Friday, April 30, 2010

BackJoy

If you spend much of your day in front of a computer like I do, you’ve probably felt that nagging back or neck discomfort. Or maybe you’re like some people who feel so much pain, they can only endure sitting for short periods.

Either way, back discomfort keeps you from focusing on work – or even enjoying watching a movie from your couch or favorite chair. You work so hard to take care of your back, it’s hard to watch all your progress slip away sitting in a chair.

Just like there are shoe orthotics to correct your standing posture – and help tackle pain – there’s now a revolutionary orthotic for sitting. It’s called the “BackJoy”. Unlike a back cushion, BackJoy is an easy-to-use, firmly molded support that works on any type of chair (or soft couch!) to quickly align your sitting posture.

Imagine not having to think about how you’re sitting. This is what I love about the BackJoy… it tilts your back so you’re in perfect posture without any effort on your part!

If you think about what happens to your back when you sit down, you’ll realize how powerful this is. Sitting and leaning forward to work at your desk or computer results in a 150% increase in pressure on your discs over standing. This pressure compresses discs and can cause pain due to trapped nerves.

When you use the BackJoy, your pelvis gently tilts forward. This creates a neutral position for your spine and erases much of that unwanted pressure. Now your weight bearing bones – the ones that are supposed to be supporting your weight when you sit – take over and relieve pressure and strain from your spine’s muscles and ligaments. The end result is a perfectly aligned spine without muscle tension and stress.

The BackJoy can help with discomfort from many different conditions. Here are just a few:

•    Neck, hip, or back pain
•    Daily aches and pains
•    Injuries and surgeries
•    Osteoporosis
•    Sciatica
•    Pinched nerves
•    Slipped discs
•    Sore tailbone
•    S-I joint problems

It’s amazing what aligning your spine and correcting your posture can do for your overall health!

With BackJoy’s patented Orthotic Cradling System, you can enjoy these benefits:

•    Relief from aches and pains
•    Improved circulation and healing
•    Easier breathing
•    Increased energy
•    Greater flexibility and mobility
•    Improved focus and concentration
•    Reduced stress

Who does BackJoy work for? It works best for individuals weighing 118 to 285 pounds. With no straps or buckles, this small, lightweight device simply cradles the 4 to 5 inch space around the two sitting bones at the base of your pelvis. Regardless of size, BackJoy floats your spinal system in natural cushioning, protecting against compression while actively engaging your core.

See if you don’t agree that BackJoy improves your life. Stop the pain and discomfort that come with sitting and poor posture, no matter where you sit. Driving your car, sitting in front of your computer, or anywhere at home, BackJoy can bring lasting relief and promote healing.

To learn more, click on this link:  http://bit.ly/dowNHv

 

 

[Note: This posting is intended to make you aware of the availability of this product. It’s not a personal endorsement. I’m an affiliate for the provider of goods and services mentioned in this post and as such may be compensated if you make a purchase. As always please note the Compensated Affiliate Disclosure at the sidebar!]

7 Reasons Everyone with Back Pain Should Consider Inversion Therapy

By Steven Hefferon, CMT, PTA, CPRS

Let me start out by saying that I have had back pain and I have had sciatica. So I know the feeling. I know how frustrating it can be, and I know how it can suck the joy right out of your life.

Be careful not to do dumb things

Free Back Pain Relief Kit
Shortly after I graduated from high school, I owned a landscaping company. I worked hard because I wanted the good stuff out of life. I really pushed myself, sometimes taking on jobs I did not even know how to do. Once, for example, I was approached by an English client who wanted a stone wall built the way they do it in England, which is without cement (they're called drywalls). I said, "No problem." But because the wall was going to have to hold back dirt, I asked if I could put in a cement footer. The client agreed.

Well, on Day One I dug out the footer then went to the store and bought the cement. When I returned, I decided to put two 80-pound bags of cement on my shoulders to save time and trips up and down to the back yard.

I put the first bag on my shoulder, but when I bent down and twisted a little to pick up the second bag, I heard a pop. In an instant, I was flat on my back in pain. I spent the next weeks either in bed or lying on my back in front of the TV. About the middle of the second week, it hit me that in the early '80s a newfangled device came out called "moon boots"—also known as "gravity boots." My best friend had just gotten a pair for Christmas, so I borrowed them and had my dad install a bar in the basement that I could hang from (or invert myself). I began doing this for 5-10 minutes a day.

Soon, my back was feeling a lot better. I continued to use the boots on a regular basis, not only as part of my recovery but also as a way to experiment with different exercises and movements that might bring about a higher level of fitness.

What condition are you suffering from?

It is amazing how my life experiences have brought me to where I'm now writing about how I healed myself some 20-plus years ago. Back then, I did not know what I was doing when I stumbled upon something that just happened to work. Today, inversion therapy can no longer be called an alternative treatment because it has been the subject of a great deal of clinical study. Inversion therapy has been proven to help relieve many forms of back and neck pain including the following:

- Bulging Disc
- Herniated Disc
- Chronic Back Pain
- Lower Back Pain
- Neck Pain
- Pulled Back Muscles
- SI Joint Dysfunction
- Facet Joint Dysfunction
- Spondylolisthesis
- Sciatica

7 key benefits of inversion for the back pain sufferer

Inversion Therapy

While relieving your back pain is your primary reason for considering inversion therapy, there are a number of additional benefits many people experience with a regular program of inversion. Here are 7 good reasons to use inversion therapy:

- Maintains your height. Regularly inverting will help you avoid the "shrinkage" that naturally occurs as a result of gravity over a lifetime.

- Improves circulation. When you're inverted, your blood circulation is aided by gravity rather than having to work against it. In addition, with inversion, gravity helps the lymphatic system clear faster, easing the aches and pains of stiff muscles.

- Relieves stress. Everyone knows that a full-body stretch is rejuvenating! An inversion table provides the same feeling of relaxation as a yoga class—with a lot less effort. Many people find that they sleep better with regular inversion therapy.

- Heightens mental alertness. Any upside-down activity increases the supply of oxygen to the brain, which many experts believe helps maintain mental sharpness.

- Increases flexibility and range of motion. With inversion, your joints stay healthy and supple, meaning you can remain as active as you were in your younger years.

- Improves posture. The stretching that comes with reversing the force of gravity on your body helps you sit, stand, and move with more ease and grace.

- Realigns the spine after workouts. Running and other aerobic activities inevitably compress your spine—often unevenly. One-sided activities such as golf or tennis often pull the spine out of alignment. During inversion, minor misalignments often correct themselves naturally.

5 ultra-challenging activities you can do on an inversion table

If the 7 hidden benefits were not enough to make you want to consider using inversion, here are 5 exercises you can do at every session:

- Inverted Squats. In the full inverted position, you can use your glutes and hamstrings to pull yourself up; the motion would be simply trying to bend your legs at your knees. Because the inverted squat is very challenging and isolates the glutes and hamstrings, most back pain sufferers first need to strengthen their glutes and hamstrings.

- Inverted Crunch. In the full inverted position, place your hands on your chest and use your abs to lift your upper body about one-third of the way up.

- Inverted sit-up. In the full inverted position, extend your arms as if you were reaching for your feet and try to touch your feet; some experts say that one inverted sit-up is equivalent to 10 regular sit-ups.

- Increase the decompression. In the full inverted position, grab the table legs and pull down; this way you can increase and control the amount of decompression if you want or need more.

