How Important Is The Cool Down? Does It Affect Muscle Recovery? Soreness?

Cooling down decreases body temperature and will remove any waste products, such as lactic acid, from the muscles that are being used.

The other benefits of cooling down include:

• Reduction in the potential of Delayed Onset Muscle Soreness (DOMS) occurring
  
• Reduction of adrenaline levels in the blood


• Reduction in the potential of dizziness or fainting occurring
  

If you cool down correctly then you will experience greater recovery and you will find you will not be as sore the day after your workout. The best way to cool down is to, first, go for a light walk for around 5-10 minutes after your workout. This helps reduce your body temperature and remove waste products such as lactic acid, from the muscles being used.

When stretching after training, the best types of stretches to perform are static stretches. These stretches help the muscles to relax and will increase their range of movement. Static stretching involves gradually easing into the stretch position and holding that position for a certain period of time. These are best performed after you have cooled down.

All in all, the cool down process will assist your recovery greatly. You'll find that you won't be as sore the day after your workout and your muscles will be able to recover faster reducing your chances of overtraining and instead allowing you to make important progress.

How Important Is Warming Up Before A Workout?

Warming up is very important before any workout, whether it be before a 100m sprint or before maxing out on bench press. However, the question you may be asking is why is it so important?


ANSWER: Warming up prepares the muscles and joints for greater levels of activity.


It also has numerous other benefits such as:

• Reducing muscle stiffness (which is directly related to muscle injury)


• Increases speed of contraction/relaxation of the muscles that have been warmed up


• Removes lactic acid accumulated during previous workouts


• Increases blood circulation to muscles


• Increases efficiency of oxygen usage by warmed up muscles (hemoglobin releases oxygen more readily at higher muscle temperatures)


• Neuromuscular coordination is improved by warming up before performing a movement
  

So make sure you warm-up before your next workout!

Daily Inspiration: Attitude Can Determine Your Day's Outcome

Your attitude can determine your day's outcome. Tell yourself, "today is a great day, and I have the opportunity to show up as the best me ever". This is an example of many affirmations that can help you change your life and assist you in implementing your "dream lifestyle".

Consider the affirmation "I am an irresistible magnet with the power to attract everything I desire". Create a mind-set toward the outcome you desire each and every day, and then take the appropriate actions to make it happen .

Consider it just as important as consistent exercise and proper nutrition.

I recommend reading Discover Wellness: How Staying Healthy Can Make You Rich by Dr. Bob Hoffman and Dr. Jason Deitch.

Qoute of the Day

They can't bury you if you are still moving!
---I. Appelblatt


Today's quote is very dear to my heart. It comes from one of my client's who is 87 years old. He and his wife are still active and physically fit. Even in their late 80's, they work out every day! They are truly an inspiration!

Working Out on the Pump—Fitness & Diabetes

Fewer than 20 percent of Americans exercise regularly. What most people don't know, however, is that if exercise was bottled and sold in pill form its effects would be as revolutionary as penicillin.

In short, exercise can work miracles for people with diabetes - especially people on the pump. Exercise improves BGs, helps weight loss, improves blood flow and reduces the chances of diabetes complications.

Paula Harper, RN, CDE, and president of the International Diabetic Athletes Association (IDAA) agrees that the benefits of exercise are crucial for people with diabetes. "The physical as well as psychological perks are invaluable and there are so many different ways to get the exercise you need."

Harper has had diabetes for 25 years and has been on the pump for at least half of that time. "For years my UltraLente worked well, then suddenly I started having unpredictable highs and lows." As a result, Harper switched to the pump for its stability and improved BG control.
So what if you've finally switched to the pump and want to start an exercise program? Here are a few guidelines for the first time pumper.

How Much Should I Exercise?
If you're not Iron Man material and walking the length of the mall is your idea of exercise there's still hope! Moderate exercise can have just as many health benefits as strenuous exercise. Start with 20 minutes of walking three times a week. For maximum benefit try and up your exercise to 30 minutes three times a week. Then as you feel stronger you can increase the amount of minutes and days that you exercise. When you choose your exercise make sure that it is a continuous and aerobic activity such as walking, swimming, cycling or rowing.

The two most important things to adjust in response to exercise are insulin and carbohydrates. You should always consult with your diabetes health care team about making these adjustments. However, below are a few guidelines to follow for insulin and carbohydrate adjustments.

Lowering Your Insulin
What if you want to lose weight while exercising? Then you may want to lower your insulin. Remember, there is always a lag time between the time an insulin is injected and when the insulin level in the blood begins to change. Your type of insulin will determine how far in advance you need to lower your dose.

* Tips - Even if you are engaged in intense exercise such as a marathon, the total daily insulin dose cannot be reduced more than 50 percent.

Also remember to test your BGs before exercise, after exercise and at other scheduled times throughout the day. Keep a record of your BGs and insulin measurements for future consultations with your health care team.

Adjusting Carbs
The following lists the grams of carbohydrate to replace an hour of exercise for people who weigh 100, 150, or 200 pounds. These estimates are generous. In certain cases, you may need less carbohydrate than shown.

