Thursday, December 30, 2010

Alpha Male Advanced Workouts

There are a thousand bodybuilding e-books out there and unfortunately, many of them aren’t worth the download. However, every once in a while a program comes along that’s so radically different, cutting-edge, and innovative that I am absolutely compelled to tell the world about it!! So here it is… The Alpha Male Advanced Workouts program is something completely new, a sophisticated yet easy-to-follow, science-based, “cross-periodized” training blueprint that can rapidly jack up your body to a whole new level of size, strength and definition in only 10 weeks! If you’ve been making only so-so gains or your progress has slowed to a snail’s pace (perhaps even stalled), or if you are chomping at the bit to to pump new intensity and excitement into your training, this is the system you’ve been waiting for!

What is Alpha Male Advanced Workouts?

It’s a training system consisting of 36 unique, muscle-igniting workouts. And while it’s highly structured it’s still flexible enough to give you enough options and alternatives to truly make it your own. This is the much-needed antidote to haphazard training, providing the user exercise sequence and choices, body part splits, total sets, rep ranges, rest periods and even repetition tempos, all carefully calibrated to push your progress through the roof! As mentioned, this system is “cross-periodized” so that you go through three distinct training phases over the course of the 10 weeks. The 4-days-per-week program is intense and challenging (it’s called “advanced” for a reason!), but has also been individualized into three specific “levels” based on your current condition so that the program can shock new growth out of your muscles no matter how long you’ve been training. Following up on the groundbreaking Alpha Male Challenge book published by Rodale, Alpha Male Advanced Workouts pushes the resistance training envelope even further. Trust me when I say, these workouts will get you JACKED!

Who designed the program?

Alpha Male Advanced Workouts was carefully designed by Eric Broser, James Villepigue CSCS, and Rick Collins CSCS, three certified fitness experts with a combined 60 years in the bodybuilding, fitness and physique-transformation world. These guys are built and smart, and all highly recognized names in the field of health, fitness and bodybuilding. Eric Broser is the developer and pioneer of the POWER, REP RANGE, SHOCK and FIBER DAMAGE/FIBER SATURATION training systems, which have been featured in articles in Muscular Development, Musclemag International and Iron Man magazines. James Villepigue is the internationally-known author of the Body Sculpting Bible series (1,000,000 + copies sold), and Rick Collins is one of the most popular writers and successful speakers in the bodybuilding and fitness community. Never before have three true industry heavyweights/”gurus” teamed up to pool their knowledge and introduce a revolutionary, integrated science-based exercise system that can quickly turn you into the lean, mean, muscular machine you have always wanted to be! These guys are the REAL DEAL, and the program they have formulated is both radically innovative and amazingly simple!

What’s So Different about the Program?

Most trainees will benefit enormously from taking a break from the same old workouts, so if you’re ready to try something different, this, my friends, is the program! Alpha Male Advanced Workouts takes the celebrated Alpha Wave Basic Training system presented in the original Alpha Male Challenge book and kicks it up to a whole new intensity level. The system was designed to help you burn body fat, build chiseled muscle, attain maximum strength and power, and forge the kind of body that grabs attention – all without giving up your day job to become a slave to the gym. It also incorporates “functional training” principles to help boost your explosive power and overall athleticism – the antidote to “all show and no go.” Broser, Villepigue and Collins believe that to get maximum results within minimum time, you’ve got to train not only harder, but also smarter. That means integrating unique types of training into your regimen, which, in addition to being greatly more effective, is also a helluva lot more fun. Because of Alpha Male Advanced Workouts’ “cross-periodized, tri-phased” design, each distinct “wave” or phase utilizes a different combination of training variables, but all three include the principle of progressive adaptation and are integrated into each and every Alpha Male Advanced Workout. The brilliance of the system’s overall design is the way in which gains from each phase are “carried over” into the successive phases. Its light-years ahead of other periodized training programs! The system is adaptable for men with varying physical fitness goals and widely varied backgrounds/ lifestyles and can be customized for each individual’s personal interests, preferences and physical limitations. So, you can give your workouts an extreme Alpha “kick in the butt” with a scientifically-based, easy to follow, multi-dimensional workout regimen that will have your testosterone (the manly, “alpha” hormone) skyrocketing off the charts without drugs or having to spend endless hours in the gym.

What do I get When I Order?

You download a 76-page multimedia e-book that fully describes the nuts and bolts of every aspect of the program and provides a color-coded chart for each and every one of the 36 muscle-chiseling workouts. The number and variety of exercises is highly impressive, and there are some little known performance techniques that will truly challenge your mind and shock your muscles. Since the program includes both familiar exercises and rare gems, every chart has multiple links to easy-to-follow exercise descriptions AND videos! That’s right: every single exercise is linked to a high-quality video (in two alternative viewing formats) showing the exercise being performed so that there’s never any guesswork on proper form or technique. The e-book also includes a special “Dynamic Warm-up,” which is so vital to preparing your body for the rigorous demands of these workouts – again, with full descriptions and videos of every component. Further, you’ll get nutrition guidelines (“Fuel Rules”) to help maximize your results, sections on effective cardio training (the revolutionary “Work Heart/Play Heart” system) and tips on how the right “Alpha Attitude” can boost your success into the stratosphere! Alpha Male Advanced Workouts is a must-have for anyone TRULY serious about getting into the best shape of his life…and FAST! The retail price is $49.95, but you’ll get it for $39.95 by ordering now!

What is the Alpha Male Advanced Workouts Log book?

The creators of this program have thought of everything to maximize your convenience ... and your results. They created a separate 90-page e-book called the Alpha Male Advanced Workouts Log book as a companion volume that you can print out and use while you train, one page at a time. The Log book contains each and every workout along with descriptions of every exercise all in one place, making it easy to print, fold, and carry the corresponding page in your pocket wherever your training may take you! You’ll easily see the sequences of exercises, number of sets and reps, and exercise tempos for every workout. Plus, the charts are designed so that you can write down the weights you used on every exercise, tracking your progress and creating a permanent record of your 10 week Alpha Male journey! The Alpha Male Advanced Workouts Log book retails for $25 and is worth every penny, but you can get it for FREE right now when you order Alpha Male Advanced Workouts!

Are there any Special Bonuses Offered?

Yes! In addition to the Alpha Male Advanced Workouts e-book and companion Alpha Male Advanced Workouts Log book, you’ll get the original Alpha Male Challenge logbook absolutely FREE. That’s a $15 retail value being offered as an ADDITIONAL BONUS! The original Alpha Male Challenge logbook corresponds to the original 3-workouts-per-week Alpha Wave Basic Training program in Alpha Male Challenge. If you’re pressed for time and want to try a training program that only requires three brief but brutal training sessions per week (27 unique workouts over 10 weeks), this e-book will help you track your progress and maximize your results. And on top of everything else, your purchase of Alpha Male Advanced Workouts gives you access to Eric, James and Rick as your personal success advisors – they’re only an email away if you have questions or need a few words inspiration!

So, to review: You get three separate e-books and access to all three creators of the system for only $39.95! That’s a $60 discount off a nearly $100 value!! Now, if that is not an amazing deal, then I do not know what is! Apparently, these guys really want to see you guys achieve the best shape of your lives! I am not sure how long this offer will last, so my advice is to take advantage of it today. You’ve got nothing to lose…but your love handles!

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*Compensated Affiliate Disclosure

Last chance to get 2 FREE gifts…

You ready to take advantage of these 2 no-brainer gifts right now?

Because today is your last chance... and if you miss out, you're out of luck...

1. Very shortly, Vince and Lee are closing the website that is currently giving away two dynamite muscle reports showing you how exactly how to gain 12 pounds of pure muscle in just 21-days…

Going... going... <----- it might be gone by the time you get this

Here's what you'll discover:

-> The #1 secret to fast muscle gain (if you don’t know this than you’ll have to settle for the “normal” and silly 2 pounds of muscle a month…

-> How you pack on clean muscle, without the unnecessary fat gains that comes with old-school high calorie bulking diets. (Trust me, you want to hear this for yourself).

-> The #1 question I receive from my readers: “Is bulking up really a necessary evil to gaining serious muscle?” 

-> 7 reasons why you don’t have to buy into the nonsense bulking methods anymore.

-> The identical meal plan used to gain 7.4 pounds of lean muscle mass and lose 1 pound of body fat in only 21-days!  Print this off!

-> How you can capitalize on a secret that bodybuilders have been hiding from you for decades – this is the secret that allows them to get bigger and leaner year-in and year-out while everyone else makes snail progress.

