3 Changes to a Stronger Body

Most people go to gym, hit the treadmill, watch TV shows, and the worst - reading books or magazines. Mindless workout means less intensity and no results.

It applies to strength training as well. Most people go from machine to machine for a "circuit" training and think that they have a good workout. It may be true for beginners or deconditioned people. After a while, you got to move past beyond machine.

By the way, Cybex machines of the some sort were designed for rehab and physcial therapy. If you're cleared by your doctor to exercise without major orthopaedic or medical conditions, stick to free weight and bodyweight exercises.

There are 3 changes or variations to help you build a stonger body.

#1 If possible, use free weights with little or no support.
Granted, bench-press 235 lbs is great. But don't be suprised that some "strong" people can't do more than a few pushups or dips with their owne bodyweights. Lying on a bench doing chest press is probably much less functional than pushups. Bench gives support so that one can press more. Pushups require the whole body stabilization including strong core strong.

I challenge anyone, particularly the "strong" guys. to do pushups with weight on their back.

#2 Multi-tasking - Use your whole body.
Multi-tasking can be distracting at times. It actually may be good for your workout. When you do step-ups for your legs, you may as well do something for your upper body such as dumbbell shoulder press or biceps curl.

Now it requires more focus, balance, coordination and your muscles.

#3. Gravity is your friend.
It's the only thing that is really constant. Any movement that defies the gravity will help you train harder. It's more challenging if you're less grounded when you're exercising - so called "close kinetic chain" in kinesiology.

Think about bodyweight exercises: squats vs. jump squats or pushups vs. clapping pushups. Which one is more demanding? You got my point?

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3 Trisets for Big Triceps

A lot of people follow the bodybuilders' workout routines in the magazines and don't see any results. Most 9 to 5 working folks can barely squeeze anytime for anything, not to mention to train 2 or 3 times a day for 2 to 3 hours like bodybuilders. Train-eat-rest cycle is the bodybuilder's full-time job. It's not for the average Joe and Jane.

Superset is an effective and efficient workout plan by doing two exercises back to back with little or no rest. Triset is an advanced training schedule where you do three exercises one by one with no rest in between. You rest for the prescribed period of time only after you complete to 2 or 3 exercises.

I have elaborate the concept, benefits, program setup and many superset and triset workouts. Please visit the following links and related posts.

http://careyforfitness.blogspot.com/2007/05/superset-for-super-workout.html

http://careyforfitness.blogspot.com/2007/05/how-to-superset-your-workout-for-super.html

http://careyforfitness.blogspot.com/2007/05/superset-circuit-workout-routine.html

http://careyforfitness.blogspot.com/2007/10/super-tri-set-leg-blaster.html

Here are 3 triset workout routines for your big triceps:

Triset #1 for Big Triceps
1. Barbell Triceps Bench x 6 -8 reps
30 deg. incline, medium grip, elbows down, lower the bar only to just slightly horizontal.
2. Overhead Cable Triceps Extension x 12 - 15 reps
3. Close-hand pushups, bodyweight x as many as possible to temporal fatigue

Triset #2 for Big Triceps
1. Dumbbell Press x 8 - 12 reps
30 deg. incline, neutrual/reverse grip, elbows down, lower the dumbbells to just slightly horizontal.
2. Cable Triceps Press-down x 12 - 15 reps
3. Dumbbell Triceps kickback x 12 - 15 reps

Triset #3 for Big Triceps
1. Single Dumbbell Overhead Press x 8 - 12 reps
2. Lying Barbell (or EZ-Bar) Triceps Extension x 8 -12 reps
3. Single Dumbbell Overhead Press x 8 -12 reps (this is no typo, repeat the first exercise.)

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3 Big Lifts to Catapult Your Strength

Everyday you watch exercise TV shows, read fitness magazines or hear the tips in the gym, there seems to endless debatable exercises that promise you to get you fit in no time.

The truth is that no matter how good or promising the exercises or movements are, it takes time for your body to learn, adapt and grow. You also need to watch your nutrition.

I know most people, women in particularly, don't want to look like or train like a powerlifter. Sooner than later, you'll need to develop some basic strength in order to lift more weights that are challenging enough to your body.

The best or most basic total-body strength-development exercises are (based on barbell):

#1 Squat: for quadriceps, core muscles and overall lower body strength

#2 Bench Press: for chest, triceps, front shoulders

#3 Deadlift: for hamstrings, glutes, biceps, forearms

Mastering these big 3 lifts will help you build overall strength and muscles. All 3 exercises engage your core muscles (abs, obliques, lower back) for strength, balance and stabilization. You see, by doing just these 3 exercises, you have worked out all the major mucles in a big way.

