Carbohydrates 101

There used to be a TV commercial where the spokesperson would always end with, “An educated consumer is our best customer.” I wholeheartedly believe such an approach is key to helping a client reach his/her fitness goals. After all, the average client works with me between 2 and 4 hours per week. That leaves about 164 hours where it is up to the client to do the right thing. An important part of that education lies in recognizing how carbohydrates affect the human body.

The principle purpose of carbohydrates is to provide the body with energy. This is accomplished in the body by turning all carbohydrates into a substance called glucose (or blood sugar). Once converted, glucose begins to accumulate in the bloodstream. The problem is that one cannot have either too much or too little glucose in the blood at one time. When the level of glucose in the blood becomes too high, the body secretes a substance called insulin to remove the excess glucose. Now there are three places insulin transports this excess glucose to for storage: the liver, the working muscles of the body, and fat cells. Imagine these three places as storage rooms. The liver and the working muscles are storage rooms that only have one door - they can only receive glucose at a slow and steady pace. This is not a problem when the level of glucose in your blood is within normal range. However, when your blood sugar is high, insulin is trying to jam it all in through this one door – and it cannot! Consequently, your body is forced to skip the liver and the muscles and move onto the third option: fat cells. Now the fat storage room has thousands of doors – easily receiving the excess glucose.

How can you make this information work for you? Well, not all carbohydrates are converted to glucose at the same speed. Obviously, we want to try to eat carbohydrates that are converted slowly so you can easily accommodate them in the liver and working muscles. Carbohydrates that turn to glucose too quickly invariably wind up as fat. The Glycemic Index is a system of classifying carbohydrates based on how quickly they are converted to glucose. Foods are rated from one to 100 – the higher the rating, the quicker it is converted to glucose. If you Google “glycemic index,” you will find many websites that list foods and their corresponding ratings. Use the index to make educated choices about what to eat.

Many mitigating factors are involved in living a wellness lifestyle. The role carbohydrates play is but one component. However, the more you try to learn about your body the better prepared you will be to realize the goals you are trying to reach. Good luck and good health.

- Jeff

Keeping your workouts effective

One of the main reasons the human race has endured on this planet for so long is our innate ability to adapt to our environment. Be it cold, hot, floods or droughts, we have always found a way to survive in an ever changing world. The same holds true for exercise. After exercising regularly for as little as two weeks, our bodies begin to adapt to the stimuli and eventually what made you sore just doesn't do it anymore. Adaptation breeds complacency and boredom and oftentimes people fall off the exercise wagon as a result. Here are a few tips to keep your workouts effective.

VARIETY: I know a lot of people tear a page out of their favorite fitness magazine and head straight to the gym. There's nothing wrong with doing so, but know that pretty soon your body will adapt to anything you do repeatedly. I guess what I'm trying to say is tear A LOT of pages from your favorite magazines and constantly mix it up. Never allow yourself to get hung up on a particular exercise or group of exercises simply because they felt good. Variation will keep those exercises effective over the long haul.

TEMPO: An often neglected variable in exercise is tempo or the speed with which you perform each repetition. Taking 5 seconds to complete a single repetition has a much different effect on your body than taking one second to complete it. Changing the tempo of your repetitions adds another dimension of change to your routines.

INTERVALS: Incorporating a cardiovascular activity between sets is a great way to strengthen the most important muscle in your body - your heart. Instead of sitting on the bench to recuperate after a set of shoulder presses, try jumping rope for a minute or perhaps some jumping jacks. This allows your shoulders to recuperate, but still jacks the heart rate up for a short interval of time.

BODY WEIGHT: You don't always need external resistance like dumbbells or elastic bands to have a great workout. Anyone who has trained with me can tell you that there exist MANY exercises that are VERY hard and use only your own body weight. Applying body weight exercises to your routine is yet another way to keep your body from getting used to what you do.


Bear in mind that even if you do the same thing every time you exercise, it's not a "bad" thing. But eventually your body will get accustomed to it and it will certainly not have the same effect on you. Keeping your routines changing is going to help you move forward on your quest to get stronger and healthier.

- Jeff

Finding the right trainer for YOU

Hiring a personal fitness trainer is an important investment of both time and money. You are seeking out someone with expertise in overall wellness to help you reach your fitness goals faster and safer than you would alone. Like any other investment, you want to make sure you are getting the best value for your money. The following are but a few guidelines to ensure the trainer you hire is the best person suited to help you get where you want to go with your health:

CERTIFICATION: Unfortunately, few state and local governments require trainers to be certified in order to do business. Whether you are training in a gym or in the privacy of your own home, make sure your trainer is certified by an accredited fitness organization. Although a trainer is ALWAYS learning with every client they work with, a quality education from a respected school ensures they have a good foundation of exercise knowledge on which to build upon. Here is a listing of some of the most respected certifying bodies in the industry:
• American College of Sports Medicine (ACSM)
• American Council on Exercise (ACE)
• International Sports Sciences Association (ISSA)
• National Academy of Sports Medicine (NASM)
• National Federation of Professional Trainers (NFPT)
• National Strength Conditioning Association (NSCA)
All of the aforementioned certifying bodies require Continuing Education Credits in order to renew their certification each year. Ensure your trainer’s certification is current.

INSURANCE: Clients are always telling me, “You’re killing me, Jeff!” Truth is, clients cannot train when they are injured (or dead), and so I work hard to keep them healthy and safe. However, exercise carries inherent risks and being protected is in the best interest of all parties involved. Your trainer should have current personal training insurance in the event an injury occurs. Even if you are working with a trainer in a gym, be sure to ask for proof of insurance.

REFERENCES: No one is going to give you better feedback on a trainer’s performance than someone else who is paying for the same service. Asking for references is not only going to provide insight on a trainer’s knowledge and abilities, it will also educate you on their work ethic, empathy, and punctuality – important qualities in a trainer.

