Review of The Holy Grail Body Transformation System

They Told You It Was Impossible To Gain Muscle And Lose Fat At The Same Time...


They Were Wrong!

New Breakthrough In "Cyclical Dieting" And "Nutrient Timing" Flips Your Metabolic and Hormonal Switches, Allowing You To Burn Fat and Build Muscle At The Same Time, Without Dangerous Drugs...

Even If You Don't Have Fitness Model Genetics

Tom Venuto, Best-Selling Author And Body Transformation Expert, is releasing his next program called:

'The Holy Grail Body Tranfomration Program:
How to Gain Mcle and Lose Fat at the Same time"

In his new Holy Grail Body Transformation program, Tom will share his 20 plus years of experience in bodybulding, personal training, fitness coaching and research.

Tom's fat burning programs have helped dozens of men and women lose over 100 pounds, and up to as much as 256 pounds. Why then, did I show you the success stories above instead of 100+ pound massive weight loss stories?

There are 3 major reasons:

1. I wanted you to see real-world proof that it IS possible to gain muscle and lose fat at the same time...

2. I wanted you to realize the difference between weight loss and fat loss...

3. I wanted you to finally give up the notion that weight loss is the only goal that matters.

You may have a lot of weight to lose (body fat), but weight loss is not all there is to a body transformation.

Many people are not seriously overweight, but they are seriously unhappy because their body is soft and flabby without tone and firmness. Fat loss with muscle gain is exactly what these people need.

You've probably been told for years that it's impossible to lose fat and gain muscle at the same time, but that's a load of bull! If you couldn't achieve this elusive goal in the past, it's simply because you didn't have the right nutritional strategies.

The best part is, once you understand how to use these techniques for simultaneous fat loss and muscle gain, you can also use them if your goal is strictly fat loss. How?

The Holy Grail Body Tranfomration Program

This is a new type of body transformation system that has just been published for the first time in digital format (e-book and MP3 audio), so you can download the program instantly, read or listen to it in an afternoon and get started the same day.

But before you download the program or even read another word, I have to warn you. This not an easy goal to achieve and I have no miracles to offer you inside this new book. This is a serious and very strategic program for committed people who are analytical thinkers and hard workers.

Concurrent muscle gain and fat loss is the most difficult goal to achieve. That's why people call it the "Holy Grail"; because it's so elusive. But...

MAKE NO MISTAKE: IT IS POSSIBLE
TO GAIN MUSCLE AND LOSE FAT AT THE SAME TIME.

Losing fat is a frustrating challenge for millions of overweight people. Building muscle is downright HARD to do as well, and thousands of bodybuilders and athletes struggle for years to make gains. Doing BOTH at the same time is near impossible unless you know EXACTLY what you're doing.

HOLY GRAIL is the type of strategic program that you NEVER discover casually on your own. It's the result of meticulous scientific investigation combined with years of experimentation, testing and tweaking. If you get lucky and "accidentally" gain muscle while losing fat, you'll have no clue how you did it, which means you won't be able to do it again and you won't be able to explain how you did it to others.

If you want the shortest, fastest, straightest path to muscle building and fat burning success, you need a guide...a plan, a roadmap... and the Holy Grail e-book is it.

If you're serious about physique transformation, then grabbing a copy of The Holy Grail Body Transformation system is a no brainer decision.

Tom is sweetening the deal with loads of bonus and gifts.

Grab Your Copy NOW!

America's Obesity Rate Continues to Grow - 3 in 4 Overweight by 2010

According to a new study by the Organization for Economic Cooperation, three out of four Americans will be overweight or obese by 2020, and disease rates and health care spending will balloon, unless governments, individuals and industry cooperate on a comprehensive strategy to combat the epidemic.
Read the news from Chicago Tribune.

http://www.chicagotribune.com/health/sns-ap-eu-oecd-getting-fatter,0,6072194.story

The projection seems in line with those made by some American researchers. About 86 percent of U.S. adults would be overweight or obese by 2030 if current trends continue, according to a study led by a Johns Hopkins University researcher and published in 2008 in the journal Obesity.
The lifespan of an obese person is up to 8-10 years shorter than that of a normal-weight person, the OECD said, the same loss of lifespan incurred by smoking.

Morris County Fitness Expert Carey Yang Launches 100 Day New Year Countdown Fitness Challenge

Morris County Fitness Expert Carey Yang is launching a 100-Day Fitness Challenge to help people get back in shape before New Year 2011.

DENVILLE, NJ — September 20, 2010 — “If you have quit your New Year's resolutions before the first 100 days of the year, you now have another opportunity to finish your resolutions in the last 100 days of the year stronger and better,” says Carey Yang, a Certified Personal Trainer, fitness expert and president of Beyond Fitness Solutions, LLC based in Denville, New Jeresy.

Yang is launching a 100-Day Fitness Challenge in alliance with The GoalsGuy Gary Ryan Blair. The campaign starts September 22, 2010 as it is the first day of the 100 Day Challenge and marks the final 100 days of 2010.