There are variations to each of the 3 exercises. Unless you have major orthopaedic problems, most people can learn and perform them correctly or with modifications with a good trainer.

Learn these exercises correctly. Master them. You'll see your results quicker.

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3 Ways to Fall to Sleep Faster

As you may know that when you do strength training, you're in fact damaging your muscle fibers. It's through post-workout repairing process that you build your muscle.

You also should take proper nutrition and adequate rest for your body and mind to recover from heavy workout. Lack of recovery could sabotage your gains.

It's important to get enough sleep at night, at least 6 good hours or longer. In today's hectic world, we're often juggling with so many things. Lack of sleep or poor quality of sleep cut into our work, family and personal life.

Here are 3 ways to help you fall to sleep faster:

#1 Warm up your feet.
It's so true in cold winter nights. Keeping your feet warm at night helps you regulate body temperature. So put on socks or use heat pads to keep your feet warm.

#2 Eat a light, starchy dessert.
Starchy carb is probably off your limits after 8 p.m. if you're trying to lose weight. But having an empty stomach over 12 hours isn't good to your body either. That's why many people wake up at 3 a.m. feeling hungry and "savage" the fridge. So have a light starchy dessert such as dry cereal or lowfat cookies. It helps trigger sleep by boosting levels of brain chemicals serotonin and tryptophan, according to a research in the American Journal of Clinical Nutrition.

#3 Read a bedtime story.
It's particularly good for stressed or anxious people to read an engaging book or magazine article. It helps you ease into sleep.


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3 Energy Vampires to Stay Away

Just like the blood-sucking vampires, there are energy vampires around you that suck out your energy and make you feel down and worse.

We're bombarded and overwhelmed with information, good and bad, positive and negative, 24/7. I suggest you stay clear of the following 3 energy vampires that suck out of your energy and life.

#1 Stay out of negative people.
They're everywhere - could be your family, friends, co-workers, particularly in today's economic downtime and financial crisis. You may not want to break off your relationships with them. But if you start to get sucked into the negative conversation, you'll be talking down to each other. If you're not doing something about it, STOP!

#2 Stay out of media.
It's tough to totally tune yourself out. There are a lot more bad, negative news than good ones when you watch TV, read newspapers and surf online. It make you feel down and stressed. Your energy is down, attracting even lower energy. I suggest you stay current but do not glue to the news. Now you know why CNN is called Constant Negative News.

#3 Stay out of energy drinks.
On the contrary, most energy drinks in the market don't really boost your energy at all. Most are loaded with simple sugar, high-fructose corn syrup and stimulants. They may give you some temporary boost. The high blood-sugar is not energy. Then you go into blood-sugar tailspin what will mess up your energy, mood swing, metabolism and your whole system.

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3 Stress Butt-sters

It's a lifestyle in the modern society. We got everything powered, so convenient. We (or most of us) don't need to do heavy labor work to make a living. Oftentimes, we sit and sit all day in front of computer, in meetings, on the desk.

Our butts are getting really lazy to move around. Guess what, all the calories accumulate and pile on our mid section.

That in turn causes more stress to your body and mind. And stress leads to potential weight gain from cortisol and stress- eating.

Here are 3 stress-butt-sting tips in the workplace.

If your work schedule allows, take 5 minutes break every hour and do the following in order.

#1 Do 30 bodyweight air squats followed by 30 bodyweight pushups.
#1a Do as many squats as possible in 30 seconds followed by as many pushups as possible in 30 seconds.

#2 Drink a glass of water.

#3 Walk around the hallways for 3 minutes.

It's that easy to get your exercise, water intake and stress-relief in 5 minutes.

You'll feel much pumped up, rejuvenated, and relieved to get back to work.

3 Small Changes to Your Big Workout

Most people in the gym are doing the same stuffs in their routine. No wonder they don't see any results or stop seeing results after a while.

Here is a typical average Joe & Jane's routine:
- Hop on the treadmill for a few minutes while watching TV or reading magazines
- Do some Cybex machine, a few dumbbell biceps curls, pump up a few chest press
- Hop back on a different cardio machine, elliptical or bike while chi-chatting with neighbors

Here is a typical gym-rat's routine:
- Load up weight plates on the barbell for bench press - trying for the "max" - pressing until screaming and yelling to death. Almost always, they're stuck in the weight.
- Use crazy heavy dumbbell weight to "cheat" their biceps
- Abs, abs and more abs

I have provided many ways to change up your weight trainig routines. Read more >>

Essentially, you can have infinite combinations of workout routines. You shouldn't be bored by the same old workouts that don't work for you.

