2007 February

February 2007
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When To Workout + When To Eat?

26 Feb, 2007 No Comments

By Jesse Cannone

Do you workout in the morning?

Do you who workout in the morning do so on an empty stomach?

I talk to so many people who exercise in the morning on an empty stomach… many of them do so because they heard it is more effective at burning fat.

Are you one of those people?

If so, I’m sorry for what I’m about to say.

Exercising on an empty stomach is the absolute worst thing you could do besides go an the Atkins diet! It’s like taking a road trip without any gas in your car!

NEVER exercise on an empty stom-ach… NEVER! Sorry…

it’s just very important that you don’t do it. Not only is not effective at bur-ning off body fat, it’s also a huge negative!

When you exercise on an empty sto-mach you give your body only 3 choices for fuel: muscle tissue, muscle glycogen (stored muscle energy), and body fat…

Which one do you think it’s going to use?

Muscle tissue!

Body fat is the last thing your body wants to use for energy…

it’s saving it incase you have to go very long periods with out food.

So if you want to burn fat, you have to feed your body before you work it. You don’t bu-rn much fat while your exercising…

you burn it later while your metabolism is elevated because you have been strength training progressively, performing occasional Level 3 (high intensity) cardio workouts, and most importantly, you’ve stabilized your blood sugar to make it easier to burn fat and less likely to add more!

The only exception to this is easy exercise…

Obviously you can do easy exercise or activity on an empty stomach but to me, that doesn’t count as exercise and it certainly doesn’t help when trying to burn fat!

So do you see the importance of feeding your body before you ask it to perform for you?

I hope so because it is critical to your success!

Well, I hope you understand the importance of feeding your body. If you have any question please feel free to send them to info@guaranteed-weightloss.com and I’ll do my best to try and answer them…

But please know that I do get hundreds of emails each day so please be patient

Also, why not try my program? You can try it for 7 days at no charge so you can check it out…

Take a look:

www.guaranteed-weightloss.com

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A Fine Balance- Women and Their Hamstrings

19 Feb, 2007 No Comments

The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise.

Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on basketball courts, skating rinks and other fields of play.

The source of these debilitating injuries has been traced to one overriding culprit, the hamstring—women in particular are at risk for anterior cruciate ligament tear, the much-feared ACL injury that typically requires reconstructive surgery and a prolonged period of rehabilitation.

“What we’ve found from our studies is that men have more hamstring activation relative to the quadriceps than women,” reports Dr. William Ebben, a faculty member and researcher in exercise science at Marquette University in Milwaukee, Wisconsin.

“The women were quadriceps-dominant and their hamstrings-to-quadriceps ratio was lower. We know women are not activating their hamstrings well. They’re falling short in terms of maximizing their ability to activate their hamstrings during exercises.”

The hamstring is the large muscle in the back of the upper leg; its opposite is the quadriceps in the front. A male’s hamstrings are usually 70 per cent as strong as his quadriceps; the relative strength of a woman’s hamstrings is less than 50 per cent of her quadriceps.

Since the hamstrings and quadriceps help stabilize the knee, any muscle weakness or imbalance between the two places additional stress on the anterior cruciate ligament, which limits rotational motion of the knees.

Researchers at the Cincinnati Sports Medicine and Orthopedic Center have determined that hamstrings need to be 60 to 70 per cent as strong as the quadriceps to lessen the probability of anterior cruciate ligament damage.

Dr. Ebben attests to the significance of the hamstrings-to-quadriceps ratio: “If you have really active quadriceps, which is often the case when planting, jumping and running, and your hamstrings are less than two-thirds the strength of the quadriceps, then the quadriceps cause anterior shear and pull the ACL taut.

It appears women may not be able to activate the hamstrings well in the face of active quadriceps. And if they’re not able to fully activate the hamstrings in the performance of their exercises, they’re not going to get as good a training effect.”

The goal then is to somehow find a way for women to narrow the gap between their hamstrings and quadriceps, a tricky proposition since the deficiency is borne from specific anatomical and neuromuscular realities.

Hormonal and biomechanical factors are widely acknowledged as part of the problem.

Resistance is Never Futile

A number of resistance training exercises have proven to be helpful, and should be performed by every woman athlete. These are the Russian leg curl, the stiff leg dead lift, and good morning exercise, all of which target the hamstrings.

