The Jeffrey And Tracey Info Emporium

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the lat pulldown using a machine.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the lat pulldown bar with a closed, pronated grip.
Grip sHould be slightly wider than shoulder width.

STARTING POSITION

Sit down on the seat facing the machine.
Position the thighs under the pads making sure the feet are flat on the floor.
Lean slightly backward.
Extend the elbows fully.
This is the starting position for all repetitions.

DOWNWARD MOVEMENT

Pull the bar down towards the chest.
Touch the bar to the chest in one smooth movement.

UPWARD MOVEMENT

Let the elbows slowly extend back to the beginning position.
Keep the torso in the same position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Q: I’ve heard you mention that you don’t need tons of cardio to burn
stubborn abdominal fat. Okay, I can live with that, but you’ve also said
that it isn’t absolutely necessary to perform direct ab work either. What
gives?

A: If you want to build a serious set of abdominals, routinely perform the
following exercises and their variations: squats, deadlifts, chin-ups, and
standing military presses. These multi-joint movements require a strong
contribution from the abdominals to stabilize the core, particularly when
heavy loads are used. It is not uncommon to hear clients complain of
abdominal soreness a day or two after performing multiple sets with a
decent weight of the chin-up or standing military press exercise - the ab
prestretch will tap into fibers you never thought existed! And remember,
your abdominals act as a natural girdle, or weight belt if you will, when
performing all exercises, particularly squats and deadlifts. These
muscles act as a bridge between your upper and lower body and are
heavily recruited as stabilizers.

Sure, isolation exercises like pullovers, curls, and even triceps
pressdowns also require a good degree of core stability; however, the
loads used are relatively low compared to the big 4 mentioned above. In
fact, according to Siff & Verkhoshansky, isolation becomes virtually
impossible if large loads are used, and in many cases, the tension
developed in the stabilizers will equal or even exceed that of the prime
movers!* So, you see, the abdominals can be trained quite effectively as
stabilizers - the physiques of top Olympic weightlifters will attest to that.

Q: I have been training for years and I can’t seem to feel any soreness in
my abdominals anymore. Is there something I can do to wake these
guys up?

A: ABSolutely! If you’ve been doing tons of reps of wimpy little
abdominal exercises like most people, then it’s no wonder that you’re
stuck in a rut. Remember, the abdominals are composed of primarily
fast-twitch fibers. Here’s what I suggest to tap into those “guys”:

* pick big (i.e. multi-joint, compound) movements

* train in a full range of motion (get the prestretch when working
abdominals)

* perform explosive concentric & slow eccentric contractions

* do lots of sets of low reps using heavy loads

* make sure you get enough rest between sets

Okay, so here’s the routine:

A1) Lean-Away Chin-Ups 6 x 1-3 @ 5-0-X-0, 120 secs.

* add weight to chin/dip belt, clear chin at top, lean back as you come
down by pushing the bar away and make sure to go all the way down at
bottom

A2) Standing Military Press 6 x 1-3 @ 5-0-X-0, 120 secs.

* clean the weight up to your shoulders, stand with your legs straight
(yes, that means knees locked) and arch back slightly to maximize
prestretch

B1) Decline Leg Raise/Plank 4-6 x 4-6 @ 5-0-X-0, 90 secs.

* this is similar to the move in Rocky IV, raise your legs until they are
perpendicular to your body then shoot your hips up to form a bow from
head to toe, slowly lower your body staying as rigid as possible.

B2) Sicilian Crunch 4-6 x 4-6 @ 5-0-X-0, 90 secs.

* laying supine on a Swiss ball, crunch inwards with the dumbbell
resting on your chest then extend your arms out (completely
outstretched, in-line with your torso) during the slow eccentric.

If you would like to finish off with a couple sets of wheel rollouts for as
many reps as possible, be my guest. Make sure to work the legs and
back/hip extensors during another workout. Rolling out of bed the next
day should offer a pleasant surprise!

John Paul Catanzaro is a certified kinesiologist and professional fitness
and lifestyle consultant with a specialized honours Bachelor of Science
degree in Kinesiology and Health Science. He owns and operates a
private gym in Toronto, Ontario providing training and nutritional
consulting services. For additional information, visit his website at
http://www.BodyEssence.ca or call 416-292-4356.