You got to check out these reports – not only are they loaded with content but they are very entertaining and include a load of funny pictures from Vince and Lee’s adventures to Las Vegas… ha

Warning: This info is not for small-time thinkers or people content with small-time results.  This is for serious and open-minded individuals ready to THINK BIG and GO BIG
with their results.  Is that you?  Click the link below if so...

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Here's the link to the audio one last time!

http://bit.ly/e6dmp2

Wednesday, December 29, 2010

Free Report: Gain 12 pounds of pure muscle in 21-days!

Vince Del Monte and Lee Hayward just released not one, but two DYNAMITE reports to reveal how they helped a Test Group gain up to 12 pounds of muscle in just 21-days, and for the next 72-hours it's 100% free to download:

How to gain 12 lbs of pure muscle in 21-days <----- *FREE* download, Click here

In the report, you'll discover why you don't need to buy into the nonsense bulk up diets that only pack on pounds of fat, instead of quality muscle.  You'll also learn a secret
technique that competitive bodybuilders have been hiding for decades to getting bigger and leaner year in and year out...

How to gain 12 lbs of pure muscle in 21-days <----- *FREE* download, Click here

And get this, Vince even gives away the exact meal plan he used to gain 7.4 lbs of  muscle in just 21-days, which he could easily retail for $39.95, but right now they're GIVING it away (no catch or credit card needed).

Grab it while it's still up:

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Enjoy!

 

Tuesday, December 28, 2010

How he gained 7.4 pounds of pure muscle in 21-days

Before the holidays Vince Del Monte was showing me his recent transformation pictures showing an increase of 7.4 pounds of pure muscle (and 1 pound of fat loss) in just
21-days!

How he gained 7.4 pounds of pure muscle in 21-days <--- Totally free download click here

If you read all the "popular" muscle information on the Internet then you've probably been told that "building muscle is a slow process" well Vince has evidence to the contrary.  

And get this:

This is the same technique that will help you gain up to 12 lbs of pure muscle in just 21-days without the unnecessary and unhealthy fat gain that comes with high-calorie bulking diets. 

How he gained 7.4 pounds of pure muscle in 21-days <--- Totally free download, click here

Don't even think about starting any muscle-building workout or nutrition plan until you read this info! It'll change the way you build muscle ... forever!

Enjoy the free info!

Arthur M.

P.S. Vince and Lee's definition of "pure muscle" is Fat Free Mass and this is not hype or BS.  See for yourself how they are making fast muscle gains which is upsetting a lot of the "text book geeks."

How he gained 7.4 pounds of pure muscle in 21-days <--- Totally free download, click here

2 late Christmas Gifts to you

I have 2 late Christmas gifts for you. Get them both here:

2 Late Christmas Gifts for You <- click here

I highly recommend you don't even thought about starting another muscle building program in 2011 until you grab these 2 free gifts...

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If you want a powerful muscular physique that makes everyone stop and stare then you're going to be happy you picked up these free gifts compliments of two of my good friends.  

Enjoy :)

Arthur M.

P.S. The gifts have a retail value of $39.95 and are only available for the next 72-hours as a belated Christmas gift to give you a jump start on 2011!

2 Late Christmas Gifts for You <- click here

Sunday, December 26, 2010

Why Running Pains Occur During Marathon Training

Real Reason Why Running Pains Occur During Marathon Training (And What Simple Things You Can Do to Stop Running Pain)

By Heather Ebright - Certified Pilates Instructor and Avid Runner

If you're one of the brave who are training for a marathon, the last thing you need is an injury to sideline you. Yet, over and over again, even the best runners among us get injured despite training by ramping up miles responsibly and in line with a training schedule.  It's been widely documented that 1 running injury occurs for every 100 hours of running.  In addition, runners on average miss about 5-10% of their workouts due to injury.  Injuries plague new runners and experienced runners alike.

When you have a half marathon or marathon date set, it's never the right time to be injured.  Each day is accounted for in your training schedule and you can't afford to be out.  That's why it's so important to accept and embrace a core strengthening regimen as a fundamental part of your training schedule.

The reason why runners get repeatedly injured in predictable ways is driven by the fundamental basics of what running actually is. Consider this: during an average one-mile run, your foot strikes the ground 1,000 times.  So during one "peak" training run of 20-miles, your foot strikes the ground 20,000 times. And the force of impact on the foot is 3 to 4 times your weight!

The surprising clincher is the real reason why runners get injured is that injury prevention is not about leg muscle strength at all.  Sure, strong legs matter - but the truth is, your set traditional training more than adequately covers that.  In fact, it's just the opposite: the real strengthening needs to target all the muscles you're most likely ignoring while overly repeating the front-and-back motion of running.  In short, your surrounding muscles which laterally stabilize -- and are SO important to safely landing each step -- just continue to atrophy.  This pattern is no surprise because by definition, running is a forward-and-back motion.  That's why the injuries that plague runners are common and predictable.

We all know that running is great exercise, but its limited range of movement will create muscle imbalance. Without opposing movements, the body will compensate to avoid injury by working around the instability. Compensation puts stress on muscles, joints and the entire skeletal system.  If your body isn’t balanced, every step you take forces the muscles to work harder in compensation. Tight muscles get tighter and weak muscles get weaker.

What's wrong with tight muscles? They are brittle, hard, and inflexible.  Because muscles act as the body’s natural shock absorbers, ideally they should be soft and supple, with some give. Brittle muscles, on the other hand, cause the joints to rub and grind, making them vulnerable to tears and injuries. Short, tight muscles can't provide the necessary shock absorption you need for each step's landing. 

So what can you do to prevent injuries during your marathon training?

From the beginning, treat strengthening as a key requisite of your training. It's not an 'extra' or 'nice to have'. It's a fundamental part of each day's running.  Think: your strengthening allows you to run. Not vice versa.

To treat the inevitable muscle imbalances, you must stretch the shortened muscles and strengthen the weaker muscles. The calves, hamstrings, and low back muscles of runners typically are short, tight, and inflexible. These muscles need to be stretched. On the other hand, the opposing muscles -- the shins, quadriceps, and stomach muscles -- become lengthened and relatively weak. Think of the two groups as yin-and-yang: you must stretch the shortened, strengthen the lengthened.

Injuries to a runner’s body do not usually stem from one single traumatic event.  Even if you recall a "specific" day an injury happened, it's more likely the case that injury just finally triggered that day -- and all the runs leading up to it fully contributed to it.  Most injuries stem from overuse.  An overuse injury is caused by a gradual breakdown in the system. The most common types of injuries resulting from overuse are back pain, runner’s knee, shin splints, and Achilles tendonitis. The primary causes for overuse injuries are muscle imbalance, biomechanics, flexibility and postural alignment.

Pilates is an excellent way to prevent injuries and is gaining a tremendous amount of respect in the rehabilitation community. Physical therapists, chiropractors and medical doctors have included the Pilates method as part of the rehabilitative program for patients.

In your marathon training schedule, you'll probably ramp up to 40-mile weeks and have 3 peak runs of 20 miles each.  Recall that during during one peak training run, your foot is striking the ground 20,000 times with the force of 3-4 times your body weight.  When you have to include those 3 peak runs of 20 miles each, the numbers will just pile up.  For each 'landing', your core muscles have to be strong enough to land foot on the ground in a strong, aligned way.

Core strengthening through Pilates can get you there.  Check out my book, Pilates 4 Runners, to learn how you can safeguard your marathon training with a just a few simple clinically-proven exercises you can do at home. Like running, there's no equipment required!

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Why All Runners Get Injured - and How You Can Recover TODAY

Wednesday, December 22, 2010

The Punisher PLUS!

The quest to be your best requires pushing yourself harder and farther than you ever thought you could go, both in and out of the gym. It means finding new ways to test your limits and dig deeper into your pool of willpower, strength and courage.

One of the authors of the amazing new Alpha Male Advanced Workouts program described a recent biceps workout that included a new variation of the Punisher. The idea of the Punisher is to do a total of 100 repetitions in as short a time as possible. You can stop intermittently, but only long enough to catch your breath and let the intense pain and deep ache subside a little. The Punisher isn’t about using heavy poundage. You use only about half the training weight you would normally use, and you should try to get at least 40 solid reps in good form before stopping. But they were going to make this a “Punisher Plus” set of standing barbell curls by using a heavier weight, even if the initial rep count before stopping was lower, and incorporating the concept of a “Drop Set” (page 60 of the original Alpha Male Challenge). This new hybrid is an advanced technique designed to take things to a whole new level of punishment … and productivity. But it’s not for the faint of heart.

