Did
Bench Press
Lateral Side Raise
Alt knee elbow
Sit ups
Shoulder Press
My Life, My Dream, My Destiny
Sunday, October 21, 2007
Diet Soda - Can this be the solution?
Hi Guys,
I am a fan of diet coke and i somehow feel quite good everytime i drink diet coke in replace for other drinks...
But please read the report below...
Here's some findings from an 8-year University of Texas study that I had read... An excerpt from the study author: "What didn't surprise us was that total soft drink use was linked to overweight and obesity," Fowler tells WebMD. "What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher." "There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day,"
Fowler says. Ok, as if we didn't already know how bad regular soda was for us, and now they're showing us studies that diet soda makes us even fatter than the already bad stuff! There's a lot of complicating factors as to why this occurs... One reason is that the artificial sweeteners in diet sodas create a negative hormonal response in the body that increases fat storing hormone production and increases cravings for more sweets and refined carbohydrates in the time period after consuming the diet drink.
Another reason is that people may subconsciously think that because they are drinking a diet soda, that gives them more leeway to eat more of everything else, hence consuming more calories overall. I've said this all along, but the bottom line is that if you're serious about your health and body, soda of any kind (and artificial sweeteners in anything for that matter!) should be avoided at all times, except for very rare occasions when you can't avoid them. Another article I did about artificial sweeteners explains more of the problems with them and good substitutes...
So what is a good alternative to diet sodas?
The best alternatives are good old water with lemon or unsweetened iced teas... you have plenty of options with teas - green, white, black, oolong, red... be creative in making your iced teas and you'll enjoy it more. Plus, you get a greater array of anti-aging antioxidants. I just add a little of the natural non-caloric sweetener stevia to my iced teas and I love them.
Keep fit, stay healthy and all the way to a V-shape body.
I am a fan of diet coke and i somehow feel quite good everytime i drink diet coke in replace for other drinks...
But please read the report below...
Here's some findings from an 8-year University of Texas study that I had read... An excerpt from the study author: "What didn't surprise us was that total soft drink use was linked to overweight and obesity," Fowler tells WebMD. "What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher." "There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day,"
Fowler says. Ok, as if we didn't already know how bad regular soda was for us, and now they're showing us studies that diet soda makes us even fatter than the already bad stuff! There's a lot of complicating factors as to why this occurs... One reason is that the artificial sweeteners in diet sodas create a negative hormonal response in the body that increases fat storing hormone production and increases cravings for more sweets and refined carbohydrates in the time period after consuming the diet drink.
Another reason is that people may subconsciously think that because they are drinking a diet soda, that gives them more leeway to eat more of everything else, hence consuming more calories overall. I've said this all along, but the bottom line is that if you're serious about your health and body, soda of any kind (and artificial sweeteners in anything for that matter!) should be avoided at all times, except for very rare occasions when you can't avoid them. Another article I did about artificial sweeteners explains more of the problems with them and good substitutes...
So what is a good alternative to diet sodas?
The best alternatives are good old water with lemon or unsweetened iced teas... you have plenty of options with teas - green, white, black, oolong, red... be creative in making your iced teas and you'll enjoy it more. Plus, you get a greater array of anti-aging antioxidants. I just add a little of the natural non-caloric sweetener stevia to my iced teas and I love them.
Keep fit, stay healthy and all the way to a V-shape body.
Wednesday, October 17, 2007
Abdominal Fat may cause your death!
Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health.
Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat. There are two types of fat that you have in your abdominal area.
The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles. The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat.
Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis. If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it.
Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way. The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound strategic nutritious diet full of unprocessed natural foods with a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right. I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group. Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat.
I see this everyday at the gym.
Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong. Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss. The entire solution... all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection. If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple. The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place. I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. A lot of people have emailed me with questions about whether they need any special equipment, if they're too old or too young for this program, etc. I've made a page that should answer all of your questions... http://www.truthaboutabs.com/abdominal-fat-loss-program-questions.html
Also, I think you'll want to see some of the reader reviews from people that are using the system and getting killer results... http://www.truthaboutabs.com/testimonials.html
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases. Get the solution to rid yourself for life of this problem at...
http://www.TruthAboutAbs.com/
Train hard, eat right, and enjoy life!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & http://BusyManFitness.com
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health.
Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat. There are two types of fat that you have in your abdominal area.
The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles. The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat.
Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis. If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it.
Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way. The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound strategic nutritious diet full of unprocessed natural foods with a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right. I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group. Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat.
I see this everyday at the gym.
Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong. Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss. The entire solution... all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection. If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple. The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place. I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. A lot of people have emailed me with questions about whether they need any special equipment, if they're too old or too young for this program, etc. I've made a page that should answer all of your questions... http://www.truthaboutabs.com/abdominal-fat-loss-program-questions.html
Also, I think you'll want to see some of the reader reviews from people that are using the system and getting killer results... http://www.truthaboutabs.com/testimonials.html
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases. Get the solution to rid yourself for life of this problem at...
http://www.TruthAboutAbs.com/
Train hard, eat right, and enjoy life!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & http://BusyManFitness.com
Tuesday, October 16, 2007
Don't Go on A DIET!!!
Hi guys,
Going on a diet is one of the worst ways to burn fats.
Reason? Look at the first 3 letters of DIET. D- I -E. The truth is almost everyone who goes on a diet, go off a diet after some time. And what is worst is research has showed that people who go on diet and lose weight subsequently gain more weight than before.
Ok, my definition of going on a diet is food deprivation, feeding your body 1000 calories or less a day.
For those who went on a diet beofre, you would probably experienced a point of time when you "just can't take it any more" You let loose and eat the the things that passed youforced yourself not to eat!
Besides not being able to take in psychologically, dieting also force your body into a starvation mode. What it means is that your body thinking that you are lacking food, will slow down the metabolism in your body and start to store fats.
"Very low calorie diet formulas are designed to be nutritionally adequate, but the body responds to this severe energy restriction as if the person were starving - conserving energy and preparing to regain weight at the first opportunity."
Another research-
In a New York Times survey of 31 men and women who had lost up to 194 lbs on liquid diets, 23 said they began to develop a strong fear of food, yet they experienced uncontrollable cravings and urges at the same time. One respondent said that after a binge that started with 7,000 calories in one day, he had regained 21 lbs in 15 days.
So remember dieting is not the way to go...
WAIT A MINUTE!!! Does that mean we should go and stuff our face with cakes, chocolates and everything that is so delicious and YUMMY!!!!?????
No NO NO!!! - the answer is in fact moderation and sutting down on food with higher fat contents.
Hey!! - is that asking us to go on a diet??
I don't like the word diet actually, i prefer to call it a nutrition plan. We should have the right nutrition planning to supplement our exercise regime.
Well, keep a look out for my other articles on nutrtion planning!
Going on a diet is one of the worst ways to burn fats.
Reason? Look at the first 3 letters of DIET. D- I -E. The truth is almost everyone who goes on a diet, go off a diet after some time. And what is worst is research has showed that people who go on diet and lose weight subsequently gain more weight than before.
Ok, my definition of going on a diet is food deprivation, feeding your body 1000 calories or less a day.
For those who went on a diet beofre, you would probably experienced a point of time when you "just can't take it any more" You let loose and eat the the things that passed youforced yourself not to eat!
Besides not being able to take in psychologically, dieting also force your body into a starvation mode. What it means is that your body thinking that you are lacking food, will slow down the metabolism in your body and start to store fats.
"Very low calorie diet formulas are designed to be nutritionally adequate, but the body responds to this severe energy restriction as if the person were starving - conserving energy and preparing to regain weight at the first opportunity."
Another research-
In a New York Times survey of 31 men and women who had lost up to 194 lbs on liquid diets, 23 said they began to develop a strong fear of food, yet they experienced uncontrollable cravings and urges at the same time. One respondent said that after a binge that started with 7,000 calories in one day, he had regained 21 lbs in 15 days.
So remember dieting is not the way to go...
WAIT A MINUTE!!! Does that mean we should go and stuff our face with cakes, chocolates and everything that is so delicious and YUMMY!!!!?????
No NO NO!!! - the answer is in fact moderation and sutting down on food with higher fat contents.
Hey!! - is that asking us to go on a diet??
I don't like the word diet actually, i prefer to call it a nutrition plan. We should have the right nutrition planning to supplement our exercise regime.
Well, keep a look out for my other articles on nutrtion planning!
Are Artificial Sweeteners Good?
An article by Mike Geary, Fitness/Lifestyle Coach
Artificial sweeteners and the huge list of products sweetened with them are marketed to you relentlessly as "healthy foods" or "healthier" than sugar or corn syrup sweetened products. But are they really?