I have ‘emerged’ some subtle bodybuilding techniques that infuse rapid muscle-growth to any trainee. You see, the “factor of top intensity levels” in combination with “aggressive workouts that expel pure testosterone bursts”, is the key to a fantastic muscular development.

Yesterday, another non-typical “Chest & Biceps” workout suffused my body to some *wondrous moments* of exhilaration and “incredible muscle-inflation”.

I got so pumped… That I could hardly weep the sweat out of my Forehead!

My adrenaline was sky-high, my heart pounded like a piston and there I was enjoying a spectacular workout, which was even better than…

SEX!

I have been distinguished for the small in duration, high in intensity and abbreviated in time muscle-building fundamentals.

Each and every weight-training session is of crucial importance!

Your mind must be mentally prepared for an inevitably brutal, scientifically structured bodybuilding schedule.

The most potent muscle-building exercises, those which command your body to reach new levels of muscle-growth, are Squats, Deadlifts and Bench Presses; combine these exercises astutely, in combination with the Ultimate Muscle-Building System (see http://bodybuildingtips.net) and a strategic infusion of “SUPERSETS” and “MEGA SETS” to succumb new signals of newly generated muscle-tissue.

These exercises will multiply your physical power at astoundingly rapid paces while increasing your metabolism; add to your dieting egg whites, red meat, pasta, rice, vegetables, pure protein, fibers and liquid-based creatine.

( see http://weighttrainingcenter.com/CreaBlast )

The astute combination of the “testosterone boosting” exercises and natural HGH releasing techniques that are induced during exercising with a short in duration, high-in-intensity and adrenaline peaking scheme… forced my body to grow to its’ maximum capacity, while retaining my fantastic gains.

The most successful workouts are ideally inculcated within a 30-45′ training session. I’ve even had tremendous responsiveness in new muscle-size by training even for as little as 25′ per workout.

The secret to total muscular development is directly correlated with the factors of timing, exercise combinations, intensity, recuperation, muscular amplification during workloads and other sensitive parameters.

Every weight-lifting schedule must force your body to “flow” superfluous anabolic hormones like testosterone and HGH, which your body produces. Combine with “CNS-friendly” (Central Nervous System) recuperation periods, and rejoice fantastic gains in shorter periods.

About The Author

George Papazoglou is the Creator of the Ultimate Muscle-Building Systems at: http://bodybuildingtips.net

Other Bodybuilding Products: http://1gym.com/workout_program.htm

Affiliates (Reprint this article with your $-Links) http://bodybuildingtips.net/associates.htm

This article maybe freely reproduced provided that it is published at its’ absolute entirety including the Author’s credentials and this © Protection Message.

Take a walk into any gym and you will see menof all shape and sizes pumping their chest insanely. Why? Because we are genetically wired up to think that by having a strong and powerful chest is a way to ward off adversaries and also a natural female magnet. The fairer sex instinctively loves to snuggle up on a strong chest as it gives them a sense of security and protection. Even in the animal kingdom, the gorilla pounds its chest to scare off foes and attract mates.

Your chest muscles or pectoralis or commonly called the pecs is a big muscle group. For your chest muscles to grow fast and massive, you will have to lift heavy and in excellent form. The fundamental exercises which you must do for your chest routine should be the flat bench press. Stay away from the machines. Use free weights. Flat presses work your entire chest muscles, and are probably the best mass chest muscles builder. Dumbbells are superior to barbells in that they allow a greater range of motion, more balancing work is required and therefore recruiting more fibres and synergistic muscles for massive growth. However you should do barbell presses for variations and shocking effect for further muscle growth.

Next will be the incline dumbbell press. Inclines work the top of your chest muscles giving you the broad and wide chest like those of comic book super heroes. The exercise is executed the same as the flat press except that you are lying on an incline bench. I do not recommend decline presses as that will develop your lower pecs and gives you a drooping chest look. We want a strong and powerful chest, not tits!

Another great mass builder for your chest is what I call the superman dip. If you do the vertical dip, you will end up working your triceps and shoulders more. If you lean forward and tuck in your chin into your chest and perform the exercise like a plane taking off or Superman flying towards the sky, then you will place major stress on your chest for a full and wide chest development. Make sure to go down to where you feel a deep stretch in your chest. The bottom part of the rep is where you chest gets the work.

