Friday, December 30, 2005

Healthier Life

A Healthy Diet Plan
by Renee Kennedy

Losing weight, gaining weight or maintaining a healthy weight doesn't have to be a difficult task. If you are willing learn to eat healthy and exercise regularly, you can train your body to accept a healthier "way of life."

Here is a simple 4 step plan that can help you learn how to live a healthier life:

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Tuesday, December 27, 2005

Chest Training

Highly Effective Chest Training

Although I don't feel that the chest is necessarily the most important muscle group to develop for overall body size, it is the one that I get the most questions about. It is considered one of the "showy" muscles, and most definitely the muscle group that most people try to develop to the fullest.

Everyone wants a huge chest, plain and simple. It is all too common to see inexperienced lifters slaving away on endless sets of bench presses and cable crossovers in search of full, thick pecs. It is also used as a landmark for strength (although it shouldn't be). If I had a dime for every time I've heard someone ask that question we've all heard a million times, "how much do you bench?" I'd be rich. Either way, the chest is still a very important upper body muscle group that helps contribute to that look of overall thickness.

The reality is that there is nothing complicated about building an impressive chest The bottom line for huge chest gains is consistency, effort and steady progression in weight and repetitions. There are no shortcuts to any place worth going, and a huge chest is no exception. Some are genetically blessed with well-developed pectorals, and for others their chest lags behind. Either way, hard work and dedication is the most important factor.

The chest is made up of two main heads, the pectoralis major and the pectoralis minor. To stimulate the chest using weights you will be using one of two motions: a press or a flye. If you want the most out of your chest workouts, the key lies in your pressing movements. Although flyes may have their place every once in a while, the pressing movements are where your true strength lies. The more weight you can move, the more muscle fibers you can recruit. There is absolutely no replacement for heavy barbell presses, dumbbell presses and wide-grip dips. These are the basic, bread-and-butter lifts and should always be the cornerstone of your chest workouts. Save the pec-deck and cable crossovers for the pencil necked geeks on the treadmill; real men train with real lifts. You don't have to eliminate them altogether, but definitely use them sparingly.

Like I said before, building thick and well developed pec muscles is fairly simple. There are no secrets, magic formulas or killer techniques that will "shock" your chest into massive growth. Stick to your basic presses, focus on overload and progression, and I promise that you will see impressive gains.

Here are the most effective and ineffective lifts for packing muscle onto the chest:

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Friday, December 23, 2005

Comfort Zone

Are You In A Subconscious Comfort Zone?

When it all comes down it, how much effort do you truly put into your muscle building program? Can you honestly say that you are working as hard as you possibly can? Are you a true gym warrior?

I'm talking about the type of person who will do whatever it takes, no matter how difficult it is, or what the consequences may be. The kind of person who will drive through pain barriers with an explosive force of will, never surrendering or giving in. One who would jump onto the back of a bus just to make it to the gym. You know the kind of person I'm talking about if you are one. Those who choke down can after can of tuna and squat to failure on the laziest of days.

Whether or not we know it, these warrior-like instincts exist deep within us all. Once upon a time, humans depended solely on the environment for survival. We couldn't hop into the car and drive down to the local grocery store to fill our bags full of food. We were hunters and gatherers who relied on the wilderness and the wildlife in order to meet our nutritional needs. This required great speed, strength, endurance and a killer instinct for survival. As time continues to drag into the future, the human race as a whole has become lazier, more out of shape and less willing to work hard to achieve our desires than ever before. Raw, physical labour has been replaced by masses of machines used to do the jobs that we were once required to do. We no longer need the skills to hunt, as these jobs are all done for us. No matter how far into the future we go, the simple fact is that these primitive killer instincts we once needed and used still remain buried within our subconscious. The trick is to tap into these powers and to use them on our quest for mind blowing muscle mass and strength.

I don't care what anyone says, but the number one factor that separates the men from the boys, (those who make modest gains from those who make serious gains) is their level of training intensity. You simply will not yield the type of results you are looking for unless you are willing to push your body to its utmost limits. However, more often than not we see people training with far less than maximal intensity. Why? Are they afraid?