For beginners, these can be very confusing. Here are 3 things you can try in your next few workouts. Don't try them all, but one at a time.

#1 Change the rep range.
You'll need the weight you're using for different rep ranges. If you've been doing 3 sets of 10 reps, try 4 sets of 8 reps, 5 sets of 5 reps.

#2 Change the order of exercies.
Simply reverse the order of exercies in a workout. If you've been doing chest first followed by back, try doing back first then chest.

Also try to reverse the order of training routines in a week schedule. For example, your training schedule in a week is Chest for Monday, Back for Wednesday, Legs for Friday; try Legs for Monday, Back for Wedneday, Chest for Friday.

#3 Slow down the rep speed.
Most people are lifting weight too fast or cheating with momentum unless you're a powerlifer or Olymic lifter. Take at least 3 counts (seconds) on the returning (negative) phase. Lift for 2 counts (seconds). You'll feel much better contracted muscle tension.

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3 Nutrition Tweaks to Help You Cut Calories

Many people are "trying" to lose weight and stuck in last 5, 10 or 25 pounds. A lot of people don't know exactly what's working and why it's working and NOT.

Here are 3 quick nutrition tips that may help you:

#1 Cut your unhealthy carbs.
Cut off sugars and high starch carbs for a week and see how your body responds. Reduce your portion of food by a quarter. The best way to do this is take your normal portion of food and put back one quarter.

#2 Eat more raw vegetables.
Raw vegetables are the best source of energy you can give to your body. Eating more fresh, raw vegetables will improve your health, increase your energy level, and help you burn a bunch more bodyfat.

#3. Limit juices and sodas.
Real fruit juices may be nutritious but they're loaded with calories. Soda's are also loaded with calories. These are the hidden calories you don't realize that may add extra a couple of hundreds of empty calories you don't need. Drink at lease 1 glass of water for every 14 - 20 pounds of body-weight you now carry around, which is what your body really needs. Cut other liquid consumption down as much as possible.


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3 Motivation Boosters

The truth about weight loss is that anyone can lose weight. The truth behind the truth is that how long one can sustain the weight loss and keep it off.

The real-person testimonials in product and program advertisements are indeed powerful and inspiring. However, most show only the before and after pictures. They rarely show what happens to the subject or model after 3 or 5 years. In addition, read the fine prints at the bottom. It typically reads,"xxxx's results are not typical." What a bummer!

This is the time frame for long-term adherence of a successul weight management program including healthy lifestyle change, regular strength training and cardio exercise, and proper nutrition plan.

Many people are so fired up after New Year that could actually serve them no good. They start strong and begin to wane after a few weeks. It is how strong you finish it that matters.

Here are 3 motivation boosters that will help you put things in perspective when you're stuck.

1. Be realistic. Dreaming about the body of your dreams is exciting. Dreaming without a realistic plan is fantasy. Compare only to yourself, not the celebrities or models.

2. Shift your focus. Women, in particularly, are constantly on the diet. It's the most guarded open secret in the company cafeteria. Foods and dieting cracks are the gossips of the queen. Divert your attention in foods for losing weight to the good cause of staying healthy for youself and for your family.

3. Treat yourself. Allow your favorite treats in small portion so that you don't feel deprived. Otherwise, you may binge whenever you get a chance.


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3 Keys to Muscle Up!

There are tons of books, programs, gurus out in the universe teaching you how-to's, what-to's and all the Not's.

In fact, they are probably all good. Like I say all the time, "Everything works. But nothing works ever."

Another problem for people not getting results is that they want is they don't stick with the program - so called "program hopping." Change is good. But changing too much too often without strucutre and planning could be defeating your own body.

If I can condense the 1001 or more tips out there into just 3 strategies to help you muscle up, they are:

#1 Eat your food according to your goal.
We all know that nutrition is #1 key to build muscle and lose weight. Follow the law of caloric balance before dialing in the nitty-gritty of nutrient contents, portion and ratio.

Simply put,

Weight = Quantity
Health = Quality

Take note, it means you can eat pizza and still lose weight if you create a calorie deficit. It may not be healthy or balanced if you eat only pizza all day.

Conversely, although it's less likely, you can eat salad and fruit and still gain weight if you have a calorie surplus.

