tag:blogger.com,1999:blog-49308448254915906482024-02-19T08:37:17.509-08:00Graham Fitness BlogChauncey Graham is a Certified Strength and Conditioning Specialist, a Performance Enhancement Specialist and a Corrective Exercise Specialist. As a Gold's Gym Fitness Expert he delivers fitness and nutritional advice and services to better help you achieve your best look ever. This blog is dedicated to sharing health and fitness tips with men and women to achieve their many different fitness goals.Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.comBlogger64125tag:blogger.com,1999:blog-4930844825491590648.post-53525031427780888812015-07-29T08:35:00.002-07:002015-07-29T08:35:50.919-07:006 Lean and Fit Summer Vacation Tips<div style="font-family: Helvetica; font-size: 12px;">
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<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; font-size: 13px;"><span style="font-size: medium;">Summer</span> i</span><span style="color: #222222; font-size: 13px;">s here and the big question is </span><b style="color: #222222; font-size: 13px;">"what can I do while I am on vacation to stay lean and in shape?</b><span style="color: #222222; font-size: 13px;"> Here are some tips that will guarantee that all that hard work in the gym will not go to waste when you go away on vacation and have no exercise equipment.</span></span><br />
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<span style="font-family: Verdana, sans-serif;"><span style="font-size: medium;">1.</span> <b>No equipment needed! </b>You do not need a gym travel pass and there is no need to overload yourself with heavy equipment to carry around at your vacation destination. Keep it light and simple. I few therapy bands and a yoga mat are all you need.</span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="font-size: medium;">2.</span> <b>Do strength and stability training for your smaller muscle groups.</b> This is good enough during your one week stay away. This is beneficial because usually people focus less on the stabilizer muscles. The muscles that attach to your spine and pelvis, core muscles, are actually more important for longevity in training than your larger muscles groups. </span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="font-size: medium;">3. </span><b>Revisit the fundamentals of exercise with body weight calisthenic training.</b> These type of exercises promote strength, muscle maintenance and overall mobility. This program will make you realize that you can benefit exponentially from exercising without weights. </span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="font-size: medium;">4. </span> <b>Do not change your diet plan while you are on vacation. </b> Usually people tend to increase there calorie intake while away while reducing the physical activity they do. Remember you must eat based on the amount of activity you do in a day. Portion control should be your main objective on vacation, especially if you plan to relax the whole time.</span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="font-size: medium;">5. </span> <b>Protein before carbohydrates keeps your muscles in check! </b>You must consume the your daily recommended amount of protein each day no matter what. Your muscles need the energy to maintain themselves even when you are resting and relaxing. If anything, while you are away and less active, reduce the amount of carbohydrates you eat. Limit your carbohydrate intake to strictly salads and whole grains.</span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="font-size: medium;">6.<b> </b></span><b> Do cardio everyday. </b> This is important. If you plan on not gaining a pound of fat while you are on your retreat, it is important to boost your metabolism daily with some cardio. Let's face it, a vacation includes a lot of unhealthy food and booze for the most part. Keeping your metabolism in check and not letting everything go south can easily be maintained with high or moderate intensity endurance training in the morning. </span></div>
Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com1tag:blogger.com,1999:blog-4930844825491590648.post-90918084009557860312015-07-29T08:23:00.001-07:002015-07-29T08:23:09.448-07:00Got Water?<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
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<span style="font-family: verdana, sans-serif;"><b>Have you been feeling faint, dizzy, nauseous, thirsty, or constipated?</b> If so, you may want to consider drinking more water regularly throughout the day. This is important whether you workout or not or if you live in warmer than normal or cooler than normal climate areas. </span></div>
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<span style="font-family: verdana, sans-serif;"><b>A good way to determine how much water you need each day</b> is to divide your body weight in pounds by 2.2 to find your body weight in Kilograms. Multiply this new number (your body weight in kgs) by 40 and you will get the amount of milliliters of water you need throughout a day. Divide this number by 1000 and you will get an accurate amount of liters of water you need to drink a day to minimize the symptoms of dehydration, based on your body weight. If you have a balance diet, you can factor in a liter of water from the food that you eat throughout the day. Most people require anywhere from 2-4 liters of water a day but, this is highly dependent on how active or inactive you are. The more activity you do the more water you must drink.</span></div>
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<span style="font-family: verdana, sans-serif;"><b>On days that you perform moderate to vigorous exercise</b> you need almost 2 extra liters of water on top of your daily recommendation. Before your workout it is good to drink 500ml of water or a 16oz bottle of water to help with joint fluidity and to maintain high blood volume. Yes, you will prevent injury and your muscles and joints will feel and move better when you are hydrated. Dehydration can also reduce blood volume because blood is approximately 85-90% water. Your heart moves water packed bloods cells throughout your body at a high rate while you are active. During your workout it is good to take a drink every 15 mins to maintain hydration. Your lack of energy later in your workout could be because your body has to work extra hard to turnover oxygen and water. After your workout, especially if you sweat a lot, it is good to drink a 1.5 liters of water within an hour. This will guarantee that you restore all water lost and kick start the nutrient transfer of a proper post workout meal. </span><div>
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<span style="font-family: verdana, sans-serif;">Regular water intake is more important than you think. The effects of dehydration may be the reason why you cannot improve your performance or body composition. When your body does not have enough water it cannot function well. This can decrease your metabolism and performance, mentally and physically. The next time you feel thirsty it is important to know that your body has already started the unhealthy adaptation to the lack of water well before this feeling. <b>So drink water regularly and do not rely on thirst!</b></span></div>
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Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com1tag:blogger.com,1999:blog-4930844825491590648.post-16159119730801633042015-06-11T10:02:00.001-07:002015-06-11T19:23:06.574-07:00The Exception to the Effects of Aging on Metabolism<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">It is true that your metabolism decreases gradually the older you get. Factors that affect your metabolism as you get older are the type of lifestyle you live, how well you maintain your muscle mass, and your diet. Aging alone decreases your metabolism gradually every ten years after you turn 25 years old. You lose about 5-10 pounds of muscles every ten years as you age. The affect of aging on your dwindling metabolism is dependent on how well you maintain your muscles. </span></div>
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<span style="font-family: Verdana, sans-serif;">The best way to decrease the effects of aging on your metabolism is to build and maintain muscle with high intensity exercise and a balanced nutritional diet to compliment. The types of exercise that can be categorized as high intensity are slow and fast speed tempo resistance training, sprinting, climbing, jumping, medicine and kettle bell training. The type of exercise that will raise your heart rate to the same level as if you were being chased by a lion is great for muscular development. The key to keeping a fast metabolism as you age is to work out at your maximum intensity on a regular basis. Your body will adapt to the work that you are doing with your muscles by making them stronger and higher calorie burners. High intensity exercise always defeats low intensity exercise because of it's contribution to muscle gains and also the metabolism boost you get hours after a workout. High intensity exercise builds muscle and that muscle keeps your body composition normal as you age. </span></div>
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<span style="font-family: Verdana, sans-serif;">Results are gained in the gym and during meal time. If you are working out consistently you have to eat the right amount of macro and micro nutrients based on the goals you want to achieve. Diet and exercise are equally important. To increase or maintain your muscle as you age there has to be the right amount of nutrients fueling your body to support activity. With the right exercise program and nutritional plan you will see that your age is just a number and your body composition is the true indicator of your metabolism.</span></div>
Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com1tag:blogger.com,1999:blog-4930844825491590648.post-18242030708352573152015-02-22T18:40:00.000-08:002015-02-22T18:42:12.672-08:00Eat for Energy in the Morning!<div style="text-align: center;">