The saying always says "no pain, no gain". I don't really like to think of it necessarily as pain, but rather as "discomfort". The question then remains: why on earth would anyone let a little bit of discomfort get in the way of achieving something they want so badly? The plain fact is that training discomfort is temporary. It is there, you endure it, and then it is in the past. So why not treat every workout, every exercise, every repetition as if it was your last? You must go into every workout knowing that it is a prime opportunity to increase lean size and strength.

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Monday, December 19, 2005

New Year's Resolution Action Plan

New Year's Resolution Action Plan (increase your success rate by 10X)

Creating a new year's resolution can be a great idea, especially if you are resolving to get healthier (weight loss and exercise are the top resolutions made). But if you don't have an action plan it may be doomed before it ever gets started. Unfortunately, the majority of individuals who make a new year's resolution end up breaking it. By February, nearly half have already failed.

The following shows how many of these resolutions are maintained as time goes on:
- past the first week: 75%
- past 2 weeks: 71%
- after one month: 64%
- after 6 months: 46% (1)

But don't let those stats convince you to plop down on your couch with a bag of chips. People who explicitly make resolutions are 10 times more likely to attain their goals than people who don't explicitly make resolutions. (1) So, if you want to lose weight or just get more fit in 2006, then resolving to do so may be beneficial to you. Just make sure you have an action plan that helps ensure your success.

A Department of Labor survey of adults asked them to identify the biggest issue that prevents them from achieving their New Years Resolutions or goals. The top 3 reasons identified were as follows: Procrastinating 33%; Lack of discipline 24%; No game plan 19%.

Here is a specific action plan for diet and fitness related resolutions that will help eliminate these three top issues.

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Friday, December 09, 2005

Golf Fitness Books

How A Golf Fitness Book Can Transform Your Game
by Mike Pedersen

A golf fitness book that is written to give you ready-made golf fitness programs, exercises, step-by-step instructions and illustrations can quickly transform your golf game.

There are so many “so-called” golf fitness books on the market; but when you open them up you see dozens of pictures of golf models sitting on exercise machines in the gym.

This is NOT a golf fitness book, this is a book pertaining to “general” fitness, but with the title revised to catch the golfers eye. In my mind, this is a little deceptive and can frustrate the consumer.

When I was doing research for my golf fitness book (manual) I was extremely disappointed. Having been a certified fitness professional for over 20 years and specifically working with golfers the last 10 years I was expecting some good body’s of knowledge on the subject.

I was extremely let down and even felt like I wasted my money getting them. This motivated me to put together my golf fitness book (manual) so that a golfer of any age or fitness level could apply it immediately.

What are the components of a complete golf fitness book?

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Saturday, December 03, 2005

Intervals for Weight Loss

"Intervals for Weight Loss"
copyright 2004 by Greg Landry, M.S.

If you're like most people, finding time to
exercise can be a challenge, so you want to
get the most out of the time you do have.
Including "intervals" in your exercise
routine can help you maximize your weight
loss and fitness results.

Intervals are brief periods (about one minute)
of more intense exercise mixed into your
regular aerobic exercise sessions. For
example, if you're walking, you would do a
one minute interval of faster walking about
every five minutes throughout your exercise

Here's how it will look.. you'll start with
your normal three to five minute warm-up and
then five minutes into your workout you do
your first interval, one minute of faster
walking (or perhaps jogging). At the end of
that minute you should be "winded" and ready
to slow down. You'll slow down to your normal
exercising speed for the next four minutes
and then your fifth minute is another one
minute interval. This pattern continues
throughout your exercise session.

You'll derive several benefits from intervals..

1. Intervals can help you to get past a
weight loss plateau.

2. Intervals increase your aerobic fitness
level by "pushing the envelope". While doing
your interval you cross the anaerobic
threshold into anaerobic metabolism, forcing
your body to become conditioned to more
intense exercise.

3. Your increased level of fitness means that
a given level of exercise will feel easier
and that you will be able to exercise at a
higher intensity which "burns" more calories.

4. Your increased level of fitness also means
that you will be less fatigued from daily
activities and you'll have more "energy"
throughout the day.