Slow & Fast Carbs
There are slow and fast carbs which will raise BGs at different speeds. Before or during exercise, fast carbs can raise low blood sugars. And during long periods of activity, slow carbs can prevent lows. Slow carbs work most effectively when eaten at least 30 minutes before exercise begins, and at about 45 minute intervals thereafter.

Fast Carbs
glucose tablets 1 tablet, 15 cal., 4 g carb
SweeTarts 1 oz., 110 cal., 26.0 g carb
honey 1 tbsp., 60 cal., 11 g carb, 0 fat
Corn flakes 1 oz., 110 cal., 24.4 g carb, .1 fat
Raisin Bran 1.3 oz., 115 cal., 27.9 g carb, .7 fat
raisins 1/2 cup, 250 cal., 68 g carb, 0 fat
regular soft drinks - Coca Cola 6 oz, 72 cal., 19.0 g carb, 0 fat
apple juice 10 oz., 148 cal., 37 g. carb, 0 fat
GatorAde 8 oz., 50 cal., 14 g carb, 0 fat
PowerAde 8 oz., 70 cal., 19 carb, 0 fat
Slow Carbs
PowerBar 1 bar, 230 cal., 45.9 g carb, 2.5 g fat,
GlucoBar 1 bar, 110 cal., 22 g carb, 0 fat
oatmeal 1/3 cup, 99 cal., 18.6 g carb, 2 g. fat
Swiss muesli 1 oz, 102 cal., 20 g carb, 1 g fat
Cheerios 1 oz, 111 cal., 19.6 g carb, 1.8 g fat
fruit - banana 1 fruit, 120 cal., 28 g carb, 1 g fat
Fig Newtons .5 oz, 60 cal., 11 g carb, 1 g fat
cookies - ginger snaps 5 cookies, 100 cal., 16 g carb, 3 g fat
brown rice 1/2 cup, 109 cal, 22.5 g carb, .9 g fat
candy bars - Snickers 1 bar, 278 cal., 36.8 g carb, 13.6 g fat

* Tip - If you find that you often need more carbohydrate for exercise or if you have frequent insulin reactions due to your exercise regimen you may want to consult your doctor about lowering your insulin dose.

Taking Precautions
Jill H. Sax RN, CDE, recommends that new pumpers not exercise or at least drastically limit their exercise the first week that they wear their pump. This allows time to adjust to the pump and to the proper basal dosages before an exercise regime is begun.

Also, if you have diabetes complications such as: retinopathy, nephropathy, or damaged heart and blood vessels you should consult with your physician before exercising. One reason is that exercise increases blood flow which can damage already weakened blood vessels.

Nerve damage also poses another risk. An athlete may be unaware of foot pain because of neuropathy. However, this doesn't mean you should stop exercising altogether. Instead, consider different kinds of exercise such as water aerobics or bike riding which are easy on the feet. Also, consider being fitted for better shoes and make sure socks or shoes aren't causing calluses.

It's Never Too Late
Remember there's no time like the present to enjoy a bicycle ride or a walk in the neighborhood.
Every morning, Paula Harper wakes at 4:30 a.m. and while the rest of Phoenix, Arizona is sleeping she hikes up a mountain near her house to watch the sun rise. Harper says she wouldn't give up her morning hike or her pump for the world. "I owe my good health to them."
Pump technology has improved so much in the last ten years, that pumps are now lightweight and easy to wear in most sports - even swimming. Disetronic makes a waterproof pump and MiniMed's pumps can be made waterproof if used with a special case.

"My first pump was the size of a brick," says Jill Sax, "It was heavy and obvious. Thankfully, things have changed and there's no reason why the pump should get in the way of any activity."

Exercise provisions and portions of this article used with generous permission from Stop the Rollercoaster by John Walsh PA, CDE, Ruth Roberts, MA and Lois Jovanovic-Peterson, MD. To order Stop the Rollercoaster call Torrey Pines Press at (800) 988-4772. Written by Melissa Sattley.

Quote of the Day!

Fear is an illusion. If you use that energy for self confidence - you will be amazed at the results.

--Unknown

Featured Workout: The Punisher

Punisher Workout

This week's featured workout was used to get actor Thomas Jane in superhero shape for the 2004 film "The Punisher". It utilized a method of strength training intended to induce muscle growth called Hypertrophy Specific Training. The method was popularized following an October 2000 ThinkMuscle newsletter article by fitness writer Bryan Haycock, which discussed methods he and his clients had been using for several years. Haycock says that the training method arose out of "physiological principles of hypertrophy discovered in the laboratory," and that these principles were then organized into a weight training method meant to induce hypertrophy. In this workout the aim is to focus for two weeks on endurance (15 reps), two weeks for hypertrophy(10 reps), and strength for 4 weeks (5 reps, then 1 rep).

