Training For Life

More often than not, you have those hectic periods in life when time is so valuable that spending an hour in the gym is simply not doable. The good news is that by choosing the correct exercises, it’s completely possible to maintain and even improve your fitness with just one 15-minute workout. One great exercise for a short workout is what I call “The Burner.” Here’s how to do it:

1) Choose two dumbbells that you’re able to press overhead 15 times. Most beginners will use dumbbells in the 10-30 lb range.

2) Set the two dumbbells in front of your feet, with your feet about shoulder width apart, your arms extended down to the ground, and your hands holding onto the dumbbells. You should be in a deep crouching position with knees bent and back straight.

3) From this position, kick your feet out behind you, thrusting both feet into the air and out to a push-up position, with your shoulders and wrists over the dumbbells and your hands still attached to the dumbbells, which should still be resting on the floor.

4) Kick back up to the starting position, then stand up straight with the dumbbells, while maintaining good form. This is easier said than done–your back needs to stay straight, so your knees and hips will have to do most of the lifting. As you stand, you will transfer the dumbbells from the floor and up to your shoulders, so that they are ready to press overhead when you’re in the standing position. Then press the dumbbells overhead, hold briefly, then bring them–under control–back down to your shoulders.

5) Return the weight to the floor, again easier said than done, by maintaining the back-straight, knees-bent, weight-on-heels position.

That’s one rep! But you’ve used over 90% of the muscles in your body with that single repetition.

Basically this exercise is a combination of “Deadlift to Kickout” and “Deadlift to Overhead Press”. Enjoy.

BG/GFG

It seems everyone these days is looking for easy exercises to burn fat. In this article I will discuss some very simple exercises which will help you to get into the kind of great shape you deserve. I’ll offer tips not only to lose the fat but also to keep it off.

Fat-loss is not only about exercise though, its also about eating the right foods, the right portions of those foods at the right times. I am not going to discuss this essential part of optimal weight-loss here but please be aware that good nutrition will accelerate your progress ten fold when used in conjunction with the easy exercises to burn fat that I offer here.

Before we get started with the exercises let me just say that when we are trying to lose fat it is important to start by getting committed. Losing weight has far more health benefits than just improving your appearance. By losing 10-15% of your body weight you can reduce your risk of heart attack significantly. So how do you start? If you exercise for a few days and then give up you won’t notice any improvement at all. It is vital that you commit to regular exercise. With that being said let me give you some examples of easy exercises to burn fat, all the exercises that I offer here can be done at home and are targeted at people who are beginners.

Squats.

* Place your feet shoulder width apart.

* Keep your torso vertical and slightly arch your lower back, begin the movement by bending the knees.

* Go only as far down as you feel comfortable. Move slowly down maintaining a smooth movement.

* Using your legs, push yourself back up to the start position still maintaining smooth movement. You can use a bar or chair for balance if you find it more comfortable.

* Once you get stronger and more confident try to maintain balance yourself without holding anything.

* Should you want to make the exercise harder you can use weight. Two milk jugs or similar can be used. Hold them at your side and squat but make sure both sides are of even weight.

* I suggest completing 3 sets of between 8-12 reps. As you improve you can increase the reps.

Wall Push-ups.

* Stand facing a wall with your feet 1 to 2 feet back from it.

* Place your hands on the wall slightly wider than shoulder-width apart.

* Bend only at the elbows and lower yourself forward towards the wall then push yourself away from it.

* Keep your body stiff and straight during the movement and make sure to move slowly and smoothly.

* I suggest completing 3 sets of between 8-12 reps. As you improve you can increase the reps.

Bench Dips.

* These can be done on the edge of any bench or chair.

* Sit on the side edge of the bench or chair and place your hands on the edge of it beside your bottom, grip the edge.

* Place your feet flat on the floor approximately two feet in front of you with your knees bent.

* Move yourself off the bench so you’re supporting yourself on your hands.

* Bend your arms, dipping your body down. Make sure to only go down as far as you feel comfortable.

* Push back up maintaining smooth motion.

* To minimize shoulder stress keep your back close to the bench.

* When finished with the set push yourself back onto the bench. As you improve you can gradually move your feet further from the bench, so eventually they are straight.

* I suggest completing 3 sets of between 8-12 reps. As you improve you can increase the reps.

Bicycle Crunch.

* Lie flat on the floor with your lower back pressed to the ground.

* Put your hands beside your head but take care not to place them behind the head as this can cause pulling and stress the neck.

* Bring your knees up to roughly a 45-degree angle and slowly and smoothly go through a bicycle pedal motion.