5. Intervals increase your basal metabolic
rate (BMR), causing you to burn more calories
24 hours-a-day.

6. Intervals cause you to "burn" more calories
during your exercise session and for several
hours afterwards.

7. Intervals will tone the involved muscles
to a greater degree than your regular aerobic
exercise would.

8. Intervals can make your exercise less
monotonous and help the time pass more

9. Intervals will energize you!

If you'd like to put a little excitement into
your exercise, and you're looking for better
results, give intervals a try!

Author and exercise physiologist, Greg Landry, offers
free, unique, weight loss and fitness articles and his
"Fast and Healthy Weight Loss" Newsletter at his site..

copyright 2004 by Greg Landry, M.S

Friday, December 02, 2005

Top 10 Reasons To Exercise In The Morning

"Top 10 Reasons To Exercise In The Morning!"
Copyright 2004 by Greg Landry, M.S.

If I had to pick a single factor that I thought
was most important in a successful exercise or
weight loss program, it would be to exercise first
thing in the morning - every morning! Some mornings,
you may just be able to fit in a 10 minute walk,
but it's important to try to do something every

So why mornings?...

1. Over 90% of people who exercise *consistently*,
exercise in the morning. If you want to exercise
consistently, odds are in your favor if you exercise
first thing in the morning.

2. When you exercise early in the morning, it
"jump starts" your metabolism and keeps it elevated
for hours, sometimes up to 24 hours! That means
you're burning more calories all day long just
because you exercised in the morning!

3. When you exercise in the morning you'll be
*energized* for the day! Personally, I feel
dramatically different on days when I have and
haven't exercised in the morning.

4. Many people find that morning exercise
"regulates" their appetite for the day - that they
aren't as hungry and that they make better food
choices. Several people have told me that it puts
them in a "healthy mindset."

5. If you exercise at about the same time every
morning, and ideally wake-up at about the same
time on a regular basis, your body's endocrine
system and circadian rhythms adjust to that.
Physiologically, some wonderful things begin to
happen; A couple of hours *before* you awaken,
your body begins to prepare for waking and exercise
because it "knows" it's about to happen. Why?
Because it "knows" you do the same thing just about
everyday. You benefit from that in several ways..

a) It's MUCH easier to wake-up. When you wake-up
at different times everyday, it confuses your
body and thus it's never really "prepared"
to awaken.
b) Your metabolism and all the hormones involved
in activity and exercise begin to elevate
while you're sleeping. Thus, you feel more
alert, energized, and ready to exercise when
you do wake-up.
c) Hormones prepare your body for exercise by
regulating blood pressure, heart rate, blood
flow to muscles, etc.

6. For many people, that appointed time every
morning becomes something they look forward to.
It's time they've set aside to do something
good for themselves - to take care of their body,
mind, and soul. Many find that it's a great time
to think clearly, pray, plan their day, or just
relax mentally.

7. Research has demonstrated that exercise
increases mental acuity. On average it lasts
four to ten hours after exercise! No sense in
wasting that brain power while you're sleeping. :)

8. Exercise first thing in the morning is really
the only way to assure that something else won't
crowd exercise out of your schedule. When your days
get hectic, exercise usually takes a back seat!

9. If finding time to exercise is difficult,
anyone can get up 30 to 60 minutes earlier to
exercise (if it's a priority in your life). If
necessary, you can go to sleep a little earlier.
Also, research has demonstrated that people who
exercise on a regular basis have a higher quality
of sleep and thus require less sleep!

10. You'll feel GREAT! DO IT! :)

Author and exercise physiologist, Greg Landry, offers
free, unique, weight loss and fitness articles and his
"Fast and Healthy Weight Loss" Newsletter at his site..

copyright 2004 by Greg Landry, M.S

Thursday, December 01, 2005

Weight Loss and Fitness

Top 10 Weight Loss and Fitness Myths
copyright 2004 by Greg Landry, M.S.

WARNING: Don't weight train until after
you've lost weight!

No, no, no, no, pleeeeease don't believe
that headline! That's one of the many
myths associated with weight loss and
fitness. If you're interested in losing
weight and getting fit as quickly as
possible, don't let these myths throw
you off track;

Myth #1 - Some fancy exercise
machine-of-the-month burns more calories
than any other exercise.

