How Technology Reshaped My Fitness

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT


This is a guest post by Joe Pawlikowski, a fitness obsessed blogger


When you’ve been hitting the gym for 10 years but still have a beer gut, you start to ask yourself questions. Where did I go wrong? What is the guy with the six pack doing that I’m not? What can I do differently? When I started asking myself these questions, I had no answers. That’s because I had no data. In fact, I used to laugh at the guys who brought notebooks to the gym. “Just lift,” was my mantra. Fat lot of good it did me.

There was no sense in continuing to pay for a monthly gym membership if I couldn’t at least answer why I still had a beer gut after 10 years of exercise. It was then that I decided to start keeping track of what I did in the gym. Since I run a number of technology-focused blogs, I thought that bringing tech into the equation could work to my benefit. And boy did it.

Two years later I’ve eliminated plenty of fat. I weigh 30 pounds less than I did before, but that doesn’t quite tell the whole story. The journey from beer gut near-six-pack (still haven’t gotten the last leg done) included plenty of muscle gain to go along with fat loss. And it’s all because I started to employ technology in my everyday workouts. Here are the two main devices I use, and how I use them.

The number of smartphone users in the US is growing by the day. At last check more than 40 percent of cell phone users were operating smartphones. All major smartphone platforms — mainly Android and iPhone — have huge marketplaces filled with useful apps. And boy let me tell you, there are hundreds upon thousands of fitness apps. Why not take advantage of them?

Timers. When my gym technology was limited to the discman I shoved in my pocket, I never really knew how much time I took between sets. I’d just amble around for a bit before getting under the bar again. It’s easier to measure progress, though, when you keep consistent rest times. Using a timer on my smartphone means I can ensure that I’m not seeing gains just because I’m taking extra long rest times. Additionally, I can keep times for HIIT routines with interval timers.

Pedometers. While you make deliberate gains in the gym, you can also work towards your fitness goals at any time. Walking more, for instance, can help you remain active throughout the day. I accomplished this with a simple pedometer app. It let me know how many steps I took in a given day, so I could try to beat that the next day. You wont’ melt your way to six pack just by walking, but it can supplement a more rigorous fitness routine.

Run keeper. I won’t do cardio these days without keeping tabs on my time, pace, and distance. Free apps such as Map My Run record your stats and help you track your progress. WIth that data in hand I can make better decisions about my cardio workouts — including when to take a break.

Music. If I’m using my smartphone for working out, I might as well pump some tunes through it. The great thing is that smartphones don’t have any moving parts in them, so you can take them on any kind of cardio or weight lifting workout. (It’s recommended that you don’t run with a traditional iPod, because the hard drive has moving parts and can more easily break.) I like unlimited music apps like Spotify, because I don’t have to think about adding music before I get to the gym. I can just load up one of my pre-made playlists.

Originally I tried to track my progress on my smartphone. Might as well get the most use out of a single device, right? Unfortunately, this proved prohibitive. While there are a number of smartphone apps that will help you keep your workout data, I just found the small screen to be a bit prohibitive. That’s where another of my favorite technological devices comes into play: the tablet PC.

I have Lenovo’s Thinkpad, an Android powered tablet. Yet when it comes to the functions I’m using it for in my fitness routine, it’s the same as an iPad or any other tablet. In fact, you can find a free spreadsheet application for basically any smartphone platform. Google Docs does the job just fine, and it’s especially sweet on my Thinkpad. And, since the screen is 10 inches, it’s easy to record as much data as I need.
Not only can I record the data, but I can also analyze it. It’s easy to create charts and graphs out of whatever data I input: weight, measurements, body fat percentage, sets, reps, weight, etc. Converted into visual form, the data can show me trends in my workout that I never noticed before. It really helps answer the question, “what am I doing wrong?”

Of course, you need to take a few precautions when bringing a tablet into a gym. You can’t go placing it on the ground like a notebook, lest someone steps on it or worse, a weight gets dropped on it. But if you’re careful you can make it work and record the workouts as they happen.

Using both a tablet and a smartphone, I can collect any and all data about my workouts. I know how far and how fast I ran. I know how much weight I lifted, for how many sets, and how much time I took between those sets. I know how much weight and fat I’ve list in any given period. Best of all, I can see all that data visually, which gives me a better idea of what’s working and what’s not.

If something isn’t working, I don’t need to move far to find solutions. A tablet is built for web browsing, and so I can visit fitness sites that I trust to figure out how to change things up. And then I can write down those changes and implement them right into my next workout. Sure, I still have to get under the bar and do the work, but technology takes a lot of the hassle out of everything else.

Joe Pawlikowski is a fitness obsessed blogger who runs multiple technology focused websites. He keeps a personal blog at JoePawl.com
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View the original article here

Fitness And Wellness Principles - Part 2 - Exercise And Fitness

Being physically fit provides a foundation for overall health and well being (Health and Fitness Principles). We can define physical fitness as, the physical attributes and skills that one has that allows them to perform the tasks of daily living effectively and alertly, while leaving an adequate amount of energy in reserve for recreational and/or emergency activities (Health and Fitness Principles). When we hear the term, physical fitness, we typically think of activities such as running, jumping, or lifting weights. But, fitness involves much more than how much you can "lift", how fast you can run, or how high you can jump (Physical Activity and Health).

Practically speaking, it has more to do with your ability to easily and effectively carry out common activities like shoveling snow, back packing, mowing grass, or playing with your children.

What can exercise do for me?

Regular physical activity has been associated with decreased risk for many illnesses. According to the American Heart Association, regular, moderate exercise has been shown to provide the following benefits:

o Decreased risk of heart disease

o Decreased risk of heart attack

o Lower total cholesterol

o Lower blood pressure

o Decreased risk of being overweight or obese

o Decreased risk of stroke

o Lower stress levels

o Improved sleep

o Improved physical appearance

o Increased energy and strength

o Stronger heart, lungs, bones, and muscles

(Why Should I be Physically Active, AHA)

As with other components of wellness, the transition to becoming more physically fit requires lifestyle changes. In order to reap the benefits of regular physical activity you must be able to make a lifelong commitment to your program (Fitness Fundamentals). It isn't necessary to have any special equipment, or to join a health club or gym. It only requires that you participate consistently in some type of moderate - vigorous physical activity. Again, this does not need to be limited to traditional health club style exercises. Use your imagination, and select activities that you can enjoy. For example, rock climbing, hiking, rowing, or dancing would be excellent alternatives to the typical exercise program.

Physical Assessment

Regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any exercise or nutrition program. This is especially true if you are over the age of 35 and have been inactive for several years (Fitness Fundamentals). There are several other indications that would also suggest the need to consult with your physician before starting:

o High blood pressure

o History of heart disease

o Dizzy spells

o Difficulty breathing after mild exertion

o Arthritis or other bone ailment

o Muscle, ligament, or tendon problems

o Known or suspected disease

o If you smoke

(Fitness Fundamentals)

Although there are some small risks that go along with exercise, it has been well documented that the risks associated with inactivity, and/or being overweight are much, much greater (Fitness Fundamentals).

A properly designed fitness program should always focus on balance. In other words, a program should address each component of fitness. According to The Aerobics Fitness Association of America, there are five components of fitness (Yoke, et al).

1. Muscular Strength

2. Muscular Endurance

3. Cardio-respiratory endurance

4. Flexibility

5. Body Composition

In addition to including balance in your routine, you should always begin the program development process by establishing a set of realistic goals. It is unfortunate that the majority of information about cardio and strength training that people hold as true are nothing more than "urban legend". I have listed below several of my favorite fitness and exercise myths:

Popular Exercise Myths

1. "If you stop weight training the muscle that you have built will turn to fat." As bodybuilding legend, Franco Colombu once said, "That would be like saying that an apple can turn to an orange." Muscle and fat are two completely unique types of tissue. Therefore, it is impossible for fat to "turn into" muscle. Likewise, it is not possible for muscle to "turn into" fat.

2. "Weight training makes women have a masculine appearance." Proper weight training will help almost anyone to look healthier by improving body composition and making the body look more tight and firm. The huge muscles that are seen in the professional women's bodybuilding ranks are produced by very large quantities of anabolic/androgenic steroids, not simply by strength training alone.

3. "You need to spend a great deal of money on dietary supplements to be successful." The foundation of any exercise program is built upon the combination of a balanced diet, plenty of rest, and a well designed exercise regimen. Supplements are definitely not necessary for strength trainers or endurance trainers regardless of their fitness level.

4. "It takes expensive machines and workout equipment to build a quality physique." Although it is desirable to have a few basic pieces of equipment at your disposal, it is very possible to design an effective workout routine with no equipment at all. There is a great deal of research that has demonstrated a number of advantages to "low tech" functional strength training programs. This doesn't mean that you should avoid the fancy weight machines. But, you should keep in mind that some of the greatest physiques in history were developed with little or no exercise equipment at all.

5. "Weight training will make you muscle bound and stiff." Actually, research has demonstrated that when resistance exercises are performed through their full range of motion, flexibility increases. Weight training stretches opposing muscle groups.

Designing Your Program

As you begin putting together your program, it is helpful to use what is known as the FITT formula.