CLEAR BUSINESS POLICIES: A professional trainer should clearly outline his/her policies in writing so there is no misunderstanding between trainer and client. Everything from requiring informed consent to a written agreement on fees avoids any misunderstandings. Additionally, the use of forms such as a Health Assessment Questionnaire and (where applicable) a Physician’s Release ensure your trainer has all the information he/she needs to make your exercise experience a safe one.

COMPATIBILITY: Not every trainer is a good fit for every client. Finding a trainer you “click” with can make a world of difference. Be sure to meet in person at least once with a trainer BEFORE you begin working out with him/her. If possible, take the time to observe him/her working with another client. This will give you an idea whether you will feel comfortable trusting that person to keep you safe while pushing you to exercise.

In closing, the hiring of a personal trainer is a big step on the road to a fitter, healthier you. As such, you should take the time to find the right person for the job. Doing so will end up saving you time and money in the long run.

Jeff Mendoza, CPT, HFS

Proper gym etiquette

The gym is a place where many people come together for a common purpose: to get or stay in shape. Although we are all there trying to do the same thing, unfortunately not everyone practices proper gym etiquette. With so many people in one area trying to work, it is vitally important to understand basic rules in order to ensure the comfort and safety of all involved. Most of this is common sense, but here are but a few basic guidelines to make sure everyone’s gym experience is a safe and pleasant one:

STAY SANITARY– Apparently, it is lost upon some people that one actually tends to sweat while working out. Naturally, your sweat doesn’t bother you much, but it certainly bothers everyone else. It is a breeding ground for bacteria (most notably MRSA, which is REALLY bad) and just plain gross! All gyms should offer antiseptic sprays, foams, or wipes in an effort maintain a bacteria-free environment for you. Please take a moment to wipe down each and every piece of equipment you use and do not hesitate to politely ask someone do so if it happens to slip his or her mind.

CLEAN UP AFTER YOURSELF – Some workout routines require a sequence of exercises requiring you to utilize an array of dumbbells, plates, and/or other gym equipment. This is all fine and well, but please put everything back when you use it. Leaving stuff lying around is not only a potential injury waiting to happen, but it’s just plain rude. I have actually seen a 63 year-old woman trying to unload 875 pounds that some knucklehead left on the leg press machine. Totally not cool.

DON’T BE AN EQUIPMENT HOG – As I mentioned in the last point, many routines require successive use of multiple pieces of equipment. This can get problematic during peak gym hours. Trying to “lock down” multiple machines when the gym is full is not only selfish, it’s a good way to get yourself in a fight! Please allow others to work in with you if the gym is crowded and try your best to accommodate others. After all, we are all in there trying to do something good for ourselves. Working together only serves to add to humanitarian ambiance of the exercises experience (wow, that was deep).

NOBODY LIKES A KNOW-IT-ALL – I see many people doing exercises improperly. However, I only say something to someone when I believe they stand a good chance of injuring themselves. Even then, I try to be as politically correct as I possibly can and I never interrupt someone in the middle of a set. Offering unsolicited advice tends to bruise egos and cause friction in the gym.

DON’T ABUSE THE GYM – A lot of adrenaline is produced in a gym setting. People get amped up moving iron around. They get so excited working out that sometimes people slam weights and machines in a reckless manner. This is a safety hazard for those in the immediate area and shortens the life of the equipment. Sure the gym will buy new stuff, but believe me when I tell you the cost will be passed on to all members.

In closing, please make note of all the annoying things that people do in the gym and make a mental not to avoid similar behavior. Doing so will make that exercise just a little less uncomfortable for all.

- Jeff

Fitness programs allow YOU to reach your full potential

Fitness is a state of the human body that allows it to function up to its full potential. It is the ability to do regular jobs without any strain, while being alert and energetic enough to endure any stressful activities. It is basically a condition wherein, all the major parts of the body, heart, lungs, kidneys, liver, bones and muscles are in proper working condition. There are four aspects related to physical fitness: cardio respiratory endurance, muscular strength, and muscular endurance and flexibility.

Fitness programs are the path to having a healthy body. They are the perfect way to incorporate exercise into the daily routine. Fitness programs, when followed religiously, are a remarkable way to counter several diseases, even in old age. Fitness programs need a lot of commitment and hard work. There are several stages in incorporating a fitness program into your daily routine.

The first thing is to check your present health condition to determine what kind of a program would suit you. This requires a basic health check up of blood pressure, diabetes-check, and a full work over for any suspected diseases, and past injuries. Also, consider your family history. Are you prone to heart attacks, strokes, arthritis, and other ailments?

Another major aspect in physical fitness is the body's composition, which indicates the makeup of the body in terms of the ratio of lean mass to fat mass. Lean mass is comprised of muscle, bone, vital tissue and organs. Good fitness programs take all these physical conditions of the person into account. The ideal exercise regime for a person will suit his/her body type. This is also contingent upon one's objective be it weight loss, physical strength, or something else.

Fitness programs are composed of several kinds of activities such as: aerobics, aquatic exercises, golf, walking, skipping, jogging, swimming, bicycling, running, skiing, or playing sports like tennis and squash.

The program should be chosen to suit your fitness level. It should be enjoyable, with realistic goals, and should fit well with your lifestyle. Some people may not see immediate results. Depending on the program as well as their body type results may vary. Patience is very important.

Another way to make things more interesting is changing upwhat type of exercise you do. You can opt for an instructor for special kinds of fitness programs or for group fitness programs. People with disabilities need to follow fitness programs consistently as well and will see a huge improvement in all aspects of life.

There are many professional fitness centers that have sophisticated equipment to suit all kinds of people and fitness needs. These centers have professionals and medical specialists who would be able to offer advice about the best kind of fitness program to take up. They provide customized workout routines, nutrition plans, personal trainers, and expert guidance to make the results last.

The important thing is to make the decision to become more physically fit and get to it right away. Don't let another day go by living below your full potential.