They set up an Olympic barbell at hip level on the squat rack, did a couple light warm-up sets, and then put a dime (10 pounds), two nickels (5 pounds each), and a collar (to prevent the weights from sliding) on each side. That’s just a bit over 85 pounds – a little more than half of what they’d typically use for working sets of strict standing barbell curls.

Once you begin your Punisher Plus set, you can’t stop for more than a few seconds. You have to continue until the 100 reps are completed. They all knew before starting that this would be a journey of self-discovery deep into the pain zone. It is sets like these that tell you what you’re made of.

Do it like this: Pick up the barbell with a shoulder-width grip and start curling in strict form – no swinging, no leaning back, no momentum. Each repetition should be full, using only your biceps to curl the bar up from a position at your hips to a position just in front of your chin. The tempo must be smooth and controlled on both the raising and lowering segment of each rep, stopping for just a brief instant at the top.

Try to complete 20 consecutive reps, with the last 3 giving your biceps a serious burn. When you pick up the bar a few seconds later to resume curling, your biceps will be on fire after only 5 or 6 more reps. Do 10 reps, put the bar down for a few seconds, and then pick it up again and do 10 more. Your biceps will feel like they are being burned with a blow torch, and you will barely squeeze out the last few reps. That’s when you can quickly pull off a 5 pound plate from each side, grab the bar, and curl another 15 solid reps, passing the halfway mark at 55 reps, with 45 yet to go. Step away from the rack only long enough to gulp down a few lung-fulls of oxygen, grab the bar, and grind out another 10 strict, painful reps. At this point, the rep count becomes a chant. Nothing else on earth matters except pushing on to the next number. Now strip the remaining nickels off the bar, and keep going for another 15 reps, followed by two more sets of 10 strict reps with minimal rest in between. Even the final reps should be strict and controlled, despite the searing pain. Your biceps will feel like they are being engulfed in flames – even your brain will feel like it’s on fire! Your biceps will feel like smoldering ash when you’re done, and will still look and feel pumped for days!!

The Punisher Plus isn’t necessarily something to do too often. But the take-home message is that there’s more to a workout than 3 sets of 10. Make a serious assessment of your workouts. Are you just going through the motions? If so, you’re wasting precious time and effort. Are you sore after a training session? If you almost never are, you may not be pushing hard enough to force your body to adapt and improve. If you have a workout so brutally intense you feel compelled to share it with others, you’re doing what you’re supposed to be doing. Stop going through the motions. Leave your comfort zone far behind. Dig deep and challenge yourself to do something incredible. Conquering a workout like the one I’ve described will make you feel capable of vanquishing anything. You’ll feel pumped both physically and mentally for days! Try out the Punisher Plus on your next biceps workout, and let me know what you think! And download Alpha Male Advanced Workouts for an incredible new training program that will rock your world!!!

Monday, December 20, 2010

Faster Muscle Building – No More Training Plateaus!

Have you been on the same ol’ training routine/workout for a while now?  If you’re not experiencing great results often, chances are that you’re training routine is stale and you’ve hit the dreaded training plateau. Well, it’s time to change up your training routine.

There are many ways to add variety to your workouts…Here are several: You can change up the exercises or change the sequence of them, try adding variety to exercises by changing the angles by which you lift (e.g., traditional preacher curl angle @ 45 degrees versus Spider Curls @ 90 degrees), increase the weights for each exercise, and slightly modify the rest between sets to challenge your metabolic threshold.  Here’s how you can mix up the tempo (speed by which you lift and lower weight) of your reps – Let’s get right to it...

A 1-0-1-0 rep (tempo) speed for a Biceps Barbell Curl would mean first curling the bar up to the starting point (that 1st curl up does not count). You’ll begin the 1-0-1-0 by lowering the bar (negative/eccentric portion) for a count of “1” second – Next, you will come down to full elbow extension and the “0” represents taking no rest, at all.

You’ll immediately begin curling the bar up for a count of “1” second. Finally, you’ll curl the bar up, to full elbow flexion and again, “0” indicates no rest – You’ll immediately go right back into your next rep, which is led by the negative/eccentric portion.

As you can see, this is a 4 point tempo range. You can brilliantly mix it up by performing: 2-0-2-0 – 3-0-2-1 – 2-1-1-2, etc.  In our new Alpha Male Advanced Workouts program, we introduce the “X” variable in the tempo mix…”X” equals Explosivity!

Paying attention to your training tempo can be a bit tricky at first, as counting and applying great focus can be difficult – They say that women are much better than men when it comes to multi-tasking, so gentlemen, give it all you’ve got! Ladies, although you may have a better handle on handling both the tempo counting and the exercise concentration, you’ll still need to give this your all, too!

Sunday, December 19, 2010

Change the Tempo for Faster Gains!

In music, the tempo is the speed or pace of an arrangement. In resistance exercise, the training tempo of a repetition is the speed at which you perform the repetition. For example, for a bench press, the training tempo is the time during which the weight is lowered (eccentric contraction), how long it’s held at the bottom of the movement, how fast it’s lifted (concentric contraction), and how long it’s held at the top before being lowered again. Each of the four phases of the rep is measured in seconds. Varying the training tempo will vary the stimulation to the muscles being worked, and elicit different responses. It’s also a terrific way to keep your training fresh, and you’ll find it throughout the Alpha Wave Advanced Workouts program. In fact, we’ve done all the work of creating a sophisticated system of varied training tempos (we’ve thought it all out, so you don’t have to!).

Let’s use the bench press example again. For a training tempo of 3-0-1-0, you should:

•Lower the bar to your chest over a span of 3 seconds,
•Begin lifting the bar without a discernable pause at the bottom,
•Lift the bar over a 1-second span,
•Begin lowering the bar again without a discernable pause at the top.

Recognize that some exercises start by lowering a weight (e.g., squats, leg press, bench press, flies) and some start by raising it (leg curls, shoulder press, biceps curl, pec deck). The first number always corresponds to the eccentric contraction in any movement, regardless of which phase typically starts that exercise.

Be mindful that slower rep tempos (e.g., 3-0-3-0) will be much harder than more traditional tempos (i.e., 1-0-1-0) using the same weights. You can randomly throw tempo changes you’re your existing program, or better yet … try a program that systematically builds in tempo changes for maximum effect! We’ve inserted slower rep tempos in just the right places in our Alpha Male Advanced Workouts program to maximize your training progress and results. There’ll be some trial and error at first to find just the right poundages to make you struggle to finish each set of your workout while maintaining good form and remaining injury-free. But the results will be a symphony of outstanding gains!

Children and Nutrition – Grains and Cereals

By Kiera S. Campbell

A discussion of children and nutrition is not complete without including grains and cereals. Grains and cereals provide our body with a rich source of energy and fiber. If you look at the food pyramid, you’ll find them at the base of the triangle - which means they should be consumed the most among the various food groups.

To develop a habit of healthy eating for teens and younger kids also means cultivating a love for grains and cereals. According to “Yummy Healthy Tummy: Secrets to Raising Healthy Kids Every

Parent Needs to Know”, the best way to get our children to make healthy food choices is to educate them and introduce them early to foods that are truly good for our bodies. And where better to start than with knowing what these foods are ourselves?

Demeter, the Greek goddess of the grains and harvest also has a Roman name, Ceres. This is where cereal got its name from. Grains and cereals are carbohydrate rich foods. They also provide energy, some protein, and significant amounts of B complex vitamins. They are popularly served with nuts, seeds, fruits, vegetables and/or milk. All grains can be ground into flour and made into bread and other dishes requiring flour.

When it comes to grains and cereals, here’s a list of the most popular ones:

1. Corn

Corn (or maize) is one of the most popular grain around. In many parts of the world, corn is considered food for certain domesticated animals. In some, it’s considered a staple and a fantastic main ingredient for popular snacks (popcorn, corn on a cob, etc.)

Corn can be ground and used for making bread. Bread that is made from corn flour is easily digested without difficulty as compared to other flours. And believe it or not, most dextrose is produced from corn. Corn is considered a laxative as it encourages peristalsis (wave-like movement in the intestines necessary for waste elimination).

2. Rice

Rice is a staple food, particularly in Asia, but not confined to it. There are many types of rice, and all these varieties share certain qualities in common.

The earliest mention of rice dates way back to 2800 BC. Rice was then used by the emperor’s royal physicians for healing purposes. Starch consists the main bulk of the rice grain, but it also contains protein, albeit in quantities much lower compared to wheat. Rice protein has 8 of the essential amino acids in perfect balance. Also, this is said to be 98% digestible and can be fully digested in an hour.