F.I.T.T. =

F = Frequency (how often you exercise)

I = Intensity (how hard you are working when exercising)

T = Type (what type of exercise is being done?)

T = Time (how much time is spent exercising)

The American College of Sports Medicine has established specific guidelines concerning the FITT formulas for both cardio-respiratory training and strength training. The guidelines for Cardio training are as follows:

Cardio Guidelines:

o Frequency = three - five times per week

o Intensity = 55 - 90% of max heart rate

o Time (or duration) = from 20 - 60 minutes

o Type = Common forms of cardio training: walking, cycling, jogging, swimming, stair climbing, and dancing

o Beginners = Start by working at approximately 55 - 70% of max heart rate

o Hydration = be certain that your body is adequately hydrated before and after exercise Approximately ½ - 1 cup of fluids per 15 minutes of vigorous activity

o Warm Up = an exercise session should always begin with a brief warm up period of about five minutes. Warming up consists of light activity such as walking or cycling

o Cool Down = Always slow down your pace during the last several minutes of your exercise session in order to allow your heart rate and core body temperature to gradually return to normal

o Over exertion can be hazardous to your health. Be certain that you are training at an intensity that is appropriate relative to your age, fitness level, and personal health condition.

Intensity Level

It is extremely important that you are exercising at an appropriate level of intensity. There are several methods that can be used to measure how hard you are working. The method that you choose will depend on what type of equipment that you have at your disposal. The two most common measures of intensity are heart rate, and the talk test.

As mentioned earlier, your training heart rate should be from 55 - 90% of maximum heart rate, depending on your current fitness level and goals. (Consult with your physician to determine if this range is appropriate for your personal condition). You can use the following formula to approximate your target heart rate.

220 - Age = Max Heart Rate

Max Heart Rate x .55 = beginners level training heart rate

Max Heart Rate x .70 = Intermediate level training heart rate

Max heart rate x .90 = advanced level training heart rate

The most common measure of intensity, however, is "The Talk Test".

Basically, if you can speak conversationally (but not get enough air to sing), while performing your aerobic exercise you are probably somewhere between the desired range of 55 - 90 % of MHR. If speech becomes broken, you are exceeding the desired range.

Next we will discuss strength training. There are many health benefits associated with strength training that are often overlooked by recreational exercisers. A few of the benefits include:

o Increased motor performance

o Increased bone density

o Decreased risk of injury

o Increased metabolic rate

o Increased capacity to perform work

Strength Training guidelines

o Frequency = Two - Three non-consecutive days for beginners

o Intensity = Perform each movement to muscular fatigue or near muscular failure

o Type = The most common forms of resistance training include weight lifting, pushups, pull-ups, crunches, resistance bands.

o Time (or volume) = Beginners perform one - three sets of eight - fifteen repetitions per exercise.

o Progression = Increase weight by approximately 5% when you are able to reach your repetition target on two consecutive training sessions.

o Exercise Order = It is most desirable to work from largest muscle group to smallest muscle group.

o For example, Squats, Pushups, Chin Ups, Calf Raise, Crunches

o Breathing = Always exhale on the positive (concentric) portion of the movement. In other words, exhale when you exert force. NEVER hold your breath when strength training.

o Tempo = Move the weight in a slow and controlled manner. Many popular methods recommend two seconds for the positive phase, followed by four seconds for the negative phase of the lift.

o In my opinion, it isn't necessary to count your tempo. Just embrace the concept of slow and controlled movement.

o Overload = You must challenge you body to work at increasingly higher levels to bring about ongoing improvement

o Regularity = you must work out consistently to benefit from strength training. At least two non-consecutive sessions per week are required on a consistent basis.

As with cardio training, it is necessary to begin all strength-training sessions with a brief, five minute warm up period. At the conclusion of your strength routine, you should conclude with a short cool down, followed by static (non-bouncing) stretching of the major muscle groups.

Tips for finding time

1. Wake up an extra 30 - 60 minutes early to exercise before your workday starts.

2. Take a brisk walk on your lunch break.

3. Begin your workout immediately upon arriving home from work.

4. Incorporate exercise into family time. Take everyone out for a 30-minute walk after dinner, or go to the park for a game of basketball or soccer.

5. Split your exercise into two separate sessions, fifteen minutes in the morning and fifteen minutes in the evening.

6. Schedule your exercise just like you would any other appointment. Put it in your Palm Pilot, Day Planner, or Outlook Calendar.

Developing a realistic plan of action before adding exercise to your schedule is necessary to ensure your long-term success. Making any change to your lifestyle requires commitment to change. Identifying potential roadblocks to your success will help you to make more realistic plans. The number one reason that people site for failing to exercise is "lack of time".

Therefore,

you should examine your daily work and activity schedule thoroughly to determine where you can fit exercise in to the mix. For more detailed information about developing an effective training routine it may be helpful to consult with a professional personal trainer. There are also a number of qualified personal trainers that offer online coaching for those who don't have the time to work with a trainer in person.

As mentioned earlier, regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any physical exercise or nutrition program.

References:

YMCA of the USA. YMCA Personal Trainer Instructor Manual. Champaign: Human Kinetics Publishers, Inc, 2000.

(YMCA of the USA)

Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness. Sherman Oaks: Aerobics and Fitness Association of America, 2003.

(Yoke et al.)

"Fitness Fundamentals." Guidelines to Personal Exercise Programs. President's Council on Physical Fitness and Sports.

Sept 2005 .

(Fitness Fundamentals)

YMCA of the USA. Principles of Health and Fitness. 3rd ed. Champaign: Human Kinetics Publishers, Inc., 1999.

(YMCA of the USA)

"Why Should I be Physically Active". American Heart Association., 2004 http://www.americanheart.org/presenter.jhtml?identifier=3009620

(Why Should I be Physically Active)

American Council on Exercise. Personal Trainer Manual 2nd ed. San Diego: ACE Publications, 1996

Douglas Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his Online Personal Training site at: d.galligan@Insightbb.com [http://www.Louisvillepersonaltraining.comE-Mail:

Why Did I Decide to Take Up Bodybuilding As My Fitness Lifestyle and Weight Control Method?

Have you ever taken the time to look around you at work, the beach, and the shopping mall?  Notice the standard of fitness level of the people around you?  I've noticed.  Australia has one of the highest rates of obesity in the world, and I for one am ashamed about that.  We've always had a reputation for being sun loving and active people.  I guess things have changed.

My lifestyle was probably just like many others.  I worked hard during the day as a tradesman and I practiced martial arts at night.  Until I decided to take on a new profession.  Yep, I went for a "desk job" because I figured I wouldn't have to work as hard.  But I tell you, after working behind a desk for 5 years I was suffering. 

My belly got fat, my activity levels dropped, and I kept eating the same.  5 years of that and I was way out of shape and I needed to do something about it.

I didn't know what to do, so I tried boxing again.  I remember I used to be fairly good at it.  But unfortunately my body did not handle it well and I injured myself frequently.  A crook shoulder and a nasty pulled muscle between my shoulder blades.  OUCH!  I turned to one other thing I knew a bit about. 

Weight training and bodybuilding.  I'd been lifting weights since I was about 18 just so I could impress the chicks.  I never got great results, but I did notice some strength increases.  At this point it didn't help much with the chicks, but I did feel better.

I started training my legs, I knew I could keep working on my flexibility and squats while my shoulder got better, so that's what I did.  Squats, dead lifts stretching and sit ups. 

I look back now and I think the shoulder injury was a blessing in disguise.  I worked on what I could, and I worked hard for about 4 months just doing these comprehensive exercises for my lower body and abs.  I really wanted to burn off my flabby belly fat.

Within 6 months I was training body weight exercises for my upper body, and I has lost about 25kg.  I was getting really lean, and my energy had come back like I remember.  My desk job was still a bit of a drag, but the exercise helped as an outlet for the stress, and I was more confident to approach the tough parts of my job.

Now I've got a much stronger body, I can almost do the splits, and I squat over 200kg.  Yes, I have strength and flexibility.  (this is very important!)

So why did I choose bodybuilding and weight training to achieve my goals?  Simple, it's what works. 

Do you need answers to any of the following questions?

What's the best training program?

What do I eat, and when?

What exercises should I do for my body type?

How long will it be until I will see results?

Get answers to these questions and more when you check out these FREE tips on how to achieve fast muscle gain [http://www.westysworkouts.com/] and the techniques I use to help me build muscle mass fast [http://www.westysworkouts.com/]

These are proven effective and 100% guaranteed to pack on stacks of muscle to your body fast.

See you there...

