Archive | December, 2017

The Pros and Cons of Mayo Clinic Diet

Are you planning to start your weight loss program? Are you looking for the best method that is effective yet safe for your body? If so, try using this newly released diet plan, the Mayo clinic diet. This will surely remove those excess inches off your waistline.

Mayo clinic diet is a new concept of healthy diet and weight based on the clinic’s research and clinical experience. It doesn’t focus only on the food that you have to eat to achieve the weight loss that you need. The Mayo diet is about lifestyle modification particularly in the kind and amount of food you take, in the beverages that you drink and in the physical activity that you do.

You may have heard about bogus diets claiming to be this type of diet in the past. However, the honest-to-goodness real Mayo clinic diet was just officially launched in the later part of 2009 thus all diets claiming to be this diet before this time is just purely the fake ones.

Now you might just want to ask: Are there any pros and cons in using the Mayo clinic diet?

Let’s begin with the Pros:

1. Mayo clinic is not a boring, blunt, and tasteless diet – unlike other popular fad diets available today, this diet tastes good. In fact, the taste of the food is one of the main principles used in structuring this diet plan to make it effective and easy to follow. Unlike other diets that ask you to eat bland, boring soups and other tasteless foods, this diet asks you to do just the opposite – eat delicious healthy foods that are not only a feast to the eyes, but also to your tongue and taste buds. This way, you will enjoy sticking to this diet not just for a month or two but for the rest of your life.

2. Mayo clinic diet will not make you starve. Unlike other weight loss procedure that asks you to drastically cut your caloric intake into 500kcal per day, this diet emphasizes the exact amount of calories you need to take from your food to make you “alive and kicking” all day long. It will help you boost your endurance with any physical and mental activity that comes your way all throughout the day.

3. Mayo clinic diet provides you with the micronutrients you need for healthy body function – Unlike other diets that totally limit you with the amount of fruits and vegetables that you eat per day, the Mayo clinic diet suggests just the opposite and that is to eat healthy servings of fruits and vegetables per day to provide you with the proper amounts of fibers, vitamins and minerals that you cannot get from all-natural sources elsewhere.

4.Mayo clinic diet decreases the risk for high cholesterol level, hypertension, heart diseases and certain cancers. Because the diet encourages the use of all natural sources of fiber, vitamins, minerals, phytochemicals and good cholesterol, thus, it is one of the most appropriate diets for patients who are suffering from these aforementioned diseases.

5. Mayo clinic encourages you to have regular physical activity – unlike other diets that focus mainly on food intake, the diet will not be whole without the regular physical activity and exercise. This way the number of calories you will take in will be equal or even a lesser to the amount of energy expenditure you have. Thus, if you follow this lifestyle modification, you will not only reach your ideal weight, you will also be able to maintain it.

And so, after reading the Pros, you may likewise want to ask about the Cons of using Mayo clinic diet.

Here are the Cons:

1. You need to buy new set of clothes! It’s true! Losing those excess fats off your belly by using the Mayo clinic diet means you need to buy new sets of clothes and that means you need to spend some cash for your new ward robe.

2. You will need to eat your greens and veggies. If you are not used to eating your greens and veggies, well there is one bad news for you: YOU HAVE TO EAT THEM! Adapting the Mayo clinic diet in your life entails you to eat all-natural healthy foods and that includes your veggies.

3. You regularly need to sweat. If you have been sedentary all your life, well here is another bad news for you: Physical activity is a part of this diet and without it your diet plan will never be that effective. However, if you are a type of person, who really hates to have sweat on your shirt then I have one good news for you: there are some weight loss device, such as the weight loss belt, that can help you make your daily activity an exercise.

This way, you will be exercising even without being conscious about it. The Mayo clinic diet is one diet plan that can give the most effective and safest option for losing your excess weight. Why don’t you give it a try today? Take this challenge and see the results that it can give

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Cleansing Diet Definition

Cleansing is a dietary practice that spans back through the centuries. It is a natural way to clear the body of toxins and built up waste products that was used in ancient medicine. Because of its effectiveness, cleansing is enjoying a reemergence of popularity today.

The practice of cleansing, which is also known as detoxification (or detox) is used for a number of purposes. Cleansing may be used to simply give the body a healthy boost or as a precursor to another holistic approach. The most popular use of cleansing in modern society is for dietary cleansing.