With its low-fat, low-cholesterol and low-sodium content, it is ideal for the person suffering from high blood pressure and hypertension. Calcium is also present in rice, specifically brown rice, which helps soothe and relax the nervous system. It contains B-complex vitamins (thiamine, riboflavin, and niacin) which nourish the skin and blood vessels, providing a youthful glow. (If you have a daughter who is somewhat vain, this information will be quite useful.)

Rice is also useful in the treatment of digestive system disorders such as gastritis, gastric ulcer, stomach and intestinal cancer, indigestion and gas in the intestines, to name a few. For children, it is said to be very effective in treating diarrhea. Experts in naturopathy in India recommend a teaspoonful of powdered charred par-boiled rice mixed with a glassful of buttermilk. This is given in doses of 1 ounce for every half hour. It is said to bring excellent results.

3. Wheat

Wheat is more widely used in breads due to the protein called gluten. Starch and the gluten provide energy, the outer bran becomes the fiber that helps in bowel elimination, and the protein helps rebuild and repair muscle tissue. In the process of refining though, the wheat germ – which has vitamin E – is removed. Unfortunately, when this is missing, so does some of the cardiovascular health benefits of wheat. Refined wheat flour also contributes to constipation and other digestive illnesses.

Whole wheat provides the opposite of that. It protects and helps keep you from incurring the following: constipation, heart disease, diverticulum (a disease specific to the colon), diabetes, appendicitis and obesity. It also prevents and cures pyorrhea (inflammation of the gums and tooth sockets leading to loss of teeth), tooth decay and tooth aches. Wheat grass juice, when taken regularly, promotes cell activity and helps detoxify the walls of the colon.

Healthy and easy kids recipes like this are fun to make. But are you able to teach your kids the importance of choosing healthy food all the time?

Looking for more tips like these on cooking healthy for kids? Head on over to YummyHealthyTummy.com to get more tips and information not only on how you can serve healthy food to your kids, but more importantly, on how you can get your kids to LOVE eating healthy.

Remember, healthy eating is the best weapon we can leave our children with that will help them live longer and healthier lives free from diseases like obesity, diabetes, cancer and heart attacks. Start now while your kids are still young!

Saturday, December 18, 2010

Which is better – Free Weights or Machines?

That’s a tough question, as both are beneficial to creating a great physique. Free weights are awesome, as they allow you to follow your body’s unique mechanical flow and range of motion. You are also forced to make those smaller “stabilizer” or “auxiliary” muscles that act synergistically to help the primary lifting muscles move the weight.

These stabilizers are also responsible for helping maintain your balance during free weight exercises. This is partly what helps prevent your body and your limbs from sloppily moving all over the place like the Scarecrow in “The Wizard of Oz.”

Machines are great for allowing you to focus simply on moving the weight up and down or back and forth. Because you are locked in a predefined range of motion (only a few machines offer a free range), your stabilizer muscles will not be engaged as much as they are when performing free weight exercises. By not having to balance the weight, you have the ability to concentrate more of your effort on just pushing or pulling the weight with your primary movers. Is this better than having to also balance the weight? Not necessarily. Both are great and should be used regularly as part of a balanced training regimen. You’ll get the best of both worlds!

Also, some machine exercises can actually be more effective at helping you hit/isolate certain muscle groups than free weights can. Exercises such as the Pec Deck Flye are great because compared to the dumbbell flye, the Pec Deck allows you to get a resisted muscle contraction in the top position. The free weight dumbbell fly will not optimally stimulate the chest muscles when you reach the top position because in that position the weights are supported more by bone support and the shoulders than they are the pecs (chest muscles).

So the answer to the ultimate question, Free Weights OR Machines? It’s BOTH! If you aren’t performing both in the majority of your workouts, your workouts are suffering! Stop making excuses and include both in your training. Check out the Alpha Male Advanced Workouts program for a balanced routine that includes the best of both worlds!

Friday, December 17, 2010

Five “Alpha” Tips for Fat Loss and Fitness Success

Even if you’re hitting the weights hard, you may be packing some extra pounds of fat you’d like to leave behind. There’s no better time to get that butt in even better shape than right NOW! Here are some tips for you guys out there from Eric Broser, James Villepigue and Rick Collins, the creators of the Alpha Male Advanced Workouts program that has even the most experienced hardcore bodybuilders talking!

1. GET OFF THE SCALE
Americans are notoriously obsessed with their body weight, and even many gym rats start their training session with a jump on the scale. Forget it! Weigh yourself only once a month. Scales can be inaccurate, misleading, and a psychological deterrent to your success. If you add some muscle to your frame while you’re dropping fat (like you would with our program, for instance), the scale may fool you!

2. DO IT FOR THE HEALTH BENEFITS
Everybody wants to look great in the mirror. But don’t forget to pay attention to your overall health, not just your appearance. Sure, you want a program that’s going to make you look awesome, but you can add years to your life and reduce major health risks by following a sound nutrition and exercise program. And you’ll look better and feel better too!

3. CAN THE SODA AND SAVE
Soda adds useless (and expensive) calories to your diet. Just drinking water rather than sugar-rich soda can put an extra $2-$3 in your wallet each day. Over one year, that adds up to over $1,000 saved. And 100,000 fewer calories consumed! Considering that 1 pound of fat is the equivalent of 3,500 calories, that can be a weight savings of 28 pounds!

4. BE ACTIVE… BUT BE SMART
Proper diet and exercise go hand in hand. One without the other is a recipe for failure. Just because you walked for 30 minutes doesn’t mean you can reward yourself with a pint of your favorite ice cream! Find smarter ways to reward yourself for a week of hard training!

5. REDUCE THE CALORIES
Americans take in way too many calories, Period! From super-sized meals at fast food chains to enormous servings at our favorite steakhouse, we are on the receiving end of an abundance of calories. Weight reduction is a caloric formula. Calories in (through eating) versus calories out (through activity) – it’s that simple. Stick with smaller portions, and keep your protein high, especially if you’re engaged in intense training!

Combine these tips with a top-notch training program like the amazing Alpha Male Advanced Workouts and you’ll see some dramatic changes in the way you look … AND FEEL!

Thursday, December 16, 2010

Supplements For Building Muscle

If you were to walk into your local health and nutrition store looking for supplements that build muscle, you’ll probably find yourself confused and amazed at just how many products there are to choose from.  With so many supplements available, it can be a little on the tricky side to decide which ones will help you with your goals.  There are a lot of supplements out there to help you build muscle, although some may not be ideal for your goals. 

The first thing to keep in mind, is the fact that you don’t always need muscle building supplements to build muscle, although they may help you speed up the process.  These types of supplements can help you increase muscular development, providing you work out.  They can aid you in both muscle growth and the recovery of your muscles.  Among the many products available, the most popular are protein, creatine, and multi-vitamins.

Protein is a preferred supplement among bodybuilders and those who exercise.  It contains many amino acids which help you to build muscle.  No matter what type of diet you are or on or supplement you select, you should always pick one that contains a lot of protein.  You can get protein in pill form, powder, or even bars.  When you select your protein supplement, you should also make sure that the supplement contains whey, soy, and eggs.  Whey protein is the ideal supplement, as it contains everything you need to start building muscle.

Creatine is another beneficial supplement, as it will help you increase your muscle mass and improve the recovery time for your muscles.  Creatine also helps you to increase your muscle pumps as well, allowing you to do more repetitions with more weight.  Normally, you will need to go through a loading period of creatine, which is usually a week.  Once you have loaded it, you should use in cycles, a few weeks using it and a few weeks off.  To get the most from creatine, you should always follow the instructions the manufacturer has provided on the label.

Micro-vitamins are another great supplement, as they work great for those who aren’t getting enough minerals and vitamins with their normal diet.  Although you may have the best of intentions, a busy or hectic schedule can make it very hard to get a healthy meal.  If you use vitamin supplements in your diet, you can get the vitamins and minerals your body needs.  If you are looking to build muscle, you should always take the proper supplements, and use protein bars and shakes if you aren’t able to eat a healthy meal.

Building muscle is something we would all like to do.  Even though it requires a lot of exercise and commitment on your behalf, you should also have the necessary supplements as well.  If you use the right supplements, you’ll notice the muscle growth in a matter of weeks.  Supplements will help you to build muscle, by speeding up the process.

There are a lot of brands and manufacturers to choose from, including Weider and MuscleTech.  You can find these supplements locally or online, giving you plenty of great deals to take advantage of.  If you exercise and are looking to add more muscle mass to your body, you should give muscle building supplements a try.  They work extremely well, they taste great, and they will greatly assist you in your quest to build muscle and live a healthier life.