Just to clarify, some of the most popular artificial sweeteners on the market today are:
Splenda (sucralose)
Aspartame
Saccharine
Acesulfame Potassium (aka - acesulfame K)
These artificial sweeteners are used in abundance in almost every "diet" drink, "lite" yogurts, puddings, and ice creams, most "low-carb" products, and almost all "reduced-sugar" products. Heck, even most protein powders are loaded with artificial sweeteners too (just look on the ingredients and you'll usually see one or more of them).
Splenda is probably one of the worst offenders of claiming to be "healthy" as they say that it's made from real sugar. Don't be fooled! It's still an artificial substance. What they don't tell you is that Splenda is actually a chemically modified substance where chlorine is added to the chemical structure, making it more similar to a chlorinated pesticide than something we should be eating or drinking.
The truth is that artificial sweeteners are not even close to being healthy, and as you'll discover in a minute, can easily be just as bad for you, if not worse, than sugar or corn syrup. Most people think that they are doing something good for themselves by choosing the "diet" drinks or "lite" yogurts compared to the sugar-laden versions, but the problem is that you're exposing yourself to a whole new set of problems with the artificially sweetened drinks and foods.
I know you're probably frustrated by all of the contradicting messages you hear each day about which foods are good for you and which are bad. I'm sure just today you probably saw some clever ad or commercial somewhere screaming health benefits for a food product that is loaded with artificial sweeteners. Don't worry. Just stick with me and I'll get past the marketing hype for you and decipher the truth. I'll also give you some ideas for great alternatives to artificial sweeteners as well as alternatives to sugar or corn syrup sweeteners.
The fact is, artificial sweeteners vs. sugar or corn syrup is really just a battle between two evils. Which evil is worse?
I'm sure you already know the problems with sugar or high fructose corn syrup sweetened products. The excess empty calories, blood sugar spike, and resulting insulin surge this creates in your body not only promotes fat gain, but also stimulates your appetite further, making things even worse.
On the other hand, artificial sweeteners save you calories, but there's growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you don't really save any calories at all. Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage.
All of the 4 artificial sweeteners listed above are nasty chemicals that the human body is simply not meant to ingest. However, most of us are ingesting a whole lot of these chemicals on a daily basis. Aside from the problems I touched on so far, other health issues that have been related to artificial sweeteners in scientific studies as well as observations are:
some have been linked to potential cancer risks
negative effects on the liver, kidneys, and other organs
stimulating cravings
gastrointestinal problems
developmental problems in children and fetuses
headaches
and too many more issues to list
Now some of the above potential health problems are definitely not proven as fact in studies. However, some of them have been shown in animal studies given high doses. Regardless of the fact that any real health problems for actual human use are not proven yet, I don't know about you, but I'd rather protect myself and steer clear of these possibly dangerous artificial chemicals.
Of course, despite all of the health issues potentially associated with artificial sweeteners, the companies that sell the products will continue to claim that they are fully safe and they have studies that prove that they are safe. The bottom line is that the body was not designed to deal with foreign substances like artificial sweeteners. Take my word on that one.
So what are your options for alternatives? Well, your best alternatives for sugar or corn syrup are either raw honey, organic maple syrup, or even a little-known high antioxidant syrup called sorghum syrup (common in the southern US). Even though these alternatives still have the same amount of calories as sugar or corn syrup... honey, organic maple syrup, and sorghum syrup actually provide some nutrients and antioxidants, so it's not just empty calories. Empty calories stimulate your appetite more because your body is lacking nutrients.
Now you're probably thinking that you'd like to still save on calories but avoid the nasty artificial sweeteners. Good news... You can!
You've probably seen me reference this natural sweetener in a lot of my recipes. It's called Stevia. I've been using it for years as an alternative sweetener when you still want to save a little on calories and sugar.
Stevia is not artificial like the other chemical sweeteners I mentioned above. Stevia is a natural non-caloric herb. It is a South American herb and when dried into a powder, has a sweetness about 200-300 times stronger than sugar.
One problem I've noticed with using Stevia is that the pure powder is a very powerful sweetener, so you can easily use too much. However, I've found some good Stevia products that use a bulking agent added so that you can measure out the stevia powder in direct comparison to measuring sugar.
I've yet to see any negative reports or health concerns regarding stevia and only positive potential health benefits. I definitely give Stevia my seal of approval. Do yourself a favor (and your family), and if you are currently an artificial sweetener junkie, please consider switching to stevia.
One of the best products I've found over the years is made by a company called Steviva. They have an excellent stevia product blended with another natural sweetener called erythritol. I suggest giving it a try! Just look for the "Steviva Blend". You can use it in your coffee or tea, to sweeten up plain yogurt, added to smoothies for extra sweetness, on cereals or oatmeal, in baking, or where ever else you might need a sweetener but want to reduce the sugar content.
If you want to grab some, here's the link:
http://www.steviva.com/cgi-bin/cp-app.pl?rrc=N&pg=store&affl=m231g
Well, that's it for today. I hope you enjoyed this important discussion. Feel free to forward this email to anybody you know that might be overdoing the artificial sweeteners.
Artificial sweeteners and the huge list of products sweetened with them are marketed to you relentlessly as "healthy foods" or "healthier" than sugar or corn syrup sweetened products. But are they really?
Just to clarify, some of the most popular artificial sweeteners on the market today are:
Splenda (sucralose)
Aspartame
Saccharine
Acesulfame Potassium (aka - acesulfame K)
These artificial sweeteners are used in abundance in almost every "diet" drink, "lite" yogurts, puddings, and ice creams, most "low-carb" products, and almost all "reduced-sugar" products. Heck, even most protein powders are loaded with artificial sweeteners too (just look on the ingredients and you'll usually see one or more of them).
Splenda is probably one of the worst offenders of claiming to be "healthy" as they say that it's made from real sugar. Don't be fooled! It's still an artificial substance. What they don't tell you is that Splenda is actually a chemically modified substance where chlorine is added to the chemical structure, making it more similar to a chlorinated pesticide than something we should be eating or drinking.
The truth is that artificial sweeteners are not even close to being healthy, and as you'll discover in a minute, can easily be just as bad for you, if not worse, than sugar or corn syrup. Most people think that they are doing something good for themselves by choosing the "diet" drinks or "lite" yogurts compared to the sugar-laden versions, but the problem is that you're exposing yourself to a whole new set of problems with the artificially sweetened drinks and foods.
I know you're probably frustrated by all of the contradicting messages you hear each day about which foods are good for you and which are bad. I'm sure just today you probably saw some clever ad or commercial somewhere screaming health benefits for a food product that is loaded with artificial sweeteners. Don't worry. Just stick with me and I'll get past the marketing hype for you and decipher the truth. I'll also give you some ideas for great alternatives to artificial sweeteners as well as alternatives to sugar or corn syrup sweeteners.
The fact is, artificial sweeteners vs. sugar or corn syrup is really just a battle between two evils. Which evil is worse?
I'm sure you already know the problems with sugar or high fructose corn syrup sweetened products. The excess empty calories, blood sugar spike, and resulting insulin surge this creates in your body not only promotes fat gain, but also stimulates your appetite further, making things even worse.
On the other hand, artificial sweeteners save you calories, but there's growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you don't really save any calories at all. Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage.
All of the 4 artificial sweeteners listed above are nasty chemicals that the human body is simply not meant to ingest. However, most of us are ingesting a whole lot of these chemicals on a daily basis. Aside from the problems I touched on so far, other health issues that have been related to artificial sweeteners in scientific studies as well as observations are:
some have been linked to potential cancer risks
negative effects on the liver, kidneys, and other organs
stimulating cravings
gastrointestinal problems
developmental problems in children and fetuses
headaches
and too many more issues to list
Now some of the above potential health problems are definitely not proven as fact in studies. However, some of them have been shown in animal studies given high doses. Regardless of the fact that any real health problems for actual human use are not proven yet, I don't know about you, but I'd rather protect myself and steer clear of these possibly dangerous artificial chemicals.
Of course, despite all of the health issues potentially associated with artificial sweeteners, the companies that sell the products will continue to claim that they are fully safe and they have studies that prove that they are safe. The bottom line is that the body was not designed to deal with foreign substances like artificial sweeteners. Take my word on that one.
So what are your options for alternatives? Well, your best alternatives for sugar or corn syrup are either raw honey, organic maple syrup, or even a little-known high antioxidant syrup called sorghum syrup (common in the southern US). Even though these alternatives still have the same amount of calories as sugar or corn syrup... honey, organic maple syrup, and sorghum syrup actually provide some nutrients and antioxidants, so it's not just empty calories. Empty calories stimulate your appetite more because your body is lacking nutrients.
Now you're probably thinking that you'd like to still save on calories but avoid the nasty artificial sweeteners. Good news... You can!
You've probably seen me reference this natural sweetener in a lot of my recipes. It's called Stevia. I've been using it for years as an alternative sweetener when you still want to save a little on calories and sugar.
