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Primal Blueprint Special Offer

Ricardo Daryans — Thu, 18 Mar 2010 15:02:19 +0000

Just a quick note to let you know our buddy Mark Sisson at Mark’s Daily Apple is running a special 24 hour deal on his book “The Primal Blueprint” with some great bonuses (live chat, interviews, ebook). If you been waiting to get his book, now is the time. His offer expires on 12 noon (PST) tomorrow Thurs March 18th.

For all the details visit his special offer page at: http://www.marksdailyapple.com/primal-blueprint-amazon-1/

Note also in the details: “The order must be placed on Amazon.com, not Amazon.co.uk or any other Amazon site”

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Is the Gym Really Necessary?

Ricardo Daryans — Thu, 18 Mar 2010 15:02:18 +0000

Here in the US you can look around and probably find a gym in every town, and sometimes multiple ones within miles of each other. Rows and rows of machines/treadmills, body pump classes all day and enough free weights to go around. But is it working? Are all these gyms helping or hurting? Do you really need the gym or does it need you? I’ll share with you my own journey with gyms and you can see if you can relate to it.

I worked long hours in them

Before I was ever a personal trainer, I belonged to gyms consistently since I was 16 (I remember my first gym, the Jack LaLanne club). I would go 3-5x/wk to workout in some fashion using weights/machines. I also had a set of barbell weights in my basement at home that I used off and on as a teenager, but nothing overly consistent.

Later on in life when I was working as a full time trainer at the gym, that meant pretty much living there almost every day. Early AM clients, clients at noon, more clients at night. Back and forth all day long. It was my main home, with time to go home to get some food or go to sleep and repeat the next day.

But I hit a Wall

I had all the energy in the world when I first quit the corporate world and went full time as a trainer. I was following my passion of helping people after all. But after working many years of training I started to hit my own burnout wall.

I was seeing a gym so much that the last thing I wanted to do on my off time was workout in it (I wanted to get out of there!). This is when I started to explore more outside activities like mountain biking, running trails and even doing sprints at the local HS track. I needed something else in my life to keep me active as the gym was draining the life out of me. It was no longer motivating or fun to be there.

and Back in the Gym

I had to take a mental break (some time off) from full time training to explore other avenues of what else I wanted to pursue, as I was just not loving it anymore. I had to follow my own rule of “if you don’t love what you do…do something else”. From there I began to explore more online fitness consulting, writing (blogging) and coaching, as well as some other projects that stirred my creativity and passion once again.

A funny thing happened after that. I joined a whole new gym where no one knew me (so people would not ask for tips or want to chat with me all the time) and started to enjoy going to the gym again. I was focused and in and out enjoying my own workout.

Why a Gym may be Necessary

One can make the case of why a gym may be necessary, and I can attest to it. If you like going, then it’s going to keep you motivated. The days I could easily talk myself out of a workout, I still drive my butt to the gym and walk through the doors and then get a workout in. Once I am there, I put in the effort.

There was a while (during my gym burnout years) where I tried to keep a consistent workout routine at home with a barbell set and bodyweight exercises. They were good workouts, but the problem became that the consistency was not there for me. Seeing how I also work from home quite a bit as well (off a computer/phone), I was not getting a break from it (much like days of working in the gym).

I really needed to have that separate place for me mentally to keep my workouts going. I needed a place like a gym that got me out of the house, as the weights sitting around at home didn’t give me the motivation (as I could put it off for another hour, or two, or day…etc).

But Why I Do Not Need a Gym

Although I still do alot of bodyweight training with weights at the gym (squats, lunges, pushups, dips, pullups), in a sense I could also do this workout from home, the park or anywhere. I also keep a set of strong resistance bands at home to use on occasion as well (as you can work the whole body with a good set of bands…see the video below).

I enjoyed running group outdoor bootcamps for clients in the past with only bands and bodyweight. You don’t need all that expensive equipment to be healthy, lean and fit. For now, I still do enjoy going to the gym but I really use it for more of the movements (heavier squats/deadlifts) that I can not get with bands/bodyweight training. However, a gym is not a necessity if one can find the motivation to keep a solid workout program going outside of it.

