Sunday, April 17, 2011

Strength training

A construction training body should be a comprehensive program that provides an adequate amount of resistance to all areas of the body and all groups of muscles. It must contain a variety of strength training and exercises cardiovascular rotation as well. If you wonder about the different types of bodybuilding training, there is no magic formula for all.

When you try to write a good organization of construction training, take into account the current state of his health. Your health may factor in their ability to recovery, the sensitivity of the injuries and physical limitations. If you start training to obtain in the form of bodybuilding, you probably have slow onset and its way of working.

Another factor in a body of training of the construction is to consider it as their personal goals in this effort. You want to increase body mass, lose weight, or only become stronger? Any objective must be determined what type of training works best to succeed.

You must have a basic knowledge of human anatomy and what muscles are where the body. When you know where are your muscles, will be better equipped their work to its maximum capacity. You can focus on specific muscle groups and use the weights to tone and sculpt the muscles.

Effective bodybuilding training will be four days. A good idea to training on Monday, Wednesday, Thursday and Friday with their day of rest Wednesday and weekend. Here is a basic construction, good body of training which will focus on each part of the body, but not all at the same time:

* Day 1: deltoid, triceps

* Day 2: Back, traps

* The day 3: off

* Day 4: leg, forearm

* Day 5: chest, biceps

* On 6: off

* The day 7: off

Work in this way will work for each group of body one day maximum recovery and permitted maximum growth potential. Recovery time necessary because the intensity of a solid body of training construction, so that their muscles recover between training sessions. This is very important in any management program.

Keep a register of the carried out exercises and regularly observe its progress. In this way, you know where is its position on its potential force, and you can make the necessary changes to achieve her personal goal.

Training of building body vary from one person to another, but contain basic elements that can help all body manufacturers grow their muscles and tone of their bodies. When your bodybuilding for weapons training, maintain their personal goals in mind and then seek!

Valeo Body Ball (65 cm)

Valeo Body Ball (65 cm)Designed for people between 5-feet, four inches to six-feet tall, Valeo's 65-centimeter exercise ball is a great addition to your everyday workout routine to improve strength and posture. With many ways to incorporate it into your workout, the body ball is especially effective for sit-ups and other low-impact exercises. It includes a wall chart illustrating step-by-step exercise program and a high volume air pump. Just take it out of box, inflate it, and you'll be ready to exercise at home.

About Valeo
Valeo introduced its very first product--the original Classic Belt--in 1988. Today, the company builds on that solid reputation by continuing to develop and deliver products of uncompromising quality and value. Valeo offers an extensive line of both fitness and workplace safety accessories to help you perform your best. From back supports to jump ropes, Valeo is your source for all of your wellness needs.

Price: $19.99

Click here to buy from Amazon

Saturday, April 16, 2011

Teen body building

Teenage body building is growing in popularity as many young people decided they want to put in the form and in good health. Start an exercise program when you are young is a great way to stay fit for life. However, adolescents must take into account certain things before starting a management program.

Because the body of a young person is not developed, it is important that a young person to be cautious at the beginning of bodybuilding training. Here are some guidelines to follow for a young person who wants to enter the building of the Administration.

* Youth under the age of 13 should never begin an intense weightlifting regime. Okay begin the exercise, but stick to exercises of low impact like Chin ups and push ups. Stop lifting weights only later.

* Is it squats and dead lifts can be started after the age of 16. These exercises require a lot of precision to do correctly. If do them not the right way, it can cause serious injuries to his body.

* There is no reason that should never take any supplements of testosterone in the body of the program. Adolescent children naturally have a large amount of testosterone in their body. When you add a supplement of testosterone to a program of teenage bodybuilding, short the risk of delay in its growth.

* Your diet should include a large amount of proteins and carbohydrates. These two nutrients to make energy build power and muscle, be sure to eat well.

* The rest is also very important in a teenage body program. They not only you will help to sleep more targeted and effective exerciser, rest also help your body to prepare for further training and the repair of the damage was done during the day. Muscles grow during the night when you're asleep, to obtain a minimum of 8 hours of sleep per night, if not more.

* If you are seriously the body in adolescence, it is important to continue its training programme and to keep an eye on your goal. Unless you have a very good reason, you will need to move forward with its training plan and not spend the days for other activities.

Body building is an excellent way to be a teenager to get fit, lose weight and stay healthy. If you begin to be aware of your body and your health when you are young, are preparing the ground for a healthy adult life. In General, teen body building is an excellent way to reach the goal of a healthy body and healthy living, just to make sure that no you yourself are pushing beyond their limits. Use adult boards and start today!

Friday, April 15, 2011

The best body building supplement

How can define us what bodybuilding supplement is the best? After all, there are so many different brands and types that you can use to improve your training sessions that allow to find the best bodybuilding can be very confusing. When we say that the word "better", must talk about what the body building supplement will give best results.

Manufacturers of most experts agree that the most effective bodybuilding supplement can put in your body is the body protein. Protein helps to put all the necessary muscle enzymes of the building where they should be. Protein can also increase energy level and allow more intense workouts.

Whey protein may be the best supplements of protein that can be implemented in its training program. It is natural and can give the best results when taken in appropriate doses and the correct quantities.

You can also choose for a bodybuilding supplement creatine. Creatine also helps to combat fatigue and provides the best training. Creatine is produced naturally in the body, take a creatine supplement in the body of the construction of routine can obtain the best results.

When they lift the weight of his body, the construction of the training, muscles are under a certain amount of stress. The body produces nitric oxide to combat stress. If you have a particularly stressful training, you must replace this enzyme with a bodybuilding supplement. Nitric oxide can also have significant side effects with sexual health, so if you think that this is the best bodybuilding supplement for you, by all means, select it.

Glutamine is an another building supplement that is regarded as one of the best maximum results. Glutamine is working to bring nutrients to the muscle building muscle so it can grow more and be more moderate.

Choose the best bodybuilding supplement must be a personal decision. Take into account your goals and choose supplement that will help you achieve these goals. Each specific supplement allows certain results by suitable collection marked the difference between having an effective training against an ineffective training.

The research of different brands and opt for a company that has demonstrated results. There are many companies who claim to have effective products when really they only provide supplements is not nothing. Reading from the various examinations of specific products and choose the right option for you. Choose the best body building supplement can really improve its training regime and contribute to a beautiful body as a final result.

Thursday, April 14, 2011

Videos of female body building

With the growing popularity of the female body building, videos that show the sport are available in many places. Sculpt the perfect female body has become an obsession for many women in our days. When you are able to build a large body, what better way to display this body with its own video?

If you are a woman very implicated in the creation of the Agency, who will want to seek your own video. Many people these days have their own video cameras. They have a friend asking in different positions of band and then to see the look for you ensure that you are working in all parts of his body to its full potential

You can search to find the female body, creating videos that you have a goal to aspire to. When you are able to see the body of a woman working to near perfection, it can be great motivation to continue with his training regime. Or not, there are many places where you can find videos female body building.

Start by to find the female body, creating videos. They have over 50 selections that can be chosen that women function arises in competitions, or exercise. You can use these videos as a motivation, and templates to search for in the Organization of construction training.

Discover some of the works corps hardcore for all body female video building. They offer a variety of videos that can show some of the best women in the field of the creation of a body. To buy a video of the female body builders, you will learn some of the best ways to work your body naturally.

If you are a member of a local gymnasium, seek their advice on what female body building video would allow the best. They are likely to be able to provide at least a few places to look. Many sport clubs also have their own library of videos that can help you on the road to his body in the construction of the objectives.

Not pay too much money for your videos. A quick Internet search to create videos of the female body and see exactly what is there. You can come across videos which will help you along the road towards its objectives of bodybuilding.

While the General administration building was considered as a sport of a man, women begin to assume. When found the body of a woman video building, take notes and imitate what do these women to sculpt beautiful bodies. Then, you can take your advice and they do what they do to your body the aspect which has always dreamed that it might be.

Wednesday, April 13, 2011

Weight training for bodybuilding

If you really want to focus on body building, weight training is an important part of their training program. In the body building weight training is a large part of any exercise regime, but is not the only part. However, when you have a training plan of weight, easier to achieve its objectives for the promotion of the organization.

To work certain muscle groups, you lift weights, offering resistance to these areas. When you start your body weight training program, remember to start and your way of working. That means start with a weight that is difficult to obtain, but it will with little effort. As the weight gets easy lift, add. The idea is to slowly build by which does not run the risk of injury to your body.

When you are weight training, you must ensure that they are doing the exercises correctly. Extreme caution and feel the muscles work to lift the weight. Its form is also important that much weight are elevation, so special attention to how exercises are made and kept safe.

It will do some heavy weight work, security is therefore very important. When you perform squats or dead lifts, you put pressure on the lower back. It is a good idea to use a weight belt to perform these exercises to minimize the risk of injury. Weight belts support your lower back and keep your spine aligned therefore it is not an exercise incorrectly.

