Monday, October 5, 2009
well...
Just got back from NC... Wow! gonna need a few recovery days, too bad I have to work tomorrow :(
Thursday, September 24, 2009
If you haven't done it yet, well...
you need to get your free trial ASAP and check out the next revolution in internet business/marketing. www.myth.guardians.org you'll thank me later :D
Wednesday, September 16, 2009
Extended the free trial offer!
We're still offering the free trials! Get yours today! http://myth.guardians.org Get investment,success,finanace... tips from the best as well as other benefits such as free seminars & webinars from being a Guardian member.
Tuesday, September 8, 2009
Alright guys... Last chance
We go live tomorrow and this is your last chance to get in before our national ad campaign launches! Get your free trial now!
http://myth.guardians.org
http://myth.guardians.org
Friday, September 4, 2009
Imagine this...
Imagine that today you enter your name, desired login name, and email address into this page: www.myth.guardians.org - Your Total Success System!
Then do nothing more...except give away invitations...
...until 28 days later, when you wake up and realize that you have a Downline with hundreds of people below you, for following 2 simple instructions. The fact is, this is possible and it will cost you nothing to find out.
When an opportunity like this launches, those who get in at the beginning can make a fortune with very little effort. Sometimes just being in the right place at the right time and "taking action" is really all it takes. Imagine this being your story. Imagine this is your lucky day. Just imagine that.
Then go here: www.myth.guardians.org - Your Total Success System!
...Enter your details, and let's both imagine what can happen next!
After all, "imagination is more important than knowledge". - Albert Einstein
Sincerely,
Charles James, Founding Member
www.myth.guardians.org
Then do nothing more...except give away invitations...
...until 28 days later, when you wake up and realize that you have a Downline with hundreds of people below you, for following 2 simple instructions. The fact is, this is possible and it will cost you nothing to find out.
When an opportunity like this launches, those who get in at the beginning can make a fortune with very little effort. Sometimes just being in the right place at the right time and "taking action" is really all it takes. Imagine this being your story. Imagine this is your lucky day. Just imagine that.
Then go here: www.myth.guardians.org - Your Total Success System!
...Enter your details, and let's both imagine what can happen next!
After all, "imagination is more important than knowledge". - Albert Einstein
Sincerely,
Charles James, Founding Member
www.myth.guardians.org
Sunday, August 30, 2009
Get ready for success now!
The Guardians is a coaching, mentoring and premium content membership organization based on teaching success principles in a wide variety of subjects. Learn the secrets wealthy people have known for years! Learn more and sign up for your FREE trial from the link below!
http://myth.guardians.org/
http://myth.guardians.org/
Sunday, August 23, 2009
New Outstanding opportunity!!!
The Guardians is a coaching, mentoring and premium content membership organization based on teaching success principles in a wide variety of subjects. Learn the secrets wealthy people have known for years! Learn more and sign up for your FREE trial from the link below!
http://myth.guardians.org/
http://myth.guardians.org/
Saturday, August 8, 2009
I'm an Uncle.... Again ;)
Chase Williamson Bollinger - 8 lbs. 13 oz. - born yesterday, 7:00 PM, in Lumberton to my beautiful sister Bebe and my brother-in-law Steve! We are so VERY BLESSED!! Cannot wait to see him.
Sunday, July 26, 2009
Trade Fat for Muscle 4 week workout
Directions:
Perform these workouts 4 days a week. Do the upper-body and lower-body workouts on consecutive days, rest a day, and repeat. For your first upper-body day, use the low-rep workout. For your first lower-body day, follow the high-rep workout. Then switch for your second 2 days of training, so every week you end up performing both high and low reps for your upper and lower body.
For the upper-body workout, alternate between the exercises that have the same number (1A and 1B, for example). Do 1 set of the first exercise and rest, followed by 1 set of the second exercise, and rest again. Complete all your sets for each exercise pair and then move to the next pair (2A and 2B).
For the lower-body workout, do 1 set of exercise 1, rest, and repeat until you've finished all the sets.
Do the same with 2. Then perform 3A and 3B as pairs, alternating between them as you did with the upper-body workout. Do the same for exercises 4A and 4B.
Low-rep workout
Complete 5 to 8 repetitions of each exercise, resting 60 seconds between sets.
Upper body: Do 2 or 3 sets of each exercise
Lower body: Do 2 or 3 sets of each exercise*
High-rep workout
Perform 12 to 15 reps in each set. For exercises 1 and 2, rest 60 to 90 seconds between sets. For 3A, 3B, 4A, and 4B, rest 30 to 45 seconds between sets.
Upper body: Do 2 or 3 sets of each exercise
Lower body: Do 2 sets of each exercise*
*Do just 1 set of the Swiss-ball plank
Days 1 and 3: Upper Body
1A Dumbbell bench press
On a flat bench, lie faceup holding a pair of dumbbells above your chest with your arms straight. Lower the dumbbells to the sides of your chest, and then push them back up to the starting position. Press the dumbbells together without letting them touch.
1B Wide-grip pullup
Grab the bar with an overhand grip that's about one and a half times shoulder width, and hang at arm's length. Pull yourself up until your upper chest hits the bar. Pause and slowly lower yourself to the starting position. Squeezing your shoulder blades emphasizes your back muscles.
2A Dumbbell push press
Stand holding a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Bend your knees slightly to dip your body, and then push up with your legs as you press the dumbbells straight over your shoulders. Keep your torso upright throughout. Lower the dumbbells to the starting position, and repeat. Don't let your elbows flare out to the sides as you perform the exercise.
2B Barbell bent-over row
Grab a barbell with an overhand grip that's just beyond shoulder width, and hold it at arm's length. Lower your torso until it's almost parallel to the floor. Let the bar hang at arm's length. Pull the bar to your upper abs as you squeeze your shoulder blades together. Pause, and slowly lower the bar back to the starting position. That's 1 rep. Use a full range of motion by bringing the bar all the way up to your body.
Days 2 and 4: Lower Body
1 Barbell front squat
Cross your arms in front of your chest and rest a barbell on the front of your shoulders. Your elbows should be held high, with your upper arms remaining parallel to the floor as you perform the move. Set your feet shoulder-width apart. Push your hips back, and lower your body until your thighs are at least parallel to the floor. Pause, and push your body back to the starting position. Stay on your heels and make sure you don't rise onto your toes as you press back up.
2 Barbell Romanian deadlift
Grab the bar with an overhand grip that's just beyond shoulder width, and hold it at arm's length in front of your thighs. Keep your knees slightly bent. With your lower back naturally arched, bend at your hips and lower your torso until it's parallel to the floor. Pause, and then rise back to the starting position. As you lower the bar, keep it as close as possible to your body.
3A Swiss-ball hip extension and leg curl
Lie on your back with your lower legs on a Swiss ball. Extend your arms to your sides, palms up. Raise your hips so your body is straight from shoulders to knees. Pull your heels in, bringing the ball toward your butt. Pause for 1 second, and reverse the motion. Lower your hips to the floor and repeat. As you pull your heels in, keep your hips elevated and your torso straight.
3B Jump squat
With your feet hip-width apart, squat until your thighs are parallel to the floor, and then jump as high as you can. Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again. Perform this exercise as quickly as possible, to build explosive strength and power.
4A Swiss-ball plank
Place your forearms on a Swiss ball and raise your chest so your elbows are under your shoulders. Your legs should be extended behind you on the floor, and your body should form a straight line from ankles to head. Pull your shoulder blades back and down and brace your abs. Hold that position for 30 to 60 seconds. That's 1 set. Keeping your upper back flat maximizes the effectiveness and safety of the exercise.
4B Swiss-ball jackknife
Start in pushup position (your hands set slightly wider than and in line with your shoulders), and rest your shins on a Swiss ball. Your body should form a straight line from shoulders to ankles. Roll the Swiss ball toward your chest by raising your hips and slightly rounding your back as you pull the ball forward with your feet. Pause, and then return the ball to the starting position by rolling it backward. Don't allow your hips to sag at any point during the exercise.
Perform these workouts 4 days a week. Do the upper-body and lower-body workouts on consecutive days, rest a day, and repeat. For your first upper-body day, use the low-rep workout. For your first lower-body day, follow the high-rep workout. Then switch for your second 2 days of training, so every week you end up performing both high and low reps for your upper and lower body.
For the upper-body workout, alternate between the exercises that have the same number (1A and 1B, for example). Do 1 set of the first exercise and rest, followed by 1 set of the second exercise, and rest again. Complete all your sets for each exercise pair and then move to the next pair (2A and 2B).
For the lower-body workout, do 1 set of exercise 1, rest, and repeat until you've finished all the sets.
Do the same with 2. Then perform 3A and 3B as pairs, alternating between them as you did with the upper-body workout. Do the same for exercises 4A and 4B.
Low-rep workout
Complete 5 to 8 repetitions of each exercise, resting 60 seconds between sets.
Upper body: Do 2 or 3 sets of each exercise
Lower body: Do 2 or 3 sets of each exercise*
High-rep workout
Perform 12 to 15 reps in each set. For exercises 1 and 2, rest 60 to 90 seconds between sets. For 3A, 3B, 4A, and 4B, rest 30 to 45 seconds between sets.
Upper body: Do 2 or 3 sets of each exercise
Lower body: Do 2 sets of each exercise*
*Do just 1 set of the Swiss-ball plank
Days 1 and 3: Upper Body
1A Dumbbell bench press
On a flat bench, lie faceup holding a pair of dumbbells above your chest with your arms straight. Lower the dumbbells to the sides of your chest, and then push them back up to the starting position. Press the dumbbells together without letting them touch.
1B Wide-grip pullup
Grab the bar with an overhand grip that's about one and a half times shoulder width, and hang at arm's length. Pull yourself up until your upper chest hits the bar. Pause and slowly lower yourself to the starting position. Squeezing your shoulder blades emphasizes your back muscles.
2A Dumbbell push press
Stand holding a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Bend your knees slightly to dip your body, and then push up with your legs as you press the dumbbells straight over your shoulders. Keep your torso upright throughout. Lower the dumbbells to the starting position, and repeat. Don't let your elbows flare out to the sides as you perform the exercise.
2B Barbell bent-over row
Grab a barbell with an overhand grip that's just beyond shoulder width, and hold it at arm's length. Lower your torso until it's almost parallel to the floor. Let the bar hang at arm's length. Pull the bar to your upper abs as you squeeze your shoulder blades together. Pause, and slowly lower the bar back to the starting position. That's 1 rep. Use a full range of motion by bringing the bar all the way up to your body.
Days 2 and 4: Lower Body
1 Barbell front squat
Cross your arms in front of your chest and rest a barbell on the front of your shoulders. Your elbows should be held high, with your upper arms remaining parallel to the floor as you perform the move. Set your feet shoulder-width apart. Push your hips back, and lower your body until your thighs are at least parallel to the floor. Pause, and push your body back to the starting position. Stay on your heels and make sure you don't rise onto your toes as you press back up.
2 Barbell Romanian deadlift
Grab the bar with an overhand grip that's just beyond shoulder width, and hold it at arm's length in front of your thighs. Keep your knees slightly bent. With your lower back naturally arched, bend at your hips and lower your torso until it's parallel to the floor. Pause, and then rise back to the starting position. As you lower the bar, keep it as close as possible to your body.
3A Swiss-ball hip extension and leg curl
Lie on your back with your lower legs on a Swiss ball. Extend your arms to your sides, palms up. Raise your hips so your body is straight from shoulders to knees. Pull your heels in, bringing the ball toward your butt. Pause for 1 second, and reverse the motion. Lower your hips to the floor and repeat. As you pull your heels in, keep your hips elevated and your torso straight.
3B Jump squat
With your feet hip-width apart, squat until your thighs are parallel to the floor, and then jump as high as you can. Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again. Perform this exercise as quickly as possible, to build explosive strength and power.
4A Swiss-ball plank
Place your forearms on a Swiss ball and raise your chest so your elbows are under your shoulders. Your legs should be extended behind you on the floor, and your body should form a straight line from ankles to head. Pull your shoulder blades back and down and brace your abs. Hold that position for 30 to 60 seconds. That's 1 set. Keeping your upper back flat maximizes the effectiveness and safety of the exercise.
4B Swiss-ball jackknife
Start in pushup position (your hands set slightly wider than and in line with your shoulders), and rest your shins on a Swiss ball. Your body should form a straight line from shoulders to ankles. Roll the Swiss ball toward your chest by raising your hips and slightly rounding your back as you pull the ball forward with your feet. Pause, and then return the ball to the starting position by rolling it backward. Don't allow your hips to sag at any point during the exercise.
Saturday, July 18, 2009
10 Appetite-Suppressing Foods to Conquer Your Cravings By Whitney Provost
1.Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the "instant" variety, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2.Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3.Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4.Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5.Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6.Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7.Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8.Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.
9.Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.
10.Shakeology. If you haven't tried Shakeology® yet, you're missing out on one of the tastiest, most filling choices around. The whole-food ingredients in Shakeology—like whey protein, amino acids, digestive enzymes, and antioxidants—help you feel great, curb cravings, and reduce hunger. Order it through your Beachbody® Coach to reduce your appetite and stay full longer with fewer calories. It's a meal that tastes like dessert.
2.Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3.Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4.Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5.Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6.Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7.Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8.Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.
9.Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.
10.Shakeology. If you haven't tried Shakeology® yet, you're missing out on one of the tastiest, most filling choices around. The whole-food ingredients in Shakeology—like whey protein, amino acids, digestive enzymes, and antioxidants—help you feel great, curb cravings, and reduce hunger. Order it through your Beachbody® Coach to reduce your appetite and stay full longer with fewer calories. It's a meal that tastes like dessert.
