WARM-UP AND COOL-DOWN

What is “WARM-UP” –A warm-up period helps your body by passing along lots of blood, full of nutrients, to areas that are about to be exercised, resulting in the warming up of the muscles and the lubrication of the joints. No matter whether you are working out at home, in a fitness center or outdoors, regardless of weather, you need to warm up before beginning all exercise activities in order to prepare your body for your workout. So improve your performance and reduce your risk of injury with a warm-up period.

What is “COOL-DOWN” – The period of 5 to 10 minutes at the end of your workout is the cool-down period. It allows time to lower your heart rate before you dash back off to work or other activities after your workout sessions, and reduces your risk of muscle soreness and injury that could come from your workout. This cool-down period should include 5 minutes of cardio exercise like stationary biking or walking, and should proceed at a reduced pace from your previous exercise activities. At the end, you should focus on about 5 minutes of slow, focused stretching, when your breathing goes back to where it was before your workout.

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Circuit training offers many benefits

Here are some of the main ones:

• It’s a complete program that incorporates weight loss, getting and staying in shape, and improving your overall fitness and health.

• It’s great for fatigue management, resulting in increased work performance during a set time period.

• It’s great for indoor and / or outdoor training. Budget not required.

• It’s a program with variety of fitness activities, so you’re not stuck with the same old “boring” workout routine.

• It’s the best way to get a team, group or family in shape.

• It’s noted as one of the top methods used for improving strength endurance; for example, trainees are only allowed to move up to the next level of the training program when they meet their program’s requirements.

• It’s a cost-effective program.

• It’s an efficient program, allowing R&R (rest and relaxation) between alternating days of exercises and your body’s fitness areas between workouts.

• It’s a program that helps your body’s aerobic conditioning and strength building while also burning fat at the same time.

Now we’ll quickly cover the basic steps in a circuit-training program. And then cover recommended workout stations or exercises for the different muscle groups.

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Burn Fat and Build Muscle at the same time..

There are three key steps in order to trick the body into doing two seemingly opposite things at the same time; burn fat and build muscle.

Step 1- you have to stimulate the body to increase its muscle mass. You do this through weight training. However, train TOO LONG and all that extra energy from your stored body fat will go to keeping your central nervous system from crashing. Your body will shift all of that energy and then some into the metabolic processes we call "survival mode" faster than you can snap your fingers. It will try and make sure your metabolism stays high enough to survive.

That's one reason diets fail—the metabolism crashes because calories are too low AND because you are exercising too much.

Brief but brutal training is the key. I cover the BEST way to do this in my new book. It's killer...and it only takes 7 minutes to do. (Advanced trainees can use the 14-21 minute plans if they want.)

Step 2 - is to lower your calories. How do you manage to do this without starving the muscle? Keep the protein and fats high. Healthy fats are best, although some saturated fat is okay unless your doc says no. (Most doctors know next to nothing about nutrition. Hopefully yours is smarter.) Also, can you give a few examples of foods that contain good protein and healthy fats that people can eat?]

Now, here's a great trick: Overeat slightly cooked or raw vegetables. Try to eat as much as you can. Literally force-feed yourself, especially at night. This trick fools the mind into thinking it has more food than it actually does.

Step 3 - Walk. The more the better. You clear out the toxins, get the blood flowing, help rid lactic acid from the system, and burn fat all at the same time. I walk about 20 times longer than I train with weights because I love it so much. It's my number one fat-burner.

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POPULAR SHAPING PROGRAMS Part 1

Let’s take a look at some popular programs to help with your weight loss. One popular among many including the navy, army, sports participants and other athletes at health and fitness centers, is circuit training, a high-energy aerobic workout that’s combined with weight resistance training and equipment (not necessarily gym equipment; can be down at home). What circuit training actually is seems to vary, depending upon the trainer or fitness program. Many features appear in descriptions like:

- The training session needs to focus on approximately 12 strength and aerobic/anaerobic exercises or stations (recommended numbers ranged from 9 – 12).

- The training focuses on activities that are twofold: those that build strength and muscle tone, and those that burn fat and improve endurance.

- The training needs to include high repetitions with lighter weights for ease on joints and tendons.

- Each exercise should be done only once, then move on.

- There should be very little, if any, rest between exercises or stations (some fitness gurus recommend 30-seconds maximum rest time between stations).

- What works best is to cross-train or NOT focus only on one single circuit or one type of training only. Instead, alternate your training stations with different exercise activities that focus on different parts of the body or fitness groups on alternate days or every other day.

- Combine your program with about 3 quarts of water and 4 or 5 small meals each day to help with your overall weight goals.

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UPPER BODY WORKOUT

Here are some weight loss exercises that can show results in as early as a few weeks, if worked every other day. First start with slow and gentle warm up stretching activities for about 5 minutes (no weights needed yet), pulling one arm at a time completely over to the other side, reaching up to the sky, bending over to touch your toes, reaching backwards, etc.

