Online Fitness Training Programs
As discussed in Chapter 4, workout nutrition is essential. Taking a liquid nutrition drink containing a 2 1 ratio of fast digesting carbs to fast digesting protein (0.8g kg and 0.4g kg respectively plus some added amino acids such as glutamine, BCAA, and phenylalanine) during and after exercise can substantially increase protein synthesis, decrease protein breakdown, increase muscle carbohydrate recovery, and improve the anabolic to catabolic hormone ratio in the body.
What does it mean to be physically fit The American College of Sports Medicine (ACSM) has defined physical fitness as a set of characteristics (i.e., the work capacity of your heart and lungs, the strength and endurance of your muscles, and the flexibility of your joints) that relate to your ability to perform physical activities. Regular physical activity leads to improved physical fitness and many other physiologic, cosmetic, and psychological benefits. Depending on personal goals and job requirements the level of physical fitness to attain can range from basic, health-related to more specific, performance-related fitness (Figure 4-1).
You want to find a fitness program you can stick with, and you don't want to waste valuable time doing boring routines that get you nowhere, and leave you tired and back to your lazy, stay-in-your-comfort-zone ways. Plus, you want to get the most efficient workout for the time involved and money spent. 1. Get a thorough check-up before beginning a fitness program. This is especially important if you're over 35, have been sedentary for a long time, have high blood pressure and or cholesterol, are a smoker, or have chest pains or shortness of breath. Hopefully, your doctor will be thrilled you're making this lifestyle change, and will tell you if you have any limitations.
When overwhelmed with anger or other strong feelings - frustration with progress of fitness program, slow weight loss (by my standards) -What is making me feel this way Is it real or is it conjuring up feelings from the past that are actually irrelevant to what is happening right now
To make your fitness program work, you gotta JUST DO IT. Chapter 4 shows you how to get started, make time, and JUST DO IT. Do you feel like you're going through the motions with your workout and eating plan Same thing day in and day out, chicken-chicken-chicken, tuna-tuna-tuna, same exercises for months, ZZZzzzzzz Chapter 10 gives you training secrets to take your program to the highest level possible, so you get the most out of your program and the fastest results. If you're having trouble losing fat, feeling fatigued, slack off during workouts, and feel a general physical malaise, you could be sending your blood sugar levels on a daily roller coaster ride. Chapter 12 shows you why you should control your blood sugar, and how to do it effectively.
Cardiovascular Fitness The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity. This is dependent on the ability of the heart and lungs to deliver oxygen to the working muscles. As fitness levels improve, the body functions more efficiently and the heart can better withstand the strains of everyday stress.
If you have been a subscriber to my newsletter for some time, you know that I'm always trying to give you ways to make your workouts more interesting and fun, while also stimulating big-time results. Don't you agree that your training should be fun This is what separates the people who jump on and off the fitness bandwagon a couple times every year without ever making any real progress from the people that actually adopt a true fitness lifestyle and finally achieve the body they have always wanted. Make it interesting, make it fun, and make your fitness a priority, and you'll have the body that you want. What I have noticed over the years is that many people will train regularly for a few months and then will either get bored with the same old weight training and cardio routines, or will get discouraged because their progress comes to a grinding halt after a while. In my opinion, I don't think your workouts ever need to get boring or stale. You just need to have an open mind to the...
As reviewed previously, physical-activity levels are poorly measured, whereas cardiorespiratory fitness is a relatively easily measured, reliable, and accurate clinical assessment that is a good surrogate for physical activity. Studies show that both moderate and vigorous-intensity activity can lead to increases in cardiorespiratory fitness.38,88 Finally, in a particularly compelling article entitled Exercise capacity The prognostic variable that doesn't get enough respect, Mark and Lauer discuss what they refer to as one of the most potent prognostic variables, 89 i.e., exercise capac-ity cardiorespiratory fitness. The article is precipitated by the Gulati et al.83 study (see discussion above) reported in the same issue, along with numerous studies that have come before this. Mark and Lauer argue that the overwhelming amount of data support the role of exercise capacity as a potent prognostic indicator of future health for both men and women and for both symptomatic and asymptomatic...
The modified compound set (MCS) allows for training two different muscle groups simultaneously and quickly. If you're pressed for time, you can squeeze your entire workout in about half the time. Nice For example, let's say you're starting your workout with legs, and the next body part is chest. Let's further say that your exercise for legs is squat and your exercise for chest is bench press.
Secondary muscle groups are calves, biceps, and triceps. In other words, structure your workouts from big groups to small groups. Keep your workouts short, like 30-45 minutes max. You also must have an objective for your workouts. How many reps are you going to do for each exercise How many sets How long are you going to rest Having a structure in place allows you to focus on reaching your objective of building lean muscle and decreasing body fat - much faster. You've done your thinking, your preparing before the workout. Now you just go do it. No confusion. No long, tedious workouts. Just great results. (You also don't have to worry about not having enough time to stretch after your workout )
As you've probably heard before, your post-workout meal may very well be your most important meal of the day. The reason is that when you're finished with an intense workout, you're entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions (if left to go too long) are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal as soon as you can after training. The goal is to choose a meal with quickly digestible carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells. The post-workout meal should generally contain between 300-500 calories to get the...
If Juan were to do extremely intense sprint activity such as a track workout or time trial, the food would be more apt to sit in his stomach and talk back to him. During intense exercise, the stomach shuts down so that more blood can flow to the muscles. Therefore, you need to plan your schedule and eat a hearty lunch at noon if you will be doing a hard workout at 4 00 (with no preexercise snack because of the intensity of the workout).
