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Sunday, January 23, 2005
Spinning workout is great for those who seldom bike and for those who enjoy riding the recumbent bike. Spinning exercise became popular in the late nineties. It is most popular for its unique concept of taking a journey during the workout. It promotes a mind / body connection (similar to yoga) that becomes the core to reaching ones fitness levels.
I always thought that riding a stationary bike was boring but my first spinning class proved a very different experience. It utilized mental training techniques, motivation along with avid cycling techniques to achieve the best workout. Spinning is a serious aerobic workout that wont put as much stress on your joints.
You will also be able to tone those hard to hit areas like the hips, glutes and thighs because those muscles will be targeted during the exercise. You will be amazed at how much your conditioning improves. A 40 minute program is recommended and the program welcomes all fitness levels.
The spinning machine or bike (ie; Schwinn) is a customized fit, sleek racing bike with fixed gear drive and true cycling componentry. It provides one of the smoothest and safest rides available. Most gyms are now equipped with Schwinn bikes and spinning classes.
A typical spinning class or workout will incorporate intervals in its intensity as well. It is a simulated program using flats and hills as terrains throughout the journey. There are two positions used on the bike; standing and sitting. These basic terrains and riding positions will combine to create a cycling situation on the road for the rider.
The room is usually dark to help provide that mental connection for the exercise. I often use this ambiance to help me connect with the Lord and allow His spirit to fuel my energy.
If you are not being led by a spinning instructor in a class, try using these important tips throughout your program:
When riding on flats, you want to use little to moderate resistance.
Resistance is controlled by the knob attached to the handles on the bike.
Climb hills with increased resistance.
Standing up in the seat can give you extra pushing power by adding your bodyweight to the stroke of the pedal. This will be useful when stimulating a steep hill.
Standing in the flat zone simulates running.
Pedaling at an increases pace for a limited amount of time simulates sprinting.
Try to keep your pedaling cadence high. This will reduce the amount of force you need to exert.
Simple truth about resistance training
by Charles Blain
The Webster dictionary defines principle as a comprehensive and fundamental law. I want to talk about a resistance training principle that most gyms goers just simply ignore and even sometime are not even aware of.
It is true that most exercisers go to the gym as a goal in itself. Going to the gym is the end goal. The sad fact is going to the gym will not do anything to your physique if you do not apply the fundamentals of training. The club is just a tool to help you achieve your goals. An axe is a great tool but the wood does not get chop by itself. If you visit any gym across America you will always find somebody that comes here just to be there. Most often it is that person that is throwing a light set of weights around and his/her attention is completely on something else. They usually exercise with a weight that is so light that they could do it in their sleep. Their form is always questionable at best. They try to rush thru their sets so they can go back to the socializing, forgetting completely the main reason why they are at the gym. Understand that I have nothing against socializing, the gym is a great place to socialize but my point is. Do NOT forget the Main reason why you came to the gym. If it is to improve your physique, you need to put a priority and doing the things that are going to help you reach that goal.
Resistance training when done properly will improve your metabolism. But in order to have consistent improvements you need to consistently challenge your muscles. Whatever you put your body thru it will rise to the occasion and adapt to the stimulus. So if you keep doing the same, you body adapts very quickly and your progress will screech to a halt. Every time you train with resistance and you are not experiencing a positive physical challenge, you are not going to see any progress in the long run. This is usually why people experience the dreaded plateau.The one principle of resistance training that most people forget about is Progressive Loading. Progressive loading means that your muscles are always being challenged. It does not means that you have to push heavier and heavier load at each and every workout. It means always forcing you muscles to adapt. This can be accomplished with all kind of weights. You can accomplish progressive loading by varying.Load (weights), Types of exercises, time under tension and frequency.
If you do 10 reps of biceps curls, every single workout with 20 pounds. At first this might be challenging but, at one point, you are going to be able to do the same 10 reps at 20 pounds without any effort. With everything being equal, your progress usually is correlated to the challenge. Keep your workouts challenging and your results will follow. The key to an effective resistance training program is a consistent and progressive challenge.
