Monday, May 31, 2010

Stop Dieting and Start Living!

Most things that sound too good to be true are just that.

But sometimes, something comes along that might actually be too good to be true.

And that's kind of the way I reacted the first time I heard about Eat Stop Eat by Brad Pilon.

The first time I heard about it I thought there is just no way it could actually work, I wasn't even sure if Brad was being serious or not.

The concept was simple enough, a flexible form of intermittent fasting, but was that all it took to lose weight?

After hearing him out I was became more convinced and once I actually tried my first Eat Stop Eat style fast I became a true believer.

And that's when I realized that we've all made dieting and weight loss far too confusing and difficult, it really is simple if we let it be, and that's what Brads book does...it simplifies weight loss to an almost stupid level.

I can tell you right now that the book is about a flexible form of intermittent fasting where you take a certain degree of time 'off' between meals.

But the real genius of the book is the science behind fat loss and the freedom it gives you from the trap of 'dieting'.

Eat Stop Eat helps un-complicate the idea of weight loss and how to eat for weight loss, and maybe most importantly it provides a way to enjoy the process of losing weight.

I know that just thinking about trying to diet scares some people to the point that they can't even get started.

But what if it wasn't scary, what if it was actually something to look forward to (of course the weight loss itself is something to look forward to) but I'm also talking about the process.

Eat Stop Eat is unique in it's approach to weight loss, and most of the people I know who follow it actually really enjoy the process and don't consider it a diet at all but rather a lifestyle.

I can't really explain it as well as Brad does in the book, and now you can also listen to him explain it with the new audio book that he has just released.

Brad has offered to give you the audio book for free if you decide to pick up Eat Stop Eat within the next 72 hours...

Get your copy of Eat Stop Eat and the free audio book today: -> http://eatstopeat.rxsportz.com

I suggest you pick it up and take advantage of the free audio book giveaway (because hey, everyone likes free stuff).

The book is well researched, the audio book is a great bonus, and the best part is you can start using the techniques he teaches in the book immediate, as soon as your done reading/listening.

It's really that simple, and the weight loss results come fast, like within the first 24 hours fast!

Ask yourself this:

"Am I afraid of failing on yet another complicated and impossible diet"

"Is that what's stopping me from trying to lose weight?"

If you said "yes" then you're need a new approach to weight loss that is simple and removes all the complication of dieting, in short you're ready for Eat Stop Eat.

It has totally changed the way I look at food and weight loss and it'll do the same for you...no more second guessing yourself, it's time to change.

Get Eat Stop Eat now (while the audio book is free) and get your new body.

Click here to get started today: -> http://eatstopeat.rxsportz.com

Sincerely,

Arthur M.

P.S.

Don't wait till tomorrow, because tomorrow never comes, go to Eat Stop Eat and start losing weight today.

Click here to get started today: -> http://eatstopeat.rxsportz.com

 

 

[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. As always please note the Compensated Affiliate Disclosure at the sidebar!]

Friday, May 28, 2010

Eat It Raw and Eat It Whole

Yup, it’s our nutritional motto for weight loss and good health: “Eat it Raw and Eat it Whole!” Catchy, we know, but you might want a few more details. Here goes. Eat as many foods as you can in their whole natural state without cooking or processing them. For example, most fruits and vegetables can be eaten raw and whole. You’re probably thinking, “Raw potatoes aren’t a lot of fun.” Fair enough. But let’s look at potatoes. Peeling, boiling and mashing is how many people enjoy spuds. Yet by eliminating the peel you’re ditching many of the vitamins and minerals, not to mention the fiber. Next, boiling potatoes leaches out even more vitamins and minerals into the water (this is true for all produce). And when you mash them, you make it ever easier for your body to convert these carbohydrates to their simplest form—sugar.

A healthier option is to wash several small red potatoes, cut them into wedges with the skin left on and bake until chewy, NOT SOFT. This way you eat the skins, keep the nutrients in the vegetable instead of washing them down the drain, and you make your body work harder at digestion.

Why is digestive effort a good thing? It’s one of the secrets for increasing your metabolism and burning more calories without exercising. You see, most of us eat soft processed foods that convert quickly during digestion, but what if you chose foods that made your body work for its nourishment? For instance, do you think it’s easier to digest a slice of white bread or a stalk of celery? No question—the celery takes more work because of the cellulose plant fiber it contains (as do other types of produce and whole grains). If your body has to work hard that means it burns more calories as it breaks down food. Burning more calories from the food you eat gives your metabolism a boost. A faster metabolism means easier weight management. And just think … you didn’t even have to get off the couch.

To read more about proper nutrition, transforming your body and life get a copy of the Great Shape-Up Program today from America’s Healthiest Couple, Dan & Jennifer Polimino. Click here now to find out more information: Great Shape-Up Program

Thursday, May 27, 2010

Summer Football Training

Attention football coaches, trainers and athletes. Here is an email I received yesterday from Jason Ferruggia regarding his Renegade Strength & Conditioning For Football program which is only available until this Saturday at midnight EST.

##############################

Sent: Wednesday, May 26, 2010 1:32:50 PM GMT -06:00 US/Canada Central

Subject: Summer Football Training

Long before I kinda "went mainstream" and had the Hardgainer column every month in Men's Fitness and became known for my ability to help skinny guys get bigger and stronger there was a smaller, hardcore audience that knew me only as the guy who trained football players and combat athletes in a dungeon gym in New Jersey.

As much as I love getting guys bigger and stronger, when you throw in the element of speed, conditioning and overall improved athleticism I get REALLY excited. That's my true passion.

If I could only train one type of client it would undoubtedly be football players. Combat athletes would be a close second but football is and always has been my favorite sport. I've been a die hard New York Giant's fan since I was in diapers and I grew up idolizing Walter Payton. You always hear me talking about hill sprints and how they are one of the greatest things you can possibly do. Well, who do you think got me started on hill sprints in the first place? Sweetness, himself.