Always work you chest muscles with heavy weights and in execllent form throw in some flyes and weight pushups now and then for all rounded chest muscles development.

Chew is a personal trainer who count top models, pageant winners, actors and other celebs as his clients.

The author of Burn Fat Build Muscles Fast! ebooks and runs a fitness school in Singapore Personal Trainers

Is the ‘I Feel Fat Day’ (IFFD) syndrome affecting your output? That extra flab can overpower you and your work. Thee feeling of being fat can morph into an emotion like ‘happy’ or ‘angry’. Days overpowered with that feeling have been designated as ‘I Feel Fat Day’ (IFFD). So don’t let your weight determine your mood.

How many times have you heard your colleague quipping, “I feel fat” or “It’s a fat day feeling?” Can’t fit into your favorite pair of jeans? How about a snide comment from a relative or colleague? That’s all it takes to turn an ordinary Monday or Tuesday into IFFD(I Feel Fat Day).

Perhaps just like the national celebrations, ‘fat’ is important enough to get a day named in its honour and it doesn’t just come one a year! Carrying extra pounds is necessary but not exclusive prerequisite to an IFFD. To have an IFFD, one must also carry an element of shame. A good IFFD is not complete without tears, self loathing and a frantic scramble for concealing clothes.

So, how to keep away ‘fat’ from becoming an emotion? Simple semantics: fat is fat. Don’t confuse it with the emotions so often attached to it, and recognize that shame and self-loathing are useless distractions. Neither of them will help you get closer to your goal. The way out is simple: instead of wasting time and psychic energy on IFFDs, we could use those special resources for the job at hand.

Here’s the ultimate plan for coping with an IFFD:

. Make your very next meal a healthy one. By choosing a lightly dressed salad instead of the usual, you are putting yourself on anew path and abruptly ending the IFFD.

. Get Moving. A body in motion is beauty in progress. Even if it’s the middle of the day and you cant hit the gym because of your tight schedule, you can still go up and down the stairs.

. Wear something that makes you feel beautiful and enjoy your unique look.

. Hang out with positive people. Try to be in company of winners, people who feed you energy and inspire the best in you.

. YOU HAVE THE POWER TO CHANGE SOMEONE ELSE’S LIFE AND TRANSFORM YOUR OWN AS WELL. LEARN TO APPRECIATE AND VALUE YOURSELF.

Tip: Many of us feel too flabby while making love, feel too many bulges in the wrong place, feel awkward when lights are on and ask, what’s the way out? Obviously there is hope and certain exercises, habits and lifestyle changes one can adopt to get rid of those unsightly fat deposits. You can strengthen your lower back. It is specially improtant when you are working on your abs. Besides that. cut on sodium and try to create a “V” shape in your upper body. Crunches are vital in your quest to eliminate love handles. Also reduce the consumption of alcohol as they contain “empty calories”. The magic key lies with the cardiovascular exercises

We Suggest: Lose your LOVE HANDLES at http://www.weightloss-health.com/body%20building%20mind%20games.htm in an effective way!

About the Author:

Jasdeep: for http://weightloss-health.com/ your complete and most comprehensive family guide on Health.

Look out for highly effective and recommended muscle building programs from the best in this field and a chance to go through muscle building articles directory at Muscle Building Supplement, Tips, Programs and Workouts

If you wish to reproduce the above article you are welcome to do so, provided the article is reproduced in its entirety, including this resource box and LIVE link to our website.

Depending on your goals and body type, different amounts of cardio may be required. A lean “hard-gainer” trying to add mass may benefit from only one or two cardiovascular sessions per week. On the other hand, someone like myself who is extremely prone to storing fat and sensitive to carbohydrates may require 3 or more sessions in order to maintain peak physique. Since you can only get better at a particular exercise by performing it, those interested in running marathons or participating in endurance events such as a triathlon must increase their frequency of cardio in order to prepare for the event.