Cleansing diets are simple and effective. They work quickly to produce significant weight loss results.

Basics Of Cleansing Diets

There are many, many different kinds of cleansing diets with different recipes and variations of foods and drinks. Some are strictly liquid diet protocols and are often considered fasting diets while others combine beneficial drink recipes and natural juices with healthy foods such as protein shakes, organic fruits and vegetables.

A very basic description of a cleansing diet would be this:

  • Cleansing starts with a diet plan (in many cases mostly or all liquid) that is followed for two to ten days (sometimes longer but care must be taken). This plan may include good, healthy, foods with the liquid regimen.
  • Herbs, oils, and/or supplements may be taken to enhance the detoxification and cleansing process.
  • Cleansing is usually undertaken as a series of short cleansing periods (under two weeks) two to three times per year as long term cleanses could be unhealthy.
  • Many programs combine a healthy, low-toxin diet as a lifestyle to maintain clean living between cleanses.
  • Foods and drinks used in the cleansing diet are chosen for their purity; foods that contain chemicals and toxins, and those which turn to stored chemicals and toxins in the body, are eliminated.
  • Foods are also chosen for their restorative properties and for their abilities to draw out and eliminate toxins in the major organs of the body, fats cells, and tissues.

How Cleansing Diets Work

From its earliest days, the human body constantly accumulates toxins. These toxins come from:

  • The foods and drinks we consume
  • The environment (air pollution, chlorinated water, cleaning agents, chemical exposure, smoke…)
  • Health and beauty products applied topically to the skin and absorbed by the skin
  • Medications

The body is naturally designed to process out toxins and waste bi-products through the liver, kidney, colon, sweat, etc., but it is unable to process all of the toxins we come in contact with. Residual toxins build up in the body’s organs and fat storage cells.

Cleansing diets are designed to “kick out” the left over, built-up toxic residue. This prepares the cleanser for better living and easier cleanses. Maintenance cleanses are periodically necessary, and in most cases it takes more than one good cleanse to clean out a damaged system; this is build-up that took years to accumulate–you should not expect it to be quickly removed. Changes to lifestyle further enhance the effectiveness of cleansing diets.

There are a number of benefits to using cleansing diets. While many people look towards cleansing diets strictly for simplified (no need to count calories or read confusing labels, etc.) and fast-acting weight loss purposes, the many advantages of good bodily cleansing are also appreciated. Among these advantages are an improved energy level and better overall health; even the skin is better, often clearing away skin disorders. Bowels become regulated. Concentration and mental acuity improve.

The most obvious advantage, however, is that cure that people come to cleansing diets seeking–fast, effective, significant weight loss, the direct result of clearing the body’s taxed systems of pounds of waste products and toxin overload.

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How Not To Destroy Your Diet Over The Weekend

Do you find that weekends are the most difficult time to stay on track with your nutrition? You know, all those events, dinners, parties and BBQs that happen, do they seem to throw you off track? Not to worry! I’ve got some great tips for you to help you stay healthy on the weekends and still lose weight.

Let’s first have a look at what it takes to lose weight. We must be in a calorie deficit to lose weight, there is no question about it. It takes a weekly deficit of 3500 calories to lose 1 lb per week. This is a 500 calorie deficit per day. Now what seems to happen to a lot of people is they are in a deficit during the week but make the decision to have a “cheat meal”, “cheat day” or “cheat weekend”. Calories can add up faster than you can blink an eye especially when meals are eaten out at restaurants. One single meal could be 2000 calories or more (and that’s not including dessert). This could easily take someone out of their weekly deficit and put them back into maintenance calories. When we are consuming maintenance calories we will not lose weight. Now this doesn’t mean we are never allowed to indulge when dieting, it just means we need to be a little more strategic. For example, if you know you have a big dinner out planned then stick with eating primarily lean protein and vegetables throughout the day. This will help keep your calories low so that when you do eat out it doesn’t completely throw your diet off course. Another example would be to customize your dinner out by getting a salad instead of fries or not eating the bun from a burger and saving it for another day or only eating half of the meal.

Okay so let’s get to it, here are simple tips to keep you on track on the weekends.