A linear periodization program, this is how HST works: You do 3 total body workouts per week. For two weeks you do 15 reps per exercise per workout. Than 2 weeks of 10 reps, then 2 weeks of 5 reps, then 2 weeks of 1 rep, then take 2 weeks off. You pick 2 exercises per body, and try to pick compound multi joint lifts per exercise. A typical workout might look like this:

Squat: 2x15

Stiff Legged Dead Lift: 2x15

Bench Press: 2x15

Incline Press: 2x15

Military Press: 2x15

Dumbbell Press: 2x15

Lat Pull down: 2x15

Bent Over Rows: 2x15

Barbell Curls: 2x15

EZ Bar Curls: 2x15

Close Grip Bench: 2x15

Pushdowns: 2x15

You would do a workout like this MWF, each workout try to lift more, but do not go under 15 reps. Then after two weeks do 10 reps, and so on.

Punisher Workout

Monday:

4 sets of 10 reps each:

Pec deck

15-degree-incline dumbbell press

Barbell Bench Press,

Dips

barbell curl

dumbbell curl

reverse curl.

(28 sets total)

Tuesday:

4 sets of 10 to 15 reps each:

leg extension,

leg press,

parallel squat, then three long sets of walking lunges.

Next, do 4 sets of 12 to 15 reps of standing calf raise and seated calf raise.

(23 sets total)

Thursday:

10 to 15 reps per set:

lat pulldown (3 sets)

front pulldown (3 sets)

neutral-grip one-arm row (4 sets)

wide-grip seated row (3 sets)

Then 10 reps per set:

lying triceps extension (3 sets),

triceps pushdown (4 sets),

V-bar triceps pushdown (3 sets)

reverse triceps extension (4 sets)

(27 sets total)

Friday:

10 reps per set:

dumbbell shrug (4 sets),

barbell shrug (2 sets),

dumbbell seated military press (4 sets)

lateral raises (3 sets)

front raise (3 sets),

reverse fly (3 sets),

lying hamstring curl (3 sets),

one-leg hamstring curl (3 sets),

straight-leg deadlift (4 sets).

(29 sets total)

Next week's feature work out will be from the hit film "The 300"

Qoute of the Day

Quality means doing it right when nobody is looking.

----Henry Ford

5 Weight Loss/ Fat Burning Tips

1.Decrease the amount of non-nourishing food
Get rid of anything in your diet that is non-nourishing such as mayonnaise and other condiments, salt (excessive sodium combined with fat can cause your body to retain water which in turn causes weight gain and body fat), vinegar, white flour products, and canned foods. Begin by cutting back on the portions and eliminating all together those that you can. Realize that when you do eat them, they have no nutritional value and will hinder your weight loss goals.

2.Water
Water is your life! Keep your water levels maintained. Water is also used in ridding the body of waste. By having a cleaner body internally, digestion improves, energy levels increase and fat loss can continue.

3.Perform cardio, but in intervals!
Twice a week you should do cardio training in intervals. Interval training is actually a mixture of high-intensity and a more moderate workout intensity within the same training session. Research has shown that people who perform interval training, plus two days of lower intensity cardio training, lose twice as much weight as those who perform cardio at a sustained moderate intensity.

Now, how should you incorporate the interval training into your workout? Perform one minute of walking (3.8 mph to 4.1 mph), then alternate that with a minute of sprinting (approx. 6.5 mph to 9.0 mph) for five to ten minutes. What happens is that your body will be working harder and thus be forced to burn more fat or calories. Set up a total of 25 minutes of workout. 3 days of interval traning and 2 days lower intensity cardio only.

4. Build Muscle, Burn Fat!

To prevent body fat from building up you also need to exercise. You must be active to change your bodies metabolism to burn fat instead of storing it. Fat burning exercises will speed up your metabolism. With a reduction in calories, and this type of exercise, you will reduce body fat.

5. Green is the only way to go!

Let green tea be Your favorite drink. Green tea which originally comes from Japan, has been very popular in the western part of the world the recent years. The reason for this is it has lots of health and weight loss benefits caused by increased fat burning. Although we don't fully know the mechanisms behind it's ability to burn fat, it is proven that green tea increases the amount of calories the body burns. In addition to small amounts of caffeine, it also contains a compound called EGCG. Most scientists believe that this is what causes the increased fat or calorie burning. Read the label when you purchase green tea and make sure it states that the tea used is standardized for caffeine as well as for EGCG.

How Many Calories Do You Need?

While some nutritional rules apply universally, every individual has specific caloric needs. Needs are determined by a myriad of factors including age, height, weight, and activity level. The more active you are, the more food you need. However, what matters most is the QUALITY of the foods you eat.

Typically, a balanced meal should look like this:

• 1 Part Lean Protein



• 1 Part Whole Grain Carbohydrate



• Half the Plate filled with fruit and/or vegetables of different colors
  

Make sure you eat enough fruits and vegetables. Every single time you eat, make sure your plate is filled with a variety of colors!