With football season just around the corner I've been getting a ton of email questions lately about training for the gridiron, as I do every year around this time. Since it's physically impossible for me to answer every single email I get and still have time to work, eat, train and sleep I have done the next best thing...

I buckled down recently and put together the ultimate 12-week summer training program for football. I covered every detail- functional size, strength, speed, power, conditioning, training for the 40, training for the 300 yard shuttle, and more.

==> http:www.RenegadeFootballStrength.com/

With the announcement yesterday that the 2014 Super Bowl is going to be held at Giants Stadium I decided it was the perfect time to put the finishing touches on this program and get it out to you guys.

This is a complete step-by-step blueprint for creating the ultimate bad-a$$ gridiron warrior.

I realize this is kinda last minute, but even if you don't have 12 weeks 'til camp starts you can start implementing this program immediately and start on the appropriate training week. I explain it all in the manual.

This is an absolute must have for coaches, trainers and athletes.

Some of you who don't play football or train football players may be wondering if this program is for you. Well, if you're interested in training like an athlete, building real, world functional size and strength along with explosive speed and power this summer, then yes, the program will work for you. It might be fun to do something different for a few months. Even if you choose to skip the running you could still do the strength workouts.

Oh, and one last thing...

Renegade Strength & Conditioning For Football is only available until this Saturday at midnight EST. After that I'm pulling it down 'til next spring.

Check it out: http://www.RenegadeFootballStrength.com/

Train hard,
Jason Ferruggia
Strength & Conditioning Specialist
Chief Training Adviser to Men's Fitness Magazine

######################################

 

Note: the link is my affiliate link and if you decide to participate I may receive compensation.

Body Transformation Secrets! (Audio)

I just listened to the Replay of this 'Body Transformation Secrets' tele-class Tom Venuto put on and it was GREAT!

I would listen to it right away if I was you and pass it around!

Here’s the link: Replay of Tom Venuto’s  'Body Transformation Secrets' tele-class

Wednesday, May 26, 2010

Exercise Doesn’t Have To Be Exercise

Ok you are dreading the thought of exercising yourself thin. When most people think about exercise, thoughts of treadmills, the “pick-up joint” health club and “sweating to the oldies” come to mind. In the 1980s Olivia Newton John sang “Let’s Get Physical,” but since then the majority of Americans have said, “Let’s not!” The problem is that exercise needs a makeover, a new image and a catchy slogan. Gardening has one—“Gardening: Everyone Is Digging It!” Maybe that’s why it’s America’s favorite active pastime, second only to watching TV.

But seriously, here’s the point: Exercise doesn’t have to be tedious, monotonous and painful to help you lose weight and be healthier. Just find an activity you like and start doing it. Gardening, by the way, is exercise. So is chopping wood, painting the house and yes, even computer work burns some calories. Remember all activity throughout the day counts toward total calories burned? That’s still true. Twenty minutes on the treadmill is not the only way to burn 200 calories. Twenty minutes of rearranging furniture in your house can do the same thing. 

Exactly how many calories you’ll burn depends on the activity you choose as well as how long and intensely you do it, but here are some examples of how many calories the average 150-pound man would burn for 30 minutes:

•Downhill skiing – 216
•Basketball – 288
•Dancing – 108
•Gardening – 167
•Computer work – 50
•Cooking – 90
•Biking – 288
•Horseback riding – 144
•Interior remodeling – 162

All of these activities can help you maintain a healthy weight and build a strong, lean body (although some will help more than others). If you aren’t sure what to do, try matching an activity to your personality. For example, if you’re a competitive person you might really enjoy a basketball or softball league. Our grandfather loved to grow things and spending countless hours tending to his garden kept him in good shape. As Grandpa once said, “Just figure out what floats your boat and stay with it!”

To read more about proper exercise, transforming your body and life get a copy of the Great Shape-Up Program today from America’s Healthiest Couple, Dan & Jennifer Polimino.

Tuesday, May 25, 2010

See you in Maui?

How would you like to get in the best shape of your life and get a paid-for vacation to Maui?  If that is of interest then you have to see what Tom Venuto has cooking over at 'Burn The Fat Inner Circle' People are extremely excited about the upcoming Burn the Fat body transformation challenge contest and this page reveals all of the details: 

Burn the Fat Body Transformation Challenge

For example, this was just posted on the inner circle discussion forums today:

###

"I just wanted to thank Tom for putting this competition together and collecting prizes that are HIGHLY motivating.

I've never been to Maui and I've never owned a bikini and I've never had a six pack belly. So at 39, after four babies, I am VERY EXCITED to have all three:

A trip to Maui in a new bikini on a great new lean, muscular body.

No more hiding the loose skin that has accumulated on my abs, no more loose shirts and no more muffin-top!!!

This upcoming competition and the support from the inner-circle will be the missing ingredients to my weight-loss/fat-loss regime.

I tend to swipe  food from the kids plates and am not a  morning person, but the thought of going to Maui and transforming this body before I turn 40 is going to get me up and out of bed and keep these lips guarded on what I eat!

I am just so ready to begin. I re-read BFFM, and plan to read every article in the library while a member of the inner-circle.

Time to sweat!"

- Lori

###

The excitement and anticipation in the Burn The Fat Inner Circle forums is like nothing I've ever seen before!

The contest information has now been posted here:

Burn the Fat Body Transformation Challenge

(see the Maui prize package on that page)

It's going to be a body-transforming and life-changing summer for a LOT of people. I hope you're one of them.

Train hard,

Monday, May 17, 2010

6 Upper Body Ab Exercises

By Craig Ballantyne, CSCS, MS
http://bit.ly/cWVqGz

The thought of having to do an additional 20-30 minutes of abdominal work after a regular workout can sometimes be enough for you to skip the ab training altogether. But, with these six upper body exercises, you'll gain all the benefits and more of a regular ab workout, without the extra time.