Learn how to eat healthy in economic recession. >>

#2 Train consistently but change up periodically.
New Year's resolutions for health and fitness start to fade away after February. I can tell by the traffic in the gym. Change takes time. People shouldn't look at weight loss or gaining muscle as an one-time event. It is a process. It should be an integrated part of your whole life compass. Health and fitness is fountain of your life.

Plan your workouts ahead. Pencil down your workouts as you would do in your business. Set up an alarm, a reminder. Log your workout routine. Review your progress every 4 to 6 weeks. Change up the routine according to your goal.

Learn how to change up your training routine. >>

#3 Have enough rest and sleep to recover from your workouts and stresses.
Your body and mind need to rest and recover the stresses from various sources. Sometimes, your muscles recover from prior workout, but your mind doesn't. Your central nervous system could still be stressed or your energy level is down.

Some people wing it and still go to do some "half-xxx" workouts half-heartedly. It could stress their body and mind even more. It would potentially lead to overtraining. You may see diminishing performance and results.

Learn how to avoid overtraininig to improve performance and prevent injuries. >>

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3 Relationship Traps to Your Weight Loss

As much as you love your partner, there bounds to be some differences that make you unique. The unique difference could cause tension between you and your partnership on your quest to weight loss and fitness.

Generally speaking, people start to get lazy and slack off once they're in a steady relationship and after they're married. According to a Minnesota Study, women add nearly 1 point to ther BMI (or about 7 pounds) while men put on an extra 0.7 (or roughly 5 pounds) during the early years of marriage.

One may be the meat-and-potato type. The other may be a vegetarian. One likes to eat pizza or cheeseburger and the other could be a soup-and-salad craze. One could be a gym rat while the other is a TV couch-potato.

Blaming and arguing with each other won't get you closer in your relationship and to your goal weight. Here are 3 relationship fat traps and strategies to overcome them so that you and your partnership can maintain or even improve harmony in your relationship and shrink your waistline.

#1 Stop criticizing and teasing each other. Find the common ground and support each other. Instead of bashing on eating junk food, focus on healthy food choices and portions. Allow some occasional treats for satisfaction, not deprivation.

#2 Find fun activities and exercise together. It helps find quality time together and improve your relationship. Give the other the motivation.

#3 Make peace with foods. A calorie is a calorie. Calories do count. Calorie quality and nutrient density is just as important as calorie quantity in health and weight loss. Food is the source of energy to fuel your body and mind. Make friend with food, not enemy.


Visit http://www.BeyondFitnessSolutions.com to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

3 Simple Tools to Help You Lose Weight

Many people make their weight loss plan so complicated that they quit at the first sign of obstacle.

A well design weight loss plan without diligent follow-through execution is like no plan.

Here are 3 simple tools you use every day to help you lose weight:

1. Use Your Scale: Weight yourself every morning at the same time (after bathroom release, before breakfast). It will help you set your today right from the start. You can track your weight fluctuation.

2. Use Your Table: Tune off TV or other distractions. Mindful eating can help you eat less, enjoy the foods more and feel fuller.

3. Use Your Measuring Cup: Weight loss is about calorie/energy deficit. Portion control can be easily over-estimated. Use the measuring cup to make sure you're not eating more than planned.


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3 Cardio Mistakes to Avoid

I'm not a hard-core cardio guy. To me, in addition to maintaining a healthy heart, cardio is a tool to help achieve what I want - a lean and fit body.

But I'm often suprised or amazed by how people in the gym do their cardio.

Here are 3 mistakes you want to avoid when doing your cardio exercise. Since you take up the time, make the time worth spent.

#1 Leaning on the handlebars of the stairclimber or elliptical trainer.
The handlebars are there to help you re/gain balance, not for you to lean on all the time. By doing this, it takes off the workload from your legs and core. It may stress your shoulders, back and arms more.

#2 Looking down on your feet or on the moving belt of the treadmill.
It's very dangerous not to keep your posture right while walking/running on the treadmill. At the blink of your eyes, you may trip over, run into the console or "fly" off. Keep you chest high, your head and spine aligned.

#3 Only pushing pedals on the bike.
Your lower body is missing out the powerful hamstring and butt-sculpting benefits. Use the foot strap or wear cycling shoes. Try to make a circle with your feet.


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12 Weeks to Transform Your New Year's Resolutions into Reality

Let's face it. New Year's resolutions don't work. Half people don't even bother to make them. For the other half who make their resolutions to lose weight, find a new career, launch a new business, quit smoking, etc, etc, etc., the statistical success rate is against them.