To customize your calorie consumption, use the following simple calculations:

To Lose Weight: (current weight in pounds) x 10= total calories needed/ day

To Maintain Current Weight: (current weight in pounds) x 12.5= total calories needed/ day

To Gain Weight: (current weight in pounds) x 15= total calories needed/ day

Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services

Healthy Recipe: Hot-Wing-Flavored Chicken with Ranch Sauce

Hot-Wing-Flavored Chicken with Ranch Sauce

From Healthy Soul Food Recipes

Serves 4; 3 ounces chicken and 2 tablespoons sauce per serving

Ingredients

2 tablespoons hot-pepper sauce, or to taste

1 tablespoon fresh lemon juice

2 teaspoons olive oil

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

Vegetable oil spray

1 cup cornflake crumbs (about 2 cups flakes)

1/4 cup fat-free or light sour cream

1/4 cup low-fat buttermilk

1/2 teaspoon garlic powder

1/4 teaspoon dried dillweed, crumbled

Directions:

In a large shallow bowl, stir together the hot-pepper sauce, lemon juice, and olive oil. Add the chicken and turn to coat. Cover and refrigerate for 30 minutes to 8 hours, turning occasionally if longer than 30 minutes. Discard the marinade.

Preheat the oven to 375°F. Lightly spray an 8-inch square baking pan with vegetable oil spray.
Put the cornflake crumbs on a plate. Turn the chicken to coat both sides. Transfer to the baking pan. Lightly spray the top of the chicken with vegetable oil spray. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp. Transfer to a serving plate.

Meanwhile, in a small bowl, whisk together the remaining ingredients. Cover and refrigerate until ready to serve. Spoon the sauce over the chicken or use as a dipping sauce.

Tip!

Hot-pepper sauce made from cayenne peppers (a bit milder) or Tabasco peppers works well. Let your heat tolerance be your guide.

Nutrition Analysis (per serving)

Calories 220; Total Fat 4.0 g; Saturated 1.0 g; Polyunsaturated 0.5 g; Monounsaturated 2.0 g; Cholesterol 69 mg; Sodium 250 mg; Carbohydrates 16 g; Dietary Fiber 1 g; Sugars 3 g; Protein 29 g

Dietary Exchanges: 1 starch; 3 very lean meat

Quote of The Day!

The time is always right

to do what is right.

-MARTIN LUTHER KING

LLCool J's Fat Burning Tip!

Think of the grocery store as a fast track, and do 90% of your shopping in the running lanes on the outside; stay off the infield. This will limit your intake of unhealthy fats (especially trans fat) and calories. The stores are nearly all set up the same way: produce on one side, meats and fish in the back, and dairy and bread on the other side. All the stuff you shouldn't be eating is in the middle!

Healthy Recipe: Grilled Beef Kebabs with Ginger-Soy Sauce

Grilled Beef Kebabs with Ginger-Soy Sauce

This recipe serves 6

Preparation time : 10 minutes
Cooking time : 10 minutes

Ingredients
2/3 cup lite soy sauce
1/4 cup rice vinegar
1/4 cup honey
1 tablespoon freshly grated ginger
1 1/2 pounds beef tenderloin tips, cut into 1 1/2-inch pieces
12 bamboo (soaked in water) or metal skewers
2 large red bell peppers, cut into 1-inch cubes
1 Vidalia onion, cut into 1-inch cubes
24 small button mushrooms

Cooking Instructions1. For the ginger-soy sauce, combine the soy sauce, vinegar, honey, ginger and black pepper in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.
2. Thread the beef tips and vegetables on the skewers and brush them with some of the sauce. Cover and refrigerate for 30 minutes or overnight.

3. Preheat the grill to medium-high.

4. Grill the skewers on each side until the beef is cooked to the desired doneness, about 4 minutes per side for medium.

5. Brush the kebabs with the remaining ginger-soy sauce and serve.

Nutrition Facts
Serving Size 2 kebabs
Amount Per Serving
Calories 296
Protein 34 g
Total Carbohydrate 13 g
Dietary Fiber 2 g
Soluble Fiber
1 g Insoluble Fiber
1 g Sugar 13 g
Total Fat 11 g
Saturated Fat 3 g
Monounsaturated Fat 3 g

Q: Should I exercise when I have aches and pains?

A: Muscle soreness or discomfort that occurs 24 to 48 hours after exercise is normal, particularly if the exercise involved a high amount of eccentric work (e.g., downhill running, resistance training, landing after jumping) or activities you are unaccustomed to performing. The proper response to this type of pain is rest followed by continued moderate exercise and stretching. There are, however, occasions when the pain or discomfort is more troublesome and indicative of a real problem. The following guidelines or basic warnings signals can help you determine if the pain you are experiencing warrants cessation of exercise and/or medical attention:

Joint pain or discomfort. Joint pain of any degree of severity or type should not be dismissed or ignored. Pain in the ankle, knee, elbow or wrist joints is especially concerning because these joints are not covered by muscles and, therefore, the pain is rarely muscle-related.

Localized pain or discomfort. If the pain occurs at a specific location, it is likely an early indicator of some type of injury. If the pain does not occur in the same location on the opposite side of the body, consult a doctor.