FACT - One thing that many people seem to be
confused about is how many calories are
expended during different types of exercise.
For example, I receive lots of questions
regarding how many calories are burned with
fancy exercise machines or certain unusual
exercises that are supposed to burn lots of

Don't be fooled by this stuff! Here's
the bottom line - caloric expenditure is
directly related to the amount of effort an
activity requires. In general, the more
difficult it feels, the more calories you burn.
The easier it feels the fewer calories you burn.
That's it! I don't care how fancy or expensive
the equipment is, the harder you work the
more calories you burn.

Myth #2 - Weight training with free weights
is much more effective than with machines.

FACT - For the purposes of general fitness,
muscle toning, and weight loss, it doesn't
matter. My suggestion is to do whichever you
are most comfortable with and are most likely
to do on a regular basis.

Myth #3 - Low intensity exercise puts
you in the "fat burning zone" and is ideal
for weight loss.

FACT - The "fat burning zone" doesn't matter.
Here's how it got started. Your body is always
"burning" a mixture of carbohydrates and fat
for fuel. This mixture tends to contain a
little more fat during lower intensity exercise.
Somebody took this to mean that a lower
intensity workout was best for losing weight..
not so!

It all comes from the same "pot". It doesn't
matter if you're burning a little more fat or a
little more carbohydrate at any particular time
in your fuel mix. It all comes from the same
calorie pool. The bottom line is, how many
calories are you burning.

Myth #4 - Exercising for 30 minutes two to
three times per week is sufficient for
weight loss.

FACT - That's better than doing nothing but
it's not optimal. I firmly believe that God
designed our bodies to be active daily. When
we exercise daily we are healthier, leaner,
more energetic, and the list goes on and on.

Also, daily exercise boosts your metabolism
like nothing else can. I recommend working
up to 30 to 60 minutes of daily aerobic
exercise and three days of weight training
per week.

Myth #5 - You can lose fat from a specific
part of your body by doing an exercise
for that part of your body. For example,
abdominal crunches will remove fat from
your abdominal area.

FACT - You can't spot reduce! You cannot
control where fat is removed from your body.

Myth #6 - You can't lose weight.

FACT - You CAN lose weight but it usually
happens much slower than you'd like it to.
Believing that you CAN lose weight is critical
to making it happen. Realize that if you are
consistently doing the right things, it will
happen. Don't get side-tracked by every new
crazy diet or exercise gizmo. Keep plugging
away at healthy eating habits and daily
exercise - it will happen!

Myth #7 - You shouldn't start weight training
until you've lost most of the weight you
want to lose because it will slow down your
fat loss, or trap your fat in the muscle, or
who knows what else.

FACT - Weight training is VITAL to a weight
loss program because it turns up the metabolic
fires that burn calories - and it tones your
muscles. You should start weight training

Myth #8 - You burn more fat if you exercise on
an empty stomach.

FACT - Exercising on an empty stomach
does not affect how you lose weight. In fact,
it may hinder it if you don't have the energy
to exercise. You should at least drink a
glass of juice prior to your workout if you're
exercising in the morning.

Myth #9 - You should always do your weight
training just before your aerobic exercise
session because you burn more fat that way.
I've even heard that you should weight
train, eat two raw carrots, and then do your
aerobic exercise.

FACT - The order in which you exercise does
not affect how you lose weight. I always
recommend weight training just after your
aerobic exercise (such as walking) simply
because your muscles are warm and supple and
much less prone to injuries.

Myth #10 - You'll burn more calories jogging a
mile than walking a mile.

FACT - Caloric expenditure is 62 calories per
100 pounds body weight per mile traveled
(walked or jogged). For example, if you weight
150 pounds, you expend 93 calories per mile
walked or jogged (62 x 1.5). Of course, if
you're jogging, you'll cover the distance in
less time than if you're walking. Thus, you'll
burn more calories in a given period of time
if you're jogging.

Get movin'!

Author and exercise physiologist, Greg Landry, offers
free, unique, weight loss and fitness articles and his
"Fast and Healthy Weight Loss" Newsletter at his site..

copyright 2004 by Greg Landry, M.S