This 15-minute upper body workout will not only build your arms, your chest, and your back, but every one of these exercises is also going to work your abdominals.

So this workout will include as I mentioned 6 exercises, but they will be broken down into 3 supersets at 5 minutes each.

So, the first superset will pair chin-ups with spiderman pushups.

Now, just because these aren't specific abdominal exercises don't think your abs will walk away unscathed. I remember training a client before and a couple of days after doing the chinup exercise she commented how shocked she was that her abs were so sore.

With proper form, the chin-up exercise can very powerfully target your abs.

For proper form, begin in the dead hang position. Now, keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. You will noticeably feel this exercise working your lats and your biceps.

Perform enough repetitions that take you until one short of failure. For example, if you can do 15 repetitions, then only do 14 nd so on.

After the chin-up exercise, you will move into the spiderman pushup. In this exercise, you will get into a regular pushup position, and then as you come down bring your knee up to your elbow and back down. Alternate sides.

As previously noted, each superset pairing will be done in five minute intervals. Once finished with the first superset, move onto he next upper body combination of one-arm standing dumbbell shoulder press and heavy weighted dumbbell rows.

For the one-armed shoulder press exercise, place the DB at shoulder eight with your palm facing outward. Next, brace your abs and place your opposite hand on your side to ensure your obliques are working while pressing up with the DB. Do eight repetitions for one side, and then switch to the other side.

Immediately after completing your repetitions for the shoulder press, move to DB rows. This time you will choose a weight you can normally do 10 times, but now try to get 12 repetitions. However, be sure to use only good form.

By keeping your body and back in a straight position, you will end up working your abdominals very hard, especially as you get closer to failure and your obliques work against rotation. If you find that you need to take a 5-10 second rest after ten repetitions in order to use perfect form for the remaining two, then do that.

Again, you will do this superset for five minutes going back and forth between these two exercises.

To finish off the 15-minute workout, you'll do two arm exercises that simultaneously work your abdominals. The first exercise is the lying dumbbell triceps extension. Now, in order to get a good ab workout from this exercise, when you're at the bottom position, drop a little more and you stretch your abs. Then, bring the dumbbells back up overhead and repeat.

That little extra stretch at the bottom of the exercise will really work your abdominals to give you that six pack abs look, much like the stability ball rollout when you stretch out at the end of that exercise.

The final exercise is the one-armed standing dumbbell curl. For this exercise you want to begin in a braced position. Since you will be using a heavy weight, your abs will have to work very hard throughout this exercise. To get in proper position, if your right arm is working, then your left leg will be in front. You can do this exercise for 6-8 repetitions per side.

That's the 15-minute upper body workout that will work your abs just as hard if not harder than any ab crunching workout you could possibly do.

For DVD workouts using these exercises please visit:

=> http://bit.ly/cWVqGz

Monday, May 10, 2010

Exercise Ball Exercises For Hard Abs

Exercise ball exercises can be a great way to work on your abs. Instead of just doing crunches and situps, you can build core strength with a piece of gym equipment that is both cheap and fun to use.

As well as helping to flatten your stomach, working out with an exercise ball improves balance and works a lot of muscles in the back and legs that you might not normally be aware of. Pretty much everything has to work when you are balancing on one of these big plastic balls filled with air!

Here are some of the best exercise ball exercises for abs.

1. Circling On The Ball

This is a good warm up exercise or for those who are new to the ball. It will improve hip flexibility as well as stretching the abdominal muscles.

Sit on the ball with your back straight, feet flat on the floor and hands on the ball for balance. Roll your hips around in a circular motion, 10 times in one direction and then 10 times in the other. Make it harder by having your hands up behind your head.

2. Seated March

Still sitting on the ball as in the previous exercise ball exercises, raise your legs one after the other as if you were doing a fast march. Keep the abs tight throughout. Again, hands can be on the ball in the beginning, then behind your head as you become more confident.

3. Ab Roll

Kneel on the floor with the ball close up in front of you. Put your hands on the ball, keeping arms straight. Keeping a flat stomach, roll the ball forward without moving your knees, so you go down onto the ball as it rolls away. Do not bend at the hips or arch the back. Keep the body in a straight line from knees to shoulders, the whole thing tilting forward.

Stop when your elbows are on the ball and forearms make a straight line. Then, pushing the elbows into the ball, tighten the abs and glutes and roll the ball back to bring you back up to your starting position. Do 3-5 reps.

In the beginning it may be a good idea to have the ball not far from a wall for this exercise. That way, it cannot roll too far and drop you on the floor. Experiment with the right distance until you become confident enough to control the ball away from the wall.

4. Ab Crunch

This version of the classic abdominal crunch works the abs harder than the standard floor version. Here, the legs cannot do so much of the work.

Lie against the upper side of the ball with the lower back supported by the ball. The knees are bent and body is leaning against the ball at an angle of about 45 degrees to the floor. Cross the hands over the chest, tighten the abs and curl up without letting the ball roll. You can do 1-5 sets of 10 reps.

Of course, you should check with a doctor before starting any exercise program, especially if you have a medical history of back problems or other conditions that could be aggravated by exercise ball exercises.

Saturday, May 08, 2010

Swimming Exercises: A Workout That You Can Do In The Pool

Swimming exercises are an excellent way to get fit. Just swimming in the pool is great for all round fitness training. Kids love it, so encouraging an overweight child to swim can be great for their health. It is also good for pregnant women and the obese, because the water supports the excess weight. You should see your doctor of course before starting any fitness program, but the pool is a great place to work out for just about anybody.

In this article we will not look at swimming itself but at other swimming exercises that you can do in the pool. For these exercises, you should be standing in water up to shoulder level.

1. Swimming exercises for arms

To tone the arms, stand with feet apart and hands holding a ball. Arms are straight but without locking the elbows. Move the ball smoothly around in front of you in the shape of a sideways figure of eight, so your arms are going up and down while also moving from side to side. Do up to 10 reps.