According to a University of Scranton study about making New Year's resolutions, a quarter of them go back to their old ways within a week! By the end of January, that number rises to 36%. Less than 50% of participants stick to their goals past 6 months.

Sounds depressing, huh?

How many New Year's Resolutions have you made & broken in the last few years? What do you resolve to do this year?

The truth is, the "traditional" New Year's Resolutions simply don't work. In fact, many experts advise NOT make them at all. Read more >>

But what about your dreams and goals? Will this be the year you FINALLY achieve your goals?

Listen, if you choose the wrong goals, or did not set your goals properly, you are setting yourself up for failure! You end up breaking your New Year's Resolutions (again), losing business opportunities/profit, staying stuck in the same place (or even become worse-off than last year), wasting precious time & money, and, of course, your self-esteem plummets as you beat yourself up over and over....

Are you SERIOUS about making your dreams a reality in 2009? Ask yourself:

• Are you committed to reaching your goals this year?
• Are you ready, willing and able to take the necessary action to achieve your goals?
• Are you ready, willing and able to invest in YOUR own future?

If you answer Yes to these questions, then I recommend you to check out the following 12-week New Year's Coaching Intensive program. You deserve a chance to succeed this year.

Visit http://budurl.com/nyintensive

Listen to the free teleclass "Beyond New Year's Resolutions" recording first.

If it sound right and make senses to you, a small investment carries a big return by the end of the 12-week intensive group coaching and masterminding class.

Make this year count.

Invest in yourself.

Transform your dreams into reality.

Visit http://budurl.com/nyintensive

Is Cardio The Solution to Lost Weight?

Today is the first unofficial work day of the year 2009. I'm sure a lot of people are panicking about their weight gain over the holiday season. The gym floor is packed. All cardio machines (treadmills, elliptical trainers, bikes, stairmasters, step climbers) are taken with 30-minute limits.

If you think that time spent on those cardio machines alone can help you lose weight and get the six pack abs, you're grossly wrong, wrong, wrong!!

In fact, far too many (particularly overweight people) overdo the cardio that may cause damage than good.

The following is a list of 14 tips from two famous trainer, Craig Ballantyne and Vince DelMonte, that cardio is not the be all and end all of exercise for fat loss. Take note if you (or anyone you know) have at least one or more of the 14 signs that you're doing too much cardio.

Typicall males can get down to 10% body fat and females 16% body fat with proper nutrition and weight training alone. Cardio is not needed until you need to strip the last few pounds off.

#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.

#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.

#3 - You know exactly how many calories you burn per minute on every machine in the gym. (And you use that information to justify every calorie you eat.)

#4 - You simply hate doing it and dread your workouts more than a trip to the dentist.

#5 - The only thing you are losing is precious time - and not belly fat.

#6 - You go to the gym to watch your favorite television shows while doing cardio.

#7 - You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.

#8 - You do cardio with your cell phone.

#9 - You calves are bigger than your biceps.

#10 - You can actually tell the difference between Gatorade and Powerade.

#11 - You asked for a water belt for Christmas.

#12 - You can recognize the members in your gym by the sounds of their breathing.

#13 - Your 8KG iPod is not large enough to store all your workout music.

#14 - You look the exact same as last month.

(Credits: Craig Ballantyne, Vince Delmonte)

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



"The Body Fat Solution" Book Review

Reviewed by Kelly Jadon on Tom Venuto's new book The Body Fat Solution

Tom Venuto has a fearless reputation as a man who is a fat loss expert and a natural, steroid-free bodybuilder. Since 1990, he has trained hundreds of individuals, and graduated 600 plus people from his nationally known 12-week coaching program, which was the base for his highly successful ebook Burn the Fat Feed the Muscle.

The Body Fat Solution provides solutions for regular people who live with stress, a shortage of time, emotional eating habits, and who lack motivation. Venuto presents a simple five-part formula which works for millions of people and encompasses a total-life approach addressing physical, mental, emotional, and social weight loss needs. The book aims to help the reader find and address the cause of his or her obesity, then eliminate it.

Venuto offers explanations for why we believe weight loss and body fat myths:

You can eat as much as you want and still lose weight.

Overweight people have a slower metabolism than thin people.

Some people are diet-resistant and can't lose weight.

Your genetics are why you are overweight.

Dietary fat makes you gain body fat.

Carbs make you fat.

Dietary changes for health and weight loss are one and the same.