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<span style="font-family: Verdana, sans-serif;">Whether or not you should eat before your morning workout is an easy question to answer. Yes you should! What you eat before your workout will contribute towards the amount of energy you have to execute the workout at the right intensity to trigger the desired response. You may get away with doing a shorter duration activity without compromising muscle maintenance or gains. In most cases we all need energy to move after a 6-10 hour overnight fast, depending on how long you sleep. What you eat before you workout does not necessarily have to be breakfast but it should compliment the level of activity you plan to do. If your stomach does not agree with this advice, go light and simple no matter what. Something is better than nothing so go bananas, a slice of bread with spread, or even an energy drink if you are not used to a morning meal. Eat a light carbohydrate rich snack before morning workouts and your meal afterwards can be a wholesome protein packed breakfast. In the morning you are more likely to burn off what you eat easier than in the evening because, workout or not, your body needs fuel to do any activity. Calorie consumption is always better for fat loss in the morning than at night. Food is your body's fuel for the mind and body. In the morning you will be more focused and have more energy if you eat before you train.</span>Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-52786153953469535682015-01-06T19:42:00.000-08:002015-01-06T19:42:38.138-08:00The Age of Fitness Trackers<div dir="ltr" style="text-align: center;">
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<span style="font-family: verdana,sans-serif;">Start off the year solid and set your fitness goal to be in top shape. Let us forget about scales and the way you fit in your year old jeans. Let us be motivated by monitored performance and reaching higher levels of intensity. Tracking your heart rate during a workout is a great way to gauge whether you are working hard enough to build muscle, burn fat or to do both at the same time. We cannot make any progress focusing only on day to day body weight and tape measurement readings. These devices as well as your perceived level of intensity are misleading Confirmation should come from the fact that you have completed a greater amount of work in the same amount of time you take to workout. Your goal should be to work harder, lift heavier, run farther, or faster than you ever did before. You cannot do this unless you consistently track your progress and exceed your recorded limitations every workout. To be better you must do better. The future of heart rate monitors, fitness bands, and activity trackers are on the rise. If you have not invested in one yet, you should. Using these devices will make your workouts more challenging and meaningful. You will be sure to force yourself out of your comfort zone knowing that your fitness tracking device has record that you have reached a certain intensity before. The added benefits to your workout that a fitness tracking device can bring are exponential. Seeing is believing! Once you invest in a fitness tracking device and see how it works you will believe that you can do what it takes to be in top shape.</span></div>
Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-30777981703407501892014-10-05T19:24:00.003-07:002014-10-05T19:27:05.956-07:00The Ultimate Fitness Goal<br />
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The Ultimate fitness goal is to live a long healthy life of fitness with minimal injuries and maximum abilities. To reach this goal you have to live a lifestyle of fitness with deliberate practice while taking little breaks. Easier said than done! The necessary steps to succeed and conquer the ultimate goal can seem boring and monotonous. To be consistent with practice you must enjoy it. There are benefits in not only the exercises we do but also the interdependent components of each exercise. In order to do what is needed to reach the ultimate goal, respect and recognition must be given to the simplest parts of practice. Having a fundamental focus is the key to staying consistent in practice and steady progression for a lifetime.<br />
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Improving movement patterns while also building integrity in the platform that supports all body movements will enhance the efficiency and coordination of any movement. A stronger frame and core around it will last longer and will allow you to sustain less injuries in a lifetime. Once you balance and stabilize your core you can progress to body movements that involve integration and coordination. This focus will make the smaller steps that you must accomplish to reach the ultimate goal more meaningful and challenging. <br />
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Your focus should not always be the end reward. This can seem unattainable. Building a passion for improving the interdependent segments will simplify your path to success and pose as a bigger reward. More can be accomplished in your life through fitness if you break everything you do down in it's simplest form and strengthen each component individually inside out. You will realize that the true value in practicing fitness comes from the effort that you put into fundamentals. Your motivation to stay consistent on a path that leads to the ultimate fitness goal will come from the passion built from focusing on each interdependent segment of the whole. It will come from within you. Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-72212389828978697492014-08-07T10:21:00.000-07:002014-10-05T18:31:52.031-07:00The Many Benefits of Bilateral Training<div>
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If it is hard for you to get that sore feeling, you used to get, a day after your workout and you rarely ever increase the weight you lift, it is definitely time for change. Variation is the best way to continue your progression no matter what your fitness goals may be. A great way to add variety to your fitness regimen is to do all your exercises bilaterally or using one arm or leg at a time.</div>
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<div class="irc_mutc" sb_id="ms__id17668">
<strong><u>H</u></strong><strong><u>ere are 9 benefits of bilaterally training:</u></strong></div>
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<ol>
<li>Improves neural drive to the muscles</li>
<li> Activates internal and external oblique</li>
<li> Training one limb will enhance neural drive to the opposite limb</li>
<li> Promotes intramuscular coordination or neuromuscular efficiency throughout the entire body</li>
<li> Training in all 3 planes of motion at one time. (Front to back, side to side, rotating side to side or diagonally)</li>
<li> Increased stability, strength, and power when performing the same exercises unilaterally(two limbs at a time)</li>
<li> Improved movement efficiency and exercise economy </li>
<li>Creates balanced strength on both sides</li>
<li>Adds more variety to your fitness routine that will minimize the risk of a plateau. <strong>You Keep Getting Muscle Soreness!</strong></li>
</ol>
<div class="irc_mutc" sb_id="ms__id17668">
<div class="irc_mutc" sb_id="ms__id17668">
Surprisingly these are just a few of the many benefits that you get from training with one limb at a time. Just working out consistently with variation in general will lead to even more of the many benefits. Sometimes all you need is a tip like this to accelerate progression, prevent injury, and stay motivated.</div>
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Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-81796398929146058352014-07-07T19:41:00.002-07:002014-07-07T19:41:49.226-07:00Getting Out of Your Comfort Zone!<div>
If you have been doing the same exercises over and over to the point where you can do them with your eyes closed without breaking a sweat, it is time for you to change it up. Your comfort zone is not where you want to be when you are working out. You get the least amount of results in this zone because your body expends the least amount of energy and it takes less effort for you to perform an exercise. The only people who should be exercising in their comfort zone, periodically, are aerobic endurance athletes. They need to improve the economy or efficiency of the movements used in competition as well as their endurance level. If your goals is to get stronger, lose weight, or build endurance you have to change it up often. Your body needs to be challenged by a different level of intensity or a new movement to trigger an adaptive response and to allow change to occur. A little bit of change in your program can make a big difference in your results and keep you motivated. </div>
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<strong>Here is a great way to get out of your comfort zone!</strong> </div>
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<br clear="all" />More Videos at:</div>
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Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-77251358557098316242014-06-05T18:59:00.001-07:002014-06-06T09:17:50.333-07:00Your Weekend Gains Not Losses<div class="separator" style="clear: both; text-align: center;">
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The last couple of weekends you have let yourself go and had to regain the level of fitness you lost at the beginning of the week afterwards. If this is you, you are wasting your time and going in circles. Weekends can make you or break you. Working out and eating healthy is easy from Monday through Thursday. A challenge, amongst all the challenges you deal with to get and stay fit, is to extend your fitness regimen over the weekend. If from Friday to Monday you take a break from either cardio, a balanced diet, or weightlifting you could lose hard earned progress and the motivation to continue working out. Why put so much time and energy towards fitness and get nothing in return. <br />
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To get what you want out of your hard work and time spent in the gym you have to keep it up over the weekends. You must sacrifice everything that you do that minimizes your gains over the weekends. Your body will only adapt to what you do consistently. If your goal is to build muscle and you are lifting weights three times a week but also drinking alcohol and eating unhealthy three times a week, it will be hard for your body respond and adapt to your weightlifting. Take control of your gains. To be more fit you have to dedicate all of your time to fitness. Do what it takes Monday through Sunday to reach your goals. You know what it takes and if you do not, find out. To much energy is put towards fitness not to be getting results. <br />