Then begin to tone your upper body by exercising with hand-held weights for resistance. There’s no need to run out and purchase any special kinds. Rather these can be cans of soda, canned foods or water bottles – anything that you can grasp firmly, yet comfortably. Their weight range should be around 1lb-10lb. Choose weights that are somewhat challenging, but that don’t force you to struggle.

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3 Simple steps to have a muscular body

1. You can burn fat and build muscle. The energy required to build the muscle mass comes from stored body fat. 2. This only works if you keep your protein and fats sufficiently high AND if you do not over train in the gym. The shortest workout possible is the best. Stimulate the mind and body to "build muscle" and it will. 3. Walk as much as you can. Walking before eating in the morning helps you burn even more body fat. Three simple steps, some hard work and dedication, and you could have that lean, muscular body you’ve always wanted.

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Look Younger Now...

Each of us yearns to maintain our youthful appearance, energy and good health free from disease and sickness. We look for help from the "discoveries of science" and "breakthrough drugs" or "elixir’s" full of promise. While we have made significant progress in our understanding of the human body and of life, still we find that the vital health and youthfulness we’re looking for is somewhat elusive. What we scientists ultimately come to recognize is that the "Fountain of Youth" lies "naturally" within each of us.

As we take a look at nature and the lifestyles of earlier cultures, we do not find the problems of disease, sickness or excess weight that occur in our modern society. This should prompt us to see what these cultures are doing that has proven to work throughout time. For example, I try to live a more natural lifestyle in regards to diet (loads of raw vegetables), activity and exercise, environment, and pure distilled water. I incorporate each of these as much as possible, though not perfectly. Nevertheless, the result is a better quality of life largely free from sickness and disease.

Our SAD (Standard American Diet) of today unfortunately consists of highly processed "foods" that starve the body of nutrition and create difficulties for the digestive system, which results in colon problems. It’s known in the natural health industry that over 90% of all human diseases and sickness are from a congested (constipated) colon. This also accelerates the aging process. Modern science hasn't and won't find a break-through drug that will restore your health. But they don't need to. The solution simply is a more natural lifestyle involving the integration of corrective and preventative measures over time. Let me mention a few here.

One corrective measure is to cleanse and detoxify the body to get rid of some of the causes of disease and sickness. This can be done by:

Drinking adequate amounts of pure distilled water.

Stimulate the digestive track by reflexology massage on the sole of the feet every other day. Reflexology charts are available in health stores or online.

Stimulation of the elimination process. There are several great ways to do this, but the easiest is to simply eat a large green salad (full of fresh, raw, preferably organic vegetables) with each of your meals throughout the day. Consuming 3 – 5 salads per day not only helps you look younger, but it also adds years to your life, gives you energy, and helps you lose excess body weight – fast.

If your day is too busy to eat enough raw vegetables each and every day – then simply find yourself a high quality vegetable drink like those listed on my vitamin supplement page.

Some youth enhancing measures can involve the following:

Start today to migrate your diet from processed and refined devitalized "foods" to whole, raw, organic foods that are full of nutrition and are easily digested.

Increase physical activity and enjoy nature with regular outdoor activities, or by integrating an exercise program, etc.

Take time outdoors each day to breath deeply clean, fresh air.

Be happy, smile often, and laugh daily. Sounds too easy, but eliminating stress is proven to increase health.

Nature has everything to offer if you are willing to indulge. Start today to make these suggestions a part of your new lifestyle. Enjoy good health and long life and find the true fountain of youth within yourself!

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Is Barbecuing Really Healthier?

People used to question the nutritional effects of barbecuing because they were concerned about the fat content of traditional barbecue fare like hot dogs and hamburgers. That concern is valid, but it's easily avoided by substituting skinless chicken and fish.

Unfortunately, researchers say there is still another concern about the health impact of barbecuing any animal meats: when they are cooked in the intense heat of the barbecue, substances are formed that have been clearly shown to be carcinogens (substances that can start the development of cancer).

...and these substances develop regardless of whether low-fat or high-fat, red meat or white meat is on the grill.

In a landmark report on diet and cancer risk, the American Institute for Cancer Research (AICR) notes that as meat - red or white - is cooked, natural substances that it contains react under intense heat to form compounds called heterocyclic amines (HCAs) that have been linked with increased cancer risk in some animal studies. The longer the cooking time and higher the temperature, the more these carcinogenic substances formed.

Studies in the Journal of the National Cancer Institute have shown that people who frequently eat heavily browned or very well done meat are three to five times more likely to develop breast, colon and stomach cancer than those who eat it less often. Studies of rodents demonstrated that these HCAs are distributed to mammary (breast) tissue and cause changes in a cell's genetic material. However, we don't have proof that this process occurs in people.

Does this mean that if you care about your health you must banish the grill? Not necessarily. Researchers note that how people barbecue affects the risks. For example, marinating meat or poultry even briefly before cooking reduces the amount of HCAs formed by about 96 percent. Partially pre-cooking meat for two minutes in the microwave just before grilling prevents 90 percent of the HCAs normally formed.