Tuesday, July 14, 2009
The 300 Workout...
Want Hollywood muscle? Try this 300-rep Spartan workout -- used by the cast of the movie -- for a full-body transformation
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=5e1790ecab7e1110VgnVCM20000012281eac____
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=5e1790ecab7e1110VgnVCM20000012281eac____
Sunday, July 12, 2009
UFC 100
I hope you got a chance to see it! Check results here if you missed it ;)
www.sherdog.com or www.mmaweekly.com (My 2 favorite sites for MMA)
www.sherdog.com or www.mmaweekly.com (My 2 favorite sites for MMA)
Tuesday, July 7, 2009
The Six Greatest Ab Exercises of All-Time
Long-Arm Weighted Crunch
This abs exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. Perform 12 to 15 repetitions.
________________________________________
Seated Ab Crunch
Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Return to the starting position. Perform three sets of 12 repetitions.
Corkscrew
This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.
________________________________________
Weighted One-Sided Crunch
This abs exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.
Kneeling Cable Crunch
Kneel facing the pulley and hold the ends of a rope attached to the high cable along the sides of your face. Bend forward, aiming your chest at your pelvis. Return to the starting position, then repeat the movement, this time aiming your chest toward your left knee. Return, then repeat to your right. That's one repetition. Perform three sets of eight repetitions.
________________________________________
Crunch/Side-Bend Combo
This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side.
www.menshealth.com
This abs exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. Perform 12 to 15 repetitions.
________________________________________
Seated Ab Crunch
Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Return to the starting position. Perform three sets of 12 repetitions.
Corkscrew
This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.
________________________________________
Weighted One-Sided Crunch
This abs exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.
Kneeling Cable Crunch
Kneel facing the pulley and hold the ends of a rope attached to the high cable along the sides of your face. Bend forward, aiming your chest at your pelvis. Return to the starting position, then repeat the movement, this time aiming your chest toward your left knee. Return, then repeat to your right. That's one repetition. Perform three sets of eight repetitions.
________________________________________
Crunch/Side-Bend Combo
This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side.
www.menshealth.com
Saturday, July 4, 2009
Get Paid to Workout...
Watch these 3 short videos and get back to me,
www.itstimetogetrich.com
beachbodyfit@gmail.com
http://coachglass.blogspot.com
www.beachbodycoach.com/glass
www.teambeachbody.com/glass
www.itstimetogetrich.com
beachbodyfit@gmail.com
http://coachglass.blogspot.com
www.beachbodycoach.com/glass
www.teambeachbody.com/glass
Monday, June 29, 2009
New email info...
www.itstimetogetrich.com Watch these 3 short videos and get back to me ASAP!
beachbodyfit@gmail.com
beachbodyfit@gmail.com
Friday, June 26, 2009
Gain a Pound of Muscle Every Week
By: Adam Campbell
Maybe you've had sand kicked in your face. Maybe you've lost one too many attainable women to beefier guys. Or maybe you've read so much about weight loss that actually admitting you want to gain weight is a societal taboo. Whatever the reason, you want to bulk up. Now.
But forget about your alleged high-revving metabolism, says Doug Kalman, R.D., director of nutrition at Miami Research Associates. "Most lean men who can't gain muscle weight are simply eating and exercising the wrong way," he says.
Here's your fix: Follow these 10 principles to pack on as much as a pound of muscle each week.
Eat Meat
Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. (For example, a 160-pound man should consume 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) Split the rest of your daily calories equally between carbohydrates and fats
Eat More
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)
A. Your weight in pounds.
B. Multiply A by 12 to get your basic calorie needs.
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise).
D. Strength training: Multiply the number of minutes you lift weights per week by 5.
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.
F. Add D and E, and divide by 7.
G. Add C and F to get your daily calorie needs.
H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week.
Work Your Biggest Muscles
If you're a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds' rest between sets.
Have a Stiff Drink
A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates.
"Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles," says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.
For your shake, you'll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. Can't stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread.
But a drink is better. "Liquid meals are absorbed faster," says Kalman. So tough it out. Drink one 30 to 60 minutes before your workout.
Lift Every Other Day
Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. "Your muscles grow when you're resting, not when you're working out," says Michael Mejia, C.S.C.S., Men's Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.
Down Carbs After Your Workout
Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates. "Post-workout meals with carbs increase your insulin levels," which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, a peanut-butter sandwich.
Eat Every 3 Hours
"If you don't eat often enough, you can limit the rate at which your body builds new proteins," says Houston. Take the number of calories you need in a day and divide by six. That's roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.
Make One Snack Ice Cream
Have a bowl of ice cream (any kind) 2 hours after your workout. According to a study in the American Journal of Clinical Nutrition, this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.
Have Some Milk Before Bed
Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles, says Kalman. Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again as soon as you wake up. "The more diligent you are, the better results you'll get," says Kalman.
Read more: http://www.menshealth.com/mhlists/gain_ten_pounds_of_muscle/Have_Some_Milk_Before_Bed.php#ixzz0JYcRVlN0&C
Maybe you've had sand kicked in your face. Maybe you've lost one too many attainable women to beefier guys. Or maybe you've read so much about weight loss that actually admitting you want to gain weight is a societal taboo. Whatever the reason, you want to bulk up. Now.
But forget about your alleged high-revving metabolism, says Doug Kalman, R.D., director of nutrition at Miami Research Associates. "Most lean men who can't gain muscle weight are simply eating and exercising the wrong way," he says.
Here's your fix: Follow these 10 principles to pack on as much as a pound of muscle each week.
Eat Meat
Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. (For example, a 160-pound man should consume 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) Split the rest of your daily calories equally between carbohydrates and fats
Eat More
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)
A. Your weight in pounds.
B. Multiply A by 12 to get your basic calorie needs.
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise).
D. Strength training: Multiply the number of minutes you lift weights per week by 5.
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.
F. Add D and E, and divide by 7.
G. Add C and F to get your daily calorie needs.
H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week.
Work Your Biggest Muscles
If you're a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds' rest between sets.
Have a Stiff Drink
A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates.
"Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles," says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.
For your shake, you'll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. Can't stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread.
But a drink is better. "Liquid meals are absorbed faster," says Kalman. So tough it out. Drink one 30 to 60 minutes before your workout.
Lift Every Other Day
Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. "Your muscles grow when you're resting, not when you're working out," says Michael Mejia, C.S.C.S., Men's Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.
Down Carbs After Your Workout
Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates. "Post-workout meals with carbs increase your insulin levels," which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, a peanut-butter sandwich.
Eat Every 3 Hours
"If you don't eat often enough, you can limit the rate at which your body builds new proteins," says Houston. Take the number of calories you need in a day and divide by six. That's roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.
Make One Snack Ice Cream
Have a bowl of ice cream (any kind) 2 hours after your workout. According to a study in the American Journal of Clinical Nutrition, this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.
Have Some Milk Before Bed
Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles, says Kalman. Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again as soon as you wake up. "The more diligent you are, the better results you'll get," says Kalman.
Read more: http://www.menshealth.com/mhlists/gain_ten_pounds_of_muscle/Have_Some_Milk_Before_Bed.php#ixzz0JYcRVlN0&C
Tuesday, June 23, 2009
Get paid to work out!
www.itstimetogetrich.com Watch these 3 short vids and get back to me ASAP! cdjames14@hotmail.com
Sunday, June 21, 2009
I want to share something with you that I'm VERY excited about! I found a way where you and I can make a lot of extra money from working out and getting in shape. Please watch the videos on my website www.itstimetogetrich.com ASAP and let me know what you think? It will only take you a few minutes. I really want to get your opinion about this. Email me as soon as you can. Thank you so much!
Charlie James
cdjames14@hotmail.com
www.itstimetogetrich.com
Charlie James
cdjames14@hotmail.com
www.itstimetogetrich.com
Friday, June 19, 2009
I'm getting excited...
I get to go to the Hardrock casino in Hollywood, FL tonight to see some live MMA fights and the Tuff finale is tomorrow night ;)
Wednesday, June 17, 2009
Tuesday, June 16, 2009
Your Brain on Exercise
Your Brain on Exercise
Tony Horton
There was an astonishing article in Newsweek a few weeks back that just blew my mind/brain/cranium/noggin. Here's what I've learned from this article and further research. We all know that working out and exercising do amazing things for our body, and the benefits, other than weight loss and getting fit, are endless. Most of us also know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives. The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here's the scope. When you're forced to pull more oxygen into the body through exercise, you break what's called "the blood-brain barrier." It happens when you climb a long flight of stairs and when you're busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called the hippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain. A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are "Miracle-grow" for the brain.
Studies with kids right up to seniors have proven that high-paced workouts (www.milliondollarbody.com Power 90®, Power Half Hour®, Power 90® Master Series, P90X®, Tony & the Kids!, etc.) cause the release of these chemicals into the brain. Combine this with even more "brain drugs" like dopamine, serotonin, and norepinephrine and you've got yourself a feel-good party in your head. Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It's like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac and Ritalin. Children who play outdoors more often score better on tests than kids who don't. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs. If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses such as Alzheimer's disease. When the dentate gyrus is stimulated, neuro-genesis or neuro-plasticity occurs. I'm not talking about just slowing the aging process, I'm telling you that the brain creates new cells through exercise—brand new cells that assist in the reversal of aging. If you're looking for the fountain of youth, you can find it inside your head every time you exercise for more than 20 minutes. TMT X 2 anyone?
Tony Horton
There was an astonishing article in Newsweek a few weeks back that just blew my mind/brain/cranium/noggin. Here's what I've learned from this article and further research. We all know that working out and exercising do amazing things for our body, and the benefits, other than weight loss and getting fit, are endless. Most of us also know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives. The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here's the scope. When you're forced to pull more oxygen into the body through exercise, you break what's called "the blood-brain barrier." It happens when you climb a long flight of stairs and when you're busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called the hippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain. A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are "Miracle-grow" for the brain.
Studies with kids right up to seniors have proven that high-paced workouts (www.milliondollarbody.com Power 90®, Power Half Hour®, Power 90® Master Series, P90X®, Tony & the Kids!, etc.) cause the release of these chemicals into the brain. Combine this with even more "brain drugs" like dopamine, serotonin, and norepinephrine and you've got yourself a feel-good party in your head. Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It's like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac and Ritalin. Children who play outdoors more often score better on tests than kids who don't. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs. If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses such as Alzheimer's disease. When the dentate gyrus is stimulated, neuro-genesis or neuro-plasticity occurs. I'm not talking about just slowing the aging process, I'm telling you that the brain creates new cells through exercise—brand new cells that assist in the reversal of aging. If you're looking for the fountain of youth, you can find it inside your head every time you exercise for more than 20 minutes. TMT X 2 anyone?
Monday, June 15, 2009
Interval Training...
Interval Training: The Best Way to See Quick Results
By Steve Edwards
There are a lot of misunderstandings about the best way to reshape your body. This is because there are a lot of trainers out there who espouse different fitness philosophies. In general, the various regimens touted all have some merit. In this article, we'll take a very simple look at various training strategies, bust a myth or two, and explain why interval training is the most efficient way to change your fitness level.
We're just about to launch a program called Insanity™, featuring Shaun T, which is a high-intensity conditioning program that's based on something we call MAX Interval Training. While it's the most intense workout program we've produced, it's not the first to use interval training to create fast results. In fact, every Beachbody® program uses some type of interval training.
What is interval training?
In short, you are interval training any time your workout includes a set wherein you perform at your maximum level, which is then followed by a lower-intensity set, which is then repeated to achieve a cumulative effect. An interval can be a set of curls, a dance move, or anything that tires you out over its given interval of time. The intervals can be short and hard, or long and easy, but they're all intervals, just so long as there is some cumulative effect (you get more tired as you go). All interval workouts aren't the same, though; the duration and intensity of the intervals are what define the workout.
Conversely, aerobic training is when you maintain a steady output at a low intensity level over the course of the workout. We do offer some workouts that do this, but they are generally either for recovery or for the second daily workout of a doubles program. This type of workout helps your aerobic efficiency but does very little for changing your body.
The myth of the fat-burning zone
It's impossible to approach this topic without debunking the term "fat-burning zone." You often hear uninformed trainers recommend that their clients reduce the intensity of their workouts so that their bodies will burn more fat. In reality, all these trainers are doing is lowering the overall effectiveness of their clients' programs.
Here's a quick explanation of the fat-burning zone. At an aerobic pace (see above), your body utilizes stored body fat as fuel to save its preferred fuel (stored blood glycogen) for more pressing matters. It sounds great because you're burning body fat. And while this is true, you're burning it at a very slow rate.
During higher-intensity work, your body turns to a limited supply of blood glycogen (often called blood sugar) for energy. While your body's burning glycogen during this more intense period, and not fat, it's breaking down more body tissue. Breakdown is a bad word for a good thing, because your body produces more hormones and increases its metabolism to repair this breakdown. As the tissue repairs itself, it builds more muscle so that next time you do a stressful workout it won't be so taxing. This process of adapting to intense exercise is where your body makes rapid change.
Continually building on this process is called progressive overload. By continually adapting to stress and then adding more (either with weight or speed or programs like Insanity), you increase your body's fitness so that it's actually burning body fat for fuel as you rest. Interval workouts should be a key component in every phase of your training.
Techie science made simple
Asked what separates serious and recreational athletes, author and fitness trainer Steve Ilg replied, "Intervals." But since "intervals" is an umbrella term for training that targets many different energy systems, it's quite a cryptic statement requiring further explanation. It's also pretty accurate. Recreational athletes like to train within their comfort zones. Interval training, regardless of the targeted intensity level, always forces you out of it. And you must be willing to leave your comfort zone if you want to see significant changes in your fitness level.