About the Author: Next, get the entire list of 20 "Blueprints" I created that allowed me to dramatically transform my body and win the 1998 Body For Life contest. Imagine finally getting the body you've always wanted! Only available at Harry's Blog

Article Source: Content-Syndication.org

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Examples of Fitness For Children

We need to set an example for children with exercise and physical activities. Childhood obesity is rising at an alarming rate.

How can we encourage, direct or insist on exercise for our kids if we have not given them the example and tools they need to be physically fit?

Our children are profoundly affected by how we, as parents treat ourselves in every aspect and participating in fun activities is not only good for the heart and muscles but will improve self-esteem for everyone involved.

Some fun ways to workout with your kids are:

*Jump Rope

*Walk the Dog

*Kick around a soccer ball

*Tag football

*Swimming

*Fun runs

*Bike Ride

* Buy a kid friendly workout video and do it together

By participating in physical activities with your kids and also making a point of working out for yourself, your kids will learn the importance of staying active and will carry those lessons through their life if encouraged to do so by example.

Healthy Eating Habits for Kids - Another way kids learn to be healthy is through eating habits; if your kids refuse to eat unless they are given something fried or full of preservatives? be alarmed. Be proactive! Start introducing new foods and cut out the high fat alternatives, this will have a huge impact on your children?s health and your own.

Have fun together when thinking up new recipes and let the kids help make homemade snacks and desserts. You would be amazed at how much better something tastes when you make it yourself. And keep in mind to include some ingredients you are sure your kids like, this will ensure they will try something new the next time.

Things like peanut butter, raisins, and yogurt for great snacks and lots of vegetables and fruit. Be creative and listen when your kids when they have an opinion about the food, these may lead to clues as to how to tweak the recipe for next time.

Keep an eye on the liquids your kids are drinking like to drink a lot of water and are always reaching for a soda, offer a flavored sugar free packet for a water bottle. Be careful not to offer too much juice and encourage plenty of calcium rich milk.

About the Author: Zach Hunt is a Spokane Healthy Children expert and the owner of Physzique, a personal fitness coaching company in Spokane, WA helping people to look and feel great. Go here: personal trainer Spokane for more info on these services and more great fitness tips.

Article Source: ArticlesBase.com - Examples of Fitness For Children

Making your metabolism work for you

Many fault their metabolism for the lack of progress towards their fitness goals. I hear a lot of “It’s too slow,” or “I have bad genetics.” Knowing how to get your metabolism operating at maximum efficiency is crucial no matter what your fitness goals are and, unbelievably, strength training plays a key role in jump-starting it.

“Metabolism” is defined as the set of chemical reactions that occur in every living organism to maintain life. The rate at which these processes occur determine how efficiently your body functions. Although most associate metabolism with fat loss, it actually dictates how EVERY process in your body happens. From healing an injury to converting carbohydrates to glucose, your metabolic rate sets the pace at which all these things happen in your body.

When you strength train, you force your body to repair torn muscle fibers and create new ones. This process of adding muscle results in your metabolism having to work more efficiently as you now must burn more calories to maintain the new living tissue you created. This results in an overall increase in daily caloric expenditure – even while you are at rest! Consequently, your metabolism slowly adapts by increasing the rate at which it performs the many processes that take place in your body every day. In other words, strength training is like giving your body a tune-up!

Some people are leery of strength training for fear of becoming bulky or too muscular. I submit that the level of resistance and the number of repetitions you perform while strength training are what dictate whether or not you actually get bulked up. Do not let the misconception of mass increase detract you from a smart way to jump-start your metabolic rate.

Whether it’s using weights, elastic bands, or even your own bodyweight, strength training can help you give your metabolism that much needed boost to get you on your way to a slimmer, harder YOU!

- Jeff

Why and when to stretch

As every trainer should, I incorporate flexibility training into every workout. However, I must say that many of my clients simply hate it. Although they all agree that it is important, they are quite happy to skip it and have a rough time doing it on their own. I thought I’d share some of the reasons stretching play an important role in helping you work towards your fitness goals.

Every joint in your body has tendons and ligaments associated with it that facilitate articulation (i.e., movement). Tendons connect muscles to bones and ligaments connect bones to bones. A joint’s range of motion is determined by how flexible these tendons and ligaments are. The tighter a tendon or ligament, the less movement takes place at that joint. Poor range of motion is detrimental for several reasons. The less range you have at a joint, the more likely you are to exceed that range and injure yourself by straining or tearing a tendon or ligament. Additionally, poor range of motion adversely affects the development of muscles associated with that joint. For example: let’s say your range of motion at the elbow joint was so poor that you could only straighten your elbow halfway before it got too tight. Consequently, any exercises you perform for your biceps or triceps muscles can only be done halfway, which obviously affects your ability to strengthen those muscles. Although few people have such poor flexibility at the elbow joint, many have this problem at the knee and hip joints.

The best time to stretch is right after you finish your exercise routine. This is when all the muscles, tendons, and ligaments are warm from your exercises routine. Tendons and ligaments behave not unlike rubber bands. Let’s say you were to take a rubber band and let it sit in hot water for a minute. When you remove it from the water, the rubber band will stretch a little farther than when it was cold. Additionally, when the rubber band cools, it will now continue to stretch beyond its original capability. Your tendons and ligaments behave in much the same way. When they are warm, you stand the best chance of increasing their overall level of flexibility.

Stretching helps to reduce the risk of injury, not only when you are exercising, but also as you perform your regular daily activities. It also helps to maximize your strength training workouts by allowing for greater range of motion. Ensuring a proper stretching regimen immediately after your exercise sessions will help ensure you’re workouts are safer and more effective.

- Jeff

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Why is so hard to lose belly fat?

One of the complaints I hear the most from people is, “I hate this concentration of fat on my belly.” So common is the issue that literally hundreds of products are on the market to deal with it. Tackling the notorious “belly fat” has become a lucrative market for many and an obsession for many more. The irony of it all is that you really do not need any particular product – the solution lies within YOU!