Here’s a great video below from Mike over at Mode Athletics on how to use minimal equipment (bands), while enjoying the scenery outside as well (that amazing background is from Vancouver!). Who wouldn’t want to do that?

My Goals Have Changed Over the Years

Back when I was a teenager, I wanted to get a big bench (I mean, because you had to always answer the question “Whadda Ya Bench?” in high school).

When I went to college I did more bodybuilding workouts and loved working on the “guns” (go ahead, have a good laugh!).

Once I got into the corporate world I worked out pretty regularly with the same type of program, although more traveling made it inconsistent and not that motivating on the road.

As I worked as a trainer I would implement all sorts of new programming on myself just to see how it worked (so I could know what to do for clients). This was a phase of more training using bodyweight/cables and also bands (I rarely trained clients on machines).

Now as I get closer to 40, I look at my training for more sustainability of movement, performance and injury prevention. This means more bodyweight ROM, multi-planar full body movements, explosiveness and most of all keeping it fun and motivating.

Mark Sisson recently shared one of his training philosophies about just wanting to “play”…and I couldn’t agree more!

I spent a fair amount of my life training for grueling endurance contests (marathons, Ironman triathlons, 24-hour relay running events). Only just recently did it occur to me that I NEVER really had fun while I was competing or while I was training. Admittedly, I could sometimes get into “the zone,” but that’s really only a temporary zone of less pain. I did appreciate the valiance of my efforts and certainly felt pride in my accomplishments, but from the time the gun went off until I crossed the finish line, I never once could truthfully say, “Isn’t this fun?” In contrast, today I plan most of my (minimal) training around being able to participate in fun activities later.

So What is the End Result?

When dealing with clients and recommending workouts, I look at 3 main things…their goals, their lifestyle (how busy, what they do) and what is going to be the most “realistic” plan of attack.

It makes no sense for me to make complicated or gym based programming for people who may not even make time to go to the gym. While there may be others who may need that focus on going to the gym (as they wouldn’t do the workout consistently at home either).

But it is also very important for people to realize that workouts don’t have to be at the gym, because you can always do pushups at home or go for a walk around the neighborhood at any time. It is sad to see people who are out of shape, but they have a gym membership paying monthly and they never go (gyms love that by the way…in fact, they run a whole business assuming most will never show up).

Make Your Fitness Lifestyle Fit You!

So you have to focus on making whatever fitness lifestyle works for you. Figure out what will really keep you motivated, what you really will make time for and it doesn’t even have to be overly complicated.

If you like going to the gym and workout hard there, then do it! Nothing wrong with that as long as you are seeing the results you want.

If you have a gym membership but never go, time for a reality check. Start adding in more fitness at home when you have time (do 5 minutes of pushups….we all have time for that!). Think of the world as your gym, go out and play! You don’t need to start buying $1000 of home equipment (like everyone does around New Years), instead get a simple workout plan going with simple equipment like bands and your bodyweight. Build up from there first! (You can also read up on our past article on how to setup a simple home gym for equipment ideas/options.)

Find more things you will enjoy doing such as individual or group based activities. It could be playing tennis with friends, walking your dog, taking hikes on the weekends or even maybe some dancing or martial arts classes. Find what you want to do and get out there and do it! Have an “active lifestyle” mindset, as I know plenty of people who drive to the gym to use a treadmill but won’t walk around their neighborhood!

Get motivated in what you do through a support group around you (such as forming your own little neighborhood workout club) or measuring progress in what you do somehow (heavier weights at the gym, more rounds of a bodyweight circuit workout). Find a plan and use that as your motivational tool, don’t just “wing it” walking into the gym. Know what you need to do and get it done!

There are many ways to be fit, healthy and lose weight. Many different workout programs, many different types of equipment. But what you need is a plan that will keep you motivated and consistent. If it is not realistic or doesn’t fit your lifestyle (and you will burn out on it), then it is not of value for you. Most of all, have fun!!

What is your fitness lifestyle all about nowadays? What have you learned on your journey?

