How Stretching Can Explode Your Muscle Growth
Not only is stretching important for flexibility, it is
CRITICAL for massive, rapid muscle growth.
By Nick Nilsson
When you think about gaining muscle, stretching is probably
not the first thing that pops into your head. But did you
know that stretching plays a critical role in building
muscle?
Every muscle in your body is enclosed in a bag of tough
connective tissue known as fascia. Fascia is important for
holding your muscles in their proper place in your body.
But your fascia may also be holding back your muscle
growth. Think for a moment about your muscles. You train
them and feed them properly. They want to grow and will
grow but something is holding them back. They have no room
to grow!
Because fascia is so tough, it doesn't allow the muscle
room to expand. It is like stuffing a large pillow into
a small pillowcase. The size of the muscle won't change
regardless of how hard you train or how well you eat
because the connective tissue around your muscles is
constricting the muscles within.
The best example of this is the calf muscle. The lower leg
is riddled with fascia because of its tremendous weight-
bearing duties in the body. It is because of this fascia
that many trainers have great difficulty developing their
calves.
The solution: stretching.
Using the pillowcase example from above, imagine you can
expand the size of the pillowcase by stretching it.
Suddenly, the pillow within has more room and will expand
to fill that new space. By stretching your muscles under
specific conditions, you can actually stretch your fascia
and give your muscles more room to grow.
The key to effective fascial stretching is the pump. The
best time to stretch to expand the bags that are holding
in your muscles is when your muscles are pumped up full
of blood.
When your muscles are fully pumped up, they are pressing
against the fascia. By stretching hard at that time, you
increase that pressure on the fascia greatly, which can
lead to expansion of the fascia.
One of the major reasons Arnold Schwarzenegger had such
incredible chest development was that he finished his chest
workouts with dumbell flyes, an exercise that emphasizes
the stretched position of the pectoral muscles. He would
pump his chest up full of blood during the workout then do
flyes, holding the stretch at the bottom of the flye. This
gave his chest room to grow to amazing proportions.
Fascial stretching is more rigorous than regular stretching
but the results can be amazing. When you stretch hard
enough to cause the fascia to expand, you will really feel
it! When you are stretching the fascia, you should feel a
powerful pulling sensation and pressure as the muscle works
against the fascia to expand it.
Be sure you do not stretch so hard that you cause the
muscle to tear or cause injury to yourself. You will
rapidly learn to distinguish the difference between a good
stretch and a bad stretch. You should not feel any sharp
pain, just a steady pull.
Hold each stretch for at least 20 to 30 seconds as you must
give your fascia time to be affected by the stretch.
Stretch hard like this only when you have a fully pumped
muscle as you must give your fascia a reason to expand. If
your muscles aren't pumped, just stretch normally.
One set of hard stretching after each set you do for a
muscle group, besides the obvious benefits of increased
flexibility, can have an incredible effect on the size of
your muscles and their further ability to grow.
Nick Nilsson is Vice-President of BetterU, Inc., an internet-
based personal training company. He has been training for
more than 14 years and has been a personal trainer for more
than 8 years. He is the author of the training eBooks "The
Best Exercises You've Never Heard Of", "Gluteus to the
Maximus" and "Specialization Training". (click here now for more information on these books)
=====================================
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=====================================
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Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing to publish it.
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Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
Tuesday, March 31, 2009
A Letter from Your Belly Fat
A Letter from Your Belly Fat
By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com
Dear Friend,
This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.
Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.
So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.
Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!
After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!
But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.
Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, not like these days.
Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.
Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.
Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more belly fat than a frying pan!
So again, if you want to keep your dear old belly around for another year and another summer, don't use Turbulence Training - otherwise, its all over pal, and you'll never see me again.
Belly Fat says, "Don't use this"
==> turbulencetraining.com
Your friend and spare tire,
Belly Fat
PS - Seriously, don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.
It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit
TurbulenceTraining.com
=====================================
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Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing to publish it.
Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com
Dear Friend,
This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.
Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.
So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.
Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!
After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!
But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.
Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, not like these days.
Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.
Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.
Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more belly fat than a frying pan!
So again, if you want to keep your dear old belly around for another year and another summer, don't use Turbulence Training - otherwise, its all over pal, and you'll never see me again.
Belly Fat says, "Don't use this"
==> turbulencetraining.com
Your friend and spare tire,
Belly Fat
PS - Seriously, don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.
It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit
TurbulenceTraining.com
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing to publish it.
Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
Monday, March 30, 2009
Stop Cravings and Stop Binge Eating: Advice from a Pizza Man
Stop Cravings and Stop Binge Eating: Advice from a Pizza Man
By line: By Tom Venuto
burnthefat.com
In a surprising comment made during a popular UK radio show, the founder of one of the largest Pizza chains in the United States and United Kingdom told listeners not to eat too much pizza!
In an interview with host Adam Shaw on BBC’s Radio Four program, John Schnatter, the founder of Papa John’s pizza, was asked whether he was concerned about the British government’s recent actions in the fast food restaurant business to help put the brakes on obesity.
Schnatter said, “Pizza is actually healthy for you if you don’t eat too much of it. You can’t eat five or six slices but if you eat one or two slices it’s very nutritious.”
Laughing, Shaw replied, “I’m not sure your investors would want to hear you tell people, ‘don’t eat too much of our pizzas!”’
Across the web, bloggers and tweeters have been putting in their two cents. Some say he was a little TOO honest. Others say this was either the worst PR screw up ever… or the best PR move ever (you know what they say about “bad” publicity).