Charles Blain is the owner of FitMind personal training and he is a certified personal fitness trainer.He also exposes the shocking and sometimes frightening truth behind the weight loss and nutritional supplement industries. He can be contacted at www.thefitmind.com
Friday, January 21, 2005
Top Bodybuilding Tips
In Business there is an axiom. If you fail to plan; you plan to fail. In bodybuilding is the same. You must plan your workouts in micro-cycles, mini-cycles and macro-cycles. Each with only one goal.
You can not make improvements if you do not have consistency. Unless you are sick, there is no excuse not to go to the gym. Follow your schedule like a clock-work, and reap the inevitable benefits down the road.
A corporate buzz phrase is work smarter, not harder. The bodybuilding version is train smarter AND harder. You must approach each workout as a challenge to push yourself out of the comfort zone, striving to get as much muscular stress as possible into your workout. Never just go through the motions. Link your mind with your muscles. Train smarter means: proper training technique, intensity and mind / muscle link On the flip side of the coin, be aware of the signs of over training and know when to back off.
Eat 5 / 7 times a day.
You need a continuous supply of nutrients to achieve optimal growth. Try to eat a small meal every 3 hours.
Eat Enough Protein.
Protein builds muscle, and keeping it readily available for your body at all times ties in with the previous habit. Aim to get 35/40 grams of protein with each small meal, or at least get one gram of protein per pound of bodyweight per day.
When you sleep, growth hormone is released and a lot of the recovery takes place. If you go skimpy on the sleep, you are robbing your body of its best opportunity to grow. To avoid this, make sure to get at least 8, preferably 9 hours of sleep every night.
Drink a lot of water.
Staying hydrated is important for everything from digestion to endurance. The bottom line is that your body depends on water to remain functional, just like a car requires oil to run, and as soon as you get dehydrated you are weaker, less mentally alert, and overall in less than perfect condition.
Big muscles do not have to equal stiff muscles. Maintain and improve your flexibility by taking your stretching seriously. In addition to getting better blood flow (less soreness) and decrease the risk of injury, your flexibility will help your workout form as well.
Use Supplements As They Are Intended.
You can never depend of supplements alone to carry you forward. Supplements should be just that (supplements) to an otherwise sound and balanced diet. Have a bar or a protein shake when it makes sense, but do not expect it to bail you out if your overall diet consists of pizza.
Make Cardiovascular exercises.
Cardio exercises increase your overall cardiovascular condition, which is crucial in compound exercises such as squats and dead lifts. If your lungs can not process enough air, you will be exhausted by oxygen depletion, not muscular failure, by the end of your set. Besides, you are not young forever, and keeping your heart in shape now will give you a great advantage as you grow old. Try to get at least 2 or 3 cardio sessions per week.
Thursday, January 20, 2005
Up Your Metabolism
by Meri Raffetto RD
Yes it is true and so unfair. As we get older weight gain begins to creep up on us. You hear people every day in the grocery store, around the water cooler, at parties complaining of this additional weight they can not seem to lose. You used to eat anything and not gain an ounce but now it seems 2 chips will send your weight up another notch on the scale. So what is this weight gain mystery?
One thing we know for sure is that our metabolism is slowing down as we get older. Simply put, metabolism is the way our bodies burn the calories from the food that we eat. The shift of midlife weight gain actually begins in our 20s and 30s. We naturally gain body fat while losing lean body mass. This loss of lean body mass can greatly affect our metabolism. Starting at about age 25, a persons metabolism declines approximately 5 percent every decade! So it seems we are entering into the battle of age vs. metabolism. We can not control ageing, so what now? Do we wave our white flags and succumb to what seems a natural progression of unwanted, continuous weight gain?
Absolutely not! There are several simple and natural ways to triumph over this battle at any age.
Increase Muscle Mass.
The most important factor of metabolism is lean body mass. Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 / 250 additional calories a day. Try adding a weight bearing activity 2-3 times a week such as lifting free weights, walking, or resistance training. Simply carrying your groceries home could be considered weight bearing! Lifting 5-8 pound hand weights while watching your favorite television show could go a long way towards burning calories.
Do Not Skip Meals.
The myth that skipping meals decreases your total calorie level and helps you to lose weight is not true. When people skip meals or decrease their calories significantly (< 1000 calories/day), they actually decrease their metabolism. They go into starvation mode where the body tries to compensate for the low calories. Your metabolic rate can actually decrease as much as 10-15% and your body will hold on to the fat and burn lean muscle instead. Always eat at least 3 meals and avoid dipping below 1000 calories a day.