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If you want to grow strong and lean with a low percentage of body fat then you are going to have to sacrifice all the things you do, usually on the weekends, that take away from all that you gained. This sacrifice will lead to you getting faster results. The results you get from your hard work will keep you motivated and energized to stay consistent.Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-42252841599884634702014-04-10T10:11:00.001-07:002014-04-10T10:11:13.746-07:00Seven Days of Cardio Training!<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.bronzemagonline.com/wp-content/uploads/2013/05/HIIT-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" class="irc_mut" height="429" id="irc_mi" src="http://www.bronzemagonline.com/wp-content/uploads/2013/05/HIIT-2.jpg" style="margin-top: 0px;" width="291" /></a></div>
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I hope you are not surprised by the heading. If you want to start getting more results from your fitness regimen, you cannot exclude cardio! Cardiovascular endurance training is an integral part of your daily fitness routine that increases your daily calorie expenditure while also enhancing your weight lifting routine. If you do cardio consistently your muscles will recover faster between sets which allows you to do more work during the time you have to workout. Doing consistent cardio is the number one way to burn fat, if done correctly. For however long you spend doing cardio, you must have your heart rate at 65-85% of your maximum heart rate for the duration. It is good to be at your target heart rate zone at 5 minutes into your cardio training. Being in this heart rate zone will allow your body to sustain force by using mostly stored body fat as energy. Doing cardio on a consistent basis also allows you to sweat regularly. Sweating is good for your skin and also a good way to release toxins, excess sodium and free radicals from your body. Cardio is also the best exercise for maintaining a healthy heart and lungs. There are many more benefits from cardio, but to get the most out of cardio training you must do it everyday. A good tip to keep you entertained week by week is variation. Switching your cardio routine up daily will motivate you to challenge yourself. Consistent cardio training may be what you need to get the results you are looking for. Guaranteed results come from doing everything the right way and cardio training is equally important as resistance training and your diet.<br />
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<strong>WANT MORE RESULTS?!</strong> Below is a sample cardio training routine that you can follow for the next 7 days or 7 weeks to get faster results:<br />
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<strong><u>MODE (select 1 mode per day or the same mode every other day)</u></strong><br />
Stationary bike <br />
Treadmill<br />
Stairmaster<br />
Track running<br />
Elliptical<br />
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<strong><u>Day 1</u></strong><br />
Pace/Temp <br />
30-45 minutes <br />
Target HR = 70% of Max HR<br />
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<strong><u>Day2</u></strong><br />
Interval Training <br />
warm up 5 minutes<br />
2mins 85% of Max HR (high Intensity)<br />
2mins 65% of Max HR (low intensity)<br />
repeat 5 times<br />
cool down 5 minutes<br />
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<strong><u>Day3 </u></strong>(choose different MODE than Day 2)<br />
Pace/Temp <br />
30-45 minutes <br />
Target HR = 70% of Max HR<br />
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<strong><u>Day 4</u></strong><br />
Interval Training<br />
warm up on MODE 5 minutes<br />
2mins Jump Rope <br />
2mins Burpees<br />
Rest 1 min<br />
(Repeat 5 times)<br />
cool down on MODE 5 minutes<br />
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<strong><u>Day 5 </u></strong>(choose different MODE than Day 3)<br />
Pace/Temp <br />
30-45 minutes <br />
Target HR = 70% of Max HR<br />
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<strong><u>Day 6</u></strong><br />
Interval Training <br />
warm up 5 minutes<br />
2mins 85% of Max HR (high Intensity)<br />
2mins 65% of Max HR (low intensity)<br />
repeat 5 times<br />
cool down 5 minutes<br />
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<strong><u>Day 7</u></strong>(choose different MODE than Day 6)<br />
Long Pace/Temp <br />
45-60 minutes <br />
Target HR = 70% of Max HR<br />
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Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-54090113508209639102013-10-14T11:10:00.000-07:002013-10-14T11:10:39.522-07:00The Foam Roller's Magic!<div style="text-align: center;">
<img height="266" id="irc_mi" src="http://wheatonchiro.files.wordpress.com/2013/05/foam-roller.jpg" style="margin-top: 0px;" width="400" /></div>
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If you are having problems with your piriformis, IT band, or a tight lower back the foam roller can help you release tension in these muscles and increase range of motion. The foam roller is a great tool for injury prevention and also can help you intensify your strength, power, and agility workouts as well as endure longer bouts of aerobic endurance training. The foam roller's magic comes from the relief of tension or the relaxation of a muscle caused by the application of tension to that muscle. Once the tension is applied by rolling on the roller a relaxation effect takes place within the muscle. The effect from this type of active deep tissue therapy is called autogenic inhibition. Applying tension to a tight muscle can release that tension and also help maintain normal range of motion in muscles that are not tight. It is best to use the foam roller on a daily basis to get the best results. The foam roller can be used before, after or during your workout. To guarantee improved range of motion, a 15 min stretch session using the foam roller twice a week will do the trick. The main benefit of using the foam roller is to improve the economy or quality of your workouts. With better technique and posture you will have more confidence to increase the weight or run at a higher intensity when no tension is keeping you from doing so. More quality workouts will lead to a lower risk of injury, consistency and progressive overload which is the key to your body completely adapting to your fitness regimen.</div>
Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-20837986683769215572013-10-06T16:35:00.000-07:002013-10-06T16:35:00.622-07:00Have a Fat Phobia?<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Are you eating enough fat? This sounds like a trick question but the reason that you could not be performing well in your workouts and progressing towards your fitness goals leads to this question being answered. Fats amount to about 30% of our diet. Both healthy and unhealthy fat sources have a positive impact on our body. The idea that fats have a negative impact on many parts of your body can limit your progress and overall health. It is better to focus on the quality of fat sources rather than quantity. The goal is to maintain a consumption of around 30 percent of total calories of fat with only 10 percent of those calories from saturated fat.</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Unhealthy or saturated fats are usually consumed in meats and dairy products. Meat and dairy products that are rich in calcium, iron and zinc are also necessary in the diet to maintain enough protein based on your body weight and goals. These food groups should be limited due to the amount of cholesterol in which they contain. Cholesterol can be a nemesis in your diet since it is nonessential, meaning that your body produces it on it's own. Enough cholesterol is produced by the liver and intestines of the body, on a daily basis, so you need to eat as little as possible. A new phobia should be geared towards cholesterol rather than fat since the exclusion of this nonessential substance will not matter all. Due to heredity, some people have predisposed elevated cholesterol levels. With or without this predisposition we all should limit the amount of cholesterol we consume.</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">To overcome your phobia, of eating too much fat, it is best to focus on healthy fat sources as well as the benefit you get from eating these fats. Healthy fat sources are more reactive and have multiple physiological benefits. Healthy or unsaturated fats amount to 20% of the 30% of fat calories that are required in your daily calorie intake. Eating the right amount of fats on a daily basis lead to these benefits:</span></div>
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<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Maintain organ insulation and protection </span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Helps you store vitamins that are fat soluble (A,D,E,K)</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Maintain healthy cell membranes</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Helps the brain develop and function properly</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Helps the nervous system develop and function properly</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Maintains normal hormone levels and secretion rates (Estrogen, Testosterone, and Cortisol)</span></li>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Quality is key when we think about eating fat. A diet that lacks the right amount of quality fats(unsaturated) and is loading with unhealthy fats(saturated), high in cholesterol will lead to a high risk of health problems due to obesity. Unless you are an aerobic endurance athlete and perform an hour and a half of cardio a day, obesity is your destiny if unhealthy fat consumption is abused. To help you overcome your phobia you must focus on the facts and the role that healthy fats play in your body. The <strong>"scary fat"</strong> myth is over and has been proven to be less beneficial to living a healthy lifestyle. Fats are necessary in quality sources. Here is list of healthy food choices that are packed full of healthy nutrients that aid in the superior functioning of the human body:</span></div>