Sincerely,

Dave Vower

Need a Challenge? Join this Fitness Contest

My friend Tom Venuto has an interesting concept called the “Love Your Body” challenge. In this contest if you TAKE ACTION,  you can score points and win.  You don’t have to take pictures unless you want to.  You don’t have to write one of those novel like contest essays either.
You can see the challenge and rules here.
How the Love Your Body Challenge is Different:
The challenge is scored on points (there are no judges – you’ll “judge” yourself)You’re not even scored on your before and after progress AT ALL! You score points for TAKING ACTION!If you can take productive action such as logging your healthy meals, finishing a workout, posting your goals, or charting your weekly progress, you can score points!You get points for posting photos, but photos are optional!You can even get points for posting pictures in clothes (no swimsuit pictures required!)You get points for writing an inspirational essay telling your 49-day challenge success story, but that too is optional! (Don’t write? Can’t write? no worries!)Whoever has the most points at the end wins, but ANYONE can win… just by finishing, you’ll be entered into the finisher’s prize drawing!
Interested?  Check it out.
Be Fit, Stay Strong!
Marc David – CPT

View the original article here

Need a Challenge? Join this Fitness Contest

Starts on February 14th, 2013

My friend Tom Venuto has an interesting concept called the “Love Your Body” challenge. In this contest if you TAKE ACTION,  you can score points and win.  You don’t have to take pictures unless you want to.  You don’t have to write one of those novel like contest essays either.

You can see the challenge and rules here.

How the Love Your Body Challenge is Different:

The challenge is scored on points (there are no judges – you’ll “judge” yourself)You’re not even scored on your before and after progress AT ALL! You score points for TAKING ACTION!If you can take productive action such as logging your healthy meals, finishing a workout, posting your goals, or charting your weekly progress, you can score points!You get points for posting photos, but photos are optional!You can even get points for posting pictures in clothes (no swimsuit pictures required!)You get points for writing an inspirational essay telling your 49-day challenge success story, but that too is optional! (Don’t write? Can’t write? no worries!)Whoever has the most points at the end wins, but ANYONE can win… just by finishing, you’ll be entered into the finisher’s prize drawing!

Interested?  Check it out.

Be Fit, Stay Strong!

Marc David – CPT

View the original article here

Weightlifting Fitness

Many people read weightlifting magazines and believe to have found the solution for their extra weight. Who wouldn't like a nice and flat abdomen? Weightlifting seems to be a viable solution to lots of fitness and overweight problems, yet not all the advice and suggestions available in magazines are efficient and practical. Well, we may wow as much as we like when seeing bodybuilders giving out their workout tips in weightlifting fitness magazines. Yet, the tips provided by one publication or another can seldom get you the same professional results. How many of you train like pros and get to look like pros? Too few I'm afraid.

There are several paths that lead to muscle stimulation, and even when you make progress, the magazine weightlifting fitness look still seems very far away. The truth is that many of the muscle iron-men are taking steroids despite their very claims that they don't. The other alternative to steroids is hormonal manipulation for convincing the body to work against metabolism. Don't take everything you read for granted, have a look over other materials too and learn about the mechanisms that trigger weightlifting, fitness results.

A further issue that shatters the credibility of magazines and other weightlifting fitness publications is their support for bodybuilding supplements advertised as intense muscle boom accelerators. The no-supplements-claim is in fact a false image, and the magazines are biased because they are financed or even owned by supplements manufacturers. There are lots of materials that could reveal you the relationship between weightlifting fitness supplements, their manufacturers and the publications that support them.

Good looks sell, and that is all that matters for business. Whether you appreciate various weightlifting fitness pictures as true or fake, that is entirely up to you. Weightlifting, fitness results can actually be appreciated according to individual physiognomy, health condition and personal needs. It is essential to adapt to these criteria no matter whether you want to lose weight or build muscles. Diet, lifestyle and emotional health also have their relevance for how quickly you can get in a great shape.

Visit Daniel's blog and discover more great articles and tips about bodybuilding, weight lifting, fitness, nutrition and weight training equipment reviews.

Find out how to get six pack abs by visiting the truth about abs review [http://www.thetruthaboutsixpackabsx.com/].

Why Do You Need A Fitness Weightlifting Program?

In today's society where your physical fitness and appearance predetermines your position in the world, a fitness weightlifting guide is important for all who need and wish to get into better shape. Experience has no bearing on whether a fitness weightlifting guide is necessary for you because even the most experienced bodybuilder always researches for lifting routines and better lifting techniques. However, other than a person seeking to get big, who really can benefit from weightlifting? The truth is that there is not one person on earth who couldn't gain from a good fitness weightlifting guide. More and more people realize that in order to stay healthy, weight training is key. It doesn't matter if you're slim and seeking to tone or add muscle. It doesn't matter if you're fat and wish to lose weight and keep it off. If you want to improve your overall appearance and physical fitness, a fitness weightlifting guide with solid lifting routines is a critical component to getting you there.

Why Weightlift?:

People are becoming more aware that muscular development and strength is an important part of being healthy. Your sex, size or age doesn't change that. In fact, the American Heart Association recommends that all adults should strength train at least twice a week. Therefore using a good fitness weightlifting guide that contains solid lifting routines and lifting techniques can be extremely important for your health.

What Can A Fitness Weightlifting Guide Do for You?:

Whenever anybody starts something new, such as learning how to swim, they need to learn in a structured way to be successful. If you didn't know how to swim and just dove into water, you'd drown. Guidance is needed along with some rules to keep people focused on their goals. That's what a fitness weightlifting program can bring you.

You'll be able to get started on the right foot. You will now know how to avoid the poor lifting techniques that people make while weight training, and at the same time learn how to structure your lifting routines for fast, great results.

Like I said in the first paragraph, no matter your experience, everybody who wishes to be a weight lifter needs a fitness weightlifting program that provides lifting routines and correct lifting techniques. Everybody needs that guidance. How do the professional lifters get their lifting routines? Some make up their own but most need to read about it in magazines or on the internet. Experience has no effect for the need of a fitness weightlifting guide. It's necessary for everybody.

If you want more information about weightlifting or are seeking a fitness weightlifting guide, please visit my website. You'll find information for everybody, whether you're an advanced lifter or not. Specifically in my guide, you'll learn great lifting routines and lifting techniques that are crucial for your fitness success. Click here to visit fitness weightlifting [http://fitnessweightlifting.blogspot.com/].

My blog is based on giving those who seek physical fitness improvement with an excellent fitness weightlifting guide. I do this by divulging good lifting routines and lifting techniques that are good for any experience level. And no matter what goal you're seeking, you'll find that these weightlifting tips will fit for you. Best of all, it's all for free so check out my site here fitness weightlifting [http://fitnessweightlifting.blogspot.com/].

Contextualizing Modern Bodybuilding in Health and Fitness

Bodybuilding health is a new concept that finds a very stratified society. We are bodybuilders and they are just fitness trainers. The feeling is mutual the other way round. The concept of marrying health and fitness into bodybuilding training is alien to us and even opposed at some quarters. Let us take a brief walk through the history of bodybuilding so that you may appreciate why bodybuilding health is the hybrid engagement that best fits your life.

Eugen Sandow, our honored father of the modern bodybuilding as we know it, started the art at around 1880's. His sole intent was to reconfigure his physique attractively for public display. To him muscles became the ultimate achievement of bodybuilding training. That is the heritage granted us all through the decades up to the moment Dexter Jackson lifted up the 2008 Mr. Olympia trophy, and even today. Through all these years, bodybuilding was never been meant to improve one's health and quality of life. It was all an addiction to muscle mass, muscle strength, pump and physique dimensions.

When the first-ever grand bodybuilding competition hit the America continent on January 16, 1904 at the New York's Madison Sq. Garden, Al Treloar won because he was the most masculine and not because he was healthy or because he was leading a good life.

Joe Weider and his brother Ben came into the game to facilitate a more specialized muscle-based bodybuilding training that had nothing to offer the health and fitness of an individual. Theirs was the muscle mass business. Larry Scott, the muscle legend, Sergio Oliva and Serge Nubret were the stars of the 60's muscle mass decade.

Every bodybuilder worth his or her salt loves the three decades spanning from 1960 to 1990. These were the decades in which bodybuilding became the most noble of all training regimens ever known to man. It gained prestige and prominence across the globe.

Just ask the IFBB. They will tell you a tale of smudging success and infinite returns. But what do you know? These were the decades in which anabolic steroids came into the scene and ruled bodybuilding training. Anabolic steroids became a staple diet not only in bodybuilding but also in others sports. Nevertheless, it was in bodybuilding that it lived as a legit diet until the governments came to the rescue with policy enactments.

We who are conversant with the bodybuilding lore know that these decades saw the rise of unbelievable mass monsters. Name the greatest among them, the indomitable Arnold Schwarzenegger or the peers along him the likes of Lou Ferrigno, Franco Columbu, Dorian Yates and Lee Haney. Do not forget the building of a man, legendary Ronnie Coleman or Paul DeMayo for that matter. These noble men defied all norms, crafted history, set trends, dominated the globe and touched the zenith of bodybuilding glory. However, while looking like gods from the outside, most of these legends were living on anabolics, the amount that would fell an elephant.

The debate here will not be whether they were right or wrong. It is not even, whether anabolic steroids are good or bad. It is about what medical research has authenticated. Bodybuilding on anabolic steroids is buying a ticket to the grave. It is a total disregard of health. The sad thing is that even if anabolic steroids are banned and regulated today, they are the chief aides in modern bodybuilding even now. A cursed inheritance it is, accrued from ages when health and fitness were separated from bodybuilding training.