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Muscle Building Nutrition - A complete guide to bodybuilding supplements and eating to gain lean muscle

Wednesday, December 15, 2010

Weird Ways to Run Faster Without Pain (Hint: it doesn't involve running more - just the opposite)

By Heather Ebright - Certified Pilates Instructor and Avid Runner

Developing an adequate strength base is essential to meeting the demands of any sport, especially running.

Some runners are hesitant to strength train, believing --incorrectly-- that strength training will harm their running performance.  On the contrary, proper strength training has been scientifically proven to improve performance in runners and any athlete who repeatedly engages in knee bending.

Researchers discovered that runners who will suffer injury move differently than those who don’t become injured, and that most injuries are related to poor running mechanics. Recent studies show that injured runners have poor alignment of the foot, knee and hip, as opposed to healthy runners, who are able to keep their joints in a neutral position.

While you may think your leg muscles are to blame for altered mechanics and poor running performance, it’s really the core muscle groups that are responsible for proper joint alignment. Unfortunately, although they are essential to healthy running, core muscles don’t get trained when you run. In fact, it’s just the opposite: the limited range of motion involved in running tends to weaken all the core muscles surrounding your legs and hips.  Running just involves back-and-forth motion in one dimension, not really any lateral side-to-side movement, so the core muscles that work to stabilize your trunk get weaker literally with each mile...

If you look at other competitive sports such as basketball, football, baseball, soccer, and pretty much any other sport you can think of, you see that athletes perform sport specific exercises in the off season to get stronger, increase their power, improve core strength, and cure common sports injuries. Strength training allows athletes to perform at a higher level.

So, let’s repeat so we can really drill this in: core muscles don’t get trained when you run, but they are essential to healthy running.

The healthy and successful runner needs to understand that pain-free, fast running is as much about the strength of your core as it is about your legs.

What I’ve seen over and over again is runners who like to just run.  Strengthening is seen to be a distraction or annoyance and not an essential part of running.  This is especially the case for recreational runners who often are trying to ‘squeeze in’ a run before or after work.  Or, many runners are motivated to run to keep weight under control and think that strengthening leads to bulking up.

What you must realize is that strengthening your core muscles does not translate into getting ‘bigger’ or regaining weight.  Simply, it’s a critical part of running that is about upgrading the muscles among runners that inevitably get long and weak -- the muscles you rarely use in running -- into strong muscles that can stabilize your pelvis and allow explosive power from your limbs.

In short, a strong core is as important as getting comfortable sneakers -- it is a TOOL of healthy, pain-free running.  You have to think of strengthening as an integral prerequisite of running, not as something that’s tangential or as a bonus when you have extra time. In fact, your schedule needs to allocate specific times during the week for a set number of must-do strengthening exercises. If not, you’re inevitably going to get injured (almost all runners do) and lose even more time by having to completely stop running. 

Runners often think that running more is the only way to increase their performance.  It turns out the best way for runners to improve performance and prevent injury is to increase strength and the stabilization that results from a strong core.

To learn more about establishing a baseline of strength to cure and prevent injuries and start running even faster, check out my book, Pilates 4 Runners.  The first part will provide you with specific tests you can do to identify your weaknesses and secret, proven strengthening techniques to run faster (and pain-free!).

 

Tuesday, December 14, 2010

Your Fast Track to Fat Loss

I've got EXCITING news! We just teamed up with superstar trainer from The Biggest Loser, Kim Lyons, to offer you personal one-on-one coaching, motivation, and daily accountability from her team of experts!

And the best part - it's absolutely FREE for 10 days! <== click here to choose your trainer

The SECRET to fast, long-term results is having a plan that is custom-tailored to YOU... and someone who is always available to answer all your questions, keep you motivated, and hold you accountable... someone who truly cares about you and is 100% committed to your success.

That’s the difference between those who work closely with Kim's team of trainers and all those who continually struggle with their weight. Sound familiar?

Well, right now, you now have an opportunity to work personally with your very own certified trainer who will make sure you lose all the fat you want - and keep it off for good - absolutely FREE of charge for 10 days!

Trust me, this personal support and accountability makes all the difference in the world!

It’s all done online, so it doesn't matter where you live, how busy you are, if you’re beginner or advanced, or what kind of shape you’re in.

Whether you have a health club membership, home gym, or absolutely no equipment at all - your online personal trainer will provide you with an extremely effective program that’s perfect for you.

But don’t delay - Kim's trainers can only work with so many people. Click here to select your trainer and start losing fat right away!

Yours in fitness,

Arthur M.

P.S. Need inspiration? Click here to see some truly AMAZING success stories <== YOU too can achieve results like these!

Monday, December 13, 2010

7 Secrets To Better Workouts

by Sean Barker, CPT
====================

1. Start your engines

As your old high school gym teacher might have led you to believe, stretching before weight training is not the best way to warm-up. Recent reports show that static stretching before exercise can reduce muscle strength. Stretching relaxes your muscles, so why would you want to relax your muscles when you need to lift explosively during weight training? The proper warm-up for weight training should involve 5-10 minutes of Dynamic mobility movements. These drills help improve active range of motion and activate the nervous system. Exercise like bodyweight squats, pushups and lunges help to fire up the nervous system, increase blood flow and fluid to the surrounding joints in preparation for intense lifting. In addition, a couple acclimation sets of the first exercise in your workout will get you prepared to train with your maximal weights.

2. Train What You Don't See

One of the most common complaints you hear from long time lifters is a chronic shoulder problem. This is mainly due to imbalances in their exercise selection where they perform more pressing exercises like bench presses than pulling exercise like bent over rows. You should be doing equal exercise volume in the horizontal push and pulls as well as the vertical push and pulls such as shoulder presses and chin-up variations. This will ensure proper balance for the muscles you don't see in your back to prevent tight upper back muscles, which contribute to most shoulder problems. Including some old school traditional pushups in place of bench presses also allow your scapula muscles in your upper back to move freely enhancing shoulder health unlike any lying bench press movements. Pushups are referred to as a "close-chain" exercise because during these movements, your hands or feet are in a constant, fixed position (usually on the ground) during the exercise.

3. The New Cardio

High intensity interval training has been proven to be nine times more effective than steady-state cardio for burning fat. You don't have to do cardio in the traditional form of what most people think. People were burning fat long before treadmills and stationary bikes with old-fashioned manual labor. You need to be doing high intensity exercise that revs up your metabolism each and every workout. You could run, sprint, swim, lift weights, do supersets with weights. Remember you don't really burn much fat when you are actually exercising, except for a small amount of fatty acids that are in your bloodstream. It's the calories your body burns during the other 23 hours of the day that count. With exercise and a clean diet you will put your body in a caloric deficit, which is still the ONLY proven way to melt off that unwanted fat.

4. Times Up

Standing around chatting about the news of the week for 5 minutes in between sets is not the most effective way to get a great workout. Keeping track and shortening your rest periods between exercises is an awesome away to burn calories and increase your conditioning. There is a BIG difference in "keeping track" of your time in your head and actually using your watch. Most people don't realize how short a 60 second rest period is once they start watching the clock. Increasing training density by shortening or eliminating some rest periods in between sets is a great way to get a lot of workout volume done in a short amount of time. Keep your headphones on to avoid unwelcome distractions and keep your eye on your watch!

5. Be Cool

You started your workout off right with a dynamic warm-up, now its time to call it a day with a proper cool down. This is when you should be doing some old school Static stretching, which basically consists of stretching a muscle as far as your flexibility will allow and then holding that position for 10-15 seconds. Static stretching is of value primarily for preventing or correcting excessive muscle tension and establishing proper muscle length at the joints, both of which will improve movement efficiency. This type of stretching is best performed post-workout or several hours after the exercise session. Always easy into a stretch while gradually increasing the range of motion as your flexibility improves.

6. Spice it Up

Most training research shows that your body begins to adapt to a training program after 6 weeks. More specifically, you adapt to the rep range before everything else. Like the saying goes, "variety is the spice of life". The same holds true for weight training. Ten reps might sound like a nice even number to aim for during each sets but that doesn't mean it's the most effective. For strength gains stick to the 1-3 rep range. For muscle growth work in the 4-6 rep range. For fat loss keep reps higher in the 10-12 rep range. Vary your workouts to prevent your body to adapting to the same training stress.

7. Failing To Plan

"If you fail to plan, you plan to fail". This rings true with a proper workout program as well. All of these workout secrets should be part of a long-term training plan. Certified personal trainers spend years learning proper methods for kinetics and exercise design. So why does everyone think they can just slap together a bunch of exercises and think it's going to get them the results they are after? Plan your workouts based on your goals. Are you looking to lose fat, build muscle or get stronger. It's better to focus on one in each training phase. The most common method most gym rats might use wither they know it or not is Linear periodization. This is when the reps are decreased and the loads are increased over a period of time.