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<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Avocados</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Nuts (all, including peanut butter)</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Olive oil</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Canola Oil</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Fish oils (Salmon, Tuna, Sardines, etc.)</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Soy milk</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Sunflowers</span></li>
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Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-55454622554101748972013-09-24T10:08:00.001-07:002013-09-24T10:08:51.285-07:00The 24 Hour Fitness Challenge!<div style="text-align: center;">
<img alt="fitness tips for busy people" class="aligncenter size-full wp-image-97" height="266" src="http://www.premierphysicalmedicine.com/wp-content/uploads/2013/01/fitness-tips-for-busy-people.jpg" width="400" /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The challenge is on for everyone who has fitness goals to stay committed and consistent as long as it takes to reach them. Being fit for 24 hours allows you to focus on short term goals instead of being overwhelmed by the realization that it will take months to get where you want to be. Do not worry about 2 months from now, this will only discourage you. Focus on being fit for today. This is an attainable goal that, once achieved, will minimize fear, doubt, and uncertainty. The more successful you are day after day will boost your confidence and motivate you to be consistent each day. After 24 hours of being fit, the next day will be a lot easier. This successful memory will allow you to follow the same steps it took you to achieve previous success. Day after day goals become easier to reach, especially after previous success. You will have built up memory of success. This type of mindset will keep you from flooding your mind with negative thoughts about the longevity of training and a goal that you never reached. Achieving a goal that you know can be achieved will minimize anxiety and create the arousal that is needed to carry out the tasks for execution. So make it simple by focusing on the next 24 hours. Do not let anything come between you and your fitness goals for today and you will see this mindset will make the future of fitness a whole lot easier.</span> </div>
Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-19977403497902169162013-08-16T08:42:00.001-07:002013-08-16T08:47:55.177-07:00Circuit Training is a Fat Burner!<div style="text-align: center;">
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The best way to reach your fitness goals, especially with weight loss, is to do the right things to get there. Everybody wants to see fast results and results are a catalyst for your motivation to continue. It is hard to commit yourself to day after day of torture in the gym and a diet that lacks substance. When your goal is to burn fat you need to participate in the right training that is goal specific. To burn fat you must get your body to use fat as energy when you are working out. Circuit training allows you to perform 15 to 20 repetitions of 10 to 20 exercises in a sequence, with timed rest intervals (20-30 seconds), to force your body to burn fat for energy. Circuit training is the most effective and efficient way to burn fat. The more work you do in the same amount of time will also increase your aerobic and muscular endurance which is the key to fat burning.<br />
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Adapting to a circuit training program allows your body to respond to you doing a high volume of resistance training in a small amount of time with minimal rest between exercises. To sustain this level of work the weight that is lifted should not be too heavy and the exercises must be arranged to target different muscle groups. A lighter loud can be lifted a greater number of times which is more specific for burning fat. Circuit training is a total body resistance training routine that forces your body to rely on mainly stored fats/ carbohydrates for energy and oxygen diffusion for energy production. When you begin a circuit training routine your body utilizes energy stored within the muscle to do work anaerobically(without oxygen). Once activity is continued for over 1 minute, for most people, your body needs another energy source to sustain activity and relies more on oxygen. A load of resistance that can be lifted 5-12 times does not need to rely on energy sources outside the muscle and requires more rest in between sets. When circuit training, the stored components used in the muscle to create energy for work become exhausted. The body begins to use oxygen to burn body fat and stored carbohydrates to sustain constant force production. This change in energy production can also correlate with your increased heart rate and is called your fat burning zone (aerobic pathway). When in your fat burning zone you are maintaining a sub maximal level of intensity to do work by burning mainly stored body fat for energy. Hence the efficiency of circuit training. Most people begin to burn fat to support an activity when their heart rate is approximately 65-85% of their maximum heart rate.<br />
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Beginning a circuit training program with a gradual increase in intensity, after a few months, will have you burning fat and revealing muscle tone faster than any other program. The key to progression and continual results is to overload your body by striving for greater challenges like adding more weight or increasing exercise complexity. The goal of the program is to be able to do more work in the same amount of time. Volume and intensity can go up but the duration must stay the same to increase your fat burning potential. Amongst all that you do to achieve your fitness goals, circuit training is only an addition to your complete fitness program. For the best results your diet must compliment the voluminous workload you will endeavor with circuit training. It is also still important to do aerobic endurance training, at a Target Heart Rate of 65-85% of your Maximum Heart Rate, to ensure you maintain a high metabolism on your off days. A consistent aerobic endurance program that enhances your cardiorespiratory system can compliment your circuit training program by decreasing your time to exhaustion. You will be able to complete more exercises in your fat burning zone before you are fatigued.<img border="0" height="267" id="irc_mi" src="http://img.grouponcdn.com/deal/28sriWR6YnyxoAfyNttP/ck-440x267/v1/t460x279.jpg" style="margin-top: 63px;" width="440" /></div>
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It is not easy to lose weight. It is important to consider the law of individualization when implementing yourself into a fitness program. You should know whether it is easy for you to lose or gain weight by now. Hard losers are encouraged to be extra strict with their fitness regimen. You will have to work twice as hard if you are not fully committed. Do not get discouraged. Building a passion for fitness should be your goal. When you are more passionate and motivated to workout, results will be the last thing on your mind. Results are a reflection of your dedication and commitment to a cause. The more that fitness benefits you without focusing on results more surprising results you will get. Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-20358209890813091782013-08-06T12:20:00.004-07:002013-08-06T12:21:59.833-07:00Body Shock with Plyometric Training!<div style="text-align: center;">
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The more intense exercise that you do the more valuable the results will be. A new challenge for you is to maximize the rate at which you contract your muscles to cause a shock effect. Your goal is to shock your muscles so that they will build back stronger to work more efficiently and burn more calories. <strong>Plyometric training</strong> is a great way to improve power and add some intensity to your workout routine. Plyometric training can be done with your lower body, upper body or core/ trunk. Basically with plyometric training you are either using your bodyweight, with or without added resistance, or a weighted ball (Medicine ball) to rapidly load your muscle. A rapid load of your muscles after falling from a jump or catching of a medicine ball forces you to generate a greater amount of force to propel your body or the ball. The explosive force that it takes to contract your body weight causes muscle groups to work together in a higher level of synchronization. Plyometric training not only promotes intramuscular coordination but also is a more potent form of resistance training. Plyometric training allows you to contract the muscle in a shorter amount of time while also completing more repetitions in a shorter amount of time. This form of training will definitely enhance power or the rate of force production as well as enhance the buffering capacity of your anaerobic metabolism. Anaerobic metabolism is all the mechanisms in the body that support muscular development and muscular work without the presence of oxygen.</div>
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Athletes and other fitness competitors get the most acute benefits from plyometric training. Jumping and running are both similar in body mechanics and can be categorized as plyometric because of the continual power demands. If you have a running event in the near future or plan to play a sport that consists of a lot of explosive quick movements, plyometric training can be the best way to prepare as well as put you at a lower risk of injury. The more you train your muscles to support your movements, explosively, the less risk you will have of an injury due to explosive movements. You will be better prepared for any activity that involves athleticism and agility. Plyometric training is a functional style of training your muscles. The high rate contractions can impose the same demands on your muscles as if you were really performing in a competitive event. The closer the relationship to the way you train and how you perform will lead to optimal performance and subconscious movements so that you can focus more on breathing and the performance goals. </div>