- Inverted Rotation. In the full inverted position, reach with the opposite hand to the table legs and pull yourself into rotation; you can then switch hands and do the same for the opposite side.

How to get started

Let's take a look at what a back pain sufferer will go through in a typical session. First, you do not need to go into full inversion to get the benefits. (Note: It will take time before you will be able to tolerate full inversion.) Here is a simple guide for beginners:

First 2 Weeks: Adjust the table to go to 20-30 degrees for 1 to 2 minutes, once or twice a day. Slowly increase your time until you become comfortable with the process and the position. The best way to tell if you're getting used to the inversion table is whether or not you can relax while you're using it.

Partial Inversion after 2 weeks: This is considered anything up to 60 degrees, which is parallel with the rear legs of the table. See if you can work your way up to 15 minutes, once or twice a day. There are two basic ways to invert:

- Static inversion: This is when you hold yourself at the desired angle and do not move from that position.

- Intermittent Inversion: This involves using a rocking motion, alternating 20 to 30 seconds in the inverted position and 20 to 30 seconds in the upright position. Some people believe that it is the pumping action that delivers the best results. You will have to experiment to see which way is most comfortable and works best for you.

Full Inversion after 2 weeks: This is when your body is completely upside down and hanging freely. Full inversion is the position you need to be in to do the 5 "ultra" exercises listed above. The amount of time you spend is up to you, but 5 to 15 minutes twice a day is recommended. The amount of time it takes for you to tolerate full inversion will depend on your ability to accommodate to the position; everyone is different so go slow.

One last safety tip

While inversion has been proven to be beneficial, it is best to start slow—that is, at a low angle for short amounts of time. Going straight into full inversion will make you sore. So please resist the temptation to go into full inversion day one.

One last success tip

Be patient and consistent with its use, the inversion table is a device that can be used for a lifetime to support optimal health. So make a habit of using it on a consistent basis, the research supports the use and your body will reap the benefits.

References:
1. Sheffield, F.: Adaptation of Tilt Table for Lumbar Traction. Arch Phys Med Rehabil 45: 469-472, 1964.

2. Nosse, L.: Inverted Spinal Traction. Arch Phys Med Rehabil 59: 367-370, Aug 78.

3. Gianakopoulos, G, et al: Inversion Devices: Their Role in Producing Lumbar Distraction. Arch Phys Med Rehabil 66: 100-102, Feb 85.

4. Ballantyne, Byron, et al: The Effects of Inversion Traction on Spinal Column Configuration, Heart Rate, Blood Pressure, and Perceived Discomfort. Jour of Orthopedic Sports Phys Ther. 254-260, Mar 86.

5. Kane, M, et al: Effects of Gravity-facilitated Traction on Intravertebral Dimensions of the Lumbar Spine. Jour of Orthopedic and Sports Phys Ther. 281-288, Mar 85.

6. Goldman, R, et al: The Effects of Oscillating Inversion on Systemic Blood Pressure, Pulse, Intraocular Pressure, and Central Retinal Arterial Pressure. The Physician and Sports Medicine. 13: 93-96, Mar 85.

7. Dimberg, L, et al: Effects of gravity-facilitated traction of the lumbar spine in persons with chronic low back pain at the workplace.

8. Nachemson, Alf, et al: Intravital Dynamic Pressure Measurements in Lumbar Discs. 1970.

If you enjoyed this article, and would like more information in alternative back pain treatments sign up for our Back Pain Advisory and you will join the nearly 1 million people that have received this life changing information. Please visit our new web site at
http://www.losethebackpain.com for more free informative articles, videos and open forums

[Note: I’m an affiliate for the provider of goods and services mentioned in this post and as such may be compensated if you make a purchase.]

The Benefits Of Walking For Seniors

Walking is one of the simplest exercises that you can do. Many don't think of walking as an exercise because they do it all the time. After all, they're just walking. However, walking can become your favorite fitness program. Walking is an easy exercise program to start, which makes it the perfect choice for seniors.

New reports say that to maintain a healthy level of fitness as we grow older, daily activity must include 60 minutes of physical activity. If you’ve been sedentary for a good number of years, this can be a frightening thought. Walking for one hour, even for someone who has been sedentary, doesn't seem as scary as other fitness programs might.

Many people have the misconception that unless you are sweating like crazy during a workout, you are not going to see any benefit from exercise. That couldn’t be farther from the truth.

There are many activities that you can perform at different fitness levels and get great results. Walking is one of those exercises.

For seniors, walking is an exercise that can grow with you as you increase your activity level. Your walking program may begin with a Sunday stroll in the park, but then your walking regimen will grow and have a purpose – to get fit.

Here are a few benefits of walking:

  • Improved cardiovascular endurance
  • Proper posture
  • Improved mood
  • Weight loss
  • Improved sleep
  • Increased muscle tone

Walking can be done most anywhere and at just about any time. You may want to begin in a mall with other early morning walkers. There may be a track at your local high school or university. You can go out in the rain or cold as long as you wear proper gear and walk flat paths for safety. Walking is a very versatile exercise program. Just keep your shoes with you so whether you're on vacation or a business trip you can go on your walk.

Start at a pace that you can maintain and still hold a conversation. This will be faster than a stroll but you won’t be race-walking either. Start with a half mile or a mile walk. As you walk faster you can walk farther as a way of continually challenge yourself.

As you get more fit and start to look for greater fitness challenges, move off the track or mall and onto walking paths that have hills. Walking up and down hills will not only improve your muscle strength, but your heart and lungs will get a good workout, too. If you live in a neighborhood that has nice sidewalks and streets, choose your path and take a walk. Call a friend to join you and enjoy your walk even more!

Walking is a great avenue toward better health for seniors. It is an activity that is easily customized. You can vary your terrain, vary your speed, and walk farther to challenge yourself and make your fitness program more effective.

You can get started walking for exercise today with just a pair of good shoes and comfortable clothing. Before you know it, you'll be feeling better and well on your way to a new, healthy lifestyle.

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Always check with your doctor before beginning any exercise program.

Fitness Over 40: Staying Fit at 40 Plus

Wednesday, April 28, 2010

How to Gain Muscle Mass on 3 Meals a Day

By Nick Nilsson

For those who work for a living, it can be extremely tough to get the 5 or 6 meals a day often recommended. I've got a plan that can help you get the calories you need on
limited time (and appetite!).

Three square meals a day...breakfast, lunch and dinner. Can a person achieve great muscle-building results with just three meals a day?

Absolutely...and I'll tell you how.

It's all about meal timing and quantity.

Before I get started, please note it IS very true that you're better off eating smaller, more frequent meals, both for muscle building and fat loss. I'm not going to argue with that.

The problem arises because many people simply CAN'T get more than 3 meals day.

Here's my solution...

1. Plan to train in the late afternoon/early evening, if you can. For our meal timing, this will be the best option.

2. Have a moderately large breakfast...eggs, oatmeal, broccoli...whatever else you normally eat. Breakfast is the second most important meal of the day (for our purposes here, at least) and it's not going to be your biggest.

3. Have a medium-sized lunch...at this point, you're looking to not overload your digestive system with food (you already did that with breakfast) because you'll be training fairly soon.

4. Do your workout and have your post-workout shake.

5. DINNER is going to be your biggest meal of the day. Because your body is primed to take full advantage of whatever you eat after training THIS is the time to load up. You should get at least half your days calories or more in this meal...overloading calories like this is extremely anabolic and your body will thrive on it.