Insulin resistance causes obesity.

Venuto makes an extraordinary statement, "The real secret of success is to understand and intentionally use the power of your unconscious mind. It's the key to the body of your dreams and everything else you want in life." He backs this truth up with current research into the unconscious mind and shows the reader how to overcome negative mindsets which have prevented weight loss. As a reviewer, I believe that this is key. The best weight loss books now show the importance of the mind in relation to physical well being.

Venuto also covers nutrition, calories, the metabolic rate, various forms of exercise including the importance of weight training. Several pages of photos demonstrate proper form for exercises. An interesting chapter validates the necessity of having a positive social network of support.

In "Keeping Score and Staying on Track," Venuto provides means for tracking fat loss and charting progress. Near the end of weight loss, fat burners sometimes plateau and weight loss stops. Venuto know the answers to these problems and lets the reader know how to kick-start it again.

The Body Fat Solution also contains an appendix of recommended foods (many) which gives the calorie count, protein, carb, fat, and fiber break down per serving. Most of these foods are natural--recipes not included--but can be located on the author's website.

Through reading and implementing The Body Fat Solution, the reader will be able to:

Promote successful thinking

Stop any bingeing and self-sabotaging behavior

Lose Fat

Increase Muscle

Eat delicious foods

Become motivated

Quit dieting

Increase metabolism

Break the fat loss plateau and lose those last few pounds

Develop a positive social network

The Body Fat Solution is a book written by a man who has the body to prove it. He's put his life into the writing of this book--noting important tips from the gym which do make a difference between those who lose and those who don't. Venuto is a Certified Strength and Conditioning Specialist and a Certified Personal Trainer (NSCA); he has also won several titles as a natural bodybuilder, including: Natural Mid Atlantic States and the NPC Natural Eastern Classic. Venuto has also placed as runner-up at the Mr. Natural USA and The Natural North American championships.

Oprah Winfrey Now Weighs 200 Pounds - What She Did and Didn't Do and What Can You Learn from Her

According to a recent AP news, Oprah admitted that she has gained weight for the four years and now reaches 200 pounds.

I'm sure with Oprah's celebrity status, she'll be on the cover of every tabloid and magazine everywhere.

Winfrey's weight and height put her body mass index at 31.8, which is obese, according to the Centers for Disease Control and Prevention. The CDC says people who are obese are "at higher risk for chronic conditions such as high blood pressure, diabetes and high cholesterol."

"I'm embarrassed," she writes. "I can't believe that after all these years, all the things I know how to do, I'm still talking about my weight. She says she's added 40 pounds to her frame since she weighed 160 pounds in 2006.

Now she set her goals to be strong, healthy and fit instead of being thin. Good for her!

Winfrey was disapponited to write that "I'm talking the talk but not walking the walk." "I definitely wasn't setting the example."

Can you relate to Oprah's embarassment and frustration?

Does her yo-yo dieting and weight loss struggling story sound familiar to you?

With a team of personal trainer, health and diet experts by her side, how can they let Oprah gain 40 pounds in 4 years?

Does nobody really pay attention to her weight gain for the past four years and advise her? Come on!

With her being a weight loss expert in some respect, how can Oprah miss it without taking actions?

Why didn't Oprah and her team of experts get together and figure out a plan?

As a personal trainer and fitness coach, here is what I think and suggest:

1. You have to do your pushups for yourself.
This is one of the mottos I cite in my training principles . YOU ARE your best trainer. Hiring a personal trainer to "motivate" you or to yell at you like a drill sergeant is just an external force. It works for the short term. As a trainer, I can't do your pushups for you. You have to do them youself if you want to get some values out of it.

2. You have to hold yourself accountable.
Many people hire personal trainers and count on them to do everything they can to help them. It's true that a personal trainer can help people in many aspects in fitness training, weight loss, nutrition education, motivation, etc. But a trainer or coach can't be with you 24/7 to "motivate" you. After two hours of personal training sessions a week, you as a client are ultimately responsible for your own body for the rest of 166 hours of the week. You have to hold yourself accountable for doing cardio exercise, following the eating plan, etc.

3. You have to find your social support and mastermind group.
For Oprah is the queen and sits on top of the celebrity rank, she has to able to continue to find support, inspiration and motivation. She has to to be humble to listen to advice. Her team of experts and advisors should not feel guilty of making suggestions and telling the truth. The audience and fans should truly support her in many ways. You have to find a mastermind group (like-minded people) who are mutually support each other in healthy living habits.