Tip 1: Treat the weekend as if it was a week day. Stay laser-focused on those goals as hard as you do throughout the week.

Tip 2: Fill up on lots of green veggies to stay full.

Tip 3: Make healthier and less calorie-dense versions of your favourite treats! (*See recipe below)

Tip 4: Be the host of the dinner party or bring your own dish to a potluck that is in alignment with how you want to eat. You will be in control of what’s served and how much you consume.

Tip 5: Find other activities to do that don’t revolve around food and stay active!

Tip 6: Enjoy the moments of today with your family and friends without such an emphasis on food and going out to eat.

So now that you have some tools in your pocket for staying on track this weekend, here is a healthy, low-calorie snack if you’re feeling chocolate-y!

Chocolate Avocado Pudding – makes 4 servings (vegan)

Blend together:

2 avocados, flesh only

4 tbsp raw cacao or cocoa powder

4 tbsp maple syrup

pinch of sea salt or Himalayan salt

Divide into 4 servings about 1/2 cup each and enjoy!

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Stimulate, Not Annihilate!

The goal of any training program should be to work your tail off in the gym. A great workout does indeed require incredible intensity, heightened focus, and reinforced determination. However, what separates the great physiques and strongest pound-for-pound athletes alike from the “boys” is the intelligence behind lifting weights. In other words, it’s not how much you do, but it’s how smart you do it.

This is not to suggest in any way that you should not train hard. Proper training requires a tremendous amount of “difficult work”. However, the goal should be to stimulate the muscle. Steps should not be taken to annihilate it. Hence the phrase “stimulate not annihilate”. Live by it every time you step foot in the gym or fitness center.

Stimulation requires work to be performed on a particular muscle group. The work that is required is one that necessitates a strain on the fibers, so they can be repaired for further development. Consequently, growth really does not occur in the gym. Damage is occurring inside the gym, where you actually weaken your muscles. The growth, however, takes place outside of the gym. That is why proper rest and nutrition is so important. During this restoration stage, provided enough nutrition, nutrients and blood infiltrate into the damaged tissue, building the fibers stronger than they were previously so it can adapt to the trauma it was presented with. Ensuring adequate downtime and rest between workouts that concentrate on the same muscle group and you’ve got bigger, stronger, and longer muscle bellies.

Stimulation occurs when you’ve gone to failure. However, that does not suggest to you that you should go to failure each and every set. Studies show that stimulation occurs with just one set to failure and that anything more than that provides no further stimulation. The muscle fibers are completely torn with that one failure set. Going to failure set after set is going to damage them to the point where over training occurs.

There is such a thing as over training and over stimulation to the point where repair cannot adequately take place. Once a muscle has been thoroughly stimulated, anything applied further beyond that can actually hurt you, hindering growth, rather than supporting it. Think about it. If you damage the fibers properly, then they are forced to repair. However, if you stress it further than that, you are damaging the already torn fibers to the point where it takes that much longer to repair them just to reach the level that they were at prior to exercise. Now logic may tell you that the more they are damaged, the more they are going to rebuild past their normal level. However, this is not the case. Once the muscle fibers are torn, that’s all the muscle requires to stimulate growth of the muscle to develop stronger and bigger. Damaging of these torn muscles is just going to hinder your growth.

So what is the key to success? What constitutes stimulation and how should you know when not to cross that fine line between proper stimulation and over training? The answer is in properly going to failure on only one set per exercise per muscle group. Easy you may say to yourself. However, the problem that lies is in that your definition of failure and my definition of failure are two totally different worlds.

Failure does not occur when you put 225 on the bench press, lift it for 6 times and because you can’t get it up for the 7th rep, you stop. Many people refer to that as failure. However, do not get confused because of the misuse and misunderstanding of this commonly used term. Too often do I see people refer to their cowardly set as reaching failure. It is just that their either a) uneducated on how to properly perform an adequate failure set or b) their mental c

onstraints were too tight to allow their bodies to experience failure or c) they don’t have what it takes. They may be uncomfortable at that present moment in time…but definitely not realizing what their muscle is actually capable of. They have not reached complete exhaustion to the point where there is a total cessation of performing potential additional work.