"This step-by-step system helps people set big goals, create bold challenges, and develop a massive action plan. It's an extreme performance workout that delivers breakthrough results," Yang says. "The secret behind the 100 Day Challenge is an accelerated coaching and accountability system that fast tracks your results by keeping you focused on and committed to your priority goals."

This simple step-by-step process has been used by people worldwide to start their own business, triple their income, get out of debt, get in shape and so much more.
"The program is very affordable and yet it can make a very big difference in your life. It can make 2010 the wealthiest, healthiest, wisest and most rewarding year of your life!" Yang says.

For more information about the 100 Day Challenge, visit http://bit.ly/buTskW.



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.

# # #

Got Resolutions? How to Finish the Last 100 Day of the Year Stronger and Better

Join Us for the 100 Day Challenge Beginning on September 22, 2010.

We thank you for your interest and look forward to your participation in our next 100 Day Challenge. Enjoy the following video which provides you with an overview of this exciting program.





Are you ready for a challenge?

Better job?

Starting your own business?

More abundance?

Happier relationship?

Fulfilled and rich life?

Losing 30 pounds?

Eating healthier?

More time for youself?

More time with family?


Yes. You can achieve whatever you want in your life. But you have to ...




And better yet, join us with thousands of other empowered high achievers in over 80 countries.





For more information about 100 Day Challenge and your personal strategic plan visit http://bit.ly/buTskW

The Best 5 Cancer Prevention Foods Recommended by Dr. Oz

Certain foods, eaten in the correct portions and frequency, can provide cancer-starving benefits. Below are 5 foods to eat that can prevent cancer growth:




Bok Choy This type of Chinese cabbage contains brassinin; a powerful cancer-fighter, also found in broccoli, cauliflower and Brussels sprouts. Bok Choy should be eaten 3 times a week, in 1/2 cup servings to obtain its full benefits.

Cooked Tomatoes have more cancer-fighting properties than raw tomatoes. Both contain the molecule lycopene, but heating the tomato changes its chemical structure and makes the benefits more readily available to your body. You should eat 2-3 (1/2 cup) servings of cooked tomatoes a week.

Flounder This fish is rich in omega-3 fatty acids and low in mercury. Three 6-ounce servings a week is ideal.

Strawberries The antioxidants in this berry help fight cancers. You should eat 1 cup a day, including the juice.

Artichokes contain 3 different cancer-fighting molecules. Enjoy ¼ cup of hearts per day.

Got Resolutions? Start Fast Finish Strong in 100 Day Challenge

Got unresolved resolutions from the New Year?

No problem! You're not alone.

Join Us for the 100 Day Challenge Beginning on September 22, 2010.

We thank you for your interest and look forward to your participation in our next 100 Day Challenge. Enjoy the following video which provides you with an overview of this exciting program.

It's time to turn your resolutions into reality in 100 days.











For more information about 100 Day Challenge and your personal strategic plan visit http://bit.ly/buTskW

100 Day Goal Challenge to Your Best Year Ever

September 22nd is an important date as it marks the 100 day countdown of 2010, and also serves as the launch date for a truly unique, highly valuable program called the 100 Day Challenge -
An Extreme Performance Workout.

It's all about getting things done, getting massive results quickly, and finishing the year strong.

The 100 Day Challenge is a revolutionary performance acceleration program where challengers compete against themselves to achieve a number of challenging goals before the year runs out.

Tens of thousands of people from over 80 countries have already participated and this year’s enrollment numbers are expected to grow significantly.

Watch the following video. It the message resonates with, you're welcome to join me and thousands of other empowered people to develop your personal strategic plan and goals.

For more information about 100 Day Challenge and your personal strategic plan visit http://bit.ly/buTskW.

Muscle Building Workout Routine for Chest and Triceps

It's a great combination to work on your chest and triceps.

Here is a workout routine:

Trisets (4 sets)
- Flat bench Dumbbell Flye @ 30/30# x 12 reps
- Flat bench Dumbbell Triceps extention @ 30/30# x 12 reps
- 1-Dumbbell Overhead Triceps press @ 60# x 12 reps

Straight Set (5 sets)
- Smith Incline Chest Press @ 175# x 6 reps
Finisher @ 135# x 12 reps

Top 9 Secrets to Releasing Your Stubborn Belly Fat

1) Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red peppers might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)

2) Don’t Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 – 45 minutes at a clip and maintain a high level of intensity.

3) Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training – you don’t build as much muscle density. How bout cardio after training? You risk overtraining and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning – on an empty stomach – get in a few meals and return to the gym later in the day to build muscle density.

4) Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, “Brain serotonin, carbohydrate-craving, obesity, and depression.” Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.

5) Garlic Chicken! Mother earth’s flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active “brown fat” increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in you cooking or give supplements a try. (Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci 65:2663-2677,1999.)

6) Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day about that equal to a brisk walk. In maximizing fat loss, every calorie counts. (Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)

7) Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion – say once a week - you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat – as long as calories and carbs remain under control. (Thomas CD et al. Nutrient Balance and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans. Am J Clin Nutr 1992;55:934)

8) Thyroid Support. Irony of Ironies. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. One way to get a round the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.