Stevia is not artificial like the other chemical sweeteners I mentioned above. Stevia is a natural non-caloric herb. It is a South American herb and when dried into a powder, has a sweetness about 200-300 times stronger than sugar.
One problem I've noticed with using Stevia is that the pure powder is a very powerful sweetener, so you can easily use too much. However, I've found some good Stevia products that use a bulking agent added so that you can measure out the stevia powder in direct comparison to measuring sugar.
I've yet to see any negative reports or health concerns regarding stevia and only positive potential health benefits. I definitely give Stevia my seal of approval. Do yourself a favor (and your family), and if you are currently an artificial sweetener junkie, please consider switching to stevia.
One of the best products I've found over the years is made by a company called Steviva. They have an excellent stevia product blended with another natural sweetener called erythritol. I suggest giving it a try! Just look for the "Steviva Blend". You can use it in your coffee or tea, to sweeten up plain yogurt, added to smoothies for extra sweetness, on cereals or oatmeal, in baking, or where ever else you might need a sweetener but want to reduce the sugar content.
If you want to grab some, here's the link:
http://www.steviva.com/cgi-bin/cp-app.pl?rrc=N&pg=store&affl=m231g
Well, that's it for today. I hope you enjoyed this important discussion. Feel free to forward this email to anybody you know that might be overdoing the artificial sweeteners.
Week 2 - Day 14
Didn't do much today...
I am going to Taiwan tomorrow for 3 weeks.
I need to plan for my regime otherwise i will lose everything i have done so far.
But my plan will largely depend on if there is a gym over there....
I am going to miss my wife and cute baby!
Will be back to hug them soon!
I am going to Taiwan tomorrow for 3 weeks.
I need to plan for my regime otherwise i will lose everything i have done so far.
But my plan will largely depend on if there is a gym over there....
I am going to miss my wife and cute baby!
Will be back to hug them soon!
Week 3 - Day 15 (Welcome to Taiwan)
Hi Guys,
What a long trip to Taiwan! 5 hours of flight and 3 hours of bus trip.
My muscles are all stiffened. Got to find a way to do work out during long travelling.
Fortunately for me, i found a gym here. It has quite a good amount of equipment except machines for abs.
Did routine bench press, lateral raises, twist alt knee and elbow.
Went for a 3km run after that and the weather is rather cool.
The problem with Taiwan is the extreme amount of good food! Got to watch it!
My strategy is to take in small frequent snacks so i will not go too hungry and let loose of my nutrition plan!
What a long trip to Taiwan! 5 hours of flight and 3 hours of bus trip.
My muscles are all stiffened. Got to find a way to do work out during long travelling.
Fortunately for me, i found a gym here. It has quite a good amount of equipment except machines for abs.
Did routine bench press, lateral raises, twist alt knee and elbow.
Went for a 3km run after that and the weather is rather cool.
The problem with Taiwan is the extreme amount of good food! Got to watch it!
My strategy is to take in small frequent snacks so i will not go too hungry and let loose of my nutrition plan!
Saturday, October 13, 2007
Week 2 - Day 13 Cross Country Run
Met up with Adrian, Daniel, Run Qian and Devathas for a slow jog at Mac Ritche .
About 5 km
Then we carried on static exercises 10 sets of 10
Push Ups - (5sets wide, 5 sets diamond)
Alt Knee and Elbow.
Dev went on with his 7 minute core muscles workout in which every mintue he did one core exercise. He then continued with lunges upslope. A man with passion for fitness and execellence!
Unfortunately we (less Dev) went for a crispy deep fried roti prata breakfast after that.
Nevertheless it was great having workout with good friends.
About 5 km
Then we carried on static exercises 10 sets of 10
Push Ups - (5sets wide, 5 sets diamond)
Alt Knee and Elbow.
Dev went on with his 7 minute core muscles workout in which every mintue he did one core exercise. He then continued with lunges upslope. A man with passion for fitness and execellence!
Unfortunately we (less Dev) went for a crispy deep fried roti prata breakfast after that.
Nevertheless it was great having workout with good friends.
Week 2 - Day 12
I am on off today, as such stayed at home with no access to gym.
Did some maintenance work out
2 Sets of 20 each
Wide Push Ups
Normal Push Ups
Diamond Push Ups
Alt Elbow and Knee Twist - For Abs
I also exercise my deltoids
Lateral side rasies using 5kg weights - 2 sets of 10
Soulder Press - 2 Sets of 10
Got to find a way to work out without weights and gym because i am flying off to Taiwan next week. Will probably have no access to gym and weights.
Hopefully it will not slow down my progress.
Did some maintenance work out
2 Sets of 20 each
Wide Push Ups
Normal Push Ups
Diamond Push Ups
Alt Elbow and Knee Twist - For Abs
I also exercise my deltoids
Lateral side rasies using 5kg weights - 2 sets of 10
Soulder Press - 2 Sets of 10
Got to find a way to work out without weights and gym because i am flying off to Taiwan next week. Will probably have no access to gym and weights.
Hopefully it will not slow down my progress.
My Baby wants his V-Shape too!
Pictures of my baby reading Vincent Ng's Book!
This looks lke a great book to start my V Shape Journey...
Hmm... looks like i got to start doing chin ups!
So... these are some food i got to avoid... mummy please take note!
Am i stretching correctly while reading?
Is my V Shape good enough for Daddy?
This looks lke a great book to start my V Shape Journey...
Hmm... looks like i got to start doing chin ups!
So... these are some food i got to avoid... mummy please take note!
Am i stretching correctly while reading?
Is my V Shape good enough for Daddy?
Friday, October 12, 2007
Understandng your ABS! - Targeting the Entire Abs!
Hi Guys,
Before we rush into the exercises, we got to understand that our abdominals, commonly called abs, consist of several muscle groups, all located in the midsection, just below your chest to your pubic bone. These include: rectus abdominis which is made up of upper, middle, and lower abs; transverse abdominis; and the obliques.
It is not essential that we know the terms and all the components, but we must know that we need to design our abs regime to cater for all the different segments and not leave any of them out.
For example sit-up mainly target at the upper and middle abs and if that is our only abs workout in our regime, we will missed out our lower abs and our obliques + transverse abdominis (love handles)
Here is some info about the different segments of our abs:
The upper, middle and lower abs start near the middle of your sternum and runs vertically to the lower part of the pelvis; they are responsible for flexing the vertebral column or helping you curl your trunk as you would when doing crunches or sitting up in bed.
The transverse abdominal muscles run horizontally and are the deepest muscular layer of the abs; they run around your body like a girdle and help compress and support internal organs.
The obliques are the muscles that make up your waist and consist of two smaller groups: the external obliques and the internal obliques. The external obliques are the muscles of the upper and outside part of your waistline; they start just under your chest, on your lower eight ribs, and are responsible for helping you twist and bend sideways. The internal obliques are located beneath the external obliques; they also helps you twist. It is important to have strong abdominals for most all motions, including common day-to-day activities. In addition, most low-back pain is attributed to weak abdominals.
Before we rush into the exercises, we got to understand that our abdominals, commonly called abs, consist of several muscle groups, all located in the midsection, just below your chest to your pubic bone. These include: rectus abdominis which is made up of upper, middle, and lower abs; transverse abdominis; and the obliques.It is not essential that we know the terms and all the components, but we must know that we need to design our abs regime to cater for all the different segments and not leave any of them out.
For example sit-up mainly target at the upper and middle abs and if that is our only abs workout in our regime, we will missed out our lower abs and our obliques + transverse abdominis (love handles)
Here is some info about the different segments of our abs:
The upper, middle and lower abs start near the middle of your sternum and runs vertically to the lower part of the pelvis; they are responsible for flexing the vertebral column or helping you curl your trunk as you would when doing crunches or sitting up in bed.
The transverse abdominal muscles run horizontally and are the deepest muscular layer of the abs; they run around your body like a girdle and help compress and support internal organs. The obliques are the muscles that make up your waist and consist of two smaller groups: the external obliques and the internal obliques. The external obliques are the muscles of the upper and outside part of your waistline; they start just under your chest, on your lower eight ribs, and are responsible for helping you twist and bend sideways. The internal obliques are located beneath the external obliques; they also helps you twist. It is important to have strong abdominals for most all motions, including common day-to-day activities. In addition, most low-back pain is attributed to weak abdominals.
Thursday, October 11, 2007
Is Cardio Exercises Necessary for Burning Fats?
Hi Guys,
Traditionally, when you ask an instructor how to burn fats, get rid of love handles, shrink your waistine etc... Cardio exercies will be the answer.
Cardio exercises are exercises such as running, cycling, swimming aerobics etc. Cardiovascular exercise simply means that you're involved in an activity that raises your heart rate to a level where you're working, but can still talk.