Interval levels can change dramatically. For example, HIIT (high-intensity interval training) workouts are very short, sometimes only lasting seconds, and completely anaerobic. Marathon runners will often run for 1- or 2-mile intervals, which can take many minutes and are obviously somewhat aerobic. The reason for the varying intensity of intervals is to train different energy systems in the body. These are defined by terms you may have heard of, AT (anaerobic threshold), VO2/max, etc. For our purposes, you don't need to know these terms. Here's the 101 version.
LSD. Not the hippie drug from the 60s, but rather long slow distance. This is not an interval; it's a term you're likely to hear especially if you know or are a runner or cyclist. Its purpose is for base-level aerobic conditioning. As I said above, it's not very applicable for making significant body changes, unless you do it for a very long time. Yet many trainers still recommend it. I think this is primarily because their clients won't complain about doing 30 minutes of easy exercise.
Sports-specific intervals. These can be anything, like the 2-mile example above. Interval training exists for all athletic endeavors. Since it's targeted for sports performance, we won't discuss it. You'll learn plenty about it when you join a local group to train for a triathlon or something else.
Weight training intervals. All weight training could be considered interval training, but traditionally, you rest so long between sets that you don't get a cumulative effect. All Beachbody weight training is done interval-style, which we call circuit training. During these workouts, you move from body part to body part without much rest between sets so that the workouts don't just target muscle building but also improve your cardiovascular fitness. Power 90® and Slim in 6® are good examples of this kind of training.
What defines these circuits is your targeted number of repetitions. A low target using more weight will create muscular hypertrophy, or growth. A higher number limits muscle growth (you get some muscle growth) and gives you more cardiovascular improvement.
Cardio intervals. These are what most of you probably define as interval training. First, we must define the difference between cardio and aerobic. Cardio means heart, while aerobic means oxygen. Aerobic training is most easily defined by the word "easy." It's really defined by training below your anaerobic threshold, but we're dispensing with science talk. Cardio, however, is all training that affects the heart. So it can include aerobic training but also all the high-intensity training associated with intervals.
High-intensity cardio intervals are performed in something we call heart rate training zones. Cardio intervals target these heart rate training zones for various periods of time. When you design your own interval workouts, you must do this yourself. When you have a trainer, he or she does it for you. This is why we at Beachbody always have test groups to make sure our workouts train you in your proper zone. That way, all you need to do is follow along.
MAX Intervals 'n' stuff
In general, the longer the interval, the easier the workout. Some interval sessions have long and moderate intervals with short aerobic breaks. Others have short, difficult intervals with long aerobic breaks. What makes Insanity's MAX Interval Training unique is that it combines long, hard intervals with short breaks.
The MAX Interval system is based on HIIT, though it's not HIIT. HIIT includes very short maximal intervals, followed by short breaks. It's very intense and also effective. Its downside is that it's so intense that your body can't do it for very long. You can generally only see good progress for 2 to 3 weeks at a time using HIIT workouts until you need to transition to a different type of training.
Conversely, a more traditional approach to interval training, like Turbo Jam®, that relies on various intensities of intervals (mainly moderate) can be done for very long periods of time before you need to change workouts. Your fitness improvements won't be as drastic, but they'll be steady.
With MAX Intervals, we lowered the intensity of HIIT just enough to keep the high-intensity format but to also increase the time during which you can make rapid improvements before needing a break. The result is a high-intensity interval training system that keeps yielding results for a long time before you need a transition.
How to incorporate intervals into your workout program
Like every other aspect of fitness, your starting point should be based on your current physical condition. If you aren't very fit, you'll want to start with a very basic interval program, which will still feel hard. Workouts like Slim in 6 Start It Up! or Power 90 Sweat Cardio 1–2 are perfect introductory interval sessions. If you're in doubt, start slow. It's easier to increase your workout's intensity than to go backward.
You never want to begin with HIIT or MAX Intervals, unless you've got a solid fitness base. This style of workout is so intense that you won't even be able to finish each workout, negating the whole interval aspect. And even if you do finish, training this hard out of the gate increases the risk of injury.
Intervals are the most effective way to see quick results from a workout program. If you're not doing them, add them right away. If you're already doing intervals, perhaps it's time to step up to the next level.
By Steve Edwards
There are a lot of misunderstandings about the best way to reshape your body. This is because there are a lot of trainers out there who espouse different fitness philosophies. In general, the various regimens touted all have some merit. In this article, we'll take a very simple look at various training strategies, bust a myth or two, and explain why interval training is the most efficient way to change your fitness level.
We're just about to launch a program called Insanity™, featuring Shaun T, which is a high-intensity conditioning program that's based on something we call MAX Interval Training. While it's the most intense workout program we've produced, it's not the first to use interval training to create fast results. In fact, every Beachbody® program uses some type of interval training.
What is interval training?
In short, you are interval training any time your workout includes a set wherein you perform at your maximum level, which is then followed by a lower-intensity set, which is then repeated to achieve a cumulative effect. An interval can be a set of curls, a dance move, or anything that tires you out over its given interval of time. The intervals can be short and hard, or long and easy, but they're all intervals, just so long as there is some cumulative effect (you get more tired as you go). All interval workouts aren't the same, though; the duration and intensity of the intervals are what define the workout.
Conversely, aerobic training is when you maintain a steady output at a low intensity level over the course of the workout. We do offer some workouts that do this, but they are generally either for recovery or for the second daily workout of a doubles program. This type of workout helps your aerobic efficiency but does very little for changing your body.
The myth of the fat-burning zone
It's impossible to approach this topic without debunking the term "fat-burning zone." You often hear uninformed trainers recommend that their clients reduce the intensity of their workouts so that their bodies will burn more fat. In reality, all these trainers are doing is lowering the overall effectiveness of their clients' programs.
Here's a quick explanation of the fat-burning zone. At an aerobic pace (see above), your body utilizes stored body fat as fuel to save its preferred fuel (stored blood glycogen) for more pressing matters. It sounds great because you're burning body fat. And while this is true, you're burning it at a very slow rate.
During higher-intensity work, your body turns to a limited supply of blood glycogen (often called blood sugar) for energy. While your body's burning glycogen during this more intense period, and not fat, it's breaking down more body tissue. Breakdown is a bad word for a good thing, because your body produces more hormones and increases its metabolism to repair this breakdown. As the tissue repairs itself, it builds more muscle so that next time you do a stressful workout it won't be so taxing. This process of adapting to intense exercise is where your body makes rapid change.
Continually building on this process is called progressive overload. By continually adapting to stress and then adding more (either with weight or speed or programs like Insanity), you increase your body's fitness so that it's actually burning body fat for fuel as you rest. Interval workouts should be a key component in every phase of your training.
Techie science made simple
Asked what separates serious and recreational athletes, author and fitness trainer Steve Ilg replied, "Intervals." But since "intervals" is an umbrella term for training that targets many different energy systems, it's quite a cryptic statement requiring further explanation. It's also pretty accurate. Recreational athletes like to train within their comfort zones. Interval training, regardless of the targeted intensity level, always forces you out of it. And you must be willing to leave your comfort zone if you want to see significant changes in your fitness level.
Interval levels can change dramatically. For example, HIIT (high-intensity interval training) workouts are very short, sometimes only lasting seconds, and completely anaerobic. Marathon runners will often run for 1- or 2-mile intervals, which can take many minutes and are obviously somewhat aerobic. The reason for the varying intensity of intervals is to train different energy systems in the body. These are defined by terms you may have heard of, AT (anaerobic threshold), VO2/max, etc. For our purposes, you don't need to know these terms. Here's the 101 version.
LSD. Not the hippie drug from the 60s, but rather long slow distance. This is not an interval; it's a term you're likely to hear especially if you know or are a runner or cyclist. Its purpose is for base-level aerobic conditioning. As I said above, it's not very applicable for making significant body changes, unless you do it for a very long time. Yet many trainers still recommend it. I think this is primarily because their clients won't complain about doing 30 minutes of easy exercise.
Sports-specific intervals. These can be anything, like the 2-mile example above. Interval training exists for all athletic endeavors. Since it's targeted for sports performance, we won't discuss it. You'll learn plenty about it when you join a local group to train for a triathlon or something else.
Weight training intervals. All weight training could be considered interval training, but traditionally, you rest so long between sets that you don't get a cumulative effect. All Beachbody weight training is done interval-style, which we call circuit training. During these workouts, you move from body part to body part without much rest between sets so that the workouts don't just target muscle building but also improve your cardiovascular fitness. Power 90® and Slim in 6® are good examples of this kind of training.
What defines these circuits is your targeted number of repetitions. A low target using more weight will create muscular hypertrophy, or growth. A higher number limits muscle growth (you get some muscle growth) and gives you more cardiovascular improvement.
Cardio intervals. These are what most of you probably define as interval training. First, we must define the difference between cardio and aerobic. Cardio means heart, while aerobic means oxygen. Aerobic training is most easily defined by the word "easy." It's really defined by training below your anaerobic threshold, but we're dispensing with science talk. Cardio, however, is all training that affects the heart. So it can include aerobic training but also all the high-intensity training associated with intervals.
High-intensity cardio intervals are performed in something we call heart rate training zones. Cardio intervals target these heart rate training zones for various periods of time. When you design your own interval workouts, you must do this yourself. When you have a trainer, he or she does it for you. This is why we at Beachbody always have test groups to make sure our workouts train you in your proper zone. That way, all you need to do is follow along.
MAX Intervals 'n' stuff
In general, the longer the interval, the easier the workout. Some interval sessions have long and moderate intervals with short aerobic breaks. Others have short, difficult intervals with long aerobic breaks. What makes Insanity's MAX Interval Training unique is that it combines long, hard intervals with short breaks.
The MAX Interval system is based on HIIT, though it's not HIIT. HIIT includes very short maximal intervals, followed by short breaks. It's very intense and also effective. Its downside is that it's so intense that your body can't do it for very long. You can generally only see good progress for 2 to 3 weeks at a time using HIIT workouts until you need to transition to a different type of training.
Conversely, a more traditional approach to interval training, like Turbo Jam®, that relies on various intensities of intervals (mainly moderate) can be done for very long periods of time before you need to change workouts. Your fitness improvements won't be as drastic, but they'll be steady.
With MAX Intervals, we lowered the intensity of HIIT just enough to keep the high-intensity format but to also increase the time during which you can make rapid improvements before needing a break. The result is a high-intensity interval training system that keeps yielding results for a long time before you need a transition.
How to incorporate intervals into your workout program
Like every other aspect of fitness, your starting point should be based on your current physical condition. If you aren't very fit, you'll want to start with a very basic interval program, which will still feel hard. Workouts like Slim in 6 Start It Up! or Power 90 Sweat Cardio 1–2 are perfect introductory interval sessions. If you're in doubt, start slow. It's easier to increase your workout's intensity than to go backward.
You never want to begin with HIIT or MAX Intervals, unless you've got a solid fitness base. This style of workout is so intense that you won't even be able to finish each workout, negating the whole interval aspect. And even if you do finish, training this hard out of the gate increases the risk of injury.
Intervals are the most effective way to see quick results from a workout program. If you're not doing them, add them right away. If you're already doing intervals, perhaps it's time to step up to the next level.
Thursday, June 11, 2009
Do you wrestle??? Wow!
http://www.sherdog.com/news/articles/usa-wrestling-well-give-you-a-quarter-million-not-to-fight-17909
Monday, June 8, 2009
Men's Health, Eat this, not that...
Nutritious, Healthy Alternatives
Eat This, Not That Bacon or sausage? Chips or fries? Soup or salad? Here are the snap decisions that make losing weight a snap
By: Phillip Rhodes
She smacks her gum, clears her throat, and sighs. We've encountered this impatience in a female plenty of times (11th grade, for starters), but it's especially stressful coming from a waitress. Why can't we answer her simple question: Soup or salad? If nutrition information would stop advancing, it'd be easy. A couple of years ago, you'd have picked the salad (fat-free ranch on the side, please).
Now we know that some vegetables are more nutritious cooked in soup than served raw in salad. And others won't do you much good unless you deliberately pour a fatty dressing on top of them. So . . . soup it is. Unless it's cream-based; too fatty. And this is just the start of the meal. "Chips or fries?" and "Swiss or Cheddar?" haven't even come up yet. Oh, and "would you like to see the wine list?" Time to simplify. We sat down and listed all the pesky mealtime puzzlers we could think of. And then we solved them. No quacks, no product-pushing flacks. Just sensible, easy-to-follow advice that's not likely to change for quite a while—if ever.
AT BREAKFAST
Eat This . . . Bacon
Per slice: 42 calories, 3 grams (g) protein, 0 g carbohydrates, 3 g fat (1 g saturated), 0 g fiber, 192 milligrams (mg) sodium
Not That . . . Sausage
Per link: 82 calories, 4 g protein, 0 g carbohydrates, 7 g fat (2.6 g saturated), 0 g fiber, 201 mg sodium
The food police were dead wrong when they busted bacon. A crisp slice has about the same amount of protein as a typical pork-sausage link, but half the fat and calories. "For every single sausage link, you could have two pieces of bacon," says Dawn Jackson Blatner, R.D., a spokeswoman for the American Dietetic Association. Oh, all right—twist our arm.