Although I wouldn’t call pizza health food, I think his advice to eat pizza, but only in moderation was the responsible thing for a fast food owner to do at a time where obesity is reaching epidemic proportions, not just in the United States but in the U.K. and other countries as well.
Moreover, it was just plain good diet advice! One reason people are failing to control their weight is because of all-or-none thinking, i.e, “I can’t eat ANY pizza EVER again!” or, “I have to follow my diet 100% or not at all.”
In my experience, all or none thinking is one of the biggest causes of diet failure. It’s far better from a psychological perspective to eat your pizza; simply enjoy it infrequently and in small quantities.
Think of you on a diet like a pressure cooker on a burner. The longer you keep that pot on the heat, the more the steam pressure builds up inside. If there’s no outlet or release valve on that thing, eventually the pressure builds up so much that even if it’s made of steel and the lid is bolted down, she’s gonna blow, sooner or later.
Well, in the beginning, you might think your willpower is made of steel and that you’re bolted tigher than a submarine hatch, but the longer you’re on a diet with no relief, the greater the pressure builds up until YOU blow your top… and that means massive binge eating.
But if you let off a little steam in the form of a “free meal” (or two) and enjoy that slice of pizza (or whatever is your favorite ‘poison’) on occasion, that relieves the pressure. Alas, you never even feel the urge to binge… because you HAD your pizza and the urge was satisfied. Since the meal was planned and you kept the calories under control, it had little or no effect on your fat loss results.
This topic of conversation was prompted on the BBC radio show during a discussion about how the Pizza business was doing during the recession and about efforts to stem the growing obesity crisis in the UK.
Earlier last month, The Food Standards Agency in the UK started negotiating with UK food, pub and sandwich chains to display calories on their menus to try to provide education about healthier options for consumers who eat out frequently.
The move is similar to one made in New York City last year, where restaurant chains that have more than 15 locations must print calories on the menus. According to an article in the British Medical Journal, this has resulted in an average reduction of 50-100 calories for each food order. Not much, but at least it’s something.
In the case of pizza, a 2.2 ounce thin-crusted slice of cheese pizza could have as little as 190 calories. One slice of “meat lover’s” pizza, on the other hand, could set you back almost 500 calories! If you knew the difference, would it change what kind and how much you ate?
I’m totally in favor of posting calories on menus, despite the critics who say it won’t make a difference. I think anything that raises calorie awareness is going to affect behavior in a positive way and help make for better food decisions. Whether it should be mandatory by law is debatable. I say, let the restaurants decide and then let the marketplace sort itself out.
I would be more likely to recommend or support the restaurants who opted to post calories, increase their range of healthy choices… and on that rare occasion, have a CEO who actually says, “Eat my food, but not too much!!”
Now, if we can only get those Mcdonalds’s execs to say the same thing!
Train hard and expect success,
Tom Venuto
Fat Loss Coach
BurnTheFat.com
P.S. No relation to Venuto's Pizza, hahaha
About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: burnthefat.com
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
By line: By Tom Venuto
burnthefat.com
In a surprising comment made during a popular UK radio show, the founder of one of the largest Pizza chains in the United States and United Kingdom told listeners not to eat too much pizza!
In an interview with host Adam Shaw on BBC’s Radio Four program, John Schnatter, the founder of Papa John’s pizza, was asked whether he was concerned about the British government’s recent actions in the fast food restaurant business to help put the brakes on obesity.
Schnatter said, “Pizza is actually healthy for you if you don’t eat too much of it. You can’t eat five or six slices but if you eat one or two slices it’s very nutritious.”
Laughing, Shaw replied, “I’m not sure your investors would want to hear you tell people, ‘don’t eat too much of our pizzas!”’
Across the web, bloggers and tweeters have been putting in their two cents. Some say he was a little TOO honest. Others say this was either the worst PR screw up ever… or the best PR move ever (you know what they say about “bad” publicity).
Although I wouldn’t call pizza health food, I think his advice to eat pizza, but only in moderation was the responsible thing for a fast food owner to do at a time where obesity is reaching epidemic proportions, not just in the United States but in the U.K. and other countries as well.
Moreover, it was just plain good diet advice! One reason people are failing to control their weight is because of all-or-none thinking, i.e, “I can’t eat ANY pizza EVER again!” or, “I have to follow my diet 100% or not at all.”
In my experience, all or none thinking is one of the biggest causes of diet failure. It’s far better from a psychological perspective to eat your pizza; simply enjoy it infrequently and in small quantities.
Think of you on a diet like a pressure cooker on a burner. The longer you keep that pot on the heat, the more the steam pressure builds up inside. If there’s no outlet or release valve on that thing, eventually the pressure builds up so much that even if it’s made of steel and the lid is bolted down, she’s gonna blow, sooner or later.
Well, in the beginning, you might think your willpower is made of steel and that you’re bolted tigher than a submarine hatch, but the longer you’re on a diet with no relief, the greater the pressure builds up until YOU blow your top… and that means massive binge eating.
But if you let off a little steam in the form of a “free meal” (or two) and enjoy that slice of pizza (or whatever is your favorite ‘poison’) on occasion, that relieves the pressure. Alas, you never even feel the urge to binge… because you HAD your pizza and the urge was satisfied. Since the meal was planned and you kept the calories under control, it had little or no effect on your fat loss results.