Every time an individual pursues a bodybuilding program without the sole intent of developing a supremely healthy and fit physique, he or she falls prey to anabolic steroids soon or later, or at least to the abuse of bodybuilding supplements. At the end, a bodybuilding program becomes the path to cancer, to kidney failure, to hypertension, to heart problems, to dysfunctional sexual organs, to skin complications and to a myriad of health complications.

That is why modern bodybuilding emphasizes the hybrid of bodybuilding training with contemporary health and fitness practices. We have learnt from the mistakes of the past and we are determined not to make them again. Our health depends on it, even as we pump iron. To any natural bodybuilding fan, bodybuilding health is the new dimension that marries bodybuilding programs to health and fitness.

There is a link between a bodybuilding lifestyle and optimal health. Once an individual strikes that link, he or she attains optimal physical fitness as a by-product. With the right information, you can easily set up a training regimen that is centered on bodybuilding health. From this program, muscle mass and strength will accrue and with it physical fitness.

There is a link between a bodybuilding lifestyle and optimal health. Once an individual strikes that link, he or she attains optimal physical fitness as a by-product. With the right information, you can easily set up a training regimen that is centered on bodybuilding health. From this program, muscle mass and strength will accrue and with it physical fitness.

Machahi John Joel is a bodybuilder who passionately writes on the bodybuilding health concept, trying to establish the crucial link existing between bodybuilding, health and fitness. The author can be reached at jojoma@digitalhealthandfitness.com. Alternatively, keep logging on to http://www.digitalhealthandfitness.com [http://digitalhealthandfitness.com/] where we are intent on providing you with the modern bodybuilding resources that will help you generate supreme physique definition, muscle mass and muscle strength within the essential limits of contemporary health and fitness [http://digitalhealthandfitness.com/].

Fitness Health Nutrition Tips

There are times when even the most fitness and health conscious diner succumbs to the temptations of the buffet and calorific sweet meats. But is pigging out occasionally a harmless indulgence or a real health worry? Here are some fitness health nutrition tips to lose weight healthily.

Firstly we need to stay clued in. Knowledge is power. In other words, we have to arm ourselves with the facts about fitness, health and nutrition. For instance we need to know what a healthy diet is and ignore the fads. This way we are more likely to build confidence in our abilities and achieve our fitness goals. Long term weight control is about being realistic, and enjoying healthy eating and exercise habits for life and reaping all the benefits.

It is absolutely important to have clear motivation. It will be better to write down the reasons for wanting to achieve fitness by following a nutritious and healthy eating pattern .It definitely helps our feeling of commitment. We have to include reasons that are not just about appearance. For instance, will it help us feel fit enough to do more things that we want to do or will it cure the back pain etc.It can be a useful motivator if the going gets tough.

It helps us to become more aware of our eating habits and problem areas if we write down what we eat and drink. It is a powerful way to kick off planning and bringing changes to the diet and put us in control as it paves way to recognize what is going on and understand more about our self. Keeping a food diary helps to stay on track and see the great progress made.

Another important fitness health nutrition tip is to set realistic goals. Losing five to ten percent of the weight is an ideal target. Losing modest amounts of weight are not just easier to keep off but bring big health benefits. If the goals are realistic they are likely to be achieved and we stick with them and feel successful, which in turn boosts our self confidence.

We need to work out as to how to achieve the goals. Writing the goals and action plans helps enormously. Much of the eating we do when we are not hungry is a habit like response to a variety of triggers. We need to plan ways to avoid these triggers like keeping the binge foods out of the house or joining an evening class instead of watching TV etc.

One of the main fitness health nutrition tips is to be a conscious eater and make choices about what we eat. It will not only help us feel in control and achieve our goals, it will stop us from feeling deprived. If unwanted food cravings do strike, acknowledge them and distract oneself with a chore or a more involving task.

Finally eat regular meals, starting with the breakfast. It helps us to regulate how much we eat by stabilizing blood sugar levels and allowing us to recognize natural feelings of hunger and fullness. They also stop us from worrying about hunger as we know our next meal or snack is not far away.

All of the above fitness health nutrition tips are the latest tricks of the trade which helps one lose weight healthily. So get real and be specific, remember the first few days are always the hardest. But with perseverance, you can outwit your weight.

The author Mary Rose has several books to her credit including those on Health, fitness and related ones. For more information log on to http://www.casanads.com/bm/hf.htm

Golf Fitness Exercises for the Amateur Golfer

With all the talk about the players on tour getting stronger and more flexible, we hear a lot about exercising for golf from television commentators and read about it in the golf publications. But what exactly are the best exercises for the amateur golfer?

A great question that has a good answer, but before we give you the answer let us provide some background so the answer makes a little more sense to you. First of all, discussing the golf swing for the time being will get us rolling.

What exactly is the golf swing? The golf swing is an athletic movement that requires using of the entire body from "feet to fingertips" in order to complete the swing. Realize that the golf swing is not about the club, not just about your grip, or where your head is during the swing. The golf swing is a movement that requires your entire body to move through a sequence of movements with the correct timing. To perform the "athletic movement" of the golf swing requires the body to begin at address, move through the actual phases of the golf swing and complete it with the follow through. In order to perform this activity with efficiency and repetitively, the body must have certain physical parameters.

These parameters, as I call them, are actual physical categories of the body that need to be developed to a certain level. These categories of the body are the platform from which the body is able to perform the athletic movement of a golf swing efficiently. The categories are probably familiar to many of you, but for the purpose of this article let us briefly run through them.

The body is required to have certain levels of flexibility, balance, endurance, strength, and power to complete a golf swing. If the body lacks in any of the above categories, then the results will be seen in the golf swing. The results are usually in the form of poor mechanics, bad shots, or poor scores on the course. So, now that we know what the connection is between the "body" and the "swing" let us address the question about the best exercises for golf.

The Best Exercises for Golf

Let's say you walk into your local health club and see all the fancy machines and aerobic machines at the facility to get you shape. What ones would choose? Would you choose running on the treadmill for 30 minutes, or would it be better to push out a couple sets of bench presses? Well, the answer to our question really lies within the connection between your swing and your body.

I will tell you that exercises meant to "pump you up!" or give you that "six pack" are not necessarily the correct exercises for your golf game. Neither is that weight training program you used back in high school. So, with those thoughts in mind what do you think the best exercises for golf are?

Right now we know, in general terms about the golf swing, what is required of the body for the golf swing and what exercises are not good for the swing. Armed with that knowledge we can decipher what the best exercises for golf are for you.

Beginning with flexibility, we know that the entire body must move through certain ranges of motion to perform an effective golf swing. And what happens if your body is not able to move through the required ranges of motion of the golf swing? The answer: the golf swing will mechanically suffer resulting in shots that are less than optimal. So part of the exercises that are good for golfers are flexibility exercises and, even more so, flexibility exercises that work the muscles used in the golf swing through the movements involved in the golf swing. So first and foremost flexibility exercises should be on the top of your list.

The second category of exercises that would be conducive to the golf swing would have to do with balance. We hear about balance in reference to the golf swing all the time. "Stay balanced through the swing; transfer your weight to maintain balance during the swing..." But what does balance exactly mean? Balance is the ability to control your body through a specific movement pattern. The movement pattern we are discussing just happens to be the golf swing. We know the importance of balance in relation to the golf swing, so how do we train our body for better balance in the golf swing? Before we answer that question we need to know a little more about balance. Balance in relation to the body has to do with the connection between your nerves and muscles. Essentially your nervous system, as a result of messages sent from your brain, tells your muscles how to move to maintain the body's balance. The more efficient your nerves and muscles are to these messages the greater balance abilities the body develops. So balance exercises train both the nervous system and muscular system to become more efficient at this function. Summing it all up, balance is the second category of exercises that will assist your golf game.

The third category of exercises that are beneficial to golf have to do with your muscles. The golf swing requires the muscles of your body to move through a specific range of motion (flexibility) and help with your balance capacities. In order to perform these actions and others, your body needs certain levels of strength and endurance. The definition of strength is the ability of the muscles to exert force for the given "athletic action" (simplified definition but a good working definition for us). Endurance is the ability of your muscles to do the same activity over and over again for a specific amount of time.

First off, let us discuss strength. The golf swing has one intention of developing club head speed while maintaining balance through the swing. The muscles in your body must have enough strength in them to do both. Now, when we discuss building strength for the golf swing it is NOT the type of strength needed to bench press 250 lbs. Or squat 500! It is strength geared towards the improvement of your swing. I refer to this type of strength as "golf strength." So when you get to the gym, performing strength exercises like bench press will not help your swing. Exercises that train the body in the positions and through the movements of the golf swing will help your swing.

In addition to strength, we need to develop endurance in your muscles. Think of how many swings you may take over the course of 18 holes. In order for you to be able to swing the club the same way on the 18th hole as you did on the 1st hole. Your body has to have high levels of endurance. This will allow your body to perform the golf swing without getting tired. You develop endurance similar to how you develop "golf strength." Utilize exercises that train the body in the positions and through the movements of the golf swing. Lighter loads with higher repetitions will be used for these exercises. The end result will be the development of "golf endurance."