Recent training research has shown that a method of structuring your workouts called undulating periodization - has proven to be more effective in inducing maximum muscle gains when compared to traditional linear periodization models. Rotating from heavy (4-6 reps), to medium (8-10 reps) to light (12-15 reps) all in the same week will ensure you make steady progress and prevent that dreaded training plateau.

For more workout tips for busy dads check out: http://dadfitness.rxsportz.com

Sunday, December 12, 2010

Secret Reason Why Running is the Worst Training for Runners

By Heather Ebright - Certified Pilates Instructor and Avid Runner

I know what you’re thinking-- I’m a runner, so the only training I need is more running.

This is the by far the most widely believed myth in the running community. Although it is true that a lot of training time needs to be dedicated to running, you must also take into consideration the viability and efficiency of your running. (Keep reading to find out how you can greatly improve your running efficiency and prevent and treat knee pain and injury!)

But strength training will make me bulky and slow, right?

Wrong again! The additional strength and power gained from additional muscle mass far outweighs the stress of carrying a few extra pounds.  The right strengthening techniques set you up for greater running success by ensuring the proper alignment as you land each step.  The right type of strength training will change the way your body moves as well as how it looks - you’ll see a leaner build without any bulking up. 

Running speed is a product of stride length and frequency. In other words, the length of your step times the number of steps your make equals your speed. (Who knew the math was so simple?) Stride length is a function of strength, power, and stability, and can only be increased by increasing those factors. (If you want to learn the best way to increase power and stability, while curing pain and injury, stay with me and I’ll share my secrets to improving running performance!)

So you’re telling me I need to do more leg lifts and IT Band stretches?

Nope! I’m going to let you in on a little known fact-- While strengthening and stretching the legs are beneficial to any athlete, the BEST way to increase stability and power is through core strength training.

That’s right-- you need to train your core muscles if you want to run faster, farther, and without the risk of pain or injury. The core muscles of the body function as “central command” during all movement, especially running. Your core controls stride frequency and the force production of the lower body (stride length), regulating your running efficiency. Core muscles are also integral to keeping your stride aligned to a neutral position, which is crucial to preventing and curing the three most common running injuries-- IT Band Syndrome, Patellofemoral Pain (commonly known as “Runners Knee”), and shin splints.  It’s worth noting that IT Band stretches, anti-inflammatory medications, and massages will only offer temporary relief.

So you’re saying that a weak core and improper alignment are to blame for my knee pain and my slow running times? So all I have to do is strengthen my core and straighten my stride? Then I’ll cure my running injuries and increase my speed and distance?

Now you’re catching on! It’s as simple as following my unique training program specifically designed to help identify your muscular imbalances and misalignment in your stride, AND help you target core muscle groups in your training sessions.

I’ve trained runners and athletes to increase their speed and running efficiency and build solid core strength to protect their joints from injury and pain.  I can teach you also these special techniques for less than the cost of a visit to the doctor or physical therapist. Check out my book, Pilates 4 Runners, to learn how YOU can improve your speed and cure pain and injury with a just a few simple clinically-proven exercises.

 

Saturday, December 11, 2010

Bad Trainers Will Hurt You!

Have you ever bought a muscle building product and gotten injured because you didn't know how to do the exercises in the program?

Have you ever felt confused when trying to follow a program you've found online and gotten discouraged that you weren't making any progress? 

Everybody’s reason for working out is different.  You might want confidence, you might want to lead a healthier, stronger life, you might want to get noticed and not always be the skinny kid in the room.  Whatever the reason, you seek advice online from a “qualified” trainer.

Be Warned!

Most internet gurus and trainers will injure you. They demonstrate and teach bad form in their videos and probably have never really lifted heavy weights.

If you don't practice good form and you’ve never really been under the bar, how can teach it to others!

Jim Smith, a strength coach in the industry just developed a new muscle building program called Accelerated Muscular Development (AMD). AMD provides a step-by-step guide for a complete muscle building system.  The system shows you how to:

- incorporate a dynamic warm-up prior to your workout
- activate muscles and improve mobility
- rehab injuries
- improve your movement
- BUILD SOLID MUSCLE AND GET STRONGER

ALL WITH PROPER FORM AND IN 3 SHORT WORKOUTS A WEEK!

When Jim sent me his new muscle building system, I realized it was very unique.  He is passionate about teaching people the right way to train that he not only does he provide step-by-step visual exercise pics in the program but he also created a Youtube site dedicated to correct form for all of the exercises in the program.   

Most muscle building products show you a bunch of exercises and give you a 12 week program – AND THAT'S IT! They don't show you how to CREATE YOUR OWN STRENGTH ROUTINES, so you can learn and educate yourself on how to add muscle and get stronger according to your needs.

Thanks,

Arthur M.

PS: Get ready for this innovative new product - http://bit.ly/ej17o4

Friday, December 10, 2010

What Your Doctor Didn’t Tell You About Your IT Band Syndrome

By Heather Ebright - Certified Pilates Instructor and Avid Runner

Are you an athlete recently diagnosed with IT Band Syndrome? Or are you experiencing knee pain possibly related to IT Band Syndrome?  Maybe you're in marathon training mode and ramping up miles according to your training schedule -- and starting to feel a weird niggly knee pain that runs along the outside of your knee to your hips.  Maybe you're already feeling the pain and praying it doesn't develop into anything more so you can continue with your marathon training.

If so, there are important facts about IT Band syndrome that your doctor or therapist probably didn't tell you about.

If your knee injury pain is lateral (on the outside edge of your knee for those of you who didn’t go to med school), then you are likely suffering from one of the most common knee complaints - iliotibial band syndrome, or ITBS. Iliotibial band syndrome is primarily known as a running injury, but it is also responsible for about 1 in every 25 injuries in athletes engaged in other forms of vigorous training or sports that involve repeated bending of the knee.

Despite what you may already know about ITBS and IT Band pain, you may be surprised to learn that researchers have proven that the 3 most common running injuries, which include IT Band Syndrome, Patella Pain, and Stress Fractures (or shin splints in its milder form), are all caused by a common inability to maintain stability during running.

Studies show that injured runners are unable to maintain proper straight up-and-down leg alignment while running, as opposed to healthy runners who maintain this alignment in every step. This lack of alignment causes increased burden on the joint and causes injury and pain.

Traditionally, treatment of ITBS has focused on IT Band stretches and rest. Stretching and rest play somewhat of a role in treatment - don’t run when you’re acutely inflamed and in pain.  Resting and stretching is acceptable for a short period of time - but these are NOT the solution to recovery and running pain-free.  Simply stretching and resting will never be enough and, in fact, may worsen the problem by just making you weaker while you’re resting and out of play. 

The most effective treatment to integrate into your healing regimen is strengthening so you can achieve the alignment that’s so critical to land each step properly and run pain-free.  You need to strengthen so that your hips and legs are strong enough to counter the incredible force involved in each step of running.  Consider that during an average one-mile run, your foot strikes the ground 1,000 times.  Further, the force of impact on the foot is 3 to 4 times your weight! 

It’s not surprising that when you’re landing during those 1,000 times, it’s very difficult for your legs to land with proper alignment.  With each step, you need to be strong enough to resist that force and remain aligned.  

For a sound long-term recovery, you must include core strength training.

Why do runners need core strength to run?

Core muscle strength is essential to running with good form to prevent and cure IT Band Syndrome.  Core muscle groups are responsible for proper joint alignment but unfortunately aren’t engaged when you run. In fact, it’s just the opposite: running’s limited range of motion tends to weaken all the core muscles surrounding your legs and hips.  Running’s over-emphasis on the one dimension of back-and-forth motion repeatedly occurs with no lateral side-to-side movement, so core muscles that work to stabilize your trunk get weaker literally with each step.  Compound that with the incredible force of each landing step.  It’s no surprise that your legs (mere limbs attached to an unstable trunk) become misaligned and start causing that IT band searing pain.

Consider this: during an average one-mile run, your foot strikes the ground 1,000 times.  So if you're training for a marathon, during one "peak" training run of 20-miles, your foot strikes the ground 20,000 times. And the the force of impact on the foot is 3 to 4 times your weight! So during one peak training run, your foot is striking the ground 20,000 times with the force of 3-4 times your body weight.  Your marathon training probably includes 3 of these peak 20-mile runs, so the numbers just continue to pile up.  For each 'landing', your core muscles have to be strong enough to land foot on the ground in a strong, aligned way -- or you're bound to feel the IT band knee pain that plagues so many of us.  Or maybe for you, it's in your hips or hamstrings.  Often pain in these muscles result because they're recruited to try and stabilize what your primary core muscles should be doing (and failing to do) instead.