This topic of conversation was prompted on the BBC radio show during a discussion about how the Pizza business was doing during the recession and about efforts to stem the growing obesity crisis in the UK.
Earlier last month, The Food Standards Agency in the UK started negotiating with UK food, pub and sandwich chains to display calories on their menus to try to provide education about healthier options for consumers who eat out frequently.
The move is similar to one made in New York City last year, where restaurant chains that have more than 15 locations must print calories on the menus. According to an article in the British Medical Journal, this has resulted in an average reduction of 50-100 calories for each food order. Not much, but at least it’s something.
In the case of pizza, a 2.2 ounce thin-crusted slice of cheese pizza could have as little as 190 calories. One slice of “meat lover’s” pizza, on the other hand, could set you back almost 500 calories! If you knew the difference, would it change what kind and how much you ate?
I’m totally in favor of posting calories on menus, despite the critics who say it won’t make a difference. I think anything that raises calorie awareness is going to affect behavior in a positive way and help make for better food decisions. Whether it should be mandatory by law is debatable. I say, let the restaurants decide and then let the marketplace sort itself out.
I would be more likely to recommend or support the restaurants who opted to post calories, increase their range of healthy choices… and on that rare occasion, have a CEO who actually says, “Eat my food, but not too much!!”
Now, if we can only get those Mcdonalds’s execs to say the same thing!
Train hard and expect success,
Tom Venuto
Fat Loss Coach
BurnTheFat.com
P.S. No relation to Venuto's Pizza, hahaha
About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: burnthefat.com
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
Sunday, March 29, 2009
Which Turbulence Training Workout Should I Use?
Which Turbulence Training Workout Should I Use?
By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com
With Turbulence Training for Fat Loss, there are a lot of workouts to choose from.
So why did I create so many fat burning programs?
Because you need to have variety in your workouts to keep on
boosting your metabolism, and burning fat month after month.
If you did the same workout program for 3 months straight, your results would screech to a halt after 5 or 6 weeks.
With the Turbulence Training fat loss program, you will be able to change your workouts every 4 weeks. Each time you do that, you'll kickstart your fat burning and your metabolism to a new level.
You must change your workout every 3-4 weeks.
Unfortunately, with so many Turbulence Training workouts, people often ask, "Which program should I start with?". So here are the fat burning guidelines you need to get the most out of
Turbulence Training no matter what your fitness level...
1) The Best Program for a Total BEGINNER
Overweight, sedentary beginners should start with the Introductory Program in the main Turbulence Training for Fat Loss manual.
If you haven't been doing any exercise, you must start there. No
exceptions.
The bodyweight exercises will prepare your muscles for all future workouts, and will prevent the overuse injuries people usually get when they start a high-volume cardio program (which is the worst thing an overweight person can do for weight loss).
2) The Best Program for an Experienced Lifter Who Has NOT Exercised in the Last 4 Weeks
Please start with the Intermediate Workout from the main Turbulence Training for Fat Loss program.
BUT NOTE: Do only ONE SET per exercise in each workout in the first week.
This will prevent you from being excessively sore from the
exercises, which can occur when you have been away from exercise for so long.
3) The Best Program For ADVANCED Fitness & Fat Loss
I suggest you start with the "Original Turbulence Training
Workout" from the main Turbulence Training for Fat Loss manual.
Work your way through each following three advanced workouts in the manual.
Upon completion of the Turbulence Training for Fat Loss workouts from the main manual, you can move onto the bonus workouts in this order:
A) If you are a women that wants to put the final touches on
a female physique, use the Turbulence Training for Women
workout.
B) If you are a man that wants to build muscle, use the TT
for Muscle program.
C) If you want to keep burning fat, move to the DB-BW Fusion
Workout.
D) Follow that with the 30-Day Advanced Fat Loss program.
E) And finally, finish with the Advanced Fusion Fat Loss
4-Week Program.
At any time you are traveling or want a break from the dumbell
workouts, you can use the beginner, intermediate, or advanced
bodyweight program from the Original Bodyweight 4-Week TT workout.
Sincerely,
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit
TurbulenceTraining.com
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing to publish it.
Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at
http://twitter.com/KieFitDotCom
By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com
With Turbulence Training for Fat Loss, there are a lot of workouts to choose from.
So why did I create so many fat burning programs?
Because you need to have variety in your workouts to keep on
boosting your metabolism, and burning fat month after month.
If you did the same workout program for 3 months straight, your results would screech to a halt after 5 or 6 weeks.
With the Turbulence Training fat loss program, you will be able to change your workouts every 4 weeks. Each time you do that, you'll kickstart your fat burning and your metabolism to a new level.
You must change your workout every 3-4 weeks.
Unfortunately, with so many Turbulence Training workouts, people often ask, "Which program should I start with?". So here are the fat burning guidelines you need to get the most out of
Turbulence Training no matter what your fitness level...
1) The Best Program for a Total BEGINNER
Overweight, sedentary beginners should start with the Introductory Program in the main Turbulence Training for Fat Loss manual.
If you haven't been doing any exercise, you must start there. No
exceptions.
The bodyweight exercises will prepare your muscles for all future workouts, and will prevent the overuse injuries people usually get when they start a high-volume cardio program (which is the worst thing an overweight person can do for weight loss).
2) The Best Program for an Experienced Lifter Who Has NOT Exercised in the Last 4 Weeks
Please start with the Intermediate Workout from the main Turbulence Training for Fat Loss program.
BUT NOTE: Do only ONE SET per exercise in each workout in the first week.