Regular exercise routines such as biking, walking, or hiking will help raise your metabolism during the activity and for several hours after. Even simple movements such as taking the stairs, house cleaning, or simple yard work can help increase your burn rate.
Protein provides the building blocks for muscle. Without adequate protein you may actually lose muscle. You need about .4 / .5 gram of protein per pound body weight. For a woman weighing 160 pounds she would need approximately 64 -/80 grams of protein daily.
A 1999 University of Chicago study showed that sleep loss affects the way we metabolize carbohydrates resulting in glucose intolerance and possibly leading to increased hunger and a slowed metabolism. Lack of sleep also can interfere with our energy levels during the day and cause us to skip our exercise routine because we are too tired. How often have you told yourself that?
Decrease Alcohol Consumption
Alcohol may suppress your bodys ability to burn fat. Studies show that when you drink alcohol, your body burns fat more slowly than usual during that particular meal. Watch your alcohol intake.
Try a cup of Green Tea
A small study showed that green tea appeared to raise metabolic rates and speed up fat oxidation. The calorie losses were small, around 60 calories/day. Green tea also has other health benefits because of its significant antioxidant components. You might as well add a little boost to your metabolism while protecting yourself from heart disease, cancer, and strokes.
Recent research shows that calcium ( three or four daily servings of low-fat dairy products) can help adjust your bodys fat burning machinery. The more calcium in the cells resulted in an increase in fat metabolism.
Beware of Magic Cures
We have all seen the ads for products that increase our metabolism and promise miraculous weight loss. Metabolism boosters and Fat Burners, not only do the people they show us in the testimonials lose weight they also end up with a firm body and a six pack stomach. Can a pill do all this? Generally, the answer is no.
These weight loss pills are often ineffective, and they can also harm us. Many of them contain either human growth hormone, which can lead to joint or heart problems, or epinephrine type ingredients that are correlated with increased blood pressure. The answer is the good old tried and true: eat a balanced diet that does not exceed your calorie needs, exercise regularly and sleep well. Realize that we may not be able to look 20 again but we certainly can look our best, increase our energy, and enjoy good health at any age.
Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed online weight management programs to help people get off of diets and get into way of life. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.
Wednesday, January 19, 2005
Traditional diet and weight loss plans have tackled this problem looking at our caloric intake (how much we eat). Dr Barry Sears introduced the Zone Diet through a bestselling book in 1995. Dr Sears is considered a pioneer in nutritional research and holds several patents for the treatment of cancer and hormonal therapies. Numerous celebrities like Madonna and Jennifer Anniston have been known to follow the Zone diet.
The Zone Diet plan is centred around a 40:30:30 ratio of carbohydrate, protein and fat. The Zone Diet works through this right ratio of carbohydrates, proteins and fats in order to control the insulin in the bloodstream. As a matter of fact, Zone refers to an ideal hormonal balance of insulin levels in the body being neither too high nor too low. This ideal state is belived by Dr Sears to be key for using stored bodyfat for energy, hence resulting in the loss of excess weight.
Most people get the majority of their calories through carbohydrates. Research by Dr Barry Sears shows that the excessive consumption of carbohydrates creates a hormonal paradox where the low-fat, high carbo diets lead to an increase in the hormone insulin. Insulin in turn has been shown to cause the human body to store more fat. The Zone Diet suggests reducing carbohyrate intake and eating more protein and fat. The fat would ideally be from healthy monosaturated sources, to receive 30% of the body's caloric needs. These healthy fats also increase the production of another hormone, glucogen which increases the use of stored fat in the body.
What can you eat? The Zone diet does not really prohibit you from eating certain foods, though it does stress the importance of maintaining the 40:30:30 ratio. As a practical matter, very high carbohydrate foods like breads and pastas end up being removed from most diets and we see an increase in the consumption of fruits and vegetables as the primary sources of carbohydrates. The protein portion of the Zone diet should be met with lean meats products. Even though it suggests 30% of caloric intake to be in the form of fat, the diet does not endorse the consumption of foods high in saturated fats. Healthy (monounsaturated) fats are recommended.