An important result of weight in the body of training building is a greater physical performance. Muscles literally use energy to produce the movement, as the engine or the power of the body. Strength training increases the size of the muscle, strength and endurance, which contribute to the improvement of our work, our favorite sport and recreation and our daily activities in General.

His physical appearance will improve with a weight training program as your body uses fat for weight lift power. When you burn fat, lose weight and gain muscle tone. Fitness also prevents loss of muscle which can lead to a flaccid body. Obviously, the resistance that is obtained through weight training will help develop muscles of new and exciting way.

Weight training is a large part of a management program. If you have well defined muscles, should include weight training exercise plan. Get you excellent results with their efforts and have a better body, healthy appearance in the process.

Tuesday, April 12, 2011

P90X Plus - Workout DVD

If you love P90X and you're looking for a new challenge, the P90X Plus Series is for you. Professional trainer Tony Horton amps up the Muscle Confusion with brand new moves and never-before-seen workouts--all set to hot music created exclusively for P90X. The P90X Plus will break through plateaus with intense new cardio, muscle chiseling, and ab/core-ripping moves to ramp up your results.

The P90X Plus Series is for you, if you have achieved a respectable level of fitness and you have completed P90X. It will enhance any athletic performance and is the perfect tool to quickly build on your fitness accomplishments while getting you ripped beyond belief.

Five Extreme Workouts on Four DVDs:

  • Interval X Plus: A lot more effective than standard cardio, Interval X Plus propels your heart rate up and down with 3 speeds: recovery, medium, and full-out, creating the most dramatic change in the shortest period of time. (40 minutes)

  • Kenpo Cardio Plus: This advanced-level Kenpo, with new moves, will shred the most stubborn layer of fat with an all-out self-defense workout that builds stamina, balance, and agility.

  • Upper Plus: This monster upper-body workout will defy the plateau phenomenon by blasting all the muscles from the hips on up: chest, back, biceps, triceps, and shoulders, in a complete synergistic P90X way. After this one, you won't be able to pick up a ping pong paddle for a couple hours. (45 minutes)

  • Total Body Plus: By adding new synergistic moves, your muscles get pumped, then recuperate in stages until you've got nothing left. An unprecedented total-body phenomenon. (45 minutes)

  • Abs/Core Plus: This advanced new ab/core workout adds 4 different positions (hanging, sitting, standing, and plank positions) to intensify your ab work and shred your midsection even faster. Is a ten-pack even possible? You'll find out. (20 minutes)

Bonus Materials Include:

  • Fitness Guide with fully customized workout schedules showing you how to incorporate your new P90X Plus workouts into your complete P90X training system

  • Downloadable worksheets to record your reps and sets and track your progress.

  • 24/7 online access to chats with Tony Horton and an amazing online community that will cheer you on.

  • DVD extras--Tony's Trainer Tracks with detailed professional tips on every move to help you achieve perfect form and even better results.

Price: $55.00

Click here to buy from Amazon

Monday, April 11, 2011

The PX90 Workout - Does PX90 Work? 4 Simple Steps for Success

As a multi-round graduate of PX90, I wanted to give some advice to anyone thinking about starting the PX90 workout and wondering if PX90 will work. In this article I will share some very easy steps that I believe will help anyone get the results they are looking for.

These days, many people have either heard of PX90 or have seen the infomercial. PX90 can be easily and quickly summarized as an in-home all around fitness program that will get you ripped in just 90 days. All it takes is about an hour a day, and all you need is a pull up bar, and either resistance bands or dumbbells. PX90 is was developed around the concept of muscle confusion, and was designed to prevent results that plateaus. In PX90, you will continually switch up the routines and add new exercises. As advertised the program comes with 12 DVDs, which include a variety of routines including, strength training, plyometric jump training, kenpo martial arts, yoga, core and abdominal work.

Does PX90 Work?

The program absolutely works and has help hundreds of thousands of people get in great shape. Just go to YouTube and check out all the before and after transformation videos. I am a success story and have helped many others use the program to get great results for themselves. The program might seem confusing to follow because it comes with 12 DVDs and a comprehensive nutrition guide, but I tell everyone I know it will 100% work for you if you follow four simple steps.

Step 1: Be Consistent

You must "push play" and workout at least six days a week. The workouts are not about secret or never seem before moves. The workouts are about continually moving and challenging your body. It is that simple.

Step 2: Maintain a Healthy Diet

I will admit it. I was a little lost the first time I looked at the nutrition guide, but when you go through it in full, you will understand and realize it is pretty easy to follow. There are different phases and options, but the key is not to make it overly complex. Think about it, most people who start the program are coming from a not so healthy diet, and to keep it simple I tell the people I help to concentrate on eating lean proteins, whole grains, healthy fats, fruits, vegetables, and stay away from processed foods, sugars and junk. If you do not read the nutrition guide, just followed that last sentence and did your workouts, you would still get fantastic results.

Step 3: Take Your Photos

If you do PX90 or any program, it is important to take day 0, 30, 60, and 90 photos, for two reasons. First of all, it helps you track your progress. It is an easy visual reference to see the improvements made each month. Secondly, I find it motivating. It is tough to see your progress when you look at yourself everyday, but seeing how you have progressed in 30 day intervals can be very rewarding and motivating. Every time I reached another 30 day period, my pictures inspired me to push hard for another 30 days.

Step 4: Write it Down and Stay Accountable

When I first started PX90, I marked down every day I worked out, and I wrote down everything I ate. Not only did it help me keep a record of everything I was doing, but it helped me focus on doing, and especially eating the right things. If I ever felt took a miss step in my diet, at the end of the day when I wrote down what I ate, I felt I was cheating myself and wasting all the hard work I was putting in. It was a very each trick to get myself back on the right track.

If you want to get in the best shape of your life, and look and feel like a new person, then I recommend you get PX90 workout. I am a PX90 coach and would be happy to help you maximize your results with the program. All you need to do is visit my website and click on the banner to join Team Beachbody for free. If you buy PX90 through your Team Beachbody account, you can also receive discounted shipping and two bonus DVDs that are not available through the website and phone number advertised on the infomercial.

Sunday, April 10, 2011

The Truth About the P90x Workout

We have all heard about this "revolutionary" workout system (The P90X Workout) that claims to produce lightning fast results. Like many weight-loss programs this product is surrounded by a huge amount of hype, the weight-loss industry thrives on hype marketing to stimulate emotional triggers in people which often converts to sales. These emotional triggers can be set off easily in people who are out of shape or people with low self esteem due to their physical condition.

Before we clear up the hype and get to the crux of the P90X workout system. I should mention that I have an extensive background in the health and fitness industry and have been involved in the industry directly and also from a research capacity, for more than 15 years now.

Over the years as I got older my training styles also changed, I went from hardcore bodybuilding in my younger years to more effective body weight resistance training and core muscle training instead as this complemented my martial arts training as well. Will elaborate on my current weight-loss / fitness / muscle building training methods a little later. Lets get back to the P90X workout review, I borrowed the entire P90X workout DVD collection from a friend off mine purely for the purpose of this review.

I should also mention that there is a lot confusion about the name of this product and many people are trying to capitalize on variations of the product name. I have seen the PX90 Workout, the P90 workout, the X90P workout, the XP90 workout and a host of other variations. As far as I know the official product name is The P90X Extreme Home Fitness program. The name is probably one of my biggest issues with this program, let me explain, The P90X workout claims to be a "home fitness program" but if you take a look at the amount of suggested equipment and training aids your require it almost defeats the entire point of training at home. You would need to spend a small fortune buying the P90X workout program, the P90X recommended equipment and let's not forget the P90X recommended supplements. I have no doubt that this program does produce results. The problem is that even though the workout routines are effective enough to produce results it seems to me that they also try to "milk" you for as much money as possible during your training. People who are determined enough to see results by following the program diligently will be so excited about their results that they wouldn't think twice about buy another P90X supplement or piece P90X equipment.

The bottom line is that there are far more effective, faster and cheaper ways to get into shape. I have been a long time fan of Matt Furey and his combat conditioning course along with his other courses. Matt Furey training methods challenged my knowledge of what I thought I knew about training. He opened up a whole new dimension of physical fitness, strength and weight-loss that I never knew existed. The combat conditioning program focuses on core muscle development, functional strength. This has an all round effective on your body from rejuvenating the bodies internal organs to sky rocketing your bodies metabolism. The best past of Matt Furey's combat conditioning program is that you DON'T need any equipment or any supplements. You can train anywhere, from your bedroom, the office or even your hotel room. The results are fast and permanent, once you start seeing and feeling the benefits of combat conditioning it will a become part of your daily routine like brushing your teeth. You can get a fully body workout at a very advanced level for about 30mins of training.

In conclusion, the P90X workout program does give you results but it doesn't even come close to Matt Furey's Combat Conditioning. The P90X workout falls short in a number of areas and is definitely not the most effective way to get into shape.