This will prevent you from being excessively sore from the
exercises, which can occur when you have been away from exercise for so long.
3) The Best Program For ADVANCED Fitness & Fat Loss
I suggest you start with the "Original Turbulence Training
Workout" from the main Turbulence Training for Fat Loss manual.
Work your way through each following three advanced workouts in the manual.
Upon completion of the Turbulence Training for Fat Loss workouts from the main manual, you can move onto the bonus workouts in this order:
A) If you are a women that wants to put the final touches on
a female physique, use the Turbulence Training for Women
workout.
B) If you are a man that wants to build muscle, use the TT
for Muscle program.
C) If you want to keep burning fat, move to the DB-BW Fusion
Workout.
D) Follow that with the 30-Day Advanced Fat Loss program.
E) And finally, finish with the Advanced Fusion Fat Loss
4-Week Program.
At any time you are traveling or want a break from the dumbell
workouts, you can use the beginner, intermediate, or advanced
bodyweight program from the Original Bodyweight 4-Week TT workout.
Sincerely,
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit
TurbulenceTraining.com
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing to publish it.
Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at
http://twitter.com/KieFitDotCom
Wednesday, March 25, 2009
5 Simple Ways To Track Your Fat Burning Progress
5 Simple Ways To Track Your Fat Burning Progress
About The Author
Sean Nalewanyj
Once an awkward, out-of-shape "social outcast", Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: "The Real Deal Body Transformation System".
Learn how to burn fat and lose weight quickly, safely and permanently by visiting: HowToBurnFat.com.
=====================================
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Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
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Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
Monday, March 23, 2009
Two Flat Stomach Secrets For Women
Two Flat Stomach Secrets For Women
By line: By Holly Rigsby,
fityummymummy.com
Have you tried everything under the sun to get a flat stomach, only to come up disappointed?
Have you fallen prey to all the gimmicks, fad diets and shameless
infomercials promising you that elusive flat stomach that you desire?
Well fret no more, I'm going to let you in on the two ‘secrets' that will
help you shed unwanted fat and reveal your toned, flat stomach once and for all.
The first secret for a flat stomach is eating supportively. While this doesn't
seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn't about dieting or deprivation; it's about moderation and balance.
While cutting carbs or fats out of your nutrition plan might give you a temporary
loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.
So what is eating supportively?
Eating supportively is having protein and carbohydrates at every meal.
It's grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It's enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.
If eating supportively is the first secret to a flat stomach, then what's the second?
The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms?
Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.
The other myth that has led women astray is the belief that cardio is the best solution for fat loss.
Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend because not only does an effective resistance training session burn plenty of calories while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session.
Try to get that out of an aerobics class.
And there's another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day.
There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that flat stomach you've been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."
=====================================
Discover Free and Helpful InformationSubscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing to publish it.
Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
By line: By Holly Rigsby,
fityummymummy.com
Have you tried everything under the sun to get a flat stomach, only to come up disappointed?
Have you fallen prey to all the gimmicks, fad diets and shameless
infomercials promising you that elusive flat stomach that you desire?
Well fret no more, I'm going to let you in on the two ‘secrets' that will
help you shed unwanted fat and reveal your toned, flat stomach once and for all.
The first secret for a flat stomach is eating supportively. While this doesn't
seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn't about dieting or deprivation; it's about moderation and balance.
While cutting carbs or fats out of your nutrition plan might give you a temporary
loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.
So what is eating supportively?
Eating supportively is having protein and carbohydrates at every meal.
It's grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It's enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.
If eating supportively is the first secret to a flat stomach, then what's the second?
The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms?
Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.
The other myth that has led women astray is the belief that cardio is the best solution for fat loss.
Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend because not only does an effective resistance training session burn plenty of calories while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session.
Try to get that out of an aerobics class.
And there's another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day.
There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that flat stomach you've been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."
=====================================
Discover Free and Helpful InformationSubscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing to publish it.
Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
Sunday, March 22, 2009
4 Reasons Why Sleep Deprivation Will Inhibit Your Muscle Gains
4 Reasons Why Sleep Deprivation
Will Inhibit Your Muscle Gains
By Sean NalewanyjNatural Bodybuilding Expert & Best-Selling Fitness Author
MuscleGainTruth.com
It may seem like a trivial issue that could be easily overlooked, but giving your body a proper sleep every night really is an important step in setting the wheels for maximum muscle growth into motion.
If you really want to see the most dramatic changes in your body over the shortest period of time possible, a restful, quality sleep every single night is a must.
What makes a proper sleep so important?
Well, let’s simply take a look at what happens when you DON’T get a proper sleep each night…
1) Mental focus will decline.
One of the biggest problems with sleep deprivation is the effect that it will have on your mental state. Studies have shown that just a single night with insufficient rest will have a significant negative impact on your mental focus and willingness to perform difficult tasks.
Putting forth an all-out effort every time you enter the gym is one of the primary keys to building muscle fast, and in order to do so you must remain mentally sharp at all times.
2) Physical performance will suffer.
Not only will sleep deprivation have a negative impact on your state of mind, but it will also have physical consequences as well. Without a proper sleep, your strength levels will decrease and you'll end up using less weight and/or performing fewer reps than you would normally be capable of.
Your bottom line muscle gains are ultimately determined by the steady increases in poundage that you are able to make on all of your exercises, and keeping your strength at top levels is critical in achieving this as quickly as possible.
3) Recovery will be interrupted.