Eat This . . . English Muffin
Per muffin: 133 calories, 4 g protein, 26 g carbohydrates, 1 g fat (0 g saturated), 1.5 g fiber, 262 mg sodium
Not That . . . Bagel
Per bagel: 245 calories, 9 g protein, 48 g carbohydrates, 1 g fat (0 g saturated), 2 g fiber, 476 mg sodium
If you're faced with only refined-flour options (as you usually are unless you're breakfasting in Berkeley, California), you can't narrow down these two breads by fiber. So fall back on calories, Blatner advises. "Half a bagel has nearly as many calories as a whole English muffin," she says. "I know it doesn't look any bigger, but it's more dense. All those air pockets in the English muffin are saving you some calories." Enough to justify some jelly.
Eat This . . . French Toast
Per 2 slices: 298 calories, 10 g protein, 33 g carbohydrates, 14 g fat (3.5 g saturated), 0 g fiber, 623 mg sodium
Not That . . . Belgian Waffle
Per waffle: 390 calories, 8 g protein, 48 g carbohydrates, 19 g fat (12 g saturated), 1 g fiber, 850 mg sodium
Even though the French toast is dipped in sugary egg batter and lightly fried, the Belgian waffle still outweighs it. "A true Belgian waffle contains a lot of butter and eggs," says Linda McDonald, R.D., editor of Supermarketsavvy.com, a food-shopping Web site. "The size is different, too—the waffle is heavier than the French toast." Eat it too often and you'll be heavier, too.
Eat This . . . Poached Egg
Per egg: 74 calories, 6 g protein, 0 g carbohydrates, 5 g fat (1.5 g saturated), 0 g fiber, 147 mg sodium
Not That . . . Scrambled Egg
Per egg: 101 calories, 7 g protein, 1 g carbohydrates, 7 g fat (2 g saturated), 0 g fiber, 171 mg sodium
"Usually, when you order scrambled eggs, the cook uses butter, oil, or cream to make them," says Blatner. That adds fat and calories. "A poached egg is cooked in water." That adds nothing.
AT LUNCH
Eat This . . . Turkey-and-Ham Wrap
Per wrap: 390 calories, 32 g protein, 19 g carbohydrates, 23 g fat (8 g saturated), 9 g fiber, 1,890 mg sodium
Not That . . . 6-Inch Turkey-and-Ham Sub
Per sandwich: 476 calories, 30 g protein, 52 g carbohydrates, 16 g fat (7 g saturated), 3 g fiber, 1,690 mg sodium
"Typically, with a sub sandwich, you're going to get a colossal roll that might be the equivalent of four to eight pieces of bread but has little fiber," says Dave Grotto, R.D., director of nutrition education at the Block Center for Integrative Cancer Care in Evanston, Illinois. Most wraps have 3 to 6 g fiber—and that's before you factor in the vegetables, which will help cover nearly a third of your daily recommended allowance.
Eat This . . . Baked Beans
Per serving: (about 6 ounces): 230 calories, 8 g protein, 46 g carbohydrates, 1 g fat (1 g saturated), 7 g fiber, 720 mg sodium
Not That . . . Coleslaw
Per serving: (about 6 ounces): 190 calories, 1 g protein, 22 g carbohydrates, 11 g fat (2 g saturated), 3 g fiber, 300 mg sodium
"Beans reign supreme in many nutrition categories," especially protein, says Grotto. "Plus, there's no comparison for fiber; beans blow away—sorry for the bad word choice—the coleslaw."
Eat This . . . Beef Burrito
Per serving: 440 calories, 17 g protein, 52 g carbohydrates, 18 g fat (8 g saturated), 5 g fiber, 1,330 mg sodium
Not That . . . Beef Quesadilla
Per serving: 470 calories, 26 g protein, 38 g carbohydrates, 24 g fat (13 g saturated), 3 g fiber, 1,270 mg sodium
Much like its culinary cousin the wrap sandwich, the burrito leaves more room for good stuff—vegetables that add fiber but not fat. The quesadilla is just meat and cheese—and lots of both.
Eat This . . . Chips
Per 1-ounce bag: 152 calories, 2 g protein, 15 g carbohydrates, 10 g fat (3 g saturated), 1 g fiber, 168 mg sodium
Not That . . . Fries
Per 3-ounce serving: 270 calories, 3 g protein, 34 g carbohydrates, 13 g fat (3 g saturated), 4 g fiber, 115 mg sodium
First, there's the serving-size issue. The bag of chips that usually comes with a sandwich has a net weight of 1 ounce. The fries that come with your burger start at 3 ounces. Then there's the fat. Fries, especially crinkle-cut ones, have more surface area, so they soak up more saturated fat from cooking oil. Plus, many processed fries are sprayed with partially hydrogenated fat before they leave the factory. "So it doesn't make a difference what they're fried in; they already contain trans fat," Grotto says.
Eat This . . . Ground-Beef Pizza Topping
Per ounce: 54 calories, 8 g protein, 0 g carbohydrates, 2 g fat (1 g saturated), 0 g fiber, 24 mg sodium
Not That . . . Pepperoni Pizza Topping
Per ounce: 130 calories, 6 g protein, 1 g carbohydrates, 11 g fat (4.5 g saturated), 0 g fiber, 501 mg sodium
The highest-quality beef doesn't end life as a pizza topping. But ground beef is still a leaner leftover than pepperoni, which is a combination of meat scraps made palatable by the addition of fat and sodium, says McDonald.
Eat This, Not That Bacon or sausage? Chips or fries? Soup or salad? Here are the snap decisions that make losing weight a snap
By: Phillip Rhodes
She smacks her gum, clears her throat, and sighs. We've encountered this impatience in a female plenty of times (11th grade, for starters), but it's especially stressful coming from a waitress. Why can't we answer her simple question: Soup or salad? If nutrition information would stop advancing, it'd be easy. A couple of years ago, you'd have picked the salad (fat-free ranch on the side, please).
Now we know that some vegetables are more nutritious cooked in soup than served raw in salad. And others won't do you much good unless you deliberately pour a fatty dressing on top of them. So . . . soup it is. Unless it's cream-based; too fatty. And this is just the start of the meal. "Chips or fries?" and "Swiss or Cheddar?" haven't even come up yet. Oh, and "would you like to see the wine list?" Time to simplify. We sat down and listed all the pesky mealtime puzzlers we could think of. And then we solved them. No quacks, no product-pushing flacks. Just sensible, easy-to-follow advice that's not likely to change for quite a while—if ever.
AT BREAKFAST
Eat This . . . Bacon
Per slice: 42 calories, 3 grams (g) protein, 0 g carbohydrates, 3 g fat (1 g saturated), 0 g fiber, 192 milligrams (mg) sodium
Not That . . . Sausage
Per link: 82 calories, 4 g protein, 0 g carbohydrates, 7 g fat (2.6 g saturated), 0 g fiber, 201 mg sodium
The food police were dead wrong when they busted bacon. A crisp slice has about the same amount of protein as a typical pork-sausage link, but half the fat and calories. "For every single sausage link, you could have two pieces of bacon," says Dawn Jackson Blatner, R.D., a spokeswoman for the American Dietetic Association. Oh, all right—twist our arm.
Eat This . . . English Muffin
Per muffin: 133 calories, 4 g protein, 26 g carbohydrates, 1 g fat (0 g saturated), 1.5 g fiber, 262 mg sodium
Not That . . . Bagel
Per bagel: 245 calories, 9 g protein, 48 g carbohydrates, 1 g fat (0 g saturated), 2 g fiber, 476 mg sodium
If you're faced with only refined-flour options (as you usually are unless you're breakfasting in Berkeley, California), you can't narrow down these two breads by fiber. So fall back on calories, Blatner advises. "Half a bagel has nearly as many calories as a whole English muffin," she says. "I know it doesn't look any bigger, but it's more dense. All those air pockets in the English muffin are saving you some calories." Enough to justify some jelly.
Eat This . . . French Toast
Per 2 slices: 298 calories, 10 g protein, 33 g carbohydrates, 14 g fat (3.5 g saturated), 0 g fiber, 623 mg sodium
Not That . . . Belgian Waffle
Per waffle: 390 calories, 8 g protein, 48 g carbohydrates, 19 g fat (12 g saturated), 1 g fiber, 850 mg sodium
Even though the French toast is dipped in sugary egg batter and lightly fried, the Belgian waffle still outweighs it. "A true Belgian waffle contains a lot of butter and eggs," says Linda McDonald, R.D., editor of Supermarketsavvy.com, a food-shopping Web site. "The size is different, too—the waffle is heavier than the French toast." Eat it too often and you'll be heavier, too.
Eat This . . . Poached Egg
Per egg: 74 calories, 6 g protein, 0 g carbohydrates, 5 g fat (1.5 g saturated), 0 g fiber, 147 mg sodium
Not That . . . Scrambled Egg
Per egg: 101 calories, 7 g protein, 1 g carbohydrates, 7 g fat (2 g saturated), 0 g fiber, 171 mg sodium
"Usually, when you order scrambled eggs, the cook uses butter, oil, or cream to make them," says Blatner. That adds fat and calories. "A poached egg is cooked in water." That adds nothing.
AT LUNCH
Eat This . . . Turkey-and-Ham Wrap
Per wrap: 390 calories, 32 g protein, 19 g carbohydrates, 23 g fat (8 g saturated), 9 g fiber, 1,890 mg sodium
Not That . . . 6-Inch Turkey-and-Ham Sub
Per sandwich: 476 calories, 30 g protein, 52 g carbohydrates, 16 g fat (7 g saturated), 3 g fiber, 1,690 mg sodium
"Typically, with a sub sandwich, you're going to get a colossal roll that might be the equivalent of four to eight pieces of bread but has little fiber," says Dave Grotto, R.D., director of nutrition education at the Block Center for Integrative Cancer Care in Evanston, Illinois. Most wraps have 3 to 6 g fiber—and that's before you factor in the vegetables, which will help cover nearly a third of your daily recommended allowance.
Eat This . . . Baked Beans
Per serving: (about 6 ounces): 230 calories, 8 g protein, 46 g carbohydrates, 1 g fat (1 g saturated), 7 g fiber, 720 mg sodium
Not That . . . Coleslaw
Per serving: (about 6 ounces): 190 calories, 1 g protein, 22 g carbohydrates, 11 g fat (2 g saturated), 3 g fiber, 300 mg sodium
"Beans reign supreme in many nutrition categories," especially protein, says Grotto. "Plus, there's no comparison for fiber; beans blow away—sorry for the bad word choice—the coleslaw."
Eat This . . . Beef Burrito
Per serving: 440 calories, 17 g protein, 52 g carbohydrates, 18 g fat (8 g saturated), 5 g fiber, 1,330 mg sodium
Not That . . . Beef Quesadilla
Per serving: 470 calories, 26 g protein, 38 g carbohydrates, 24 g fat (13 g saturated), 3 g fiber, 1,270 mg sodium
Much like its culinary cousin the wrap sandwich, the burrito leaves more room for good stuff—vegetables that add fiber but not fat. The quesadilla is just meat and cheese—and lots of both.
Eat This . . . Chips
Per 1-ounce bag: 152 calories, 2 g protein, 15 g carbohydrates, 10 g fat (3 g saturated), 1 g fiber, 168 mg sodium
Not That . . . Fries
Per 3-ounce serving: 270 calories, 3 g protein, 34 g carbohydrates, 13 g fat (3 g saturated), 4 g fiber, 115 mg sodium
First, there's the serving-size issue. The bag of chips that usually comes with a sandwich has a net weight of 1 ounce. The fries that come with your burger start at 3 ounces. Then there's the fat. Fries, especially crinkle-cut ones, have more surface area, so they soak up more saturated fat from cooking oil. Plus, many processed fries are sprayed with partially hydrogenated fat before they leave the factory. "So it doesn't make a difference what they're fried in; they already contain trans fat," Grotto says.
Eat This . . . Ground-Beef Pizza Topping
Per ounce: 54 calories, 8 g protein, 0 g carbohydrates, 2 g fat (1 g saturated), 0 g fiber, 24 mg sodium
Not That . . . Pepperoni Pizza Topping
Per ounce: 130 calories, 6 g protein, 1 g carbohydrates, 11 g fat (4.5 g saturated), 0 g fiber, 501 mg sodium
The highest-quality beef doesn't end life as a pizza topping. But ground beef is still a leaner leftover than pepperoni, which is a combination of meat scraps made palatable by the addition of fat and sodium, says McDonald.
Saturday, June 6, 2009
Friday, June 5, 2009
Turn her on instantly... :P
"Women want sex just as much as—if not more than—men do," says Emily Nagoski, Ph.D., a sex researcher at Indiana University. "But women often feel shy about making the first move." Too shy, say the 66 percent of men who wish women would initiate more often.
How to bring her out of her sexual shell? Coax her. Tempt her. Tease her as if she were a cat chasing a feather on a string, advise our experts. Give her a deep, sigh-inducing kiss—then stop. Or pull her close, press tight against her thigh, then move away.
"You're letting her know you're open to her advance but making her bring it to the next level of intimacy," says Amy Levine, a New York City based sexuality educator. Once she's comfortable making the moves, she'll be more likely to pounce when the urge strikes.
Read more: http://www.menshealth.com/mhlists/womens_sex_fantasies/Turn_Her_On_Instantly.php#ixzz0HbINrucx&C
How to bring her out of her sexual shell? Coax her. Tempt her. Tease her as if she were a cat chasing a feather on a string, advise our experts. Give her a deep, sigh-inducing kiss—then stop. Or pull her close, press tight against her thigh, then move away.
"You're letting her know you're open to her advance but making her bring it to the next level of intimacy," says Amy Levine, a New York City based sexuality educator. Once she's comfortable making the moves, she'll be more likely to pounce when the urge strikes.