So referring back to the previous example of the 225 pound bench press. Stopping after 6 may mean you have failed to perform 225 anymore, but think logically here. Isn’t it possible that you could perform 220 for 1? And then 210 for another? And then 200 for 2 additional reps? And so on down the line? The answer is yes! To all of the above. That means your muscle technically has not reached absolute failure when failing to complete rep 7. Your muscle still has juice left in it to continue to work. Therefore, theoretically, failure would have to mean that you’ve worked your muscle so hard that you couldn’t lift 1 more pound off of your chest. Obviously that is unrealistic, but do you get my point? You’ve got to apply more effort than what you are currently doing. That one set to failure needs to be the definition of living hell if you want to see the best possible results.

In order to arrive at failure, you need to incorporate one intensity set per exercise for each body part. Choose one of the following:

Drop Set- When you cannot complete another rep on your own with the weight you currently are performing, drop the weight down and bang out some more reps without any rest in between. In a 2-set drop set, decrease the weight so that you can perform at least 8 reps on your second set.

Strip Set This is a drop set, but performed multiple times. Perform a three, four, five, or six set drop set, where you continually lower the weight upon each successive set. In a strip set, the range of reps is up to you, but make sure you mentally push.

Forced Reps-When you cannot complete another rep on your own, have a training partner assist you by applying only the required help necessary for you to keep the weigh moving for extra reps. Shoot for 5-6 more reps with the assistance.

Negatives- Using heavier weight than you are used to, lower the weight very slowly on the negative portion of the rep (it should take 4-5 seconds to complete that half rep) and have a partner help you as much as necessary on the positive portion of the rep. For instance, aim for 6-8 total reps on a weight that you possibly could only do for 2 reps with your partner’s assistance.

Rest-Pause Theory- Take brief rest periods during a set to squeeze out more reps. For instance, if you use a weight you can lift for 6 reps, only do 2-3 reps. Take a brief rest of up to 20 seconds at most and try for another 2-3 reps. Rest again and repeat the process. You will essentially lift the same weight for more reps in this one set.

5, 5, 5- This set consist of 5 fast reps (explosion of only 1 second for both the negative and positive portion of the rep), followed by 5 very slow reps (5 seconds on each the negative and positive portion of the rep), then followed by 5 normal reps (2 seconds on each the negative and positive portion of the rep). This works all twitches of the muscle fibers. Keep the same weight for all 15 reps, but make sure a proper weight is chosen, where you are really struggling to get those last 5 in. Have a spotter help you.

Giant Set- Using multiple exercises that focus on the same body part, one set consists of performing at least 3 exercises in a row without rest. For instance, during back you could do a pull-up straight to a bent over barbell row straight to a wide grip lat Pulldown, making sure that there is no rest in between the set.

Slow and Controlled Reps- Take 4-5 seconds on each portion of the rep. Have a spotter help you just enough when you’ve failed.

Pause Contraction Reps- Pause at different phases of the movement to realize an incredible contraction. For instance, during a squat throw on 50% of your one rep max and pause halfway for 3-5 seconds, then pause at the bottom position at parallel for 3-5 seconds, and then back up halfway with a hold, and then at the top with a hold (that is one rep). Complete it as many times as you can. Once you can’t hold it anymore, bang out as many normal reps as possible with the help of a spotter. You can switch up the times you are paused. For real intensity, hold it at the bottom, midway, and top positions for 20 seconds at a time.

Peak Contraction Reps- Hold the peak contraction for up to five seconds on each rep. Squeeze the muscle as hard as you can before starting the next rep.

Rep Overload- Instead of performing your normal rep range, which most people keep within the 6-15 rep range, you are going to shoot for 30, sometimes, 50, and even up to 100 reps. Choose a moderately heavy weight but one where you can perform a good amount of reps. Keep focused and keep pushing them out for an incredible amount of reps. It’s really all mental. For instance, put 135 on your back for a squat. Bang out 10 at a time, hold at the top position for 5 seconds and breathe, then bang out another 10 reps, and another 10 reps and so forth until you’ve reached failure. Read the Power of 50 to get a better understanding.

Make sure that throughout this intensity set, you really give it your all. It is going to require a great deal of mental toughness and will necessitate you to break through the comfort zone. The body is so

much more capable than what you think. It’s up to the mind to allow it to reach new heights. Hopefully there will now be a convergence of your definition and my definition of failure.