What does being fit mean to you Perhaps being free of disease and other health problems Or having plenty of energy, a trim or muscular body, or the ability to finish a 10K run or fitness walk Actually, fitness is far broader and more personal. It refers to your own optimal health and overall well-being. Fitness, or wellness, is your good health at its very best.
Increases muscle and heart and lung fitness, leads to a healthy body composition, improves flexibility. Most Navy personnel are in this category. Increases muscle and heart and lung fitness, leads to a healthy body composition, improves flexibility. Most Navy personnel are in this category.
We all know habits don't develop overnight. There are phases or stages we go through to becoming committed to anything, in this case a lifetime of health & fitness. Going from an inactive lifestyle to an active one is a significant life change that affects us not just physically, but emotionally, mentally, and socially. It's a complex process that takes time and effort to integrate into our lives.
Some people decide to hire a personal trainer to help them get into shape. Although some exercisers require a personal trainer only for a single show you the ropes session, others enjoy continual weekly appointments that help keep them focused and motivated. If you decide to work with a trainer, be selective about whom you hire because the unfortunate truth is that anyone can call himself a personal trainer. Consider hiring a personal trainer if you fall into any of the following categories Seek out somebody with a B.S. (better yet, a Master's degree) in exercise physiology, physical education, or kinesiology. You can also look for a certified fitness trainer, which means she has studied for and passed a comprehensive training exam. Some of the most reputable organizations that provide certifications include AFAA (Aerobics and Fitness Association of America) Other comprehensive fitness certifications are offered at various universities. Most of these organizations offer a variety of...
Over the past few years numerous enriched waters or fitness waters such as Propel and Option . These beverages tend to be low calorie (for example, 10 calories per 8 to 10 ounces) and include electrolytes with or without calcium, magnesium and B-vitamins. While these beverages are not advantageous for more strenuous and or prolonged athletic efforts they are good options for maintaining optimal hydration especially in the heat (for example, walking or a half hour or so on the elliptical or weight lifting).
Ever heard the saying use it or lose it This is true for physical fitness. Whether it is muscle strength or aerobic endurance, if you do not remain physically active as you age you cannot maintain the muscle mass or heart adaptations you need for peak performance (review the effects of detraining listed in Chapter 4). Though aging can lead to decreases in fitness levels, the amount of decline can be offset by a regular exercise routine. Therefore, age itself does not predispose you to have large decrements in physical performance. Table 16-1. Age-Related Changes in Fitness Table 16-1. Age-Related Changes in Fitness Fitness Component Do speed work in addition to aerobic exercise only if you want to maintain performance-related fitness or participate in competitive sports (see Chapters 4,5). Other fitness issues to consider as you age include the following Recovery from Workouts - You will need to allow for longer recovery times from strenuous workouts and competition. You may actually...
A second group that would benefit from HMB supplementation is the fitness enthusiast or casual athlete who frequently changes his training routine through periods of low to moderate to high activity and often participates in strenuous single bouts of competitive activity, such as road races, softball games, golf tournaments, etc. Supplementation of 3 g of HMB day should improve the gains experienced from either resistance or endurance training as well as help minimize the muscle damage that occurs during those single bouts of strenuous activity. Furthermore, HMB supplementation also provides an additive health benefit to exercise.
We'll begin with workout nutrition as it might be the most important sport-specific nutrition idea you take from this book. While good nutrition principles (i.e. the 10 Habits) can be used with much success by athletes and non-athletes alike, workout nutrition strategies are the realm of the serious athlete. Here's why during and after both training and competition, a couple of things are happening, things that require nutritional intervention.
The following two routines are basic workouts to build muscle strength. Choose the routine that is best for you based on the time available, your goals, your training experience, and your fitness level. More advanced workouts should only be performed once you have a solid muscle strength and endurance base and have perfected your lifting form. For more information on these more advanced routines (such as pyramids, super sets, and split routines) see your Command Fitness Coordinator or a certified fitness professional at your gym. Full body workouts - All the major muscle groups (as listed in Worksheet B-2) are exercised during a single session. Perform one to two sets of an exercise for each muscle group and rest between sets. This should take 20-45 minutes. For general strength training purposes workout at least twice a week. Use the guidelines in this chapter provided to develop a sound strength training program. Alternate exercises for each muscle group at least every eight weeks...
How well do you keep your New Year's Fitness Resolutions of getting healthy and fit How much have you accomplished Having clearly defined goals and objectives is just the first step in adding purpose and direction to your life, increasing your self-esteem, and improving your health. While you're thinking about what you've done and what you haven't done, take a few minutes to rekindle the fire with new health and fitness goals. Make them big make yourself reach for them. These goals serve as a tremendous motivator to exercise regularly, eat right, and live life to the fullest.
This book teams with Secrets To Peak Performance Fitness to help you put the whole package together, so you grow and develop physically, mentally, personally, and professionally. Remember, physical fitness is only PART of the equation. Think of a skyscraper. Physical fitness is only a couple of floors built out of the entire structure. If you want a strong, sturdy, durable, tall building, you need to build it with ALL the materials.
Interval training burns calories because of the increased intensity. The trick to effective intervals is to do your walking, jogging, cycling, etc. hard enough so that you have difficulty even completing a sentence. CAUTION IF YOU ARE DECONDITIONED, PLEASE USE COMMON SENSE AND REFRAIN FROM INTERVALS UNTIL YOU ARE READY. Better yet, get your doctor's okay before you begin a new fitness program. Progress 5 seconds each workout until you're able to do 5 minutes on, 5 minutes off. So you'll end up doing two 5-minute high intensity intervals in a 15-minute period.