MAXIM 1: Your body type and goal for training will dictate the type, frequency, and length of your cardio

When your goal for cardio is general health, you have a few decisions to make about what type of cardio you will perform. Many people enjoy taking long, slow runs. Enjoying cardio is important, so if you find an enjoyable method of cardio, there is no reason why you should discard it. The same decision should influence your choice for timing. Many people claim that you must perform cardio first thing in the morning and/or on an empty stomach to see maximal benefit. I disagree. If you have trouble waking up or putting a full effort into morning cardio, and will get a much more vigorous workout in the evening, then why not do it then? Perform cardio when you feel the best, when you are ready and know you will stick with it and give it 100%.

MAXIM 2: Find cardio that you enjoy, and do it when you feel you have the most energy

There are many styles of cardio. There is some debate about what cardio is best for you. People preach about training in the “zone” of a particular heart rate for maximum fat burning benefit. While it is true that your body will utilize more fat for energy during this period, this is not the entire picture. Moderate cardio means your body will recover quickly - your heart rate will return to normal within a short period. Intense cardio, which elevates your heart rate beyond the “zone”, may not burn as much fat during the exercise, but your body will take longer to recover. Your body must process waste and your heart rate will remain elevated for hours after the bout of exercise. You will burn more calories throughout the day, and therefore you will receive a superior benefit.

To better understand this, let’s consider a situation where you burn 200 calories during exercise. You have a choice: you might burn those calories walking at a brisk pace and reading a book, and it will take you 1 hour. Or, you might burn those calories performing short sprints followed by periods of moderate jogging, and you will burn those calories in 20 minutes. While the “hour” cardio kept you in the “zone” for fat burning, guess what? The 20-minute cardio elevated your heart rate and took you into an anaerobic zone where your body accumulated an “oxygen debt” - a need for oxygen and fat burning to help flush waste from your system and recover from the intense exercise. So during a 24-hour window, you will burn MORE than the 200 calories, and therefore be closer to your fat loss goal.

While there is no hard, scientific evidence to support this next maxim, I truly believe in it. I have witnessed this not only in my own transformation, but also with countless others as well.

MAXIM 3: The less time it takes to burn the same amount of calories, the more calories you will expend later that day

This maxim may seem confusing, but it’s very simple. It means that if you are going to burn 200 calories, when you burn that 200 calories in 20 minutes instead of 1 hour, your metabolism will increase throughout the day and you’ll end up burning MORE than 200 hours when that day is done. This is why high intensity interval cardio, like that recommended in David Greenwalt’s book, The Leanness Lifestyle or the “20-Minute Aerobic Solution™” which is recommended by Bill Phillips in Body-for-LIFE™ is so effective - it burns the most amount of fat in the shortest period of time

Just because high intensity cardio may burn more calories doesn’t make it superior to moderate cardio except with respect to calories burned. There is some evidence that you may improve your cardiovascular health more quickly with high intensity cardio, but this is no reason to discard your long runs. If you have a busy schedule and wish you fit 3 short, 20-minute sessions, then intensity is the way to go. If, however, you truly enjoy your long bike ride or jog on the weekends, then go ahead and do it - you will still be improving your health and burning calories, and if it is something that you enjoy, you will stick with it! Remember, too, that if you are training for a marathon, all of the 20-minute high intensity cardio in the world will not prepare you fully to run 20+ miles. You must perform the moderate, long duration cardio to prepare your body for the event.

This leads us to another maxim. Your heart rate can provide you a lot of information about your training. Over time, your resting heart rate should decrease. Mine went from the high 60’s to a current value of 48 due to my cardiovascular conditioning. When you train with weights, you can use a heart rate monitor to see what your target heart rate is (weight training will take it to the anaerobic levels, or about the maximum heart rate you would want to train at) - this will provide much better feedback than a generic formula. By tracking your heart rate, you can monitor your effort. If you train today at 160bpm then have a lousy day and don’t feel like you’re receiving any benefit, use your heart rate as a guide. As long as you are pushing hard enough to hit that 160bmp mark again, you know you are getting at least the same intensity from your training as the time before.

MAXIM 4: Use your heart rate as a tool for feedback about your progress, not as a “RULE” for fat loss (i.e. the “zone”, etc)

Many people are very intrigued by the readouts on machines when they perform cardio. Unfortunately, those numbers are based on generic equations that fit the “general population” rather than you as an individual. For example, calories burned are based on your weight. A 200-pound person at 8% body fat will have the same formula applied as a 200-pound person at 30% body fat. However, the more that you train and the leaner you are, the less calories you will burn during the same activity. In this example, the 8% person will actually burn fewer calories than the 30% person, due to their level of health and amount of lean mass. There are also issues with metabolism, activity throughout the day, nutrition, and many other factors that are not taken into account.