The ball stays completely in the water at all times.  Avoid this exercise if you have a shoulder injury. Don't twist the body - only the arms should move.

2. Toning the waist

Stand with your back against the side of the pool and arms stretched out along the rim to support you. Bring the legs up and stretch them out straight in front of you. Slowly move the legs round to right and then left, keeping the back firmly against the wall. Do up to 10 reps.

3. Toning the legs

Walk on the spot in the pool. Step up and down, stretching each leg out as it goes down, and pointing the toes. Swing the arms back and forward too. Keep the movement smooth and give the arms and legs a really good stretch each time. Repeat for 2-5 minutes.

4. Overall body fitness: jumping jacks

There are many swimming exercises for overall body fitness, giving a good cardio workout, but one of the best is jumping jacks. This is a tough exercises even on land - in the water it is harder, so if you are not fit, build your resistance with the previous exercises before adding this one to your workout.

To do a jumping jack in the water, start with your feet together, flat on the floor of the pool, and hands by your sides. Bend your knees and then jump up as high as you can, bringing your arms up out of the water to make a star shape. Land with feet apart and knees bent, then bring the arms back down and bring the feet together. Repeat up to 10 times.

5. Relax!

At the end of your workout, begin your relaxation by floating on your back in the water. Spread arms and legs to keep you afloat. You will find that the pool is a great place to relax and wind down after your swimming exercises.

Friday, May 07, 2010

What is Inflammation and How Does It Cause Pain?

If you suffer from any type of ache or pain, whether it's big or small, acute or chronic, or if you want to learn about how you can reverse and prevent damage caused by diseases and conditions like chronic pain, heart disease, stroke, Alzheimer's and others, then you I'm sure you are going to find this quick read very eye opening.

Inflammation is a response from your immune system in response to an irritant.

InflammationFor example, if you sprain your ankle, your immune system creates a protein called a Circulating Immune Complex (CIC for short).

The CIC travels down to the injured ankle and causes pain and swelling.
The pain you feel is to inform you of the injury or damage. And the swelling is protective as it prevents you from moving it and causing more irritation.

This is also your body's way of running to the problem with fresh blood, antibodies and vital cells in order to begin healing and repairing the damage.

Then what normally happens is our bodies produce proteolytic enzymes which counteract the inflammation, and things return to normal. That's why a sprained ankle as a young child heals within a few weeks at most, but can take six weeks or more for an adult of say 45.

The problem is, after around age 25, our production of these enzymes drops off almost completely so there is nothing to tell the body to stop the inflammation. These enzymes are also responsible for cleaning the blood, fighting off viral and bacterial infections and breaking down excess fibrin (scar tissue).

You can learn more about proteolytic enzymes and how they work here

In addition to the decrease in production of proteolytic enzymes, there are also numerous other things that contribute to the build up of inflammation in our bodies.
Here is just a short list of factors that contribute to inflammation:

  • Un-addressed pain and injuries
  • Toxins and chemicals in our air, water and food
  • Poor nutritional habits
  • Bacterial or viral infections
  • Allergies
  • Prescription medications
  • Auto-immune diseases
  • Negative mental and emotional stress

Over time, inflammation continues to increase in our bodies causing damage to all of the tissues and organs, often without us even knowing it's happening.

If inflammation is not controlled and the body continually fights this battle, symptoms of chronic inflammation can show itself as arthritis, colitis, chronic fatigue, sinusitis, cataracts, chronic pain, hair loss heart disease, stroke, Alzheimer's and dozens of other ailments and conditions.

Inflammation is what slowly kills us.

More and more research is coming out now that proves this. For example, here's a quote from a study published in The New England Journal of Medicine: "there is convincing evidence that inflammation is strongly linked to heart attacks and stroke."
And in another study published in The Annals of Neurology, the researchers concluded, "inflammation is linked to Alzheimer's and other dementing diseases." And a recent Harvard study found that "half of all heart attacks are caused by inflammation".
We know that reducing inflammation is critical to eliminating pain and preventing disease and illness, but how do you do it safely and naturally?
Here are just some of the things you can do:

  • Make dietary changes - be sure to read Dr Chilton's book "Win the War Within"
  • Learn how to eliminate negative emotional stress
  • Minimize the amount of junk that enters your body - and not just food but toxins and other chemicals
  • Replace lost proteolytic enzymes with supplementation
Remember, the key is to keep inflammation under control because it does far more than just cause swelling and pain.

Article courtesy of and you can learn more at http://www.losethebackpain.com

 

 

 

[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.]

Best Workout Without Weights

If you are looking for the best workout without weights or even a workout routine that does not use any kind of bought fitness equipment, we have exactly what you need.

It is called the prison workout and it is a series of one exercise targeting full body fitness. It is based on calisthenics and it is done by many convicts in prison. As you can imagine, prisoners generally do not have access to well equipped gyms but have to work out in a small space with no special equipment. So a workout without weights is exactly what they need.

The exercise that they do is called the burpee. Why is it called that? Well probably because it was invented by Lieutenant Thomas Burpee who served in the militia during the American Revolutionary War. It is very similar to many callisthenic exercises done by people serving in the armed forces, but it is extra simple and quick. Here is how to do one burpee:

Start in a standing position with your arms stretched up overhead, palms of hands together.

Step 1: Drop down into a squat with hands flat on the floor in front of you.

Step 2: Kick your feet back and go down into a pushup.

Step 3: Come up from pushup and jump feet forward.

Step 4: Jump up high and straight, clapping hands above your head.

You will probably find that one burpee is pretty easy to do as long as you are in good health and have normal flexibility in the joints. If you don't find it easy doing one burpee then you probably need some advice from a doctor on how to get fit.

If you need to make it a little easier, you can cut out the pushups (but do still jump feet back and forward), or in step 4 you can just stand up instead of jumping.