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Post tags: Avenues, Barbell Weights, Burnout, Free Weights, Full Time, Gyms, Hs Track, Jack Lalanne, Journey, Mountain Biking, Passion, personal trainer, Running Trails, Sleep, Teenager, Time To Go Home, Time Training, Treadmills, Wk, Workout

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The Importance of Accountability

Tim Williams — Thu, 18 Mar 2010 15:02:15 +0000

Accountability is an important factor in sustaining just about anything you do. Whether it’s your local politician being held accountable for his deeds or your child learning that his actions have consequences, that responsibility to someone or for some activity is vital.

One of the main reasons for me starting this site a few years ago was to be held accountable. To my loved ones that I shared the site with. To the readers I’ve gained over time. To myself. It’s worked off and on. In the time I’ve had the site up I’ve been able to lose a lot of weight, but then I’d gain it. That is until recently. The last few months have been different. I haven’t felt as focused and in-sync with my goals since I last trained in college.

That’s a good feeling.

Back to accountability… Like I said, it’s vital in sustaining your weight loss. It sucks to let people down. Plain and simple. So don’t let people down. That is why it’s good to let everyone know about your journey. Let your coworkers know to support you. It doesn’t mean them calling you at night to make sure you aren’t binging. It can be little things, like walking with you to the water cooler to fill up on water instead of soda. It can even mean them taking the stairs instead of the elevator with you, or simply reminding you to do that. Tell your family, even the ones that have doubted you in the past. Let them know to remind you to not eat that extra serving during the family reunion. Put notes and messages all around you. In your car, office, house, wallet, cell phone. Everywhere. Hell, even set up a daily cell phone reminder with something motivational.

Do whatever it takes to stay motivated and accountable… that’s the only way you can sustain this.

What’s holding you accountable?

This is an article from FatManUnleashed.com’s Healthy Weight Loss and Fitness Blog.

The Importance of Accountability

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Are You Setting Yourself Up For Injury?

Tim Williams — Thu, 18 Mar 2010 15:02:10 +0000

If you are serious about exercising, just getting started, or even thinking about going to the gym, there are a few things that you need to know before you take another step. Exercise related injuries send thousands to the doctor and even emergency rooms every year and the sad truth is, most of them could have been avoided. Are you setting yourself up for an injury? See if any of these common trouble signs apply to you.

1. Stretching is for sissies –

One of the absolute best ways to guarantee an injury is by refusing to stretch. There is absolutely no reason that anyone should not stretch, even if you will only be exercising for a few minutes. Those five to ten minutes you spend stretching and warming up will pay off time and time again. You can look at this way – 10 minutes stretching versus six months laid up with an injury. Which would you rather choose?

2. I need to feel the burn –

There is a fine line between reaching that optimum fat burning zone and the actual burn or more commonly known as “Ow, ow, this really hurts.” Bottom line – if it hurts, you are either doing the exercise wrong, or you are doing it too hard. If there was one term that all exercisers could do without it would be this one. Focus instead on reaching your target heart rate and forget about the burn.

3. Of course I’m strong enough to do 50 reps –

It happens to the best of us. Our pride gets in the way of common sense, and we won’t admit that those 50 reps are near killing us. Overexertion is a great way to end up in the hospital and get out of exercising for a few months, but few of us want to go down that road. It’s painful, it’s expensive and it’s counterproductive. Realizing your own limits and then gradually increasing them is by far the better solution.

4. That machine looks fun –I think I’ll try that –

Using machines that are you are not familiar with is a great way to get injured. If you don’t know how to use a machine, you need to ask for help. It is all too easy to either seriously injure yourself or at the very least come up with a few strained muscles. Never tackle any new equipment that you do not know how to use.

5. I don’t need no stinking cool down –

Well, actually, we all do. Top athletes know that cooling down can be just as important as warming up. If you are not giving yourself at least five to ten minutes recovery time at the end of your workout, you will most likely regret it either later that night or the next day. Always add a cool down into your routine to avoid this problem.