Just wanting to lose a few pounds or even to live a little longer gets old on a routine of boredom and discomfort. You may initiate a fitness program because you HAVE TO do it. Like Do it or else If you're exercising and eating right because you have to, then you're going to fail. You're not a robot you'll end up doing what you want to do. Fitness must connect on a deeper level, so that you WANT to exercise and eat right. If you want fitness to be YOU, you need to get emotionally involved with what you're doing.
Once you've worked through the growing pains of starting your fitness program and are on a consistent schedule, now you can start the exploration stage. Now is the time for some decision-making about how to match what motivates you with physical activity. If you don't explore other fitness options, you commitment can go down the drain. Plus, you'll get bored with the routine you're doing every single day. I'm talking about athletics and sports programs. This is your opportunity to discover what really turns you on, what challenges you want to tackle through various fitness activities. Soon you may be training for a 10K run (not walk), a biathlon or tri-athlon, a physique contest, a strength contest, volleyball, golf there are dozens of opportunities to add to your fitness arsenal.
This rude awakening spurs you on to start a fitness program. So you join an exercise class, and start watching what you put in your mouth. The positive results emerge quickly. Your weight begins to drop, and your exercise program is a tremendous stress reducer. As you get lighter, so does your mood. Your community becomes stronger and deeper, and your self-doubt vanishes. You're now in your best shape ever, and it's easy to stay there.
This can lead to utter obsession with bodyweight. You see, what you give attention to grows. Keep focusing on your weight, and your weight will grow. Make the shift from concentrating on the end result to focusing on YOU and the changes you need to make to have a healthy body image - and how inspired, motivated, and energized you'll be. Set your fitness goals, and then become emotionally involved with THEM as you were your weight.
Champ has learned to beat the training blues. The key to fresh, productive and stimulating workouts is motivation. Variety is an important ingredient in your training. Try to spice up your training by participating in other physical activities. Choosing activities that complement but do not hamper your fitness goals will keep you fresh. To spark up your training, change the intensity level. You can change the intensity of your training sessions by decreasing or increasing your reps, sets and or weights. The intensity of your workouts is further enhanced by keeping your workouts to less than 45 minutes in length. No more mind-numbing 90-minute or 2-hour workouts. The thought of a quicker workout enables you to focus on your training. Training for your own personal satisfaction is not always enough. You very often become bored with yourself. At this point, try to find new meaning in and purpose for your workouts. Exercise for your health, for your high school class reunion, or train for...
But you can help these people down this path as a person they can relate to, like a success story from a fitness magazine. Bill Phillips is so successful at this with his Body-for-Life program, because he shows pictures of everyday people who've led themselves down this path - and won. And these winners have shown other everyday people how they can win, too. The people most successful at building a leaner, energized, fantastic body understand that to reach their fitness goals they need to do more than the 2-3, 30 minute workouts a week. They also understand they don't need to go overboard and be obsessive, either.
When you do something, like start a new approach to health and fitness (or a new job, or a Big Dream), don't dabble with it. Don't be hesitant about it. You know what you want, right For weeks, months, even years, you may have felt like a total fitness failure. Bitter and complaining. Life wasn't treating you right by giving you this body and lackluster health. So you mope around, hoping for the magic pill powder potion etc. comes out. But it never comes. Oh, there are wannabe's, but no permanent disappearance of fat and weight.
Do you find yourself going through this internal dialogue at the end of the day when you miss a work
Well, today WAS the day I was going to start my new fitness regimen. I was going to look the best I've ever looked, feel the best I've ever felt, eat the best I've ever eaten. I was going to go after my life's dreams, be a better person and everything, but so many things just got in the way. I was going to do some research on health clubs in my area, home exercise equipment, interview personal trainers, even look up things on the Internet, but I never got around to doing it. I was going to buy fitness magazines and books, get some videotapes, new shoes and exercise clothing so I would be totally prepared for my new, healthy, and fit lifestyle, but I got distracted when I saw someone I new at the store(s) remembered I had to get something somewhere else had more important things to do.
* Knowledgeable about motivation, fitness, and personal development issues involved in achieving your personal best Garrett holds a BA in Exercise Science from Carthage College (Kenosha, WI), is a Certified Strength and Conditioning Specialist, and is a Coach University-trained professional coach. He is also a member of a number of national health, nutrition and fitness organizations, including The National Strength and Conditioning Association, The International Health, Racquet, and Sportsclub Association, and IDEA The Association of Fitness Professionals. Competence is the intersection of knowledge with practical experience. For over 8 years now, Garrett has worked with hundreds of people from all walks of life. He has helped them day-by-day to reach their deeply personal objectives. The results of this experience can be found in his practical step-by-step personal coaching program, his The Peak Performance Life newsletter, and his own health, fitness, and personal development...
Implement more flexibility sessions into your workout. A word of caution warm up with 5-10 minutes of aerobic activity, then get down to business with your workout. Stretch AFTERWARDS. Why Stretching cold muscles is like taking a cold ruler out of the freezer, bending it just a little, and it SNAPS almost immediately. When you're done working out, blood is flowing, your muscles are extremely warm, and joints are lubricated.
Whatever spot in your home you choose as your workout place (bedroom, living room, basement, guest room), make it your home health club. This is the place to check in and do your workouts. By being consistent with this, you avoid the distraction of constantly changing your workout environment.