The final verdict is:

The P90X workout - 4/10 Rating

Combat Conditioning by Matt Furey - 9/10 Rating

I'm taking away 1 point ONLY because there are no pictures of women in the entire Combat Conditioning Program. -- *Matt, if you ever read this, that's a fail buddy:)

So do yourself a favor and checkout Matt Furey's combat conditioning also join his newsletter for loads of Free quality tips and advice on effective training methods and mindset.

For more info on Combat Conditioning check out the link below

Nomadic web exploration is the essence of my existence. I seek to enlighten those who chose to earn a living working from home, capitalizing on the wealth of opportunities available online. I also seek to promote healthy living and lifestyle choices, we need to free our minds from the constant brainwashing from the media in order to cultivate a healthy environment for our body, mind and soul.

For more info on combat conditioning please visit:

Friday, April 8, 2011

Shaun T's Insanity Workout Vs Tony Horton's P90x Workout

First of all I would like to say I did 1 full round of P90x and Insanity and have gotten great results with both programs. Insanity and P90x are both from the company Beachbody. Beachbody programs always come with great customer support( 30 day money back return policy) and reliable and prompt shipping. Both arrive in nice boxes that contain fitness guides nutrition guides the DVD workouts and calenders to mark off your daily completion. But Insanity's fitness guide is a small pamphlet getting right to the basics( they say in the infomercial they want us working out not reading). The P90x fitness guide has a lot of pages.

P90x is a 90 day in house boot camp system that promises great results in 90 days it has 12 workout routines and is based on Muscle Confusion- Basically saying doing 6-7( day 7 is X-Stretch or Rest) different workouts during the week so you don't hit a plateau and stop seeing results.YOU MUS HAVE A PULL UP BAR OR SOME WAY OF DOING PULL UPS OR CHIN UPS.Perform the p90x fit test see if P90x is right for you.The P90x fit test is 8 routines measured by reps in a specific time( use modifications at will). 90x is broken down into 3 phases or months. The first 3 weeks of these phases you will complete the same 6-7 exercises throughout the week but on the last week of the month is called the recovery phase where you are introduced to a new full week of exercises that allow your body to rest from the resistance training and have cardio and ab focuses workouts throughout this week. This week is no joke!! Here are the workouts for P90X:

# Chest & Back ( Weight/ Resistance Training)

# Plyometrics (Cardio)

# Shoulders & Arms (Weight /Resistance Training)

# Yoga X ( Flexibilty and Stability)

# Legs & Back ( Weight /Resistance Training)

# Kenpo X (Cardio) All works range from (45-60 minutes)

# Chest, Shoulders & Triceps (Weight/Resistance Training) Except Yoga X (96 minutes)

# Back & Biceps(Weight/Resistance Training Except Ab Ripper X (16 minutes)

# Core Synergistics ( Cardio and Core)

# X Stretch ( Flexibility)

# Cardio X ( Cardio and Core and Flexibilty)

# Ab Ripper X (Ab Routine)

In the second phase of P90x they introduce 2 new workouts into the 6-7 workouts and remove 2 so you still are doing 6-7 workouts weekly. This allows more muscle confusion to take place on the resistance training days due to the 2 new resistance workouts. They are awesome too. New moves and harder than phase one!! 3 weeks of this again then the same recovery week.

The last phase is the best this is when the true muscle confusion kicks in! Every weeks are swapped back and forth to continuously trick your body through different exercises. For instance: What you did for week 1 you will do for (Month 1) weeks 1 and week 3 and what you did for (Month 2) week 1 happens in the 2nd week then back to week 1 of the first month and son and so forth. (weeks 1,week 5 week 1 week 5 then the great recovery week).

Shaun T's Insanity is a home based Cardio) workout that promises and total body transformation in 63 day The Insanity Deluxe system has 12 Dvds also( base kit has 9).The Insanity system is based on Max Interval Training-Basically bringing your heart rate up high for long periods of time and having minimal rest periods(about 30-60 seconds). This is the hardest workout ever put on DVD! I can honestly say the infomercial was right!You also perform Fit tests throughout Insanity (5 times) to track your progress. It really is amazing to see where you are after 63 days! Insanity is broken down into 3 Segments.

1st segment or month you will rotate 5 workouts(working out 6 days a week there is no 7 day workout! You will be praying for the rest day, lol. About 35 minutes a day for month 1 workouts.

2nd Segment you have your recovery week basically they want you to use Core Cardio and Balance for 6 days. I just switched between Core Cardio and Balance and Max Interval Sports Training to get me ready for the Maxed out month 2 workouts.

3rd Segment month 2 Things really get tough for the last month at this point the workouts are about 25 (45-60 min for month 2 exercises) minutes longer so eat more healthy foods! New workouts and New moves you are gonna love it!

1: Dig Deeper & Fit Test: To start, Shaun T will put your body to the test and see what you're made of.

2: Plyometric Cardio Circuit: Burn fat with intervals of intense lower-body plyo and sweat-inducing cardio.

3: Cardio Power & Resistance: Build lean muscle and upper-body definition with strength-training and insanity workout power moves.

4: Cardio Recovery: Shaun T goes easier on you once a week so you're ready for the next Insanity Workout round.

5: Pure Cardio: Skip the intervals this nonstop cardio workout is all extreme.

6: Cardio Abs: Do explosive intervals of cardio and core moves for rock-hard abs.

7: Core Cardio & Balance: Take a break after month 1 of the Insanity workout and gear up for month 2 with this workout.

8: Max Interval Circuit: The interval circuit that's more intense than anything you've ever done before.

9: Max Interval Plyo: Push your legs until they beg for mercy with power and plyo, all at your MAX.

10: Max Cardio Conditioning Abs: Get pushed to your limit with this extreme cardio workout.

11: Insane Abs: is nothing but insane ab cutting movements that will really define your core!

12: Max Interval Sports Training: Is a Fun workout doing various sport drills like boxing, basketball, football, and gymnastics.

Upper Body Weight Training: not your regular weight lifting. This is a bonus DVD they say Shaun T likes to Lift weights once and in a while.

With all this said: P90x will get you in the best shape of your life with various workouts with Weight Training and Cardio and Flexibility in 90 days.( I lost 47 pounds with p90x).Tony Horton will keep you laughing and motivated through out the whole 90 days.

Shaun T's Insanity will get you in the best condition of your life with your own body weight and the will to survive. You will do lots of different pull ups and jump moves that will really tighten and enforce your entire body.Insanity also has Stretching that really works deep in the muscles. If you have any weak lower body parts like legs knees lower back Insanity might not be a good choice for you due to all the jumping.

Also You shouldn't jump right into trying Shaun T's Insanity build a strong fitness foundation before attempting Insanity. Use very good Running shoes with Insanity to protect your joints and joint support.

I lost 13 pounds with Insanity and 4 inches off my waist!! I started my fitness journey weighing 284 and t this day I weigh 224 thanks to both of these great and intense workouts!

Lastly, P90x and Insanity are totally different and extreme, but they both deliver great results. Just remember Nutrition is 75% of the battle!! Enjoy my friends!

See my P90X/ Insanity results and watch my video on what is needed before you purchase P90X. Visit

See my Insanity results and watch my Transformation video


Skype: Coachjaye

James Bethea aka Coachjaye

Thursday, April 7, 2011

Tune Belt Open View Armband - Arm pack for digital player - neoprene - iPod classic, iPod touch

Tune Belt Open View Armband - Arm pack for digital player - neoprene - iPod classic, iPod touchThis lightweight, comfortable, neoprene carrier is the ultimate sport armband providing unmatched comfort, convenience & security. The cushioning case fits all iPods including iPod classic & iPod touch & 3rd - 5th gen iPod video. It completely covers the iPod (except vital access points) to help protect it during your workout and offers the flexibility of holding your iPod right side up, or upside down so the screen is easier to read when viewed on the arm. Other design features include a clear, protective window cover that allows full navigational control; openings in the bottom to access the hold button and to insert the headphone jack; and a flap to securely store and manage the earphone cord. The armband is washable and easily adjustable with one hand up to 18". Pocket dimensions: H - fits 4.1 to 4.3", W - 2.4", D - fits range of .43" to .7".

Price: $17.99

Click here to buy from Amazon

Short Workouts Can Be Effective

Most people think that for a workout to be effective it has to be long. That is not always true. In many cases a short workout can be just as effective, if not more effective, than a long workout. There is not always a need to spend hours sweating away in the gym. You can do effective short workouts and still reach your fitness goals.

The Key to Effective Short Workouts

A short workout needs to have certain characteristics if you want it to be just as effective as a longer workout. For a short workout to be effective it needs to be intense. This is the key to getting your body really burning fat and calories. You do not have to kill yourself, though.

Often when people hear the word intense they think it means pushing themselves until they can barely move. This is actually going overboard. You do want to give your body a real workout and get your blood pumping, but pushing too hard can cause injury and do more harm than good. The key here is balance.