Anyone can be injured exercising, but if you stop setting yourself up for an injury, you’ll be able to avoid it.

Photo Credit: 1

Originally posted 2008-09-01 05:36:25. Republished by Blog Post Promoter

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Book Review: The Whole Grain Diet Miracle By Dr. Lisa Hark and Dr. Darwin Deen

Tim Williams — Thu, 18 Mar 2010 15:02:03 +0000

Even though carbs get a bad rap, it’s commonly accepted that if you do have to eat them, whole grains are the way to go. There are many benefits to having a diet rich in whole grains, and this book from Drs. Lisa Hark and Darwin Deen offers a plan that is based almost entirely around adding these nutrient rich foods. Let’s take a look at the book and see whether or not it’s based on sound science, or it’s just another fad.

This diet calls for removing all processed grains from your diet, and for many, that certainly won’t be easy. The first part of the diet is absolutely the most difficult. During this stage, you are not allowed to drink alcohol, you must eat at the same time every day and meals cannot be skipped. Fruit and vegetables are also a very important component during this time period and the diet calls for four servings of these foods to be added to your diet.

The main premise of the book is that whole grains are not only good for helping you lose weight, but they are also important towards getting healthier. The authors state research and studies to show that whole grains can help prevent certain diseases and may be able to aid digestion. That is most likely due to the fact that you’ll be eating more than 48 grams of fiber a day, which is a big increase for most people.

The book includes some helpful recipes to get you started and the whole diet is mapped out in a very easy to understand way. Overall, while it may be difficult to follow, there are some good lifestyle changes that can be achieved from following the diet. We would have liked to have seen exercise focused on a bit more, but the do touch on it briefly. Since this is a book about changing the way you eat, more than a true “diet” book we can cut them a little slack on that area.

For those that like whole grains, making the switch will be pretty easy, but for those that have relied on white bread and processed flour, it will undoubtedly be difficult. However, the authors state that it is well worth the effort, if you can stick to it.

Overall, this is a very interesting book that offers up a lot of facts as well as some great recipes. While the diet may be too hard for most to stick to, you can still learn quite a lot from the book and use some of the recipes to enrich your current diet. We recommend the book to those looking for a healthier way to eat and for those that need to start eating foods that will do their bodies good. We can’t really recommend the diet plan per se, but you can still get a lot out of just reading the book and implementing a few changes in your normal diet.

Originally posted 2008-11-14 05:50:38. Republished by Blog Post Promoter

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Primal Blueprint Special Offer

admin — Thu, 18 Mar 2010 15:01:56 +0000

For all the details visit his special offer page at: http://www.marksdailyapple.com/primal-blueprint-amazon-1/

Note also in the details: “The order must be placed on Amazon.com, not Amazon.co.uk or any other Amazon site”

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Post tags: Amazon Co Uk, Apple, Blueprint, Mark Sisson, Running, Special Offer, Www Amazon

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Is the Gym Really Necessary?

admin — Thu, 18 Mar 2010 15:01:20 +0000

I worked long hours in them

But I hit a Wall

and Back in the Gym

Why a Gym may be Necessary

But Why I Do Not Need a Gym

My Goals Have Changed Over the Years

Back when I was a teenager, I wanted to get a big bench (I mean, because you had to always answer the question “Whadda Ya Bench?” in high school).

When I went to college I did more bodybuilding workouts and loved working on the “guns” (go ahead, have a good laugh!).

Once I got into the corporate world I worked out pretty regularly with the same type of program, although more traveling made it inconsistent and not that motivating on the road.

Mark Sisson recently shared one of his training philosophies about just wanting to “play”…and I couldn’t agree more!

I spent a fair amount of my life training for grueling endurance contests (marathons, Ironman triathlons, 24-hour relay running events). Only just recently did it occur to me that I NEVER really had fun while I was competing or while I was training. Admittedly, I could sometimes get into “the zone,” but that’s really only a temporary zone of less pain. I did appreciate the valiance of my efforts and certainly felt pride in my accomplishments, but from the time the gun went off until I crossed the finish line, I never once could truthfully say, “Isn’t this fun?” In contrast, today I plan most of my (minimal) training around being able to participate in fun activities later.