6. Next day, repeat.

That's the plan! It's nothing complicated, of course, but I've been using this type of eating and training schedule for a long time and it's been extremely effective for me.

If you can squeeze in a few small snacks during the day, go for it! But if you don't have time for 5 or 6 meals a day, don't stress about it. Your body can cope and you can definitely still make great progress!

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://fitness-ebooks.rxsportz.com

Tuesday, April 27, 2010

Seniors Stay Fit By Adding More Activity To Their Day

Life is busy. Older adults are working harder and sometimes longer hours. It can be hard to fit a formal exercise session into your daily routine. But, you can fit more physical activity into your day with a few helpful hints.

When you are tired at the end of a busy day, the last thing you're thinking about is a regular workout. You know that you need to exercise daily but you are having trouble finding a way to fit exercise into your day.

For many people, exercise is something that they grow to love as the results of their labors become apparent. If you struggle finding time for a workout, or even are not fond of formal fitness programs, adding more activity into your day can be the boost your body needs.

So, what’s the big deal about doing all this exercise as we age? The big deal is this - exercise will give you energy, and that's something we all need whether we are 20, 30, 40, 50, 60, 70, 80, 90, or 100!

Exercise improves your overall health. Exercise keeps you at a healthy weight, strengthens your muscles, and lowers your risk of disease. You are improving your lifestyle and quality of life when you add physical activity to your day.

How can you add physical activity to your day, little by little, to build a strong foundation for a healthy life? Here are a few suggestions.

  1. Perform housework on purpose – Cleaning is rarely anyone’s favorite thing to do, but if you make purposeful moves as you clean and do chores around the house, you will get more benefits than just a clean house. For example, as you sweep, tighten your abdominal muscles and turn from the waist. When you pull weeds, use a squat position. As you rise to a standing position, tighten your butt muscles and leg muscles.
  2. Walk after meals – Whether home or at work, when you finish your meal and still have ten or fifteen minutes to spend, take a walk outside. That fresh air and sunny vitamin D will help strengthen your lungs, muscles, and bones Your heart will start pumping and your brain will get some much needed oxygen. You'll feel better and before you know it you'll look better, too!
  3. Take your bike for short errands – The next time you have a quick errand that's nearby, hop on your bike. Ride over to the convenience store to pick up the Sunday newspaper. Leave the car in the driveway whenever possible and run those errands on your trusty bicycle.
  4. Take the stairs – Instead of crowding in the elevator, take the stairs at work, doctor’s offices and at the mall. This little technique is surprisingly effective. Over a years time, you'll be surprised how many steps you take up and down stairs if you avoid elevators.
  5. Plan active vacations – When you decide to take that getaway, do so at a destination where there are lots of indoor and outdoor activities to do. Active vacations will keep you moving, which will keep you full of energy during your vacation, and improve your health at the same time.

Once you start moving around more in your daily life, you will improve your overall health. With improved health and strength, you will soon be anxious to do even more... maybe even start a routine fitness program!

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Always check with your doctor before beginning any exercise program.

Fitness Over 40: Staying Fit at 40 Plus

Monday, April 26, 2010

Has this fitness expert gone crazy?

Well, I think one of my favorite fitness trainers, Craig Ballantyne, may have gone crazy over the weekend.

Check this out...it's the most OUTRAGEOUS fitness offer ever...

Men's Health and Women's Health fitness expert, Craig Ballantyne, is offering you a chance to "practically steal" his world-famous Turbulence Training fat loss program for only $1.

For 21-days you'll get to try the Turbulence Training workouts and all you pay is $1 during that time. Heck, that's less than the cost of a soda!

This program usually costs $39.95, but you can start a 21-day trial for only $1. If you like it, you'll be billed the remaining  $38.95 investment at the end of your 21-day trial period.

And nothing will be held back. You'll get access to the entire Turbulence Training for Fat Loss system, including a free 3-month membership into the Turbulence Training Inner Circle where you can ask Craig any question you want about your fat loss workouts and nutrition program.

You have nothing to lose. If you don't like the program, you can ask for your money back. So there is no risk to you.

So for the next 3 days, you can get started on the world's most popular home-gym fat burning workout program that you can do with minimal equipment for just pennies.

Say goodbye to long, slow, boring cardio workouts that don't burn anything but your time away. Plus, you'll get Dr. Chris Mohr's Nutrition for Fat Loss Guidelines, and all of the bonus workouts that come in the Turbulence Training for Fat Loss package.

If you are sick and tired of doing all that cardio and getting NO results, then change your workout today and grab the Turbulence Training system for only $1.

Your results are also guaranteed by the Turbulence Training 100% money back promise. If you aren't fully satisfied with your results from the program, just let Craig know before the end of the 21-day trial and you won't be billed again.

You have nothing to lose but your body fat and your belly. Get started with Turbulence Training immediately here:

=> http://bit.ly/cjWUaQ

 

 

[Note: I’m an affiliate for the provider of goods and services mentioned in this post and as such may be compensated if you make a purchase.]

Sunday, April 25, 2010

Water Activities For Older Adults To Stay Fit

When you were a kid, you probably spent most of your time in the water during the summer months. It was just good fun to swim and you didn't even realize you were getting exercise! In your older years, returning to the water activities of your youth is both healthy and enjoyable.

What is it about being in the water? It just feels good to be suspended, weightless. The pressures of gravity on your body are gone.

Activities that you do in the water are non-jarring, low impact. If you suffer from joint issues such as arthritis, swimming and aquatic exercises are a perfect fit for your exercise program. You move almost effortlessly when you exercise in the water, without the pain in your joints that exercise can cause outside the pool. And, even though the exercise seems effortless, when you emerge, you can feel that you have had a good work out.

Water activities are perfect for older adults for many reasons. It promotes social interaction. Spending time in a pool, swimming and exercising, is a great way to meet new people with your same interests. Sharing those interests can give you a new zest for life and fitness.

Water activities improve cardiovascular functioning. Aerobic activity improves the heart's condition by lowering blood pressure, lowering weight and increasing metabolism. The same benefits you get from running or floor exercises can be found with water aerobics, but in a low impact, non-jarring, joint friendly way.

Your body can reap the same benefits of strength training while you're exercising in water. Plastic or Styrofoam dumbbells are specifically designed for aquatic exercises. They are quite light on land, but get them in the water, and you'll feel the difference right away. Pushing and pulling these Styrofoam dumbbells through the water requires the same effort as working out with regular dumbbells on land. The difference is that you're not stressing your joints when you're in the water.

Strength training, whether in the water or on land, improves muscle strength. Improve your muscle strength and you will improve your balance, flexibility and mobility. As we age, these three things become more and more important.

Even if you don't have an exercise routine planned in the water, simply swimming is a water activity that is great for older adults. Your core muscles, which are your lower back and abdominal muscles, are strengthened right along with your shoulder and upper back muscles. Your cardiovascular fitness improves also as you are able to swim longer and longer sessions.

Any form of exercise improves not only the body, but also the mind. With physical activity, the brain releases endorphins, those “feel good” substances that help to improve mood and overall outlook. With increased oxygen to the brain, your mind is also sharper with more clarity of thought.

Are you a senior looking for fun exercise that is also low-impact? Do you remember how much you enjoyed swimming as a kid? Then, check out your local swimming pool and start a fitness program that will improve your overall health and have fun at the same time.