Typically, jogging will be one of the highly recommended exercises to burn fats and i will continue to recommend we continue our cardio regime of at least twice a week because it not only helps to burn fats but also provide the following benefits:
-It's one way to burn calories and help you lose weight
-It makes your heart strong so that it doesn't have to work as hard to pump blood
-It increases your lung capacity
-It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
-It makes you feel good
-It helps you sleep better
-It helps reduce stress
Well, actually, almost all exercises help achieve it but cardio does it best.
In contemporary studies and sports science, speed training and weights training are now recommended to help burn calories, fats and lose weight. So why the difference now? Have the human body changed over the years?
My personal deduction would fall back on the simple equation of :
Calories In - Calories Out = Fat Gain/ (Fat Loss)
The traditional behind cardio exercise is that calories are burnt slower since you fall in a lower heart rate zone, but because in cardio exercises, we are usually able to last longer - about 30min to 1 hour and as such, the amout of calories burnt is probably higher than when we do speed training where most people can only last one or two laps.
So although we burn more calories during speed training but we can last shorter distance - say about 2km worth of speed training, and comparng it to a 5km or 10km run, we burn more calories running slower but further. In fact, depending on the intensity, we may actually burn similiar amount of calories in both activities.
For beginners, i will still recommend cardio rather than high intensity training such as speed training or weights training. The reason being that if you are a beginner, your muscles are not as conditioned and the chances of getting injured in high intensity exercises is much higher. Also your heart and lungs may not be able to take the sudden huge amount of blood and oxygen flow needed and the pain you experience may be strong enough to dscourage you more further exercises.
So if you are a beginneer, startng on your journey to a V Shape Body, cardio exercises would be a great way to start! But if you are a seasoned sports person, do not give up cardio exercises as they are good for our heart and a good way to relieve stress with its relatively light tempo, but do add in higher intensity exercises such as speed training because the time spent is shorter but the amount of calories burnt is equal or higher.
Traditionally, when you ask an instructor how to burn fats, get rid of love handles, shrink your waistine etc... Cardio exercies will be the answer.
Cardio exercises are exercises such as running, cycling, swimming aerobics etc. Cardiovascular exercise simply means that you're involved in an activity that raises your heart rate to a level where you're working, but can still talk.
Typically, jogging will be one of the highly recommended exercises to burn fats and i will continue to recommend we continue our cardio regime of at least twice a week because it not only helps to burn fats but also provide the following benefits:
-It's one way to burn calories and help you lose weight
-It makes your heart strong so that it doesn't have to work as hard to pump blood
-It increases your lung capacity
-It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
-It makes you feel good
-It helps you sleep better
-It helps reduce stress
Well, actually, almost all exercises help achieve it but cardio does it best.
In contemporary studies and sports science, speed training and weights training are now recommended to help burn calories, fats and lose weight. So why the difference now? Have the human body changed over the years?
My personal deduction would fall back on the simple equation of :
Calories In - Calories Out = Fat Gain/ (Fat Loss)
The traditional behind cardio exercise is that calories are burnt slower since you fall in a lower heart rate zone, but because in cardio exercises, we are usually able to last longer - about 30min to 1 hour and as such, the amout of calories burnt is probably higher than when we do speed training where most people can only last one or two laps.
So although we burn more calories during speed training but we can last shorter distance - say about 2km worth of speed training, and comparng it to a 5km or 10km run, we burn more calories running slower but further. In fact, depending on the intensity, we may actually burn similiar amount of calories in both activities.
For beginners, i will still recommend cardio rather than high intensity training such as speed training or weights training. The reason being that if you are a beginner, your muscles are not as conditioned and the chances of getting injured in high intensity exercises is much higher. Also your heart and lungs may not be able to take the sudden huge amount of blood and oxygen flow needed and the pain you experience may be strong enough to dscourage you more further exercises.
So if you are a beginneer, startng on your journey to a V Shape Body, cardio exercises would be a great way to start! But if you are a seasoned sports person, do not give up cardio exercises as they are good for our heart and a good way to relieve stress with its relatively light tempo, but do add in higher intensity exercises such as speed training because the time spent is shorter but the amount of calories burnt is equal or higher.
Great Abs Workout Links
Found 2 great links on all abs exercises...
http://www.shapefit.com/training-abs.html
http://www.trainwithmeonline.com/exercises.asp
http://www.shapefit.com/training-abs.html
http://www.trainwithmeonline.com/exercises.asp
All About Deltoids
Hi Guys,
Getting great Deltoids will make you look good, feel good and naturally, your day will be excellent. Now, just pause for a momnet and imagine a guy will great, well-defined deltoids feeling lousy about himself???!! - hard to imagine right? So lets get great deltoids to complement our wonderful v-shape!
Here are some exercies we can do and should do to develop our deltoids
Getting great Deltoids will make you look good, feel good and naturally, your day will be excellent. Now, just pause for a momnet and imagine a guy will great, well-defined deltoids feeling lousy about himself???!! - hard to imagine right? So lets get great deltoids to complement our wonderful v-shape!
Here are some exercies we can do and should do to develop our deltoids
Build Big Strong Shoulder Muscles For V Shape Upper Body – Build Big Deltoids
Another Article By Chris Chew
Most people think that in order to get that V shaped upper body like comic book super heroes, they only have to develop big broad back muscles and lats. Well, by having broad back muscles and well developed lats is only part of the equation to get a V shape upper body. For complete V shape upper body development, you will also need to build a powerful chest, big strong shoulder muscles or commonly called deltoids or delts for short and a slim waist.
We shall discuss how to build big shoulder muscles in this article. You see, you may have a wonderful six pack abs or well defined chest muscles, but when you are in your street clothes, no one can see them. But if you have that massive V shape with bulging shoulder muscles, your body frame will tell the world that under those clothes is a well defined body of a gym warrior.
As with building any muscles in your body, intensity is the key to building big deltoids. Your shoulder muscles are made up primarily of the anterior deltoid (front delt), medial deltoid (middle delt) and posterior deltoid (back delt). All 3 parts of your shoulder muscles must be targeted to build well defined and big strong deltoids that threaten to burst through your shirt. The problem here is that most people do not know that they must work on all 3 shoulder muscles and do most shoulder workouts by just concentrating on the anterior delts with exercises such as military press. Furthermore, working only on anterior delts could lead to over training your shoulder muscles because many other exercises like the bench press, dips and push ups also recruit shoulder muscles for its movements.
Your should be careful when working on your shoulder muscle exercises as your shoulders joints are very susceptible to injuries and therefore proper form in executing the exercises is crucial. Don’t let bad exercise form cause you injuries that may be permanent and put you out of the gym forever. One common injury prone exercise is the narrow grip upright row. Although this is a great trapezius and shoulder muscle exercise, it should be avoided because this exercise invokes unnatural and awkward shoulder joint movement.
So what exercises are good for building big strong deltoids? Well, besides the military presses, try Arnold Press, Lateral Raise, Bent Over Lateral Raises, Shoulder Width Upright Row and Shoulder Cable exercises. Ask your personal trainer or read up on how to perform these exercises in excellent form for great shoulder muscle development.
Remember that you must also develop other aspects such as a big broad chest, wide back muscles and flared lats as well as a slim waistline to get that much coveted V shaped upper body.
Most people think that in order to get that V shaped upper body like comic book super heroes, they only have to develop big broad back muscles and lats. Well, by having broad back muscles and well developed lats is only part of the equation to get a V shape upper body. For complete V shape upper body development, you will also need to build a powerful chest, big strong shoulder muscles or commonly called deltoids or delts for short and a slim waist.
We shall discuss how to build big shoulder muscles in this article. You see, you may have a wonderful six pack abs or well defined chest muscles, but when you are in your street clothes, no one can see them. But if you have that massive V shape with bulging shoulder muscles, your body frame will tell the world that under those clothes is a well defined body of a gym warrior.
As with building any muscles in your body, intensity is the key to building big deltoids. Your shoulder muscles are made up primarily of the anterior deltoid (front delt), medial deltoid (middle delt) and posterior deltoid (back delt). All 3 parts of your shoulder muscles must be targeted to build well defined and big strong deltoids that threaten to burst through your shirt. The problem here is that most people do not know that they must work on all 3 shoulder muscles and do most shoulder workouts by just concentrating on the anterior delts with exercises such as military press. Furthermore, working only on anterior delts could lead to over training your shoulder muscles because many other exercises like the bench press, dips and push ups also recruit shoulder muscles for its movements.
Your should be careful when working on your shoulder muscle exercises as your shoulders joints are very susceptible to injuries and therefore proper form in executing the exercises is crucial. Don’t let bad exercise form cause you injuries that may be permanent and put you out of the gym forever. One common injury prone exercise is the narrow grip upright row. Although this is a great trapezius and shoulder muscle exercise, it should be avoided because this exercise invokes unnatural and awkward shoulder joint movement.