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<a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=07okELbp3sKegM&tbnid=umnB4_K9wmlKXM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.oneresult.com%2Farticles%2Ftraining%2Fspeed-training-phase-3-bring-out-big-guns&ei=KkoBUqaKCaPkyQG5zYGIAw&psig=AFQjCNH6De1b1coCzO-JDTnijZCELEJOIA&ust=1375902621964420" data-ved="0CAUQjRw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=07okELbp3sKegM&tbnid=umnB4_K9wmlKXM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.oneresult.com%2Farticles%2Ftraining%2Fspeed-training-phase-3-bring-out-big-guns&ei=KkoBUqaKCaPkyQG5zYGIAw&psig=AFQjCNH6De1b1coCzO-JDTnijZCELEJOIA&ust=1375902621964420" id="irc_mil" style="border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img height="223" id="irc_mi" src="http://www.oneresult.com/sites/default/files/u3/Sprint%20Workout.png" style="margin-top: 12px;" width="320" /></a>Plyometric training can be recommended to youth and seniors as long as they have the functional capacity to do so. One to two days a week is good enough to effectively enhance your strength, power, muscular hypotrophy and muscular endurance. As you become consistent with plyometric training you will feel lighter on your feet and be more powerful in your strength training workouts. Runners will be able to move to a higher gear late in a race while weight lifters will be able to finally increase their one repetition maximum. Plyometric training can redefine your goals in training and help you realize that the human body is capable of doing more than you thought it could do.</div>
Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-59001763853547277542013-02-05T09:28:00.000-08:002013-02-05T09:29:40.129-08:00The Benefits of Flexibility!<div align="center">
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<span style="font-family: Arial, Helvetica, sans-serif;">A key component in preventing injury and the ability to maintain a consistent workout throughout your life is flexibility. Flexibility is a measure of range of motion. Range of motion is the degree at which you are able to move around your joints. </span><br />
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<strong><span style="font-family: Arial, Helvetica, sans-serif;">Here are some factors that affect flexibility:</span></strong><br />
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Age</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Gender</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Activity Level</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Joint Structure</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Muscle Build</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">Everyone is affected positively or negatively by one or more of these factors. Whether or not you are flexible, it is important that you maintain flexibility or also avoid being hyperflexible (hypermobile). As you age and lose muscle tone your body builds more connective tissue around your joints which makes you less flexible. Performing movements with resistance, in full range of motion, is helpful in maintaining flexbility. Resistance training can also be productive in correcting hypermobility issues.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">To maintain flexibility it is important to stretch before and after a workout. Having a stretch session separate from a workout has also been proven to improve flexibility. The proper way to stretch before a workout is dynamic movements without resistance that are related to the functional or isolated movement you will perform. This type of stretching is referred to as "warming up". A warm up should precede your workout and should last 10-15 minutes.</span><br />
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<strong><span style="font-family: Arial, Helvetica, sans-serif;">Benefits of a warm up:</span></strong><br />
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Preparation for efficient muscle contractions</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Improved reaction time</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Improved muscle power and strength</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">More oxygen delivery to the muscles</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Gradual elevation of heart rate</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Less risk of injury</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">Stretching done after a workout is referred to as static stretching. This can be executed with a partner (passive) or alone (active). A static stretch can be accomplished by extending a muscle through its full range of motion while relaxed. Once you have fully extended, to the point of slight discomfort, hold for 15-30 seconds before returning to the relaxed position. A static stretch is not recommended before a workout. This kind of stretch can be counterproductive if performed before a resistance training routine focusing on strength and power. Warming up should entail dynamic movements or light aerobic training.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Static stretching does have its benefits in improving overall flexibility and posture. After a workout is the best time to perform static stretches. A separate stretch session can work well too, as long as you precede it with a standard warm up. Static stretching two times a week has been proven to increase flexiblity which will prevent injury and contribute towards training posture and performance.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Injury prevention is the main reason why flexibility should be maintained. Amongst all the other benefits that flexiblity has on performance and recovery; staying healthy, active, and consistent with you program overtime presents the best results.</span>Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com3tag:blogger.com,1999:blog-4930844825491590648.post-23885141102062774792012-09-09T18:52:00.001-07:002012-09-09T20:19:22.953-07:00Feel The Burn!<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
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The burning sensation you feel in your muscles during a workout is necessary if you want results. The more you are able to tolerate this pain the better your body will be at responding to your exercise. The burn is an indicator that you have actually reached your anaerobic threshold and it will be heightened in recovery due to adaptation. The anaerobic energy pathway is a way your body turns chemical energy, from the food that you eat, and converts it to useable energy to perform movement.</div>
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Your anaerobic threshold is reached when your body cannot restore energy at the rate you are expending energy. Think of your anaerobic threshold as the point at which your body cannot tolerate stress caused by applying a constant force against resistance. Everybody has a different anaerobic threshold. People who are trained and train hard have a higher anaerobic threshold than people who do not train or just go through the motions. </div>
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During intense training or training for the first time your muscles accumulate lactate. Lactate is a byproduct your muscles produce during a sustained contraction at a high intensity. When you have reached your anaerobic threshold, lactate accumulation will limit your contraction. Lactate build up also results in the burning sensation you feel which makes you want to stop the exercise or slow down. Lactate is a natural defense mechanism your body produces to prevent further damage to your muscle tissue while also restoring energy.</div>
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To prolong lactate accumulation during exercise you must train to failure consistently. Training to failure will allow you to always exceed you anaerobic threshold causing your body to adapt and gain efficiency in replenishing and restoring energy. More stored energy and faster recovery will also lead to high amounts of available energy for force production and more work that is able to be done pre-exhaustion. Training to failure also means that you have to <strong>“feel the burn!”</strong> If you are not feeling this burning sensation or micro-trauma that you are causing to your muscle fibers, then you are just going throught the motions. Every workout must be an overload. Your body adapts fast to the stresses you place on it. </div>
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<span style="font-family: "Arial","sans-serif"; font-size: 14pt; line-height: 115%;">Within a well structured periodized program there must be progression whether in complexity and dynamics, intensity or volume. Continual progression through challenging your muscles and <strong>“feeling the burn”</strong> will prove to you that exercise does have a medicinal purpose. The constant stress and pain you cause to your body through resistance training, with proper prescription, will lead to a honorable addiction to exercise medicine.</span> <br />
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Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com1tag:blogger.com,1999:blog-4930844825491590648.post-819105866889728702012-06-03T20:12:00.003-07:002012-06-03T20:12:54.947-07:00Consistency, Efficiency, And Variation!<div align="center">
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">We all want to get what and where we want in the fastest amount of time. Any route that seems long or neverending is most often avoided. This habit is good for technology and the economy but does not do our bodies any good when it comes to health and fitness. The thought of a long term fitness plan that has an end is pointless. Exercise is something that should be done on a daily basis for the rest of your life. The key to exercising the right way, for the rest of your life, is to do it the safest way possible. Getting continuous results from your health and fitness routine without injuring ourselves depends on consistency, efficiency and variation. </span><br />