4. You have to set clear goals.
And more importantly, after you reach your goals, you have to continuously set new goals. Many people, including Oprah, set goals in losing weight. The big question after reaching your weight loss goal is that, now that??

Weight maintenace is even more challenging than weight loss. The "before" and "after" testimonials in the advertisements are all very nice. The problem is that most measurements and pictures were taken right after they reached their goals. The success of weight loss should be measured by at least 3 to 5 years far out, not just one day. Studies show that 95% people put the weight back on in a year. So you have to continue to set new goals.

Another key element in goal setting is to ask yourself WHY you want to set these goals. What do you really want out of these goals? You want to bring out the enthuiasm, passion and emotion associated with these goals. They serve as the foundation or source of strength on days when you don't feel like exercising or eating healthy. They help you back on track when you're falling off the wagon.

5. You have to have a working plan to stick with.
A plan is better than none. But a poor plan that you can't stick with won't get you where you want to be. The best plan is the one that you can stick with for the long term in the areas of healthy lifestyle and habit, regular weight training and cardio exercise and balanced nutrition and eating plan.

No plan is perfect. You have to keep track and monitor your progress periodically. Make sensible changes or modifications if needed to support you to reach your goals.

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After Hundreds of Upper Abs and Lower Abs Crunches ...

Yeah, you guess right. You still have no visible abs after hundreds of upper abs and lower abs crunches.

Ab training has been done to death but it's time to take another look. Why? Because people are still training their abs wrong so all that ab training information must not be doing the right job.

Here are top 3 tips about abdominal training that you should know and follow.

1. There's no such thing as spot reducing.
Endless crunches will not melt away the fat from your midsection. It just doesn't work that way. And despite the "burn" of high rep ab exercises, you barely burn any calories while doing those endless crunches. Your fat burning time is best spent elsewhere on more effective cardio training.

2. The Abs are muscles and should be trained as such.
You don't need high reps and lots of sets to work your abs. This just leads to over training. Now, abs are a more endurance oriented muscle so slightly higher reps may be more effective. However, you should keep the reps at 20 or lower and work on increasing the resistance and variety in your training. Yes, you should be increasing the weights on ab exercises, just like your other exercises. The stronger your abs, the better they will look when the fat is stripped away. Ever see a really thin guy with a flat stomach but no abs? In that instance, the abs haven't been trained and aren't developed enough to stand out even when the fat is stripped away.

3. Don't train the abs more than necessary.
Your abs get a lot of indirect work from other exercises so you really won't need more than a couple of hard sets of weighted crunches to work your abs. Your abs are a factor in exercises such as squats, dead lifts, seated or standing presses, dumbbell pullovers, pulldowns, etc.

Next time you work out, do a few hard sets of standing stiff armed pulldowns on the lat machine and tell me your abs aren't sore the next day. If you want to develop a flat stomach with your abs visible, you need to treat your abs the same as your other muscles.

The number of ab machines constantly coming to market is mind boggling. Especially considering that they aren't needed and won't give you the results that you want unless you begin training your abs like regular muscles rather than like a machine that needs 100 reps to get primed up.

Goal Setting 101

How to Set Healthy Goals

1. Set an optimal goal, an ambitious goal and a minimum goal.
Many people follow the SMART goal setting approach. The "S" means specific. But it doesn't mean just one unchangeable inflexiable goal. This gives you some room in defining success. Otherwise, you're corned yourself to Yes-or-No, All-or-Nothing goal. Not everything will go smoothly as planned. You need to give yourself some latitude to adjust and get yourself back on track.

2. Stop thinking or visualizing you're shrunk overnight.
Setting a big goal for the whole year is great. But the time frame could be too long for you to focus on weekly and daily planning. So you should also set smaller incremental goals over a week and a month. Review your progress at the end of the week and month. Adjust your exercise and nutrition plan accordingly.

3. Ignore the "Before" and "After" advertisements.
I know, the picutres in these ads are very enticing and empowering. But these comparison ads also raise unrealistic expectations. Read the fine print at the bottom. It always reads "xxx's resutls are NOT typical." or "Results will vary."

4. Don't focus exclusively on one goal.
There are times when you just want to be yourself.

5. Lose just 5 to 10 percent of your body weight.
That may be enough to reduce your risk of high blood pressure, diabetes and sleep apnea.

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

9 Lessons from the new U.S. President-Elect

As appeared in Men's Health magazine as one of the heroes of health and fitness, the U.S. President-Elect Barack Obama is busier than anyone else.