I will begin by mentioning that there is no way to lose fat in a particular area without surgery. Fat is distributed throughout our body in two areas. Some is stored between organs (called visceral fat), while the remaining amount is stored just below the surface of the skin (called subcutaneous fat). How much you store in a given location depends on your genetics.

I like to think of fat as excess energy. If, on a given day, you ate 3000 calories worth of food, yet only burned 2500 calories throughout the course of the day, you created a caloric surplus. Your body is not going to throw that surplus away. It stores those calories for the day that you have a caloric deficit – IT STORES IT AS FAT! The problem is that many people have more caloric surplus days than caloric deficit days and thus fat tends to accumulate on the body.

The ONLY way that you are going to lose that excess fat is by continually creating a caloric deficit. By doing so, you are calling on your body to dip into your stored stash of calories (i.e., fat) for your energy needs. Creating the deficit once or twice a week is just not going to cut it! The surplus created on the remaining days will average it all out and you will stay the same. You have to create a caloric deficit EVERY DAY in order see a difference.

How can you create a caloric deficit? You will need to vital pieces of information: 1. the number of calories you consume each day, and 2. the number of calories you burn each day.

You are going to have to count EVERY calorie that you put into your mouth. Learning to read nutrition labels and properly factoring portion sizes is key. Food databases like http://www.calorieking.com make your research a little easier, but the fact remains that you must have a pretty accurate idea of just how many calories you eat in order for this to work.

Thanks to advancements in exercise science, it is actually easier to calculate how many calories you burn. There are products on the market that, when used as directed, provide a fairly accurate assessment of the number of calories you are burning. Two products I find particularly reliable are the Polar F6 heart rate monitor and the Bodybugg. Wear one of these for a 24-hour period and you will now (more or less) how many calories you are burning. Do so for several days in a row, and you will be able to get an average.

Once you have these two important pieces of information, you can attack the problem one of three ways: you can either 1. reduce the amount of calories you eat, 2. increase the amount of calories you burn, or 3. do both. So long as you end up with a deficit at the end of the day (every day), you are bound to reduce the amount of fat on your body – yes even that stubborn belly fat.

- Jeff

10 Secrets to a Fit Family

1) Eat Whole Grain Foods.

Processed and refined grains, such as white bread, white rice, cereal, pasta, and other foods made with white flour have a high glycemic index, low amounts of fiber, and less vitamins and minerals as foods made with whole grains. Making the switch to whole grain foods, including whole wheat bread, whole grain pasta, brown rice, and cereals made with whole grains, are an easy and healthy way to make your family's diet more nutritious.

2) Limit Soda and Fruit Drinks.

Soda and fruit drinks have low nutritional value and a lot of calories. At about 150 calories per 12 ounce serving, your kids will gain an extra pound about every 3 weeks if they drink just one can of soda each day.

Cutting back or eliminating soda, fruit drinks, and even fruit juice, can be a good way to get rid of a lot of extra calories and leave room for your kids to eat more nutritious foods.

3) Eat More Fruits and Vegetables.

Most children don't eat enough fruits and vegetables and that usually means that they are eating other less nutritious foods. With a high fiber content and lots of vitamins and minerals, fruits and vegetables are an important part of a healthy diet. And because they have lots of water in them, eating fruits and vegetables can help you to feel full and satisfied so that you don't overeat.

4) Eat More Foods with Calcium.

A common mistake people make when trying to lose weight is that they stop drinking milk, eating cheese and yogurt. Calcium is important to build healthy bones and to help you lose weight. You should encourage your kids to drink low-fat milk, eat portioned amounts of cheese and yogurt to help lose weight and maintain a healthy weight.

5) Be More Active.

Everyone knows that part of the cause of the current obesity epidemic is that people are much less active then they used to be. Getting kids involved in organized activities, which can be either team or individual sports, and cutting back on the amount of time in front of the TV, computer and playing video games will burn calories and improve fitness levels.

Family activities are also a good way to be more physically active. Even simple things, like walking across a parking lot, using stairs, and going for short family walks or bike rides, can make a big difference.

6) Know Where Calories Come From.

While you don't necessarily need to do daily calorie counts, keep a diary of what your family eats for a few days can help you see where extra calories are coming from. Are your kids overweight because of the calories they get from a bedtime snack or those two glasses of Kool Aid or soda he drinks? Or maybe because his portion sizes are too large?

If you know where your kids' calories are coming from, you will know where to make changes and how you can cut back, especially on foods that have a lot of empty calories.

7) Learn About Carbs.

Carbs get a bad wrap, especially with all of the proponents of high protein diets, like the Atkins and South Beach Diet. Not all carbs are created equal. While it is a good idea to avoid foods that have refined such as white bread, foods made with white flour, and foods and beverages sweetened with sugar, other carbs should be part of a balanced diet.

Instead of avoiding all carbs, just learn about how to choose foods with ‘good' carbohydrates, which includes fruits, vegetables, beans, and whole grain foods.

8) Learn About Fats.

Like carbs, there are ‘good' and ‘bad' fats. Instead of making the mistake of trying to stick to a low fat diet, and simply substituting other foods that are often just as high in calories, you should eat foods that have ‘good' fat in them. This includes foods with polyunsaturated and monounsaturated fats. On the other hand, you should avoid saturated fats and trans fats.

9) Choose Healthy Meals when Eating Out.

Even if your family eats healthy at home, if you eat super-sized fast food meals a few times a week, they are probably still at risk for becoming overweight. If you eat out a lot, review the nutritional facts of the restaurant's menu and watch your portion sizes. Calories and fat quickly adds up when eating out!

10) Stay Motivated!

Most people know what they need to do to be healthier however, eating healthy and exercising is not easy. Education about the specifics of a healthy diet, getting the whole family involved, and setting goals, can help your family stay healthy and fit. Hire a personal trainer or seek the counsel of a dietitian to keep you on the healthy track.