 

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Always check with your doctor before beginning any exercise program.

Fitness Over 40: Staying Fit at 40 Plus

Thursday, April 22, 2010

Exercise Ideas For Seniors With Limited Mobility

As a senior, you may have to deal with a condition that leaves you dependent on others for your daily mobility. If you are disabled in some way, you can still achieve optimum health through physical activity.

It is a fact that seniors who are sedentary are more likely to suffer from the diseases and conditions that come with aging than those who are more active. The same goes for injuries. Those who are physically active are more likely to recover after an injury than those who are not active.

There are many challenges that come with being a senior with mobility issues. It is easy to succumb to depression and simply give up. This doesn’t have to be your fate. Here are some helpful ideas to get a good exercise program working for you.

Start by talking with your doctor about exercises that are within your reach. Ask your doctor to recommend services that help seniors to live more active lives, especially if you are walking only with assistance or even in a wheelchair. Your local senior center may have fitness programs available.

1. Strength training. Upper body strength will be needed to move yourself around if you are walking with a cane or even confined to a wheelchair. Using light weights and higher repetitions, will build up the muscles in your arms and back. If your metabolism needs a little boost, and most do as we age, weight training will rev that up, too.

2. Resistance bands. Resistance bands are helpful because they come in different sizes and strengths. You can loop them around a doorknob or a chair and perform upper body exercises. Using dumbbells doesn't appeal to some seniors as they may not have strength in their hands to hold onto them.

3. Workout with a buddy. Having someone to work out with is both motivating and safer. Another person can help you with the exercises and help you challenge yourself to reach new goals. There are exercises that are actually meant to do with another person – using the other person as a resistance, sort of pushing, pulling, and stretching through the exercises.

4. Pool workout. People who are dependent on a wheelchair especially find working out in the water very exhilarating. It is like being weightless. You get the benefits of working out without the jarring that is common with some exercises. Pool workouts build and tone all muscle groups, especially your core.

5. Yoga. Yoga is a relaxing activity that teaches breathing techniques as well as a way to stretch your muscles. It helps to strengthen the mind-body connection which improves your balance, as well.

Even if you are dependent on a walker or a wheelchair, that doesn’t mean you can’t enjoy the benefits of a good fitness program. Use these exercise ideas to help you find the resources you need to get active today.

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Always check with your doctor before beginning any exercise program.

Fitness Over 40: Staying Fit at 40 Plus

Monday, April 19, 2010

5 Benefits Of Strength Training For Seniors

We need to be strong as we age. But why? We don’t want or need to look like a body builder. We don’t have to look muscle-bound to reap the benefits of a strong body.

The body loses muscle mass as we age. It is a fact of life that can be changed if you know what to do. You can stop muscle loss by participating in strength training exercises.

Strength training is about helping your muscles to grow without necessarily bulking up. Continually challenging your body helps strengthen and stretch your muscles. The difference between body builders and the average person who wants a lean body is the amount of weight that you are lifting.

Older adults can lift more weight than they think. It just takes time and practice to train your body. So, what can strength training do for you as you grow older?

1. Increased flexibility – Have your joints felt a little stiff lately? Strength training lengthens muscles as it builds them. You’ll find that you can reach farther without cramping or getting a spasm in your back.

2. Improved balance – Many seniors suffer bad fractures and other injuries from falls. Strength training increases balance in the body as you perform a variety of exercises. You won’t be so unsteady on your feet, or as you sit and stand up. You’ll feel more confident doing simple tasks like carrying a bag of groceries from your car to the house or more complicated efforts like riding a bike.

3. Increased bone density – Women struggle with the loss of bone density once they reach a certain age. In menopause, we begin to lose bone mass. Strength training can help to slow and sometimes stop bone loss from occurring. Your bones will be stronger, which will help to resist fractures and breaks if you do happen to fall. The characteristic back hump of osteoporosis won’t likely be your fate.

4. Weight loss – Muscle burns fat, even at rest. By adding a strength training component to build muscle, you will burn calories and maintain a healthy weight, and even lose weight if you need to.

5. Reduced joint pain – Are you suffering from aches and pains in the joints? Strength training can minimize pain as your bones become denser and your muscles grow. You may even notice that arthritis pain has lessened.

One thing that seniors value most is independence. Strength training can build a more fit, balanced, and confident body. The ability to continue living on your own and taking care of yourself is what a good fitness program is all about!

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Always check with your doctor before beginning any exercise program.

Fitness Over 40: Staying Fit at 40 Plus

Sunday, April 18, 2010

How To Build Muscle

By: Jimmy Smith, CSCS,
http://ineedmuscle.rxsportz.com

How to build muscle? Is the question that I am often asked about. While most people want the magic pill, what they really need are a few simple tweaks to their training programs that I am about to outline.

1) There are two things that people can do immediately to build muscle

A) People can focus on both full body training and body part splits. We've knocked training "arms" for too long but the only thing that will make us grow is training a muscle with a big amount of volume. At that same time, we can also use an upper body day to get stronger. It is the best of both worlds B) People can sleep more. It sounds simple but going to bed by 10:30 and not getting up before 6 am will go a long way in helping us build muscle.

2) Train your legs more. Leg training is so essential for growing muscle everywhere. By training your legs hard you raise the anabolic signals in your body that tell you to grow. Nothing stimulates more muscle heavy squats or deadlifts. They raise your natural muscle building hormones, which cause you to grow

3) Use the correct sets and reps. To build muscle we need to realize that, we have to perform enough volume so we breakdown muscle then build new muscle. So that being said I usually advise sets and reps like 4 sets of 8 reps or 6 sets of 4 reps. Remember, low reps can make us grow to simple because our body adapts to whatever we do for awhile so we need to change it up.

4) Use this secret trick. First, if everyone isn't doing pull-ups or squats then they need to do it right now. My best piece of advice is to tell everyone to do a back off set per exercise. For example, if you are training on the bench press and doing 4 sets of 8 reps then do a 5th set of 20-25 reps. This will push more blood into the muscle which will force more grow.

Building muscle is all about the quality of your workouts. Most people get caught up in the typical 3 sets of 10 reps dogma. While that will work for a certain period of time, it won't work forever. In my opinion, the best way to design your training for growth is to use 4-6 week spurts of volume phases where you train with sets of 3-4 and reps of 8-15. For the next 4-6 weeks, you should go with more sets of 4-6 and lower reps of 5-8. Both of these methods will lay you to have both muscle and strength gains.

Jimmy Smith,CSCS

Author, Muscle Bible

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

Jimmy Smith,CSCS, is the author of the Muscle Bible and is a training advisor for Men's Fitness and Maximum Fitness magazines.His Muscle Bible program has helped thousands of people gain muscle. His muscle building course guarantees that you will add 10 pounds of  lean muscle onto your frame without drugs, expensive supplements or by spending all day in the gym  or your money back plus some. His muscle building secrets can be found at http://ineedmuscle.rxsportz.com

Friday, April 16, 2010

The Importance Of Stretching Exercises For Seniors

No matter what type of workout you plan on doing, it’s important to get your body ready for the exercise. This is called stretching. Many people downplay it, but it is a major part of getting the most out of physical activity.