Persistent pain or discomfort. If the pain persists for longer than two weeks or gets worse, see a healthcare professional-especially if the pain doesn't respond to standard treatment methods (e.g., rest, ice, over-the-counter pain

Swelling in or around the area of pain. Swelling is a classic sign of an injury and should never be ignored. It is not uncommon for swelling in or around a joint to cause pain and stiffness.
Disturbs normal routine. Pain that disrupts your sleep patterns or interferes with work or activities of daily living is also a strong indicator of a more serious problem.The bottom line is that you should generally avoid trying to push or work through pain. The "no pain, no gain" mantra is outdated and inaccurate. Pain is the body's way of communicating to us that a problem exists and a potential injury may be on the horizon.

Source: Dr. Cedric X. Bryant, ACE's Chief Science Officer; ACE FitnessMatters, Jan/Feb 2005.

Boot camps' back-to-basic tactics are tough to beat

OrlandoSentinel.com
SHAPE UP
Boot camps' back-to-basic exercises are tough to beat
Linda Shrieves (Sentinel Staff Writer)

January 15, 2008

At 6 a.m., in a dim city park lit only by a street lamp, Justin Rowan and 24 other sleep-challenged individuals unfold their exercise mats and prepare to start their day with the toughest workout they can imagine.

It's one hour of running, stretching and old-school calisthenics -- push-ups, sit-ups, squat-thrusts -- that you may remember from middle-school PE class. But there's a difference. Instead of a gym teacher, they have a personal trainer-drill sergeant barking out orders.

"If this was easy," instructor Rick Stafford yells at the students who are struggling to hold mats over their heads, their arms trembling after 100-plus push-ups, "everyone would be doing it."

At a time when health clubs are experimenting with new ways to keep members challenged -- offering classes in Latin dance, Pilates and kickboxing -- there's a movement back to the basics. Call it throwback fitness, but "boot camp" classes are more popular than ever.

The boot-camp idea started more than five years ago, but the concept has continued to pick up steam. In its 2008 forecast, the American Council on Exercise noted that outdoor boot camps are among the popular "out-of-the-box" workouts that are gaining favor with Americans."I used to belong to a gym, I've had a personal trainer, I did martial arts," says Rowan, a 32-year-old investment banker. "I always tried to find activities with trainers or with a class that will force me to go. And this has held my interest longer than most."

Boot camps have become popular for one basic reason, says Mike Tormey, who operates a boot-camp fitness program in Windermere. "It's the workout that you can do anywhere," says Tormey. "It's the exercises that we used to do as kids. We don't need expensive equipment. And we don't need to spend a lot of money."Theoretically, students could take the class and then go home and do the military-style workouts on their own. But most don't, says Tormey."They come for the motivation," says Tormey, who started doing boot camps for kids three years ago and soon found the moms clamoring for them. "And people love the group setting. They come in and shoot the breeze, and they sweat together."

Cost of boot-camp classes averages $10 to $15 an hour, although some gyms, such as the YMCA, offer the class as part of the membership price. Compared with gym memberships, that may be steep, but it's cheap compared with having a personal trainer for $40 to $60 an hour.

"My students equate this to having a personal trainer," says Stafford. "Even though it is a group class, everyone gets time with an instructor. When they do the cost comparison to a personal trainer, we're extremely cheap."Stafford, a former Defense Department employee who once trained with U.S. Navy SEALS, opened Elite Fitness Concepts five years ago. Today, he offers boot-camp classes in five outdoor parks in Central Florida.In his boot-camp classes, there are no weights, no machines and no mirrors. Stafford's customers -- most of them in their 30s and 40s -- prefer the low-tech touch."They really got tired of gyms," says Stafford. "They don't want to work out in front of big mirrors. They know they're not in shape, and they don't want to be insulted. And they don't feel that they have to impress somebody around them by having a matching outfit. At 5 o'clock in the morning, no one cares what you look like when you're sweating."

"What I missed was good, old-fashioned exercise," says Cindy Murray, 46, who signed up for Stafford's first class five years ago, when he had two students meeting at a park in College Park. "And the outdoor location also appealed to me. We live in Florida, and I wanted to enjoy Florida's weather, not be stuck in a gym."

Stafford also forces the class to bond quickly -- by holding students accountable. Don't show up for class, your classmates will pay -- with extra sit-ups, push-ups or lunges.And that's a powerful incentive to crawl out of bed -- even for a 5 a.m. class, says Stephanie Quinones, 33."If one of us doesn't show up, the rest of your team suffers," says Quinones. "At the gym, if you don't show up, you don't show up. No one cares."In some boot-camp classes, yelling is part of the appeal.

At the Winter Park YMCA, members of Amy Mecca's boot-camp class -- who call themselves "Amy's Army" -- like it when the petite, muscle-bound Mecca yells at them."There's not too many people who can scream at you and you don't mind," says class regular Camilla Worrell, 35. "But Amy's different."The class works out inside the YMCA gym on most days, where Mecca has students run laps, or sprints across the gym, peppered with a wide array of calisthenics and exercises with hand weights. Although she sets up obstacle courses inside, she gets more creative when they go outside to work out in a park during cool weather.Class members -- most of them stay-at-home moms -- run laps around a basketball court, do push-ups on playground equipment, or jump a ditch. "If I had big tires or cement blocks, I'd use those. I'd make them flip tires," says Mecca. "Or I'd make them climb trees, if I could."The moms, though they struggle through some exercises, seem to love it."It's hard, but it's doable," says Dodi Huang-Hellinger, 49, of Winter Park. "And Amy will tell you if your technique is wrong. That's what's really invaluable."