If you are working out longer than 60 minutes, a sports drink works well in replenishing lost fluids and electrolytes. They supply some carbohydrates necessary to reduce fatigue. Anything under 60 minutes water is the answer. And don't forget to drink lots of water AFTER your workout 2 cups of water for every pound lost.
By the same token, you must work out (shoot your gun), if you're going to take supplements. If you don't, then you've got the most expensive urine on the planet. Supplements are just that, SUPPLEMENTS. They compliment your workout and dietary efforts. They don't do it alone.
Over time, your body's chemistry changes so that your metabolism improves, and you burn more calories more effectively. If the scale seems to be stuck, add more minutes to your workout routine. Or join an exercise group, like a running, biking, walking, or hiking club. You'll be around people who'll keep encouraging you to do better.
Rather than skip your workout, you can avoid the masses by simply trading exercises and equipment. You'll save time, and incorporating different movements will be refreshing physically (for your muscles) and mentally (no boredom). Consider the most effective alternatives
When you get distracted from your goals, you pay more attention to what you LOOK like rather than what you FEEL like. Your mind will mix up what's important, substituting a superficial focus for an internal one. On days like this, it's going to take an extra effort to push the superficial away. You'll find the more you get into your workout, the less self-conscious you'll feel.
A common mistake exercisers make is to set expectations too high or be overwhelmed at the time its g
Fitness's benefits go way beyond your physical appearance. In fact, there are more than TWO DOZEN benefits of being healthy and fit, with more being discovered every year. Just because you don't have an hour to work out doesn't mean you should skip your workout entirely. (BTW, if you don't have an hour to exercise, you need to work on time management.) If push comes to shove doing something is better than doing nothing. If you're only able to walk around the block, then chalk it up as a day of exercise. Being consistent with your workouts helps you feel better about yourself and gives you motivation to forge ahead.
When you get to the gym, it's time to get creative. Stop being prisoner to a specific routine - the same routine. Instead of ending your workout with aerobics, start with it. Or vice versa. Instead of doing back, chest, legs, shoulders, arms, do chest, legs, back, shoulders, arms. Then switch to a different order next workout. Keep the same exercises for a few weeks, but switch the order each workout. After a few weeks, create a different routine with different exercises.
If You Really And Truly Don't Have Time, Just Do A Quick Strength Training Workout Work the major muscle groups - legs, chest, back, and shoulders - and don't worry about doing the smaller muscle groups of your arms and calves. Keep your rest periods to 1 minute, or if you're really in a time-crunch, do circuit training to cut your workouts even shorter.
Again, we're talking strength training (and you know me by now, strength training is CRUCIAL to a great looking, slimmer, healthier, stronger, etc. body -and should be the focus of ANYONE'S fitness efforts). The key to keeping your workouts short and focused is to do exercises that work your largest muscle groups, even 2-3 groups at a time. Doing exercises for each and every last muscle in your body, and you'd have to live in the gym. Ask a trainer at your gym to orient you with these exercises, to make sure you're doing them safely and effectively.
Making it work Do a search engine search on the Internet for major health and fitness websites. Many of them will have a bulletin board section where visitors can exchange messages. Some will have a chat room. Some even have Find a workout buddy page. http www.ediets.com, http www.global-fitness, http www.asimba.com, http www.efit.com are a few example websites that have these features. There is, however, an unofficial law of exercise science Keep doing what you're doing, and keep getting what you're getting. In this case, congratulate yourself for keeping to a regular workout schedule. No, that doesn't mean you ask your health club's manager if you can use the storage room as your new residence. You just need to know how to get the most bang for your buck with your workouts.
Think about it you go to your doctor to get better, right You're doing the same thing with your workouts. Hey, you'll even get THAT much better, that your trips to the doctor are reduced significantly. Wouldn't that be nice How about this idea every time you work out at home, put 5 in a jar. That's about the cost of a one-day pass at a club (many charge 10). At the end of the month, cash in the jar and reward yourself for the workouts you managed to make (ALL of them, right ) Even if it's 1, that ends up being 25 a month, 5 gives you around 120. Invest it, get yourself a massage, get a new outfit, whatever - as long as it isn't food (dessert) related. Cha-ching
Here's the deal you're an achiever with goals, like getting fit and sticking with the program. Skipping workouts or meals is unacceptable to you (and me ). Cap it off with a nutritious, your-body-will-reward-you-for-it post-workout meal and you'll feel so glad that you're able to stick with it, rather than playing hooky and going out to lunch or bolting for the vending machine.
You must know this VERY important lesson On days when you feel fatigued, you may need exercise the MOST. A tired mind plus a good workout equals REJUVENATION. Truth is you're more than likely not PHYSICALLY tired. Many people have sedentary jobs. It may take a while to start your engine, but once you get moving, you're feeling pretty darn good.
We all know there's nothing like a good, hard workout to boost your self-esteem and relieve stress. But researchers have recently found a link between fitness and mental muscle. Workouts may also reduce short-term memory loss. In one study, the most physically fit people scored higher on a battery of memory and intelligence tests than those less fit.
Maybe there's a reason s he's doing this. I need to be clear and stand up for my well-being. I need to communicate to him her how important health and fitness is to me. I need to establish boundaries to protect me from gaining weight, decreasing self-esteem, depression, etc. It may take a while for them to grasp this, but I'm standing my ground and eventually they'll accept it, if they truly care about me. I'm in control of my life and myself. Don't worry, though. The battle gets much, much easier. Pretty soon you'll be on automatic, integrating health and fitness in your everyday life. Oh, there will be times you'll still fight with yourself. Even I do, especially when my workout partner doesn't show up. It's easy to just say forget it, I'll do it
People STILL believe that longer workouts are better for getting faster results. Sorry, but you're wasting your time with 1-2 hour workouts. Your body processes blood sugar more effectively with shorter workouts. Energy production in your cells is aided. Recovery is enhanced, allowing you to hit your muscles more often without overtraining.