With shorter workouts every minute has to count. You need to be working at your top level. That means you are really focused and every move you make is serving a purpose. You can't simply just "get through" a short workout. You have to really be thinking about how your body is working and how your body is benefiting from the exercises you are doing.

Short Workout Tips

Here are a couple tips that will help you ensure your short workouts are just as effective as your long workouts.

Make sure that you are pushing yourself through the whole workout. Keep increasing the intensity level each workout. Try using a heart rate monitor to ensure that you are getting your heart rate up during your workout.

Vary your workout. Doing different exercises stops your body from adjusting to the workouts and keeps it guessing. If you do the same thing everyday your body will adjust and you will have to work harder and longer to get benefits from it.

Stay focused through the whole workout. Make sure that you are focused on form and on doing the exercise correctly. Good form is essential for really getting the most from an exercise move.

Do strength training, too. Building muscle helps your body burn more calories and makes losing weight or maintaining weight easier. The more muscle you have, the less time you have to workout to get a good calorie burn.

Any fitness expert will tell you that it is not really the amount of time your workout that matters. The true test of a workouts effectiveness is the intensity. Give it your all for 20 minutes and you will be doing just as much good for your body as you would if you were only giving 50% in an hour long workout. So, forget the hour long workouts and try intense short workouts for a real change in your body.

Step Aerobics DVDs - Cardio Workout in Your Living Room

One of the excuses I get a lot from people who don't exercise is they say "I hate going to the gym, I feel out of place, out of shape and self conscious". Or they would say "the gym is too expensive, I just can't afford it". Still other say, "the opening hours for the gym are not convenient for my busy schedule".

These are all legitimate concerns by the way and deter many people from joining a gym. But I am here to tell you that there is a way for you to get the workout that you need, without having the above mentioned problems to deal with.

For most people the thought of walking into a gym for the first time, with all those "seasoned trainers, "complex equipment", well tone bodies, fit looking people can be a scary and daunting thought. Wouldn't you know it, this is the number one reason most people will give for not joining a gym. These people feel intimidated by others who they think are secretly laughing at there fitness level or appearance.

Most of the time this fear is unfounded and baseless, but this fact renders little comfort to those who "fear the gym".

The worst thing to do would be to avoid exercising entirely, and use your "fear of the gym" as a mental pacifier. There is an answer for your woes, I highly recommend aerobics workout DVDs or tapes that you can pop into your DVD or video player right in the comforts of your own home and get just as good a workout as you would in a gym.

This is an excellent way to get your workout going, to shed some pounds and to get in shape. This is not a precursor to going to a gym, but rather an alternative. You no longer have to worry about any one watching you, or making fun of you, and you can go at your own pace. You can stop rewind the tape DVD as much as you want and not worry about holding up the aerobics class. It is like having your own personal fitness trainer right there with you in your living room.

Think of all the money you would save in gym membership fees if you workout at home. Aerobics DVDs are readily available and very cheap these days. You can get a generalized Aerobics workout DVD that will work your entire body or you can get specialized workout DVD that target a specific body area. These aerobics DVDs can be rotated to prevent boredom and mixing up your workout will ensure that you are constantly challenged as you move closer towards your fitness or weight loss goal.

Having your aerobics DVDs and workout tapes in your own home will allow you to workout on your schedule, when it's most convenient for you. You no longer have to rely on your local gym's opening hours to get your workout. Having said that it is important to stick with a regular accruing, set workout schedule, this will help you stay focus and less likely to slack off on your workouts routine.

If you are just starting out on your workout then you will need to choose a aerobics DVD that is not too advanced, start with one that has basic aerobics steps so you can follow along with relative ease, remember the more you do the better you will become and you can graduate to moderate and then to advance. You want to make sure that your workouts challenge you physically, that way your body will become more efficient at burning fat and you will be on your way to reaching your fitness goal.

Speaking of fitness goal, before you begin make sure to check with your doctor to ensure that it's ok to start an exercise regiment. Once you get the all clear form your doctor, you must put together a workout schedule and plan. This is very important because you want to stay on track to reach your goals. Before you get started you should record things like you weight, the measurement of your arms, legs, waist, hip buttocks chest, also try to find out you BMI of body mass index and your fat % ratio. This will give you a starting point and as you progress through your workout you can record your improvements, this is a very big moral booster and motivational tool.

Make small achievable goals and record them in your journal as you reach them, once you reach your goal, it is time to set new goals and continue with your aerobics workout. It is a great idea to have a workout buddy or partner as you can help to hold each other accountable during your aerobics training routine.

Eventually you would want to incorporate simple weights into your aerobic workout routine as strength training is vital for over all health and fitness. Building and strengthening muscles and bones will prevent injuries during your workout and in your daily busy live in general, muscle burn more fat so build some muscles and this will improve your bodies ability to burn fat and maintain a healthy weight to height ratio.

So forget the fashion show and those bulky intimidating gym equipment, save your hard earn dollars and time by doing aerobics workout in the comforts of your own home.

Health and Fitness is not a Fad but a lifestyle,

Steve Robertson.

Steve Robertson is the owner of the website and is a health and fitness consultant and health blogger. Visit his site to review his top pick of aerobics dvds online and to find the best prices for workout videos.

Wednesday, April 6, 2011

Top 3 Turbulence Training Bodyweight Workouts

Turbulence Training is an effective home fitness system which incorporates a variety of cheap, in home fitness equipment to design high intensity workouts to help you burn fat and build lean muscle mass.

Author Craig Ballantyne has helped hundreds of thousands of individuals all over the world to reduce stubborn body fat and literally change their lives. He has done this solely through his main Turbulence Traininge Book.

Well, in addition to his main fat loss manual, he also has hundreds of other workouts which he sells separately. Most cost as low as $10. So, if you do not wish to spend $40 on a full program, you may interested in an individual workout that gives you even more results but costs much less.

Turbulence Training Bodyweight Workout

Craig has developed a lot of bodyweight-only workouts. This is because he realizes that one of the main excuses people use to not working out is the fact that they are unable to afford a gym.

An average gym may cost up to $400 per year. Most people would rather spend that $400 paying the bills, or investing in education for their children. Well, Craig says, save your $400 and just train with your bodyweight in the comfort of your own home.

Before Turbulence Training, bodyweight exercises ere only used properly with a few, handful of people. These individuals were usually athletes who had been training with their bodyweight for many years.

Well, Craig has taken what he knows about bodyweight training, developed a program, and has helped made bodyweight workouts available to the general public. So lets take a look at three of his best bodyweight workouts:

Workout #1: Bodyweight Cardio 2.0

Bodyweight cardio is recent "buzz word" that basically means that you're replacing your regular cardio exercises with bodyweight exercises. So instead of spending 30 minutes on a treadmill, you'll spend 15 minutes doing a bodyweight circuit designed to get your heart rate up.

You'll need to spend less time performing bodyweight cardio then regular cardio since the workouts will be done at a higher intensity level. The question here isn't whatseparates Bodyweight Cardio from regular Cardio, but instead what separates Bodyweight Cardio from regular Bodyweight Training.

The answer to this question is....I don't know. In terms of Turbulence Training, Craig tends to refer to Bodyweight Circuits as Bodyweight Cardio. And his regular bodyweight workouts are usually in the format of supersets.

Workout #2: 30 Minute Bodyweight Circuit Training

As you can see, I love bodyweight circuits. This particular workout is formatted a bit differently. Craig gives you a set of exercises to perform in a circuit. You set a timer for 30 minutes, then do as many circuits as you can, nonstop within a time frame of 30 minutes.

This sort of training is extremely beneficial, since it pushes you to try to complete more rounds within the 30 minutes. What I like to do is record how many rounds and total repetitions I completed within the workout, then try to beat my performance the following week.

Workout #3: Advanced Bodyweight Training

Bodyweight Cardio is a great program for beginners. 30 minute Bodyweight Circuit is more of an intermediate workout. The following workout is an advanced routine. It's known as the Bodyweight 1000, and it's hard core.

Ultimate Bodyweight Package

There are two ways you can approach purchasing all these workouts. You can buy each workout one by one (which I prefer), or you can buy all the workouts at once. The benefits of buying a workout one by one is lack of confusion.

In other words, when you have access to hundreds of workouts all at once, you just don't know where to start. Instead, it would be better for you to buy a workout, go through the full 4-week program, then move onto the next routine.

However, in the long run this strategy would cost you a lot of money. $10 each month is $120. Instead, you can grab all the turbulence training workouts for less than $60.

It's known as the Turbulence Training Bodyweight Deluxe Package, and it's basically a package of a whole bunch of bodyweight workouts.

For more Turbulence Training Workouts, check out my blog

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info

Tune Belt Sport Armband for iPod nano 5G - iPod nano armband 5th generation (Also fits 4th generation, 2nd generation and 1st generation)

Tune Belt Sport Armband for iPod nano 5G - iPod nano armband 5th generation (Also fits 4th generation, 2nd generation and 1st generation)Tune Belt's Sport Armband for iPod nano 5G was designed to hold a fifth OR fourth generation iPod nano.