Linda Shrieves can be reached at lshrieves@orlandosentinel.com or 407-420-5433.
Copyright © 2008, Orlando Sentinel

How to Gain Muscle Mass

Part 1 of 3

Eating the correct foods to maximize muscle gain is easily the most overlooked element of most weight programs. Truth be told, gaining muscle without food is impossible. It seems so simple and basic, yet most don't get enough of the correct nutrients to build muscle.
Dieting for muscle gain is simply a matter of eating correctly. Simply put, you must eat more calories than you burn. However, all calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? This is this because potato chips, like most processed junk food, contain empty, nutrition-less calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.

High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. Consuming protein should be a goal for every meal.
To enable your body to actually assimilate and use the all the calories you ingest, you must reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable maximum food absorption and efficient utilization of essential nutrients (six, evenly spaced, meals a day at three hour intervals). Your ultimate goal should be to provide your body with constant nourishment throughout the day.

You don't have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish.

High Protein Foods

Whey protein

Eggs

Egg whites

Chicken breasts

Turkey Breasts

Lean Beef

Fish (tuna, salmon)

Protein bar

Soy protein (Isolate)

High Carbohydrate Food

Potatoes (baked, fries, hash browns)

Sweet Potatoes

Yams

Oatmeal

Cream of Wheat

Cream of Rice

Rice (Wild, and Brown)

Beans

Any green leafy vegetable

Bread Pasta

All cereals (hot or cold)

Healthy Fats

Olive oil

Sunflower oil

Safflower oil

Flaxseed oil

Walnuts

Avocados

Fat Lose Tips....The 8 Commandments

The Fat Commandments.........

If you want abs, you can do all the work in the world while you're at the gym to get them, but they will never show if they are covered by body fat.

It is very difficult for someone to lose body fat and it can be very frustrating as well. In the end however, it is all worth it. For example, if you want abs, you can do all the work in the world while you're at the gym to get them, but they will never show if they are covered by body fat.
While dieting or losing weight, it is often times tempting to eat that which we are not supposed to eat. I have discovered a way of helping with this problem. Next time you see something that you want but can't have, tell yourself that it is no good anymore.
Make believe that it went bad and you don't even want it or that it has a weird taste to it and you think something's wrong with it. This has worked for me time and time again! Try it and let me know how it works.

1. Eat 5-6 Small Meals Per Day
The traditional three meals a day simply won't do it for burning fat. Every time you eat, your metabolism kicks in to start burning what you've eaten and you begin to break it down instantly, taking everything it has to offer, from energy to nutritional content.

While eating only three meals a day, your metabolism has time between meals to slow down. This is not very efficient for burning fat. Your goal here is to keep your metabolism going and burning as much fat as possible. This is done by spacing your food out to 5 or 6 smaller meals a day, or by eating approximately every 2.5-3 hours. This is not to say eat like a horse 5 times a day, it means simply, to have your three meals, but to eat something small and extra in between.

The advantage of this is two fold. First, it keeps your metabolism going, and second it will allow you to be less hungry during your next meal, in turn causing you to desire less food. Often times it is not practical to prepare yourself a meal in the mid-morning or in between your regular meals at any time.

Using protein bars can solve this problem. You can get them right here at the Bodybuilding.com store. Make sure that the one you choose however is low in carbohydrates and high in protein.
For this reason, I do not recommend the Power Bars brand, but rather the brand Pure Protein bars. These are high in protein content and lower on the carbohydrate end of the scale.

2. Drink Water
The importance of drinking water is often overlooked. Your body is 70 percent water, and so it should be treated that way. Give it what it needs. Water is essential when dieting or losing weight.

It helps you properly utilize all of your nutrients that you take in through food, which is essential when dieting. You need every nutrient that you take in or what's the sense of eating? It will help you transport the nutrients efficiently into your cells and determine how your cells use them. You need them to keep your health and to keep putting on quality muscle.

At the same time, it will help you efficiently eliminate wastes while flushing all toxins out of your body to make you even healthier. Also, it will help make your skin more elastic like so that while your putting on quality mass with my first article, you can avoid getting stretch marks all together.

It will improve your complexion. Also, water cushions joints. This is important because while losing body fat, you will also lose some of the fat cushion that helps protect your joints. Drinking plenty of water will help you avoid injury.

3. Eating Before Bed
Eating before bed is not a wise decision. While you are sleeping, your metabolism slows down. It is for this reason and this reason only that you do not want to eat within 3 hours of going to bed.
The food that you eat will possibly be stored as fat because your body will not be able to burn it off completely. Think about it, you are going 8 or more hours without giving your body anything to keep it going anyway, so the danger is two fold. Avoid it whenever you can and you won't regret it!

4. Cardio
Cardiovascular exercise is perhaps one of the most important keys to losing weight. Your diet could be the best in the world, but it will never reach it's fullest potential without cardio. For best results, you will want to do your cardio at least 4 times a week for at least 20 minutes at a time to start with. Each week, you could maybe increase your cardio time by 5 minutes until you get yourself up near 45 minutes a session.