About the Author: Marjorie E. Nolan is a Registered Dietitian and Certified Personal Trainer. Marjorie offers expertise advice and counseling on child and adolescent weight loss and healthy lifestyle coaching for the entire family. For free tips to learn how you and your family can lose weight and keep it off visit Marjorie at http://www.NoDiet4Kids.com or email her at Marjorie@NoDiet4Kids.com

Article Source: ArticlesBase.com - 10 Secrets to a Fit Family

The power of negative training

No matter what you do for a living, there typically comes a “eureka!” moment when things become ever so clearer and, as a result, you become much better at whatever it is you do. As a personal trainer, that moment came me for when I learned the important role physics plays in resistance training.

Resistance training, broken down to its lowest common denominator, is nothing more than a battle between two opposing forces: resistance force and muscular force. As you move a resisted object (i.e., dumbbell, bar, cable, elastic band, etc.), the force your muscles generate are either greater or weaker than the opposing resistance force depending on what direction you are moving. Understanding and knowing how to control these forces will help you get the most from your resistance workouts. To better illustrate this point, I’ll use two exercises as an example: barbell chest press and barbell biceps curl.

BARBELL CHEST PRESS: Like almost every other resistance exercise, the chest press is comprised of two basic motions: 1. lowering the bar down to your chest, and 2. pressing the bar up to the starting position. As you lower the bar, your chest muscles must reduce their force output to allow the bar to move downward. This is called the “negative” phase of the movement – the resistance force is greater than the muscular force. Once the bar is as low as you want to get it, your chest muscles must now increase their force output in order to move the bar upwards. This is known as the “positive” phase of the movement- the muscular force is greater than the resistance force.

BARBELL BICEPS CURL: The two basic motions for this exercise are 1. bending at the elbow joint to raise the bar, and 2. un-bending at the elbow joint to lower the bar. As you bend your elbow to raise the bar, your biceps muscles must increase their force output in order raise the bar – the muscular force is greater than the resistance force. As you un-bend at the elbow joint, your biceps muscles must decrease their force output in order to lower the bar- the resistance force is greater than the muscular force.

Now we all know that in order to build muscle, you must tear existing muscle fibers by overloading them (this is the main purpose of resistance training).When the resistance force is greater than the muscular force, you stand the BEST chance of tearing muscle fibers. Why? Because the muscle is at a disadvantage! It is losing the battle between the two opposing forces.

Oftentimes, we neglect the negative phase of a movement - focusing more on the positive and simply allowing momentum or gravity to take over the negative. I submit that doing so creates a HUGE missed opportunity to tear muscle fiber and thus slows the muscle development process. Focusing on the negative phase of a movement allows you to make the most of your workout and after all, isn’t what we all aim to do in the gym?

- Jeff
Chizeled.net

Image courtesy of LetMeGrowStudio.net

Lifting Weights Properly To Help Prevent Injuries

You are off the couch and into the gym on the treadmill now for about 7 days. You have worked your way up to about 21 minutes on the treadmill and even lost two pounds. Is it time to get on the other machines? In this article read some do's and don'ts of weight training proper technique.
It sure looks easy enough as you watch some of the others in the gym lifting weights and huffing and puffing, walking two steps forward, and lifting the little hand held weights. Weight training does look easy, but if you don't take proper weight training technique into account, you might end up injuring yourself and doing more harm than good. Learn the right way and the wrong way to lift weights.
You may never be a true bodybuilder or a professional athlete, however, if you learn some proper weight lifting techniques, you can improve your strength, increase your muscle tone, help yourself lose fat and gain muscle mass. It sure would be nice to improve bone density and help ward off osteoporosis as well. If done correctly, weight training can give you all these benefits and you won't end up with injuries during the process.
Don't think you can stand and watch others in the gym and learn the proper techniques of weight training. Luckily I have not done this myself. Actually, I kind of thought about it, but I suppose it is better safe than sorry, so i will be consulting a weight training specialist before I start any kind of weight training program for myself.

Review below some of the common weight training injuries that could occur if you lift weights improperly:
•Sprains
•Strains
•Tendonitis
•Fractures
•Dislocations

Over time, if you continue using the same improper weight training technique chronic injuries could include:
•Rotator cuff damage
•Muscle overload
•Bone stress injuries
•Nerve damage

Even though most of these injuries are not life-threatening, they can be painful and hinder your efforts to build strength and muscle mass.
If you are just getting started consider working with some of the following weight training specialists:
•Physical therapist
•Athletic trainers
•Fitness and exercise specialists who have been specifically trained in weight-training techniques

All of the above weight training specialists can help you practice proper technique. Even if you are not a novice and have been using weights for awhile, it might be a good idea to schedule time with a trainer so you can show the trainer your technique and be sure it the right technique to be performing.
Review some of the following tips to keep you safe during your weight training program:

•Check with your doctor. Especially if you are older than 40 and inactive, check with your doctor before starting a weight training program.
•Set goals
•Breathe properly. Your blood pressure can increase to dangerous levels if you hold your breath during weight training. Exhale during the lift and breathing normally during your weight training exercise can prevent this. A weight training specialist can show you exactly how this is done.
•Seek balance by working all your major muscles, which are the abdominals, the legs, the chest, the back, shoulders and arms.
•Lift an appropriate amount of weight.
•Don't do too many sets of each exercise.
•Don't rush
•Rest

•Be consistent: Three workouts per week will build muscles and two workouts will maintain the strength you have gained.

•Wear shoes

•Store your weights properly.

Disclaimer: This article is not meant to diagnose, treat or cure any kind of a health problem. Always consult with your health care provider about any kind of a health problem and especially before beginning an exercise program.

About the Author:
Connie Limon. Please visit us at http://nutritionandhealthhub.com and sign up for our weekly health and nutrition tip. Articles are FREE to publish to your newsletters, website or blog.

Article Source: ArticlesBase.com - Lifting Weights Properly To Help Prevent Injuries

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Where Happiness is...