If you’ve been sedentary or not as active as you once were, the first time you try to play tag or run around the yard with your grandkids it will become quite apparent that your body is not as young as it once was. You also may notice that you need a heating pad for your back and a cold compress for your head when you go to bed.

Older adults are more prone to injury. Muscles become less flexible, joints are a bit stiffer and reflexes aren’t as sharp as they once were. The best way to keep from getting injured is to warm your body up as much as possible before you start your workout.

Fundamentals of Stretching

Don’t stretch when your muscles are cold. This can lead to torn muscles and ligaments. Think of your muscles like a piece of salt water taffy. When it is warmed, it is able to be stretched and pulled in many different directions. When it is cold, it is more likely to crack when you try to twist or pull it.

The Warm Up

Perform a five or ten minute warm up exercise such as knee ups with arms raised. Your heart rate starts to rise and your entire body should feel warm. You don’t need to break a sweat during a warm-up but you should be glistening. Now, you are ready to stretch.

The Warmed Up Stretch

Stretch all muscle groups. Start with your smaller muscles like your arms, shoulders, neck, even your feet. Then, move on to larger muscles like your thighs, back, hamstrings and waist. Spend a good five or ten minutes stretching your muscles, touching your toes, bending slowly side to side, until you start to feel more limber. Once your muscles have been stretched nicely, you are ready to begin your exercise of choice.

The Cool Down

Wow, what a great workout! But, that’s not all. The cool down is just as important as the warm up. Think of your body and your heart as a moving car. It starts up slowly, but then gains speed the longer you exercise. If you stop when at full speed, it’s like pulling up the emergency brake. Abrupt stops are not good for your body.

Take five or ten minutes and perform easy exercises at a much slower rate. Breathe slowly. You will feel your heart rate start to slow.

The Cooled Down Stretch

Now, you're ready for the stretch. Your muscles have worked hard and need to return to a relaxed state while you are still warm. If you have performed strength training exercises, stretching can help keep muscles from cramping later on.

This simple “warm up - stretch - exercise - cool down - stretch” routine helps your body return to a resting state afterwards. This will help keep your body in good working order throughout your exercise, and beyond!

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

Always check with your doctor before beginning any exercise program.
Fitness Over 40: Staying Fit at 40 Plus

Tuesday, April 13, 2010

Want to get to Vince Del Monte's wedding?

LOL... I'm not kidding around.  Vince Del Monte is running the coolest contest I've heard of in a long time...

All the information is explained by his fiancé, Flavia, and him, in a short video on his website:

http://bit.ly/cGLJ7T

Flavia comes from a family of 16 sibling (all from the same parents) and Vince is Italian so he has a pretty big family too.  I guess all of his family and friends want to "look hot" for their wedding so Flavia and Vince created a DVD and a program that they will use to get ready for their wedding and that YOU can use to get super sexy and ripped for summertime.

This is not even the best part...

1. They are going to be having quite the feast - a feast that many people in the world never get to experience so they are donating 50% of the profits to the Canadian Food Bank! 

2. They are having a 8-week transformation contest, that ends June 13 and they are inviting the top transformation student, plus their guest to their wedding!

All the details are in this short and entertaining video:

http://bit.ly/cGLJ7T

This was way too cool not to mention to you, especially if you're a Vince Del Monte fan!  Here is your chance to party, celebrate and get your picture with him on his wedding day with his beautiful wife-to-be, Flavia.

3. In terms of the program... Vince told me that it's includes weight training, cardio and nutrition guidelines for men and women and for any experience level.

Vince is using it to fill into his suit and get six-pack abs.  Flavia is using it to get her arms defined and her stomach completely flat and firm.  You can count on the info being his best - I don't think Vince would use a non effective program for the biggest day of his life!

Check it out... the price is affordable for everyone because he wants to raise a lot of money for the Food Bank and give a lot of people the chance to enter the contest.

Good luck.

Arthur M.

P.S. You only have 9-weeks from now so HURRY!  He set up a 62% off discount until Friday April 16th at midnight.

Here is the link again:

http://bit.ly/cGLJ7T

Fitness Safety For Seniors

What is it that firefighters are always telling young kids? Remember, safety first. No matter what you do as far as physical activity, it is important to be safe. Here are a few fitness safety tips to make sure you are getting the most out of your workouts without risking injury.

Why is it that we want to go reach our goals in a week when it took a year, or a lifetime, to get out of shape? If you’ve been living a sedentary lifestyle for a while, starting an exercise program too fast can spell disaster. You may get injured and decide you don’t want to get fit anymore. Your health would suffer as a result.

1. Research the physical activity first. Find out what you need and what is required of you for the exercise so you know what to expect. Let’s say that you wanted to try rock climbing. Well, you can climb as a senior, that’s not the problem. It does require a lot of upper body strength. If you have a problem with your joints or your neck or a weak upper body, you are going to have more than a few challenges. You will need some expert advice on how to proceed.

2. Wear the appropriate gear. Your performance in any activity is greatly enhanced when you come prepared. Bicycling is easier when you have a seat that is comfortable. Some people like to use bicycle clips on their pedals to keep their feet from slipping. If you bike at night, wearing a reflective jacket and/or reflectors on your bike can help cars to see you. A helmet is mandatory in most instances.

3. Drink lots of water. Staying hydrated makes all the difference especially when you exercise in hot weather. You are losing electrolytes and water through your sweat. It is important to replenish them to keep from cramping and to help increase your endurance. Many older people haven't learned the importance of drinking a lot of water during exercise. The common practice of carrying water around at all times is a new phenomenon. Water not only replenishes your muscles and tissue, it replenishes your brain and keeps you alert.

4. Know your body. If you begin to get dizzy performing an exercise or feel any pain whatsoever, take a break. It could be that you are winded or going at it too hard. There’s no shame in slowing down. You want to be able to get up and exercise again the next day. The best judge of what you can and can’t handle is your own body.

5. Learn to perform your exercises properly. This is especially important with strength training. When you don’t know proper technique it can lead to injury. You may want to work with a physical trainer until you know the routine well and can do it without assistance.

The benefits of physical activity is a strong, healthy body. An injury caused by improper techniques or careless preparation will set you back and discourage you. Don't let this happen. Prepare yourself and enjoy your new fitness program.

Lastly, always check with your doctor before beginning any exercise program.

------------
Fitness Over 40: Staying Fit at 40 Plus

Monday, April 12, 2010

5 Weird Flat Abdominal Fitness Tips

By Craig Ballantyne, CSCS, MS
=>
http://bit.ly/cOfmp8

If you've been struggling to get flat, sexy abs and burn belly fat with traditional workouts, then you are going to love these 5 weird abdominal exercise and diet tips.

Over the last 13 years as a trainer and athlete, I've been studying every expert and research study I can find about the best way to get flat abs.

Today, you'll discover 5 weird tips you might not know when it comes to getting a flat stomach and firm abs.

#1 - The best interval training work-to-rest ratio for losing belly fat might be 1-to-1.5.

In an Australian study, researchers found that doing intervals for 8 seconds followed by 12 seconds of rest resulted in significantly more belly fat burning than long slow cardio.

Now I know that 8 seconds on and 12 seconds off sounds a little annoying (just try doing that on a machine), but the good news is that these researchers found that going for 24 seconds followed by a 36 second rest works just as well for boosting fat burning hormones.

#2 - Dr. Chris Mohr's #1 weird diet tip is...