The final segment of exercises beneficial to your golf swing is power training. Power training is geared towards the ability of your body to generate high levels of club head speed. Power development by the body is what allows for greater distance on your shots. Clubs help, golf balls help, but it really comes down to the piece of machinery, your body, swinging those club and hitting those golf balls. Development of power for the golf swing is very similar to the development of "golf strength and endurance." It is the utilization of exercises that place your body in the positions and move you through movements similar to the golf swing.

Summary

So there you have it, the answer to the types of exercises best for the improvement of your golf swing. I think you now realize it is not one exercise, but a group of exercises that incorporate flexibility, balance, endurance, strength, and power. A combination of these exercises is what will enhance your golf swing.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with 2004 Masters Champion Phil Mickelson. To learn more about Sean and his golf fitness progams go to http://www.seancochran.com

3 Very Effective Exercise Workouts for Optimal Fitness

I'm always searching for the best way to get fit and stay that way. I want to share with you the three best type of exercise routines I have done and find to be highly effective at reducing weight and getting the body muscles strong and toned. There exercises workouts are not for the beginner in mind. I would advice you to work on some basic calisthenics and cardiovascular exercises first before diving in these routines.

Interval training is one of the most effective exercise when it come to general fitness and overall health. It will greatly benefit the heart and cardiovascular system and also work the major muscles such as your thighs, buttocks, and calves. Whether you walk or run you can incorporate intervals into your workout. Here is an example, if you usually walk for 45 minutes at a time what you would do is every 5 minutes you would pick up your pace for 2-3 minutes so your body is working harder for that time. Then you slow down to you regular pace. This shocks your system and uses a different energy source for the intervals. You will get a better workout and get or stay in shape faster.

One of my favorites is weight training. As we get older we lose muscle mass which makes us weaker and our body does not burn as many calories. Muscle tissue uses more energy, therefore burns more calories even at rest than fat tissue. Start out slow, doing only what your comfortable with and you will soon find your comfortable level to be so easy that you will add more weight and in turn you will build more muscle and burn more calories even during resting.

The other pick is circuit training, and it takes advantage of both aerobic and anaerobic exercises to give you somewhat of the best of both worlds. One way to do circuit training is to do a series of light weight lifting exercises with very little break in between exercises. The other consist of doing calisthenics or weight lifting exercise and following it with an aerobic exercise such walking or running in place. You would continue this for anywhere from 30-45 minutes depending on your fitness level.

Any one of these exercise routines will help you tremendously with you fitness and health. It is also good to break up the monotony of one by switching to the other. Do intervals for a week, the switch to weight training for a week, then do a circuit workout for a week. You will be surprised at the way you will look and feel when you add these routines to your daily or weekly workouts.

Joe Sloan has been writing articles online for nearly 4 years now. Not only does this author specialize in diet, fitness, and weight loss, you can also check out his latest website on Step Aerobics DVD [http://stepaerobicsdvdinfo.com] which reviews many step aerobic exercise videos. [http://stepaerobicsdvdinfo.com]

Stretching and Warming Up Are Important Before Exercise For Ideal Fitness

Are you a person who does not realize the consequences of failing to warm up before each time you exercise? If you are involved in any kind of physical exercise, it is imperative that you warm up before starting any strenuous physical activity.

This is ever more important if you are over 40 years and have not been involved with physical exercise on a regular basis. Going out in the yard or garden to work on a weekend when you are not doing it daily, can lead to not only sore muscles and joints but even serious injury. As you get older your heart becomes weaker, your joints have less fluid and are less flexible and you tendons and muscles are less supple.

Why warm up? When you warm up, you should start out gradually increasing the level of activity and physical stress which increases the blood flow, oxygen and nutrient supply to your heart and muscles.

Your warm up increases mental alertness and awareness, loosens joints and increases joint fluid, and loosens muscles, minimizing wear and tear on muscles and joints. It also allows for increase in the blood flow to your heart preparing for its needed increased activity.

How can you warm up to gain these benefits? You can jog,run,walk briskly, use a rowing machine or cycle or use one of elliptical or similar stepping/walking machines. Initially, it can be done using any activity that enables the heart to beat faster.

One can simply walk or jog or if cardiovascular equipment is available, such as a rowing machine or a bicycle, these can be utilized.Start Start slowly at a gentle pace allowing the heart rate and body temperature to slowly increase. Your pace should be increased slowly depending upon your current level of physical fitness. If you do this you will feel energized and not exhausted.

After warming up for 3-5 minutes, (working up a light sweat,longer if the person is working out in a cold environment), you should stretch your whole body which will increase flexibility especially in the spine, shoulders and hips. The type and degree of stretching is determined by the kind of activity you plan to engage in.

For instance, if one is about to play sports, the recommended kinds of stretching would be the ones that reproduce the same activities and movements you plan to engage in. Each stretch of a tendon or muscle group should last at least 8 seconds. The stretching should be done only after and initial period of warming up. Stretching is a steady process, not one of bouncing which can lead to muscle tears or strain.

If you are a weight-lifter, this stretching should be done only after your weight lifting warm up. Start out lifting 50% of your planned maximum weight for the session doing the planned number of repetitions. Then go to 70% and then 90%. Rest 30 seconds and repeat the process to finish you warm up. Now proceed to stretching.

After this warm up and stretching, you can go on to your planned heavy lifting for the day.

A cool down procedure similar to your warm up, is as important as your warm up to allow the heart and skeletal muscles to cool down and get rid of accumulated waste products from you vigorous exercise such as weight lifting. After warming up and proceeding to the main workout, it is equally important to cool down.

When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.

For your good health, be sure to follow these guidelines and precautions to maximize your work out without injury.

Gorden McMurry, (Gorden the Trainer) works to help people look better, feel better and enjoy long and healthy lives. At over 70 years of age he is in excellent health personally maintains a full time work schedule. He still enjoys skiing advanced slopes in the Rockies as well as over 5 hours per week of vigorous physical work outs. For a training program to help you maintain your best health and fitness possible, follow the link below:

[http://www.ideal-fitness.org]

A Weight Lifting Programme Satisfies Your Fitness Needs

Your overall weight lifting programme is very important to your health and strength. There are many reasons to design a specific weight lifting programme such as weight loss, general fitness, sports, or shaping the body. Your lifting programme is most efficient and effective when created with your specific goals in mind.

You need to do a few things before beginning your lifting programme. Start by warming up the muscles. This prepares you heart, lungs, and muscle for the activities ahead. You can walk, jog, cycle, or perform any other aerobic activity before starting your lifting programme. Light stretching is okay as well.

As you begin your weight programme, decide on the amount of weight you wish to start. Remember not to lift too heavy too soon. Start with 1 set of 12 repetitions for several exercises. Build upon your weight programme, and eventually you will grow stronger and fit.

Decide on the frequency of your workout and stick to it. If you decide to lift 3 times a week for 45 minutes a day, be sure you do at least that. After 10-15 sessions, consider whether you want to increase your original workout.

Make sure you cool down and stretch at the end of each session. This aspect is very important to your health and fitness progress. Make sure you consult a doctor about any pains you endure. The important thing is that you are comfortable with your programme. There are so many possibilities for you. This gives you a great start.

Pro Trainer Reveals...

If You're Making Even Just One Of These 5 Simple Workout Mistakes You Might As Well Be Skipping The Gym And Sitting On The Couch Eating Ice-Cream.

If you would like more information on this article then visit [http://www.powerfulworkouts.info].

Fitness Training & Exercise For Weight Loss

All my life as what i had been experience when i had a weight problem . The part of the problem is genetics and another part is poor eating habits. I had accepted this as my way of life, until our daughter started also to have a weight problem. We discussed our weight and decided that we would work on the issue together. Along with eating healthier we started fitness training. We all could use a bit more fitness training in our lives. Those who do not certainly know who they are. As for the rest of us, getting into shape is instant. Well, that is if you want to live a long and healthy life without the burdens of high cholesterol, heart disease, obesity, and heart failure. Yeah, you pretty much heard me correctly. This is why I adopted a great fitness training program.

Both of us changed significantly when we started our new way of living tow years ago. The fitness training has not only toned our muscles and reduced our weight, but it has also improved our self esteem. I didn't realize myself having a low self esteemed before starting fitness training, but i realize that many of the decision in my life have centered on my weight. I have been involved with countless diets over the years. I have arthritis so I often used this as a reason to not consistently exercise. All of that changed by being motivated to help my daughter and by finding fitness training that was right for me.

After we started dieting, my daughter and I joined a health club. The club employs several personal trainers, but we thought we would develop our own program. One day as when we started using the fitness equipment one of the trainers started giving my daughter tips on her posture as she was using the treadmill and started talking to us about important posture in fitness training. He also told us that we should include weight lifting to build strength in our upper bodies. My daughter thought it would be fun to have a full fitness training session with the personal trainer so we signed up for a time the next week.

And that was the beginning of our transformations. Having a professional guiding us was extremely helpful. We worked harder at the fitness training while at the club and we were more motivated to walk and bike on the days that we were at home. After two years we have both lost weight and have toned our muscles. e have also grown much closer to each other because we openly discuss the concerns about our weight. I believe that the fitness training kept us motivated at first and now the positive effects of the weight loss are keeping us committed to our new way of life.