As you are probably already aware, your muscles do not actually grow while you are IN the gym. Rather, they grow while you are OUT of the gym eating and resting.
The time that you spend sleeping is one of the primary periods where the recovery and remodeling of damaged muscle tissue takes place. Not only do your muscles require recovery time, but your central nervous system, joints and immune system need rest too.
4) Hormone levels will be compromised.
Depriving your body of sleep will have a negative impact on some of the most important muscle building and fat burning hormones circulating in your body. I’m talking specifically about cortisol, testosterone, growth hormone and insulin.
Simply put, sleep deprivation has a negative impact on every single one of them...
a) Cortisol - A catabolic stress hormone that increases abdominal fat storage and stimulates the breakdown of muscle tissue for use as energy.
Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone.
b) Testosterone - The most important hormone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build.
Sleep deprivation measurably lowers testosterone levels.
c) Growth Hormone - Regenerates the body and plays a large role in building and maintaining muscle.
The time that you sleep is also the time when your body experiences a natural surge in growth hormone levels. If you fail to get a proper rest at night this hormonal surge will be compromised.
d) Insulin - Responsible for the uptake of important nutrients into your body cells.
Sleep deprivation can result in an increase in your body's insulin resistance levels. This means that your body will have to release higher-than-normal amounts of this hormone to compensate. This can lead to excess fat storage, diabetes or heart disease.
So, just how much sleep is enough?
As with most things, it’s certainly an individual factor and varies from person to person. As a general guideline though, I would recommend that everyone out there strive to get a minimum of 8 hours of sleep every single night. If you feel that you require more than that, sleep for 9 hours or for even longer if you need to.
The bottom line is to get enough sleep each night so that you feel 100% rested and energized throughout the day. If you regularly feel fatigued and sluggish, then increasing your sleeping time is a must.
In terms of building muscle size and strength, proper amounts of sleep will:
- Increase your mental focus and energy
- Improve your strength
- Allow for proper recovery in between workouts
- Lower cortisol levels
- Increase testosterone
- Raise growth hormone levels
- Decrease insulin resistance
That should be plenty of incentive right there to start paying close attention to how much sleep you’re getting each night.
See you in the morning!
Make sure to visit MuscleGainTruth.com for more winning muscle-building and fat loss strategies that you can begin incorporating into your program right away. You'll have the chance to instantly access my award-winning natural bodybuilding program, "The Muscle Gain Truth No-Fail System", and sign up for my free 8-part muscle building email course.
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to build muscle and gain weight in just 24 minutes a day by visiting: MuscleGainTruth.com.
Sean is also the owner and operator of the web's premier muscle building and fat loss support community, currently accepting new members at FitnessInnerCircle.com.
Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it.
Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
P.P.P.S. Ceck Out:
Will Inhibit Your Muscle Gains
By Sean NalewanyjNatural Bodybuilding Expert & Best-Selling Fitness Author
MuscleGainTruth.com
It may seem like a trivial issue that could be easily overlooked, but giving your body a proper sleep every night really is an important step in setting the wheels for maximum muscle growth into motion.
If you really want to see the most dramatic changes in your body over the shortest period of time possible, a restful, quality sleep every single night is a must.
What makes a proper sleep so important?
Well, let’s simply take a look at what happens when you DON’T get a proper sleep each night…
1) Mental focus will decline.
One of the biggest problems with sleep deprivation is the effect that it will have on your mental state. Studies have shown that just a single night with insufficient rest will have a significant negative impact on your mental focus and willingness to perform difficult tasks.
Putting forth an all-out effort every time you enter the gym is one of the primary keys to building muscle fast, and in order to do so you must remain mentally sharp at all times.
2) Physical performance will suffer.
Not only will sleep deprivation have a negative impact on your state of mind, but it will also have physical consequences as well. Without a proper sleep, your strength levels will decrease and you'll end up using less weight and/or performing fewer reps than you would normally be capable of.
Your bottom line muscle gains are ultimately determined by the steady increases in poundage that you are able to make on all of your exercises, and keeping your strength at top levels is critical in achieving this as quickly as possible.
3) Recovery will be interrupted.
As you are probably already aware, your muscles do not actually grow while you are IN the gym. Rather, they grow while you are OUT of the gym eating and resting.
The time that you spend sleeping is one of the primary periods where the recovery and remodeling of damaged muscle tissue takes place. Not only do your muscles require recovery time, but your central nervous system, joints and immune system need rest too.
4) Hormone levels will be compromised.
Depriving your body of sleep will have a negative impact on some of the most important muscle building and fat burning hormones circulating in your body. I’m talking specifically about cortisol, testosterone, growth hormone and insulin.
Simply put, sleep deprivation has a negative impact on every single one of them...
a) Cortisol - A catabolic stress hormone that increases abdominal fat storage and stimulates the breakdown of muscle tissue for use as energy.
Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone.
b) Testosterone - The most important hormone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build.
Sleep deprivation measurably lowers testosterone levels.
c) Growth Hormone - Regenerates the body and plays a large role in building and maintaining muscle.
The time that you sleep is also the time when your body experiences a natural surge in growth hormone levels. If you fail to get a proper rest at night this hormonal surge will be compromised.
d) Insulin - Responsible for the uptake of important nutrients into your body cells.
Sleep deprivation can result in an increase in your body's insulin resistance levels. This means that your body will have to release higher-than-normal amounts of this hormone to compensate. This can lead to excess fat storage, diabetes or heart disease.