So What is the End Result?

Make Your Fitness Lifestyle Fit You!

If you like going to the gym and workout hard there, then do it! Nothing wrong with that as long as you are seeing the results you want.

If you have a gym membership but never go, time for a reality check. Start adding in more fitness at home when you have time (do 5 minutes of pushups….we all have time for that!). Think of the world as your gym, go out and play! You don’t need to start buying $1000 of home equipment (like everyone does around New Years), instead get a simple workout plan going with simple equipment like bands and your bodyweight. Build up from there first! (You can also read up on our past article on how to setup a simple home gym for equipment ideas/options.)

Find more things you will enjoy doing such as individual or group based activities. It could be playing tennis with friends, walking your dog, taking hikes on the weekends or even maybe some dancing or martial arts classes. Find what you want to do and get out there and do it! Have an “active lifestyle” mindset, as I know plenty of people who drive to the gym to use a treadmill but won’t walk around their neighborhood!

Get motivated in what you do through a support group around you (such as forming your own little neighborhood workout club) or measuring progress in what you do somehow (heavier weights at the gym, more rounds of a bodyweight circuit workout). Find a plan and use that as your motivational tool, don’t just “wing it” walking into the gym. Know what you need to do and get it done!

What is your fitness lifestyle all about nowadays? What have you learned on your journey?

© admin for musclefitnessclub.com, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: Avenues, Barbell Weights, Burnout, Free Weights, Full Time, Gyms, Hs Track, Jack Lalanne, Journey, Mountain Biking, Passion, personal trainer, Running Trails, Sleep, Teenager, Time To Go Home, Time Training, Treadmills, Wk, Workout

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Calorie Shifting-Does it Work?

fitnessandmore — Thu, 18 Mar 2010 13:08:21 +0000

Ok, so what the heck is “calorie shifting” anyway? According to findings, your body attempts to burn the equal amount of calories that you consume each day. It takes more than a few days for your body to notice any changes in the calories that you are consuming. Using “calorie shifting” in a deliberate way, perplexes your body, and confuses it into burning your extra fat quickly. Utilizing a special diet, you shift your caloric intake around on scheduled days. You also must eat more than three meals daily.

When you eat, your body releases two different hormones. 1 is a fat burning hormone called glucagon. It is an important hormone that assists with burning stored fat. Food is not the reason that you gain weight. It’s the types of food that you consume. Food can be like a light switch, turning on or off fat burning.

Find out about fat burning

Calorie shifting works by surprising your metabolism into action, by giving it different information. Your metabolism will slow down naturally when you are limiting your calories. This is why you may get “stuck’, and quit losing weight. These periods are called “plateaus” These periods can last for days or months. You can start losing weight again, by misleading your body with calorie shifting.

If you want to be victorious, you will need to eat the right foods, at the correct time.Eating often (at least 4 times per day) to keep your metabolism going strong is vital.It seems like a lot of work to consume a balanced diet, and shift your caloric intake around.Many good diet plans are available to help you, but one of the easiest is Fat Loss Idiots. Fat Loss 4 Idiots produces meal plans based on the foods that you like to eat. You just eat what they tell you to for 11 days, and then you get to “cheat” for 3 days. Then you start all over again.

Why starve yourself, when you can eat well, and actually lose weight FASTER? Now is the greatest time to begin!

This is the cool and quick way to lose fat. I wish you success in whatever diet you choose.

Click here for more information on weight loss

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Alpine Skiing Can Help You Lose Weight

fitnessandmore — Thu, 18 Mar 2010 13:08:20 +0000

Today, more and more people are becoming obese and overweight which is not good news. However, it is also quite easily to eliminate unwanted fat from the body and regain a trim and slim body and one way to do this is to take to skiing which is an activity that will certainly help ensure that you can exert your body sufficiently to help burn away some, if not all, of the unwanted fat in your body.

Even a simple accessory such as a men’s sport watch can help you lose weight. After all, you can keep closer check on your activities and in this way workout harder and in a simple manner affect weight loss.