The best time to do your cardio session is when you first wake up in the morning, before you eat anything. The reason for this is because when you wake up, your glycogen stores are low, so your body will begin to burn fat quicker than if it had to burn all of your carbohydrates up and then start working on your fat.

However, it gets more complicated than this. While doing your cardio, you want to reach a target heart rate of 65% (most efficient fat burning zone) of your maximum heart rate. To determine this, subtract your age from 220 and multiply it by 0.65. This is how many beats per minute that you want your heart pumping out while you exercise for the whole session. This is not as complicated as it sounds. Here is an example. If you are 16 years old, then you would subtract 16 from 220. The difference is 204. Now multiply this number by 0.65. The answer would come to 132.6, rounded off to 133. This is the ideal number of beats per minute that you want when doing your cardio. That means you want your heart to be beating 136 beats every minute during your exercise session.

This is the ideal fat burning zone while you do your cardio. You can measure it by stopping every now and then for a short 10 seconds only and count how many beats during those ten seconds by taking your pulse (use a stop watch).

Then continue your cardio. Eventually you will be able to tell where you are at as far as beats per minute go.

5. High Protein
Keeping your metabolism going and burning fat efficiently while retaining as much muscle as possible is dependent on taking in a high amount of protein. Your body will burn carbohydrates first, because this is your main energy source. Once it runs out of carbohydrates, it will begin to use your fat as fuel. You don't want your body dipping into your hard-earned muscle to use as energy. It is for this reason that it is of prime importance that you eat as much protein as possible while losing the weight.

It will keep your metabolism moving! This is why I recommended the Pure Protein bar in key 1 above. It is low in carbohydrates and high in protein content.

6. Lower Your Carbs
Without lowering your carbohydrates, your fat loss will be minimal at best. Lowering your carbohydrates will keep your body burning mostly fat all the time. Since your body burns carbohydrates first, then fat, it will have no carbohydrates to burn and begin burning fat immediately.

The trick with carbohydrates is that you want to consume most of your day's carbs with breakfast. When eating breakfast, you want a combination of protein AND carbohydrates to give your body a jump-start for the day. Also, this will supply you with enough energy to get through the day.

7. Take A Multi-Vitamin
When dieting, taking a multi-vitamin will keep you strong and healthy. Since you are changing your eating habits in one way or another while dieting, you want to make sure you are getting in a good amount of your essential vitamins and minerals.
A good multi-vitamin that I recommend is Centrum. I use it every day, and I can feel myself being healthy when I take it. Or if I am sick with a cold, I can almost feel myself starting to get better after taking it.
Extra Keys

To prevent yourself from over eating and eating what you don't really need, wait 15 minutes after eating to see if you really want a second serving. Your body takes approximately 15 minutes to know that it's full.

8. Get plenty of sleep. Sleep will provide you with energy the next day, which is vital while restricting your carbohydrates.

Make sure to get at least 8 hours of sleep a night. Try for 10 especially if you're a teenager.
Don't be afraid to eat plenty of fruits or vegetables while trying to lose weight. Just make sure that it is not completely and utterly high in carbohydrates such as baked potatoes. But don't hesitate to have an apple or an orange with breakfast, or some green beans with dinner.

Want To Lose Weight in 08? Read This.......

Looking to Lose Weight in 08?

Most people are going about this weight reduction thing all wrong. They simply want to reduce the pounds giving no thought as to what it is they are losing. I'm about to give you the most powerful dieting formula on the planet. If you were to quickly lose pounds in a few days, consider this scary thought. You might be losing:

* fat
* muscle
* water

If you start to lose muscle, you'll slow down your metabolism at a very minimum. The effects of that can be devastating to a person who's trying to burn fat and keep muscle. You'll feel weaker during your workouts as well. One key many people don't consider is; the more muscle you have, the higher your metabolism will be and the greater amounts of fat you'll burn. More muscle = leaner you.........If you lose too much water, you risk dehydration dangers. Dehydration is simply the loss of water from the body and a depletion of electrolyte levels (sodium and potassium). When you become dehydrated, your body fights back by slowing down the elimination of water. This restriction in fluids stimulates your body to retain even more water. Depending on the context, eliminating water weight is temporary and can lead to dehydration.

This is no good for a person who's going to be physically active. Plenty of water is essential to healthy and efficient athletic performance.

Pay close attention:
1- How many people really take the time to figure out their body composition?
2- How many people really understand what they are losing when they 'drop 10 pounds?'
3- How many more people actually know how long it will take for their expected results?

You know what I mean don't you? Then it hit me again, how about I show you right now, in a few simple steps, how you can take your body fat percentage and figure out the number of weeks required to reach a specific goal.... You can also ensure it's fat you will be losing and not temporary water weight or even worse... muscle. You are about to learn the secret:

* How your weight reduction goal (percentage of body fat reduction) translates into pounds

* How long does it take to reach your weight reduction goal based on the body fat you want to be (a chart is provided at the end of this letter)

- Keep in mind that your body is made up of lean body mass (which is muscle and bone) and overall body fat. If you take a person who is 40% body fat, you can determine that 60% is lean body mass.