The armband is ultra slim and lightweight and packed with features providing unmatched comfort, convenience and protection including: a cord management flap to control and store the earphone cord; a hidden pocket to hold a key or money; a clear protective window cover with full navigational control; and a reflective logo for nighttime visibility.

To provide as much protection as possible during workout rigors, the back of the armband has a flap that completely covers the entrance once the nano is inside the case.

The armband is washable and adjusts to fit arms 9" to 17". For larger arm sizes, an Armband Extender is available. See model EX3 which increases the maximum arm size by about 6.5 inches.

Color: Black

This armband can also be used for 1st, 2nd & 4th generation nanos.

Price: $19.95

Click here to buy from Amazon

Vince Delmonte Workout - 5 Muscle Building Workout Tips

The Vince Delmonte workout program aims to show skinny hardgainers how to gain weight and build muscle, often where they have failed to previously.

Below are my five muscle building tips that every hardgainer should be utilizing in order to gain muscle mass, and I've shown how each one relates to the Vince Delmonte workout program.

Eat More Calories...Much More

The biggest reason most skinny guys and girls fail to gain muscle mass is their insufficient calorie intake.

In order to gain weight and build muscle you need to be consume a much larger amount of calories per day in order to achieve your goals.

As a general rule of thumb, you'll want to multiply your current bodyweight in pounds by 24 to achieve your daily calorie goal. For example if you weight 150 pounds you should be aiming to consume (150 x 24) 3,600.

This is a simplified formula, and there are other factors to consider. The Vince Delmonte workout shows you how to measure bodyfat and necessary caloric intakes accurately, for your specific circumstances.

Follow An All-Body Workout Program

In addition to an adequate diet, the need to follow a proven all-body workout program cannot be overstated.

Many hardgainers are wrongly advised to split their workouts into upper body and lower body, often resulting in them only working out one body part once per week.

The Vince Delmonte workout shows you how to organize and plan your workouts to get the maximum benefit to your muscles. By performing 3 or 4 all-body workouts per week, you are guaranteeing that your muscles are being stimulated sufficiently for massive muscle growth. The goal here is to stimulate as much muscle as possible each time you hit the gym.

Compound Exercises

In addition, compound exercises are the best way to stimulate multiple muscle groups and fibres and get the most muscle building bang for your buck.

Free weights exercises like Squats, Deadlifts and Bench Press, work a larger number of large muscles, as well as forcing you to utilize minor stabilizing muscles. This all in turn results in faster muscle gains, and a more efficient workout time...meaning you spend less time down the gym.

The Vince Delmonte workout focuses on compound exercises in order to get you muscle gains as fast as possible, with particular reference to the "big basic" exercises such as Squats and Deadlifts (as mentioned above), since these get you moving as much weight as possible each workout session.

Change Up Your Workouts To Prevent Stagnation

Many skinny guys and girls fail to change up their workouts on a regular basis, meaning that they often see initial gains, which tend to trail off after a few weeks. The main reason for this is that your body is getting used to stress which is being placed upon it.

The Vince Delmonte workout takes the approach that in order to see consistent muscle gains you need to make your body keep "guessing". By changing up your workouts regularly, through rep and set numbers, and exercise variations, you keep your muscles "on their toes" and continue to see sustained muscle growth over time.

The Vince Delmonte workout provides you with over a year's worth of workout routines, and the advice on how to best use them and change them to fit your own circumstances. This enables you to build your own workouts in the future.

Understand and Harness Your Natural Hormones

Many people tend to overlook the role that your natural hormones play in helping you to gain muscle mass. By understanding them, and learning how to use them to your advantage you can see impressive muscle gains, without resorting to pills, potions and of that other junk.

The Vince Delmonte workout shows you the role your hormones play in everyday activity and how best to use them to your advantage and get an edge on the competition.

From sleeping patterns to what you eat, Vince shows you how to maximize the positive muscle building hormones in your body, and minimize the existence of the negative ones - since these can really sabotage an otherwise sound workout and nutrition program. He also shows you how to maximize your testosterone levels by choosing the exercises that increase them substantially.

Check out my site for a full in-depth review of the Vince Delmonte No Nonsense Muscle Building workout, where I actually take you inside for a sneak peek ==> Vince Delmonte Workout Review.

Tune Belt Sport Armband for iPod nano 5th generation (and 4th generation) - use WITH or WITHOUT Nike+ Receiver

Tune Belt Sport Armband for iPod nano 5th generation (and 4th generation) - use WITH or WITHOUT Nike+ ReceiverTune Belt's Sport Armband Plus for iPod nano 5G was designed to hold a fifth OR fourth generation iPod nano WITH or WITHOUT the Nike+ Receiver attached.

The armband is ultra slim and lightweight and packed with features providing unmatched comfort, convenience and protection including: a cord management flap to control and store the earphone cord; a hidden pocket to hold a key or money; a clear protective window cover with full navigational control; and a reflective logo for nighttime visibility.

To provide as much protection as possible during your workout rigors, an adjustable flap with two closing positions covers the entrance when the Nike+ Receiver is not used and covers the Nike+ Receiver when it is used and connected to the nano.

The recommended way to insert the nano is right side up when the Nike+ Receiver is not used (although you can insert it upside down too). You have to insert the nano upside down when Nike+ Receiver is used. Either way, the armband can be worn right side up, or upside down, whichever way makes it easier for you to read the screen when it is on your arm.

The armband is washable and adjusts to fit arms 9 to 17 inches. For larger arm sizes, an Armband Extender is available. See model EX3 which increases the maximum arm size by about 6.5 inches.

Color: Black

This armband also works for a 1st or 2nd generation iPod nano.

This item does not include any part of the actual Nike + iPod Sport Kit which is sold separately.

Price: $19.99

Click here to buy from Amazon

Tuesday, April 5, 2011

What Are the Best Burn Fat Workouts?

Every fitness expert has his own specific set of fat burning workouts.

Most of them concentrate on cardio but it does not allow you to lose fat deposited on your body that fast.

In this article you will learn some new things about your cardio workouts.

Burn Fat Workout #1: Slow Cardio

The very first thing that you must concentrate on when performing any cardio workout is the speed.

If you have been performing some cardio workouts and have not been able to achieve any noticeable results in your body then definitely the intensity of your workout is too low to make your body burn excess of fat.

It doesn't matter if you work for 30 minutes a day or work out 2 hours a day , you will not be able to see any reduction in the amount of fat deposited on your body until and unless you follow a particular workout intensity that is effective in burning fat.

Therefore, forget the slow cardio workouts and focus upon High-intensity cardio as they are the actual the best fat burning workouts.

Burn Fat Workouts #2: High-Intensity Cardio

You can burn about 400 calories by running at a fast speed on the treadmill for 40 minutes in the gym but high-intensity cardio workouts are not the best workouts.

If you want to see unbelievable results in few weeks then it is important that you try interval training workouts. Research has shown the results produced by interval training and High-intensity workouts are far greater than any other kind of workout.

Burn Fat Workouts #3: Interval Training

According to the latest study carried in Australia it was found that if you perform three interval training workouts in a week you can burn body fat at a much faster rate than performing a five day cardio workout.

When you switch on to an interval training program not only are you are able to focus on each and every muscle of your body but you are able to tone it completely as well.

Therefore, interval training workouts are the best choice for burning fat and reducing your weight quickly.

Every physical trainer today is focusing on interval training and building muscle mass because muscles are required by our body to provide it internal strength to fight against various infection or diseases.

Along with your workouts it is equally important that you maintain and follow a healthy diet so that the process of reducing weight increases further.

When you start any diet or workout program it is significant that you continuously consume and stay away from unhealthy fats and high carb food.

The market is flooded with different kinds of diet pills and appetite suppressors but if you want to lose your weight naturally than working out and maintaining a natural and healthy diet is the way to go.

Another important thing that really matters in keeping your body fit and in shape forever is your continuity in the consumption of healthy food and maintaining a proper workout program throughout your life.

Shukree Abuwi is a personal trainer, fitness expert, & weight loss blogger who reviews many popular weight loss products on the market at the request of his clients. To Learn more about an amazing superfood that is proven to burn fat & works well, visit [].

Why a Bad Workout is Still Good

I just got back from a great cardio workout at the gym. I got a message from my wife where she said she had a crappy workout. But really a workout is a workout.

Let's say that you go to the gym today and you have a bad workout. You drag your butt through the whole thing, you don't push yourself, you only give a half an effort and then you leave the gym, basement, or walk in the door wondering why you did it, dejected that you sucked.

Well the problem tomorrow is that if you think back at that workout is that you feel behind already, you are dejected and you are not sure how you will bounce back and have a great workout or even if it is all worth it.