So what exercises are good for building big strong deltoids? Well, besides the military presses, try Arnold Press, Lateral Raise, Bent Over Lateral Raises, Shoulder Width Upright Row and Shoulder Cable exercises. Ask your personal trainer or read up on how to perform these exercises in excellent form for great shoulder muscle development.
Remember that you must also develop other aspects such as a big broad chest, wide back muscles and flared lats as well as a slim waistline to get that much coveted V shaped upper body.
The V Shape Illusion
Hi guys,
Getting your V Shape IS AN ILLUSION. and you need the correct stategey to get it.
What do i mean by that?
Well you see, many people think that they will look so good once they have their abs... but whats the truth? of course getting your abs is a good think, but if your entire body shape is not a "V" but just a "H" or worse, a Pear-Shape, your wonderful 6pack will not be recognised anyway.
And just working out your abs will not get you the V.
Here are some tips from Chris Chew, Singapore based AMFPT Certified Master Trainer
Before I show you various ways to achieve that glorious 'V', you must also be aware that the 'V' shape is also an illusion. If you have a wide thick back with a powerful chest, coupled with boulder-like deltoids, your 'V' will show up commandingly because those attributes will make your waist look small and thus accentuating the 'V' illusion.
To have a stupendous upper body, you MUST train your lower body. V-shapes will just be ugly top body shapes if your legs are like bamboo poles. The excellent full body shape is called the X-frame. Just like those super heroes you see in comic books. If you don't train legs, you are missing out on training the largest muscle mass. When training legs, many other upper body muscles especially the back and abs will be involved. This gives you the most muscle mass trained in one go. And because you are training so many muscles at one go, you secrete tons of growth hormones when you sleep, further enhancing overall development for that perfect X-frame.
Another muscle group many people fail to pay attention to is the back. The back must be trained for thickness as well as width. Many back exercises also develop the rear deltoids and the trapezius which are very important to getting that 'V'. When your back is thick, you will look powerful and with the width, it will make your waist look narrower, thus making the 'V' more pronounced. Do bar-bell row, deadlifts for a thick and powerful back. Chin-ups and push-ups (weighted and doing them in a slow controlled motion) will provide you the width or more commonly called 'wings'.
Another very obvious V-shape illusion creator are your triceps. But most people pay more attention to the biceps than triceps. Why triceps then? Because your triceps, as the name 'tri' suggests, has three 'heads' and each 'head' must be dealt with when you exercise them. They are also 1/3 bigger than your biceps. By training the triceps hard, your upper arms will grow bigger faster, giving more berth to your upper body and again creating a narrow waistline illusion.
The best illusion-shapers are your deltoids. Your delts have 3 'heads'. However, most of the time, I see people only working out the front delts. When you develop your delts well, they will be round and boulder-like, and they make your shoulder wide and strong. Now, close your eyes and have a mental image of yourself with a wide thick back, big strong triceps... now, do you see that 'V'? Add lateral raise, bent-over lat-raisers and upright rows to your routine.
How to have a beautiful 'V' if your abs are flabby? Forget the side crunches and side bends. It will only make your waistline thicker. Go on a lose fat program by combining weight lifting, cardio exercises and eating correctly. Your abs will show in no time.
Ahh... to finally stamp your authority in the gym and at the beach, a wide and powerful gladiator's chest will put you ahead of the pack! Train your chest heavy with dumbbells, barbells and cables. Use incline benches rather than flat or declining ones. You want to build the upper chest and not targeting the lower chest in case it gets you the droop or saggy chest which we call 'bitch tits'. Although the pec is one huge muscle, it can be targeted at different places to recruit different fibres to shape it.
Ok guys, show me your magnificent 'V' in 12 weeks' time and don't forget those legs! SFO
Getting your V Shape IS AN ILLUSION. and you need the correct stategey to get it.
What do i mean by that?
Well you see, many people think that they will look so good once they have their abs... but whats the truth? of course getting your abs is a good think, but if your entire body shape is not a "V" but just a "H" or worse, a Pear-Shape, your wonderful 6pack will not be recognised anyway.
And just working out your abs will not get you the V.
Here are some tips from Chris Chew, Singapore based AMFPT Certified Master Trainer
Before I show you various ways to achieve that glorious 'V', you must also be aware that the 'V' shape is also an illusion. If you have a wide thick back with a powerful chest, coupled with boulder-like deltoids, your 'V' will show up commandingly because those attributes will make your waist look small and thus accentuating the 'V' illusion.
To have a stupendous upper body, you MUST train your lower body. V-shapes will just be ugly top body shapes if your legs are like bamboo poles. The excellent full body shape is called the X-frame. Just like those super heroes you see in comic books. If you don't train legs, you are missing out on training the largest muscle mass. When training legs, many other upper body muscles especially the back and abs will be involved. This gives you the most muscle mass trained in one go. And because you are training so many muscles at one go, you secrete tons of growth hormones when you sleep, further enhancing overall development for that perfect X-frame.
Another muscle group many people fail to pay attention to is the back. The back must be trained for thickness as well as width. Many back exercises also develop the rear deltoids and the trapezius which are very important to getting that 'V'. When your back is thick, you will look powerful and with the width, it will make your waist look narrower, thus making the 'V' more pronounced. Do bar-bell row, deadlifts for a thick and powerful back. Chin-ups and push-ups (weighted and doing them in a slow controlled motion) will provide you the width or more commonly called 'wings'.
Another very obvious V-shape illusion creator are your triceps. But most people pay more attention to the biceps than triceps. Why triceps then? Because your triceps, as the name 'tri' suggests, has three 'heads' and each 'head' must be dealt with when you exercise them. They are also 1/3 bigger than your biceps. By training the triceps hard, your upper arms will grow bigger faster, giving more berth to your upper body and again creating a narrow waistline illusion.
The best illusion-shapers are your deltoids. Your delts have 3 'heads'. However, most of the time, I see people only working out the front delts. When you develop your delts well, they will be round and boulder-like, and they make your shoulder wide and strong. Now, close your eyes and have a mental image of yourself with a wide thick back, big strong triceps... now, do you see that 'V'? Add lateral raise, bent-over lat-raisers and upright rows to your routine.
How to have a beautiful 'V' if your abs are flabby? Forget the side crunches and side bends. It will only make your waistline thicker. Go on a lose fat program by combining weight lifting, cardio exercises and eating correctly. Your abs will show in no time.
Ahh... to finally stamp your authority in the gym and at the beach, a wide and powerful gladiator's chest will put you ahead of the pack! Train your chest heavy with dumbbells, barbells and cables. Use incline benches rather than flat or declining ones. You want to build the upper chest and not targeting the lower chest in case it gets you the droop or saggy chest which we call 'bitch tits'. Although the pec is one huge muscle, it can be targeted at different places to recruit different fibres to shape it.
Ok guys, show me your magnificent 'V' in 12 weeks' time and don't forget those legs! SFO
The Greatest Triathlon Ever Done
This love story began in Winchester , Mass. , 43 years ago, when Rick Was strangled by the umbilical cord during birth, leaving him Brain-damaged and unable to control his limbs.
"He'll be a vegetable the rest of his life;'' Dick says doctors told him And his wife, Judy, when Rick was nine months old. ``Put him in an Institution.''
But the Hoyts weren't buying it. They noticed the way Rick's eyes Followed them around the room. When Rick was 11 they took him to the Engineering department at Tufts University and asked if there was Anything to help the boy communicate. ``No way,'' Dick says he was told. ``There's nothing going on in his brain.''
"Tell him a joke,'' Dick countered. They did. Rick laughed. Turns out a Lot was going on in his brain. Rigged up with a computer that allowed Him to control the cursor by touching a switch with the side of his Head, Rick was finally able to communicate. First words? ``Go Bruins!'' And after a high school classmate was paralyzed in an accident and the School organized a charity run for him, Rick pecked out, ``Dad, I want To do that.''
Yeah, right. How was Dick, a self-described ``porker'' who never ran More than a mile at a time, going to push his son five miles? Still, he Tried. ``Then it was me who was handicapped,'' Dick says. ``I was sore For two weeks.''
That day changed Rick's life. ``Dad,'' he typed, ``when we were running, It felt like I wasn't disabled anymore!''
And that sentence changed Dick's life. He became obsessed with giving Rick that feeling as often as he could. He got into such hard-belly Shape that he and Rick were ready to try the 1979 Boston Marathon.
``No way,'' Dick was told by a race official. The Hoyts weren't quite a Single runner, and they weren't quite a wheelchair competitor. For a few Years Dick and Rick just joined the massive field and ran anyway, then They found a way to get into the race Officially: In 1983 they ran another marathon so fast they made the Qualifying time for Boston the following year.
Then somebody said, ``Hey, Dick, why not a triathlon?''