You can be steadfast and strong with your own inner thoughts and feelings of unbound joy. The renewal of life can happen every moment and your own thoughts and feelings can reflect this wonderful feeling. Take a look at the world around you and all it has to offer. When you begin to shift your focus to seeing the good in your world and the good within you, your perspective will begin to change. And once your perspective changes get ready for all the things that you have wanted to come into your life.

It isn't just about getting the new house or the new car, it is about being happy. As the old adage says, "In order to find happiness, look within." You not going to find happiness in a new house. Sure the house will be nice and have all the things that you desire but it is only a temporary happiness. There will always be something else you may look to that you think will then make you happy. The material things seem to feel as if they fill the void but only for a short time and that search to get rid of the emptiness inside
comes back. It isn't going to be found in a pair of wheels.

Where happiness begins, is within you. So you may ask, "Well...how do I get happy when I have nothing to be happy about?" Start to look for things you appreciate that you already have. Be looking within yourself and find out why you don't feel happy. It isn't just because you don't have the next material thing, it is usually because you may not be feeling balanced in your own life. Maybe you just want something to distract you from looking at the real reason of happiness. Maybe you are so unhappy with others' opinions about you. Realize you can change all of it. You can. But it begins within you.

Happiness is not something you have to chase because it lies right within you. Shift your own perspectives and find what is good in your life now. Begin to live as if Spring is here all the time. Enjoy all the new growth that is happening within you even if it comes in the shape of a negative experience. You can change how it comes to you. Growth within doesn't have to come from struggle. It can happen with ease. Find the positive in everything that comes your way. If you have an experience that seems less than positive, make it your mission to find the positive within and if you can't...then let the situation go. This is how you begin to see what is truly good in your life when you shift your perspective to finding the positive and enjoying the process of getting to what it is that you are envisioning.

Don't wait to be happy. Be happy now and enjoy whatever life brings to you and when you just live happiness the Law of Attraction will make sure to live happiness for as long as you want.

About the Author: Beth and Lee McCain are instructors and lecturers in applying the Law of Attraction to your life to attain whatever you desire. They have a great radio show on Youtube that is both entertaining as well as informative on the subject of the Law of Attraction. For more information about Beth and Lee products and services, please visit: Beth and Lee McCain Law of Attraction Web Site

Article Source: ArticlesBase.com - Where Happiness is

Image courtesy of LetMeGrowStudio.net

Strength Training: Not Just For Men

So many women who are looking to lose weight and get in shape avoid strength training out of fear of bulking up. They don't want the masculine appearance of muscles and assume that their bodies will look just like that of a man's if they participate in strength training on a regular basis. This is a myth!

In fact, not only will you not bulk up you will actually increase your metabolism, look slimmer, feel better and even lose weight much quicker than you would without it. The common fear is that gaining muscles will cause you to gain weight, but the opposite is true. The more muscle you gain the more calories your body burns even while resting. Adding just 5 lbs. a muscle is an extra 250 calories a day that your body will burn.

Muscle replaces fat and takes up less room in your body. Two women can weigh exactly the same, but one woman can be dramatically thinner even if they are the same height. The difference is, the more muscles a woman has in place of fat the smaller and tighter her body is. Extra muscle is the path to truly changing the way your body works in a positive way.

What should you be working on? Specifically your body is broken into three regions for strength training. Your upper body, core and lower body all need to be worked in order to gain overall muscle with maximum benefits.

Your upper body is made up of your arms, shoulders, upper back, neck and chest. You can work with free weights or machines to target these specific body parts. The bench press is one obvious method for targeting your chest muscle.

Your lower body is made up of your hamstrings, quads, calves and tibialis and these parts can be worked with lunges, squats, the leg press machine, and leg raises. The more muscle you have in your legs the easier it will be to accomplish rigorous aerobic exercises.

And finally, your core is made up of your lower back, obliques, hips and groin. These areas can be worked with crunches, back extensions and other machines that target these regions. Core strength is essential for preventing injury.

Always remember to give your body time to rest in between strength training sessions so that you can build new muscles. New muscles cannot grow if you continue to break them down, the healing process and the aches you have after a workout are actually good things!

Your body is building new muscle and growing! Each time that you do strength training try to push yourself using weights that actually challenge your body. It's a big mistake to lift light weights many times instead of heavy weights a few times. A higher weight lifted combined with fewer reps will ensure muscle growth. Make sure that you always increase the amount of weight you are lifting to challenge your body and always separate your regional workouts. Never do two upper body workouts in a row, it is important to mix them up.

About the Author:

Fat Loss 4 Idiots is the recommended diet plan by Sarah Elena Elliott.

Article Source: ArticlesBase.com - Strength Training: Not Just For Men

Image courtesy of LetMeGrowStudio.net

The Best Thing You Can Do for Yourself: Hire a Quality Fitness Trainer

Why Investing Into A Fitness Trainer Is the Best Decision You Can Make. It Will Save You Time, Effort And Money In The Long Run.
For those interested in obtaining quality fitness results, a fitness coach is the only correct way to go.
For those wanting to waste their time with ineffective methods, a fitness coach is not the solution for you.
On the other hand, if you are one of the many people looking to improve their level of fitness without wasting valuable time and resources, a fitness coach is the correct choice.


The Benefits Of A Fitness Coach

The benefits of a fitness coach span longer than the rap sheet of a career criminal. Some of the benefits of using a fitness coach include:
1. You receive exclusive fitness knowledge from the person who is an expert on the subject.
2. You receive access to invaluable assistance that will help you reach your fitness goals.
3. When you have a fitness coach you get to focus on your actual exercises not the planning.
4. Finally, a fitness coach allows you to learn ways on how you can keep the body that you are trying to achieve.

If these reasons are not enough to pursue you to hire a fitness trainer, then you probably aren't that serious about trying to improve your personal fitness.
Giving the gift of better personal fitness to yourself is one of the best gifts that you can receive, so you should reward yourself today by employing the services of your local fitness trainer.