Pick an aerobic activity you love so you continue doing it. Now, you'll need about 40 minutes a day for this, and I know many of you can't block out this time. So break it up into two, 20-minute sessions. You can go harder and burn more calories with two workouts than with one long, less-effort one.
If you think about it, you may have so much money invested in your health and fitness, you might as well do it. So, go do it. When you look at it more closely, fitness is pretty inexpensive entertainment. Maybe a little music for an at-home workout. Good footwear for a walk or run. Some people even make their own weights by filling milk jugs with water. Where there's a will there's a way. People are funny sometimes if their backs are against the wall, they can get pretty creative. Instead of the Stairmaster, use your own steps in your home. Buy used exercise equipment (even get it cheaper at garage sales ). Use chairs for dips and stepups. Lots of possibilities for great workouts.
However, not all aerobic activities are the same. Some programs are better than others, especially for weight control. The general recommendation for aerobic fitness (NOT weight loss) is 20-40 minutes of moderate activity 3-5 times a week. workouts. BUT, you'll be the creative person you are and mix and match to come up with YOUR favorite combinations.
Fitness Infomercials Weight Loss Dream or Budget-Buster often the models on the infomercials are inferior makes of familiar merchandise, says Larry Weindruch, director of communications for the National Sporting Goods Association. Because the fit of a piece of fitness equipment is critical, you should never buy anything without trying it first.
When you're new to fitness, you're going to experience a sort of identity shift. You're now in unfamiliar territory - in a body that has been neglected. Exercising places you in a different environment, where many times comparisons are made and feelings of inadequacy arise.
Where the heart is willing it will find a thousand ways but where it is unwilling it will find a tho
Ignorance is bliss - one of the risks of self-awareness is that you can't play dumb anymore. If you know what you need, you have to deal with the question of what you're going to do about it. You can't just say, Oh that's not important to me Knowing your needs and how you can satisfy them through a lifetime fitness commitment empowers you to move ahead in life - to make the dramatic shift from not knowing who you are or what you want in life to ways that really work.
But Gar, you don't know MY situation. I am in a different situation than anybody else. I'm at my worst shape ever I've put on pounds and pounds of weight over the last few months. I have no energy. I can't seem to get going no matter what I try to do, and believe me, I've tried many, many different things. And I've failed every time. I feel terrible about myself, and I can't get out of this rut. I'm about as far down in health and fitness as a person can get.
There was this great movie on TV, and I thought I would get a quick workout in before it started, but I just had to clean the house. I ended up having popcorn ice cream, so I vowed (again) I would start fresh in the morning. Well, I was tired, and slept late. Went out for breakfast, and went to work. Was headed for the gym on the way home, but I was so hungry, I stopped at KFC to pick up a dinner. By the time I was done, it was too late to work out anyway, and we were
Seems as though we're obsessed with youth, health, and fitness. Fat people are frowned upon. Smokers are shunned. Muscle is IN. We don't want to look our age - we certainly don't want to feel it. We are bombarded with a plethora of information about what we should do to look and feel great, from the Bally's TV commercials to the local newspapers. Virtually every major magazine has a section on health and fitness. Just look at Better Homes and Gardens. It's important we're aware of what we're doing to our bodies from the moment we wake up until we go to bed. The large number of people who engage in recreational sports each year pales in comparison to the more fundamental answer we are seeking here How committed are we to making fitness a part of our lives, as natural as taking a shower every day If we're willing to spend the money for fitness videos, books, trainers, gym memberships, exercise equipment, and clothing, what's stopping us from developing the exercise habit
Trick keep your strength training workouts between 20-40 minutes, and aerobic training to 15-20 minutes. If you don't have time for both strength and aerobic, DO THE STRENGTH TRAINING. Better muscle means less fat, less weight, and a dynamite body. No need for the 90-minute workouts. Change the exercises in your routine every few weeks. Never give your body the chance to plateau, or get the picture. Do something different each workout. Change the order of exercises, change the reps, change the rest period. Even if you change just ONE thing, your body is forced to respond to your training (which is what you want). Guys, split your body in half do half three days a week, and the other half the other three days. Or, you can lift 4 days a week, and do your aerobics the other two. Gals, do abs and lower body EVERY DAY. Do your upper body 2-3 times a week. For the most part, your workouts will be about 30 minutes. Your workouts, that is. Isn't that a wonderful thing to hear But why are...
How much longer are you going to let other people and things CONTROL YOU When are you going to start taking charge of YOUR health, your fitness, and your life If you need to not be disturbed during your workout, DON'T ASSUME YOUR HOUSEHOLD CAN READ YOUR MIND. TELL them, I'm going to work out now. Please do not bother me until I'm finished. Then go to it.
Winners concentrate on the benefits of good health habits (increased energy and production, greater self-esteem, less stress, for example). Losers, conversely, dwell on the limits of these habits (no more smoking, fewer sweets, early morning workouts, and self-discipline). As we learn to look at our physical well-being as a vital element of a balanced life, it becomes a positive focus in our daily lives.
Because the heavier you are, the greater your chances of developing complications, like gestational diabetes and high blood pressure. And, if you start a fitness program now, and with your doctor's permission, you can exercise through your pregnancy and prevent from putting on too many pounds.
