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

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

Image courtesy of LetMeGrowStudio.net

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

Images 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

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

Images courtesy of Chizeled.net

Q & A

Q: What is to be gain by doing a slow set concentrating on muscles and then following with the same exercise but doing a fast set?

Answer:
Whenever you do a perform a repetition quickly, you create momentum. This happens because as you increase the speed of a heavy object (in this case a weight), it does not stop when you decide to stop - it keeps on going. This momentum takes pressure off of the working muscles and actually helps you complete the repetition. If you are performing a set of an exercise with the goal of fatiguing a muscle so it will eventually get stronger, then using momentum to help you along each repetition is going to retard your rate of progress towards your goal. For that reason, I would never recommend doing a "fast set." Not only is there nothing to gain by it, but you actually slow down the rate by which you will get stronger. I hope this answers your question, Jeff

Q: Since I spend incredibly amount of my time sitting studying my butt off... my butt has suffered the consequences. I am pretty thin, but the lack of exercise has taken a toll on the back of my thighs. What can I do to strengthen them?? one word.... cellulite!

Answer:
There is no definitive answer as to what actually causes cellulite. Some scientists theorize that it is the result of fat cells which have somehow mutated and that the mutation is related to estrogen (which would explain why it is more prevalent in women than men). Others theorize that the connective tissue that holds a woman's fat cells in place is different than a man's and results in cellulite. Really, no one knows for sure - not yet, anyway...
Burning more calories than you eat is the only way you are ever going to tap into the stored fat in the back of your thighs and thus decrease the size of the fat cells back there. - Jeff

Q: How fast to lift? I read somewhere to lift slowly, like a 4 count up & 4 down. But last night at the gym, I spotted a group of guys that were just pushing out reps at full-blast speed,... it took counting to 1 for them to lift and lower total. Are you supposed to go THAT fast, or more slowly, or mix it up?

Answer:
Whenever you do a resistance exercise quickly, you create momentum. Momentum actually eases the strain on a working muscle, thus assisting in the completion of a repetition and allowing you to move a greater amount of weight... I would advise incorporating as little momentum as possible in your routine.
However, they too can be more effective in tearing fibers if performed at a slower rate per repetition. Naturally, this would require the amount of resistance to be adjusted. - Jeff

Featured in AskMen.com!

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Feel free to visit the link and buzz it up!

"That AskMen.com thinks enough of my writing to consider it for publication is truly flattering. I am not much of a writer (not in the formal sense, anyway), but I most certainly enjoy sharing what I know about fitness." - Jeff

Jog Your Memory

The Handheld Brain And Memory Fitness Trainer.
Developed by Dr. Gary Small, renowned neuroscientist and author of the best selling book, The Memory Bible, this device has five brain exercise games that can improve memory and brain efficiency. The handheld device has an easy to read LCD and the included games (Sequence, Mind Game, Flash Card, Word Hunt, and Word Recall) simultaneously exercise the left-brain (verbal memory and logical skills) and the right-brain (visual memory), while automatically tracking your progress. Includes paperback version of The Memory Bible. Requires two AAA batteries. Price: $29.95

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.

Why Evaluations are so important? :)

March 18, 2007

Attached please find the results of you initial fitness evaluation...

What I want you to realize is that we are trying to lose fat without losing any muscle mass. This is why it is important to measure bodyfat. It is also why it is important to use a heart rate monitor.

At present, 32.1% of your total weight is fat. Consequently, the American Council on Exercise classifies you as obese. In order to get you out of the "obese" category and into the "acceptable" category, We must get you down to 221 pounds without losing any muscle mass.

So in essense our short-term goal will be for you to lose 26.6 pounds.

This can realistically be accomplished between 13 and 26 weeks. As we work together, I will explain the reasoning behind this and steps you can take to ensure you are doing everything you need to to stay on track.

I look forward to working with you.

Jeff Mendoza, CPT, HFS


May 8, 2007

The following are significant changes since your previous evaluation:

• Overall weight decreased by 5 lbs.
• Bodyfat decreased by 1% (i.e., 4lbs.)
  
• Lean body mass decreased by 1lb.
• ALL circumference measurements except the waist decreased.
• Exercise heart rate decreased significantly
• Recovery heart rate decreased significantly
• Upper body strength increased
• Flexibility improved
  

Cesar, you improved in EVERY area except one....... you lost one pound of muscle. But you know what? I am not worried about that . All that means is that you have been pushing yourself perhaps a little too much. When you consider that our present focus is to lose fat, I can live with a loss of a pound of muscle -- for now.

I am EXTREMELY proud of your efforts and honored to be a part of this change in your life. Keep up the good work... for there is still much work to do.

Respectfully,

Jeff MEndoza, CPT, HFS

Clients' Testimonials

FAT LOSS/FLEXIBILTY
“Jeff has helped me vastly improve my fitness level and I feel stronger and more energetic - plus I fit in my old clothes again! I have worked with him for over six months and he has helped to increase my flexibility as well as balance. His workouts are challenging, creative, personalized and always fun. The workout routines are varied enough so it does not get boring. When I began, I had 30% body fat; after few months of working out with Jeff, my body fat dropped to 21%”.
Julie Chen (age 32), C.P.A., C.B.