He makes a difference by showing how health and fitness can drive your success. You can learn from him for his 9 lessons in balance, love and leadershp.

Here are the lesson highlights:

Lesson 1: Learn from your father, even if he wasn't a good one

Lesson 2: Be there for your family, even if you're not around

Lesson 3: Make the future your focus

Lesson 4: Turn early lessons into big successes

Lesson 5: The government isn't your nursemaid

Lesson 6: Quit smoking (as often as you need to)

Lesson 7: Show others the way to common ground

Lesson 8: If you want to avoid disappointing others, don't disappoint yourself

Lesson 9: Don't let 'em see you sweat

How a Former Skin Guy Helps You Build Muscles

Are you frustrated with not making consistent gains?

Do you want a hard, ripped, rock-solid body that will make everyone stare when you walk by?

Are you fed up with all the conflicting bodybuilding information?

Then stop bodybuilding magazines. Stop this endless cycle of buying into the lies that the publishers don't want you to know.

Dirty Little Lie #1:
"Train like a bodybuilder to become a bodybuilder..."

Dirty Little Lie #2:
"If you want to increase your strength and have spectacular muscle growth, just follow the magazines..."

Dirty Little Lie #3:
"The body of your dreams is locked inside this liquid... this powder... or these pills."

After thousands of dollars in the drain and countless hours in the gym, Vince Delmonte, a former skiny guy, has transformed himself into a fitness model champion and highly sought-after fitness coach.

His No Nonsense Muscle Building program for skinny guys offer a totally different approach and view from the main street sponsored muscle building distortion.

If you're a hardgainer or skinny guy and want to build sizable muscles naturally drug-free, you've got to check out his new program. Vince also has a companion program for women as well.

If you want to build lean muscles, shed fat, flatten your mid sectoin and carve a set of six pack abs, go to Vince's site and check him out.

Click Here to Start Your Muscle-Buliding Program Today!

The No Nonsense Muscle Building program also comes 10+ video training lessons. If you've been waiting for an affordable online training program, this is THE ONE!

In this program, you get...

• The most highly guarded muscle building ingredient of al time - It has nothing to do sets, reps, and the way you train. (You might not want to share this with anybody it is so damn powerful).
• The 9 fundamental laws of human muscle growth - Anchor yourself to these principles and you will never waste another workout in your life.
• The truth about training to failure - Is it really necessary to go to failure, or are you actually digging your own grave? (I can't wait to tell you this!!!)
• EXACTLY how much and how little to train - Train too long and your Testosterone levels will drop like a rock. How long is too long? I'll show you.
• The hidden truth about High Intensity – I'm handing you the simple formula to measure your workout intensity. With just this alone, others will think you're a professional trainer!
• The key to unlocking “Untrained” and “untouched” muscle fibers - Unless you have your own MRI machine this is nearly impossible if you don't know my secret. Use this one tip in your next workout and I guarantee muscle growth 4 days from now.
• The little-known secret to eliminating training plateaus completely – You can now easily side step the #1 reason for a roadblock.
• A sneaky “trick” to get more recruitment from your muscles – This is guaranteed to wake up more muscle fibers than ever before. Don't get scared if you feel like your skin is going to rip!
• 5 easy tips to skyrocket your Testosterone levels - Don't screw up here because you have the chance to take your muscularity to a new level, crank up your sex drive, improve your recovery and look like a REAL man!

This muscle building success kit comes a list of 12 bonuses worth $992 of amazing value.

Click here to check it out!

Stop looking. Start moving!

Pre-Hallowen Pumpkin Workout

This is a fat loss workout using pumpkin as the training tool demonstrated by Holly Rigsby (as Olivia Newton John singing Physical) at FitYummyMummy.

Why Flat Stomaches are Good for You

In addition to looking good, feeling great, the ultimate quest to flat stomach or six pack abs has its health benefits.

You are

50% less likely to develop heart disease,

16% less likely to die of a first heart attack,

50% less likely to have erectile dysfunction,

70% less likely to develop high blood pressure,

35% less likely to develop kidney cancer,

90% less likely to suffer from gallstones,

14% less likely to develop osteoarthritis,

19% less likely to die in a car crash,

if you have a flat stomach.

Are these reduced health risks enough to get you going?

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

Basic Bodyweight Training #5

Well, definitely not basic at all!!

Basic Bodyweight Training #4

All right. It's so basic now.

More jumping in the air. Catch your breath when you can.

Tuck Jump => Clapping Pushup => Burpee