We all know that it is possible to love your fitness training regime. I integrated a regular training ritual into my weekly fitness training program. This offers me better self-defense skills and a good cardio workout. For all you guys out there, this is the ultimate way to bulge up. And NO it's not steroids! The funny thing about steroids is that a lot of guys take them and don't even gain any muscle mass whatsoever. You need to do some heavy weight training to get stacked. You have to push those muscles and empty them that will causes the fibers to tear and grow back bigger and stronger.

It's funny because not too long ago I changed my fitness training program. After doing some intense research on the web, i have found out that i was doing too much. Can you believe that? I needed to cut my weight training. I pushed it to the limits with three chest exercises and a total of 12 sets. This was wrong! Not the exercises or sets themselves, but the three times per week. I should have been doing this once each week. Your muscles need that 7 day period in between to heal and grow. Without proper recovery, you're wasting your time.

It's time to get involved if you have already figured out a decent fitness training program for your body and goals. If you need more assistance regarding on this, then maybe the Internet can offer some ideas. So, what are you waiting for get on line now and sort through infinite fitness training programs that suits nearly to you.

If it is time for you to start moving more and lose some of that weight, then take a look at weight loss using exercise programs at out web site.

10 Top Pregnancy Diet & Exercise Tips From Fitness Expert Kelly Rennie

Pregnancy can be miraculous but overwhelming. Women are used to living their lives a certain way; suddenly, they question everything they do. Unfortunately, fitness is often the first to go, which is a big mistake.
Exercise during pregnancy has tremendous benefits for the mum-to-be, most of whom have shorter times in labor, easier births, and faster returns to pre-pregnancy figures as a result.
Being pregnant doesn't mean you have to stop exercising, and it doesn't have to mean being tired all the time. By planning a regular exercise routine and by eating a wide variety of wholesome foods, you can maintain your fitness and health during this time of extra demands on your body.
That's what I've done, and you can too. Here are some basic tips you can follow when exercising as a pregnant woman:
When it comes to pregnancy exercise, the first thing that you want to do is discuss this with your doctor or midwife. Your doctor is going to have the most information about your personal health issues and any risks you and your baby face in the months to come.
Follow their recommendations. A professional or qualified pre/post natal trainer with experience training pregnant women is also a great asset during this time. The more knowledgeable people you have helping you, the better.
If you exercised regularly up until your pregnancy, the chances are you can continue what you're doing, unless your activity is classified as "high risk."
If you don't usually exercise, this is still a great time to start and your baby will definitely thank you for it. But, heed the changes your body is undergoing.
For example, your body produces a hormone called relaxin during pregnancy.
This hormone softens joints and ligaments
to make the birth process easier, so gentle
stretching is recommended after your workout.
However, overextending joints may result in an injury, one
that could be permanent.
A whole new person is growing inside your body. That person needs more oxygen and energy, so watch for shortness of breath and other signs of overwork.
If you work at just the right pace, you should be able to carry on a normal conversation while exercising (the talk test).
But, to be more accurate, learn to measure your own pulse to tell you exactly how your body responds to exercise.
If at any time during exercise you feel extremely fatigued, faint, dizzy, lightheaded or clammy, stop exercising and cool down.
Advise someone before you leave the gym; tell them how you have been feeling. If it gets worse, contact your doctor or midwife.
Once you get the go-ahead from your doctor, stick to a regular routine. Thirty minutes of daily exercise can help reduce back pain and body aches. It may also help you sleep better, improve your posture and boost your mood.
Working out during pregnancy promotes muscle tone and strength, helps you cope with labor pain and allows you to bounce back after pregnancy.
It also helps maintain natural body rhythms. Starting and stopping exercise throughout a pregnancy is much harder on the body than simply maintaining a routine.
Of course, you need to adapt your exercise routine as your body (and the baby!) gets bigger, but setting and sticking to a workout schedule is a smart choice.

Avoid high-risk sports and activities during pregnancy. Extreme and contact sports are out of the question - this isn't the time for BASE jumping.
Any sport where you are highly likely to fall should be postponed until after the baby is born.
Use common sense: If the activity could harm you while you're not pregnant, then don't do it while you are pregnant. Low-impact, low-risk, non-contact sports are what you want.
These include:
Hydration is always important with exercise. but it is even moreso when pregnant. To maintain enough hydration for you and your baby, drink up to 1 pint of liquid before exercising and 1 cup of liquid every 20 minutes during exercise. Even if you don't feel thirsty afterward, replenish the fluids lost during the exercise.
Also, pay attention to your temperature when you exercise. Overheating your body can lead to exhaustion and other problems. Wear breathable clothing and pay attention to the temperature in the room or outside while training.
If you start to feel too hot, do your cool-down moves another time.
Although your doctor can provide you with a wealth of information about exercising when you are pregnant, don't ignore the feedback from your own body. Your body knows what it can and can't handle, so listen.
If you do a form of exercise that your doctor approved, but it doesn't feel right or even hurts, set down the weights.

Mums-to-be must eat well to ensure they get all the nutrients they and their baby need. Start shopping in the produce section. Bananas and whole grains, rich in vitamin B6, encourage red blood cell formation.

Sweet potatoes contain Vitamin A for growing bones. Spinach and salmon are full of calcium, which helps prevent bone loss during your pregnancy and aids the growth of your developing baby's bones.
Your pelvic floor is a layer of muscle that supports the uterus and helps you maintain bowel and bladder control. It's put under immense pressure during pregnancy.
Do pelvic floor exercises every day and you'll help keep your back and spine strong, flatten your tummy post birth, and alleviate the problems with bladder and bowel control that are common after childbirth.
Clench your muscles as if you are trying to prevent a bowel movement; at the same time, draw in your vagina as if to stop the flow of urine. Hold for as long as you can, then relax.
Repeat as often as you can throughout the day, and make sure you carry on after the birth.

During pregnancy, don't dive right in to your workouts. Prepare your muscles and joints for the work ahead, and increase and decrease your heart rate slowly, not sharply.
Leaping into strenuous activity before your body is ready could strain your muscles and ligaments, leading to post-workout aches and pains.
Go slowly, tuning-in to your body and acting consciously during exercise.
Make sure to pay attention to this part of your exercise routine.
During pregnancy, sleep can be a fleeting commodity. Unfortunately, anxiety and stress, hormonal fluctuations, and physical discomfort make sleep all the more critical.
Taking short 20 minutes naps through the day will help you recover and maintain your energy.
Please note that this information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the author, nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

 About The AuthorFitness expert Kelly Rennie is a personal trainer, model and author who owns 2 successful gyms. She specializes in pre/post natal exercise...
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Do The Weight Lifting Routines Defined By Popular Health And Fitness Magazines Work?

If you happen to follow the editions of a health and fitness magazine on a consistent basis, undoubtedly you will notice a very interesting fact. Each and every edition comes with new breakthrough training programs that guarantee you crazy pumps like you've never seen before. Something is not quite right there, isn't it? How many times can bodybuilding science make cutthroat breakthroughs in pre-workout supplements or bodybuilding regimes? Many fitness magazines are filled with empty claims and you might reach nothing but a dead end if you fall on a collection of recipes for weight lifting routines that lead to nothing but exhaustion and injury.

I am going to refrain from being biased here. Many magazines define appreciable weight lifting routines but often forget to set the required parameters. No two individuals are alike. Where the training pattern described in one magazine might work wonders for a few select individuals, for others, the same weight lifting routines might prove to be disastrous. Most fitness magazines describe weight lifting routines consisting of outstanding exercise selections and structures ideal for experienced fitness enthusiasts but lead to exhaustion for beginners. Some of the combinations of high training volume and maximized training intensity are just not suitable for the real people.

The good question here is why? Why don't the seemingly good training programs work when implemented in reality. A very useful fact for you is that your muscle fibres can withstand no more than a combined 30-45 minutes of extreme tearing and energy depletion which occurs when you do intense weight training. Full intensity training should not be applied to every set and rep consistently. Training volume and training intensity are two variables that need to be balanced and most of the weight lifting routines in fitness magazines lack that particular aspect. If you push yourself too hard with your training believing you will have a body to die for at the end as promised by magazines, you can be subject to over-training, a destructive state you don't want to be in when undertaking your weight lifting routines. For best results, you should look out for those weight lifting routines that suggest 6-8 intense sets for the large muscle groups of your body and 2-4 sets for small ones.

However, most workout magazines contain useful tips on proper exercise form. You might want to watch out for those when you design your weight training programs. Many articles in the fitness magazines come attached with photos of professional lifts with regard for safety. However, do not take the information provided at face value. Always double check the tips before you begin with your weight lifting routines. It might be a good idea to visit bodybuilding forums to top up on your knowledge of weight lifting routines. Do not subject yourself to injury by silly beginner mistakes such as using a slack grip with thumbs wrapped behind the bar instead of around it. You should always include safety collars in your weight lifting routines. For these reasons, when you watch out for your ideal bodybuilding program, do not just focus on the written content, you need to view associated pictures with suspicion as well.