So, just how much sleep is enough?
As with most things, it’s certainly an individual factor and varies from person to person. As a general guideline though, I would recommend that everyone out there strive to get a minimum of 8 hours of sleep every single night. If you feel that you require more than that, sleep for 9 hours or for even longer if you need to.
The bottom line is to get enough sleep each night so that you feel 100% rested and energized throughout the day. If you regularly feel fatigued and sluggish, then increasing your sleeping time is a must.
In terms of building muscle size and strength, proper amounts of sleep will:
- Increase your mental focus and energy
- Improve your strength
- Allow for proper recovery in between workouts
- Lower cortisol levels
- Increase testosterone
- Raise growth hormone levels
- Decrease insulin resistance
That should be plenty of incentive right there to start paying close attention to how much sleep you’re getting each night.
See you in the morning!
Make sure to visit MuscleGainTruth.com for more winning muscle-building and fat loss strategies that you can begin incorporating into your program right away. You'll have the chance to instantly access my award-winning natural bodybuilding program, "The Muscle Gain Truth No-Fail System", and sign up for my free 8-part muscle building email course.
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to build muscle and gain weight in just 24 minutes a day by visiting: MuscleGainTruth.com.
Sean is also the owner and operator of the web's premier muscle building and fat loss support community, currently accepting new members at FitnessInnerCircle.com.
Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it.
Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
P.P.P.S. Ceck Out:
Monday, March 9, 2009
Do you look good and fit? Motto of new Kiefit Journal
Hello Fitness Fans!
The new issue of KieFit Journal March 09 is online for FREE download.
Within KieFit Journal you will find tips about workout and training,
burning fat faster, helpful weight loss and healthy articles.
Stay healthy!
The new issue of KieFit Journal March 09 is online for FREE download.
Within KieFit Journal you will find tips about workout and training,
burning fat faster, helpful weight loss and healthy articles.
Stay healthy! Heidi
======================================================
To get your Free edition of KieFit Journal, click here and subscribe for Free!
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Feel free to send it to us. If your article meets our needs we will be willing topublish it.
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Advertise on Kiefit.com
There are four ways to advertise on KieFit.com:
1. Permanent monthly sponsorships across all Kiefit.com
2. Pages and traditional banner monthly flat fee-based advertising.
3. Ad space within KieFit Journal (issued monthly).
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To Achieve Your Audience Laser Targeted
The Easy And Affordable Way CLICKHERE: http://www.kfitads.com/
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
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Tuesday, March 3, 2009
Top 3 Reasons WHY More Moms are NOT “into” Resistance Training
Top 3 Reasons WHY More Moms are NOT “into” Resistance Training
By Holly Rigsby, CPT
FitYummyMummy.com
Moms have mistakenly believed that resistance training shouldn’t be the foundation of their fat loss program. Here are the three most common myths about resistance training and the “truth” about each.
1. Moms believe the answer to Fat Loss lies in CARDIO
Can't blame you, Mom! The fact that we are being bombarded with misleading ads and articles on a daily basis boasting that the best way to burn fat is to simply DO more cardio.
From a Popular Beauty Magazine:
“The formula for great abs is crunches + cardio = results. Cardio burns fat, uncovering the incredible abs you’ll have thanks to those crunches. So hop on that exercise bike, elliptical or treadmill for 30 to 45 minutes at least three times a week…”
The “cardio burns fat” myth is so rampant, that the very support groups and forums women turn to for answers are littered with faulty advice.
From a Forum:
“We do 15 mins on the bike, 15 on the elliptical, 15 on the treadmill, 1000 metres on the rowing machine (we're building that up slowly because we hate it).”
Who has time for this? We are Moms, we are busy, we do not have the time, energy or patience to attempt a fat loss program that is solely based on cardio. And if you “hate” something – how much longer are you going to keep up with it – especially if you are no longer seeing results?!
Cardio is only ONE piece of the Fat Loss puzzle. When it comes to Fat Loss cardio’s role is much less important than resistance training. More is simply not better. Cardio does very little to boost your metabolism and extended sessions not only eat up your precious time with little to show for it, but also eat up your lean muscle, slowing your metabolism to a crawl.
2. Moms are scared of "Bulking Up"
Just the mention of the word muscle makes a lot of women cringe. Images of huge bodybuilder-type bodies make them run in the opposite direction. Yet amidst this protest, Moms want to look lean and toned. Well without muscle, it is impossible to attain this desirable physique.
Women simply do not have the ability to bulk up. Men, however, are able to add lots of muscle because:
One - they have the hormones to do so (we do not, well not naturally)
Two - they lift weights in an entirely different fashion
Three - they must eat a tremendous amount of food - muscle need a LOT of calories to grow and get bigger.
So Moms, unless you are taking Testosterone boosting supplements, lifting VERY heavy weights and eating an upwards of 5,000 calories a day - you will NOT bulk up.
3. Moms think Resistance Training is just TOO Complicated!
“It's so much easier.” “It is less intimidating.” “It’s less complicated.” These are the very attitudes that lead busy moms to jump on a treadmill and walk or run for 45-60 minutes. The thought of picking up some weights seems complicated and undesirable especially when there are more “mindless” options from which to choose.
Sure, if you are new to the concept of Resistance Training, an introduction to this type of workout can make you throw your hands up in frustration.....what exercise, what weight, set, super sets, repetitions, rests....Oh My!
The best way to begin a resistance training program is to use your own body as weight. No gym membership, no fancy equipment....just a small space and a few minutes of your time.