Russian Leg Curl: With the help of a partner whose job is to hold your heels in place, rise up and down from a floor mat using your knees like a hinge. You lie face down to begin this dynamic exercise, with heels up and toes curled and flexed inward. It’s your partner’s job to prevent the heels from rising off the floor as you lift your torso. Knees and heels maintain contact with the mat throughout. The upward movement begins with a pushup that propels you onto your knees. It’s important to use the hamstrings to complete the rise and control the return back to the mat.

Stiff Leg Dead Lift: Stand with feet shoulder-width apart, barbell resting on the floor. With knees slightly bent and buttocks out, gently bend forward at the waist, back straight and head up. Lift the bar, raising it slowly until you’re in an upright position again. Arms throughout are fully extended, never flexed. Do not round the back or lower the head. A light to moderate weight load is advisable to guard against back injury. This exercise is frequently performed while standing on a shallow platform.

Good Morning Exercise: Lift a barbell from a squat rack, and then step back, positioning your feet shoulder-width apart. Thrust your buttocks out and slowly bend forward until your torso is parallel to the floor. Knees will be slightly bent. As with the stiff leg dead lift, do not lower your head or round the back.

The quadriceps is least active when performing the Russian leg curl, an open-chain exercise that engages the hamstring in a very comprehensive fashion. Closed-chain exercises activate both the quadriceps and hamstrings, so the stiff leg dead lift and good morning exercise duplicate real-life muscle patterns.

“Maintaining antagonism between the muscle groups is always preferable,” says Dr. Ebben. “The closed-chain exercises activate the hamstrings less but do so in a more sports-specific way. In the case of the Russian curl, you’re activating the hamstring in the face of a silent quad, and the hamstring is learning to fire and function with a silent quad.”

Dr. Ebben recommends women follow a training regime that begins with the Russian leg curl to maximize strength gains in the hamstrings, and then progress to the closed-chain exercises :

“Build a nice foundation by comprehensively activating the hamstrings and then follow-up by doing it in the presence of an active quad. These are all predominately hamstrings exercises so you’re still going to get the advantage of narrowing the ratio between the hamstrings and quadriceps.”

About the Author:

Lynn VanDyke is a master personal trainer and fitness nutritionist. She has authored the wildly popular ebook, Melt the Fat and offers personalized online personal training !

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Are You Caught Up In A Cycle Of Fitness Confusion?

9 Feb, 2007 No Comments

As a member of a popular fitness center for a few years, I noticed countless others frustrated with their exercise routines and eating practices, working so hard and long but with virtually no improvement to show for it. Several of my own friends and relatives would mention this new program or product they had just shelled out cash for that was the answer to their fitness goals. They were so excited about it and couldn’t wait to get started.

Then, a few weeks later, the same happy-go-lucky people that were once jumping with joy about their new plan to a new body became downright discouraged. It was hard to watch. I’d ask them how their plan was working and they’d tell me that it seemed pretty good at first, but they didn’t get the results they were expecting or they felt were promised. They quickly became tired of following the daily workouts and found following the strict eating guidelines almost maddening at times. So they hopped onto the next plan.

Even worse, they became so frustrated with following these so-called exercise gurus’ programs, that they fell even deeper into unhealthy eating habits once they stopped the program. Binging became their only form of satisfaction. Talk about moving in the wrong direction. What’s worse is that all of these people were following the typically recommended exercise and fad diets that were all the rage. They were doing what everyone else was doing.

After speaking with many of these friends and inquiring about their exercise routines, I noticed one common theme that kept popping up in our discussions…they were focused on the short term…their approach was wrong. They weren’t thinking of lifelong health and fitness, but instead they were thinking about getting in shape for “swimsuit season”. More specifically, they were also performing their exercise in a less than optimal manner. And then I noticed this with many others at the fitness center I worked out in. They just seemed to lack the fire or intensity in their workouts which I knew could turn their programs from nothing to something literally overnight.

But you know, you can hardly blame them, and you certainly shouldn’t blame yourself if you’ve fallen into the cycle of fad exercise and diet programs. We all want to achieve what we know in our hearts we’re capable of so badly, and that’s why we’re such easy prey to this “get fit quick” mentality.

Most people are approaching health and fitness in the exact opposite way that they should be. If you continually think of using exercise and nutrition as ways to lose a couple of pounds, or get in shape for summer, you’re going to be disappointed with your results. If you think of exercise, nutrition, and rest as separate things, you’re going to be disappointed with your results. If you think you need to spend hours a week in the gym or adhere to some strange unnatural eating strategy, you’re going to be disappointed with your results.