Does this mean that the readouts are worthless? Not at all. In fact, they are very useful. When I did my morning run this morning, the readout said that I burned 610 calories in 30 minutes. While I may not have truly expended that amount of energy, it is a great reference for me. Why? Because the next time that I perform cardio on that machine, I’m going to push myself harder and try to burn 650 calories. Again, I may not actually be burning 650 calories, but you can be certain that if the readout gives me that number, I will be working harder next week than I did today. So it is a great tool to gauge your own progress. It is also a great tool to mix up your style of training. If I do a high intensity workout and burn “400” calories, then I know if I come back and perform moderate training, I can shoot for “400” calories and expend about the same amount of energy during the activity.

MAXIM 5: Do not take the readouts on cardio machines literally - use them as a scale to gauge your own progress

It is interesting to learn the various ways that different styles of cardio expend energy. A slow, moderate run may take 45 minutes to burn 400 calories. However, the same amount of calories might be expended in a 15 minute, high intensity run. This is due to the fact that your heart rate becomes extremely elevated, and your muscles begin performing extreme work in order to help you accelerate through the intense periods. On the same token, a “slow” jog on a steep incline may burn the same amount of calories. In this situation, your body is fighting against gravity, so again you are still performing “high intensity” effort despite the slower pace.

As a final ingredient, consider variety. I can guarantee that if you always use the treadmill, your body will become so efficient at using the treadmill that you will begin to burn fewer calories doing the same workout. On the other hand, if you perform treadmill work one session, stair climber work another session, then go for a jog, you will continue to see the benefit of increased calorie expenditure. If your training permits, try to build in as much variety as possible. This will keep the fat melting off and continuously improve your cardiovascular condition.

MAXIM 6: Variety is key - whenever possible, vary not only your style of training (i.e. moderate, high intensity, etc) but also the terrain or equipment that you train on

I often have clients complain that they don’t have access to the right equipment to perform much variety with cardio. If you simply purchase an inexpensive jump rope, you can easily train two different exercises: jogging, and jump roping. Now consider different styles of training: moderate (low intensity), high intensity interval training, and just high intensity training (where you try to elevate your heart rate and maintain that throughout the duration of the exercise). This alone provides 6 different possibilities for a cardio session, which is more than enough variety to change things throughout your training cycles.

Cardiovascular exercise is an important component of general health. While certain people may require different amounts and types of cardio, everyone should engage in at least a little cardiovascular activity each week. There are many methods for training which all have their advantages. You should learn what works for you and what you truly enjoy so that you will continue to perform cardio and reap benefits of good health.

Don’t let someone fool you into thinking cardio isn’t necessary. Even if you are in top shape, a little cardiovascular exercise can still benefit your general health. The key is to change the style and frequency of cardio to suite your lifestyle and fitness goals. Consider various styles of training, different terrains, and new types of equipment to train on. As always, learn your body and don’t use any one else’s rules to dictate your training. Keep a good journal, and find out what works for you. Peak cardio is a sure way to move closer to your peak, natural physique.

You deserve to hear this topic covered in amazing detail as part of the 5-CD audio program, Lose Fat, Not Faith - pick up your copy online at Natural Physiques today!

Jeremy Likness, the CEO of Natural Physiques (a division of Golden Summit Inc) is a Certified Fitness Trainer and Specialist in Performance Nutrition. He has coached clients around the world to lose fat, gain muscle, and live healthy after losing over 65 pounds of fat himself. He is the author of the internationally-selling e-Book, “Lose Fat, Not Faith” that has been sold in over a dozen countries. Visit Jeremy at http://www.naturalphysiques.com and join him on his weekly coaching call at http://www.become-your-best.com.

To be the best bodybuilder that you can be, it is vital that you understand the different body types to determine which workout and dieting routine you want to follow. Every body is classified as one body type or a combination of two different types, each having a unique classification in of itself. You are going to learn all about endomorph, mesomorph, and ectomorph body types which will give you an idea of what type you are, and the proper plan that you should follow in obtaining the body of your dreams.