I just finished up a fat loss nutrition interview with Dr. Mohr and he told me that his simple, yet slightly weird #1 diet tip for fat loss is...

"Get almost all of your carbohydrates from fruits and vegetables."

I really liked that tip because I've been telling people this for years, and it's part of the Fat Loss Foundation you'll discover in my Simple Nutrition manual & DVD.

#3 - You need to be able to do a Plank exercise for 2 minutes.

Dr. Stuart McGill, the world's leading expert on low back health, says in his book that a person with fit abs should be able to do a plank exercise for 2 minutes straight.

If you can't do the plank for 2 minutes, then you need to lose belly fat and you need to get an abdominal workout DVD program that works your abs properly.

Here are the best abdominal exercises DVDs you can get:

=> http://bit.ly/cOfmp8

#4 - New research shows that supersets training burns more calories than traditional straight set resistance training.

And that's exactly what you'll get in every short, burst exercise workout.

The short, burst superset programs save you time (getting you done in half the time of a traditional resistance workout) while helping you burn more fat.

#5 - To see your abs, a man will need to be close to 10% fat and a woman will need to be at about 16% fat.

Of course, the more muscle you have, the easier it will be too see your abs, so you'll still be able to see a 4-pack on muscular guys when they have 12-13% fat.

But the bottom line is that you need to use the Simple Nutrition plan combined with the short, burst exercise workouts to burn belly fat to see your sexy abs.

BONUS Tip - A great way to work your abs harder than normal planks is the Stability Ball Plank.

Research reported in Men's Health magazine reported this exercise to be 30% harder on your abs than a regular plank.

And last Friday I used an interesting technique with this exercise that caused my abs to be sore for days. But that's another story for another weird abdominal exercise article - coming soon! Remember, for the best flat abdominal exercises and belly fat burning circuits, you need the TT for Abs Home Exercise DVDs & Simple utrition plan from this website:

=> http://bit.ly/cOfmp8

Saturday, April 10, 2010

5 Exercise Myths - The Truth Every Senior Should Know

First there was Nessie The Loch Ness Monster, then Sasquatch... now, it’s exercise myths.

If you are an older adult, it is important for you to know that those negative stories about starting an exercise program are not quite true.

Why does getting older have to mean that you are relegated to a rocking chair? No one wants to be put out to pasture unless they are a cow. Since you are not, getting older doesn’t have to rob you of your independence or your carefree lifestyle.

Seniors can improve the quality of their lives with physical activity. Fitness is important to all of us no matter what our age. You can almost feel the hands of time turn back when you keep your body in the best shape possible.

The younger generation seems to be adopting a sedentary lifestyle now. They spend hours sitting in front of video games. As a roll model, you can set an example to the youth of today that getting and staying healthy is the best way to have the life that you want.

So, to get you moving and motivating others, we have to combat those myths about exercise and getting older.

1. “I am too old to start working out.” This is FALSE. You are never too old to perform some sort of physical activity to better your health. In the beginning, you may have a few restrictions depending on your present condition, but that doesn’t have to stop you.

2. “Aerobics are too rigorous and I could break a hip.” Many hip fractures in the elderly are due to falls not exercising. And, aerobics doesn’t have to be a high impact, jumping-jack session. Light to moderate aerobic activity keeps your body moving and improves conditioning so you can handle a more intense session at some time in the future.

3. “Exercise at my age can cause a heart attack.” Exercise can actually reduce your risk of heart disease, but it's definitely important to check with your doctor before beginning any exercise program. Stick to your doctor's recommendations and you are more likely to succeed.

4. “I weigh too much.” This is one of the best reasons to exercise. It is true that our metabolisms slow down as we age, but that can also be corrected with proper diet and strength training exercises. You can still lose weight and feel great. There are always exercises that you can if you're overweight until you feel comfortable doing more.

5. “I will hurt myself if I lift weights.” Strength training is the best way to increase your metabolism, strengthen you bones and build muscle. You can start with dumbbells weighing as little as 2 pounds each and do simple exercises that will result in toned muscles and strengthened bones.

What have you been told about exercise? If it is any of the above quotes, then you have fallen for the myth. If you want to get active, go ahead. Get fit for life!

------------
Fitness Over 40: Staying Fit at 40 Plus

Friday, April 09, 2010

Hell's Kitchen? NOPE! -Venuto's Kitchen...

I have a couple Free 'Burn The Fat Recipes' from Fat Loss Expert Tom Venuto to share with you...

Before we get to that, I have some exciting news!!

Tom Venuto asked me to officially invite you to the first ever "BURN THE FAT RECIPE CONTEST!" 

DETAILS HERE:
==> 
http://bit.ly/aMCytK

"Chef Venuto" has a great little Burn The Fat Video contest in the works that will be quick, easy, and Tasty to enter...

(wait till you see Tom in his Chef Hat on the next page) ;-)

http://bit.ly/aMCytK <-- (Tom in Chef Hat)

This contest is open to everyone and you don't have to be a current Burn The Fat Inner Circle member at all. 

There is NO PURCHASE NECESSARY and you can win some really awesome PRIZES (autographed books and even 6 Months of Burn the Fat Inner Circle Membership - a $57 value!).

Who knows what else we might throw in... 

The contest closes on April 14th so if you want to toss in you Chef Hat at a chance to win some sweet prizes then head on over to this page to see what Tom (aka "Chef Venuto") has cookin: 

http://bit.ly/aMCytK <-- (Click Here for details)

Hope you can come play!

-- Arthur M.

PS - Inner Circle Members have FULL access to the entire recipe library consisting of 35 mouth-watering (and fat burning) recipes created by "Chef Venuto' himself...

If you want it all then you can join today here:

http://bit.ly/bHKSN3

5 Things Seniors Should Know Before Beginning An Exercise Program

Physical activity is important – at every age. Getting started exercising doesn’t have to be difficult but it does require a little knowledge to do it right. Before you begin an exercise program, we need to cover a few things.

Growing older is not for wimps. The body goes through even more changes than when you experienced puberty. It can seem almost like an appliance whose warranty has just expired. Everything that can go wrong seems to start going wrong.

You are not a stove or dryer, but your body is a machine. To keep it running in tiptop shape for your entire life, it needs the right amount of maintenance and attention. When we were twenty, we could go without paying a lot of attention to the care of our body, but lack of exercise has a more profound effect on us when we reach fifty.

Don’t fret though. The human body responds well to good food and lots of movement. You can feel invigorated even after you get older, but with more wisdom about how to keep your body running smoothly.

So let's learn the five things to do before you begin an exercise program, especially if you have been living a sedentary life for some time.

1. Visit your doctor – This point can’t be stressed enough. As we age, our bodies change. We are prone to different problems and conditions. Checking with a doctor can ensure that you are in the best health possible to be starting an exercise routine. Your doctor will also be able to guide you with any special restrictions in diet and movement.

2. Know your limitations – No one likes to admit that there are things they can’t do but it will keep you from getting injured or worse. If you have joint problems, find exercises that work the muscles without putting undue stress on the knees, hips, shoulders, lower back, or elbows.

3. Start slowly – We can all learn something from the story of the tortoise and the hare. Slow and steady really does win the race – the race of being fit for life. You are more likely to stick with physical activity when you ease into it and find your own comfortable pace.

4. Investigate what activities you can do – If you have arthritis, signing up for a step aerobics class may not be the wisest thing. Based on your medical clearance and any limitations you currently have, choose an exercise that will give you the benefits without causing you further injury or distress.