Free Fitness Tips
A great advantage of having a personal fitness trainer is that he or she will have many fitness tips that will assist you in achieving a higher level of fitness.
On the quest for greater fitness, you will probably lack the specific knowledge that a personal trainer will have to help you achieve your goals. Speak to a fitnes trainer and find out have these special fitness tips.

Benefit #1: Fitness Assistance
Another positive reason for having a personal fitness coach is that you will have access to fitness assistance. Many people simply lack the knowledge on how to exercise properly. A personal fitness trainer can assist you with a specific workout plan that is made for you.

Benefit #2: Fitness Is For Exercise, Not Planning
By hiring a fitness trainer, you can allow him or her to plan your personal fitness plan. By doing this, you will be able to concentrate on exercising those pounds off while your fitness trainer will inform you on how to do so. You will not have to think about what type of exercises you will need to do to achieve desired results.

Benefit #3: Keeping That Body Fitness Helped You Achieve
Perhaps the thing that most people struggle with after achieving a higher level of fitness is that they will revert back to their old ways simply because they lack the knowledge on how to keep their new and improved body in shape. Your personal trainer can give you the inside tips on how to keep your body looking great, even years after you hired the fitness trainer.

Call Your Local Fitness Coach Today

What are you waiting for? If you read this article, you are most likely a person looking to improve their level of fitness. If you are serious about improving your fitness, do yourself a favor and schedule a meeting with a fitness trainer today.
By doing this, you will be taking the first step to improved fitness.

About the Author: Zach Hunt is a Fitness coach expert in Spokane WA, personal trainer and owner of Physzique, a fitness coaching service in Spokane, WA. Go here: Spokane Weight Loss Spokane for more fitness tips.

Article Source: ArticlesBase.com - The Best Thing You Can Do for Yourself: Hire a Quality Fitness Trainer

Free Weights Are Best For Building Muscle

Free weights consist of barbells, dumbbells and weight plates. They are called free weights because they have no cables, pins or pulleys.

Available as normal weights or Olympic weights, be advised that Olympic weights are generally much more costly. The Olympic bar is also thicker at the ends to accommodate the larger hole present in Olympic weight plates.

Barbells come in all shapes and sizes. They consist of a bar that is usually 4' to 7' in length and can weigh from 20 to 45 pounds.

The Olympic bar that you find in most gyms is 45 pounds. This is the one you find on the squat rack and bench press.

So, if you use this bar and add a 45-pound plate to each side, you're bench pressing 135 pounds.

Varying weights are attached to the ends of the bar. The weights are attached using collars or sleeves. You can find barbells in a fixed collar design.

This prevents the weights from sliding off the end of the bar, but they are limiting as the weights cannot be removed. With adjustable collars you can add and remove weights to suit your own purposes.

The longer 7' bar that is generally referred to as an Olympic bar can hold 500 to 1500 pounds. As mentioned, these are usually more costly. There are also other Olympic specialty bars available that are designed for specific purposes such as biceps and triceps.

The weight plates that fit the ends of the bar come in standard increments of:

2 1/2 pounds
5 pounds
10 pounds
25 pounds
50 pounds

If you stick with cast iron weights you are pretty much guaranteed that the weights will remain constant over time as opposed to those that are plastic encased or other metals that could warp over time.

If planning to go with the home gym, sticking with standard weights is probably best for you. One of the advantages is that you can find standard weights available as a package that will include your bars, weights and collars. Most standard weight packages also come with dumbbells.

You will also need to have a weight bench. There are varying types of benches. You can find adjustable types that you can set for different inclines. This is a good buy because by adjusting the incline or decline, you can create a number of different exercises to work out different muscle groups.

If you are lacking the money to join a gym, you can set yourself up with everything you need, just by getting some dumbbells, barbells, and a bench. Total cost can be less than $200.

Or, if it's more convenient to work out at home, it's simple to set up an effective gym right in your basement.

Free weights are also effective than machines when it comes to building muscle and increasing your strengh. That's because you have to do all the work and balance all the weight yourself when using free weights.

With machines, much of the work is being done for you. You just have to lift it up and down. As a result, you use less intensity and less overload than with free weights.

Less overload and intensity means less muscle building possibilities.

So don't worry if you can't make it to a gym or if you don't have the money to get certain machines for your home.

When it comes to building muscle, nothing beats a good set of free weights.

About the Author:
Learn how to set up your weight training, cardio, and nutrition to get the most muscle and definition possible. Check out Shawn Lebrun's "Simple Steps To Get Huge And Shredded" training program: Simple Steps To Get Huge And Shredded"

Article Source: ArticlesBase.com - Free Weights Are Best For Building Muscle

Images courtesy of http://letmegrowstudio.net

Boxing - Much More Than Physical Exercise

If you want to improve your health and physical fitness a boxing training program may be what you are looking for. As well as building body strength and fitness it can also go a long way to improve your personal confidence. Of course, by taking part in boxing workouts you will also improve your fighting form.

People who have tried boxing as a form of exercise find it to have very positive results, arms and legs usually gain a lot of strength and become more defined in shape. However, the benefits are not all physical. People also find that they gain a greater sense of inner strength and feel more emotionally balanced.

Boxing as a form of training and exercise became part of the large fitness training arena a few years ago. Great benefits can be found from boxing workouts on muscle toning and the cardiovascular system. It was the release of many videos featuring Tae bo and kick boxing workouts that made boxing rise in popularity.

The many innovative variations on boxing such as power punches, defence and punch and kick exercises have all the components of aerobic exercise. As you progress you will find your strength will build along with your confidence as you are taught how to execute punch and kick moves more effectively for a far more intense workout.

Kicks and punches which are performed in various combination on blocks are done with an imaginary opponent, you have no doubt seen this many times on television etc. where the participant through punches and kicks into the air. There are also training facilities where there is the necessary equipment such as punch bags and so on. In some cases there may even be a real opponent to hit, they have very good padding on their hands of course!