To turn these into a full workout without weights, you need to do them in descending sets. This is the secret of making the burpee into a workout that can get you as fit as somebody would want to be in prison or in the military.

Descending sets work like this:

Warm up with stretches, then do 5 burpees without stopping. Then take a half minute break.

Next do 4 burpees without stopping, then another half minute break. Then 3, break, 2, break, 1 and you are done.

If that is easy, then next time you can start with more - say 7 or 10. If you start with 10, you need to do 10 then break, 9, break, 8, break, etc.

This means that if you start with 10 you end up doing a total of 55 burpees. If you start with 5, your total is just 15. So although 10 does not sound like a lot more, it really is. Be aware of that and do not start too high.

Never sacrifice form. This means each burpee should be smooth and well balanced. If you are losing your balance you risk injury. Concentrate on doing them well before you think about doing more.

Start at a level that you are comfortable with and then add one more set every 1-2 weeks until you are up to around 20. That's the minimum that guys in prison aim for in order to consider themselves strong. Some go for 25 sets ... but that adds up to 325 burpees so that is a real serious workout without weights!

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

Always check with your doctor before beginning any exercise program.

Thursday, May 06, 2010

Trigger Point Self-Treatment System

I’d like to share with you a discovery I recently made. Maybe you’ll find the unexpected answer to your pain problem as I did.

Did you know where you feel pain might not be the source of the problem? In other words, if your neck hurts, the problem may not be your neck!

Rather, your pain may be coming from a ‘trigger point’. In fact, there’s a 3 out of 4 chance it is. And that helps explain why it is often difficult to successfully treat painful joints and muscles…

What are ?

Trigger points are small contractions – or knots – that develop in a muscle when it is overworked or injured. These over stimulated muscle fibers actually ‘lock up’, causing tremendous pain.

Trigger points cause low back pain, neck pain, headaches, jaw pain, carpal tunnel syndrome – even fibromyalgia. What you may think is arthritis or tendinitis in the shoulders, hip, knee, or wrist can often be just pain from trigger points.

What’s more, symptoms such as nausea, dizziness, heart arrhythmias, earaches, sinusitis, heartburn, and numbness in the hands and feet can be caused by trigger points – something you’d never expect!

Either a single event – such as an accident – or prolonged muscle strain can cause trigger points. They can develop gradually from  poor posture, emotional or physical stress, repetitive movements, allergies, inflammation, and even diet.

How do you “treat” trigger points to get rid of the pain?

Massage is the most effective way to relax the over contracted muscle fibers causing the trigger points. But… just rubbing where it hurts won’t do the trick.

Where you actually feel the pain is not necessarily where the trigger point is located. Trigger points typically send or “refer” the pain to some other location in your body. For example, if you’re feeling pain in your hip, the trigger point needing release may be in your lower back.

Sound complicated? Fortunately, it doesn’t need to be. Trigger points occur in predictable locations. You can easily locate them and ‘unlock’ the muscle fibers with the Trigger Point Self-Treatment System. 

Right in the comfort of your own home – even while lying on the couch watching TV – you simply relax onto a portable platform while your body weight ‘pressure massages’ the pain away. 

And I can assure you… it works fast! You’ll see simple pain vanish within three to ten days. Long-standing chronic pain can be improved in as little as six weeks with regular use of the .

Your system comes with a 20-page illustrated guidebook to ensure ‘pin-point’ accuracy for full benefits.

As a bonus, a 90-minute DVD, “Conquering Your Chronic Muscle and Joint Pain”, a $39.95 value, is included at no extra charge!

What’s more, you can try the Trigger Point Self-Treatment System with a one year, 100% money back guarantee. That’s right. Try it risk-free for the next twelve months. If you’re not delighted with the system, simply return it for a full refund, just minus the shipping.

You sure can’t lose with a guarantee like that!

Check it out here: http://bit.ly/drexK8

 

 

[Note: This posting is intended to make you aware of the availability of this system. 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!]

Tuesday, May 04, 2010

One-Legged Glute Deadlifts

One-Legged Glute Deadlifts - Do Your Thighs Always Take Over When Training Glutes? Not With THIS Exercise...

By Nick Nilsson

One of the biggest reasons people have a difficult time getting results in the glutes is that the quads tend to take over. This exercise takes the quads completely OUT of the
movement, putting MAJOR tension on the glutes.

If you have trouble feeling your glutes working in any of the lower body exercises you do, THIS is an exercise you're going to get a lot out of...it targets the glutes with minimal thigh involvement and it could be your key to a WAY better butt!

This one looks suspiciously like a Bulgarian Split Squat but without the squatting.

The Bulgarian Split Squat exercise is done with your back leg up on a bench then you come down in the lunge position (aka split squat).

With THIS new exercise, however, you're going to basically be doing a one-legged stiff-legged deadlift with your back leg up on the bench.

I was actually quite amazed at how strongly this one targeted the glutes...the best part is, it hits the glutes without involving knee flexion to any substantial degree.

What THIS means is that you can build bigger glutes (and/or maintain glute size) when you have knee problems or injuries that prevent you from squatting or lunging.

Now you have no excuses...unless you've got back problems, too, then you're totally @&#$ed, of course (just kidding :)

So here's what the exercise looks like...you'll need two dumbells and a bench for this one. Set the dumbells in front of the bench (I'm using a couple of 85 lb dumbells - start lighter than this when you try these the first time).

Now set your ENTIRE SHIN on the top of the bench. You'll need this for some degree of stability. We're not trying to make this exercise unstable, per se. What we're trying to do is get your body in the right position to force the glutes to activate.

You may need to slide the dumbells forward a bit. Set your front foot in between the two dumbells, get into position on the bench (like you were going to do that split squat movement). Both knees should be bent but held in that same position throughout the exercise.

Bend forward and grab the dumbells. Keep your core tight.