Proper stimulation, without annihilation, requires reaching this type of failure, but only through one set. The reason for this is because once you reach failure you have properly stimulated the muscle. Any more stress can actually overtrain the muscle and can lead to a much higher chance for injury. Several warm-up sets need to be performed before leading up to the intensity set and then there needs to be several cool downs after to provide stimulation. Just make sure not to incorporate too many intensity sets, because then cortisol, a stress induced hormone that hinders muscle growth and promotes fat growth, builds up, and testosterone, a hormone that promotes muscle growth and fat loss, decreases. Additionally, levels of myostatin increase, which is a hormone that sets in to prevent muscle growth. Annihilating the muscle with dozens of failure sets in one workout will only hurt.

Here is an example of a chest routine to follow in the gym using these aforementioned concepts for a guy whose max bench press is 315 lbs. (As you can see, the warm up sets include a weight and according rep that do not constitute failure. The one intensity set is the failure set. Adjust accordingly with weights and reps):

Push-Ups (Warm-Up Sets w/ 20-30 second rest in between)- 25 normal, 25 wide

grip, 25 close grip, 25 normal-then repeat process, but with feet on the bench

Bench Press (30 second rest in between warm-up sets and 2 minutes rest before

the 1 intensity set)- 95 lbs. x 15, 115 x 15, 135 x 12, 170 x 8, 205 x 6, 225 x4, Strip set starting with 235 x 10 and going down weight 3 times, 135 x 20

Dumbbell Incline Press (45 seconds rest in between warm-up sets and 2 minutes

rest before the 1intensity set)- 40 lbs. x 12, 65 x 10, 90 x 6, Rest pause theory with 100 x 3 for four sets, 90 x 6, 55 x 15

Weighted Push-Ups (30 second rest in between warm-up sets and 1 minute rest

before the 1 intensity set)- Unweighted x 30, 45 lbs. x 20, Strip set starting with 135 x 10 and taking a 45 lb. plate off the back each until there is no weight performing as many reps as possible with each successive weight, Unweighted x 30 reps

Dumbbell Incline Flyes (30 second rest in between warm-up sets and 1 minute rest

before the 1 intensity set)- 25 lbs. x 10, 30 x 15, 35 x 12, Slow and Controlled Reps of 30 lbs., 25 lbs. x 15

Cable Crossovers s.s. w/ Pec Deck s.s. w/ Push-Ups (No rest in between sets)- 1 giant set of C.C.= 70 lbs. x 25,

P.D.=110 x 20 reps, P.U.= Failure

In terms of exercises, the best way to properly stimulate a muscle is to focus on basic, explosive training with compound movements. The main focus of your workout should be primarily on compound exercises, such as the deadlifts, bench press, military press, squats, hang cleans, etc. These types of compound exercises have proven to be most effective to build lean muscle mass because they require the most work from your muscles. Furthermore, they have to work in conjunction to lift the weight and you are much stronger in these areas, moving more total poundage (which is going to stimulate the muscle most and burn the most calories-hence, build muscle and burn fat). After you’ve performed compound exercises, then it is time to stimulate the muscle with isolation exercises that focus on the contraction. Your goal in the compound movements should be for explosive power, whereas your primary goal for the isolation exercises should be to infiltrate the blood into that muscle. However, that does not mean that you should sacrifice form for weight in any movement. Hoisting weight up for the sake of itself does nothing to stimulate growth. Proper form is required and actually working the muscle is the only way to adequately stimulate the muscle.

The best way to make tremendous strides in the gym with both muscle growth and strength is to document and log your progress each time. Always strive to beat what you did the week before. For example, if you did 225 pounds for a set of 6 reps, then next week increase the weight by 5 pounds or do the same weight for one extra rep. Now go for 230 pounds for a set of 6 reps or keep it at 225 pounds and go for 7 reps. Each week keep working for it. Using a progressive overload technique like this will ensure that you will gain proper size and strength but make sure the measures taken are gradual to dramatically reduce the likelihood of injury.