If you are overweight then the best way to learn how to lose fat is by researching various options including those related to strength training and to cardio as well nutrition.

Alpine skiing is of course a wonderful means to stay fit and of course it is also a very exciting and challenging activity that requires possessing the right kinds of skills to enable you to make fast actions and rapid maneuvers as well as rapid turns. To perform such moves requires using the right kind of Alpine skiing equipment and also the right kind of clothing that is designed just for Alpine skiing.

This in turn means having to pay close attention to your skis which if not chosen properly will prevent you from making the required maneuvers, turns and actions. You should pick a pair of Alpine skis that are of appropriate length as well as shape. In addition, you need to opt for skis with sharpened metal edges which provide better hold on an icy surface and in this aids in making better turns.

It is also important to wear the right kinds of Alpine boots which in case of men as well as women skiers must have at least forty-five millimeter thickness between your foot and the sole of the boot. Next, be sure to pick the right kind of Alpine ski bindings which are perhaps the most important items without which you cannot hope to get much from your Alpine skiing. These bindings create the desired link between your Alpine ski boots and the Alpine skis.

It is also necessary to purchase appropriate Alpine ski poles that must suit different forms of Alpine skiing including Super-G, downhill and slalom.

Finally, it is also important that you shop for a good pair of skiing protective eyewear and you must enclose your body in a suit that is very tight fitting. A pair of gloves as well as a strong helmet is the other items of equipment that you must use if you want to do Alpine skiing safely and efficiently.

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Post tags: Aids, Alpine Ski, Alpine Skiing Equipment, Alpine Skis, boots, Exercise, Lose Weight, Maneuvers, Metal Edges, Millimeter, nutrition, Overweight, Shape, Ski Bindings, skiing, Slim Body, Sport Watch, Strength Training, Weight Loss, Women Skiers, Workout

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Do You Know How Much You Should Weigh?

fitnessandmore — Thu, 18 Mar 2010 13:08:19 +0000

Are you questioning yourself if you should drop weight? What is my BMI? Do you realize what a BMI is? Do you know if your present weight is healthy? What is a safe weight for my body type and height?

Everyone strives to be thin and attractive. Can being too skinny be unhealthy? A healthful weight for you, may be an harmful one for somebody else. So, everyone is always inquiring “What is a good weight for me”? If you are heavy, or too thin, you may experience health issues. If you are heavy, you may suffer from diabetes,high cholesterol, or high blood pressure. All of these health concerns have dangerous risks such as, heart attacks, stroke or death. These might lead to heart attacks, or strokes. If you are underweight, you may be at risk for an eating disorder such as anorexia. When asking yourself how much you should weigh, your objective ought to be a “healthy” weight for you.

Obviously, the first thing you want to make sure you are doing is consuming a great diet. Here is a great diet plan to consider.

You need to know your height and build (small, medium or large boned) when looking for your perfect healthy weight. If you are 5 feet tall with a petite build, your “healthy” weight would not be the same as a man that is 6 feet tall with a large body type. Look on the internet for many excellent height and weight graphs that will assist you. Check with your health care professional, they will be able to determine what a healthy weight would be for you.

Another ideal way to determine your healthy weight is to find out what your BMI ought to be. BMI informs you how much fat you have on your body. A BMI or body mass index, is also an indicator of your odds of developing health issues, such as high blood pressure, diabetes, and high cholesterol. BMI does not use your age as a determining factor. It is founded on your sex, height, and abdominal measurements. A calculator for establishing your BMI can be found at www.AARP.org. A BMI of between 18 and 25 is considered healthy.

You also must take into account your activity level. The more active you are, the more calories you can eat and burn. Also, weight should differ between grown ups and children. There may be a variation between how much you should weigh, and how much you want to weigh It all comes down to this: you need find a healthy weight for you, based on your height, body type, and activity level.

Being in good physical shape must be your foremost ambition. Include a sensible diet with consistent exercise. Remember, having additional weight around your midsection is not healthy for anyone.

Tone your body and lose fat

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