I say that the best method of working out is to realize that some workouts are better or worse than average and the best workout is the one that you actually do. If you have a bad workout that is OK today and maybe tomorrow it will work out better. The important thing is not missing workouts and to workout consistently.

This one strategy alone would keep you working out consistently today and next month and next year as you always go into the gym with great expectations and still leave feeling great about having attended.

To succeed in having a workout that works consistently well is as easy as having a strategy.

What you need to do in the morning or evening before a workout is set out your goals for that next workout. Are you going to be doing cardio or weights? Is this going to be an easier maintenance workout or a hardcore body improvement workout? Having this idea of why and what you are going to be doing in the gym is critical.

Next you need to make sure that you are physically ready for the workout. Have you eaten well in the 24 hours before and especially 2 hours before your workout? Have you been resting, sleeping, and recovering well since you last workout?

And finally, make sure that you get the nutrients that you need after your workout. It is important to eat well and to stretch right after your workout to make sure that you are going to be feeling good in time for the next one.

There are a couple of products that may really help you to lose weight and I can point you to their reviews. First there is the Fat Loss secret and also there is a review of the fat burning furnace

Monday, April 4, 2011

Get Slim Mini Crazy Fit Vibration Machine - Comes with Free Waist Support Belt

Get Slim Mini Crazy Fit Vibration Machine - Comes with Free Waist Support BeltBurns Fat and tones and tightens Skin - Increased fat burning because the metabolism increases by traning. The vibrations reshape the body in the hip, waist and abdomen. Increases Human Growth Hormone output by up to 361%. Decreases cellulite and boosts your body's natural collagen production: The massage exercises loosen the agglutinations and results in better mobility of the tissue layers. The image of the skinwill also improve, because cellulites are broken down and the connective tissue is enhanced therefore it would boost your body's natural collagen production for improved skin texture. Increase your muscle strength up to 50% in as little as three weeks: During the training almost 100% of the muscle fibers are utilized. Improves blood circulation and lyphatic drainage and metabolism: During training, the muslces pump blood into the smallest capillaries up to 50 times per second. This allows the cells to receive fuel more rapidly and causes waste products to be disposed of much faster. Also by enhancing your local circulation it builds a stronger immunity system. Builds Bone Density and fights osteoporosis and reduces your back and joint pains. Decreases blood Pressure Decrease your recovery time after workouts. Dramatically increase your flexibility: Due to better blood flow, heating of the muscles and the tendon stretching reflex, the body becomes much more supple and relaxed. Improved sense of balance and coordination: The receptors in the entire body are stimulated at the same time, which leads to improved coordination of the relating muscles at the same time the sense of balance are trained. Elevates stress: Causing better mood and sense of well being. It helps your relax with its vibration and it also can help you fight insomnia.

Price: $399.00

Click here to buy from Amazon

Full Body Workouts Versus Partial Body Workouts - Which is Best?

Knowing what you want to get out of a workout routine can greatly help you choose whether you want to go for full or partial body workouts. Perhaps you want to lose some fat and be more in shape, or you are a woman who wants to drop some inches and tone up so you can get into the slinky sexy dress. Maybe you are a man who wants to bulk up or you might be looking to carve up a six pack.

Here are the break downs of both the benefits of a full and partial workout for your body so you can get a better understanding and choose accordingly.

Benefits Of A Full Body Workout

Full body workouts work your whole body in one session. That is you are working different muscle groups from your upper body to your lower body. This workout is typically done three times a week.

If you want to lose fat, while building lean muscle tissue, want total body toning, or increase fitness level, then this is the workout you should be doing. Working out the total body shift your body's metabolism into fat burning mode. So it helps you burn a great amount of calories during and even after the workout.

Full body workouts can last up to an hour but shouldn't be longer. The sessions can be anywhere from 30 minutes up to an hour. The workouts can range from light to very intense depending on fitness level. You are not required to do this routine every day. Most full body workouts are scheduled for three sessions each week. This is a great choice for anyone who has less time to spare but wants to work their full body.

Benefits Of A Partial Body Workout

Partial body workouts are when you work each body parts with weights on different days of the week. Typically you concentrate on only working one to two body parts each time you work out. When working with a partial routine, each body part has at least a day's rest before you work that body part again.

Since only one or two body parts are worked at one time with a workout for partial body, each body part is being worked intensely. So bear in mind that with this type of training regimen you have to work out at least 5 days a week, in order to effectively train every body part.

The Best workout For Your Goal

When choosing a workout program, it is wise to choose the one that best suits your schedule and your fitness goals. Some fitness experts say that total workout of the body are the best way to work out while others recommend partial workout programs. The best body workouts are the ones that better suit your fitness needs, time allowance, and one you can consistently stick with.

Besides with the endless possibilities of body workouts regimens you can always switch it up according to your needs and to keep your workouts interesting and fresh.

Would you like some great workout ideas, tips, and routines? You can find some great resources on body workouts here.

Whether beginner, advanced, want to lose weight, slim down, tone up, or even looking to build muscles or bulk up, Check out the best workouts on the workout site.

Get Ready For the Workout of Your Life - Everything You Need to Know For the Ultimate Workout Part 1

Want great results from your training? Then, have great workouts!

It should go without saying that not only do you need to train, but you need to train hard if you seek real results. Like just about anything in life, you get what you put in. Most people today are just going through the motions during their workouts and then wonder why they don't make any true gains. Granted, there are times when you need to pull back a bit, but there are also times when you need to go hard. This article is geared toward the latter.

In order to experience any form of success with weight training - whether it be to improve body composition (i.e. a decrease in body fat and an increase in lean body mass) or to increase strength, speed, power and ultimately performance - you must have effective workouts. And just like any race, the start is crucial!

Pre-exercise preparation, including the often neglected warm-up, can make or break your workout. It is the most misunderstood aspect of training. Traditional warm-ups are seriously flawed. Quite frankly, most people shoot themselves in the foot before they even begin.

I have spent years researching this subject, and in my journey, I've discovered some of the most effective, cutting edge techniques from many of the world's leading experts. Ready to get the results you deserve for your hard effort in the gym? Great, then let's begin.

Best Time To Train

In order to experience the ultimate workout, you need to schedule your training at the most appropriate time. Let's review the evidence.

Supercharging Hormones and Lubricating Joints

Research on circadian rhythms (i.e. your body's internal clock) indicate that the summation of several important anabolic hormones peak at 3 and 11 hours upon awakening. What does that mean in plain English? Well, according to science, if you wake up at 6:00 am, you are at your strongest at 9:00 am and 5:00 pm. And, according to Olympic strength coach, Charles Poliquin, your joints - specifically, the synovial fluid that lubricates your joints - require about 3 hours to reach an optimal level of warmth, which will help improve performance while decreasing the likelihood of injury.

Wake Up to Lose Weight

Today's lifestyle is quite busy and hectic. Many people have a tendency to jeopardize their workouts later in the day because other priorities get in the way. For these individuals, working out first thing in the morning and getting it out of the way may be the best option. Actually, some authorities believe that training first thing in the morning on an empty stomach will facilitate weight loss. Greg Landry is an exercise physiologist who highly recommends exercise in the morning for the following reasons:

90% of people exercise consistently in the morning
elevates metabolism and makes you feel energized all day long
helps to regulate appetite
makes it easier to wake up - hormones and metabolism elevate while you sleep to prepare your body for exercise
mental acuity is increased for 4-10 hours after exercise

Ride the Cortisol Tide

Holistic health practitioner and neuromuscular therapist, Paul Chek, believes that people should ride their natural cortisol tides and train in the morning when possible.

"My experience with training athletes, as well as with my own training, has been that people naturally train better when their cortisol levels are high. Since cortisol levels rise with the sun, reaching peak blood levels around 9-11 a.m. and then progressively set with the sun, most of you will find that you get your best performances in this timeframe.

If your schedule doesn't permit you to train at this time, at least you can set your schedule so that your hardest workouts are on weekends or your days off from work, allowing you to train with your natural cortisol tides.

For those of you who currently wake up in the morning feeling tired - even after sleeping eight hours - training in the evening after work may well be disrupting your sleep and recovery cycles.

This is because performing any exercise that is more intense than you could perform on a full stomach triggers the release of cortisol, telling your body that it is some time between sunrise and about noon.

There's a good reason why we're built this way. For thousands of years, if not millions, we did our hunting and gathering from sunrise until just before noon. When you elevate your cortisol levels at night by hitting the gym after work, you literally wind yourself up! Since cortisol lasts for hours in the body before it is used up or neutralized by the liver, it will stop you from getting a deep, restorative sleep." -Paul Chek

Morning or Night Person

According to the opinion of Dr. Ann de Wees Allen, a Board Certified Doctor of Naturopathy, the best time to train depends on whether you are a morning or night person. It's really that simple. She believes that we respond better during certain periods of the day and those are the times that we should train. This reflects our circadian rhythm - something that we are born with and cannot change.