Now pick the dumbells up off the floor. The pressure should be on the heel of your front foot and your glute should be feeling it. Your glute will not only be providing the hip extension that gets you to the upright position, it's also contracting isometrically to maintain that bent-knee split position - double whammy!

Come all the up until your torso is vertical then lower the dumbells slowly back down and set them on the ground. Repeat the movement, lifting the dumbells off the ground - setting them down allows you to reset your body position and keep your lower back well stabilized.

Do your reps on one leg then switch legs. I prefer lower reps with this exercise since the glutes are powerful muscles and need to be hit hard (5 to 7 reps per set is good)

The first time you do it, don't go too heavy though, as you will want to bring your lower back up to speed before pushing to use heavier weight.

It's important to remember, you're setting the dumbells completely on the floor inbetween reps. Breathe out on the way up and keep your core tight. Try to keep an arch in your lower back throughout the movement as well.

Once you've done your reps on one leg, switch to the other leg.

This exercise increases lower back and glute involvement significantly. You're maintaining a bend in the front leg and only moving at the hip, which basically utilizes the glutes from the OTHER direction (known as hip extension). Instead of pushing down against something, you're using the glutes to pull your upper body up.

Because there is no active knee flexion, people with knee issues don't experience the same issues as with lunging or squatting exercises but still get excellent glute, hamstring and lower back work.

So if a better butt (or a bigger butt!) is something you've always wanted but found your thighs always took over the exercises you were doing for that purpose, THIS is an exercise you'll want to try out.

To see this exercise in action, go to:

http://bit.ly/9xMhx9

And if you're interested in a full-on glute-building PROGRAM, I've got just what you need:

Gluteus to the Maximus - Build a Bigger Butt NOW!

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This book is PACKED with exercises, programs and training techniques for building larger, firmer rounder glutes FAST.

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

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

Monday, May 03, 2010

Exercise Recovery - What Works Best?

Yuri Elkaim, BPHE, CK, RHN
http://fitteru.rxsportz.com

The human body operates most efficiently when it is in balance, or has achieved a state known as homeostasis. As such, optimal recovery means that all body systems have returned to the state they were in before exercise (homeostasis). However, for most avid exercisers, recovery is a limiting factor. The better you can recover, the sooner and better you can train. The process of recovery (regeneration) gets less attention than it should. Every person should have a systematic plan that includes recovery activities on a daily, weekly, monthly, and yearly basis. The following are simple tools that you can implement to help your body recover better between exercise bouts.

Cool-down

After exhaustive exercise, don't stop and rest immediately. You can speed up the removal of lactic acid from your muscles by continuing to exercise at a low intensity for 10-20 minutes. Cooling down can help reduce the feeling of stiffness that often occurs after a workout and is especially important if your next training session or event is scheduled a few hours later.

Stretch

Static stretching before exercise puts you at risk for damaging the very tissues you are trying to protect and as such should be avoided. Research has shown that stretching causes lengthening of the tendinous fibers within the muscle-tendon unit. Such lengthening causes the tendon (or passive) component to lose much of its shock absorbency, thus, placing the muscle fibers at greater risk of trauma. However, stretching after exercise may help minimize muscle soreness and may even help prevent future soft tissue injuries. Thus, before activity, more active-type stretching routines that promote range of motion and increased blood flow are recommended. Conversely, after exercise, the emphasis should be on passive or static stretching to allow the muscles to relax and return to their resting lengths.

Carbohydrates

The muscles are primed for quick restoration of their carbohydrate fuel reserves (glycogen) immediately after exercise, so don't wait too long to start eating foods and drinking beverages rich in carbohydrate. Fruits, energy bars, and sports drinks all contain large amounts of carbohydrate. From a nutrition standpoint, post-exercise is one of the only times where you want to be consuming high-glycemic index foods for they will stimulate a quicker release of insulin and, thus, carbohydrate storage in the muscles. Ideally, these fuels should be consumed as quickly as possible upon finishing your exercise session.

Protein

Most forms of exercise lead to the breakdown of proteins within the muscles. This breakdown-repair process stimulates the muscles to rebuild and become stronger. Moreover, some of our muscle proteins continue to be broken down during the recovery phase after exercise. For a faster buildup of muscle proteins during recovery, include a small amount of protein in the foods you eat. Milk, cheese, eggs, whey protein shakes, sandwiches, nuts (almonds, walnuts) and energy bars provide carbohydrate and protein. Look for easily digestible protein sources (such as the ones listed above) following strenuous exercise. Avoid saturated fats.

Fluids

Replacing lost fluid is crucial to the recovery process. Having adequate fluids within your body promotes the removal of toxins and waste from your muscles. Top off your supply of fluids by drinking before exercise, continue to hydrate every 15 or 20 minutes during a workout, and replace any body weight lost during exercise by drinking while you recover. Remember, 1 L of water is equivalent to 1 kg of body weight. Therefore, if the difference between your pre- and post-exercise weight is 1.5 kg (3.3 lbs) you would want to rehydrate with 1.5 L of water to bring your body fluid back to homeostasis. Before, during, and after exercise, the rule of thumb is that if you’re thirsty, it’s too late! Therefore, be sure to have a water bottle throughout the day to sip on. On a daily basis (at rest), the number of ounces of water you should be consuming should equal half of your body weight (in lbs). Thus, if you weigh 200 lbs, then you want to be drinking 100 ounces of water (almost 3 L).

Salt

Your body loses water and minerals - mostly sodium chloride, some potassium - when you sweat. Drinking water alone during exercise and recovery will make it difficult to replace body fluids rapidly because much of it will pass through the kidneys to become urine. Replace the salt along with the water to counteract dehydration. If you have to compete again within a few hours, consider sports drinks that contain water, sodium chloride, or fruits such as bananas which are high in potassium. Add extra salt to foods at mealtime if you are susceptible to cramps. Consider using condiments, sports drinks, and fitness waters instead of salt tablets.