* Touch your left elbow to your right knee, then your right elbow to your left knee etc.

* Breath evenly throughout the exercise.

* I suggest completing 3 sets of between 10-12 reps. As you improve you can increase the reps.

Interval Training.

* Start out either walking or jogging so that you are working at approximately a 3/10 intensity level.

* Continue this for 3 minutes to warm up.

* After the 3 minutes is up briskly walk, jog or run depending on your fitness level so that you are working at approximately a 7/10 intensity level.

* Continue this for 1 minute then follow it by working at a 3/10 intensity level for 2 minutes.

* Repeat this sequence three more times.

* Finally warm down at a 3/10 intensity level for 3 minutes.

These 5 easy exercises to burn fat, if you do them properly, will get your heart rate into your targeted range and will increase your metabolism burning fat. Try to exercise at least three to four times a week for 30 minutes to 1 hour. If you commit to several weeks of regular exercise I promise you will notice good results. Try to spread your workouts over the week and aim for a minimum of 3 days exercise – but make sure you have a few days off also – rest is also extremely important for fat-loss as well as maintaining energy levels.

These exercises can be done at anytime, anywhere and without any fancy equipment. Make your exercise fun and you will be able to stick to it for longer, if you enjoy walking, hiking, basketball, cycling, football or whatever feel free to incorporate these into your exercise routines. Think about what you enjoy doing and workout the best exercises for you. Any exercise can burn fat when you get your heart rate up and into the targeted zone.

Keep the intensity high throughout and you will raise your metabolism and burn fat even after training is over. Forget the long and torturous cardio routines – make it quick and snappy and you’ll find that weight-loss is not as hard as you may think.

http://fatlosslifestyle.bizbuzzweekly.com/?p=606

This is a great article for the upcoming season.  Some things to remember when participating in your events.

It’s hard to break bad fueling habits if you don’t even know they’re problematic. That’s why people repeat the same mistakes. “A lot of cyclists form bad habits because they don’t think about food,” says Suzanne Girard Eberle, a sports dietitian and author of Endurance Sports Nutrition. By recognizing your downfalls you can forge a routine that ensures optimum energy on every ride. Here are six common pitfalls and how to change them.

Skipping Breakfast

Some people aren’t hungry in the morning. Others, says Eberle, pass on breakfast to trim calories. Neither is a good strategy, because undereating in the morning usually leads to increased calorie consumption later. Plus, eating breakfast replenishes your liver glycogen stores, which typically dip while you sleep. An ample supply of liver glycogen will stabilize your blood sugar as you ride to help keep your levels from spiking and prevent you from bonking.

Change it: If time is your problem, stock up on just-add-water breakfasts such as instant oatmeal. If solid foods seem unappealing in the morning, whip up a fruit-and-yogurt smoothie.

Experimenting at the Wrong Time

During a race, trying new foods and drinks usually spells disaster, but during training it’s a great way to discover what fuels you best. “Training rides are prime opportunities to practice race-time eating and drinking strategies,” says Eberle. Once you discover a winning formula, you’ll approach your next big race or century ride with a fail-proof plan.

Change it: Test new foods on shorter rides before eating them on epics. Designate one day a week as “new foods day.” You’ll never discover your ideal fuel combos until you mix things up a bit.

Underfueling During Long Rides

Eating on the roll can be tricky. And drafting behind other riders can fool you into thinking you don’t need to refuel. Eberle says cyclists often fail to take in enough energy to realize their potential during tough workouts or long rides.

Change it: Fill your bottle with a sports beverage rather than water and set your watch alarm to remind you to sip every 15 minutes. Make a game out of eating all the snacks you’ve stashed in your jersey: End the ride with uneaten food, and you lose.

Missing the Recovery Window Eat within 30 to 60 minutes of ending your workout, and your body fast-tracks those nutrients to muscle repair and glycogen replacement. After that, you’ll still benefit, says Eberle–just not as much. Put off eating, and you’re more likely to feel tired from the effort, not stronger for the next one. That’s a crucial difference when you’re stacking big rides back to back.

Change it: Prep your recovery

foods beforehand so they’re ready for you to eat. Far from home? Pack a cooler with a sandwich and a salad.

Not Drinking after Rides Too often, cyclists stop drinking when the ride stops. But because it’s almost impossible to take in enough fluids while riding to fully replace what you’ve lost, cyclists end workouts dehydrated, which compromises recovery.

Change it: Refill your bottle after your ride and down the contents within an hour.

Ignoring Seasonal Changes
Come winter, fewer hours of sunlight and snowy streets can curtail your time on the bike. If you don’t trim calories accordingly, you’ll gain weight by spring. “Eat according to your activity level,” says Eberle.