Movements such as squats, lunges and assisted push ups are great examples of effective bodyweight exercises that any Busy Mom can do. Establishing a place to begin builds confidence, boosts energy levels and in turn increases metabolism. Moms naturally want to do more!
From there it is quite simple to keep your workouts challenging by using equipment many moms already have at home; a stability ball, dumbbells and a medicine ball.
When you have an effective resistance training workout plan, that not only fits your fitness goals, but your lifestyle, your plan becomes a priority and you achieve a lean, fit body before you know it!
Now you understand not only the importance resistance training plays in your fat loss efforts, but also how easily it can be integrated into your routine. It is time to adjust your mindset and your priorities. When you put your time, energy and effort into a resistance training regimen you guarantee yourself a faster metabolism and a toned, tight, energetic body.
Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms and the author of FitYummyMummy.com. Holly has worked with over 300 Mom's to help them lose the stubborn baby fat, get their pre-baby body back and reclaim their yummy-ness. Don't miss her Free Report: Top 5 Busy Mom Metabolism Boosters.
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
By Holly Rigsby, CPT
FitYummyMummy.com
Moms have mistakenly believed that resistance training shouldn’t be the foundation of their fat loss program. Here are the three most common myths about resistance training and the “truth” about each.
1. Moms believe the answer to Fat Loss lies in CARDIO
Can't blame you, Mom! The fact that we are being bombarded with misleading ads and articles on a daily basis boasting that the best way to burn fat is to simply DO more cardio.
From a Popular Beauty Magazine:
“The formula for great abs is crunches + cardio = results. Cardio burns fat, uncovering the incredible abs you’ll have thanks to those crunches. So hop on that exercise bike, elliptical or treadmill for 30 to 45 minutes at least three times a week…”
The “cardio burns fat” myth is so rampant, that the very support groups and forums women turn to for answers are littered with faulty advice.
From a Forum:
“We do 15 mins on the bike, 15 on the elliptical, 15 on the treadmill, 1000 metres on the rowing machine (we're building that up slowly because we hate it).”
Who has time for this? We are Moms, we are busy, we do not have the time, energy or patience to attempt a fat loss program that is solely based on cardio. And if you “hate” something – how much longer are you going to keep up with it – especially if you are no longer seeing results?!
Cardio is only ONE piece of the Fat Loss puzzle. When it comes to Fat Loss cardio’s role is much less important than resistance training. More is simply not better. Cardio does very little to boost your metabolism and extended sessions not only eat up your precious time with little to show for it, but also eat up your lean muscle, slowing your metabolism to a crawl.
2. Moms are scared of "Bulking Up"
Just the mention of the word muscle makes a lot of women cringe. Images of huge bodybuilder-type bodies make them run in the opposite direction. Yet amidst this protest, Moms want to look lean and toned. Well without muscle, it is impossible to attain this desirable physique.
Women simply do not have the ability to bulk up. Men, however, are able to add lots of muscle because:
One - they have the hormones to do so (we do not, well not naturally)
Two - they lift weights in an entirely different fashion
Three - they must eat a tremendous amount of food - muscle need a LOT of calories to grow and get bigger.
So Moms, unless you are taking Testosterone boosting supplements, lifting VERY heavy weights and eating an upwards of 5,000 calories a day - you will NOT bulk up.
3. Moms think Resistance Training is just TOO Complicated!
“It's so much easier.” “It is less intimidating.” “It’s less complicated.” These are the very attitudes that lead busy moms to jump on a treadmill and walk or run for 45-60 minutes. The thought of picking up some weights seems complicated and undesirable especially when there are more “mindless” options from which to choose.
Sure, if you are new to the concept of Resistance Training, an introduction to this type of workout can make you throw your hands up in frustration.....what exercise, what weight, set, super sets, repetitions, rests....Oh My!
The best way to begin a resistance training program is to use your own body as weight. No gym membership, no fancy equipment....just a small space and a few minutes of your time.
Movements such as squats, lunges and assisted push ups are great examples of effective bodyweight exercises that any Busy Mom can do. Establishing a place to begin builds confidence, boosts energy levels and in turn increases metabolism. Moms naturally want to do more!
From there it is quite simple to keep your workouts challenging by using equipment many moms already have at home; a stability ball, dumbbells and a medicine ball.
When you have an effective resistance training workout plan, that not only fits your fitness goals, but your lifestyle, your plan becomes a priority and you achieve a lean, fit body before you know it!
Now you understand not only the importance resistance training plays in your fat loss efforts, but also how easily it can be integrated into your routine. It is time to adjust your mindset and your priorities. When you put your time, energy and effort into a resistance training regimen you guarantee yourself a faster metabolism and a toned, tight, energetic body.
Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms and the author of FitYummyMummy.com. Holly has worked with over 300 Mom's to help them lose the stubborn baby fat, get their pre-baby body back and reclaim their yummy-ness. Don't miss her Free Report: Top 5 Busy Mom Metabolism Boosters.
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
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Sunday, March 1, 2009
5 More Fat Burning Tips for You
5 More Fat Burning Tips for You
By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com
At this time of year, we can use every last tip to help avoid
holiday weight gain.
So here are 5 more fat loss tips for beginner & advanced readers.
1) No liquid calories (with the exception of a post-workout drink).
Get rid of all the juices, the sodas, and the sports drinks. Liquid
sugar is the last thing you need when you are trying to lose fat.