Subsequently, there will be times during the day that we are the strongest. This does not happen by chance. You must recognize those times and use them to your advantage - it will have a big impact on your performance. Does it mean that you can't workout at other times? No! But, it is a good idea to train at the same time each workout if possible - your body will naturally adjust to that time and prepare itself for activity. If you are forced to change your workout time, though, to accommodate your schedule, then allow 3 weeks for your body to get used to the new time (especially if you are unaccustomed to training first thing in the morning). It usually takes about 3 weeks to form a habit.

Never First Hour

Dr. Stuart McGill, a spinal biomechanist and professor at the University of Waterloo, warns people not to perform demanding exercises first thing in the morning. Since discs are hydrophilic, they tend to soak up water and swell overnight, and it's much easier to herniate a swollen, water-filled spine! Therefore, McGill recommends to wait at least one hour after awakening to exercise. That is the critical period since your tissue is superhydrated at that point resulting in an 18% loss of strength in the spine and risk of injury is heightened!

Not After Sex

Here is something you may not want to hear. I'll let the following abstract break the news. You ready? Sit tight; this may be painful.

Alterations in grip strength during male sexual arousal.

Jiao C, Turman B, Weerakoon P, Knight P.

Int J Impot Res. 2005 Oct 27

School of Biomedical Sciences, University of Sydney, Sydney, NSW, Australia.

Although it is known that alterations in grip strength occur under a number of conditions, little is known about relationships between grip strength and sexual arousal. This relationship was investigated in 30 healthy heterosexual males, who viewed both erotic and nonerotic videos. A questionnaire was used to assess the extent of sexual arousal. The grip strengths of both hands were measured with a five-position (P1-P5) dynamometer, before and after watching the videos. After watching the erotic video, there was a statistically significant reduction in grip strength for the P2 position, with nonsignificant overall reductions in grip strength for all other positions tested. No such effect was observed in control tests. The results indicate that during sexual arousal, the neural system is likely to reduce the output to muscles not directly related to sexual function, presumably to enhance the physiological responses of sexual arousal.

Take-Home Message: Sexual arousal is great anytime of the day EXCEPT right before training!

Ultimate Workout Tip #1

Most of the evidence seems to point toward training in the morning ideally three hours after awakening. This will allow you to consume a meal to help "break" the catabolic "fast" and provide energy. Three hours should be plenty of time to digest your meal and lubricate the joints while saving your spine from potential injury.

High Protein and Fat Breakfast

I'm about to hit you with a bold statement: carbohydrates induce sleep ... and what do most people start their day with? You guessed it, a high carb breakfast (and diet for that matter!) If you want to crash mid-morning - or half way through your workout - then go ahead and consume the typical North American breakfast. If, on the other hand, you plan to experience the ultimate workout, then do the exact opposite!

A high protein and fat meal will help stabilize blood sugar levels and keep you awake, alert and coherent throughout the morning. The best way to accomplish this according to Poliquin is to follow a meat and nuts breakfast.

"When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL and NFL stars to corporate executives, rave about the increased mental acuity and focused energy they derive from this food combination. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allow the blood sugar to remain stable for an extended period of time. ((Multiple studies on employee productivity or on children's attention patterns have demonstrated that a high protein breakfast does not only impact energy and productivity levels of morning till noon, but extends into the late afternoon." -Charles Poliquin

Ultimate Workout Tip #2

Start the day with a meat and nuts breakfast and avoid all those high-glycemic, processed, refined, and packaged foods that will cause your energy levels to crash during your workout.

Pre-Workout Supplements

Want a great workout? Consider some assistance. Here are my top ten pre-workout supplement recommendations. They are in no particular order.

Ephedrine (20 mgs) + Caffeine (200 mgs)
Biotest Power Drive (1.25 scoops)
MD+ Resolve (2-4 tabs)
Designs For Health Brain Vitale (1 tsp)
Garden of Life Clear Energy (3 tabs)
Wellwisdom GlutImmune (20 g)
MRM BCAA+G (5+ g)
MD+ Amino or Beverly Mass (10 tabs)
M2C Advanced Cell Therapy (1 pouch)
Herbal Powers Enerdisia (4 tsp)

Many of these supplements may be combined for a potent ergogenic effect; for instance, you can mix GlutImmune with Advanced Cell Therapy, or take ephedrine and caffeine with Power Drive, etc. However, I recommend that you rotate the above products regularly, and most important, only use a pre-workout supplement when you need to. If energy is low one day and/or you are in a high-intensity phase and require some assistance then by all means, but do not get into the habit of relying on these before each and every workout. That would be a big mistake and will lead to dependence and addiction. This will eventually wreak havoc on your adrenals and cause hormonal disruption, and worse, you will tend to associate a good workout with supplements. Without the supplements, you are useless! I've seen this happen and it can take awhile to rehabilitate so use them wisely. A good warm-up will do wonders to wake you up when you're feeling tired; even a teaspoon of Celtic Sea Salt in water can help perk you up

The last two products are quite interesting.

I must say, I am quite impressed with the effects from Advanced Cell Therapy (A.C.T.). I received samples of A.C.T. in the fall of 2005. Naturally, I tried it on myself first as I do with any novel product, whether it's a supplement, fitness equipment, or program for that matter. You know what? It worked! Then, I tried it on some of my athletes and guess what? It worked with them too! And if it works for these guys, believe me, IT WORKS! So, then everyone else got to try, and to date, all of them have given it a thumbs up.

I receive nothing but positive feedback for this stuff. Many people claim that they have loads of energy for at least a couple of hours. The reason why the energy from A.C.T. is sustained and lasts a long time is because they add fiber to the formula to prolong the effect. Use one A.C.T. packet with an additional 20 grams of glutamine peptides (Wellwisdom GlutImmune is an excellent brand) right before your workout for maximum effect.

Enerdisia is an herbal coffee that follows a very simple mathematical equation: Energy + Aphrodisiac = Enerdisia. It is purported to "naturally revitalize energy levels while improving the hormonal balance and sexual wellness." The retailer, Herbal Powers, is also the premier raw ingredient supplier of Tongkat Ali (aka Longjack), an herb that will jack up your testosterone levels. Enerdisia contains a number of herbs including Tongkat Ali (Eurycoma Longifolia), American Ginseng, Ginkgo Biloba, Maca, Avena Sativa, Nettle Root, and Seabuckthorn. Granted, you'll notice a bunch of processed crap in the ingredient list; however, unlike most energy beverages, Enerdisia actually has less caffeine than decaf yet this stuff will give you a jolt like you won't believe similar to an ephedrine-caffeine stack. It tastes pretty good, too! Try it.

Ultimate Workout Tip #3

Pre-workout supplements such as the popular ephedrine and caffeine stack can have a potent ergogenic (i.e. work-enhancing) effect, but make sure to rotate these products regularly, and only use a pre-workout supplement when necessary to avoid dependence and addiction.

Soft Tissue Work

Muscle density can be a limiting factor in both the flexibility and strength of a muscle. A buildup of scar tissue and adhesions can reduce the range of motion of a joint and cause rigid muscles. Many strength coaches today recognize the need for soft tissue work pre-exercise to improve performance. You don't need a licensed practitioner to perform such work - rolling on a ball, wheel, or foam roller will do the trick.

Foam roll for 5 minutes to decrease the density of the muscle. Muscles respond to injury and overuse by increasing in density. This increased density is often referred to as a knot or a trigger point. The techniques used to relieve knots are referred by many names. Massage, Active Release Technique (ART), Muscle Activation Technique (MAT), or soft tissue mobilization are all terms used to apply to techniques used to change the density of a muscle. The foam roll is "the poor man's massage." Foam rolling is a great way to get changes in the density of the muscle prior to stretching. I like to think of foam rolling as ironing for the muscles, a necessary precursor to stretching. - Mike Boyle

Foam Roller

A foam roller can help to improve soft tissue quality, range of motion and overall performance. It's an inexpensive and convenient method to break down knots, adhesions, and scar tissue that accumulate over time. Does it hurt? Yes, it does, at least initially, but over time the pain tends to subside and that's an indication that you made some progress with the tissue. At that point less rolling is needed - only when necessary.

When using a foam roller, always stay on the muscle tissue and do not roll on tendons, joints, bony structures, or over areas that are too painful and don't roll smoothly. Start by placing the roller on a sensitive or knotted spot and gradually increase the amount of pressure until the muscle finally releases. This process should not take longer than a minute, and always roll before stretching. Adjust the tone of the muscle first with the roller, and then work on length with stretching.

These techniques are actually very simple to learn. Basically, you just use your body weight to sandwich the roller between the soft tissue to be released and the floor. Roll at a slow pace and actually stop and bear down on the most tender spots ("hot spots"). Once the pain in these spots diminishes, roll the other areas.

In order to increase the pressure on the soft tissue, simply apply more of your body weight to the roller. The simplest way to do this is by either moving from working both legs at once to one leg, or by "stacking" one of your legs on top of the other to increase the tension.