Read more: http://www.menshealth.com/mhlists/womens_sex_fantasies/Turn_Her_On_Instantly.php#ixzz0HbINrucx&C
Thursday, June 4, 2009
Japanese Judo Vocabulary
Principles of Judo
Ju
Do
Judo
Seiryoku Zenyo
Jita Kyoei
the principle of gentleness, yielding, or giving way
way, path, or principle
the gentle way
maximum efficiency (through minimum effort)
mutual benefit and welfare
General Vocabulary
Sensei
Dojo
Gi (Judogi)
Seiza
Anza
Ritsurei
Zarei
Kiotsuke!
Rei!
Sensei Ni Rei!
Uke
Tori
Ukemi
Uchi Komi
Randori
Kiai
teacher or instructor
place or club where Judo is practiced
Judo uniform
kneeling position
sitting position with legs crossed
standing bow
kneeling bow
(come to) attention!
bow!
bow! (to Sensei)
person receiving a judo technique
person performing a judo technique
falling practice (side, back, forward)
repetition practice without throwing
free practice
shout during execution of technique
Gripping, Posture and Throwing Principles
Kumi Kata
Shizen Hontai
Jigo Hontai (Jigotai)
Tsugi Ashi
Tai Sabaki
Kuzushi
Tsukuri
Kake
methods of gripping an opponent fundamental natural posture
fundamental defensive posture
sliding foot walking (kata technique) pivoting or turning the body
off balance (first element of a throw)
entry into a throw
execution of a throw
Vocabulary Related to Names of Judo Techniques
Ashi
Barai
Dori
Dojime
Eri
Gaeshi (Kaeshi)
Gake
foot or leg (as in Okuri-Ashi-Harai)
sweeping action with the leg or foot (as in Deashi-Barai)
grab (as in Kata-Ashi-Dori)
body scissors/squeeze (illegal in competition)
lapel of the Judo gi (as in Okuri-Eri-Jime)
counter or reversal (as in Sumi-Gaeshi)
hook (as in Ko-Soto-Gake)
Garami
Gari
Gatame
Goshi (Koshi)
Guruma
Gyaku
Ha
Hane
Hara
Harai (Barai)
Hadaka
Hidari
Hiji
Hineri
Hishigi
Hiza
Hon
Jigoku
Juji
Jime (Shime)
Kaeshi (Gaeshi)
Kami
Kata
Kesa
Kibisu
Ko
Komi
Koshi (Goshi)
Kote
Kuzure
Makikomi
Makura
Mata
Migi
Morote
Mune
Nami
O
Obi
Okuri
Otoshi
Ryote
Sankaku (Sangaku)
Sasae
Seoi
Shiho
entangle or twist (as in Ude-Garami)
reap or sweep (as in Osoto-Gari)
pin or (joint) lock (as in Kata-Gatame or Ude-Gatame)
hip (as in 0-Goshi)
wheel (as in Kata-Guruma)
reverse (as in Gyaku-Juji-Jime)
wing (as in Kata-Ha-Jime)
springing action (as in Hane-Goshi)
stomach (as in Hara-Gatame)
sweeping action with the leg or foot (as in Harai-Goshi)
naked (as in Hadaka-Jime)
left (as in Hidari-Eri-Dori in Goshin-Jitsu-No-Kata)
elbow (as in Hiji-Makikomi, kansetsu-waza)
twisting (as in Kote-Hineri in Goshin-Jitsu-No-Kata)
crush (as in Ude-Hishigi-Wake-Gatame)
knee (as in Hiza-Guruma)
basic or fundamental (as in Hon-Kesa-Gatame)
hell (as in Jigoku-Jime)
cross (as in Juji-Gatame)
choke or strangle (as in Hadaka-Jime)
counter or reversal (as in Kaeshi-Waza)
upper (as in Kami-Shiho-Gatame)
single or shoulder (as in Kata-Juji-Jime or Kata-Gatame)
scarf (as in Kesa-Gatame)
heel (as in Kibisu-Gaeshi)
minor (as in Ko-Soto-Gari)
pull (as in Tsuri-Komi-Goshi)
hip (as in Koshi-Guruma)
wrist (as in Kote-Gaeshi in Goshin-Jitsu-No-Kata)
variation (as in Kuzure-Kesa Gatame)
winding (as in Uchi-Makikomi)
pillow (as in Makura-Kesa-Gatame)
thigh (as in Uchi-Mata)
right (as in Migi-Eri-Dori in Goshin-Jitsu-No-Kata)
two-handed (as in Morote-Gari)
chest (as in Mune-Gatame)
normal (as in Nami-Juji-Jime)
major (as in O-Goshi)
Judo belt (as in Obi-Goshi)
sliding (as in Okuri-Eri-Jime)
to drop (as in Tani-Otoshi)
two handed (as in Ryote-Jime)
triangle (as in Sankaku-Gatame)
blocking (as in Sasae-Tsuri-Komi-Ashi)
shoulder (as in Ippon-Seoi-Nage)
four corners (as in Kami-Shiho-Gatame)
Shime (Jime)
Sode
Soto
Sukashi
Sukui
Sumi
Tai
Tate
Te
Tomoe
Tsuki
Tsuri
Uchi
Ude
Uki
Ura
Ushiro
Utsuri
Wake
Yoko
choke or strangle (as in Shime Waza)
sleeve (as in Sode-Tsuri-Komi-Goshi)
outer or outside (as in Soto-Makikomi)
counter or evasion (as in Uchi-Mata-Sukashi)
scoop (as in Sukui-Nage)
corner (as in Sumi-Otoshi)
body (as in Tai-Otoshi)
straddle (as in Tate-Shiho-Gatame)
hand (as in Te-Guruma)
circle (as in Tomoe-Nage)
thrusting (as in Tsuki-komi-Jime)
lift (as in Harai-Tsuri-Komi-Ashi)
inner (as in 0-Uchi-Gari)
arm (as in Ude-Gatami)
floating (as in Uki-Goshi)
back (as in Ura-Nage)
reverse or rear (as in Ushiro-Kesa-Gatame)
change or transfer (as in Utsuri-Goshi)
armpit (as in Wake-Gatame)
side (as in Yoko-Shiho-Gatame)
Tournament Vocabulary (! Refers to referee verbal calls)
Shiai
Hajime!
Matte!
Sore Made!
Sono Mama!
Yoshi!
Ippon!
Waza Ari!
Waza Ari Awasete Ippon!
Yuko!
Koka!
Shido!
Hansokumake!
Hantei!
Hiki Wake!
Kohaku
Tentori
tournament-style competition
start! or begin! competition (shiai or randori)
stop! (whatever you are doing)
end of match! (announced after ippon or end of match time)
freeze! (hold your position in Ne-Waza)
resume! (resume grappling)
full point score (wins match) from single throw, two Waza-
Aris, pin for 25 sec, submission from choke or armlock, or
opponents hansokumake (direct penalty or 4th shido)
half point score (numerical score) from single throw,
pin >20 sec, or opponents 3rd shido
Waza Ari+Waza Ari = Ippon (full point score wins match)
from 2 throws or 3 opponent shidos+Waza-Ari
score (less than Waza-Ari) from single throw, pin > 15 sec,
or opponents 2nd shido. Yukos accumulate (no points)
score (less than Yuko) from single throw, pin > l0 sec,
or opponents 1st shido. Kokas accumulate (no points)
minor penalty (1st shido scores Koka for opponent, 2nd shido scores Yuko for opponent, 3rd shido scores Waza-Ari for opponent, 4th shido is hansokumake and scores ippon for opponent. Opponent's scores for penalties are not cumulative: only one Koka/Yuko/Waza-Ari is scored)
major penalty (match forfeit, ejection from shiai if direct)
decision (referee and judges vote with flags, majority wins)
draw (no winner)
"winner stays up form of shiai
elimination form of shiai
Japanese Ordinal Numbers
Ichi (Sho)
Ni
San
Shi (Yo/Yon)
Go
Roku
Shichi
Hachi
Ku
Ju
1
2
3
4
5
6
7
8
9
l0
Ju Ichi
Ju Ni
Ju San
Ju Shi (Ju Yon)
Ju Go
Ju Roku
Ju Shichi (Ju Nana)
Ju Hachi
Ju Ku
Niju
11
12
13
14
15
16
17
18
19
20
Judo Ranking/Classification System
Yonen
Shonen
Seinen
Mudansha
Yudansha
Kyu
Dan
junior Judo students under 13 yrs of age (no chokes or joint locks)
junior Judo students 13-16 yrs of age (no joint locks)
senior Judo students 17+ yrs of age (no joint locks below Sankyu)
undergraduate Judo students (sub-black belt ranks)
graduate Judo students (black belt ranks)
class (grades of sub-black belt ranks)
step (grades of black belt ranks)
Senior Mudansha Rank
Belt Color
Rokyu
Gokyu
Yonkyu
Sankyu
Nikyu
Ikkyu
White
White
White
Brown
Brown
Brown
Senior Yudansha Rank
Belt Color
Shodan
Nidan
Sandan
Yodan
Godan
Rokudan
Shichidan
Hachidan
Kudan
Judan
Black
Black
Black
Black
Black
Black or Red/White
Black or Red/White
Black or Red/White
Black or Red
Black or Red
This vocabulary list was created by Alain Wilkinson, Encino Judo Club (http://JudoInfo.com/ejc.htm). This web page is copyright © 2003 by Neil Ohlenkamp, Judo Information Site at http://JudoInfo.com, USA. All rights reserved. Last modified April 12, 2003.
Ju
Do
Judo
Seiryoku Zenyo
Jita Kyoei
the principle of gentleness, yielding, or giving way
way, path, or principle
the gentle way
maximum efficiency (through minimum effort)
mutual benefit and welfare
General Vocabulary
Sensei
Dojo
Gi (Judogi)
Seiza
Anza
Ritsurei
Zarei
Kiotsuke!
Rei!
Sensei Ni Rei!
Uke
Tori
Ukemi
Uchi Komi
Randori
Kiai
teacher or instructor
place or club where Judo is practiced
Judo uniform
kneeling position
sitting position with legs crossed
standing bow
kneeling bow
(come to) attention!
bow!
bow! (to Sensei)
person receiving a judo technique
person performing a judo technique
falling practice (side, back, forward)
repetition practice without throwing
free practice
shout during execution of technique
Gripping, Posture and Throwing Principles
Kumi Kata
Shizen Hontai
Jigo Hontai (Jigotai)
Tsugi Ashi
Tai Sabaki
Kuzushi
Tsukuri
Kake
methods of gripping an opponent fundamental natural posture
fundamental defensive posture
sliding foot walking (kata technique) pivoting or turning the body
off balance (first element of a throw)
entry into a throw
execution of a throw
Vocabulary Related to Names of Judo Techniques
Ashi
Barai
Dori
Dojime
Eri
Gaeshi (Kaeshi)
Gake
foot or leg (as in Okuri-Ashi-Harai)
sweeping action with the leg or foot (as in Deashi-Barai)
grab (as in Kata-Ashi-Dori)
body scissors/squeeze (illegal in competition)
lapel of the Judo gi (as in Okuri-Eri-Jime)
counter or reversal (as in Sumi-Gaeshi)
hook (as in Ko-Soto-Gake)
Garami
Gari
Gatame
Goshi (Koshi)
Guruma
Gyaku
Ha
Hane
Hara
Harai (Barai)
Hadaka
Hidari
Hiji
Hineri
Hishigi
Hiza
Hon
Jigoku
Juji
Jime (Shime)
Kaeshi (Gaeshi)
Kami
Kata
Kesa
Kibisu
Ko
Komi
Koshi (Goshi)
Kote
Kuzure
Makikomi
Makura
Mata
Migi
Morote
Mune
Nami
O
Obi
Okuri
Otoshi
Ryote
Sankaku (Sangaku)
Sasae
Seoi
Shiho
entangle or twist (as in Ude-Garami)
reap or sweep (as in Osoto-Gari)
pin or (joint) lock (as in Kata-Gatame or Ude-Gatame)
hip (as in 0-Goshi)
wheel (as in Kata-Guruma)
reverse (as in Gyaku-Juji-Jime)
wing (as in Kata-Ha-Jime)
springing action (as in Hane-Goshi)
stomach (as in Hara-Gatame)
sweeping action with the leg or foot (as in Harai-Goshi)
naked (as in Hadaka-Jime)
left (as in Hidari-Eri-Dori in Goshin-Jitsu-No-Kata)
elbow (as in Hiji-Makikomi, kansetsu-waza)
twisting (as in Kote-Hineri in Goshin-Jitsu-No-Kata)
crush (as in Ude-Hishigi-Wake-Gatame)
knee (as in Hiza-Guruma)
basic or fundamental (as in Hon-Kesa-Gatame)
hell (as in Jigoku-Jime)
cross (as in Juji-Gatame)
choke or strangle (as in Hadaka-Jime)
counter or reversal (as in Kaeshi-Waza)
upper (as in Kami-Shiho-Gatame)
single or shoulder (as in Kata-Juji-Jime or Kata-Gatame)
scarf (as in Kesa-Gatame)
heel (as in Kibisu-Gaeshi)
minor (as in Ko-Soto-Gari)
pull (as in Tsuri-Komi-Goshi)
hip (as in Koshi-Guruma)
wrist (as in Kote-Gaeshi in Goshin-Jitsu-No-Kata)
variation (as in Kuzure-Kesa Gatame)
winding (as in Uchi-Makikomi)
pillow (as in Makura-Kesa-Gatame)
thigh (as in Uchi-Mata)
right (as in Migi-Eri-Dori in Goshin-Jitsu-No-Kata)
two-handed (as in Morote-Gari)
chest (as in Mune-Gatame)
normal (as in Nami-Juji-Jime)
major (as in O-Goshi)
Judo belt (as in Obi-Goshi)
sliding (as in Okuri-Eri-Jime)
to drop (as in Tani-Otoshi)
two handed (as in Ryote-Jime)
triangle (as in Sankaku-Gatame)
blocking (as in Sasae-Tsuri-Komi-Ashi)
shoulder (as in Ippon-Seoi-Nage)
four corners (as in Kami-Shiho-Gatame)
Shime (Jime)
Sode
Soto
Sukashi
Sukui
Sumi
Tai
Tate
Te
Tomoe
Tsuki
Tsuri
Uchi
Ude
Uki
Ura
Ushiro
Utsuri
Wake
Yoko
choke or strangle (as in Shime Waza)
sleeve (as in Sode-Tsuri-Komi-Goshi)
outer or outside (as in Soto-Makikomi)
counter or evasion (as in Uchi-Mata-Sukashi)
scoop (as in Sukui-Nage)
corner (as in Sumi-Otoshi)
body (as in Tai-Otoshi)
straddle (as in Tate-Shiho-Gatame)
hand (as in Te-Guruma)
circle (as in Tomoe-Nage)
thrusting (as in Tsuki-komi-Jime)
lift (as in Harai-Tsuri-Komi-Ashi)
inner (as in 0-Uchi-Gari)
arm (as in Ude-Gatami)
floating (as in Uki-Goshi)
back (as in Ura-Nage)
reverse or rear (as in Ushiro-Kesa-Gatame)
change or transfer (as in Utsuri-Goshi)
armpit (as in Wake-Gatame)
side (as in Yoko-Shiho-Gatame)
Tournament Vocabulary (! Refers to referee verbal calls)
Shiai
Hajime!