How's a guy who never learned to swim and hadn't ridden a bike since he Was six going to haul his 110-pound kid through a triathlon? Still, Dick Tried.
Now they've done 212 triathlons, including four grueling 15-hour Ironmans in Hawaii . It must be a buzzkill to be a 25-year-old stud Getting passed by an old guy towing a grown man in a dinghy, don't you Think?
Hey, Dick, why not see how you'd do on your own? ``No way,'' he says. Dick does it purely for ``the awesome feeling'' he gets seeing Rick with A cantaloupe smile as they run, swim and ride together.
This year, at ages 65 and 43, Dick and Rick finished their 24th Boston Marathon, in 5,083rd place out of more than 20,000 starters. Their best Time? Two hours, 40 minutes in 1992--only 35 minutes off the world Record, which, in case you don't keep track of these things, happens to Be held by a guy who was not pushing another man in a wheelchair at the Time.
``No question about it,'' Rick types. ``My dad is the Father of the Century.''
And Dick got something else out of all this too. Two years ago he had a Mild heart attack during a race. Doctors found that one of his arteries Was 95% clogged. ``If you hadn't been in such great shape,'' One doctor told him, ``you probably would've died 15 years ago.'' So, in a way, Dick and Rick saved each other's life.
Rick, who has his own apartment (he gets home care) and works in Boston, and Dick, retired from the military and living in Holland, Mass. , always find ways to be together. They give speeches around the country and compete in some backbreaking race every weekend, including this Father's Day.
That night, Rick will buy his dad dinner, but the thing he really wants to give him is a gift he can never buy.
``The thing I'd most like,'' Rick types, ``is that my dad sit in the chair and I push him once.''
And the video is below....
Another Video
"He'll be a vegetable the rest of his life;'' Dick says doctors told him And his wife, Judy, when Rick was nine months old. ``Put him in an Institution.''
But the Hoyts weren't buying it. They noticed the way Rick's eyes Followed them around the room. When Rick was 11 they took him to the Engineering department at Tufts University and asked if there was Anything to help the boy communicate. ``No way,'' Dick says he was told. ``There's nothing going on in his brain.''
"Tell him a joke,'' Dick countered. They did. Rick laughed. Turns out a Lot was going on in his brain. Rigged up with a computer that allowed Him to control the cursor by touching a switch with the side of his Head, Rick was finally able to communicate. First words? ``Go Bruins!'' And after a high school classmate was paralyzed in an accident and the School organized a charity run for him, Rick pecked out, ``Dad, I want To do that.''
Yeah, right. How was Dick, a self-described ``porker'' who never ran More than a mile at a time, going to push his son five miles? Still, he Tried. ``Then it was me who was handicapped,'' Dick says. ``I was sore For two weeks.''
That day changed Rick's life. ``Dad,'' he typed, ``when we were running, It felt like I wasn't disabled anymore!''
And that sentence changed Dick's life. He became obsessed with giving Rick that feeling as often as he could. He got into such hard-belly Shape that he and Rick were ready to try the 1979 Boston Marathon.
``No way,'' Dick was told by a race official. The Hoyts weren't quite a Single runner, and they weren't quite a wheelchair competitor. For a few Years Dick and Rick just joined the massive field and ran anyway, then They found a way to get into the race Officially: In 1983 they ran another marathon so fast they made the Qualifying time for Boston the following year.
Then somebody said, ``Hey, Dick, why not a triathlon?''
How's a guy who never learned to swim and hadn't ridden a bike since he Was six going to haul his 110-pound kid through a triathlon? Still, Dick Tried.
Now they've done 212 triathlons, including four grueling 15-hour Ironmans in Hawaii . It must be a buzzkill to be a 25-year-old stud Getting passed by an old guy towing a grown man in a dinghy, don't you Think?
Hey, Dick, why not see how you'd do on your own? ``No way,'' he says. Dick does it purely for ``the awesome feeling'' he gets seeing Rick with A cantaloupe smile as they run, swim and ride together.
This year, at ages 65 and 43, Dick and Rick finished their 24th Boston Marathon, in 5,083rd place out of more than 20,000 starters. Their best Time? Two hours, 40 minutes in 1992--only 35 minutes off the world Record, which, in case you don't keep track of these things, happens to Be held by a guy who was not pushing another man in a wheelchair at the Time.
``No question about it,'' Rick types. ``My dad is the Father of the Century.''
And Dick got something else out of all this too. Two years ago he had a Mild heart attack during a race. Doctors found that one of his arteries Was 95% clogged. ``If you hadn't been in such great shape,'' One doctor told him, ``you probably would've died 15 years ago.'' So, in a way, Dick and Rick saved each other's life.
Rick, who has his own apartment (he gets home care) and works in Boston, and Dick, retired from the military and living in Holland, Mass. , always find ways to be together. They give speeches around the country and compete in some backbreaking race every weekend, including this Father's Day.
That night, Rick will buy his dad dinner, but the thing he really wants to give him is a gift he can never buy.
``The thing I'd most like,'' Rick types, ``is that my dad sit in the chair and I push him once.''
And the video is below....
Another Video
Week 2 - Day 11
Today i started out my Chin Up regime - 10 Sets of 4.
I learnt that one way to achieve the V-shape is to do everything "W-I-D-E". Doing wide chin ups and wide push ups will stretch and trigger your Lats/back muscle horizontally, making it expand side ways.
Later i went to the gym and did routine upper body workout.
Azam sent a very touching ans inspirational video:
Do watch it under the Inspirational Label - The Greatest Triatholon Ever Done
I learnt that one way to achieve the V-shape is to do everything "W-I-D-E". Doing wide chin ups and wide push ups will stretch and trigger your Lats/back muscle horizontally, making it expand side ways.
Later i went to the gym and did routine upper body workout.
Azam sent a very touching ans inspirational video:
Do watch it under the Inspirational Label - The Greatest Triatholon Ever Done
Week 2 - Day 10 (IPPT with Nigel Preman)
It has been a while since i took the IPPT (Individual Physical Profiency Test).
The main reason why i am taking this test will be to want to encourage a trainee of mine, Nigel.
It has been some time since i met someone with "hunger" to want to achieve the "Gold" standard. The only station stopping him from getting Gold will be his 2.4km run whihc he has to do under 9min 15sec. The last run, he made it to 9min 20sec, just a short of 6sec and i am so sure that he already has the capacity to achieve below 9min if he just knows how to pace correctly.
All the stations (chin up, sit-up, shuttle run and broad jump) were smooth and what is left with is the run. The run started and we ran a 1min 30sec for every 400m for the first 4 laps. During the fifth lap, i thought we slowed down a little due to fatigue but looking at my watch, we hit a 7min 37sec when we headed into the last lap. That leave us with 1min 37sec for the final lap if we want to hit below 9min 15sec.
I turn and look at Nigel as we ran into the last lap, he picked up speed and looked strong and "HUNGRY!" I knew that the race is already over, we had made it, it is just a matter of going through the last lap and completing it. And without a shadow of doubt, Nigel gave his last burst in the last 100m and dash through the ending pt, clocking a timing of 9min 05 sec.
Great job, another good workout and fuifilling day.
The main reason why i am taking this test will be to want to encourage a trainee of mine, Nigel.
It has been some time since i met someone with "hunger" to want to achieve the "Gold" standard. The only station stopping him from getting Gold will be his 2.4km run whihc he has to do under 9min 15sec. The last run, he made it to 9min 20sec, just a short of 6sec and i am so sure that he already has the capacity to achieve below 9min if he just knows how to pace correctly.
All the stations (chin up, sit-up, shuttle run and broad jump) were smooth and what is left with is the run. The run started and we ran a 1min 30sec for every 400m for the first 4 laps. During the fifth lap, i thought we slowed down a little due to fatigue but looking at my watch, we hit a 7min 37sec when we headed into the last lap. That leave us with 1min 37sec for the final lap if we want to hit below 9min 15sec.
I turn and look at Nigel as we ran into the last lap, he picked up speed and looked strong and "HUNGRY!" I knew that the race is already over, we had made it, it is just a matter of going through the last lap and completing it. And without a shadow of doubt, Nigel gave his last burst in the last 100m and dash through the ending pt, clocking a timing of 9min 05 sec.
Great job, another good workout and fuifilling day.
Tuesday, October 9, 2007
Week 2 - Day 9 Great Work Out Day!
Today is a great workout day!
My Great Friend Adrian join me today to give me an extra burst of energy to burn!
We went for a Delifrance Lunch (Vege Spagetti + Salad) and later shared a Chocolate Waffle.
We then went to the gym and did the following workout
Bench Press - 3 Sets of 10
Shoulder Lateral Lift - 3 Sets of 10
Bicep Curl - 3 Sets of 10
Deltoid Side Lifts - 3 Sets of 10
Reverse Crunches - 3 Sets of 20
Twist - 3 Sets of 20
Swim - 10 laps of 50m
Feel real good today... bringing my wife out for Gelato Waffles later.