Get off your duff I'm not about to say to you, Oh, you don't feel good That's okay. Just take it easy, go light with your workout. Your body loves to do nothing. It will do whatever it can to stay put. Why do you think so many people get so frustrated with their diet and fitness programs Not enough challenge to the bod. If you're pretty overweight, or deconditioned, start slowly to improve your strength and aerobic conditioning level. You're still challenging your body, but in this case you're using common sense. After a couple of weeks, you should be able to kick your fitness program into high gear.
No wimpy workouts, either. Challenge your body to get the results you want. In order of importance strength training, aerobic conditioning, and flexibility. MINIMUM three times weekly, up to six days a week. I had to separate this one to emphasize how critical it is in your fitness program. Lean muscle mass is the key to long-term weight loss and fat loss. The
Sorry, I'm not buying this one, either. I've heard of single moms with 2-3 kids run marathons, and they manage to cram in workouts. If you want a leaner, energized, dynamite body, diet and exercise MUST BE AT THE TOP OF YOUR TO-DO LIST. Period. Exercise first thing in the morning. Studies have shown people who exercise earlier in the day are more likely to stick with a fitness program.
You do not wait until you are starving, and all the food has been digested and assimilated into your system before you eat in a few hours. Similarly, there is no reason to wait until you are totally without soreness to continue training. Many times you'll find yourself coming into the gym feeling like you got run over by a Mack truck. But, if you are in tune with instinctive training, you'll know it is a day to push yourself out of your comfort zone, to keep you moving forward to your fitness goals. Given a low-intensity, 40-minute workout that burns 120 calories and a high-intensity, 40-minute workout that burns 250, the high-intensity workout will make a greater contribution to weight loss - because of the amount of calories burned. Given a high-intensity, 20-minute workout that burns 200 calories and a low-intensity, 40-minute workout that burns 150, the short, high-intensity workout will make a greater contribution to losing weight - again, because of the...
Living healthy and looking great is now as natural to you as blinking your eyes. You're making adjustments to your lifestyle to stay on track towards your fitness goals parking far away from your office, modifying the way you cook, packing nutritious lunches. Here's an idea to help you keep on track. A client of mine makes up her weekly schedule on Sunday night. Do this for your workouts, meals, etc. These appointments are equally as important as your doctor or dentist appointments. Treat them as such. IMPORTANT NOTE do NOT add to this schedule. You'll You're feeling really good. You're eating 100 better, eating the foods you're supposed to eat. You're working out regularly, at least 3 days a week (more is recommended ). Your confidence is way, way up because you've found a solution to your health and fitness problem. Just be sure you've done your homework before you jump here.
Schedule your appointments for the week on Sunday. Your WORKOUT appointments, that is. WRITE THEM DOWN in your planner or on your calendar. Do this for one month, and you'll see you'll work out more often - and the results come faster. There seems to be more evidence showing that you can gain strength during the lowering (eccentric) phase of a weightlifting exercise. The idea is that people only get half the benefits of weight training because they're emphasizing the lifting (concentric) phase of the routine. Eccentric training involves lowering more weight than you can lift. BE SURE YOU INVOLVE A COMPETENT SPOTTER. Better, ask one of the roving fitness instructors for help.
Fitness improves when the body has more muscle and less fat. (Okay, you already knew that.) The way to improve your muscle fat ratio is with a focus on strength training, supplemented with aerobic conditioning. Strength training increases metabolism, while aerobics burns extra calories and fat.
There are two windows of opportunity. One happens about 30 minutes after your workout. This is where your body craves carbohydrates. If you The second window is about 60-90 minutes after your workout. This is where the body is more receptive to protein and will absorb the amino acids more readily. About 1 1 2 palmsful of protein for your post-workout meal, along with your carbs and little bit of fat.
Again, your body will act according to the thoughts you give your subconscious mind. So, before your workout, visualize yourself going through the movements effortlessly, powerfully, and energetically instead of with a frown on your face. ENHANCE your performance, don't deter it. For one week focus on a body part you like the most. Is it your arms Wear outfits that show them off. Throw a spin on your workouts by working your arms exclusively for a few more sets. Even if your waist needs working on, your arms look awesome If you take a short rest in between sets during your workout, take 10-15 seconds to stretch the muscle group worked. Saves some time, since you won't have to stretch after your workout.
You still go to the gym, eat right and everything, but go with an accepting and perhaps even grateful attitude towards your body, rather than bitterness and resentment towards those thighs you inherited from Aunt Edna. Then, your workout plans will work out, and life is more likely to ring you what you really want.
What you're going to do is watch the form of somebody who knows what s he's doing, like a professional athlete on TV, a personal trainer at the gym, or the star on an exercise video. Watching the form of somebody with good technique gives your mind's eye an image to focus on, and your body will actually mimic good technique. You'll improve your performance and effectiveness of your workout. Remember, your body is only an instrument of your mind, so what image you focus on is how your body is going to move.
Eliminate conversation from anyone, so you can focus and keep up the pace. If you're having company, make sure your workout is done before or after. All of these distractions also increase your risk of injury, so it's necessary to avoid them altogether. How about even taking the phone off the hook Your serious training partner must be virtually a clone of you. Has your drive, determination, and focus. Health and fitness must be as much as a priority to your partner as it is to you. That way both of you keep each other going, giving support where needed.