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<a href="http://www.looplane.com/wp-content/uploads/2012/05/Senior-Couple-Exercising-In-Park.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="155" id="il_fi" src="http://www.looplane.com/wp-content/uploads/2012/05/Senior-Couple-Exercising-In-Park.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="200" /></a><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Consistency can be achieved by always putting time for exercise on your schedule and never missing a workout. The more consistent you are the more results you will get. Consistency will also result in your body adapting to the conditions that you put it through on a regular basis. If you exercised one day a week for 1 hour, you would be a lot fitter than you would be 5 years from now without exercise. To be consistent we must pay attention to the other two factors that keep you getting what you want out of your fitness routine.</span><br />
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">With variation in your routine you are able to do intense training for a long period of time. Variation allows for you not to place high demands repeatedly on the same joints all the time. It is important to do things in moderation and avoid doing the same thing every time you come to the gym. Venture into the unknown every time you plan your workouts. For your workouts to stay exciting and shocking to your muscles you must be willing to change. Changing up your workouts will help you become skillful in multiple areas, keeping you from just going through the motions. Overtime you will see better results while enhancing other skills like functional strength, explosiveness, and stability. The goals is ultimately to make fitness a lifestyle and consistency and variation will lead you in that direction, but not without the last key factor; Efficiency!</span><br />
<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><a href="http://www.optimumtennis.net/images/strength-training-tennis.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" id="il_fi" src="http://www.optimumtennis.net/images/strength-training-tennis.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="133" /></a><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Once you have a pretty solid workout schedule and you are able to maintain it consistently while adding variation, it is important that you are doing things the right way. Efficiency adds more value to every workout while making your workouts safe and accurate. Accurate meaning that you are focusing on the right areas while in the midst of training. Being efficient with your routine also allows you to get the results that you are working for. For example, to be efficient with your cardio routine you must be in a certain heart rate zone to increase your metabolism while you are not working out. To get the result you aim for, you must eat the right amount of food which have the proper nutrient balance your activity level requires. Being efficient allows you to learn more dynamic movements and increase the amount of weight you are lifting without causing an injury. Following a balanced nutritional plan while doing your cardio and resistance training consistently is the baseline for being efficient. Once you have these three methods of fitness down, that is half the battle. To be more efficient you must structure each method to best get your results in the fastest time possible.</span><br />
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Finding what works best to get the results you want may take a while. Understanding your body and how it responds to exercise and nutrients is difficult and is learned on a trial and error basis. Focusing on being consistent, having variation, and being efficient is the best advice given if you plan to succeed. Eventually, in due time, you will see your results. It is always key to aim for perfection while following your fitness routine. You may not reach perfection but to get close you can never stop trying. Stopping will only set you back and is pointless. Instead focus on the key points that make a workout last a long time. </span><br />
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<br /></div>Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com4tag:blogger.com,1999:blog-4930844825491590648.post-42679348185648012192012-04-08T18:03:00.000-07:002012-04-08T18:03:48.474-07:00Bodybuilding vs. Weightlifting<div align="center">
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Many people believe that bodybuilding and weightlifting are similar hobbies. Both are hobbies done using some sort of dead weight, machine, or other type of resistance training equipment. The true practice of a bodybuilder is much more different and beneficial than a weightlifter. Essentially a bodybuilder and a weightlifter have similar goals, which are to promote muscle growth and increase force production through their muscles. A bodybuilder focuses on reaching their goals in a safe and efficient way that provides better results and longevity. A weight lifter's focus is to basically lift weights. Weightlifters do not focus on performing proper contractions of muscles. They only are concerned about increasing the amount of weight they are lifting for progression. <br />
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Most bodybuilders were weightlifters at one point, until they were taught the benefits of being in control of their muscle through full range of motion while handling resistance. A bodybuilder practices constantly to have total control of every muscle. A bodybuilder is aware of each separate muscle and is able to contract or flex all his or her muscles well. Bodybuilding is more highly efficient than weightlifting because you are not challenging your joints to lift weights. A bodybuilder focuses on allowing the targeted muscle to perform an exercise which limits the assistance or overload of other muscles or joints. This allows for maximum stimulation of the muscles and faster, safer progression. A weightlifter may be stronger than a bodybuilder at lifting weight. A bodybuilder is not focused on the amount of weight he or she can lift. Bodybuilders only want to get the most out of every contraction so that his or her muscle will be fully maintained or increase in size. <br />
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It is recommended that, if you are currently a weightlifter, you should learn how to complete proper contractions through full range of motion. Let your ego down and do not worry about what others think about the amount of weight you are lifting. Eventually if you train your muscles consistently you will be able to have more control of the heavier weight you lift. This control will represent a more defined strength. A better focus on properly contracting your muscles will lead to faster results, a better look, and longevity in training with resistance. Bodybuilding is more than just lifting weights and should not be compared to weightlifting. Bodybuilding is maximizing your strength and physique the most healthy and efficient way possible. If your goal is to look good, keep your joints healthy, and get stronger; seek the knowledge of a bodybuilder and it will change your life forever.Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com1tag:blogger.com,1999:blog-4930844825491590648.post-89186788668037213482012-03-31T20:07:00.000-07:002012-03-31T20:07:59.109-07:00Get Fitness Coaching for Success<div style="text-align: center;"><img height="265" id="il_fi" src="http://upload.wikimedia.org/wikipedia/commons/thumb/4/45/Personal_trainer_assessing_a_client's_goals_and_needs_as_they_write_a_fitness_programme.jpg/800px-Personal_trainer_assessing_a_client's_goals_and_needs_as_they_write_a_fitness_programme.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="400" /></div>To get guaranteed results from a health and fitness routine, the best advice comes from a fitness coach. A fitness coach can customize a program specifically for your needs and overall abilities. Knowing what you must do to get where you want to be is easy to figure out. Doing what you need to do to get there, step by step, can be difficult. The speed at which you implement yourself into a personalized program will determine if you are successful at reaching your goals. Taking action without self limited thinking is the best way to reach success when you are determined to reach your fitness goals. Whether you have to change up your entire routine or make a larger commitment than you have been making, any professional advice or coaching is worth the modification. If what you have been doing has not been working, then it is probably time for a change. <br />
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Following a well developed fitness program requires a lot of coaching and external feedback. Learning how to control variables to keep your body confused as well a developing efficiency during exercises and with nutrition requires coaching. An individual who has been coached through an all new obstacle will always have an advantage over someone who has to learn the best way through on their own. Always remember to not limit yourself and seek knowledge. The speed that you experience a fitness lifestyle in a way that will give you the best advantage will determine your success. Time is very valuable these days. The more you procrastinate or let fear, doubt, and uncertainty control your life will lead to regret and a lack of success. If you are looking for the best and fastest way to reach your goals let a fitness coach guide you through the fundamentals of an efficient program. Once you acquire the knowledge, skills, and abilities taught by the coach you will be ready to reach success on your own. <br />