9) Write It Down. This one seems simple, but it’s one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down “keeps you honest” and is a tool for reminding you that getting lean is a day by day process.

Cancer Prevention Diet Tip: Focus on Plant-based Foods

The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.
The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better.

There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.

Simple tips for getting more plant-based foods in your diet

Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (oatmeal!).

Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can!) on your sandwiches. Order whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut or a piece of fruit.

Snacks: fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds and a little dried fruit on hand.

Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.

Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.

Buy organic or local produce, if possible.

Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods are free of these pesticides, and locally grown produce is less likely to have been treated with chemicals to prevent spoilage.

Program Review Rapid Fat Loss to Get Ripped Six Pack Abs

Master Trainer Blows The Lid Off

The Fat Loss Industry And Reveals

The Shocking Reasons Why Most

People Can’t Lose That Last

10-20 lbs Of Ugly Belly Fat…

And How YOU Can Lose Yours With

Ease And Finally Unveil Your Six Pack!

By John Alvino – Fat Loss Expert , Master Trainer & Strength and Conditioning Coach



Performing Ab Exercises Such as Crunches, Sit-ups and Leg Raises. These are among the LEAST effective exercises for getting six pack abs. In fact, most traditional abdominal exercises do your abs more harm than good.



In just a second, I'll share with you what types of exercises REALLY work to sculpt your midsection.



Eating “Health” Foods. Everywhere you look, the diet food industry has literally stocked the shelves with their “low-carb” and “low-fat” diet foods. But these so-called “health foods” are actually nothing more than cleverly marketed junk foods.



Many of these supposedly healthy foods actually CAUSE your body to gain even more belly fat…but the industry won’t tell you that fact. Instead, they will continue to lie to you so they can make millions at your expense.



Doing Cardio Routines. Cardio is definitely NOT the best way to lose belly fat and reveal your six pack abs. Most people who make this mistake end up hitting plateaus they can never overcome. Below, I'll show you totally unique workouts that will burn 300% more fat than any cardio workout ever could!



Dieting. That’s right, you heard me! The truth is, 95% of all dieters fail in the long run. If people really knew how to eat properly to lose fat, we would all look great, and diets would cease to exist completely. In just a moment, I'll show you the nutritional key to effortlessly losing even the most stubborn belly fat.



Using Traditional Weight Training Programs. Contrary to what most trainers recommend, the majority of weight training exercises do nothing to burn belly fat and sculpt out a six pack. That’s why so many weight-lifters have big muscles and a big belly to go with them!



If you really want a fit and trim midsection, read on to learn dozens of unique and effective exercises that will sculpt your abs and your entire body in ways that traditional weight training never could.



Now You Know What Doesn't Work. On The Next Page,

I'll Show You What DOES Work For Losing Stubborn

Belly Fat And Getting A Sculpted Midsection.



For more information, click here.

Muscle Building Workout for Chest and Legs

Leg and Chest Workout Routine



Leg Extension (3 trisets)

- Single-leg extension @60# x 5+5+5+5 reps

- Double-leg extension @160# x 5 reps


Cable Crossover (3 sets)

- Low to high @ 3 x 15 reps

- High to low @ 3 x 15 reps

- Horizontal @ 3 x 15 reps


Barbell Squat (5 sets)

- 135# x 12 reps

- 185# x 10 reps x 4 sets



Incline Dumbbell Chest Press (3 sets)

- 60/60# x 10 reps x 3 sets



Dips (3 sets)

- 40#DB x 10 x 8 x 6 reps

Super Workout to Build Muscular and Sharply Defined Shoulder

Shoulder Muscle Workout Routine with Abs Training

Superset (4 sets)
- Smith High Incline Press @ 110# x 10 reps
- Dumbbell High Rows @ 35/35# x 10 reps

Abs Circuit Training (2 sets)
- Hanging leg raise (in half chin-up position) x 10 reps
- Decline abs situp @ 35/# plate, full range x 10 reps, upper half range x 10 reps, bottom half range x 10 reps
- Cable oblique side crunch @ 4 x 10 reps + 20 reps


Superset (4 sets)
- One-Dumbbell rear delt flye @ 35# x 10+10 reps
- One-Dumbbell front raise @ 20# x 10 +10 reps



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/.

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

Hybrid Muscle Building Program Review

"New Breakthrough Discovery By A Pair Of Personal Trainers Proves It's Possible (And Easy) To Build Muscle and Lose Fat At The Same Time...

And They Show You, Step By Step, Exactly How To Do It"



A Special Message For Anyone Who Wants To Get Lean And Muscular At The Same Time...But Always Thought It Was Impossible...



Finally... here's a fail-safe way to gain muscle while losing fat... without having to bulk up and cut down... without spending hours in the gym... and without restrictive dieting!



If you're ready to gain muscle and lose fat... quickly and easily... even when you've tried everything else and failed... keep reading because we'll show you how to get a lean, muscular, attractive body that you feel good about!



Find out more about the Lean Hybrid Muscle Building program. Click here!

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.