The typical body of an endomorph is soft and round. This physique presents the illusion that much of your muscle mass has been absorbed in the abdominal area. The arms and legs of the endomorph are very short in length, which is the main cause of a stalky appearance. Endomorphs usually have a high waist, and hands and feet that are small compared to the thighs and upper arms. Other features of the endomorph include a large head, broad face, fine hair, and smooth skin.

A mesomorph will find it easy to build mass, but they will have to include different exercises in their program for the muscles to develop symmetrically. The mesomorph responds well to training and their sessions need to remain short. Their training sessions should include a combination of heavy weights and a variety of toning exercises to develop a more balanced appearance. Features of the mesomorph include a long torso, hard muscle structure, strength, and a large chest. Mesomorphs are the best body types suited for bodybuilding and it shows with the physiques of many of the all-time greats.

The last body type that we are going to discuss is the ectomorph. Ectomorphs have lean bodies with little muscle development. This body type is characterized by a light build, and these type of people may even find it hard to gain weigh due to being so thin. Because ectomorphs find it hard to gain weight, they should spend more time focusing on strength than trying to lose weight. Examples of common ectomorphic body types are swimmers, marathon runners, fashion models, and basketball players. These people are considered lucky to some, but are referred to as “pencil-necks” by others.

Out of the three different body types, you should now have a general idea of what body type you are. Remember, most people are a combination of the three which can make it even more difficult when selecting a workout program. I will discuss in more detail the different nutrition and training programs for these body types in one of my future articles. Until then, you need to determine, into the closest percentage, what combination of body types you are. It will make the process so much easier. Until next time, later!

*http://exercise.about.com/od/exerciseworkouts/g/Ectomorph.htm
*http://en.wikipedia.org/wiki/Ectomorph
*http://dictionary.reference.com/search?q=mesomorph
*http://bodybuildingpro.com/bodytypeinformation.html
*http://www.femalemuscle.com/fitness/bodytypes.html

MY SITE: http://www.mightybody.com

1) The first thing an absolute beginner should do is visit his/her doctor and get the all clear to begin a workout program that will include cardiovascular and weight training.

2) Decide on what are your goals. Do you want to lose body fat and tone up or do you want to gain weight? Doing both at the same time can be achieved too but is very difficult and can lead to zigzag diets.

3) A general guideline is that if your body fat is below 14% you should be ok to bulk up and gain some weight and body fat. If you are above 14% then you should try to first lose some fat and then try to gain the weight. Generally anyone who has a body fat percentage of over 30% is considered to be obese.

4) Have a set nutrition plan before you begin training. 5-6 meals a day are an absolute MUST whether you want to lose bf or gain weight.

5) Have a set training regimen. If you have to, hire a personal trainer for a couple of sessions to show you how to perform the basic exercises. Ask for advice on your routines, either from knowledgeable people in the gym or in our forum.

6) Choose a gym that will have all the basic equipment (benches, squat racks, smiths etc). If you go during peak hours (5pm-8pm) you should try and join the gym with the most equipment around. This will help you finish your workout faster and not wait for someone to get off your machine. Make sure your gym has personal trainers and helpful staff. Cleanliness is also a MUST!

7) Don’t just go to the gym to train chest and arms! If you want your progress to be fast you MUST train all muscles at least once per week.

Do not tax your body with unnecessary time in the gym. Go in, train hard and get out of there as fast as you can! Growth takes place OUTSIDE the gym while you are eating healthy meals and while sleeping and resting.

9) Cardio training is a good tool for all beginners in order to help them gain some cardiovascular strength for strenuous weight workouts.

10) Always remember that you will progress faster if you contantly apply the following equation to your lifestyle:

TRAINING + MEALS + REST = GROWTH! If one or more components are missing, growth simply won’t take place and you’ll end up being very frustrated.

Copyright 2006 Konstantinos Marangopoulos

Even if you’ve got the greatest abdominal workout in the world, it’s not going to slim your waist unless you also burn off the fat. Trust me…there are many of people out there who have great muscular tone and balance in the mid-section, but don’t even know it because those nice abs are covered in a layer of fat. Remember, a combination of three factors is necessary for a slim waistline: a good abdominal workout, smart cardiovascualr exercise, and proper nutrition. In this article, I’m going to explain how to choose the proper cardio workout structure for burning the most amount of calories and burning the proper ratio of carbohydrates and fat.