If you want a really simple but effective way to build lean muscle, then I urge you to check out the following presentation about weight lifting routines. Click here [http://putonmusclenotfat.info] to learn more about them. You can also check out our bodybuilding blog for more information on fitness.

Fitness and Exercise for Weight Loss

In order to get optimum results from your diet efforts, you must exercise on a regular basis. That being said, it's prudent to get your doctor's approval prior to starting any exercise program. There are two types of exercise, aerobic (often referred to as "cardio" or cardiovascular) and weight lifting. The best time for you to do either an aerobic or a weight lifting exercise is first thing in the morning before your first meal. When you get up in the morning your sugar levels aren't elevated from a prior meal so instead of your body burning off your meal as a source of energy, it will burn fat. If you can't get your cardio or weightlifting exercises done in the morning, then exercising sometime later in the day is certainly much better than not doing it at all. Incidentally, taking a protein supplement (ideally with Branch Chain Amino Acids) prior to and immediately following your workouts is ideal for healthy muscle repair. Then eat. One of my favorite benefits of exercising is that you can eat satisfying portions of healthy meals and it's good for your figure.

If you haven't been doing some form of cardiovascular exercise up until now, then it may seem difficult at first. For your first week, I'm more interested in you getting into a comfortable routine than breaking a sweat. So make sure your first week of exercise is easy. Maybe start out with a 15 minute walk. Just get into a routine. If you're on a stationary bike, use very little resistance. If you're on a treadmill, walk briskly instead of jogging. While you're on a stationary bike or treadmill, use the time to read a book, watch the news (or a movie), or listen to music. I find an efficient use of this time is to listen to educational seminars while jogging. This way I simultaneously "strength train" my mind. It's surprising how quickly the time passes.

After your first week, start increasing the duration and intensity of your cardio workout session. For instance, if you're on a stationary bike, then increase the resistance to where it's challenging but not impossible to last for 30 minutes. Likewise, if you're walking briskly, start to jog. You want to break a sweat. If you miss a day for whatever reason, don't be hard on yourself. Just pick up where you left off the next day.

Weight lifting is a good way to stimulate your muscles to firm up. Is it necessary, no! Will it make you look and feel better? Absolutely! By lifting weights, or using exercise bands, you are breaking down muscle tissue. As your muscles heal, they get stronger. Keep this in mind; stronger means firmer and firmer is much better than flabby. Plus, the firmer your muscles, the greater your RMR (resting metabolic rate) and the more fat you burn as you sleep. Imagine that!

For almost two decades, Stephan Karian, founder of Great American Products has been a health and nutrition expert dedicated to helping people achieve optimum vitality through nutrition and healthy lifestyle. He has appeared on hundreds of television and radio stations throughout North America. For a FREE download of his groundbreaking 240 page health book, ANTI-AGING AND YOU, go to http://www.GreatAmericanProducts.com/book.

For The Love Of Fitness: Team Bodybuilding.com Celebrates V-Day In Healthy Style

For fitness athletes and the athletically-minded, St. Valentine's Day presents diet and exercise conflicts that threaten the fabric of any 12-week plan. Sugary milk chocolates and fine fatty dining can off-set achievements made in the gym, while various dates might keep you out of the gym - and potentially on your butt - for the day.

We asked our spokesmodels (some fresh from our 2012 BodySpace Spokesmodel search) how they enjoy the holiday, if they can prepare healthy desserts and, since V-Day is mostly about connections with the opposite sex, what makes being fit attractive. These are their responses...

What's the most attractive thing about being fit?

Being fit means life is fun, right from the moment you wake to when you snuggle into bed at night. For me personally, when I am fit, I am in a far better mood most of the time and my confidence levels are up.

Do you have a favorite fit Valentine's Day dinner or dessert?

I take my time eating Lindt dark chocolates.

Any active Valentine's date ideas?

My husband and I lead different jobs, so when we can spend time together, it's always a treat. We enjoy a couples workout at LVAC taking our time, making it fun, then grab a shake and enjoy a walk at the park with our dog Leo.

What's the most attractive thing about being fit?

Looking and feeling sexy.

Do you have a favorite fit Valentine's Day dinner or dessert?

Seared scallops with roasted asparagus and red wine for dessert. You can make this with your Valentine while enjoying a bottle of wine. Skip buying candy and a pre-written card. Instead, write a card yourself and surprise him/her with a favorite photo, framed.

Any active Valentine's date ideas?

My BF and I will be in Lake Tahoe, Calif., snowboarding and celebrating. We have dinner reservations and a sleigh ride following.

What's the most attractive thing about being fit?

The most attractive thing about being fit is, first and foremost, the appearance. You look healthy and strong and your body shows off your lifestyle. In a fit person, you can see that the person works hard, they are dedicated to themselves regarding workout and diet, and you know that dedication transfers over into the rest of their life - relationships, work ethic, etc.

Do you have a favorite fit Valentine's Day dinner or dessert?
Place halved strawberries, pineapple and melon balls on skewers, alternating one strawberry half, one pineapple chunk and one melon ball. There should be two of each fruit on each skewer.Place remaining strawberries, yogurt and honey in a blender. Whirl on medium low speed until smooth.Put in bowl and place on serving platter; surround with fruit skewers for dipping.2 servings of 3 skewers each.
Any active Valentine's date ideas?

Activity that day will consist of an early morning workout and light cardio and breakfast following. We plan to go to the zoo that day, which is a few hour walk, and will finish the night with dinner.

What's the most attractive thing about being fit?

On the shallowest level you can see the size and shape of someone without knowing them and be instantly enticed. On a deeper level, knowing someone is fit should reflect their self-discipline and work ethic, which are qualities I would find admirable in a partner.

Do you have a favorite fit Valentine's Day dinner or dessert?

What's Valentine's Day without chocolate? Good thing for Walden Farms, which makes a zero-calorie syrup. You can spice up any fruit concoction. An example: strawberries covered with chocolate syrup.

Any active Valentine's date ideas?

Take her skiing. Go hit the slopes and take it back the ski loft and chill out in a hot tub...

What's the most attractive thing about being fit?

Someone who takes care of himself and makes time to get in his workouts is such a turn on. Having a man who is both strong and fast is must for me. He's gotta be able to keep up with my active lifestyle.

Do you have a favorite fit Valentine's Day dinner or dessert?

Yes!

Dinner - Salmon with honey drizzled on one side, with chopped raw almonds on top. Bake at 350 for about 15 minutes! Amazing! Add a sweet potato and veggies! It's a perfect meal.

Dessert - Fat-free, sugar-free, instant chocolate pudding. Make according to the directions on back of the box, then layer that with Cool Whip Lite in a clear class: it's guiltless and low calorie. This will impress the ladies and kill any sweet tooth!

Any active Valentine's date ideas?

Some of the most romantic dates can be a walk along the beach or packing a picnic. I'm not much of a dinner-and-movie kind of girl, but plan something adventurous like hikes or rock climbing and you'll have all of my attention.

What's the most attractive thing about being fit?

I find that the most attractive thing about being fit is the confidence people radiate. Fit people tend to have more energy and a zest for life in general. I think people are typically drawn to others who are energetic and happy.

Do you have a favorite fit Valentine's Day dinner or dessert?

I love baking muffins for my sweetie for Valentine's Day. It's rather easy to find muffin tins in the shape of a heart to make them more festive. Any one of my protein bar recipes on the site, even the cinnamon-swirl protein bread, would make great options!

Any active Valentine's date ideas?

I asked my fiancé if I could plan Valentine's Day this year. I figured that would take the pressure off. We are going to a beautiful hotel downtown, where I booked massages and dinner reservations. I really prefer experiences over gifts on most any occasion.

What's the most attractive thing about being fit?

The most attractive thing about being fit is that it shows you take care of yourself. You take control of your destiny and choose to live a healthy lifestyle. A sexy body is usually accessorized with beautiful hair, expensive perfume and a manicure, which is never a bad thing...

Do you have a favorite fit Valentine's Day dinner or dessert?

Yes I do! When it comes to Valentine's Day, desserts such as cheesecakes and candies come to mind. I like to look at it as a chance to throw some chocolate down the hatch! That being said, I created a "sludge"-like dessert that looks terrible but tastes great. It has the chocolate you need to satisfy your urges, but also the nutritional value to keep you on track. It's full of complex carbs, high-quality protein, and healthy fats!

Throw everything in a bowl and mix until you get "Russo Sludge."
Any active Valentine's date ideas?

For me, it's a night out in New York City. Although the cold weather may want to make you cuddle up with your "Beau," it's a good idea to get out and hit the town.

Choose a hotel within walking distance of your favorite places, and walk hand-in-hand to each event (no taxis). Don't be afraid to go out to dinner, but make sure the chef allows you to make changes to his Set-Holiday-Menu so you don't stray from your nutritional goals!

Eat your lean grilled meats, substitute your french fries for a baked potato, ask for your veggies steamed, stay away from heavy dressings, and enjoy being catered to.