Matte!
Sore Made!
Sono Mama!
Yoshi!
Ippon!
Waza Ari!
Waza Ari Awasete Ippon!
Yuko!
Koka!
Shido!
Hansokumake!
Hantei!
Hiki Wake!
Kohaku
Tentori
tournament-style competition
start! or begin! competition (shiai or randori)
stop! (whatever you are doing)
end of match! (announced after ippon or end of match time)
freeze! (hold your position in Ne-Waza)
resume! (resume grappling)
full point score (wins match) from single throw, two Waza-
Aris, pin for 25 sec, submission from choke or armlock, or
opponents hansokumake (direct penalty or 4th shido)
half point score (numerical score) from single throw,
pin >20 sec, or opponents 3rd shido
Waza Ari+Waza Ari = Ippon (full point score wins match)
from 2 throws or 3 opponent shidos+Waza-Ari
score (less than Waza-Ari) from single throw, pin > 15 sec,
or opponents 2nd shido. Yukos accumulate (no points)
score (less than Yuko) from single throw, pin > l0 sec,
or opponents 1st shido. Kokas accumulate (no points)
minor penalty (1st shido scores Koka for opponent, 2nd shido scores Yuko for opponent, 3rd shido scores Waza-Ari for opponent, 4th shido is hansokumake and scores ippon for opponent. Opponent's scores for penalties are not cumulative: only one Koka/Yuko/Waza-Ari is scored)
major penalty (match forfeit, ejection from shiai if direct)
decision (referee and judges vote with flags, majority wins)
draw (no winner)
"winner stays up form of shiai
elimination form of shiai
Japanese Ordinal Numbers
Ichi (Sho)
Ni
San
Shi (Yo/Yon)
Go
Roku
Shichi
Hachi
Ku
Ju
1
2
3
4
5
6
7
8
9
l0
Ju Ichi
Ju Ni
Ju San
Ju Shi (Ju Yon)
Ju Go
Ju Roku
Ju Shichi (Ju Nana)
Ju Hachi
Ju Ku
Niju
11
12
13
14
15
16
17
18
19
20
Judo Ranking/Classification System
Yonen
Shonen
Seinen
Mudansha
Yudansha
Kyu
Dan
junior Judo students under 13 yrs of age (no chokes or joint locks)
junior Judo students 13-16 yrs of age (no joint locks)
senior Judo students 17+ yrs of age (no joint locks below Sankyu)
undergraduate Judo students (sub-black belt ranks)
graduate Judo students (black belt ranks)
class (grades of sub-black belt ranks)
step (grades of black belt ranks)
Senior Mudansha Rank
Belt Color
Rokyu
Gokyu
Yonkyu
Sankyu
Nikyu
Ikkyu
White
White
White
Brown
Brown
Brown
Senior Yudansha Rank
Belt Color
Shodan
Nidan
Sandan
Yodan
Godan
Rokudan
Shichidan
Hachidan
Kudan
Judan
Black
Black
Black
Black
Black
Black or Red/White
Black or Red/White
Black or Red/White
Black or Red
Black or Red
This vocabulary list was created by Alain Wilkinson, Encino Judo Club (http://JudoInfo.com/ejc.htm). This web page is copyright © 2003 by Neil Ohlenkamp, Judo Information Site at http://JudoInfo.com, USA. All rights reserved. Last modified April 12, 2003.
Sunday, May 31, 2009
Monday, May 25, 2009
Great Abs Made Easy
Work multiple muscle groups with these unique exercises
Challenge your core with this routine by Jamie Hale, owner of MaxCondition Training. Doing these three compound exercises as a circuit will ignite new muscle growth and boost your metabolism. Finish as many circuits as you can in 15 minutes, resting 60 to 90 seconds between sets.
1. Dumbbell squat press
Stand with your feet hip-width apart. Hold dumbbells in front of you, your arms bent 90 degrees and palms facing each other. Squat until your thighs are just past parallel to the floor. As you stand back up, press the weights above your head, then bring them back to the start position. Do 8 to 12 reps.
2. Single-arm incline row
Holding a dumbbell in one hand, lie facedown on an incline bench and let both arms hang. Pull the dumbbell up toward your midsection as you keep your elbow close to your body, and then lower the dumbbell back to the starting position. Do 8 to 12 reps. Switch arms and repeat.
3. Turkish get-up
Lie on your back with your legs straight. Hold a dumbbell in your left hand, your arm straight above your chest. Stand up, keeping your elbow locked and the weight above you, and then lie back down as you keep holding the weight above you. Switch hands and repeat. Do 4 to 6 reps on each side.
Expand your arms
To help your biceps and triceps grow faster, fitness trainer Jamie Hale recommends a technique known as max stimulation. Its high volume will add size and strength. Here's how to do it.
1. Choose a biceps exercise (such as the barbell curl) and a triceps exercise (such as the close-grip bench press).
2. Select a weight you can lift about 8 times.
3. Lift the weight once, and place the bar back on the rack.
4. Rest 5 to 10 seconds. Repeat the cycle 20 times total for the biceps exercise. Now do triceps.
5. Each week, try to add a small amount of weight to the bar, while still aiming for 20 reps.
Challenge your core with this routine by Jamie Hale, owner of MaxCondition Training. Doing these three compound exercises as a circuit will ignite new muscle growth and boost your metabolism. Finish as many circuits as you can in 15 minutes, resting 60 to 90 seconds between sets.
1. Dumbbell squat press
Stand with your feet hip-width apart. Hold dumbbells in front of you, your arms bent 90 degrees and palms facing each other. Squat until your thighs are just past parallel to the floor. As you stand back up, press the weights above your head, then bring them back to the start position. Do 8 to 12 reps.
2. Single-arm incline row
Holding a dumbbell in one hand, lie facedown on an incline bench and let both arms hang. Pull the dumbbell up toward your midsection as you keep your elbow close to your body, and then lower the dumbbell back to the starting position. Do 8 to 12 reps. Switch arms and repeat.
3. Turkish get-up
Lie on your back with your legs straight. Hold a dumbbell in your left hand, your arm straight above your chest. Stand up, keeping your elbow locked and the weight above you, and then lie back down as you keep holding the weight above you. Switch hands and repeat. Do 4 to 6 reps on each side.
Expand your arms
To help your biceps and triceps grow faster, fitness trainer Jamie Hale recommends a technique known as max stimulation. Its high volume will add size and strength. Here's how to do it.
1. Choose a biceps exercise (such as the barbell curl) and a triceps exercise (such as the close-grip bench press).
2. Select a weight you can lift about 8 times.
3. Lift the weight once, and place the bar back on the rack.
4. Rest 5 to 10 seconds. Repeat the cycle 20 times total for the biceps exercise. Now do triceps.
5. Each week, try to add a small amount of weight to the bar, while still aiming for 20 reps.
Wednesday, May 20, 2009
10 Ways to Beat Back Pain for Good...
Eighty percent of all men suffer from back pain. Feel better faster with our guide to preventing injury, standing taller, and looking leaner—instantly.
1. Aim for a Dozen Crunches Every Day
Seventy-five percent of all lower-back problems can be prevented by building your abs muscles. When your abs are weak, the muscles of your butt and the backs of your legs have to work harder to keep your spine stable.
2. Change Posture Frequently
This varies the location of the stress on your spine, instead of focusing all of it on the same area. Try putting your feet up or leaning your chair back, while maintaining the natural arch in your back.
3. Squeeze Your Butt Muscles When You Lift Weights over Your Head
You'll force your body into a position that automatically stabilizes your spine, which lowers your risk of back injuries.
4. Leave Work at 5 p.m.
A University of Massachusetts study found that men who worked overtime had a 61 percent higher risk of an on-the-job injury than those who punched out after 8 straight hours, with back pain topping the list of complaints.
5. Trade Your Office Chair for a Swiss Ball
Use it instead of a desk chair for 15 to 20 minutes every hour. Not only will the ball keep you in perpetual motion, but it'll also strengthen your core muscles, alleviating another side effect of too much sitting: back pain.
6. Drink a Glass of Milk
Not only does research show that low levels of D can increase your risk of osteoporosis by as much as 300 percent, but a recent study found that 80 percent of back-pain sufferers were light on vitamin D.
7. Adjust Your Car Seat
If you recline the seat so far back that you have to crane your neck to see in front of you, you're putting a dangerous strain on the lower neck. You should be able to see a full view of the road with your head against the headrest.
8. Readjust Your Pillows
If you're a side sleeper, draw your legs up toward your chest and place a pillow between your knees. If you sleep on your back, place a pillow under your knees to save 8 hours of back stress. And if you like sleeping on your gut, stuff a small pillow under your abdomen to keep your lower back from sagging.
9. Lose the Wallet
Sitting on a thick billfold can put pressure on your sciatic nerve, the major nerve running through the buttocks.
10. See Your Tailor
Your aching back may be due to one of your legs being shorter than the other. Even a short imbalance can cause the spine to curve to the short side when you walk or run. Ask your tailor for a quick measurement, and if necessary, see your doctor.
Read more: "Beat Back Pain: Men's Health" - http://menshealth.com/mhlists/beat_back_pain/index.php?cm_mmc=AbsDietNL-_-2009_05_18-_-HTML-_-01#ixzz0G5ZwMOSe&A
Thanks Men's Health ;)
1. Aim for a Dozen Crunches Every Day
Seventy-five percent of all lower-back problems can be prevented by building your abs muscles. When your abs are weak, the muscles of your butt and the backs of your legs have to work harder to keep your spine stable.
2. Change Posture Frequently
This varies the location of the stress on your spine, instead of focusing all of it on the same area. Try putting your feet up or leaning your chair back, while maintaining the natural arch in your back.
3. Squeeze Your Butt Muscles When You Lift Weights over Your Head
You'll force your body into a position that automatically stabilizes your spine, which lowers your risk of back injuries.
4. Leave Work at 5 p.m.
A University of Massachusetts study found that men who worked overtime had a 61 percent higher risk of an on-the-job injury than those who punched out after 8 straight hours, with back pain topping the list of complaints.
5. Trade Your Office Chair for a Swiss Ball
Use it instead of a desk chair for 15 to 20 minutes every hour. Not only will the ball keep you in perpetual motion, but it'll also strengthen your core muscles, alleviating another side effect of too much sitting: back pain.
6. Drink a Glass of Milk
Not only does research show that low levels of D can increase your risk of osteoporosis by as much as 300 percent, but a recent study found that 80 percent of back-pain sufferers were light on vitamin D.
7. Adjust Your Car Seat
If you recline the seat so far back that you have to crane your neck to see in front of you, you're putting a dangerous strain on the lower neck. You should be able to see a full view of the road with your head against the headrest.
8. Readjust Your Pillows
If you're a side sleeper, draw your legs up toward your chest and place a pillow between your knees. If you sleep on your back, place a pillow under your knees to save 8 hours of back stress. And if you like sleeping on your gut, stuff a small pillow under your abdomen to keep your lower back from sagging.
9. Lose the Wallet
Sitting on a thick billfold can put pressure on your sciatic nerve, the major nerve running through the buttocks.
10. See Your Tailor
Your aching back may be due to one of your legs being shorter than the other. Even a short imbalance can cause the spine to curve to the short side when you walk or run. Ask your tailor for a quick measurement, and if necessary, see your doctor.
Read more: "Beat Back Pain: Men's Health" - http://menshealth.com/mhlists/beat_back_pain/index.php?cm_mmc=AbsDietNL-_-2009_05_18-_-HTML-_-01#ixzz0G5ZwMOSe&A
Thanks Men's Health ;)
Tuesday, May 19, 2009
New Workout Program in the works...
I am going to be trying a new workout routine and some new supplements over the next few weeks before I recommend them to you guys. Wish me luck! I'll be sure to update you on how they work ;) This is gonna be a tough one!
Monday, May 18, 2009
The Three C's By Debbie Siebers
The Three Cs
By Debbie Siebers
When thinking about health and fitness, focus on the three Cs: centered, committed, and consistent.
1. You need to get CENTERED.
Gather yourself, your thoughts, and think about what you want out of life.
