Strength Training: My Once a Week Twice A Week Workout

If you are, or want to be, a competitive bodybuilder or athlete, this might work for you, but I am targeting this to the amateur, or beginning exerciser.

Many people who want to "exercise" shy away from strength training with weights, or other resistance training because they feel it's too hard and that they will have to, as my father once put it, "work themselves to death". Actually, while it is true that you get out of exercise what you put into it, there are ways to do it without gym dues, long workout routines, or a "no pain no gain" philosophy.

True, if you ARE training for competition, as an athlete or bodybuilder, you may have to end a lot of pain and sacrifice to reach your goal. However, if you are a desk-bound executive, working mother, or a stay-at-home mom, you can do good quality strength training in just a few minutes a day.

Remember, by the way, that a good workout routine for overall fitness, will also include a cardio (aerobics) component as well. While you COULD split the two, you can get a lot done in a short period of time, less than half an hour a day, five days a week, by combining them.

For example, I do some walking on my treadmill for about five minutes to get my heart rate up and my muscles warmed up. Then I do some training training, a core exercise, and then about five more minutes on the treadmill. I do this for about 20-30 minutes a day, five days a week.

And I feel great afterwards and my wife gets tired of hearing me say how much I am looking forward to the next day's workout.

Did I mention that I am 67 years old and have really bad osteoarthritis?

Now, one thing I can not tell you in the following instructions, or even what I wrote up above, is how intensely to exercise or what weight to use for an exercise. You will have to "exercise" some judgment on that, and, especially at the start of this program, get it wrong sometimes. You may feel that a certain weight feels "just right" at first only to realize part way through the workout … or the next day … that you should have chosen a lighter weight. It is better to start with "too light" a weight and gradually build up, than start too high and either injure yourself, or just feel that there is too much effort or pain involved.

My once a week twice a week strength training workout rests on a few pretty solidly established exercise principles.

1. A muscle needs to rest for at least 48 hours after exercise to strengthen and repair itself.
2. High reps with low weights (resistance) is better for fitness and fat burning.
3. Most "muscles" need to be worked from a couple of different angles.
4. Some muscles do not need as much work as others.
5. … Read More

Senam Aerobic Membakar lemak perut



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Gym & Fitness Center Remodel

Photo Credit: Earth Sciences Instructor Dave Cordero, September 29, 2014

Posted by Lower Columbia College on 2014-10-09 15:31:01

Tagged: , Lower Columbia College , lcc , community , college , gym , fitness , myklebust , gymnasium , remodel , emerick , construction , project , building … Read More

Weight Loss and Side Effects of CLA

Does Conjugated linoleic acid (CLA) have any bad side effects? Does it work for weight loss? CLA has been sold for many years as a fat loss supplement based on the weight loss and body composition (i.e. losing fat and gaining muscle) changes seen in studies using mice and rats. Does is work in humans? More recently research in humans has shown that it can be used to increase fat loss. In this article we’ll look at some of the benefits of CLA as well as some of the potential side effects. In addition to weight loss studies there have been (and are currently) countless studies looking at the effects of this fatty acid on reducing inflammation, fighting cancer, and in the treatment of other conditions.

Ever since 2007, there has been an increase in use of CLA as a fat burner. This is due to the release of a meta-analysis (basically a review of several scientific studies) published in the May 2007 issue of the American Journal of Clinical Nutrition which concluded that 3.2g/d of CLA can induce moderate weight loss in humans. CLA is an attractive weight loss supplement and many people use conjugated linoleic acid as part of a fat loss supplement stack (i.e. a group of compounds and herbs taken together to maximize effects) because unlike many other weight loss supplements it is not a stimulant and you don’t suffer the nasty side effects of getting the jitters, increased heart rate, or worse – increased blood pressure. This is especially as there are not many effective options for non-stimulant fat burners on the market.

Let’s now look at two more studies that involve people taking supplemental CLA. The first study was again published in the American Journal of Clinical Nutrition. The researchers found that when people supplemented with 3.2 g/d of CLA (this is generally the recommended dosage for weight loss purposes) they burned more fat and more specifically they burned more fat when they slept!

This is true.

Not only did the subjects that took CLA burned more fat when they slept, the fat they burned was NOT fat they had recently eaten; it was actually stored body fat that they were burning. This study gets even better as the researchers reported that the individuals that took CLA had decreased urinary protein losses. In other words the CLA group had improved protein retention when they slept. These are really interesting findings. If I owned a supplement company that sold large dosages of CLA – my new headline would be “CLA – Scientifically Proven to Burn More Body Fat and Build Muscle while you SLEEP.”