Cardin kick boxing gives many more benefits other than the physical factors, it is an excellent way to burn off excess calories. In just one hour of kick boxing you can expect to use in the region of between 350 and 500 calories. It is also very good for maintaining a good heart rate of somewhere between 75% and 85%. This has been proven to be the ideal rate for anyone in training or exercising.


Boxing as exercise is beneficial for the whole body. As well as increasing arm and leg strength through the repeated sparring and jogging whilst punching at the same time,it also helps increase resistance and strength whilst greatly enhancing the reflexes and flexibility of all your muscles.

The workouts involved help to greatly enhance balance and co-ordination which in turn gives you body great form and increased stability and also allows joint movements to be more flexible giving fantastic results in physical fitness.

There are many benefits to be gained from all types of boxing training, that is on top of the physical benefits. In the training process you will learn a great deal about defense skills which, in today's world could prove to be invaluable. A great sense of satisfaction, self confidence, motivation and relaxation can also be gained from training.

The stresses and strains of modern living can be lifted and any anger and aggregation which may be building up inside can be released and lifted giving more peace of mind and help you relax more.

A number of aerobic fitness instructors do recommend some boxing training instruction for people starting out. This allows each individual to take things at their own pace depending on how fit you are already. The other extreme is boxing classes which will push you to your limit. In this case it is important that you have a safe environment with fully trained instructors on hand and that you are already physically fit.

You will see many positive results if you take up boxing training, you will be much more fit physically and mentally. You can take things at your own pace and most of all enjoy the fun of being involved in a training program.

Article Source: ArticlesBase.com - Boxing - Much More Than Physical Exercise

Author: Kenneth Scott

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NATURAL BORN CHEATERS

When discussing resistance exercise (i.e., lifting weights), you routinely hear the term "proper or strict form." Most who exercise are familiar with the term, yet few truly apply the principle to their fitness routine. How can it be that we consistently leave out such a critical element? Simply put: it goes against our basic design.
When you perform a physical task - let's say, pick up a box - your body recruits every available muscle for the job. This "division of labor" keeps one particular area of the body from being overworked. Resistance training is the EXACT opposite! Each exercise is designed to fatigue one area of the body and practicing proper form (in theory) keeps other muscles from helping. In essence: we are naturally inclined to cheat or exhibit poor form when we lift weights.

The key to overcoming this dilemma is through movement analysis. I'll use the bicep curl as an example: When I do a bicep curl, the only part of my body that should move is my forearm. Once my elbow moves either forwards or backwards, the angle of resistance is changed and my bicep gets relief. This is why you see people arching their back or throwing their elbows forward while performing this exercise. Their body is simply looking for the most efficient way to complete the movement. Keeping those elbows along the sides of the body and not swaying the torso effectively removes any assitance leverage might provide.

Proper form dramatically affects the amount of weight you can lift. You must understand, however, that you lifted more because you used other muscles (or leverage) to complete the movement. Although you are moving fewer pounds, you are actually making greater use of your energy by focusing on an specific area.
Through concentration and adjusted resistance, one can go against our basic design and focus on a particular area while resistance training. The benefit is more effective use of your energy towards reaching your fitness goals.

From Jeff

When you tackle your health and fitness goals with the same level of intensity and tenacity you apply to maintaining your present standard of living, you will meet with similar success - an investment in the quality of the rest of your life. Now what could be a wiser investment than that?

I am a certified and insured personal trainer with over ten years experience helping others achieve their individual health and fitness goals through developing and administering cutting edge, exciting and effective training programs. It is my mission to enhance your quality of life through promoting and encouraging healthier living habits, including the importance of proper nutrition and regular exercise.

Whether your goals involve weight loss, strength training, cardiovascular improvement, increased flexibility, decreased stress, or general fitness, I can prepare a customized training program for you and train you in the comfort of your home, office, or fitness facility. Boxing, boot camp, mountain biking, and active isolated stretching are among the myriad of activities offered.

If improving your health through fitness is of interest to you, contact me to schedule a free initial fitness assessment, which includes skin fold body composition analysis, blood pressure reading, target heart rate calculation, body circumference measurements, core/upper body strength & cardiovascular fitness level assessment. This information is required in order to design an appropriate program and help set fitness goals.

For more information on our programs and services and to schedule a free initial fitness evaluation, contact me directly at:
Chizeled Physiques
786.439.9498
info@chizeled.net

Good luck and good health,


Jeff Mendoza, CPT, HFS

FAT VERSUS LEAN BODY MASS

The scale is NOT a true indicator of whether or not you are losing fat. Your weight is divided into two separate and distinct groups: fat and lean body mass. Let's elaborate briefly on the two...

FAT: In a nutshell, fat is stored energy for the day you have no food. Waaaaaaay back in the caveman days, we hunted for our meals and had no idea where (or when) the next piece of food was coming from. Consequently, we evolved into creatures that stored excess calories in preparation for those lapses in feeding. Fat is what excess calories are converted to for storage. Fast forward to today and guess what --- there's food EVERYWHERE! We consume so many excess calories that we (get this) BECOME OVERWEIGHT!!! All this excess energy is metabolically inactive (i.e, not living tissue)-- that is, fat does not require any energy to survive in your body.

LEAN BODY MASS: This one is easy to explain -- lean body mass is everything in your body that is not fat. Skin, muscle, bone, organs -- all these things are metabolically active (i.e., living) tissue and thus require calories to exist.

Considering the aforementioned, it stands to reason that the more lean body mass we have on our body, the more calories we will burn each day. When you start burning more calories than you eat every day, you will force your body to dip into that storage bin of energy called "fat."

Once we reach adulthood, the only aspect of lean body mass that we can increase is muscle. This is why resistance training is just as important as cardiovascular training when fat loss is one's goal. This is also why we cannot rely solely on the scale in determining whether we are losing fat. Body composition assessments distinguish between fat and lean body mass and therefore serve and a more accurate indicator of fat loss, muscle increase, or both.

In my next posting, I will go into detail about the various methods used to perform body composition assessments.