2. You have to make a true COMMITMENT.
You can accomplish anything that you set your mind to. Take a stand for yourself and commit to making those changes you want to see in yourself.
3. Understand it takes CONSISTENCY, and make it happen.
You'll hit bumps along the road. When this happens, get right back to it. Consistency doesn't mean perfection. It means staying true to the cause, and
By Debbie Siebers
When thinking about health and fitness, focus on the three Cs: centered, committed, and consistent.
1. You need to get CENTERED.
Gather yourself, your thoughts, and think about what you want out of life.
2. You have to make a true COMMITMENT.
You can accomplish anything that you set your mind to. Take a stand for yourself and commit to making those changes you want to see in yourself.
3. Understand it takes CONSISTENCY, and make it happen.
You'll hit bumps along the road. When this happens, get right back to it. Consistency doesn't mean perfection. It means staying true to the cause, and
Sunday, May 17, 2009
Want to look like Ryan Reynolds?
"How Ryan Reynolds trains for success"
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=guy.wisdom&category=life.lessons&conitem=1bb353a212f1f110VgnVCM10000013281eac____
Ryan Reynolds' Diet Strategy
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=diet.strategies&conitem=335a99edbbbd201099edbbbd2010cfe793cd____
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=guy.wisdom&category=life.lessons&conitem=1bb353a212f1f110VgnVCM10000013281eac____
Ryan Reynolds' Diet Strategy
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=diet.strategies&conitem=335a99edbbbd201099edbbbd2010cfe793cd____
Wednesday, May 13, 2009
7 Tips for Fast Food Survival
1) Get less for your money. This may seem counterintuitive, but the so-called value meals really only offer you extra calories, saturated fat, sugar, and other diet killers. While it may seem like an unbelievable deal that you can get twice as many fries for only 19 more cents, it's a bit of a false economy, unless you're saving up for a bypass operation. If you really want to save money, pack a lunch.
2) One of the biggest problems with fast food is that the food is incredibly dense in calories, fat, sodium, and bad carbohydrates. They pack a lot of unhealthiness into a small package. So you think you're just having a quick bite, but you're really getting most of your day's requirement of fat, sodium, and calories. This is where we get the term "gut bomb." Paying extra to ruin your health makes no sense. Ordering the small size may not be as cheap per pound of food, but it will save you a fortune when you're working off pounds of fat later.
3) Discover your inner child. The best place to find a reasonably sized portion for an adult is, sadly, the children's menu. Bowing to the horrible publicity created by childhood obesity, fast food companies have made the most improvements to their kids' menus. In fact, at some restaurants, the kids' meal is the only way you can get healthy sides like fruit or carrots. It's great that kids are getting healthier options. After all, the children are our future . . . organ donors. We need to keep them healthy. But if you eat the healthy stuff on the kids' menu yourself, you might be able to hang on to your own organs a little while longer. You don't need to impress the teenage cashier with your ability to eat the maximum amount of fries and triple patties. Don't be ashamed to order the junior hamburger or even the kids' meal. You might get a free toy in the bargain!
4) Stick to salads. A big problem with fast food is that many innocent-looking nuggets and patties are loaded with added fats, flavorful chemicals, and high-fructose corn syrup, which wreak havoc on your blood sugar levels. Salads are a good way to eat ingredients that you can easily observe whether they've been adulterated with bad-for-you additives. Not to be deterred, the fast food companies will try to get you with the dressings. Ask for oil and vinegar, if possible. If not, carefully check the ingredients and calorie counts of the dressings offered. You're better off with a vinaigrette or vinegar-based dressing like Italian. Also, true to form, most places give you enough dressing to dress several salads. Either use only half the packet of dressing or ask for a side cup you can squirt it into, and then dip your fork in the dressing before you get a bite of salad. Another way to avoid the dressing trap is to forego it completely, and scam some fresh lemons from the condiment or beverage counter and squeeze them over your salad.
5) Beware of "theme" salads. It's called a salad. It looks like a salad. It has lettuce. It must be a salad, right? Don't be fooled by clever naming tricks—like the restaurant I went to that had a "cheesesteak salad" on its menu (I kid you not). A taco salad at most places is just all the unhealthy ingredients you're trying to avoid dumped on a plate of lettuce. In some cases, you're better off calorie-wise eating the taco in its original construction. Use common sense when selecting a salad, making sure all the ingredients are vegetables, fruits, and lean proteins you can recognize. Don't let restaurants mislead you into eating crap disguised as food.
6) Have it your way. Remember the old Burger King jingle, "Hold the pickle, hold the lettuce, special orders don't upset us." Take them at their word—only don't hold the pickle and the lettuce, and do hold the mayo and the high-fructose corn syrup ketchup. Ask if you can substitute the grilled chicken breast for the breaded chicken breast, wheat buns for white buns, and lettuce cups for buns. Ask for extra veggies. And hold the "cheez," especially if it's spelled with a "z." Tell them you'd rather salt the fries yourself. When you order the "healthy" grilled-chicken or fish sandwiches, make sure they're not loaded with mayo or special sauces. Ask for salsa or mustard instead. After all, one advantage of a fast food joint over a fine restaurant: When they're annoyed with your special requests, they can't spit in your food, because you'll see them do it.
7) Watch what you drink. The most profitable menu items for restaurants are soft drinks. Costing almost nothing to make, they want you to get as big a size as possible and pay for it. What you'll get is tons of sugar and chemicals, and maybe, eventually, diabetes! Read Steve Edwards' "Nutrition 911, Part VI, The Worst Food on the Planet" in the Related Articles section below if you need to know why soda (and diet soda) will ruin your figure and your health. Try to stick with iced tea or water. And to play the broken record again, if you must get soda, get the small size.
And a milkshake is not a drink. It will often be suggested that you wash down your burgers and fries with a frosty milkshake. Sounds good, right? You can tell yourself you're getting your calcium, fighting osteoporosis! You're also getting over 1,000 calories if you get a large size at some restaurants. Even the kid sizes come in at 300 plus calories. Your drink probably shouldn't have more calories than your meal. Also, if it's called a shake, instead of a milkshake, there's a good chance it doesn't even contain any dairy—maybe some whipped lard instead! Mmmmm, whipped lard . . . I guess Frosty Whipped Lard Shakes didn't make it out of the marketing meeting.
2) One of the biggest problems with fast food is that the food is incredibly dense in calories, fat, sodium, and bad carbohydrates. They pack a lot of unhealthiness into a small package. So you think you're just having a quick bite, but you're really getting most of your day's requirement of fat, sodium, and calories. This is where we get the term "gut bomb." Paying extra to ruin your health makes no sense. Ordering the small size may not be as cheap per pound of food, but it will save you a fortune when you're working off pounds of fat later.
3) Discover your inner child. The best place to find a reasonably sized portion for an adult is, sadly, the children's menu. Bowing to the horrible publicity created by childhood obesity, fast food companies have made the most improvements to their kids' menus. In fact, at some restaurants, the kids' meal is the only way you can get healthy sides like fruit or carrots. It's great that kids are getting healthier options. After all, the children are our future . . . organ donors. We need to keep them healthy. But if you eat the healthy stuff on the kids' menu yourself, you might be able to hang on to your own organs a little while longer. You don't need to impress the teenage cashier with your ability to eat the maximum amount of fries and triple patties. Don't be ashamed to order the junior hamburger or even the kids' meal. You might get a free toy in the bargain!
4) Stick to salads. A big problem with fast food is that many innocent-looking nuggets and patties are loaded with added fats, flavorful chemicals, and high-fructose corn syrup, which wreak havoc on your blood sugar levels. Salads are a good way to eat ingredients that you can easily observe whether they've been adulterated with bad-for-you additives. Not to be deterred, the fast food companies will try to get you with the dressings. Ask for oil and vinegar, if possible. If not, carefully check the ingredients and calorie counts of the dressings offered. You're better off with a vinaigrette or vinegar-based dressing like Italian. Also, true to form, most places give you enough dressing to dress several salads. Either use only half the packet of dressing or ask for a side cup you can squirt it into, and then dip your fork in the dressing before you get a bite of salad. Another way to avoid the dressing trap is to forego it completely, and scam some fresh lemons from the condiment or beverage counter and squeeze them over your salad.
5) Beware of "theme" salads. It's called a salad. It looks like a salad. It has lettuce. It must be a salad, right? Don't be fooled by clever naming tricks—like the restaurant I went to that had a "cheesesteak salad" on its menu (I kid you not). A taco salad at most places is just all the unhealthy ingredients you're trying to avoid dumped on a plate of lettuce. In some cases, you're better off calorie-wise eating the taco in its original construction. Use common sense when selecting a salad, making sure all the ingredients are vegetables, fruits, and lean proteins you can recognize. Don't let restaurants mislead you into eating crap disguised as food.
6) Have it your way. Remember the old Burger King jingle, "Hold the pickle, hold the lettuce, special orders don't upset us." Take them at their word—only don't hold the pickle and the lettuce, and do hold the mayo and the high-fructose corn syrup ketchup. Ask if you can substitute the grilled chicken breast for the breaded chicken breast, wheat buns for white buns, and lettuce cups for buns. Ask for extra veggies. And hold the "cheez," especially if it's spelled with a "z." Tell them you'd rather salt the fries yourself. When you order the "healthy" grilled-chicken or fish sandwiches, make sure they're not loaded with mayo or special sauces. Ask for salsa or mustard instead. After all, one advantage of a fast food joint over a fine restaurant: When they're annoyed with your special requests, they can't spit in your food, because you'll see them do it.
7) Watch what you drink. The most profitable menu items for restaurants are soft drinks. Costing almost nothing to make, they want you to get as big a size as possible and pay for it. What you'll get is tons of sugar and chemicals, and maybe, eventually, diabetes! Read Steve Edwards' "Nutrition 911, Part VI, The Worst Food on the Planet" in the Related Articles section below if you need to know why soda (and diet soda) will ruin your figure and your health. Try to stick with iced tea or water. And to play the broken record again, if you must get soda, get the small size.
And a milkshake is not a drink. It will often be suggested that you wash down your burgers and fries with a frosty milkshake. Sounds good, right? You can tell yourself you're getting your calcium, fighting osteoporosis! You're also getting over 1,000 calories if you get a large size at some restaurants. Even the kid sizes come in at 300 plus calories. Your drink probably shouldn't have more calories than your meal. Also, if it's called a shake, instead of a milkshake, there's a good chance it doesn't even contain any dairy—maybe some whipped lard instead! Mmmmm, whipped lard . . . I guess Frosty Whipped Lard Shakes didn't make it out of the marketing meeting.
Tuesday, May 12, 2009
Join Team BeachBody... here's WHY?
www.itstimetogetrich.com
Watch all 3 short videos...
Another educational video for the skeptics...
http://www.youtube.com/watch?v=QZnwEibijG4
email or call me immediatley so we can get you started today!
cdjames14@hotmail.com
843-251-1838
Watch all 3 short videos...
Another educational video for the skeptics...
http://www.youtube.com/watch?v=QZnwEibijG4
email or call me immediatley so we can get you started today!
cdjames14@hotmail.com
843-251-1838
How to Choose a Beachbody Fitness Program
How to Choose a Beachbody Fitness Program www.teambeachbody.com/Glass
By eHow Sports & Fitness Editor
Exercising at home is the best fitness option for many people. There are always infomercials on television trying to sell the next best home fitness program. Beachbody is a company that many options for home workouts.
Step 1
Set fitness goals. When goals have been set, it's easy to choose between a cardio-focused program or a strength-focused program. While most Beachbody workouts offer both cardio and strength benefits, each program is primarily focused on either cardio or strength training.
Step 2
Visit the Beachbody website and choose the program that fits your goals. Power 90 and Power 90X workouts focus on strength training; Slim Series and Yoga Booty Ballet Masters Series focus on toning. Turbo Jam, Hip Hop Abs and the beginning level of Yoga Booty Ballet concentrate on fat-burning cardio. The Slim in 6 strikes the best balance.
Step 3
Choose a challenging program. Many of the Beachbody fitness programs have different levels. It is important to choose the level that will be most challenging. Someone looking for a fitness program after engaging in a sedentary lifestyle should choose a beginning level. Someone who is already active should consider an advanced level to keep their workouts challenging.
Step 4
Connect with an instructor through the infomercials and website. Some people prefer instructors with a particular energy level. Some Beachbody instructors are energetic and aggressive while others are more low-key.
Step 5
Read what others have to say about the programs. Beachbody has a message board with forums for each of its programs. Members on these forums talk about their triumphs and failures from using Beachbody's fitness workouts. It's a place meant for support and encouragement, but it can be used as a source of information in deciding which program is right for you.
www.teambeachbody.com/Glass
By eHow Sports & Fitness Editor
Exercising at home is the best fitness option for many people. There are always infomercials on television trying to sell the next best home fitness program. Beachbody is a company that many options for home workouts.
Step 1
Set fitness goals. When goals have been set, it's easy to choose between a cardio-focused program or a strength-focused program. While most Beachbody workouts offer both cardio and strength benefits, each program is primarily focused on either cardio or strength training.
Step 2
Visit the Beachbody website and choose the program that fits your goals. Power 90 and Power 90X workouts focus on strength training; Slim Series and Yoga Booty Ballet Masters Series focus on toning. Turbo Jam, Hip Hop Abs and the beginning level of Yoga Booty Ballet concentrate on fat-burning cardio. The Slim in 6 strikes the best balance.
Step 3
Choose a challenging program. Many of the Beachbody fitness programs have different levels. It is important to choose the level that will be most challenging. Someone looking for a fitness program after engaging in a sedentary lifestyle should choose a beginning level. Someone who is already active should consider an advanced level to keep their workouts challenging.