8x Mr. Olympia, Lee Haney, known by many to be one of the greatest bodybuilders of all time, always preached to “train to stimulate, not annihilate”. He also believed that “it doesn’t take a ton of weight to stimulate a muscle to grow, just the correct stimulus.” He swore by this training routine and it obviously worked. He had one of the greatest physiques of all time and won the most bodybuilding titles than anyone, which was later tied by recent great, Ronnie Coleman. Scientific research and experiences have proved that this type of training and knowledge is one of the best ways to build lean muscle mass. “Stimulate, not annihilate”.

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Penis Rash From the Gym: Work Out Without the Itch

Working out at the gym – now that’s something that makes a guy feel good! Sure, there’s sweat and effort, but it pays off when a guy looks in the mirror and sees the results. (And it helps that a guy’s partners like to see the results, too.) What isn’t so positive is when a guy ends up with a little penis rash from his visits to the gym. Since penis health should never be sacrificed for getting buffed, it pays to take steps to prevent a penis rash from the gym (and to treat it if one sneaks in anyway).

Not unusual

It’s no surprise that a penis rash sometimes crops up among gym rats (or even just the guy who occasionally stops in for a workout). The physical outlay, whether from taking a yoga class, hitting the weights or spending time on a bike, brings about sweat, and sweat encourages bacteria. In addition, some men with very sensitive penis skin can get rashy just from exposure to too much heat. And of course there’s the problem of germs, bacteria and fungi brought onto the premises by other gym residents.

Tips

So the conditions are ripe for penis rash development. What are some steps a guy can take to help protect his penis?

– Use towels. Nowadays, most gyms are generous in making available a large supply of fresh, clean towels and guys need to use them. (If towels aren’t supplied by the gym, a guy needs to be sure to bring his own.) Many men use these towels to wipe down machines after they have used them, which is good; but they also need to wipe them down before use – just in case the previous guy wasn’t so thoughtful or missed some sweaty residue.

But it isn’t enough to use those towels when on the gym floor. Be sure to use them in the locker room, too. Lay one down on the bench before sitting, especially after removing clothes. And guys who like to relax in the sauna or steam room in the nude should definitely bring a towel and sit on that. With all the bare feet in locker rooms, any guy with athlete’s foot may be accidentally spreading his fungus around the area – and that’s the same fungus that causes jock itch.

– Be selfish. We’re taught as children that sharing is important, but it’s okay to be a little selfish when it comes to the gym. If a man lends a guy a towel, it might come back with a fungus on it. Let some dude borrow that razor and the owner may regret it – especially if he decides to do a little manscaping with it later on and end up with a rash. Even something as seemingly harmless as sharing soap can be problematic; guys with sensitive skin can develop an allergic reaction to skin cells left on the cleanser. Never borrow another guy’s jock or underwear; that’s just begging for a penis rash!

– Keep fresh. A man shouldn’t start his workout in that same t-shirt and shorts he wore to mow the lawn or rake the leaves. Starting off with sweaty clothing, especially clingy underwear and shorts, will increase the rash potential at the gym. Use fresh clothes for the workout and bring along another set of fresh clothes (including underwear) for after the shower – and be sure to dry the man-parts off thoroughly after showering.

A guy will also be less likely to pick up a penis rash at the gym if his manhood is kept in tiptop shape. Regular use of a top notch penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin) can help. Definitely select a crème that includes vitamin A. Also known as retinol, vitamin A has fierce antibacterial properties that attack the bacteria that thrive in dark, warm, moist places. The crème should also include a combination of moisturizers, such as natural Shea butter and vitamin E, which can lock-in the healthy moisturizing oils that keep skin from becoming chapped and prone to rashiness.

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31 Minute Pro Wrestling Cardio Workout!

In pro wrestling, you shouldn’t be interested in that mindless cardio where your brain goes to a different place. No, you need to focus on your heart and lungs while also concentrating on stimulating your mind. This is a thinking mans sport, all the meat head spots are already taken!

The Pro Wrestlers cardio workout will be intense, but will begin slow. Start off with some basic forward and backward rolls, nothing major, just enough to kick start your heart beats per minute. (About 20 total will do).

The Forward roll. Make a fist in both hands, plant the flat part of your wrist on the mat, kick your feet over your head using the moment to get back to your feet. The backward roll. Start back pushing off your feet to a quick seated position, using the moment to roll back, planting your fist on the mat (protecting your neck) and coming back to your feet.