When it's time for dessert, just ask for the bill. Have your dessert pre-made and ready for you back at the hotel. The dessert given above takes 5 minutes to prepare and you can double the measurements to make it for two! Now, when the late-night scene approaches, walk to a dance club and dance the night away! Dancing is a good cardio exercise and it's a blast.

What's the most attractive thing about being fit?

The most attractive thing about being fit is having confidence. It's not a negative confidence; it's walking with your head held high, simply feeling amazing both inside and out!

Do you have a favorite fit Valentine's Day dinner or dessert?

I'll eat my normal diet during the day - eating 5 meals and making my 6th meal my cheat. I don't want to get too far off my diet, so dinner will still be something relatively clean and healthy. I have a major sweet tooth so an extra bite at dessert will be happening! The key is not to overdo it! This day is really about spending time with that special someone and enjoying each other's company. It's not about stuffing your face! Keep a balance between it all.

Any active Valentine's date ideas?

I'm a member of Team Bombshell, which means I get to attend boot camp in Daytona Beach, FL. I fly home the night before Valentine's Day, so I can't imagine my V-Day getting wild and crazy!

My boyfriend and I haven't decided if we're keeping it simple and dining in, or going out for a quick bite. I have a feeling he might have something up his sleeve, though! Whatever happens, it's important to stick to the plan!

What's the most attractive thing about being fit?

The most attractive thing about being fit is the swagger that comes with it. You're more confident in yourself when you look and feel good. For me, it's a reflection of how I feel on the inside: energetic and excited about challenges.

Do you have a favorite fit Valentine's Day dinner or dessert?

I like staying at home and cooking with my Valentine. Making dinner while sipping on a good red wine (optional) and dancing around the kitchen is much more fun, and it's healthier than going out. My favorite dessert is a dark chocolate pudding with pistachio.

Any active Valentine's date ideas?

Movies are overrated. I love getting outdoors with a date. Hiking/snowshoeing to hot springs or skiing and staying at a cabin are great romantic dates that burn calories.

About The AuthorDustin has an extensive background in writing and editing and is an integral part of the process as Bodybuilding.com takes its content to a new level!

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Sean Sarantos Fitness 360: Never Say Die - Training

Bodybuilding.com - Sean Sarantos Fitness 360: Never Say Die - Training .tertiary-modal { margin-left:10px !important; } .tertiary-modal .body { height:100%; } .workout-header-blue {background-color: #00a1de;width: 400px;line-height: 22px;padding-left: 10px;color: #ffffff;font-weight: bold;background-image: url('http://www.bodybuilding.com/fun/images/2011/blueworkoutheadingbg.gif');background-position: right center;background-repeat: no-repeat;} 10012525 bodybuilding.com Discounts & Deals - Sign Up! 24/7 Customer Service 1-877-991-3411 Contact Us Need Help? View Cart in: Whole Site BodySpace Store SuperSite Reviews BodyGroups BodyBlogs Exercises Videos Find A Plan Store BodySpace SuperSite Forum HomeArticlesExercisesVideosWorkoutsTrainingNutritionSupplementsMotivationFor SportsFor WomenFor TeensContestsBodybuildersMilitary Main » SuperSite » Training » Workout Programs » Top Workout Programs » Sean Sarantos Fitness 360: Never Say Die - Training Training Getting Started Workout Programs 5x5 Training Celebrity Programs Core Training FST-7 German Volume Training High Intensity Training (HIT) HST Program Mass Gain Programs Military and Police Old School Bodybuilding Periodization PowerBuilding Powerlifting Pyramid Training Short Workouts Strongman Competition Top Workout Programs Training Splits Weider Principles Yoga Exercises Single Muscle Group Training Specific Skill Improvement Cardiovascular Workouts Stretching Guide Age and Gender Specific Plateau Busting Training Tips And Techniques Injuries And Recovery Health Conditions and Diseases Studies and Research Gym And Equipment Personal Training Tracking Progress Resources

Sean Sarantos Fitness 360: Never Say Die - Training Since Sean Sarantos and his body don’t always agree with a set workout schedule, he bases his routines off how his body feels each day. Email More by Dustin Lapray Feb 06, 2012

Since Sean Sarantos and his body don't always agree with a set workout schedule, he bases his routines off how his body feels each day. That may not be as easy for you as it is for this fitness professional. He includes a full weekly split, but doesn't always abide by it daily.

He works two muscle groups per day. He typically performs 'big' lifts early in the week and then works isolation movements later in the week to tone. He likes to give his muscles at least 48 to 72 hours of rest between training days.

If you have an injury, make sure not to overexert the injured area. But neither should you overwork the healthy parts of your body. It's a delicate balance, trying to improve one lagging muscle group without wrecking your overall physique.

Sean used to run marathons and triathlons, but his cardio these days relies on CrossFit 3 times weekly and some weekend runs.

Sean Sarantos's Fitness Program
Watch The Video - 12:25


Sean's Training Philosophy

Says Sean: "The hardest step for anyone to make is the first step into the gym, the journey toward a better life. Even avid fitness goers can be uncomfortable around others. As long as we keep in mind that the benefits will outweigh the insecurities, we can put one foot in front of the other and BOOM! Before you know it, you're a new person! But it always takes that FIRST STEP and everyone has to remember that. You can't leap, skip and jump your way to success. You first have to trip, fall and maybe collect some scars along the way."

Day 1: Chest Superset: Dumbbell Bench Press4 sets of 10-12 reps Pushups (Close and Wide Hand Positions)4 sets of 25 reps Superset: Incline Dumbbell Press4 sets of 10 reps Plyo Push-up4 sets of 15 reps Superset: Cable Crossover4 sets of 20 reps Pushups on Medicine Ball4 sets of 15 reps Day 2: BackSuperset: Wide-Grip Lat Pulldown4 sets of 12 reps Close-Grip Front Lat Pulldown4 sets of 15 reps Superset: Seated Cable Rows4 sets of 15 reps Pullups4 sets of 10-15 reps Superset: Bent Over Barbell Row3 sets of 15 reps Hyperextensions (Back Extensions)3 sets to failure Day 3: Arms Superset: Dumbbell Alternate Bicep Curl4 sets of 12 reps Lying Triceps Press4 sets of 15 reps Superset: Standing Biceps Cable Curl 4 sets of 15 reps Triceps Pushdown 4 sets of 20-25 reps Superset: Cable Hammer Curls - Rope Attachment4 sets of 15 reps Triceps Pushdown - Rope Attachment4 sets of 20 reps Superset: One Arm Dumbbell Preacher Curl4 sets of 12 reps, each arm Tricep Dumbbell Kickback4 sets to failure Day 4: Legs Barbell Squat4 sets of 12, 10, 8, 6 reps Leg Press4 sets of 15, 12, 10 reps, dropset 10 Leg Extensions (triple drop set)3 sets of 15, 12, 10 reps, increasing weight Seated Leg Curl4 sets of 15, 12, 10, 10 reps Stiff-Legged Dumbbell Deadlift3 sets of 10 reps Day 5: Shoulders Superset: Arnold Dumbbell Press4 sets of 15 reps Side Lateral Raise4 sets of 20 reps Superset: Front Dumbbell Raise4 sets of 12 reps, each arm Reverse Flyes4 sets of 20 reps Triset: One-Arm Side Laterals4 sets of 15 reps Upright Barbell Row4 sets of 10 reps Front Plate Raise4 sets to failure Days 6 and 7: Swim and/or Jog Jogging-Treadmill30 min [ Sean Sarantos's Fit 360 Program ]
Related Articles Jamie Eason's LiveFit Trainer: Day 57 Jamie Eason's LiveFit Trainer: Day 59 Jamie Eason's LiveFit Trainer: Day 58 View All Workout Programs Articles About The Author Dustin Lapray VIEW AUTHOR PAGE Dustin has an extensive background in writing and editing and is an integral part of the process as Bodybuilding.com takes its content to a new level!

View All Articles By This Author RATE THIS ARTICLE POOR 12345678910 EXCELLENT OVERALL RATING N/A

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SUCCESS Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page.   ERROR: You can only post one comment per 15 seconds.   4 Comments Showing 1 - 4 of 4 Comments Previous 1 Next comment on this articleLog In to Comment(5 characters minimum.)

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Rep Power: 10

rep this user CanadianLifter9

The training program that sean talks about in the video is not the same as the one listed below the video. It would be nice to see his actual program.

Article Rated: 0 Feb 3, 2012 6:38pm | report BodyStats 5 '10", 172 lbs Permalink

Rep Power: 10

rep this user Erik1995

Liked this video, he says a lot of vice things and tips

Article Rated: 0 Feb 4, 2012 12:01am | report BodyStats 5 '10", 169.4 lbs 17% BF Permalink

Rep Power: 10

rep this user UnleashThBeast

umm..no calf training???

Article Rated: 0 Feb 4, 2012 5:32pm | report BodyStats 5 '10", 255 lbs 17% BF Permalink

Rep Power: 4589

rep this user CristianTorrent

EXCELLENT! GONNA TRY IT

Article Rated: 0 Feb 7, 2012 6:43am | report BodyStats 5 '6", 192 lbs 5% BF Permalink Showing 1 - 4 of 4 Comments Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product CytoSport Cytomax

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