- Fact: Ideal weight reduction should be defined as losing body fat while maintaining lean body mass.

Example Person: Damian McKnight Male, 33 years old, 240 pounds, 40% body fat (as measured with a body fat caliper)

Step 1: Find Your Lean Body Mass (LBM) Let's say Damian weighs 240 pounds. Multiply the total number of pounds by body fat percentage (40% in our example) to reveal the number of pounds Damian carries as fat. 240 x 0.40 = 96 pounds of fat.

To find the number of pounds due to LBM, you can either subtract "fat" pounds from total weight (240 - 96 = 144) or multiply total weight by 60% (240 x 0.60 = 144).

Step 2: Calculate Your Body Fat Goal Weight Simply take Damian's current LBM in pounds and divide it by 1.00 minus the body fat percentage goal. (1.00 represents 100% of body weight expressed as a decimal number -- just as 0.40 represents 40% expressed as a decimal number.)

In our example, Damian's LBM is 144 pounds. The body fat percentage goal is 35% (5% body fat reduction). 1.00 - 0.35 = 0.65. To calculate goal weight, divide 144 by 0.65. 144 ÷ 0.65 = 222 pounds. With a goal of 35% body fat, Damian's goal weight would be 222 pounds.

Step 3: Calculate How Long It Will Take To Reach Your Goal Comparing this number to the starting weight of 240 pounds reveals an 18-pound body fat reduction. Losing one pound per week, it would take 18 weeks to go from 240 pounds at 40% body fat to 222 pounds at 35% body fat while maintaining the 144-pound LBM.......

* 1 lb per week is the average healthy weight reduction as determined by the ISSA and many top personal trainers. You could lose more or less depending on your personal situation.

* Now, here's the next step... You can input your own numbers and your goal body fat percentage and figure out your personal timeline for achieving your goals. Rather then saying "I just need to drop 10 pounds," plan on weight reduction based on body fat. Translation: "I'm at 25% body fat right now and I think it would be healthier for me if I was at least around 20%." Now you have a clear and reasonable goal which you can work with to find your ideal goal weight at that percentage and approximately how long it will take to reach your goal which maintaining muscle.

Here are ranges of body fat levels for women:

Essential Fat= 10-12%
Athletes= 14-20%
Fitness= 21-24%
Acceptable= 25-31%
Obese= 32% plus

Here are ranges of body fat levels for men:

Essential Fat= 2-4%
Athletes= 6-13%
Fitness= 14-17%
Acceptable= 18-25%
Obese= 25% plus

*These numbers are according to The American Council on Exercise Make your goal based on body composition. Once you do that, you should instantly realize how powerful this little formula really can be. While all your friends will have no idea, you clearly will be able to mark your calendar. You have just created a timeline for losing the fat and keeping the muscle........ Body composition measurement is an integral part of any workout and training programs. Finally learn how to measure your body fat in the privacy of your own home and get started bodybuilding the right way.

Contact: Dfilmknight@gmail.com

I get this question all the time............How Much Cardio Should I Do?

I get this question all the time............How Much Cardio Should I Do?

There are many frustrated beginners out there and if for one second you think you are alone, trust me... You are not alone. Anybody can be frustrated regardless of their education level. While this isn't rocket science, you do have to know the basics and follow them to effectively achieve your goals.

What is the biggest secret of them all? Actually doing it!

So let's begin.

Question #1: What's the Deal With Cardio?

The secret is... Heart rate zones! It's a perfect combination of warming up, steady states for fat burning, high intensity for cardio capacity and then a nice cool-down. You don't want low intensity long duration cardio and you don't want long duration high intensity cardio. Here's what you want!

It's commonly referenced to as HIIT. (H)igh (I)ntensity (I)nterval (T)raining.

You can do this type of cardio 2-3 times a week for ultimate fat burning and aerobic capacity. Typical HIIT sessions last for 30 minutes to a top level of around 45 minutes.

My HIIT Plan for Fat Loss:
HIIT style training 2-3 times a week. Any other cardio is zone 2, moderate intensity for 30 minutes. I vary between HIIT styles and just moderate intensity for a total combined cardio of 2 sessions a week if I'm bulking (trying to gain weight) and 5-7 days a week if I'm cutting (trying to lose weight).

HIIT is the answer. It's 30-40 minutes with variable intensity. You get the best fat burning and aerobic capacity workout without going into the low duration, marathon cardio sessions. And you avoid the too long, too high, anaerobic sessions that can burn up muscle.
My point is: Doing more then 20 minutes is not going to eat up muscle if your cardio is done correctly. I personally do an average of 30 minutes.

Your cardio shouldn't be at a very low intensity for a long time and it shouldn't be at a high intensity for a very long time. Which is why doing variable intervals for high intensity with moderate intensity is the best combination for overall fat burn and aerobic capacity. It is just short enough to use your glycogen for fuel and leave your precious muscle alone.

Welcome to my web site Trainer X!