5. Consider your nutrition – All the exercise in the world won’t help you if you are still eating those hamburgers and chocolate shakes you enjoyed in your younger years. Learn how to adjust your eating habits to make every move and every meal count.

Are you ready to get active? Great! Start slow, heed the advice of your doctor, and keep up the good work!

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

Fitness Over 40: Staying Fit at 40 Plus

Wednesday, April 07, 2010

Guide To Low Carb Sweeteners

There are some low carb sweeteners on the market, and then there are some other sugar substitutes that are not so low carb. In this guide we look at the most popular alternatives so that you can choose the one that will best suit you and your diet.

Sucralose

Marketed as Splenda in many countries, sucralose is an artificial sweetener produced by modifying sugar molecules. It has a sweetness of 600 times as much as sugar.

Sucralose is the low carb sweetener of choice for dieters because you can cook with it. Unlike many artificial sweeteners, it does not lose its sweetness at high temperatures. This means that combined with low carb flour substitutes, it can be used to bake low carb cookies, cakes and puddings.

If you buy the granulated version it contains bulking agents to contain the sweetness so that one teaspoon granulated Splenda has the same sweetness as one teaspoon granulated sugar. The bulking agents contain a small amount of carbohydrate and you will need to count these carbs in your daily total. It's about 0.5g carbohydrate per teaspoon, which is around one-tenth of the carbs in sugar.

Tablets for adding to hot drinks also contain some other ingredients. See packages for details. Liquid Splenda is pure sucralose plus water so it is carb-free.

Stevia

Stevia rebaudiana is a plant native to South America that has very sweet tasting leaves. It has been used as a sweetener in Japan for many years. It is marketed either as an extracted chemical called Rebaudioside-A (brand names include PureVia, Truvia) or simply as powdered plant leaf. In the USA the plant leaf is not approved as a food but only as a dietary supplement, so you will find it in health food stores.

It is zero calorie and zero carb, but some studies have suggested that it does produce an insulin response so may not be so suitable for diabetics. It also has a slightly different taste from regular sugar, with a little hint of licorice that can take some getting used to, although some people like it right away. Stevia is chosen by many low carb dieters who want a natural zero carb sweetener.

Aspartame

Aspartame is the artificial sweetener most often found in diet sodas. Marketed as Nutrasweet and Equal among other names, it is a powder produced by combining two amino acids or proteins. It breaks down at high temperatures and stops tasting sweet so it does not work for baking.

Sugar Alcohols

Sugar alcohols are neither sugars nor alcohols, but are a form of carbohydrate that is believed not to be absorbed by the body in the same way as other carbohydrates. They have names ending in -ol, e.g. maltitol, erythritol, xylitol, sorbitol.

There is debate about exactly what their effect is. In the absence of conclusive research, most low carb diets advise counting them as having half the carbs of sugar, i.e. 50g carbohydrate per 100g product, or 2.2g carbohydrate per teaspoon. This is still rather high so most people on a low carbohydrate diet avoid sugar alcohol low carb sweeteners and choose other sweeteners that have zero carbs.

Tuesday, April 06, 2010

Popular health myth exposed

This is an important message...

If you've ever struggled with your energy levels or your weight now or in the past, then this is for you.

It may not be your fault.

A study released just over a month ago found that a group of Vermont residents had high levels of dozens of toxic chemicals in their bodies. These chemicals included pesticides, mercury and DDT, which has been banned since the 1970's in the US. These toxins have been linked over the years to many different health issues such as memory loss, cancer, organ damage and fatigue.

What's most shocking about this study is that it was done in rural, "pristine" Vermont, not the middle of New York City or Los Angeles.

So what do you do to protect yourself and your family?

Bestselling author and health expert Kevin Gianni wants to make sure you know how to keep yourself safe and detoxify your body so you have the health, energy and the body you deserve.

The problem is most information about detox is dead wrong.  In fact, it can be harmful to your body.

In a "must listen" audio that I'll share with you in a moment, Kevin exposes the health myths about detox you don't want to miss. He also explains 3 simple techniques to clean up the sludge that may be festering in your own body so you can feel better than you have in years (plus lose weight while you're at it).

To listen to a free interview explaining why you need to get these nasty chemicals out of your body and how to do it safely follow the link below:

http://www.1shoppingcart.com/app/?Clk=3631954

This is a timely message, since there has never been more toxic load in our environment and our bodies.

The good news? 

If you listen to the audio and follow what Kevin suggests, you'll not only rid your body of these harmful chemicals, you'll also get more energy and lose extra body fat.

You have to check this out now...

http://www.1shoppingcart.com/app/?Clk=3631954

Enjoy this gift and be sure to listen close, it could contain just one bit of information that can totally change your life.

Arthur M.

P.S. Be sure to listen to this revealing interview now, I'm not sure how long it will be up...

http://www.1shoppingcart.com/app/?Clk=3631954

Monday, April 05, 2010

Do You Want a Firm Butt & Lean Legs?

Want to know the best exercises to firm up your butt? Want the best interval training programs to burn fat from your legs?

Good, because I've got them here for you today! All thanks to Women's Health magazine contributor, Craig Ballantyne (he's also designed workouts for Shape, Prevention, and Muscle n Fitness Hers).

Back in 2004 Craig created a program called "Booty for Life" for a personal client. And while that program was awesome, he spent an entire week last month improving the workouts AND adding a brand new 4-week fat burning, butt-firming phase to the program...

...and he renamed it, "Booty for Wife (& all the single ladies!)".

Why did he rename and redo the program?

Well, the original name was bit of a joke, and it was a little too close to "Body for Life", and Craig didn't want anyone (i.e. Bill Phillips) to get upset when his Booty program got really popular. So he made a simple little name change...now he just has to hope that Beyonce doesn't sue him!

But seriously, and more importantly, Craig updated the original program and added 3 new workouts & some booty-building exercises to the plan, including:

- Lateral lunges
- 1-leg bodyweight deadlifts
- dumbbell lunges
- kettlebell swings
- dumbbell deep step-ups
- 1-leg bodyweight bench squats

Those go with all of the other booty exercises in the program, including split squats, 1-leg hip extensions, regular step-ups, and reverse lunges.

And Craig subbed in more bodyweight exercises so you don't need to use dumbbells as much for the rest of the workouts. Some of the new exercises you'll get are:

- Stability Ball Cross-Body Mountain Climber (great for abs/obliques)
- Close-Grip 3/4 Rep Pushups (awesome for sculpting your triceps)
- Stability Ball Pike (for hard-core abs)

Plus, you'll get SIX different fat burning interval training programs, and interval training has been shown to reduce thigh fat in research studies.

Whew. There's a lot in there for you, and to celebrate the re-release of Booty for Wife, I've asked Craig to put together an amazing special offer just for you.

You'll get all of these for free...

1) The TT Booty for Wife (& all the single ladies) 12-Week Program
2) The TT Female Bodysculpting 4-Week Workout
3) 30-Days in the TT Member's Website & Forum
4) The TT for Hot Chicks 4-Week Workout
5) The TT Hard-Core 4-Week Workout

...when you get your half-price copy of the Turbulence Training for Fat Loss Program for only $19.95.

(That's $10 less than if you were to buy Booty for Wife on its own!)

So you could get Booty for Wife for $29.95 or you could get Booty for Wife plus Turbulence Training plus all of those other bonuses all for only $19.95.