What all of these approaches will do, is put you into the fitness cycle of confusion that so many are stuck in these days. If instead, you choose to forget what you thought you knew, and start off with the right approach, the approach that focuses on making changes in your lifestyle long term, you’ll instantly improve your results by 1000%. When your approach includes combining proper exercise that takes very little of your time, nutrition the way nature intended you to eat that is simple to understand and follow, and the rest and recovery that is vital to lifelong vitality and energy, you’ll experience an awakening of both body and mind.

If you choose the path most often taken by those looking to improve upon them selves, you’ll most likely end up like most of them. Confused, frustrated, unhappy, burnt out, injured, sick, or worse. Instead, you can choose to embrace a lifestyle that includes brief, progressive, and intense resistance training, eating a diet full of nutrient rich foods, drinking tons of water, and getting plenty of quality sleep and rest. These are the methods I teach my Fat Burning Furnace students, and if you choose to do the same, you’ll be allowing yourself to live and perform at your highest levels possible for the rest of your lean, healthy life.

Rob Poulos is founder and CEO of Zero to Hero Fitness, and creator of the Fat Burning Furnace complete fitness system. www.fatburningfurnase.com

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The Mass Confusion That Dominates In Fitness Today

7 Feb, 2007 No Comments

By Rob Poulos

People are confused more than ever. They are confused about the best way to go about achieving the body they want. They are confused about what works and what doesn’t, and the reasons why. There are countless individuals slaving away in gyms and fitness centers around the country right now. They are working tirelessly, almost every day, on the treadmill, stair-climber, elliptical, etc. to burn those calories and fat. They also might be lifting weights several times a week for hours at a time to build some strength and muscle. They might even join a few aerobics or spinning classes too.

They are probably also trying one of the latest diet strategies that promises miracle weight loss. They could also be spending a lot of money on the latest and greatest dietary supplements that could be that miracle pill that will aid in weight loss. They are also carefully watching the scale as their main judge of progress. If it goes up a pound or two, they may behave rashly and maybe even change up their entire workout or diet program! And of course there are others are doing variations on that same theme.

After all, this is the kind of stuff that many of the popular fitness and diet gurus typically recommend. But with so many different strategies and plans being pushed as the be all and end all, what happens is we tend to overboard. And when that happens, we lose sight of what really matters in achieving lifelong fitness and health…the principles than many people don’t know about, most people have forgotten, and only a select few put to use to achieve lifelong health and fitness. These are the same principles I used to drop over 40 pounds of unwanted body fat, keep it off, and revitalize my life!

With any exercise or nutrition program, you’ll probably lose some fat initially, but far too often the progress doesn’t continue or doesn’t come as fast as the person would like because they’re using a temporary mindset. They’re only focused on the short term and one specific goal. So they end up switching to something else, and the cycle continues until they’ve become consumed by this cycle of confusion. I believe that this is perhaps the biggest reason for the lack of progress that is being experienced by the masses of exercisers and dieters in the world. They are jumping from one fad diet or exercise routine to another, while losing sight of what’s really important, and what really works. Simply put, they are exercising far too much, not nearly intensely enough, and trying to adhere to unrealistic diet recommendations.

If instead they focused on a long term plan, a lifestyle as it’s often called, and didn’t worry about “losing 10 pounds by summer”, they would find it far easier to do the right things most of the time. And those right things include brief, progressive, and intense resistance training, eating a diet full of nutrient rich foods, drinking tons of water, and getting plenty of quality sleep and rest. The students of my Fat Burning Furnace method understand this and are reaping the life long health and fitness rewards because of it. Are you?

Rob Poulos is founder and CEO of Zero to Hero Fitness, and creator of the Fat Burning Furnace complete fitness system. www.fatburningfurnace.com

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Are You Caught Up In A Cycle Of Fitness Confusion? by lewis on February 9th, 2007
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AtoZ Fitness Article Blog.

Lose Your Gut in 4 Minutes

When To Workout + When To Eat?

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A Fine Balance- Women and Their Hamstrings

Resistance is Never Futile

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Are You Caught Up In A Cycle Of Fitness Confusion?

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The Mass Confusion That Dominates In Fitness Today

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