CARDIOVASCULAR TRAINING
“Being a ballet dancer for over 18 years has enabled me to become in tune with my body. However, I always had the mind set that health equaled skinny. I never imagined the benefits I would receive from strength and cardiovascular training. Ever since I began training with Jeff, I have discovered different ways to challenge my body. As a result, I am fit, stronger, healthier and most importantly: happier. I always look forward to my training sessions, for every session is different, fun and full of challenges. I look at myself in the mirror and see a girl that is confident and comfortable with her body.” Aimee Prieto (age 23), College Student


STRENGTH TRAINING
"Not only does Jeff have a sincere interest in my fitness goals but he also has the expertise to turn them into a reality. In the short time I have been training with Jeff, I have lost 15 lbs. of fat and am making significant strength gains every month. Jeff workouts are motivational, creative, educational and fun. His holistic approach encompasses everything from proper nutrition, proper technique, and flexibility to avoiding injury. His attentive and customized approach has empowered me to achieve a level of health and well-being that I could not have reached on my own. Thanks Jeff!"
Cordis Murillo (age 40), District Sales Mgr.

You don’t need to be a celebrity to have a personal trainer…
Whether your goal is to get in shape for a special occasion or improve your body strength, Chizeled Physiques will help you reach it.
· Nationally certified personal trainer (English – Spanish)
· Hourly rates; no additional fees
· Train by appointment in the comfort of your home or clubhouse/gym facility-- no crowds

Schedule your FREE consultation and
*Fitness Assessments today to explore how we can assist you!
Jeff Mendoza - Personal Trainer
chizeledphysiques@yahoo.com
(786) 439-9498

Serving South Florida area only. All ages and levels are welcome, 30 minute and 60 minute one on one, partner, and group sessions are available.

*The fitness assessment will determine the following:
weight, body fat, blood pressure, resting heart rate, target heart rate, body circumference measurements, core strength, upper body strength & endurance. This information will be used to design an appropriate program and set your goals.

Abs article

It’s a generally accepted truth that the defining characteristic of a fit individual is a toned midsection. Aesthetically speaking of course, a person might have big arms and legs, but without toned abs they do not appear fit! In this article, we will detail the muscles making up the midsection and explore what steps one might take to improve their overall appearance through core training.
The Abdominal muscles (or “abs” as they are generally referred to) are the only muscles of the body not directly supported by bone. The bicep, for example, is supported along its length by a bone called the humerus. Abdominal muscles are unique in that they form a crisscrossing pattern over the midsection in three layers to provide protection for the organs and facilitate movement of the torso.
The outermost layer of our abdominals is the external obliques. They arise from the eight lower ribs and attach either straight down to the iliac crest or diagonally across to an aponeurosis that stretches across the front of the abdomen. Contracting one side causes side bending or rotation on the opposite side. Contracting both causes flexion of the trunk.
The second later of the abdominals is comprised of both the external obliques and the rectus abdominis.
Also known as the ascending obliques, the internal obliques are under the external obliques but over the transverse abdominis. They arise from Poupart’s ligament, the iliac crest, and lumbar fascia and attach either horizontally into the linea alba or diagonally upward and inwards into the aponeurosis which divides the rectus abdominis. Contracting one side causes side bending or rotation on the same side. Contracting both causes flexion of the trunk.
The rectus abdominis is a long flat muscle that runs vertically down the front of the abdomen. Each side is divided by the linea alba and the number of segments on the rectus are determined by individual genetics. This muscle is mainly a flexor of the trunk
It is important to note that the rectus abdominis is ONE muscle and not six or eight little muscles. Therefore, it is anatomically impossible to develop the lower section of the rectus without developing the upper section. The lower section appears more difficult to develop because more fat accumulates in the region and thus muscular growth is more difficult to see.
The transverse abdominis are the deepest superficial abdominal muscle. They arise from Poupart’s ligament, the iliac crest, the lower ribs, and the lumbar fascia. The fibers mostly run horizontally across the abdomen to an aponeurosis. Contraction helps corset the spine and thus does not facilitate trunk movement.
Abs are no more difficult to develop than any other major muscle group in the body. However, they are difficult to see because the body tends to store more fat in that area. Consequently, one must be lean in order to see the muscle at all! This is accomplished through a combination of four distinct activities: strength training, cardiovascular exercise (of which the frequency, intensity, and duration is crucially important), a sound nutritional program, and adequate rest. Concentrating more on one area than another is a surefire path to failure. I encourage clients to train their abs up to three times a week – resting at least a day between training sessions.
I believe that educating clients on how their body works is a key component is helping them reach their fitness goals. As such, I am hopeful this article can help you along on the road to a more fit and healthy lifestyle. - BY JEFF MENDOZA, CPT, HFS

CP Gift Certificates

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This is a great idea to help someone become motivated to start a fitness regime and get back into a healthy lifestyle.

Call now at 786-439-9498 to order 1-hour introductory, a package of 6 sessions or let us create a customized fitness program for your loved one.
Gift certificates do not expire, and are completely transferrable.

Home gym design

Home/office gym design - for those people who are short on time or have a hectic schedule and want the availability of a gym 24 hours a day seven days a week.

Every home gym should include basic components for both aerobic and strength training.
Chizeled Physiques guidelines can assist you to suit the needs of your space, fitness goals and how to properly use all equipment.

You can make an appointment for a home visit or an in-store demonstration.

THE BENEFITS

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Schedule your own workouts

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Listen to your own music

Getting your family to exercise with you