As you get more comfortable with self-myofascial release, you'll really want to be bearing down on the roller with most (if not all) of your body weight. As with almost anything in the training world, there's considerable room for experimentation, so you'll definitely want to play around with the roller to see what works best for you. Be careful to avoid bony prominences, though...

Note: Those with circulatory problems and chronic pain diseases (e.g. fibromyalgia) should NOT use foam rollers. - Robertson and Cressey

Foam rollers are available in a number of densities from relatively soft foam, slightly harder than a pool noodle, to newer high-density rollers with a much more solid feel. They are 6 inches in diameter and either 1 foot or 3 feet long.

I know there are several coaches who recommend rolling the entire body prior to a workout. That is unnecessary. Remember, you just want to adjust the tone accordingly - find the tight tissue and release it. Generally, rolling two areas for most people will suffice - the upper back and the outer (i.e. lateral) leg.

For the upper back, first roll the tissue then perform thoracic extensions over the roller. This simple method will help to normalize an excessive kyphotic curve (i.e. help to reverse that hunchback syndrome) and improve mobility. Trust me, your shoulder joints will appreciate this over time - improving your posture will improve mechanics and thus decrease unnecessary wear-and-tear on the joints.

To start, lie supine with the roller positioned in the middle of your back and roll upward, reversing direction when you reach armpit level. To improve the effectiveness of rolling the thoracic spine, you want to get the scapula out of the way by hugging yourself. After about 10 passes or so, return to the initial position and drop your butt to the ground. This time, interlock your fingers behind your head and pull the elbows together. Now perform thoracic extensions by pushing your head back toward the floor and sticking your chest out in the process. Pause at the bottom. Do 2 or 3 repetitions then slide the roller up one vertebrae and repeat.

The roller is also an effective way to loosen up tissue on the outside of the leg, such as the Iliotibial Band (IT Band) and the peroneals, that may be difficult to access with conventional stretches, as well as focusing on tight knots or bands within a muscle.

Rolling the IT Band will be quite painful initially, but as I mentioned earlier, the pain should subside over time if you are diligent with this technique. Start by lying on your side with the roller positioned just below your pelvis. Roll down the lateral aspect of your thigh until you reach the knee and then reverse. If you come across a tender spot or knot, concentrate on that area until it releases and then continue with longer strokes. Remember, you can stack the opposite leg on top to increase loading, and by altering your body position, you can address different tissue. For instance, by leaning back slightly you hit the outer hamstring (i.e. biceps femoris), and by leaning forward you target the outer quadriceps (known as the vastus lateralis).

Repeat this process for the peroneals by rolling along the outer part of the lower leg from the knee to the ankle.

The FootWheel

Believe it or not, the plantar fascia located at the bottom of the foot can impede flexibility throughout the entire body. Limitations in this area can cause restrictions in the hamstrings, low back and neck. A simple test I discovered from the book Anatomy Trains by Thomas Myers led to a warm-up technique I use often prior to training legs.

For a sometimes dramatic and easily administered test of the entire superficial back line, have your client do a forward bend (as if to touch the toes with the knees straight.) Note the bilateral contour of the back and the resting position of the hands. Draw your client's attention to how it feels along the back of the body on each side.

Have your client roll a golf ball or tennis ball deeply into the plantar fascia on one foot only, being slow and thorough rather than fast and vigorous. Keep it up for at least a couple of minutes, making sure the whole territory is covered from the ball of all five toes back to the front edge of the heel.

Now have the client do the forward bend again and note the bilateral differences in back contour and hand position (and draw the client's attention to the difference in feeling). In most people this will produce a dramatic demonstration of how working in one small part can affect the functioning of the whole. This will work for many people, but not all: for the most easily assessable results, avoid starting on someone with a strong scoliosis or other bilateral asymmetries.

Since this also functions as a treatment, do not forget to carry out the same procedure on the other side after you assess the difference. (Myers, 2002, pg. 65)

You can use a golf ball or tennis ball as Myers suggested, or a neat little instrument known as the FootWheel to stretch and relax the plantar fascia and extinguish myofascial trigger points. Basically, it was designed to make your feet happy as many report that the FootWheel will soothe tired, achy feet in mere seconds!

While standing, place the wheel on the ground with your weight on the opposite foot. Then roll on the wheel (you determine the amount of pressure) to search and find these myofascial trigger points (i.e. areas that are tight, knotty, ropy or tender.) Make sure to move slow and gentle with specific strokes for about 30 seconds. The goal is healthy muscle free of pain, tightness or tenderness.

Ultimate Workout Tip #4

Soft tissue work before exercise can improve performance. Prior to lower body training, roll the bottom of the foot with a tennis ball or a FootWheel and the outside part of the leg with a foam roller. Before upper body training, roll the upper back and perform thoracic extensions using a foam roller.

John Paul Catanzaro, B.Sc., C.K., C.E.P., is a Certified Kinesiologist and Certified Exercise Physiologist with a Specialized Honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Richmond Hill, Ontario providing training and nutritional consulting services. For additional information, visit his website at or call 905-780-9908.

Check out John Paul's DVD, Warm-Up to Strength Training, for some powerful techniques to increase strength and improve performance. It has received a thumbs-up from many experts including Drs. Eric Serrano, Mark Lindsay, and Ken Kinakin as well as Olympic strength coach, Charles Poliquin. Visit for more information.

Sunday, April 3, 2011

Guide to a Great Weight Workout

There is always a lot of confusion over how to do a proper weight workout so I will try to explain what I think is important. There are five parts to your workout; the warm-up, stretching, weight workout, cool down, and post workout meal.

First when you walk into the gym or basement it is always important to warm up and then stretch. If you think about how you are doing a workout and what kind of stress you are putting on your muscles then you have to be aware of how if they are not warm they can stretch or rip...this is not a good thing.

To do a proper warm up you should probably use all of your muscle groups. Do not warm-up by doing hard cardio for a half hour as this will tire you out for your weight workout. For a warm-up the best machine I have found is an elliptical trainer. An elliptical trainer will allow you to use all of your muscles, is low impact and forces you to focus a little on your balance so you can get focused on what the workout will bring. Only do your muscle warm-up for about 5 to 10 minutes and not at a high intensity but rather medium intensity so you only break a little sweat and get your muscles warm.

Next get water and do some stretching. I am in favor of stretching all of my muscles before a workout not just the muscles that I will be training that day. Find some good stretches and spend another 5 to 10 minutes stretching and focusing on your breathing, you want to be sure to have good oxygen in your system during your weight workout so that you always feel that you energy is up.

Next get a drink again and the start your weight workout. I will not delve into the sets and reps as that can be covered better by itself. During your workout though make sure that you are waiting one to two minutes between sets and taking in water whenever necessary. Your weight lifting portion of your workout should take about 40-60 minutes. To short a workout and you will not have time to really hit your muscles hard enough but at the other extreme if you workout too long you will have to little energy at the end of your workout and you also risk not being able to recover between workouts.

After you finish your weight workout it is a good idea to stretch again as stretching will allow the muscles to stop cramping, increase blood flow throughout the muscle and relax you before you get back into the car. In the past I found that if I did not stretch after my workout then my arms would be shaking when I got behind the wheel of the car to go home (not much better when I got on a bike instead).

It is important to remember that you do not make your gains in the gym; you make strength and mass gains while your body recovers with proper rest and exercise. One of the critical things that you can do diet wise after your workout is to take in lots of carbohydrates to replenish the energy lost during the workout. Some people take Creatine or a Gatorade/sugar drink which can be expensive but if you are trying to replenish your carbs the best thing to take is some sugar in water. Kool aid would be good if you could drink enough but a potato or rice are not good as they will take to long for your body to be able to use the sugar.

About an hour after your workout you can take in some protein, some people try to get in the protein even earlier with some people trying to get in a double sized meal within an hour of the end of the workout. I on the other hand usually can not stomach a large heavy meal that quickly after a workout and am not rich enough to take in a $5 energy drink after every workout.

Follow these simple workouts and you will get better results, have better workouts, recover better, and have a better, healthier time in the gym.

Bill Nadraszky is a lifelong fitness nut. His fitness ramblings can be found at his fitness tips weblog and more at fitness articles

Heavy Duty Source Easy Gym Doorway Chin-up Pull-Up Bar

Heavy Duty Source Easy Gym Doorway Chin-up Pull-Up BarThis portable, multi-function chin up bar is an inexpensive and easy way to tone up your muscles and get that beachbody you always wanted.

Home Pull up bars are great for developing back and arm muscles, particularly biceps and forearms. You can also do a variety of abdominal exercises including leg raises and oblique curls. Use the bars the pros use, only from Source.

We are not affiliated with Product Partners LLC and make no claims that these are p90x brand products.

Price: $59.99

Click here to buy from Amazon

Free Host | lasik surgery new york