You must also limit your alcohol intake - especially if you are
adding mix to drinks...that is a double calorie bomb! A single "Jackand Coke"
is over 200 calories (100 calories from booze and 100 calories from mix).
2) No fast food.
Do not eat at fast food restaurants. Even if you choose what you
think is healthy, remember this:
Fast food restaurants are all about profit.
And in order to profit while giving you cheap, quick, and easy to
prepare foods, the quality of the food ingredients will be poor -
especially the protein.
Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just
politically-correct opinion. If it's fast food, it's poor food.
Walking into a burger joint and grabbing a chicken breast on a
white bread bun with a piece of old lettuce and a half-green,
half-pink tomato is "barely" healthy eating.
The politically-incorrect truth is that it's going to take time and
effort to eat properly. You will have to plan, shop, and prepare
healthy meals. You will have to spend time cleaning, cutting, and
cooking your food. That's the truth.
But believe me, it will taste so much better than fast food, and
healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.
Make one small improvement to your nutrition everyday for the rest of your life.
3) Eat more fruits and vegetables.
If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).
Stick with fiber-rich fruits and vegetables - organic if possible.
4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).
Most nuts are roasted in oils (possible source of trans fats), so
stick to natural or dry-roasted nuts.
Don't panic...this small amount of nuts won't make you fat, but will fill you up and help you lose weight.
5) Be consistent with your workouts.
And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.
It doesn't matter if you train in the morning before or after
breakfast, or at night before or after dinner, or at 1pm on days
when the moon is in line with Saturn...don't worry about the
details, just train consistently.
Click here to get Turbulence Training
==> turbulencetraining.com
6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.
Improve your lifestyle everyday,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Change your workouts to beat a fat loss plateau.
"The constant shakeup is amazing. I look forward to my workouts. I feel so much better than I did 6 weeks ago. I had almost given up on fitness as I was becoming very frustrated with my plateaus. I started out at 233 lbs and am already heading for 225 in only a few short weeks. Thank you for developing this truly amazing program and for sharing with the rest of us. It's very refreshing to enjoy working out again!"
Dave Heffernan
"Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and started receiving unbelievable info on xercises/nutrition. Immediately I started incorporating T.T. in my busy schedule which is improving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength has definitely improved. If I only knew of Turbulence Training in 2004. The gym crowd is really checking me out now."
Kimmie Clark
"I lost 14 pounds this month and the weight is just falling off me.
My wife says I now look like when we first met and I still have
more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams
Turn your health around with Turbulence Training:
==> turbulencetraining.com
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit turbulencetraining.com
By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com
At this time of year, we can use every last tip to help avoid
holiday weight gain.
So here are 5 more fat loss tips for beginner & advanced readers.
1) No liquid calories (with the exception of a post-workout drink).
Get rid of all the juices, the sodas, and the sports drinks. Liquid
sugar is the last thing you need when you are trying to lose fat.
You must also limit your alcohol intake - especially if you are
adding mix to drinks...that is a double calorie bomb! A single "Jackand Coke"
is over 200 calories (100 calories from booze and 100 calories from mix).
2) No fast food.
Do not eat at fast food restaurants. Even if you choose what you
think is healthy, remember this:
Fast food restaurants are all about profit.
And in order to profit while giving you cheap, quick, and easy to
prepare foods, the quality of the food ingredients will be poor -
especially the protein.
Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just
politically-correct opinion. If it's fast food, it's poor food.
Walking into a burger joint and grabbing a chicken breast on a
white bread bun with a piece of old lettuce and a half-green,
half-pink tomato is "barely" healthy eating.
The politically-incorrect truth is that it's going to take time and
effort to eat properly. You will have to plan, shop, and prepare
healthy meals. You will have to spend time cleaning, cutting, and
cooking your food. That's the truth.
But believe me, it will taste so much better than fast food, and
healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.
Make one small improvement to your nutrition everyday for the rest of your life.
3) Eat more fruits and vegetables.
If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).
Stick with fiber-rich fruits and vegetables - organic if possible.
4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).
Most nuts are roasted in oils (possible source of trans fats), so
stick to natural or dry-roasted nuts.
Don't panic...this small amount of nuts won't make you fat, but will fill you up and help you lose weight.
5) Be consistent with your workouts.
And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.
It doesn't matter if you train in the morning before or after
breakfast, or at night before or after dinner, or at 1pm on days
when the moon is in line with Saturn...don't worry about the
details, just train consistently.
Click here to get Turbulence Training
==> turbulencetraining.com
6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.
Improve your lifestyle everyday,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Change your workouts to beat a fat loss plateau.
"The constant shakeup is amazing. I look forward to my workouts. I feel so much better than I did 6 weeks ago. I had almost given up on fitness as I was becoming very frustrated with my plateaus. I started out at 233 lbs and am already heading for 225 in only a few short weeks. Thank you for developing this truly amazing program and for sharing with the rest of us. It's very refreshing to enjoy working out again!"
Dave Heffernan
"Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and started receiving unbelievable info on xercises/nutrition. Immediately I started incorporating T.T. in my busy schedule which is improving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength has definitely improved. If I only knew of Turbulence Training in 2004. The gym crowd is really checking me out now."
Kimmie Clark
"I lost 14 pounds this month and the weight is just falling off me.
My wife says I now look like when we first met and I still have
more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams
Turn your health around with Turbulence Training:
==> turbulencetraining.com
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit turbulencetraining.com
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