Change it: Look at the duration and intensity of your winter workouts: If you’re cranking hard as ever, eat like it’s July. If not, pass on seconds.

Kely Bastone

Building a healthy lifestyle is a cornerstone to living a full life. Living a healthy lifestyle is more than just cutting calories to lose weight or taking the stairs. A healthy lifestyle is one based on maintaining physical, social and spiritual well being. Remember, a healthy lifestyle is about balance, calculated choices and motivation. A key component to living a healthy lifestyle is exercising on a regular basis.

Exercise

Over the years, research has shown us that diet and exercise play an important role in the prevention of heart disease. Before developing an exercise plan, discuss with your health care team what exercises, if any, would be good for you. Exercise can be fun and the best way to make sure it’s habitual is to incorporate an activity you enjoy into your lifestyle, such as a favorite sport or a nice walk.

Regular exercise that makes you sweat is important for detoxification and improving general health.

Physical aerobic exercise is critically important, because it gets oxygen, sugar (as glucose), and nutrients to the brain. Eat a variety of healthy foods from all food groups Drink plenty of water Exercise 30 minutes or most days of the week. Whatever kind of exercise and nutrition plans you opt for, do not become discouraged if the pounds refuse to drop off right away.

Work On Your Fitness

If you have come to the decision that living a healthy lifestyle is what you want, then you will need to work on your fitness. Fitness gives your body the conditioning it needs and works hand in hand with a healthy diet. Fitness keeps your weight in check, helps you sleep better at night, prevents heart attacks and strokes and generally prolongs your life. If you can work up a good sweat for 30 minutes, and hold a conversation during that time without being out of breath, you are giving your body a proper workout for cardiovascular fitness and weight loss. Those who have experienced the good health effects of being fit, however, seldom allow themselves to loose too much fitness.

Healthy Diet and Exercise

Healthy diet and exercise are the cornerstones of proper weight management. Healthy food should be eaten as close to the way nature made it as possible; and in this author’s eyes that means RAW. At the farmer’s market or vegetable stand, watch for tomatoes, green beans, bell peppers, blackberries, blueberries and watermelon as all are high in anti-oxidants to keep you healthy. Cooking method is extremely important if you are eating healthily because what’s the use of choosing healthy foods then unwisely cooking them by adding excessive oil and fats.

By making healthy nutrition and exercise choices early in life, you may be able to avoid serious health problems when you are older, such as heart disease, diabetes, hypertension, and obesity. Cut down on the amount of meat you eat, or consider switching to healthy vegetarian eating. Eating small snacks between meals can be a healthy way to add good nutrition and keep your energy up during the day. The key with snacks is to have healthy stuff on hand.

Multivitamins

As you age multivitamins become especially important because multivitamins can help you maintain the vitamins and minerals that your body needs. Multivitamins are the safest things that anyone can take and are even safer than drinking coffee, an expert panel has discovered. Multivitamins are an easy way for Americans to garner the vitamins and minerals they need every day to better their health and general well being. While multivitamins can be a valuable tool to correct dietary imbalances, it is worth exercising basic caution before taking them, especially if any medical conditions exist. Liquid multivitamins don’t have to be digested so they are absorbed within the system a lot quicker than pills. Liquid multivitamins naturally go down easy and are available in a variety of flavors (children enjoy this aspect).

Conclusion

Man health issues need to be taken seriously. Living a healthy lifestyle is not an impossible goal. Living a healthy lifestyle is one of the best choices you can ever make and those who have and continue to do, never regret it.

Paul Rodgers

Whether you can’t make it to the gym, can’t afford a gym membership, or just need some new intensity injected into your exercise routine, here are three high calorie burning body weight exercises that will keep you fit and trim

1. Counter-Movement Jumps. Any jumping or hopping motion causes calorie burning and a hormone release–both of which accelerate fat loss. If your knees are healthy, try performing a set of 10-15 of these after each set of a weight training routine, or just do 20-30 of them any time you need a metabolic boost.

2. Double Leg Back Bridge. This exercise is perfect for toning your butt and keeping your back strong, and it can be conveniently performed when you’re h anging out

at your house, watching TV, or warming up for a workout. Do them until your butt burns!

3. Side Plank Rotations. If you want a six pack or a flat stomach, and you’re already eating healthy, you still need more than crunches. This is one of my favorite core exercises for both athletes and the general population, and it is perfect for narrowing the sides of your stomach!