When it comes to cardio, the question I probably receive most is: long and slow or short and fast? This question actually reflects the most important concept behind a good cardio routine. The truth is, it depends. Let’s begin by looking at total amount of calories burnt.

Say I ask you to travel a mile on foot. I don’t care how you do it – walk, jog, or run. Many exercise professionals will tell you that you’ll burn the same number of calories any way you do it, as long as you’re covering the same distance. This is simply not true. Studies have shown that the faster you cover that distance, the more calories you burn, period. There is a higher metabolic cost to moving quickly than to moving slowly. So you’re going to burn the most calories by pedaling, running, rowing, swimming, or doing any other cardio you do as fast as possible. The added bonus is that the faster you move, the higher your post-exercise metabolism becomes, meaning that you burn more calories throughout the day after your workout than if you had moved at a slower pace.

Here’s the catch – the faster you “move” across that mile, the more you rely on carbohydrates for energy, and the less you rely on fat. Although burning carbohydrates is beneficial, your body should also be learning how to efficiently use fat as an energy source. The “fat-burning” zone varies from person to person, but a good rule is that when breathing becomes labored or the muscles begin to burn, you’ve crossed the threshold to utilizing carbohydrate as a primary energy source. The basic science behind this is that it takes more oxygen to burn 1 calorie from fat than it takes to burn 1 calorie from carbohydrate, so as your body begins to work harder and get lower on oxygen, it turns more to carbohydrate as an energy source.

So here’s the application part. If you are pressed for time in your workout, go short and fast (i.e. 10-20 minutes, at an intensity level of 8-10). You will burn more calories, both in your workout and throughout the rest of the day. Ideally, however, if you have the time, you should also be incorporating long and slow cardio workouts into your routine (i.e. 20-60 minutes, at an intensity level of 6-8), essentially “training” your body to burn fat as a fuel. Often, I have my clients work in both zones by performing their short and hard cardio efforts prior to weight training on their “difficult” days, then performing their slow and long cardio efforts on their “easy” days. The added bonus is that the slow and long cardio efforts allow the body to recover more quickly from the previous day’s difficult efforts, which means better results.

Let’s finish with a sample workout that will keep you in both zones during the same workout. This is an “interval” routine. Here’s how it works:

5 minute graded warm-up, gradually working up to a hard intensity by minute 5

1 minute hard-fast effort (labored breathing)

2 minutes easy-medium effort (conversation possible)

2 minutes hard-fast effort

1 minute easy-medium effort

repeat 1x

3 minutes hard-fast effort

3 minutes easy-medium effort

4 minutes hard-fast effort

4 minutes easy-medium effort

repeat 1x

5 minute cool-down, gradually working down to a very easy effort by minute 5.

If you sign-up to work more extensively with an online trainer at www.pacificfit.net, you can receive a series of workouts that include pre-written cardio intervals similar to the one above, along with a comprehensive resistance training routine and nutritional plan, complete with exercise photos and videos.
Congratulations, you’re yet another step closer to slimming the waist.

Head trainer Ben Greenfield runs the online training website Pacific Elite Fitness, and holds Bachelor’s and Master’s degrees in Sport Science and Exercise Physiology, as well as certifications from the National Strength and Conditioning Association as a Personal Trainer and Strength and Conditioning Coach (NSCA-CPT & CSCS). For over 6 years, Ben has coached and trained professional, collegiate, and recreational athletes, and helped hundreds of individuals achieve their personal fitness goals. For more information on online personal training and fitness, contact Ben at elite@pacificfit.net.
www.pacificfit.net

How NITRIC OXIDE can prevent – even REVERSE HEART DISEASE AND STROKE.

One out of EVERY TWO Americans will die from Cardiovascular Disease – which in almost every case could have been prevented. DON’T let you be one of them!

What is Nitric Oxide (NO)?