Remember - it's actually not about leg muscle strength.  Your race training more than adequately covers that.  There's no doubt that you're overly repeating the front-and-back motion of running while the rest of your surrounding muscles which laterally stabilize -- and are SO important to safely landing each step -- continue to get weaker and atrophy.  This pattern is no surprise because by definition, running is a forward-and-back motion.  That's why injuries like the IT Band syndrome plague runners in a predictable way.  The only way to attack and stop the pain is to strengthen the core muscles that have to get back to the job of laterally stabilizing your trunk and legs for each foot landing of your runs.  It's as simple as that.  The core strengthening exercises in my program are simple as that too.  

To learn more about how you can improve core strength, run faster, and prevent and cure your IT Band Syndrome, check out my book, Pilates 4 Runners. In it, you’ll learn more about special, proven techniques to relieve knee pain and improve your performance, no matter what type of sport you enjoy.

Thursday, December 09, 2010

Nutritional Supplements

For many years, people have been talking about and taking nutritional supplements.  What started out as natural herbs, has now grown into a trend that people use on a daily basis.  These days, you can find supplements more sophisticated than ever, available in many different forms such as liquid, capsules, pills, and teas.  There are some that are still home grown, although they aren’t as popular as those that are commercially supplied.

In general, nutritional supplements are taken to help with diets that are missing vital nutrients and minerals.  They come in many different forms as stated above, and provide one or more of vital sources such as vitamins, minerals, herbs, and amino acids.  Although they aren’t intended to replace meals, nutritional supplements can be taken to enhance your diet.

There are many reasons why you should take nutritional supplements.  One reason, is the environment.  With the environment rapidly changing, there is more toxin in the air, in the water we drink, and the foods we eat.  With our bodies having to work twice as hard to eliminate these toxins, it is always wise to take supplements and help our bodies to get rid of the harmful toxins.

Stress is also a factor on your body.  Stress can put your body at risk for many different things, such as a lower resistance for diseases.  Therefore, if you take supplements, you can get your immune system built back up and help your body function a lot better.  There are many different nutritional supplements you can take, such as glyconutrients, that will help you combat stress.

One of the main reasons to take nutritional supplements is due to poor eating habits.  Those who have busy lifestyles, sometimes don’t eat as healthy as they should.  Often times, it can be very hard to take the necessary time to eat a healthy meal.  Whenever we can’t get a healthy meal, we can always look towards supplements.  They will enhance our diets and give us the nutrients that our bodies need for energy, health, and many other purposes.

Those of us that are athletic or exercise, will need more nourishment for the body.  As you work out or play sports your body will need more nutrition.  Some good examples of supplements include protein, vitamins, and minerals.  You can find them in many different foods, or use vitamins and nutritional supplements that contain them.

If you are looking to lose weight, nutritional supplements may come in handy.  Anytime you decide to diet, you eat much less and may end up missing on foods that contain essential vitamins and minerals.  If you take some nutritional supplements on the other hand, your body won’t miss any of the important vitamins and minerals it needs.  To make things even better, you can also get supplements that will help you lose weight as well, along with giving your body everything it needs to function and carry out your normal everyday routine.

No matter how you look at it, nutritional supplements are great for many things.  You find them in your local GNC or nutrition store, or online. There are many different supplements to choose from, giving you everything you need to get the right nutrients and vitamins.  If you’ve been looking for a way to get the nutrients, vitamins, and minerals your body needs - look no further than nutritional supplements.  They are available at a great price - with many excellent manufactures offering you plenty of innovative products.

Wednesday, December 08, 2010

Best Way to Stop Runners Knee Pain

By Heather Ebright - Certified Pilates Instructor and Avid Runner

Do you feel pain in your knee during or after your run or workout?  Does the pain get worse when you walk down stairs or hills?

If so, you might have a case of Patellofemoral Pain Syndrome, commonly known as Runners Knee.  As the name suggests, Runners Knee is one of the most common injuries that runners experience, although it can affect any athlete that engages in repetitive knee bending, such as climbers, hikers, and cyclists. If you do any activity that requires bending of the knee, you might be at risk for developing Runners Knee or a more serious knee injury.  If you're in marathon training mode and ramping up miles according to your training schedule, you should be especially on guard for niggly knee pain.  Maybe you're already feeling some pain and praying it doesn't develop into anything more so you can continue with your marathon training.

For many years runner's knee was considered to be a direct result of softening of the cartilage of the kneecap, but current research proves that poor running mechanics are the real cause of Runners Knee.

When healthy, injury-free runners are in neutral alignment, the leg absorbs shock with every step. However, poor alignment results for MANY runners because the repeated back-and-forth, limited range of motion involved in running not surprisingly weakens all the core muscles surrounding your legs and hips.  Without the lateral side-to-side movement that would naturally strengthen your core, your trunk loses its natural stabilizer muscles and your core wears away little by little.  Weak core leads to unstable pelvis which inevitably leads to misalignment of your legs.  The alignment then causes imbalanced wear and tear on the knee joint, resulting in pain, injury, and possibly the end of your running career!

You might think that strengthening and stretching the legs would be the right approach to relieving knee pain. However the very TOP way to cure Runners Knee is to train the core muscle groups of the pelvis. The goal is to maintain good form during running, reduce loads to your joints, and eliminate any further breakdown of your tissue.

Other forms of therapy such as IT Band stretches and massage might also be helpful in relieving symptoms, but improving core strength and achieving proper alignment is the most effective and only sustainable way to relieve Runners Knee for good!

I’ve developed a unique training program for runners and any athlete who suffers from knee pain, a discrete set of proven core exercises that have been shown to accurately identify your muscle imbalances, prevent and cure pain, and -- then improve performance in runners.  Because of what is definitionally involved in running, ALL runners, regardless of performance and training level, are highly susceptible to repetitive motion and impact injuries.  ALL runners need to strengthen to be able to enjoy running.

Many runners with knee pain simply don’t prepare for the worst-case scenario when it comes to possible injury. By the time you’ve realized that you’re injured and in need of a new training routine, your performance has already suffered greatly and you’re in a lot of unnecessary pain. Don’t wait until you must stop running completely before seeking help! 

If you're in the process of training for a marathon, it's so important to accept and embrace a strengthening regimen as part of your training schedule.  Consider this: during an average one-mile run, your foot strikes the ground 1,000 times.  So during one "peak" training run of 20-miles, your foot strikes the ground 20,000 times. And the the force of impact on the foot is 3 to 4 times your weight! So during one peak training run, your foot is striking the ground 20,000 times with the force of 3-4 times your body weight.  Your marathon training probably includes 3 of these peak 20-mile runs, so the numbers just continue to pile up.  For each 'landing', your core muscles have to be strong enough to land foot on the ground in a strong, aligned way -- or you're bound to feel the knee, hip, or hamstring pain that plague so many of us. 

Remember - it's actually not about leg muscle strength.  Your training more than adequately covers that.  In fact, it's just the opposite: you're most likely overly repeating the front-and-back motion of running while the rest of your surrounding muscles which laterally stabilize -- and are SO important to safely landing each step -- just continue to atrophy.  This pattern is no surprise because by definition, running is a forward-and-back motion.  That's why the injuries that plague runners are common and predictable.

If you’re already injured and struggling with Runners Knee, take action and get to the root cause of your injury.  Don’t waste time and money dabbling on superficially alleviating the pain.  Instead, know that your injury can be cured by targeting the specific muscle deficiencies causing it -- and can be done so very quickly!

To find out about special strengthening techniques designed to get you running without pain and even faster, check out my book at http://bit.ly/ePHN1Q. In it, you’ll find out how you can cure your Runners Knee and become a stronger, faster runner with just a few simple exercises involving no equipment or down-time -- just some honest work in strengthening yourself.

Tuesday, December 07, 2010

3 Myths About IT Band Syndrome

By Heather Ebright - Certified Pilates Instructor and Avid Runner

If you’re a runner or athlete with lateral knee pain, you might want to stop listening to the myths about IT Band Syndrome and start learning about the real reasons why you’re in pain and how to cure it once and for all!

Myth #1:

IT Band Syndrome is caused by inflammation (tendonitis) of the Iliotibial Band (ITB).

False! Recent studies have shown that the IT Band itself is not to blame for lateral knee pain, but rather a highly innervated pad of adipose (fatty) tissue that rests under the ITB, just above the knee joint. (We’ll talk about the best way to prevent inflammation and pain in this tissue later in this article..)