Damage Control

Inflammation, swelling, and muscle soreness are possibilities following strenuous exercise. To minimize the effects, consider cold packs around joint areas, alternating cold and hot whirlpool baths, and the use of specially designed magnets to speed the recovery process. Light massage is also a good option for promoting toxin removal from the tissues and reducing delayed onset muscle soreness (DOMS). A study by Hilbert et al. showed that a 20 minute massage 2 hours following exercise helped to reduce the intensity of soreness 48 hours post-exercise in subjects who underwent 6 sets of maximal eccentric hamstring contractions. Minimize foot contact with the ground. Engage in light activities that increase blood flow while not taxing the nervous system. Swimming, cycling, walking, and light jogs are alternatives, but minimize foot contact with the ground.

Sleep

There is plenty of evidence to show that lack of sleep can have an adverse affect on training and competition. You might get by for a day or two with inadequate sleep, but it will catch up with up sooner or later. If you haven't monitored your sleep habits already, determine how much sleep you need each night to ensure full recovery. It's not eight hours for everyone - could be less, could be more. Then try to establish a routine that will allow you get what you need to perform well.

Sleep is divided into 1.5-hour time cycles. If you can time sleep cycles in increments of an hour and a half (1.5 hours, 3.0 hours, 4.5 hours, 6.0 hours, 7.5 hours, 9.0 hours), you have a better chance of waking up refreshed. The idea is to awake at the top of the cycle instead of at the bottom. And don't dismiss the power of a 20-30 minute nap during the day. The journal Sleep highlighted a meta-analysis done on studies looking at the effects of sleep deprivation on performance. The researchers found that overall sleep deprivation strongly impairs human functioning. Moreover, they found that mood is more affected by sleep deprivation than either cognitive or motor performance and that partial sleep deprivation has a more profound effect on functioning than either long-term or short-term sleep deprivation.

Also be aware that overtraining can impair your body’s ability to fully rest and regenerate. A study in Medicine & Science in Sports & Exercise revealed that female swimmers who trained excessively showed a higher incidence of sleep disruptions.

In sum, there are several measure that you can take to better your recovery between exercise sessions. Remember that a combination of the several of the aforementioned tools should be implemented for best results.

Yuri Elkaim, BPHE, CK, RHN
Creator, Fitter U

References:

Safran, M. et al (1989). Warm up and muscular injury prevention: an update. Sports Medicine, 239-249.

Hibert, J. et al (2003). The effects of massage on delayed onset muscle soreness. British Journal of Sports Medicine, 37: 72-75.

Pilcher, J & Huffcutt, A. (1996). Effects of sleep deprivation on performance: a meta-analysis. Sleep, 19(4): 318-326.

S. Taylor et al. (1997). Effects of training volume on sleep, psychological, and selected physiological profiles of elite female swimmers. Medicine & Science in Sports & Exercise. 29(5):688-693.

About the Author

Yuri Elkaim is a world-renowned fitness, nutrition, and weight loss expert. He is the creator Fitter U and Treadmill Trainer, author of Eating for Energy, and the Head Strength and Conditioning Coach for men's soccer program at the University of Toronto. His trademarked 12-week Fitter U iPod workout program has been helping thousands of people around the world get in shape and lose weight fast without the cost and inconvenience of hiring a trainer. Go to http://fitteru.rxsportz.com now to get your FREE Fitter U workout and "How to Get Fit and Lose Weight Fast" report!

Sunday, May 02, 2010

The Truth About Fat Loss Nutrition

Do you feel like you are busting your butt in the gym and not getting the results you deserve?

Listen, we have to fix your nutrition. No more foods from a bag or a box. Switch over to more fruits and vegetables.

Now I know you're not just going to wake up and eat 10 servings of vegetables tomorrow. Besides, your stomach and co-workers wouldn't appreciate it.

But you have to make little changes every day, week, month & year. We can always get better. So this weekend, start with one new item from the produce aisle to help control your appetite, regulate your blood sugar, and burn body fat.

If you want to lose fat, live longer & healthier, and have more mental and physical energy to get through your day, you need to put premium fuel in your body's engine.

Not grease. Not sugar. Not quick fixes. You have to plan ahead. But don't worry, it doesn't take much time.

Start by eating several small meals each day, focusing on protein and fiber-rich foods.

Combine that with the short, convenient Turbulence Training workouts and you'll feel like a million bucks.

We are all a work in progress, so never give up on your ability to change your body at any age. Nutrition & exercise are as powerful as the drugs your doctors are handing out.

So fight back against aging and body fat naturally.

Get your copy of Turbulence Training workout here:

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[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.]

Saturday, May 01, 2010

Breathing...You Could Be Doing It All Wrong and It Could Be Costing You Results!

By Nick Nilsson

Yes, it seems like such a simple thing. Now consider this...HOW you breathe during your training can have a HUGE impact on your strength and muscle activation! Breathe wrong and you could be throwing away results.

Breathing is one THE most often overlooked pieces of the puzzle when it comes to weight training...and it can have a tremendous impact on the results you get from your training!

Here's the thing that a lot of people don't know about breathing...different exercises require different breathing strategies.

Yep, how you breathe in a heavy squat is not even close to how you should breathe while doing a pulldown.

So here's a rundown of how to breathe while doing some of the more popular exercises (I will assume your form is generally good - going in depth into proper form for each exercise would make this a book instead of an article!).

** Please note, if you have high blood pressure or any issues with holding your breath (e.g. you easily get light-headed), you'll need to adjust these breathing recommendations accordingly. These instructions (for a few of the exercises, at least) are intended for those who don't have issues with short periods of breath holding.

1. Squats

As you start the descent, inhale deeply so that you complete the inhalation by the time you're about halfway down. Hold your breath from this point on, all the way to the bottom and then about 1/3 to 1/2 of the way as you come back up. Then exhale until you come all the way to the top. The reason you want to hold your breath like this is to maximize the stability of your abdominal region.

