prescription is a balanced endocrine approach that control insulin with emphasis in lean protein, high fiber and lower carb.

Fitness Expert Carey Yang Interviewed on Middle-Aged Women Exercise and Weight Management

News Link: http://www.dailyrecord.com/apps/pbcs.dll/article?AID=2010100503045

Morris county fitness expert C. Carey Yang was interviewed and featured in a Daily Record Morris Life article syndicated with the Associated Press.
Yang is the Founder and Master Trainer of Beyond Fitness Solutions in Denville, New Jersey.

A recent study published in the Journal of the American Medical Association on middle-aged women’s weight challenges has hit the news headline.

According to the 13-year study on 34,079 middle-aged women, they gained an average of almost 6 pounds during the study.

The findings suggest that at least an hour of moderate activity a day is needed for older women to avoid weight gain who aren’t dieting.
Yang was quoted that you don’t have to go to gym every day. Other activities such as walking, hiking or golf also help burn calories.
“This is a wake-up for many middle-aged woemn to start taking charge of their health,” Yang said.

“Hormonal changes in menopause and pregnancy are already two strikes against women,” Yang said. “But you’re not out yet – if you set realistic goals based on your personal needs and lifestyle, it’s not impossible to avoid weight gain.”

Yang offers the following tips for combating weight gain by taking one baby step at a time before you get frustrated, burntout and quit.

1. Know where you are. You got to know your numbers – weigh, body mass index (BMI), body fat, and waist measurement. User-friendly calculators can be found at http://www.cdc.gov/healthyweight/assessing. If you are not sure, find a fitness trainer in the gym and hire one to your home for consultation.

2. Exercise. The study refers to an hour of moderate exercise. It doesn’t mean you have to gym every day or run on treadmill or bike. Other activites such as walking, hiking, golfing all help 300 to 400 calories. If you increase the activity level and intensity, you can even burn more calories by running, aerobics or swimming.

3. Watch your calories. The truth is that you can’t outtrain a bad diet. You can train all day, every day, but eat all night and more than you can burn off, you will gain weight.

4. Portion control. Most people are overweight for one simple reason: They eat too much. You have to learn what a serving size is. It varies depending on the type of food, form and measuring unit. You’ll find calorie counting isn’t that hard. It may be tough at first, but in time you’ll find that you don’t have to be stuffed to be satisfied. The American Dietetic Association offers good advice at http://www.eatright.org/.