Next move on to quick core workouts. Push ups: 15 Military Push ups (Kaos Push ups) Straight form, body as flat and stiff as a board. Head up, and knock out the first 15, take a 15 count rest (in the perfect push up position) then move to 14, with a 14 count rest so on and so forth all the way down to 1. Now that you’ve at least broken a sweat. Move on to some Standing squats.

Squats: Minimum of 150. Legs shoulder width apart. Hands either on top of your head, cross your chest or your sides lifting them up (directly in front of you) on the squat down. Back straight, head up, and squat to a seated position, 150 times.

Now that your warmed up, time to start the muscle fatigue cardio. Submission Wrestling. Starting in standing position, the first man (or woman) steps into the squared circle, going 10 one minute rounds with a fresh opponent. (Doesn’t matter if you submit or win, everyone goes the full minute) 30 second rest between matches and first match is 3 minutes. (Total 11 rounds)

Now it’s time to bring it home. Just when you thought you gave all that you can give. Just when you thought you have nothing left in the tank. Just when you thinks it’s all over. This is the time that you have to dig down deep. Bring out your inner fighting spirit! When an every day Joe says I quit, that’s you kick it times 10! That never say die attitude. Bring out the fire that breathes inside. It’s time for the Universal Pro Wrestling sequence.

Start off by whipping your opponent off the ropes with a right handed Latigo (similar to an arm drag for the American Wrestling fans out there). Bypass his return charge to you. Follow up with a drop down and a quick leap frog. Try to blast your opponent with a vicious clothesline. Watch out, cause if he duck he may hit you with a devastating shoulder block. No worries, if he does, do your drop down, leap frog sequence and catch him with a big hiptoss. Cover (Pin) and repeat, 5 times. Switching roles (Doing both sides of this sequence counts as 1) Absorb each fall with your feet as much as possible, you want to take the least amount of damage as you can. And remember, only a trained Pro Wrestler can perform this task. This all done in 30 minutes time. You can’t beat this intense workout.

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Top 10 Fitness Tips

“I don’t exercise. If God wanted me to bend over, he’d have put diamonds on the floor,” comments Joan Rivers. It’s true, many of us simply do not enjoy fitness and exercising. It’s also true that every single person in this world can benefit from a proper fitness and nutrition program.

Use these top 10 fitness tips to get your workout routine started today. As always, talk with your doctor before starting a new fitness or nutrition program.

Tip #1- Set Realistic and Tangible Goals

Simply stating that you want to lose weight is not effective. Be specific. For example, I want to lose 5 pounds of fat by February 14th.

Tip #2- Measure Your Progress

Take your base measurements and then re-take them on a regular basis. You cannot measure your progress if you have no idea where you started from.

Tip #3- Log Your Workouts

Each and every workout session should be logged. Keep all of your fitness logs in a binder and create your very own success journal.

Tip #4- Mix Up Your Cardio Workouts

Cardio sessions should vary in intensity and in length. Try new cardio activities and keep things fresh.

Tip #5- Strength Training Is Not Just for Men

Everyone should strength train. Strength training builds muscle and increases bone density. Train all major muscle groups 1-3 times per week.

Tip #6- Rest

Get 7-9 hours of deep sleep each and every night. Also rest your muscles by not working out 1-2 days each week.

Tip #7- Warm Up

Warm up for 5-10 minutes before every workout session. You should feel a rise in your body temperature.

Tip #8- Cool Down

Cool down by stretching out your entire body. This helps increase flexibility and decrease muscle soreness the next day.

Tip #9- Nutrition Is Half the Battle

Eating small meals throughout the day complements your fitness routine. Learn to eat healthy and kick diets out of your life forever.

Tip #10- Stay Motivated

Find a workout partner. Sign up for a marathon. Work with a personal trainer. Do whatever it takes to remain committed. If you falter, let go of guilt and get back on your routine as soon as possible.

These top10 fitness tips build the foundation of a safe and effective fitness program. Anyone can drop body fat and gain lean muscle mass by following a realistic workout and nutrition plan. Stay the course and you will be healthier and happier for it.

Copyright 2005 www.strength-training-woman.com

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