I think that's an easy choice, don't you?

Click here to get this amazing special offer today:

=> http://soyman.turbulence.hop.clickbank.net/?page=booty

Plenty of time to sculpt that booty before you hit the beach on your next holiday.

Friday, April 02, 2010

3 Hormones you MUST Address for Fast fat Loss

It seems like most fat loss programs focus on one main thing: to burn fat, you have to expend more energy than you take in.

Such a focus makes sense of course, because if there is a universal truth to fat loss, that’s it.

This is what we call "energy balance." In order to lose fat, you have to create what we call "energy debt" or "energy deficit" – that is, eliminate the balance and instead be on the negative side of the balance scales.

Of course, that works very well for "beginning" fat. However, success doesn’t last forever.

As anyone who’s ever been on a diet and exercise program of any kind can tell you, at first it’s pretty smooth sailing. Eat less, do more, lose fat.

And then it stops! And as those same people can also tell you, it usually stops suddenly.

Of course, the first instinct people have is a very natural one…to simply do more of what was bringing them success in the first place.

So they eat even less and do even more.

And…have no results.

You see, what these people fail to realize (and what most fat loss programs fail to address) is...

After a certain point, simple energy deficit
no longer covers the tab.

It becomes more about what type of deficit.

Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more Calories through exercise.

Even then, things don’t always happen as quickly as you want.

Final Phase Fat Loss

You see, once you’ve hit a fat loss plateau or when you’re trying to lose the last few pounds (like I was when I was dieting for the beach house), fat loss becomes less about energy balance a more about hormones.

You see, some hormones, such as Leptin, actually control the majority of your general fat loss efforts and all of the factors thereof: appetite, satiety, "starvation mode." However, assuming you’re eating enough and trying to create an energy deficit through training, Leptin isn’t the issue.

In Final Phase Fat Loss though, you’re never on a severe diet, so you don’t have to worry about Leptin.

There are other hormones however, which are a bit more insidious in their effects on your physique. They don’t just determine IF you gain fat - they determine where you gain it, and whether you’re able to lose it from those areas.

Those "problem" areas on your body are there for a reason.

"Problem areas" are created by your hormonal environment, and it’s your hormones that force your body to have particular fat storage patterns.

In this article, we’re going to talk about the three most common types of regional fat storage, and the hormones that cause them.

Back Got Back: Low Body Fat Storage

Final Phase Fat Loss

One of the most common types of fat storage that we see in women is the "pear shape" - fairly thin on top but heavy on the bottom (and IN the bottom, if you know what I mean).

This is so common that we often refer to a "pear shape" as a body type. This is true to an extent, but this type of fat storage is also heavily dependent on the female sex hormone estrogen. This is one reason why you see this type of fat storage primarily in women.

High levels of estrogen are awesome for enjoying Grey’s Anatomy and makin’ babies, but terrible for fat loss - which is why women usually have more trouble losing fat than men.

However, anyone—male or female—with high estrogen levels will have trouble losing fat, especially from the lower body. In essence, the higher your estrogen levels, the greater the likelihood you’ll store fat in your lower body; mainly in the hips and thighs.

And yes, it IS possible for men to have high estrogen levels. Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the ignominy of man-boobs.

On the whole, estrogen related fat storage is a pain in the ass (get it!?) but it is not completely unmanageable. You see, you can offset this phenomenon with certain types of training.

No worries, ladies (and gents!), I’m here to help.

In addition to helping you lose fat stored in the lower body, these specifically designed workouts will also be great for fat loss in general. Essentially, they’re great for burning calories and for shedding lower body fat through estrogen management. Combine the two and the result is rapid fat loss, with a heavy concentration on lower body fat stores.

Muffin Tops: No Love for the Love Handles

Final Phase Fat Loss

Probably my least favorite incarnation of regional fat storage is love handles and lower back fat. This is, of course, because I personally suffer from such.

Even when I am in lean condition - I’m talking shredded pretty much everywhere else - I store some fat in my love handles and lower back. It used to take me an extra 3 weeks to get rid of it!

The reason I tend to store fat this way is because of how my body reacts to certain hormones, and because of the effect those hormones have on fat storage.

When I was a fat kid and ate lots and lots of goodies, I screwed by my endocrine system a wee bit. Nothing too serious, but a decade of eating rapidly digesting carbs followed by, well, followed by more rapidly digesting carbs, made my insulin spike and crash and spike and crash all over the place.

On top of making me fat in that immediacy, it also completely had a pretty negative effect on the way my body processes and handles insulin period.

The degree to which you are able to process and respond to glucose (sugar) in your body is called insulin sensitivity. The higher this is, the easier and more efficiently your body utilizes carbohydrates for energy, and the less like you are to store carbs as fat.

On the other hand, insulin resistance is the opposite; you don’t deal well with carbs. And anything other than a low carb diet pretty much means you’re gonna hang on to some fat.

And, to make matters worse, as I mentioned previously, there are regional effects. It’s been shown that people who store fat in the love handles are generally very insulin resistant - and therefore it can be reasoned that insulin resistance leads to love handles and lower back fat storage (which of course, means that insulin resistance makes it very hard to lose fat from that area as well).

I’m sure many of you out there who have been heavy before are experiencing much the same problems that I used to have.

The good news is that insulin resistance (and the resulting regional fatness) can be mitigated with certain types of training. For example, with careful planning and selection of exercises, you can start to whittle away at your love handles and lower back fat while you increase insulin sensitivity.

The better news is that I’ve figured out a specific series of training sessions that will do just that.

The One, the Only: Belly Fat

Final Phase Fat Loss

Without question, the most common type of regional fat storage is belly fat. If this isn’t you, it’s someone you know.

Abdominal fat storage obviously has a lot to do with your diet and overall body fat level; that should be obvious but it never hurts to touch on it.

Outside of that, it’s hormones baby, hormones.

The one we’re talking about here is cortisol. This hormone has been in the media a lot in the past few years, and I’ve talked about it a bit, so by now you know that cortisol is sometimes called a "stress" hormone.

That moniker is more appropriate than you know.

Basically, that means your body will produce cortisol (and encourage belly fat storage) under conditions of nearly any type of stress - both emotional and physical. So to combat cortisol, it’s not enough to just get more sleep or stop drunk dialing your ex-girlfriend (although that helps, I’ve heard).

Instead, it is of far greater effect to combat cortisol through resistance training.

Now, if you’re observant, you may have noticed what seems to be a contradiction.

As I said, cortisol is also produced through physical stress. In fact, training is actually one of the primary means through which your body will produce this sneaky little hormone.

Additionally, because cortisol has been linked to overtraining and has a catabolic (muscle wasting) effect, producing too much of it through training is certainly counterproductive.

It’s important to note, however, that long duration cardio and extended lifting sessions are what produces the most cortisol, and I always recommend against those.

Instead, short, intense training sessions using a particular type of training modality will help to counteract the effects of cortisol; both the muscle-wasting effect and the cortisol related belly fat storage.


Are you ready to fight these hormones?!

If so, click * HERE * to learn more and find out about using specific types of training to combat the nefarious three hormonal nemeses by producing hormones that offset the effects of estrogen, insulin, and cortisol.

So, what are you waiting for?

Cross the finish line, and get to the Final Phase!

I’ll see you on the other side,

Roman

FinalPhaseFatLoss