A long, tedious, 60-90 minute workout will burn you out physically and mentally -fast. Concentrating your workouts into 30-35 minutes allows your muscles to recover between workouts, and to work your body more frequently, as shown in Less Dropout. Better Focus For Your Workout If you don't want to waste any precious time going to the gym or to your basement you need to get focused for your workout. Second, for even better concentration, stay in the area you're doing your exercises, even during your rest periods. It's easy to take a stroll down to the drinking fountain or gaze at the bulletin board or observe other people's technique. All of a sudden Holy cow I was supposed to do a set a few minutes ago Man, I'm supposed to take only a minute rest Now my workout is shot (which, I'm afraid, it is). Resist the temptation for wandering aimlessly during your rest periods. Invest in a stopwatch, a critical piece of equipment in anyone's regimen. Bring your water along in a bottle, so you...
Suggesting that instead of the 5-6 chores you want to do, you pick 2-3 to do, and use the extra time for your workout. Your house is still taken care of AND SO ARE YOU. But now more effectively. How about this idea do housework AFTER your workout when you feel more invigorated. You just may end up doing the 5-6 chores you wanted to do in the first place. This is a challenge. But where there's a will, there's a way, correct Single moms with 2-4 young kids manage to fit in daily workouts, so why can't you There are your parents, siblings, friends, and your gym's day-care to choose from for help. Remember, your workout is only for about an hour you're not dumping them off for a whole day. If you can't find someone to sit for your child, work out during his or her naptime, or if they're old enough, get them involved in your workout with you. Teaches your kids great habits. Right when you just started your workout. Worse, in the middle of it. This one's easy Just tell them, I want to...
It may help to record your workouts in a notebook journal. How the workout went, how you felt before and after, exercises, sets, weights, reps, rest periods, etc. You can track your workouts much easier, and make adjustments at just the right time. 16. Focus on the task at hand when you're at the gym. Get in, change, do your workout, THEN do your B.S.-ing. No distractions allowed.
Hire a trainer for a few workouts to make sure you're doing things correctly and safely. It's worth the investment. Supplement your workouts with aerobic exercise (for healthy heart and lung function, et al) and mild stretching to keep muscles and joints lubricated and pliable.
Now you have the best, basic exercises to build your foundation toward your best body. Keep your workouts to 30-40 minutes max so you're focused on getting the job done. No B.S.ing. Get in, bust your butt, and get out. Follow the structure of The Big 3, and everything else and you'll impress yourself.
I used to be a person who had to find out EVERYTHING about EVERYTHING before even taking step one. Research, research, research. Never got anything I wanted to get done. So many ideas, so little time. I'm a changed man now. Reading and researching about health and fitness may make you smarter about HOW to do it, but it does NOTHING to shape your body. Unless you JUST DO IT. Did your workouts make you feel like something was missing afterward Didn't lose weight this week Been through a dozen diets without any lasting success Going for The Big One and not sure where to start
If you don't re-fuel your body after a morning workout, don't even bother working out in the morning. YOU MUST ALWAYS EAT A GOOD, NUTRITIOUS, BALANCED BREAKFAST. Feeding your body well is key to optimizing your workouts, a great body, and vibrant health. Any of these sound familiar 1. Not stretching - before and after workouts.
Muscle is your most metabolically active tissue, so it makes sense to develop it. Can't do it with 3 lb. dumbbells. Pump iron LIKE YOU MEAN IT. Challenge yourself EVERY workout. 4-6 days a week, no longer than 30-45 minutes per workout. hours of sleep a night and stressing out on a daily basis. Not to mention, you must have a sound nutritional plan to help you recover faster between workouts. Shoot for 8 hours night (okay.I'm working on that, too).
Think of working out 6 days like eating 6 meals a day. To keep your metabolism and energy levels high, you need to spread your calories into more frequent, smaller meals. Same for workouts. Instead of having three weekly square workouts that are long and drawn out, spread them out over shorter workouts over 6 days.
First, lighten your load for the next 2-3 workouts. Go about half-speed, light weights, less sets, but keep a good pace. After about 48-72 hours you should be back to normal. You might think fitness involves just working out and eating right. But there is an important factor that's critical to productive workouts and an efficient-running body.
When you overtrain, you're actually taking one step forward and two steps backward. This is a lifetime thing, here. Stop doing the marathon 1-2 hour workouts, and get focused with a 30-45 minute workout. You recover much better, and can workout more frequently without overtraining. Overtraining can kill your morale, and then the comfort zone works its magic.
This is where many of us find ourselves today. I've been there, too. I've had times where I would be stuck in a rut. Going nowhere. Business was slow. Workouts were stale. Eating was boring. Get home, play with the kids, talk to LeeAnn (my wife), go to sleep. Wake up, same thing.
Major roadblocks for the fitness novice are feelings of blame and self-directed anger. What you find out when you exercise will hit you like a brick wall. The truth hurts, so to speak. These new physical and mental feelings you're experiencing can make you uncomfortable, so it's very easy to step back into safety. Get beyond it, folks. Stop making excuses. Start connecting fitness into YOUR life. This is not someone else's or some ideal version of yourself. Continue exploring how fitness becomes YOU.
Just about everybody wants to lose weight and get fit, now and forever. Exercise and eat well daily. Keep that weight off. Have abundant energy. Just plain feel better - all the time. But even people with these intentions will blow up and feel like quitting if they don't lose weight in a certain time frame. Okay, you didn't lose weight this time around. Fitness is a process, not a means to an end. Get over it, and move on. Letting this disrupt your progress throws you into a vicious weight-gain cycle.
Check out the new technology fitness affords you. New exercise machines now provide computerized panels that tell you how hard you've worked out, how many calories burned, distance covered, weight lifted, etc. You'll even notice, especially at health clubs, people making notes in training journals. Exercise isn't just for long-term health. Now fitness is seen as an ideal arena for testing and pushing your own personal limits.