Avoid the black char that often forms during grilling, since it is particularly concentrated in cancer-causing substances. Other carcinogens of concern come from the smoke. You can limit the meat's contact with smoke and decrease this risk if you raise the grill a little higher from the heat and choose leaner meats and trim all visible fat so it can't drip and cause smoking. Placing food in a foil packet also prevents smoking.

The rest of your meal can reduce the risks of grilling as well. Antioxidant vitamins and phytochemicals in fruits, vegetables and soy foods seem to block some of the damage HCAs do to cells. Studies from Oregon State University demonstrate that substances in tea increase the body's ability to detoxify and excrete HCA before they do their damage.

Look at the overall balance of your meal. AICR recommends that at any meal, animal protein like meat, poultry and seafood should occupy no more than a third of your plate. And that's especially true when it's grilled. By limiting your meat portion, you limit your exposure to HCAs and other carcinogens. And by enjoying a healthy portion of fruits, vegetables and whole grains, you get loads of cancer-fighting, health-promoting nutrients and phytochemicals. If you want to grill some of these veggies, that's no problem, since the HCA reaction occurs only in foods with animal protein.To Learn More : CLICK HERE

WEIGHT LOSS TIPS: LOWER AREAS: BUTTOCKS, HIPS, LEGS (THIGHS, CALVES)

Time to hit the lower areas now; the rear pelvic region or two rounded areas on the torso (behind) that are posterior to the hips and formed by the gluteal muscles and other supporting tissues, organs, structures. Beginning with the buttocks, this series of weight loss exercises will also help your legs.

Squats with Weights –While holding one of your weights in each hand (beginners can do this without weights) and arms down to your sides (hands turned so that palms face each other), stand straight with your feet shoulder-width apart, knees a little bent. Then squat down while inhaling. Stop if you can no longer see your toes, you don’t want to pass this point.

Then rise back up, pushing with your heels to your original position while exhaling. Repeat about 20 times taking care to use good form. Don’t want to over do it and hurt your knees!

Reverse Kicks – Get on your hands and knees on a carpeted area or exercise mat. Balance your body weight on your right leg and both arms, while exhaling and lifting your left leg, bent a little at the knee. Kick up towards the ceiling with your left leg. Return gradually to beginning position while inhaling. Repeat slowly approximately 25 times. Switch legs and do 25 with the other.

Lunges - While holding one of your weights in each hand (beginners can do this without weights) and arms down to your sides (hands turned so that palms face each other), stand straight with your feet together, knees a little bent, head up. Move the right leg out a step while inhaling, lowering the left so that your knee just about touches the floor. Return to original position while exhaling, shoving off with your right foot. Repeat, alternating legs. Repeat set about 20 times.

Leg Sets – Here is a series of exercises for all levels of weight loss. Pace yourself, mix-n-match, and don’t overdo it.

Chair Squats - With your feet shoulder-width apart and knees bent a little, stand in front of a chair and inhale while sitting in the chair. Return to beginning position, pushing off with your feet while exhaling. Don’t lock knees when standing. Repeat 12 times. For more intensity, use hand weights.

Weighted Squats - With your feet shoulder-width apart and knees bent a little, stand straight with a weight in each hand, arms at your sides, palms facing each other. Proceed like you do with Chair Squats, only without the chair. For intensity change, add hand weights.

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Eating Healthy foods can help you Lose Weight

With the fast pace and competitiveness of American society, dining out is a way of life for many people.

Americans eat out an average of three to four meals a week. Unfortunately, in many cases, restaurant food often contains a lot of fat, sugar and sodium for taste and preservative value.

It is possible, however, to eat healthy and choose wisely if you're skilled at special ordering and knowledgeable about food preparation for different cuisines.


Tips:

Hold or limit guacamole and sour cream. Two tablespoons of guacamole has about 50 calories and four grams of fat (72 percent fat) and two tablespoons of sour cream have 45 calories and five grams of fat (100 percent fat).

Hold or limit the chips. A typical basket of chips contains 1,040 calories and 43 percent fat.

Hold the cheese or get it on the side. A one-inch cube of cheese has about 100 calories and eight grams of fat (75-percent fat).

Skip or limit the chile con queso dip. One cup has about 529 calories and 31 grams of fat (53 percent fat).

Drink light beer or a wine spritzer instead of a margarita (90-100 calories versus 250 calories for the margarita).

Split orders and take home half in a doggie bag. Share the praline or sopapilla, if you must indulge.

Be aware of: tortilla shells, chorizo (Mexican sausage), deep-fried, refried beans, "served over chips, stuffed or covered with cheese or bacon," cheese sauce, queso, guacamole, sour cream, sauces (con queso).

Go for: flour tortillas (2-3 grams fat), corn tortillas (1 gram fat), soft tacos, marinated, simmered, grilled chicken, shrimp, fish, pinto beans, Mexican rice, black beans, hot peppers, served with salsa, covered with enchilada sauce, salsa verde with tomato, lettuce, onion, mole, tomato.

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