I had to post this because I feel we miss the mark here.  I spend hours in the gym watching people do things that are getting them few if any results.  Have we as industry professionals failed the very people we serve.  I am a firm believer in making our product affordable, helping educate people that are new to the gym, and at times giving some time away.  I think a system of education and accountability along with motivation is crucial.

The vast majority of clubs have no “delivery system of applicable fitness” to their customer bases. So simple that most of you won’t do it…but a few smart ones will.

EMBRACE SMALL GROUP TRAINING IN LESSER TIME SEGMENTS, MORE FREQUENTLY, WITH FOLLOW-UP GROUP MOTIVATIONAL SESSIONS…especially the first 30-60 days of membership. (Hint: it ain’t new. We were doing this 30 years ago – very effectively – before our industry got “sophisticated.”)

One sports and fitness nutrition term that gets thrown around a bit these days is “re-feed” day.

When you are on a diet or you are restricting calories, you may find that by the end of a week of “perfect” eating, you feel drained of energy, experience less energetic workouts, or begin to crave every food in sight. Often, that is because your body is depleted of storage energy, especially stored carbohydrate.

In addition, you may have reached your mental breaking point of being able to eat perfectly.

The solution is the concept of a re-feed day. What that means is that you choose one day of the week to actually eat more calories than you’re burning, thus giving your muscles a chance to re-fuel with storage carbohydrate, your mind a chance to experience extra food or cheat meals, and your body a chance to adequately prepare for the next week’s workouts.

So if you’re trying to burn fat and build muscle at the same time, and you’re restricting calories every day, try to include a re-feed day at least once a week and you’ll have better workouts and better results

BG

Here’s a list of dynamic foods that bring a lot to the table. Not only do they fit within a healthy nutrition plan, they’re capable of sending your lazy taste buds a nice wake-up call.

1. Tomatoes. Make the lowly tomato your best friend and you could potentially up your chances of staying healthy and recovering faster. They’re loaded with vitamins, minerals, fiber, and phytonutrients. And because they’re particularly rich in vitamin C and carotenoids, they may boost heart health, fight oxidative stress, protect against a variety of cancers, and combat inflammation. Tomatoes also contain potassium, an electrolyte that helps maintain fluid balance.

2. Fish. A powerhouse of lean protein, fish lets you load up without blowing your calorie budget. The very leanest choices include white-fleshed fish like flounder or tilapia, as well as most shellfish, including lobster.

Even dark-fleshed fish like tuna and salmon are considered lean, and the fat they provide (in the form of fish oil) can help regulate hormones and metabolism and reduce inflammation. Of course, all this muscle-building power won’t show up as a six-pack if you’re not careful about how the fish is prepared. Watch out for calorie bombs like deli tuna salad and deep-fried fish or calamari.

3. Açai Berry. What look like ordinary small, purple berries are actually one of the best superfoods in the world. Açai berries contain one of the highest concentrations of antioxidants of any known food, along with fiber, iron, amino acids, and healthy omega fatty acids. Add them to your diet in the form of juice or pulp and you can expect a load of benefits, including increased energy, faster recovery rate, boosted immune system, stabilized blood sugar levels, and more.

4. Dark Green Leafy Vegetables. Breaking news: Popeye was right about eating spinach. Especially if you want to build muscle FAST. The antioxidants found in dark green vegetables help counteract the oxidative muscle damage that comes with heavy training or exercise. So vegetables like broccoli, collard greens, lettuce, kale, and our hero spinach should be high on your list.

5. Blueberries. Mom could’ve said, “Eat your blueberries and you’ll grow up strong.” This miniature superfruit is chock-full of nutrients and antioxidants. So if you’re involved in strenuous activity, a daily cup or two of blueberries can help reduce cell damage. They also promote healthy blood pressure and contain complex carbs and fiber to help sustain energy and keep you in the game.

6. Eggs. When you’re trying to add muscle, protein is as important as any dumbbell or training buddy. Most important, you want increased “clean calories” from whole, natural, unprocessed foods—like eggs. Eggs are one of the most perfect proteins for growing lean muscle. By incorporating egg whites into your diet (with a small amount of egg yolk), you can get a high amount of protein for a relatively low number of calories. Six egg whites will give you 99 calories and 21 grams of protein. Now that’s a deal.

7. Green Tea. If you’re working out regularly, giving your body a constant supply of antioxidants can promote quicker recovery on a cellular level. And drinking green tea is a good way to vary your antioxidant intake. On top of its antioxidant properties, green tea can help protect the cardiovascular system and increase metabolic rate (which supports weight control), and may provide some anticancer and blood pressure–reducing benefits.