You may even be amazed. Sure, there will be times where you have to fight from slumping this is your comfort zone. Pretty soon you become aware of your comfort zone, and it doesn't grab you anymore. Your new approach to health, fitness, and life is too exciting.
Using the strategies laid out in this book (the 10 habits, workout nutrition, energy balance, nutrient timing, etc), enter into your competitive season within 10lbs of your ideal competition weight. Be careful though, this ideal weight has nothing to do with what weight class you think you should be competing in. On the contrary, it has to do with the weight at which your muscle to fat ratio is optimized as well as your power to weight ratio (hint, at this weight you should be somewhere in the neighborhood of 8-12 body fat). If you keep within 10 lbs of your ideal competition weight, you'll be within striking distance of every major competition you've got coming up.
In the following chapters you will learn sound nutritional practices and ways to enhance your physical performance. Importantly, you will see how good nutrition and a balanced exercise program together influence your physical fitness, military readiness, and ultimately your overall health.
The passage of Title IX legislation in 1972 provided enormous opportunities for women to reap the benefits of sports participation. For most female athletes, sports participation is a positive experience, providing improved physical fitness, enhanced self-esteem, and better physical and mental health 1 . Nonetheless, for a few female athletes, the desire for athletic success combined with the pressure to achieve a prescribed body weight may lead to the development of a triad of medical disorders including disordered eating, menstrual dysfunction, and low bone mineral density (BMD) known collectively as the female athlete triad 1,2 . Alone or in combination, the disorders of the triad can have a negative impact on health and impair athletic performance.
Training and detraining are responsible for gains and losses, respectively, in fitness levels. Training according to the FITT Principle guidelines will lead to optimal fitness benefits. On the other hand, decreases in fitness due to detraining occur at twice the rate of training gains when physical activity stops completely (Table 4-1). Fitness Component Detraining can be minimized by maintaining your usual exercise intensity, even if the frequency and duration of workouts is decreased. This concept is important for you to understand, as you may have limited time and fitness equipment available while deployed for extended periods. Ironically, it is in these situations that you depend most on your physical fitness to perform your duties. Therefore, learn the basic training principles and how to work around equipment, space, and time limitations (see Chapter 10). the bulk of the physical activities in Levels 1 and 2 of the Physical Activity Pyramid (Chapter 4, Figure 4-2). These...
Before you begin this program you may scarcely believe you have any hope of reaching the levels of fitness the middle rungs on the Lifetime Ladder represent. Sheesh , you say, I can't even see my toes, no less touch them, and you're tellin' me in a year or so I'm gonna be doing 20 Marine pushups every day Gimme a break Almost anybody can have the same success with this exercise program or with any other sane program. There's nothing magical about any particular set of exercises or plan for doing them. Developing physical fitness through exercise is just like losing weight extremely simple, but based on an unpleasant fact most people would rather ignore.
Physical activity is an important determinant of body weight. In addition, physical activity and physical fitness (which relates to the ability to perform physical activity) are important modifiers of mortality and morbidity related to overweight and obesity. There is firm evidence that moderate to high fitness levels provide a substantially reduced risk of cardiovascular disease and all-cause mortality and that these benefits apply to all BMI levels. Furthermore, high fitness protects against mortality at all BMI levels in men with diabetes. Low cardiovascular fitness is a serious and common comorbidity of obesity, and a sizeable proportion of deaths in overweight and obese populations are probably a result of low levels of cardio-respiratory fitness rather than obesity per se. Fitness is, in turn, influenced strongly by physical activity in addition to genetic factors. These relationships emphasize the role of physical activity in the prevention of overweight and obesity,...
How does lower resting heart rate affect aerobic capacity Maximum heart rate is determined largely by genetics and age view it as a fixed number of beats per minute. So, by lowering your resting heart rate, you increase the reserve capacity of your heart, or the number of beats between your resting and maximum heart rates. Therefore, if you decrease your resting heart rate by increasing your physical fitness, you will be able to perform more work above rest. Since most daily activities are aerobic in nature, improving the delivery of oxygen to the muscles will improve your work performance. On the other hand, a sedentary lifestyle decreases the heart's ability to circulate blood and oxygen. So, view your heart as an aerobic muscle that must be conditioned for optimum functional health and fitness throughout your life. Even though some people are born with higher aerobic capacities than others, everyone will benefit from aerobic conditioning.
Exercise has a powerful effect on insulin sensitivity. Studies in Pima Indians and persons of European ancestry demonstrated that physical fitness was as powerful a modulator of insulin resistance as was body weight each variable accounted for approximately 25 percent of the differences in insulin-mediated glucose disposal in nondiabetic persons.32 Obese individuals with type 2 diabetes mellitus had an increase in insulin sensitivity following low-intensity bicycle riding.33 In nonobese, insulin-resistant relatives of type 2 diabetic subjects, moderate-intensity exercise had a 40 percent increase in insulin sensitivity.34 The Diabetes Prevention Program found that intensive exercise in combination with a change in diet could lower the risk of progressing to diabetes by 58 percent.35 Despite recommendations of exercise for prevention of weight gain and improvement of cardiovascular fitness and insulin sensitivity, the major challenge is adoption of a regular exercise pattern. Recent...
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Fitting Exercise Into A Busy Schedule
Fit exercise into your busy schedule? Thats as absurd as saying that there are eight days in a week! First, youve never exercised before or engaged regularly in a sport second, youve never been into the fitness crowd and have had meager time for such pursuits, and third, youre far too busy to even think of exercise.