Though you may never have heard of NO, scientific research around the world has demonstrated that NO may influence the functioning of your lungs, liver, kidneys, stomach, and heart. Our vascular system uses NO to control blood flow to every part of the body. Not only can NO relax and dilate the blood vessels, thus ensuring that the blood can efficiently nourish the heart and tissues of the entire body, NO can also support healthy blood pressure when combined with a healthy diet and exercise.

The Cardiovascular system plays a powerful regulatory role in every major bodily function and organs, more specifically, every cell in the body. If the system is compromised, if vessels become constricted and hardening plaque builds up in them, you become a prime candidate for a heart attack and stroke, often without notable symptoms.

Most Cardiovascular Disease doesn’t have to happen. When you hear the words “CARDIOVASCULAR DISEASE” most people automatically think of heart attacks. Cardiovascular Disease actually covers a much wider scope of serious health problems – heart attacks are just one type of Cardiovascular disease. Fortunately NITRIC OXIDE can positively affect virtually all of them.

Some of the most common forms of Cardiovascular Disease are:

High Blood Pressure

NITRIC OXIDE can help dilate the smooth muscle of the blood vessels. With this dilation, the vessels can relax and allow blood to flow easily through them and quite possibly lower the blood pressure.

ATHEROSCLEROSIS

When you are young, the vessels around your heart are flexible. As most people age, the smooth inner walls of the arteries gradually thicken and lose some of their elasticity, at the same time, fatty deposits – or plaque are accumulated on the arterial walls. This is called atherosclerosis or hardening of the arteries and when that occurs it can reduce the diameter of the arteries and impair normal blood flow. When the body is manufacturing adequate and even excess NITRIC OXIDE, plaque formation and atherosclerosis are much less likely to occur and may be reversible.

HEART ATTACK

A blood clot in your coronary arteries may be only a fraction of an inch thick, but if it even slightly or completely deprives your heart of oxygen, it chokes off nourishment that the heart cells need and can cause a heart attack. Heart attacks can be triggered by more than blood clots. Excessive plaque in the arteries or a temporary but sudden contraction or spasm of the artery called a vasospasm that impedes blood flow can also cause heart attacks. Deprived of oxygen, a section of the heart tissue will “starve” and start to die. Serious damage can happen very quickly. NITRIC OXIDE can offer protection by acting to lower Blood Pressure and Cholesterol and improve Circulation.

STROKE

Although heart attacks strike the heart, and strokes attack the brain, they have more in common than you might think. Both can be triggered by blood clots, although with strokes, these clots settle in the vessels leading to the brain rather than the heart. When that happens, the clots can interfere with normal blood flow and deprive the brain cells of oxygen. The outcome can be brain damage, disability and even death. The most common sites for these blood clots are the carotoid arteries, which are located on either side of the neck. When normal production of NITRIC OXIDE is impaired within the vessel walls, you are much more susceptible to clotting and strokes.

Two of NITRIC OXIDES critical functions – preventing the formation of blood clots and keeping the arteries free of plaque – work specifically against the occurrence of stroke.

LIFESTYLE CHOICES YOU MUST MAKE

Though some risk factors are beyond your control, such as family history or Cardiovascular disease, age and gender, you can influence many others with the lifestyle choices you make, because preventing Cardiovascular Disease always goes back to the choices YOU make.

• Stop smoking
• Lower your blood cholesterol level
• Control your blood pressure
• Keep your blood sugar under control
• Drink alcohol in moderation
• Maintain your weight at normal levels
• Exercise regularly
• Reduce stress, anxiety, loneliness and depression

If Cardiovascular health is your goal, NITRIC OXIDE needs to be on the front lines of your heart healthy program. Many heart attacks and strokes are preventable. You can put a stop to the progression of Cardiovascular Disease even if you already have it.

This article began with the sobering statistics that one out of two Americans will die of Cardiovascular disease – which in most cases could have been prevented. You can beat those odds, even if you currently have high blood pressure, have suffered a heart attack or at a high risk. The power to lead and entirely new and healthier lifestyle is in your hands.

Lynette Dollard works from home in the Health & Wellness Industry. She is supported by a network of renowned Doctors, a team of dedicated Scientists with all the latest information on health and wellness issues.

If you would like to find out more on how to change your heart health and diet whilst assisting your energy, circulatory and immune system functions please email me at lynetted@aapt.net.au or visit my website: http://trimtheweight.org/?refid=niwor-37446