Breathing in or breathing out (especially out as you come up out of the very bottom), will destabilize the core area. To maximize strength and power, your muscles need a stable platform to work from. Keeping that solid core will also save your lower back from strain because more tension will held in the abs rather than being forced onto the lower back.

One of the key things I've found in my own squat is that core strength (in the frontal abdominal wall) is a HUGE part of successfully coming out of the bottom. If I breathe out at the bottom, I'm done. But if I save that exhalation until after I get past that point where I need maximum core stability, I'll hit the lift and power through that sticking point.

2. Bench Press

Improper breathing on the bench press is one of THE biggest reasons people are weak on this lift. If you breath wrong, you lose that stability (just like in the squat) and don't provide your body with a solid platform from which to move the weight.

This technique applies to heavier to moderate-weight benching - it's not as critical on the lighter, higher-rep training to follow it as is because the load is a lot less.

Picture yourself at the top of the movement with the barbell locked out. Now lower the bar, inhaling a deep breath as you come down. Here's the key...you should finish taking in that breath by the time you're halfway down (around your sticking point). This is important for torso stability.

Hold your breath during the bottom phase of the movement, just like in the squat. If you start breathing out right at the bottom, you will not only destabilize your torso, which will change the leverage in your shoulders, it'll also sink down your chest and flatten your shoulder blades out (which should be held in tight behind you during the whole movement to maximize leverage).

Once you hit your sticking point THEN start to exhale forcefully through pursed lips. At this point, it's actually good to change the leverage in your shoulders. When the bar is on your chest, it's not good, but when the bar is halfway up, it can give you a little extra leverage to get past that sticking point.

Keep blowing out all the way to lockout. Then you can go right into your next rep or, if you need it, hold that lockout and take in a breath or two before starting the next rep.

3. All Versions of Rows, Pulldowns and Chin-Ups/Pull-Ups

Breathing during back training is, to be honest, completely misunderstood by most trainers...if you have trouble feeling your back while training your back, it's generally your breathing pattern that is messing you up.

You have to breathe BACKWARDS when training back or your lats will never be in a proper biomechanical position to fully engage. I'll explain...

Generally speaking, you're told to exhale on the exertion and inhale on the lowering phase of an exercise.

But here's the thing and where people get confused...in back training, the exertion LOOKS like the lowering phase of the exercise so THAT is when people tend to exhale! Instead, you actually want to INHALE as you perform the exertion. I'll use the pulldown as an example.

When you perform a pulldown, you want to puff your chest to meet the bar and have an arch in your lower back to fully activate the lats. You don't want a flat chest and a vertical torso position.

So when you pull the bar down, that's the exertion. If you exhale (which you normally would do) this actually caves in the chest and straightens out your lower back. The moment this happens, it reduces lat involvement and puts more stress onto other muscles.

Switch things up and INHALE as you're pulling down.

Now as you pull down, your chest is expanding and rising up to meet the bar, which instantly puts the lats in their best possible position to activate.

The difference is instantaneous and HUGE. If you've always had trouble feeling your back work, this will be a big eye-opener for you.

As you let the bar come back on the negative, THAT is when you exhale. It's a bit of a mind-bender the first time you do it...I can promise you it'll make a big difference in your back training.

You'll now just apply that same principle to the rest of your back exercises (except the deadlift, which is a whole different animal...more akin to the squat in terms of breathing). When you row, inhale as you pull the handles or bar into your abdomen. When you chin, inhale as you pull yourself up.

4. Barbell Curls

Another very popular exercise is the barbell curl...you may have heard of it :)

One of the main problems people have in the barbell curl is they are entirely too loose. When doing ANY exercise with moderately-heavy to heavy weight, you should basically "solidify" your body, tightening everything up so that you're operating from a strong, stable base.

Even a barbell curl should be done with a rock-solid body.

So at the bottom of the movement, start by taking in a deep breath, puff your chest up high and get your shoulders back. In my experience, I've found it best to keep your breath held until just after you get past the half-way point of the curl. To get past that sticking point, you need the most stability possible for your levers to operate maximally.

Once you get past that mid-way point, THEN exhale forcefully but not completely. You still need to keep some torso stability for holding the weight at the top of the exercise.

Hold at the top for a moment. At this point you have a choice...you can immediately start lowering the bar and inhale on the way down or you can hold at the top and take a quick breath in and out then inhale on the way down after that.

5. Deadlifts

Proper breathing for the deadlift is very similar to breathing for the squat...you want to have the most stable core at the bottom of the movement. In the case of the deadlift, this is the START of the movement.

So get yourself set up in front of the bar and get ready to lift. It's important to note with the deadlift (and I will include a technique point here because I think it's an important one), don't try and pop the bar off the floor, especially when using heavy weight. You want to SQUEEZE the bar off the floor. A heavy bar has to bend and if you pop it off the floor, the weight will bounce up then down and pull you back down. So get the bend into the bar with your initial lift THEN pull the weight off the floor.

When you first start the lift, you'll want to hold your breath during the first part until around the point where the bar has cleared your knees. I say "around" because if you're using really heavy weight, it may take you a bit of time to get to that point and you may need to start to exhale a bit sooner in the range of motion, i.e. below your knees.

This bottom range is the most vulnerable time for your lower back and you want to keep the greatest stability in your core during that time. So do hold your breath a bit at the bottom...don't start the exhale (through pursed lips, like you're blowing up a balloon) until you get that bar at least a few inches off the ground and moving up.

Keep going to the top, then take a quick breath then lower the weight.

Personally, I prefer to hold my breath on the way DOWN as well, simply because lowering the weight is also a vulnerable time for your lower back, especially as you get near the bottom. So inhale at the top then hold as you get down to the halfway point.

---

Conclusion:

Breathing plays a BIG role in proper lifting and in achieving maximum strength. It'll also make your lifting safer and overall, more effective. Give these breathing tips a try in your training and you'll feel the difference immediately!

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

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