So CLA can work for weight loss but are there any side effects? Again in 2007, another study was published that looked at the effects of CLA on weight loss, this time in obese people. In this study, the participants were given CLA dosages of 0, 3.2, or 6.4 grams/day. At the end of the study the group that received the … Read More

family fitness night 075

Posted by ravenworks00 on 2011-09-21 01:09:32

Tagged: … Read More

An official fitness magazine and my big green hunk of love is the cover boy.

Posted by StavPav on 2012-05-11 04:53:14

Tagged: , instagram app , square , square format , iphoneography , uploaded:by=instagram … Read More

Healthy For Life

The Healthy Life Course Unit uses an built-in strategy to address the inhabitants’s well being. Almost 1 in three residents in the lowest HLE areas reported having a physical or psychological well being condition lasting a year or more compared to less than 1 in four within the highest HLE areas. Read more about Healthy Life Bread here. However, when asked whether or not the situation lowered their potential to hold out normal every day actions, the contrast grew to become more acute, especially when considering the reporting of the extra extreme class of being restricted so much”. Within the lowest HLE areas, approximately 1 in three of residents with a physical or mental health condition lasting a year or more of working age were ‘restricted so much’ in every day actions (32.2%). This compares with solely 15.9% in the highest HLE areas. Overall, just over 1 in every 10 residents of working age have been ‘limited quite a bit’ in the lowest HLE areas whereas it was lower than 1 in every 25 in the highest HLE areas (determine 5).

Healthy Life

Native government as well as nationwide government have a job in promoting active, healthy life to deal with a number of the vital public well being and employment challenges going through their populations. Read more about Enjoy Your Healthy Life here. By providing equal alternatives for individuals in local populations to work and lead wholesome lives, both the physical and psychological well being of England as an entire will seemingly enhance, and contribute to narrowing the gap between the best and lowest HLE areas. In return, people and local health and social care providers will benefit from a reduced burden of chronic illness and incapacity, as well as equipping folks to dwell fuller longer working lives, benefiting native economies.

Looking after the house or family was the most common motive why 25- to 64-12 months-olds stated they have been economically inactive in England (34.zero%) and in areas with the highest HLE (forty one.7%); however, within the lowest HLE areas it was only the second most common motive (32.three%). Again this can be associated to the affordability of relying on one income however it could also be associated to variations in the provision of unpaid care. Read more about Enjoy Your Healthy Life here. Amongst females, more than half within the highest HLE areas had been economically inactive on grounds of taking care of the home and family, and forty five% within the lowest HLE areas.

The proportion of life from age sixty five spent in poor health has also increased barely for each sexes. Read more about Healthy Life Market here. For males it has elevated from 41.6% in 2000 to 2002 to 43.6% in 2012 to 2014, and for females it increased from 43.2% in 2000 to 2002 to 45.8% in 2012 to 2014.

For males assigned to the upper managerial and professional class it was expected that half a typical cohort would nonetheless be alive between the … Read More

Personal Trainers – 3 Creative Ways to Make More Money

Being a personal trainer is a rewarding career but it can be difficult to pull in a steady income unless you work for a gym franchise or you have several reliable clients to keep you busy. The competition is fierce when it comes to landing new clients. You have to have great referrals, a portfolio of success stories, as well as the ability to market yourself.

Making a steady income is hard enough but there are ways to use your skills and expertise to make more money. Below I will briefly outline some of the things you can implement as a personal trainer to make some extra income.

Information Products

These are very popular and you would probably be amazed at just how much money many certified personal trainer's are pulling in monthly. An information product can be a program you create which is delivered on CD, DVD, or the most popular as an e-book (PDF format.) You can write a how-to guide on fitness and weight loss but add your own unique twist on it. Production costs are very low if you go the digital route. You can have a web site created and do some basic online marketing to get your product out there. If you incorporated affiliates, they can do a bulk of the marketing for you while you share a percentage of the sale.

Group Events

Recently a personal trainer acquaintance of mine created an event revolving around getting to know your city. Two trainers organized weekly events for an entire month in which participants would be exposed to physical activities in different parts of the city. They meet up every Saturday to do events such as rock climbing, biking, hiking, and more. It is a great way to make some extra money and meet new clients at the same time.

Network Marketing

I admit, this is one of my favorites because if you select the right company with the right products, you could literally turn a part-time business into full-time income. If you are not familiar with network marketing, it is one of the most popular ways to start a home based business with very little start-up money. You can create a residual income over time and also create the time and freedom you desire.

As a personal trainer, the more streams of income you have, the better! Would you like to learn how personal trainers are turning what they love into a fun home based business using network marketing? … Read More