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<a href="http://www.dieselcrew.com/wp-content/uploads/2010/02/bruce_lee_be_like_water.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="bruce_lee_be_like_water" border="0" class="alignnone size-full wp-image-4856" height="212" src="http://www.dieselcrew.com/wp-content/uploads/2010/02/bruce_lee_be_like_water.jpg" title="bruce_lee_be_like_water" width="320" /></a>Throughout your life you try lots of things out to avoid making a total commitment. After many trials you realize the more you put into something the more you get out of it. If you really want something, invest in it. Being totally committed will bring results over and over. Once you become the student again you will realize, all that is unknown is what has limited you from reaching your goals.Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com2tag:blogger.com,1999:blog-4930844825491590648.post-399149998092255912012-03-03T18:32:00.000-08:002012-03-03T18:32:07.580-08:00A Lifestyle of Fitness That Has No End<div dir="ltr" id="internal-source-marker_0.23205780854226315" style="margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><img height="400" id="il_fi" src="http://www.rgf.dk/billeder/body_pump.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="265" /></span></div><span style="background-color: transparent; clear: right; color: black; float: right; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; height: 11px; margin-bottom: 1em; margin-left: 1em; text-decoration: none; vertical-align: baseline; width: 5px;"></span><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The best way to workout and get continual results is with a low risk of injury. An injury while working out could have you take an extended break from reaching your goals. A serious injury could also lead to you never working out ever again. When exercising you must make sure that you have proper posture, technique and use proper movement patterns. Having the right posture and performing proper movement patterns is important outside of exercise also. Practicing bad posture will lead to you placing improper forces on improper parts of your body. Overtime your bad posture could lead to chronic pain or damage to nerves, muscles, or joints. </span><br />
<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Practicing proper posture starts when you first get out of bed in the morning, but can be enhanced when you exercise consistently. Consistently exercising your muscles with the proper range of motion will train your nerves, muscles, and joints, to inter-coordinate movements efficiently. The use of proper posture and form while exercising allows for proper force production. Progressing in strength and power training programs will be safer and more efficient. You will be able to make maximal strength and power gains without any risk of injury. Your skeletal system is like your foundation or base of support. Having correct joint alignment before and throughout the range of motion of an exercise makes your exertion potential almost limitless. In sports or other activities that require maximum force production, it is important to train progressively with good form and posture. If not, exerting force continuously at a high rate could lead to injury.</span><br />
<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><br />
<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Exercising, with resistance especially, allows for continuous amounts of forces to be placed on muscles and joints, even when using proper technique and posture. Exercise with resistance must be applied in moderation and with variation. “Small stones will eventually build a mountain!” When you look at each stone that make a mountain, they are all different. The more concentration on gradual progression with constant variation will yield realistic gains. With this said, in order for you to reach your goals you must progress accordingly. Any big jump in resistance or progressing too fast could put you at a greater risk of injury. The human body is designed to adapt to tension applied to it overtime. Too much tension to fast, or constantly overloading an area puts you at risk of injury. To minimize tension applied to the same area it is important to change the rate or amount of force that is applied to a specific parts of a muscle. It is also important to incorporate combined muscle movements to balance force production through a broader area. A fitness plan that has constantly changing variables has a lower risk of injury and can be easily maintained.</span><br />
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<a href="http://facekitt.com/wp-content/uploads/2012/01/women-working-out.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" id="il_fi" src="http://facekitt.com/wp-content/uploads/2012/01/women-working-out.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="200" /></a><span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Rest and recovery, a proper nutritional plan, as well as the efficiency of your workout regimen will determine how fast you make progress. You must always remember “efficiency” not “duration”. The longer your workouts last, the greater risk of injury especially if you are isolating muscle groups. A speedy recovery will promote consistency. Without the right amounts of energy and a lack of rest puts you at a greater risk of injury.</span><br />
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Constant exercise is the key contributor to life long health and wellness. In order to do so you must practice proper technique, posture and recover with proper nutrients and rest. Changing up variables in your workout like frequency, intensity, duration, tempo, and exercise selection will allow for maximum gains with the least risk of injury. Your internal feedback is not always right. To build proper movement patterns while exercising it is important that you receive instruction from an exercise professional. An exercise professional can teach you how to get the most value out of each exercise in the least amount of time with no risk of injury. Through verbal ques and guided practice you can build the right internal feedback that will benefit you and your progress towards reaching your goals. </span><br />
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<span style="background-color: transparent; color: black; font-family: Calibri; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span>Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-30215250537705861622012-02-17T11:30:00.000-08:002012-02-17T11:32:16.822-08:00Got Skills?<div style="text-align: center;"><span id="internal-source-marker_0.6559760803274328" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><img height="400" id="il_fi" src="http://www.ultimatefitnesstrainingcenter.com/wp-content/uploads/2011/08/fierce-boot-camp-photo1.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="306" /></span></div><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">For whatever you are trying to accomplish in the near future, you need to develop the right skills to be successful. Skills are needed in competitive sports and to reach your physical fitness goals. Learning new skills or enhancing your skills takes continuous repetition within proper guidelines and bio-mechanics. The quote, “practice makes perfect”, identifies how skills can be learned and applied almost subconsciously. To have skills to be the best at whatever physical task you do, you must focus on the technique and coordination to perform the task. Whether you want to dunk a basketball, run a marathon, or increase the maximum amount of weight you lift; you must begin with practicing fundamentals. This practice will lead to enhancements in simple components of the overall task. Practice must be consistent and repetitive. Practicing to obtain skills should be to the point that it is not fun. This type of practice will lead to you training your nerves, muscles,and joints to inter-coordinate and perform the task more efficiently.</span><br />
<div style="text-align: left;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">With practice there needs to be progression. In progressing through a program to learn or improve skills, more components to the skill can be added. Progression is determined on an individual basis. There is no need to speed up the progress until your body learns and registers all skill levels of the task more instinctively. A program should be structured specifically for improving the task you will perform. The program should also, at times, consist of greater challenges than the actual task within the same specificity. This allows for more external focus rather than internal focus when your skills are tested. When using learned skills to perform physical tasks you want to have less internal awareness and more external awareness. Controlling what is going on internally should not be a challenge when performing a physical task at a high level. If this is the case, you are not prepared and more skills must be practiced to perform that task. </span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The more you practice on all skill levels, the more skills will become normal movement patterns. A competition involving an obstacle course will require you to focus less on falling and you will be able to focus more on gaining the lead. With this external focus, in competition or performing a physical task, you are more likely to be successful. The one who practices will be the closest to perfection because they will have trained their bodies to perform movements without thought. This is how skills are obtained.</span></div><div style="text-align: center;"><img height="236" id="il_fi" src="http://blog.webexpedition18.netdna-cdn.com/wp-content/uploads/2011/09/bolt.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="320" /></div><div style="text-align: left;" unselectable="on"></div>Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com1tag:blogger.com,1999:blog-4930844825491590648.post-68800162490237334472012-02-04T20:16:00.000-08:002012-02-04T20:18:30.565-08:00Your Nutritional Plan Must Compliment Your Activity<div style="text-align: center;"><img height="249" id="il_fi" src="http://alldietsreview.com/wp-content/uploads/2011/08/healthy-foods.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="375" /></div><span style="font-family: Arial, Helvetica, sans-serif;">When your goal is to lose body fat, tone existing lean mass, or increase lean mass; commitment and dedication in the gym will determine how fast you reach your goals. For some people, working out becomes simply a new hobby. While enjoying the commitment to a workout regiment you begin to realize you are not getting the results you want. Working harder is not the answer. You must also remember not to over train by extending your training duration. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So what will get you results? Consider how many calories you are consuming a day compared to the calories you are burning. The fact that your body needs energy to support your activity is very important in increasing the rate at which your body burns calories. Without the proper levels of macro- and micro nutrients your body cannot assist you in reaching your goals. Working out too long or on no energy will only work against you. You must remember that your body has daily requirements for energy during moderate and even no activity levels. On days that you workout, you must consume ample amounts of energy to support whatever goals you want to achieve. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">No one wants to hear someone tell them that they are not eating enough, but in most cases this is true. The idea that your fitness plan must also entail a restriction of your total calorie intake will only mislead you. More activity and calories burned means more calories needed. Your body needs you to replace energy lost. The fact that consistent activity over time will increase the rate at which your body processes energy mean that you need more frequent meals. If you do not support your lean mass needs then your body will go into survival mode. Your body will begin to burn away muscle for energy and also store more fat tissue to support a lack of energy supply. To avoid this, you must enjoy eating as much as you enjoy working out. They compliment each other! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">You should focus on the quality of food you are eating rather than the quantity. Minimizing saturated fat in your diet and eating more natural foods would be a great compliment to making progress towards your fitness goals. Protein is important in rebuilding lean mass and building more muscle. No matter what type of body you want, your nutritional plan must compliment your activity level. Once your fuel intake begins to support your exertion levels, your body will have what it needs to maintain a high metabolism and support your lean mass. A nutritional plan based on your performance, with respect of the goals you are trying to maintain, will only lead to increased fat burning and muscle maintenance.</span>Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-10948589005847272432012-01-17T11:12:00.000-08:002012-01-17T20:14:41.090-08:00Endure!<div align="center"><img height="266" id="il_fi" src="http://getthisripped.com/wp-content/uploads/2011/05/weight-lifting-workouts.jpeg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="400" /></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;"><span style="font-family: Verdana, sans-serif;">Right before you begin your work out the word “endure” must be on your mind.<span style="mso-spacerun: yes;"> </span>To endure means to suffer or tolerate something difficult or painful, patiently.<span style="mso-spacerun: yes;"> </span>Think, the endurance that will go on for the next hour or so must make you feel good inside.<span style="mso-spacerun: yes;"> </span>You have to see this endurance as a medicine that is needed once a day.<span style="mso-spacerun: yes;"> </span>To endure pain and to cause stress to your muscles through fitness training, will benefit you in the long run.<span style="mso-spacerun: yes;"> </span>Working out is painful but when endured overtime, consistently it can yield a remedy that no medicine or elixir can compare to.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><span style="font-family: Verdana, sans-serif;"> </span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;"><span style="font-family: Verdana, sans-serif;">The time you spend exercising should be efficient.<span style="mso-spacerun: yes;"> </span>Every minute is valuable and must be put towards making gains.<span style="mso-spacerun: yes;"> </span>To get what you want out of this workout regimen you have to do more than you did the last time.<span style="mso-spacerun: yes;"> </span>You cannot always endure the same pains.<span style="mso-spacerun: yes;"> </span>You must change exercises to tolerate new pains to your body.<span style="mso-spacerun: yes;"> </span>This is the road less traveled and must be taken if you want anything positive to come out of working out.<span style="mso-spacerun: yes;"> </span>This endurance will become pleasing once you build consistency.<span style="mso-spacerun: yes;"> </span>You want to build immunity to the pain.<span style="mso-spacerun: yes;"> </span>By increasing the frequency and duration you will gain strength.<span style="mso-spacerun: yes;"> </span>As long as you are working out correctly this endurance cannot lead to injury.<span style="mso-spacerun: yes;"> </span>A gradual progression of endurance will present to you that your potential is limitless and anything is possible.<o:p></o:p></span></div><span style="font-family: Verdana, sans-serif;"> </span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;"><span style="font-family: Verdana, sans-serif;">To endure is to take control.<span style="mso-spacerun: yes;"> </span>To move forward no matter what weight or distance is in front of you.<span style="mso-spacerun: yes;"> </span>Sometimes climbing one more step or lifting one more repetition can show you that persistence and hard work does pay off.<span style="mso-spacerun: yes;"> </span>The effort given to endure more each day is what keeps you growing and getting results.<span style="mso-spacerun: yes;"> </span>Those of us who have endured have become attached and made fitness a part of our lives.<span style="mso-spacerun: yes;"> </span>We need it to get by each day.<span style="mso-spacerun: yes;"> </span>It is what keeps us alive.<span style="mso-spacerun: yes;"> </span>To endure for 30 minutes each day can add another day to your life.<span style="mso-spacerun: yes;"> </span>The next time you are prepared to workout, get in the zone and focus on enduring as much as you can.<span style="mso-spacerun: yes;"> </span>To endure is to make everything in your life better one day.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;"><br />
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</div>Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0tag:blogger.com,1999:blog-4930844825491590648.post-56312144585716308592011-12-24T21:14:00.000-08:002011-12-24T21:14:47.183-08:00One Foot May Be Better Than Two!<img height="208" id="il_fi" src="http://www.finallyfitstudio.com/images/strength_conditioning.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="640" /><br />
If your goal is to improve overall physical fitness, athletic performance, or to simply improve the way you perform normal activities outside of the gym, focus on your functional strength. <br />
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<strong>Functional strength</strong> is determined by the level at which your nerves, muscles, and skeletal system are able to work together to perform dynamic movement and total body stabilization. A training program that allows you to move in all planes of motion while performing movements utilizing multiple muscle groups on stable and unstable surfaces will improve your functional strength. A functional strength training program, unlike a traditional more linear strength training program, is more useful because it focuses on natural body movements and limits the isolation of muscles. <br />
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<img height="384" id="il_fi" src="http://www.gillathletics.com/store/cat.php/Weight-Lifting.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="640" /><br />
Most traditional strength training programs do a lot to increase strength in the targeted muscle. For example, strengthening your chest by performing a flat bench barbell press. The traditional style of lifting limits the use of core muscles which can minimize your level of performance in an activity and lead to injury. It would be wrong to advise you not to perform an isolated lift ever again but to focus more on an integrated training program that challenges all levels of force production by your neuromuscular system. Only focusing on traditional strength training exercises can cause weakness in unused core muscles and stabilizer muscles. This could lead to injury during dynamic movements required in activities. Increase resistance due to the demands of traditional strength training can cause joint discomfort and injury. Functional strength training does not require heavy weights and minimizes the amount of resistance caused to your joints. Traditional strength training is great for the appearance of a bodybuilder and certain isolated power lifting exercises.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL6VteqO5hMy6fhfXFduLfWGTMDlgQsiiUHukQN0vE0H0zNhglUZPNPiepuOvtle2SdLmxswy2Le6RrRr1Fw0053EByDlvx_GVMUKmG0hhvhcqqTJ9uRqySUMfe7rfXl9B6-WMYB34EPI/s1600/bosu-exercise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="375" id="il_fi" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL6VteqO5hMy6fhfXFduLfWGTMDlgQsiiUHukQN0vE0H0zNhglUZPNPiepuOvtle2SdLmxswy2Le6RrRr1Fw0053EByDlvx_GVMUKmG0hhvhcqqTJ9uRqySUMfe7rfXl9B6-WMYB34EPI/s1600/bosu-exercise.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="450" /></a></div><br />
Functional strength training targets all muscles and allows them to adapt while moving naturally. In order to increase the level of intensity of functional strength training you must create a more unstable surface while using more muscles to perform a movement with added resistance. An unstable surface forces your nervous system and muscle system to engage in response to the instability. Your body will get used to the challenges you cause it through instability and greater neuromuscular engagements. This adaptation will result in you gaining more functional strength and overall physical fitness. An unstable surface can be created by simply standing on one foot rather than two. If available you can use core boards, bosu balls, resistance balls, and medicine balls for creating instability. <br />
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<strong>Here are the advantages of a functional strength training programs:</strong><br />
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<li>Increased total body strength</li>
<li>Injury preventative</li>
<li>More athletically inclined</li>
<li>Better balance and stability</li>
<li>Improved proportion and posture</li>
<li>Higher calories burned</li>
<li>Injury rehabilitation</li>
<li>Longer life of resistance training</li>
<li>Improves motor skills and overall ability to do normal activities.</li>
</ul>Anonymoushttp://www.blogger.com/profile/11933822726633802768noreply@blogger.com0