Step 4
Connect with an instructor through the infomercials and website. Some people prefer instructors with a particular energy level. Some Beachbody instructors are energetic and aggressive while others are more low-key.
Step 5
Read what others have to say about the programs. Beachbody has a message board with forums for each of its programs. Members on these forums talk about their triumphs and failures from using Beachbody's fitness workouts. It's a place meant for support and encouragement, but it can be used as a source of information in deciding which program is right for you.
www.teambeachbody.com/Glass
Could get lost for days reading this site...
(Almost) Everything you could ever want to know about fitness, nutrition and dieting.
http://www.exrx.net/
Good workouts with illustrations...
http://www.exrx.net/Lists/PowerExercises.html
http://www.exrx.net/
Good workouts with illustrations...
http://www.exrx.net/Lists/PowerExercises.html
Friday, May 8, 2009
Good Ideas for Breakfast...
Best Cereal
Post Raisin Bran
8 g fiber to start your day.
Best Cereal Bar
Oatmeal Crisp Fruit & Cereal Bars
Imagine blueberry jam sandwiched between two Rice Krispie treats.
Best Instant Oatmeal
Quaker Instant Oatmeal, Regular Flavor
3 g fiber that's ready in seconds. Sweeten the deal with a dab of jelly.
Best Hot Cereal
Mother's Multigrain
Wholesome grist for your mill.
Best Granola
Whole Foods Organic Low Fat Granola
Worth seeking out for its 4 g fiber. Trans fat?free.
Best Toaster
Pastry Amy's Organic Toaster Pops
Light-years ahead of the cardboardlike competition.
Best Syrup
Joseph's All-Natural Sugar Free
Could've fooled us.
Best Waffle
Van's Gourmet Flax Waffles
Slightly sweet whole-wheat flavor, plus 1.6 g heart-healthy omega-3 fatty acids.
Best Frozen Breakfast Sandwich
Swanson Great Starts
Egg, Canadian Style Bacon & Cheese A protein all-star at
12 g.
Dairy Case Dairy Kings:
Best Milk
Organic Valley Lowfat Milk
Their cows skip the antibiotics. So should you. Per cup: 110 calories, 8 g protein, 2.5 g fat (1.5 g saturated), 130 mg sodium, 30
aily value (DV) calcium
Best Soy Milk
Silk Plain
As close to real milk as something made from soybeans gets. Per cup: 100 calories, 7 g protein, 4 g fat (0.5 g saturated), 120 mg sodium, 30
V calcium
Best String Cheese
Sorrento Stringsters
8 grams of portable protein. Soft and not stringy at all. Per 1-ounce stick: 80 calories, 8 g protein, 5 g fat (3 g saturated), 170 mg sodium, 20
V calcium
Best Shredded Cheese
Sargento Reduced Fat Four Cheese Italian Blend
Melts evenly. Other low-fat cheeses can resemble a plastic tarp tossed onto your pie. Per 1/4-cup serving: 80 calories, 8 g protein, 4.5 g fat (3 g saturated), 220 mg sodium, 20
V calcium
Best Cream Cheese
Philadelphia Light
Just enough fat to be creamy and smooth. Per 32-g serving: 60 calories, 3 g protein, 4.5 g fat (3 g saturated), 150 mg sodium, 4
V calcium
Best Egg
Eggland's Best
These omega-3-fortified eggs rule the roost. Per egg: 70 calories, 6 g protein, 1 g carbohydrates, 4 g fat (1 g saturated), 65 mg sodium, 2
V calcium
Post Raisin Bran
8 g fiber to start your day.
Best Cereal Bar
Oatmeal Crisp Fruit & Cereal Bars
Imagine blueberry jam sandwiched between two Rice Krispie treats.
Best Instant Oatmeal
Quaker Instant Oatmeal, Regular Flavor
3 g fiber that's ready in seconds. Sweeten the deal with a dab of jelly.
Best Hot Cereal
Mother's Multigrain
Wholesome grist for your mill.
Best Granola
Whole Foods Organic Low Fat Granola
Worth seeking out for its 4 g fiber. Trans fat?free.
Best Toaster
Pastry Amy's Organic Toaster Pops
Light-years ahead of the cardboardlike competition.
Best Syrup
Joseph's All-Natural Sugar Free
Could've fooled us.
Best Waffle
Van's Gourmet Flax Waffles
Slightly sweet whole-wheat flavor, plus 1.6 g heart-healthy omega-3 fatty acids.
Best Frozen Breakfast Sandwich
Swanson Great Starts
Egg, Canadian Style Bacon & Cheese A protein all-star at
12 g.
Dairy Case Dairy Kings:
Best Milk
Organic Valley Lowfat Milk
Their cows skip the antibiotics. So should you. Per cup: 110 calories, 8 g protein, 2.5 g fat (1.5 g saturated), 130 mg sodium, 30
aily value (DV) calcium
Best Soy Milk
Silk Plain
As close to real milk as something made from soybeans gets. Per cup: 100 calories, 7 g protein, 4 g fat (0.5 g saturated), 120 mg sodium, 30
V calcium
Best String Cheese
Sorrento Stringsters
8 grams of portable protein. Soft and not stringy at all. Per 1-ounce stick: 80 calories, 8 g protein, 5 g fat (3 g saturated), 170 mg sodium, 20
V calcium
Best Shredded Cheese
Sargento Reduced Fat Four Cheese Italian Blend
Melts evenly. Other low-fat cheeses can resemble a plastic tarp tossed onto your pie. Per 1/4-cup serving: 80 calories, 8 g protein, 4.5 g fat (3 g saturated), 220 mg sodium, 20
V calcium
Best Cream Cheese
Philadelphia Light
Just enough fat to be creamy and smooth. Per 32-g serving: 60 calories, 3 g protein, 4.5 g fat (3 g saturated), 150 mg sodium, 4
V calcium
Best Egg
Eggland's Best
These omega-3-fortified eggs rule the roost. Per egg: 70 calories, 6 g protein, 1 g carbohydrates, 4 g fat (1 g saturated), 65 mg sodium, 2
V calcium
Thursday, May 7, 2009
Links... Good Articles (Thanks Menshealth)
A better body in 5 mins.
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=8c20c231e2762110VgnVCM10000013281eac____
Jumpstart your fatburning engine
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=cardio.activities&conitem=3014eeacbac30110VgnVCM20000012281eac____
Rush Hour Workout
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=41cccdd4b1ac6110VgnVCM20000012281eac____
Better Grip, Bigger Gains
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=chest&conitem=1d999381606cc010VgnVCM10000013281eac____&cm_mmc=AbsDietNL-_-2009_05_11-_-HTML-_-Power
5 Pillars of Fitness
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=fitness.tips&conitem=5a5aaa9ecffd9010VgnVCM200000cee793cd____&cm_mmc=AbsDietNL-_-2009_05_11-_-HTML-_-midlink
1 Dumbbell, 650 Muscles
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=total.body&conitem=13695b682c42e110VgnVCM10000013281eac____&cm_mmc=AbsDietNL-_-2009_05_11-_-HTML-_-01
more to come...
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=8c20c231e2762110VgnVCM10000013281eac____
Jumpstart your fatburning engine
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=cardio.activities&conitem=3014eeacbac30110VgnVCM20000012281eac____
Rush Hour Workout
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=41cccdd4b1ac6110VgnVCM20000012281eac____
Better Grip, Bigger Gains
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=chest&conitem=1d999381606cc010VgnVCM10000013281eac____&cm_mmc=AbsDietNL-_-2009_05_11-_-HTML-_-Power
5 Pillars of Fitness
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=fitness.tips&conitem=5a5aaa9ecffd9010VgnVCM200000cee793cd____&cm_mmc=AbsDietNL-_-2009_05_11-_-HTML-_-midlink
1 Dumbbell, 650 Muscles
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=total.body&conitem=13695b682c42e110VgnVCM10000013281eac____&cm_mmc=AbsDietNL-_-2009_05_11-_-HTML-_-01
more to come...
How to make exercise a habit.. by Matt Furey
How to Make Exercise a Habit
> Think of all the things you do today that are nothing more than
>habits.
>
>Good or bad - you formed them through repetition of thought - and
>repetition of deed.
>
>The truth about the formation of habits is that they start out as ideas
>- then you act upon them. And if you act upon them everyday for 28 days
>- sometimes less, the habit is locked in. Virtue or vice - the habit
>has YOU - you don't have it.
>
>The above is often more true of bad habits than good.
>
>Bad habits are easy to form and hard to break. Good habits on the other
>hand, take a little more guts to form - but once again, when they're
>locked in you've got something that is an automatic reflex.
>
>Until ... you start hanging around with people who don't have good
>habits - or you go on vacation - or you get sick for a spell - and so
>on.
>
>Bad habits are easy to keep because there are so many people around you
>who have the same bad habits.
>
>When it comes to good habits though, oftentimes you have to search for
>others who can reinforce the good you're doing.
>But even if you don't find many others who share your good habits for
>exercise, proper nutrition, a positive mental attitude and so on - this
>is not a problem so long as you stay focused through constant reading,
>listening to audio programs, going to seminars, etc.
>
>I suggest you form one new positive habit at a time. Spend at least
>28 straight days "hooking" yourself on this good habit. Then, once it
>"has you" - think about adding something else that is good.
>
>One of the great things about the Royal Court from Combat Conditioning
>is that the exercise habit grabs you from the inside out. You can be
>done with a bodyfat reducing, muscle-building workout in 15 minutes -
>30 if you're hard core. You feel so good doing these exercises that you
>want to do them more often. They become a good habit quickly - and they
>give you the internal strength to drop negative, destructive habits.
>
>So make sure you do your Hindu squats, Hindu pushups and bridging today
>- http://www.mattfurey.com/conditioning_book.html - as well as the
>Magnificent
>7 from Combat Abs - http://www.mattfurey.com/combat_abs.html
>
>These workouts constitute the very best habit-forming exercises on the
>planet.
>
>Kick butt - take names,
>
>Matt Furey
> Think of all the things you do today that are nothing more than
>habits.
>
>Good or bad - you formed them through repetition of thought - and
>repetition of deed.
>
>The truth about the formation of habits is that they start out as ideas
>- then you act upon them. And if you act upon them everyday for 28 days
>- sometimes less, the habit is locked in. Virtue or vice - the habit
>has YOU - you don't have it.
>
>The above is often more true of bad habits than good.
>
>Bad habits are easy to form and hard to break. Good habits on the other
>hand, take a little more guts to form - but once again, when they're
>locked in you've got something that is an automatic reflex.
>
>Until ... you start hanging around with people who don't have good
>habits - or you go on vacation - or you get sick for a spell - and so
>on.
>
>Bad habits are easy to keep because there are so many people around you
>who have the same bad habits.
>
>When it comes to good habits though, oftentimes you have to search for
>others who can reinforce the good you're doing.
>But even if you don't find many others who share your good habits for
>exercise, proper nutrition, a positive mental attitude and so on - this
>is not a problem so long as you stay focused through constant reading,
>listening to audio programs, going to seminars, etc.
>
>I suggest you form one new positive habit at a time. Spend at least
>28 straight days "hooking" yourself on this good habit. Then, once it
>"has you" - think about adding something else that is good.
>
>One of the great things about the Royal Court from Combat Conditioning
>is that the exercise habit grabs you from the inside out. You can be
>done with a bodyfat reducing, muscle-building workout in 15 minutes -
>30 if you're hard core. You feel so good doing these exercises that you
>want to do them more often. They become a good habit quickly - and they
>give you the internal strength to drop negative, destructive habits.
>
>So make sure you do your Hindu squats, Hindu pushups and bridging today
>- http://www.mattfurey.com/conditioning_book.html - as well as the
>Magnificent
>7 from Combat Abs - http://www.mattfurey.com/combat_abs.html
>
>These workouts constitute the very best habit-forming exercises on the
>planet.
>
>Kick butt - take names,
>
>Matt Furey
Wednesday, May 6, 2009
Monday, May 4, 2009
Sunday, May 3, 2009
Want to know how to get paid to work out?
Watch the videos on this page and then contact me ASAP!
http://www.itstimetogetrich.com/
cdjames14@hotmail.com
http://www.itstimetogetrich.com/
cdjames14@hotmail.com
I am a BeachBody Coach!
Visit my site for all your fitness needs!
Supplements, Vitamins, Exercise Videos and Equipment
www.Teambeachbody.com/Glass
Supplements, Vitamins, Exercise Videos and Equipment
www.Teambeachbody.com/Glass
Decent Chest Workout for Strength/Size
Cable CrossoverSets: 2 Rest: -2min(s) Reps: 6-10 to failure
Incline Dumbbell PressSets: 2 Rest: -2min(s) Reps: 6-10 to failure
Flat-bench Dumbbell FlyeSets: 2 Rest: -2min(s) Reps: 6-10 to failure
Bench PressSets: 2 Rest: -2min(s) Reps: 6-10 to failure
Smith-machine Incline PressSets: 2 Rest: -2min(s) Reps: 6-10 to failure
Flat-bench Dumbbell PressSets: 2 Rest: -2min(s) Reps: 6-10 to failure
Incline Dumbbell PressSets: 2 Rest: -2min(s) Reps: 6-10 to failure
Flat-bench Dumbbell FlyeSets: 2 Rest: -2min(s) Reps: 6-10 to failure
Bench PressSets: 2 Rest: -2min(s) Reps: 6-10 to failure
Smith-machine Incline PressSets: 2 Rest: -2min(s) Reps: 6-10 to failure
Flat-bench Dumbbell PressSets: 2 Rest: -2min(s) Reps: 6-10 to failure
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