Myth #2

IT Band Syndrome is the result of a tight ITB that rubs over lateral epichondyle of the femur (for those of you who skipped med school, that’s the knobby part on the end of your thigh bone), and the only way to cure it is to rest and stretch out the tight tendon or get expensive massages.

False again! You can rest and then stretch out your IT Band like pizza dough all you want, but you’ll only get temporary relief. In fact, resting is only going to result in your muscles further weakening and stretching already weak muscles isn’t going to address your structural weaknesses that are the root cause.  (Keep reading to learn the secret to curing IT band syndrome for good!)

Myth #3

I don’t need strength training, I’m a runner. I just need to run more often if I want to improve my performance and prevent and cure my IT band.

Wrong! This is probably the most harmful of all of the ITBS myths. Recent scientific studies have shown that ITBS is actually the result of poor running mechanics, NOT a lack of leg strength or flexibility. The truth about IT Band Syndrome is that strong core muscles, specifically those of the hips, will allow you to achieve proper running alignment and cure your IT Band Syndrome, as well as improve your running performance. (Time to start working those glutes!)

In fact, your IT band syndrome is what results from repeatedly doing a very limited range of motion over and over again, namely running!  Running weakens all the core muscles surrounding your legs and hips because it just involves one back-and-forth motion in a fixed dimension.  Without any lateral side-to-side movement, the core muscles that work to stabilize your trunk literally get weaker with each mile...  So your poor, overly taxed IT band bears the brunt of trying to do the stabilization that a combination of your core muscles should be doing instead.

If you want to learn the fastest, easiest way to improve core strength, attain a safer running alignment and bring your performance to a higher level, check out my book, Pilates 4 Runners.  In it you’ll find a unique training program utilizing easy-to-follow Pilates strengthening techniques.  They are designed to provide you with the stability and power you need to run faster and totally pain-free, without setting foot in a gym or buying expensive equipment you’ll never use. 

It’s your muscle imbalances that are causing your IT band syndrome.  Regaining those balances will help you cure it - no myths about it.

----------------------------

To learn more about how you can improve core strength, run faster, and prevent and cure your IT Band Syndrome, check out my book, Pilates 4 Runners. In it, you’ll learn more about special, proven techniques to relieve knee pain and improve your performance, no matter what type of sport you enjoy.

Monday, December 06, 2010

3 Problems with Fat Burning Workouts

While interval training is better than cardio, "generic" interval training is not as good as *they* make it out to be.

Seriously.

By *they*, I mean the brand new trainers and generic fitness magazines who don't really know what they are talking about.

In fact, the advice they'll give you can cause a LOT of problems with your interval training -- including the BIG 3 I'm about to share with you...

After all, you're probably already doing some form of interval training, but what kind of RESULTS are you getting?

Are you truly enjoying your workouts?

And when is the last time you did an interval training workout where you thought 'wow, that was really fun'?"

Trust me, you CAN have fun, fast, proven, and powerful interval training workouts. I'll show you how in a second, but first...

The 3 Problems With Interval Training

1) Intervals can stop working if you do the same workout over & over

Yes, you MUST switch up your interval training every 4-6 weeks.

If you continue to do the same interval workout, you're results will slow down.

So if you're doing intervals and you're stuck at a fat loss plateau, then it is time for a new interval workout.

2) Intervals can be dangerous if you don't know what you are doing

Jumping into an advanced interval program on the treadmill or with kettlebells is a bad idea. That's why you need to start safely.

However, most people don't realize that even beginners can do interval training if they get a professionally designed program.

Fortunately, there are beginner interval workouts in the new 31 Interval Training Workouts manual and holiday home fat burning workout package.

3) You don't know what else to do for intervals

Okay, great, now you know that you need to do a different interval program every 4 weeks, but what are you to do?

Well, the great news is that there are dozens and dozens of ways to do intervals. You can do the 30-60 method, Adrenaline intervals, Tabatas, and even aerobic intervals (perfect for runners who want fat loss).

(PLUS, you're about to discover the power of bodyweight cardio circuit training. A strange name, for sure, but a powerful way to burn fat at home WITHOUT equipment.)

There is absolutely no reason you should ever be bored of interval training or wondering what type of intervals you should do next.

BUT WAIT...One more problem: You don't have any fancy equipment

Most people think you need a treadmill or bike to do interval workouts, but that can't be further from the truth.

In the 31 Interval Training Workouts manual, you'll discover how to do intervals with kettlebells, hill sprints, and even bodyweight exercises (including a NEW bodyweight cardio 5x5 circuit).

In fact, I've spent the entire spring of 2010 in my Turbulence Training lab creating the Ultimate Interval Training Guide, featuring over 31 different interval workouts and replacements...

...including NO-equipment bodyweight cardio circuits, kettlebell intervals and "ladders", hill sprint workouts, and much, much more.

And then I followed that up with more time in the lab to create the "TT Bodyweight Cardio" program, without using any equipment!

I then combined those two programs along with an extra special workout for you to create the COMPLETE Holiday Fat Burning Workout package.

=> http://bit.ly/gRUwm0

(But hurry, this offer is only available until Thursday.)

With these workouts you'll have the exact prescription for fast fat loss from intervals. No more of that generic "get on the treadmill and then go fast and then go slow" advice you get from uneducated members at the gym or at work.

This is the real deal.

You'll soon be boosting your metabolism with proven, powerful interval training workouts from one of the first trainers to introduce fat loss intervals to the world.

I've been using and preaching intervals and bodyweight exercises for over 13 years now, and having trained thousand of clients - in person and online - I know exactly what works.

Fixing intervals to help you lose fat fast,

Craig Ballantyne, CSCS, MS
Men's Health Contributor

=> http://bit.ly/gRUwm0

PS - Get all of those new interval workouts here before they are gone on Thursday at midnight.

To discover the research-proven workouts that DO work for holiday fat loss while often not requiring any equipment at all, please read my article on "home fat loss training" here:

=> http://bit.ly/gRUwm0

(But hurry, this offer is only available until Thursday.)

3 Home Workout Mistakes

When it comes to burning fat over the holidays, many people make 3 big mistakes with their workouts:

Mistake #1) Too much cardio

Cardio is always the first form of exercise that people try when they want to lose belly fat. But the problems are that cardio workouts take TOO LONG and cardio is also ineffective for fat loss. Research shows their is a much better way to burn belly fat.

Mistake #2) Too many machines

Most people think you need a big, fancy gym full of expensive equipment if you want to burn fat. But that's not true at all. Instead, you can workout in the comfort of your own home - even with just your own bodyweight - and still have a powerful fat burning workout in just minutes.

Mistake #3) The workout are too long (so the workout gets skipped)

Because of the long cardio and the desire to use expensive machines, most people end up driving 15 minutes to the gym to do a 60-90 minute cardio workout that results in very little fat loss - if any. But while this schedule is "fine" in January when there is nothing else to do, it just doesn't work over the busy holidays.

To discover the research-proven workouts that DO work for holiday fat loss while often not requiring any equipment at all, please read the article here from fat burning expert, Craig Ballantyne:

=> http://bit.ly/gRUwm0

As you'll discover, the key to proven holiday fat burning are proven bodyweight and interval training workouts.

But even when it comes to interval training, there are still 3 more common mistakes.

1) Most people work too hard during the recovery period.

It's called a "recovery" period for a reason! So don't worry about "keeping your heart rate up". Interval training is NOT cardio. It is a totally different method of training. So give up the cardio mindset and get to love your recovery.

2) As a result of working too hard in the recovery portion, most people don't work hard enough during the work period.

However, it is that hard, intense work that causes the body to change. So make sure you are doing QUALITY training.

3) Most people never changing their interval training workouts.

You should be using a variety of work-to-rest interval durations AND a variety of training methods. Also, be sure to keep track of your results so you discover what works best for you.

Interval training and even bodyweight circuit training are the keys to burning holiday belly fat at home - especially when you don't have much time to workout (like over the busy holidays). And you need to do it right.

And that's why I've teamed up with fat burning expert and Men's Health magazine contributor, Craig Ballantyne, to bring you the COMPLETE Holiday Fat Burning System featuring over 31 interval training workouts, 3 powerful NO-equipment bodyweight circuit workouts, and an extra SPECIAL bonus workout just for my readers.

To learn more about interval training, bodyweight circuits, and how to lose fat over the holidays with this combination, please read this special report here:

=> http://bit.ly/gRUwm0

(But hurry, this offer is only available until Thursday.)