My Great Friend Adrian join me today to give me an extra burst of energy to burn!
We went for a Delifrance Lunch (Vege Spagetti + Salad) and later shared a Chocolate Waffle.
We then went to the gym and did the following workout
Bench Press - 3 Sets of 10
Shoulder Lateral Lift - 3 Sets of 10
Bicep Curl - 3 Sets of 10
Deltoid Side Lifts - 3 Sets of 10
Reverse Crunches - 3 Sets of 20
Twist - 3 Sets of 20
Swim - 10 laps of 50m
Feel real good today... bringing my wife out for Gelato Waffles later.
Monday, October 8, 2007
Week 2 - Day 8 (Walk in the Park)
Weather is fine today.
I went to the gym and did the following exercises - targeting mainly upper body.
3 Sets of 10 for all
Bench Press
Lateral Shoulder Lift
Triceps Extension
Abs Curl
Twist (3 Sets of 20)
Then i went for a 30min jog.
Went home early and took my wife and baby for a walk in Punggol Park.
Great workout cum family day! Thank God for it!
I went to the gym and did the following exercises - targeting mainly upper body.
3 Sets of 10 for all
Bench Press
Lateral Shoulder Lift
Triceps Extension
Abs Curl
Twist (3 Sets of 20)
Then i went for a 30min jog.
Went home early and took my wife and baby for a walk in Punggol Park.
Great workout cum family day! Thank God for it!
Sunday, October 7, 2007
Food Calories Calculator
Hey hey,
We got to keep track how much calories we are taking in... otherwise..... you know what happens
So, do check out this link to find out how much calories yo have taken in today.
http://www.bodybuilding.com/fun/nutrient.htm
1 chicken fillet sandwich (100grams) is about 283 calories with 51% of that being FATS.
Well, do you know that for every gram of fats you take out of your diet, you can replace it with 2 times the amount of protein and carbohydrate without increasing your calories intake?
Just watch what you ae eating...
We got to keep track how much calories we are taking in... otherwise..... you know what happens
So, do check out this link to find out how much calories yo have taken in today.
http://www.bodybuilding.com/fun/nutrient.htm
1 chicken fillet sandwich (100grams) is about 283 calories with 51% of that being FATS.
Well, do you know that for every gram of fats you take out of your diet, you can replace it with 2 times the amount of protein and carbohydrate without increasing your calories intake?
Just watch what you ae eating...
How much Calories Burn doing what Exercise?
Hey guys!
Want to monitor how much calories you have burnt? Click on the link below
http://www.bodybuilding.com/fun/calories.htm
According to the calculator:
Running fast burns the most calories.
Using my weight of 66kg, i run about 30min each time and keeps the pace of 5.5min/km, and i burn about 624 calories.
The faster you run, the more you burn as you bring yourself into a higher intensive heart rate zone.
Slow jogging for 30min will burn you about 277 calories only. (of course slow is relative... but if it is slow for you but fast for others, it is still slow since your heart rate is not in an intensive zone)
But of course do take note that these figures are immediate effect. i.e. Throughout the rest of the day, your body continue to burn while recovering from the activity.
As such, although weight lifting for 30min burns about only 208 calories, it increases your metabolism throughout the day.
Well, in any case, start getting your butt out of the chair and start exercising to fitness and V-Shape!
Want to monitor how much calories you have burnt? Click on the link below
http://www.bodybuilding.com/fun/calories.htm
According to the calculator:
Running fast burns the most calories.
Using my weight of 66kg, i run about 30min each time and keeps the pace of 5.5min/km, and i burn about 624 calories.
The faster you run, the more you burn as you bring yourself into a higher intensive heart rate zone.
Slow jogging for 30min will burn you about 277 calories only. (of course slow is relative... but if it is slow for you but fast for others, it is still slow since your heart rate is not in an intensive zone)
But of course do take note that these figures are immediate effect. i.e. Throughout the rest of the day, your body continue to burn while recovering from the activity.
As such, although weight lifting for 30min burns about only 208 calories, it increases your metabolism throughout the day.
Well, in any case, start getting your butt out of the chair and start exercising to fitness and V-Shape!
Lamb Sausage Korma
(From Men's Health Oct 2007)
Ingredients Needed:
4 lamb sausages (60g each)
6 Tbsp korma Curry
Onions
1 handfull of mint leaves
Olive Oil
1/2 red and yellow bell pepper
100g mixed salad greens
Instructions
1. Heat a non- stick frying pan over medium heat. Put sausages into the pan, reduce heat to medium-low and cook covered for four minutes on each side. Remove sausages from the pan and drain on paper towel.
2. Slice onions and chop red and yellow peppers into small pieces. heat a saucepan and 1 Tbsp of olive oil and saute the onion and peppers for teo minutes. Add korma curry into he saucepan to heat up. Chop the mint leaves and add to the gravy. Cjop the sausages and add to the gravy. Mix until all the sausages are coated.
3. Divide the salad greens onto four plates abd top with sausage curry.
Serves 4
Per Serving: 129 Calories, 7.7 Carbohydrate, 15g Protein, 9g Fat, 8g Fibre 154mg Sodium
Time Taken: 20minutes
Ingredients Needed:
4 lamb sausages (60g each)
6 Tbsp korma Curry
Onions
1 handfull of mint leaves
Olive Oil
1/2 red and yellow bell pepper
100g mixed salad greens
Instructions
1. Heat a non- stick frying pan over medium heat. Put sausages into the pan, reduce heat to medium-low and cook covered for four minutes on each side. Remove sausages from the pan and drain on paper towel.
2. Slice onions and chop red and yellow peppers into small pieces. heat a saucepan and 1 Tbsp of olive oil and saute the onion and peppers for teo minutes. Add korma curry into he saucepan to heat up. Chop the mint leaves and add to the gravy. Cjop the sausages and add to the gravy. Mix until all the sausages are coated.
3. Divide the salad greens onto four plates abd top with sausage curry.
Serves 4
Per Serving: 129 Calories, 7.7 Carbohydrate, 15g Protein, 9g Fat, 8g Fibre 154mg Sodium
Time Taken: 20minutes
Great Book
Hey,
I think this is one of the good books that is great and it is available online. It is in a promotion bundle, giving away other great books together.
It is rather STRONG in its advertisements, claiming that all other form of exercises such as abs exercises, cardio etc are useless... I am not so sure about that, but HEY! I have been running and doing plenty of abs exercises and it doesn't seem to work without having a good diet.
Click Here! for the book...
Saturday, October 6, 2007
Week 1 - Day 6
Whoo.. 7 days have passed.
I need a CHEAT DAY. Have been watching my diet...
I'm going to eat some good food tomorrow. But lets continue to do some great work out today!
Workout Today
30min Jog
Sit up 2 sets of 30
Push-up wide - 2 sets of 20
Estimated Calories Loss - ?
Still tired from yesterday's duty...
Rest well for church service on Sunday!
I need a CHEAT DAY. Have been watching my diet...
I'm going to eat some good food tomorrow. But lets continue to do some great work out today!
Workout Today
30min Jog
Sit up 2 sets of 30
Push-up wide - 2 sets of 20
Estimated Calories Loss - ?
Still tired from yesterday's duty...
Rest well for church service on Sunday!
Day 5
Well... i was on duty whole day, as such, didn't get the chance to work out much....
Did some push ups and leg tucks inthe office though
Push -ups 1 set of 20
Leg Tucks - 2 sets of 20
Did some push ups and leg tucks inthe office though
Push -ups 1 set of 20
Leg Tucks - 2 sets of 20
Grilled Salmon with Lemon Dill Sauce
(Salmon is an excellent source of Omega-3's).
1 tablespoon olive oil
1 tablespoon lemon juice
4 salmon filets, about 6 oz. each
Lemon Dill Sauce
1 tablespoon stone ground mustard
1 teaspoon dry mustard
3 teaspoons chopped fresh dill (or 1 teaspoon dried dill)
1/4 cup mayonnaise (sugar free, if possible)
2 tablespoons lemon juice
Combine olive oil and 1 tablespoon lemon juice in small container and set aside.
Rinse salmon with cool water. Pat dry with paper towels. Brush with lemon-olive oil mixture and grill or broil to desired doneness. Be sure to place flesh-side toward heat, skin-side away from heat to prevent curling. Turn after about 7 minutes and cook to desired doneness.
While salmon cooks, prepare mustard sauce by combining remaining ingredients in a small bowl.
Remove salmon to platter and serve with mustard sauce on the side.
Serves 4.
1 serving:
Protein: 34grams
carbs: 1grams
fats: 20gram(less after cooking)
Exchanges
Lean meat 5; fat 1-1/2; other carb ½
Resource:
http://www.liftforlife.com/lowfatrecipes.htm
More Abs Exercises for begineers
If You are just starting out, these exercises are more suitbal for you.
Crunches
Reverse Crunches
Oblique Crossover Crunches
Plank
Back Extension
Superhuman
Illustrations are found at this link
http://exercise.about.com/cs/abs/l/blbeginnerabs.htm
Crunches
Reverse Crunches
Oblique Crossover Crunches
Plank
Back Extension
Superhuman
Illustrations are found at this link
http://exercise.about.com/cs/abs/l/blbeginnerabs.htm
Lower Abs
1. Lie down on your back with your legs perpendicular to the floor.
2. Lift your buttocks off the ground, toes pointing up into the air.
3. Return to starting position.
Muscles Worked Out: Lower Rectus Abdominal
2. Lift your buttocks off the ground, toes pointing up into the air.
3. Return to starting position.
Muscles Worked Out: Lower Rectus Abdominal
Toe Touches
1. Lie on your back and raise your legs perpendicular to the floor.
2. Extend your arms and reach for your toes.
3. Return to starting position.
Muscles involved: Upper Abs Muscles + Lower Abs Muscles
2. Extend your arms and reach for your toes.
3. Return to starting position.
Muscles involved: Upper Abs Muscles + Lower Abs Muscles
Friday, October 5, 2007
Breakfast with Roughage for Burning Fats
Research from British Scientist Emma Stevenson Ph.D...
Taking a carbohydrate-rich, high fibre breakfast before working out burn twice as much fat as compared to having a meal without roughage.
Reason: Eating low-fibre, refined carbohydrates raises the amount of insulin in our body which limits our ability to use fat for fuel.
Recommended Breakfast:
Half a cup of muesli cereal +
One and a half cups of milk +
Two-third cup of plain low fat yogurt.
(or equipvalent)
Taking a carbohydrate-rich, high fibre breakfast before working out burn twice as much fat as compared to having a meal without roughage.
Reason: Eating low-fibre, refined carbohydrates raises the amount of insulin in our body which limits our ability to use fat for fuel.
Recommended Breakfast:
Half a cup of muesli cereal +
One and a half cups of milk +
Two-third cup of plain low fat yogurt.
(or equipvalent)
Thursday, October 4, 2007
LOSE the LOVE HANDLES!!!
Hey, there are some important tips for you how to lose your beautiful love handles.
But just in case you love your love handles, you got to take note of these tips so that you may be careful to avoid them.
The approach to losing love handles is twofold:
1) Burn off body fat
2) Build muscle.
Unfortunately, there is no specific exercises to melt away the fat from around your stomach, toning up your middle muscles will definitely give them a tighter, flatter, firmer appearance. And when you lose weight overall, your waistline will shrink.
To lose your Love handles, they guide will be to reach a body composition of 12 percent body fat for men and ; 20 percent body fat for women.
Recommended Diet (onthe way..)
Recommended Exercises
Cardiovascular activities like belly dancing, kick boxing, martial arts, race walking, mountain biking and rowing not only do a great job of incinerating calories, they also place a great deal of emphasis on your obliques and rectus abdominals, the muscles that reside underneath that spare tire.
Some more tips are available at:
http://au.askmen.com/sports/fitness_top_ten/35b_fitness_list.html
Burn Fats without dieting, exercising and slimming pills...
As mentioned, to burn fats, you just got to ensure your equation of Calories In - Calories Out is a negative one.
Now lets go step by step to calculate how long can you reach your desired shape with your whatever current strategy you may have.
1st , calculate your BMR -
2nd, Mutiply it using the Activity Multipliers - BMR X Multipier = Calories Burnt Daily
3rd, Calculate your estimated calories intake using the calories table
4th, Calculate the Net Calories Gained/ Lost daily.
How is it? Are you gaining calories of lossing them?
NOW, lets set a plan for getting your desired shape.
To look like a lean, muscular guy, your fats percentage should be about 10%.
Now you got to calculate how much fats you got to burn off in order to reach that desired shape.
1st Calculate your body fats percentage - using Bioelectrical Impedence
2nd Calculate Weight
3rd Fats% X Weight = Fats you have in grams
4th Weight X 10% = Fats you will have when you reach your desired shape.
Using result from 3rd step minus 4th step, you will get the amount of fats you need to burn!
Use the amount of fats you need to burn, times 7700 (1kg of fats is approx 7700 calories)
This is the amount you need to lose.
Use this calories divide by the amount of calories you are lossing each day, you can roughly know when you are getting your desired shape!
Now lets go step by step to calculate how long can you reach your desired shape with your whatever current strategy you may have.
1st , calculate your BMR -
2nd, Mutiply it using the Activity Multipliers - BMR X Multipier = Calories Burnt Daily
3rd, Calculate your estimated calories intake using the calories table
4th, Calculate the Net Calories Gained/ Lost daily.
How is it? Are you gaining calories of lossing them?
NOW, lets set a plan for getting your desired shape.
To look like a lean, muscular guy, your fats percentage should be about 10%.
Now you got to calculate how much fats you got to burn off in order to reach that desired shape.
1st Calculate your body fats percentage - using Bioelectrical Impedence
2nd Calculate Weight
3rd Fats% X Weight = Fats you have in grams
4th Weight X 10% = Fats you will have when you reach your desired shape.
Using result from 3rd step minus 4th step, you will get the amount of fats you need to burn!
Use the amount of fats you need to burn, times 7700 (1kg of fats is approx 7700 calories)
This is the amount you need to lose.
Use this calories divide by the amount of calories you are lossing each day, you can roughly know when you are getting your desired shape!
Wednesday, October 3, 2007
Day 2 ,3, 4
Day 2
Light Jog (3km)
# sets of the followin
Bench Press - 10
Shoulder Press - 10
Alt Knee Tuck - 20
Estimated amount of calories lost: ??
Day 3
Swim
2 Sets of
Normal Push Up 20
Diamond Push Up 20
Wide Push Up 20
Fagleg Training
Lunges
Frontal kick 20 counts of 4
Crunches 20
Estimated amount of calories lost: ??
Day 4
Slope Training
500m Swim
3.2km Jog
Estimated amount of calories lost: ??
Light Jog (3km)
# sets of the followin
Bench Press - 10
Shoulder Press - 10
Alt Knee Tuck - 20
Estimated amount of calories lost: ??
Day 3
Swim
2 Sets of
Normal Push Up 20
Diamond Push Up 20
Wide Push Up 20
Fagleg Training
Lunges
Frontal kick 20 counts of 4
Crunches 20
Estimated amount of calories lost: ??
Day 4
Slope Training
500m Swim
3.2km Jog
Estimated amount of calories lost: ??
Monday, October 1, 2007
Increase Metabolsim
Metabolism Rate is affected by the following factors
• Repair muscle tissue (This is called the “afterburn” effect, Berardi says, and it can last for up to 24 hours. Strength training with heavier than usual weights uses up energy, too -- in order to repair small (healthy) muscle tears.)
• Meal frequency (the longer you go between meals the more your metabolism slows down to conserve energy)
• Activity level (important but doesn’t make any difference if you don’t match your eating to your expenditure)
• Food choices (ex. low-fat diets tend to result in poor hormone production which leads to a slower metabolism)
• hydration (over 70% of bodily functions take place in water – not enough water causes all your systems to slow down and unnecessary stress)
• genetics (some people have higher metabolisms than others – you can’t change genetics but you can still win the battle!)
• hormone production and function (think you have a slow thyroid? it’s not likely – before you go blame it on the thyroid first stabilize your blood sugar and throw in some progressive exercise 2-3 times each week)
• stress (stress also can slow metabolism by placing extra stress and strain on numerous systems. plus, many people tend to overeat when “stressed out”) - Breathing Exercise
• Repair muscle tissue (This is called the “afterburn” effect, Berardi says, and it can last for up to 24 hours. Strength training with heavier than usual weights uses up energy, too -- in order to repair small (healthy) muscle tears.)
• Meal frequency (the longer you go between meals the more your metabolism slows down to conserve energy)
• Activity level (important but doesn’t make any difference if you don’t match your eating to your expenditure)
• Food choices (ex. low-fat diets tend to result in poor hormone production which leads to a slower metabolism)
• hydration (over 70% of bodily functions take place in water – not enough water causes all your systems to slow down and unnecessary stress)
• genetics (some people have higher metabolisms than others – you can’t change genetics but you can still win the battle!)
• hormone production and function (think you have a slow thyroid? it’s not likely – before you go blame it on the thyroid first stabilize your blood sugar and throw in some progressive exercise 2-3 times each week)
• stress (stress also can slow metabolism by placing extra stress and strain on numerous systems. plus, many people tend to overeat when “stressed out”) - Breathing Exercise
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