The good and the bad Even though the Zone Diet proposes a balanced approach to nutrition and a healthy lifestyle, it is not the easiest diet plan to follow. It can lead to steady weight loss but can be somewhat cumbersone to track and maintain. Another drawback against the diet is that it can lead to higher food costs. Cheap foods like pastas, breads and rice are de-emphasised in favor of somewhat more expensive leaner cuts of meat, fruits, nuts, oils and vegetables.
Zone Dos and Donts
Eat within an hour of waking up in the morning.
Eat five Zone meals a day - breakfast, lunch, dinner meals and two Zone snacks.
Eat on a regular basis - never go more than five hours without eating anything.
Drink lots of water.
Copyright 2004, www.internet-articles.com
How to Lift Weights to Lose Weight
The 5 Golden Rules by Michael Stefano
I was barely fifteen when I bought my first set of weights. My best buddy and I lugged the 110-pound set uphill for the twenty plus blocks from the sporting goods store to my parents basement. Back then pumping iron was reserved for bodybuilders and others at the extreme end of the exercise spectrum. But there were a dedicated few of us that found out just how far a little bit of weight lifting could take you. Today things have surely changed! The popularity of weight training has soared. We have discovered that if not taken to an extreme, lifting weights, or strength training is one of the healthiest, most fat burning and body transforming fitness systems you can apply.
This article is not about bashing cardio, as aerobic exercise is a useful adjunct in the fight against fat, but in a slower, more drawn out format. But it is about breaking down the barriers that prevent many more individuals from sharing in the benefits of the most phenomenal approach to health, fitness, and weight loss known to man (and woman), strength training. In this new millenium, most fitness experts and exercise physiologists agree, a properly executed strength or weight lifting routine can do the following:
Lower blood pressure and cholesterol levels, stabilize blood sugar
Increase bone density, strength, endurance, speed and flexibility
Reduce the risk of heart disease and certain types of cancer
Induce weight loss, tone muscles and create a more youthful appearance
Increase strength, endurance and agility
This list goes on. And while you are deciding if strength training is right for you, here is a tidbit of information that may encourage you to partake (20 or 30 minutes, two to four times per week.) That is the time it takes to do ALL of the exercises necessary to share in the above benefits, including the transformation of your entire body. But there are guidelines that need to be followed to keep your program not only effective but also safe. An early injury will sideline you before you get a chance to see any real results.
The 5 Golden Rules of Strength Training
Apply Perfect Form
Strict adherence to perfect form is absolutely crucial with any strength or weight lifting program. Be sure you get instruction from a reliable source (book, tape or trainer) and follow it to the letter. Always move slowly through your full range of motion with every exercise, and do not allow speed and / or momentum to help you complete a lift in a haphazard or jerky manner. Stay in control of the movement as you go through it smoothly and deliberately, utilizing proper breathing techniques. Be aware of speed and tempo. The part of the lift where you move the resistance against gravity is defined as the positive phase, and when lowered with gravity the term negative phase is used. Keep the negative phase (a slow count of four) twice as long as the positive (a slow count of two). You can opt to move even more slowly (up to twice as long on both phases), as a way to intensify the set without adding resistance.
Applying the right amount of intensity to every set will speed progress, including muscle development and fat loss. Regardless of how much resistance you are working against, or how many sets and repetitions you do (see rule number three), ALWAYS work to some level of muscle fatigue. Muscle fatigue is defined as the point in the set when you experience some local discomfort or slight pain in the targeted muscle group. You need not take the no pain, no gain philosophy to the extreme, but you do need to feel a substantial burn to get real results. Lactic acid is the byproduct of anaerobic exercise, and it is what causes that burning sensation in your muscles when you near the end of a set. Do not sacrifice perfect form or attempt to lift or go beyond a resistance level you can safely handle just to get that lactic acid burn. Quite to the contrary, adherence to perfect form will bring upon muscle fatigue and associated burn much faster, and with a reduced risk of injury or mishap. As mentioned in rule one, slowing speed and tempo is another way to increase intensity when you do not have the option of creating additional resistance. This works well with exercises that utilize body weight only.
Control Weight, Sets, Reps
Anyone embarking upon a new strength training program wants to know, How much weight should I lift? and How many sets and repetitions should I do? Your selections here will largely control the overall effect of each workout. Select a resistance level (or weight) that allows you to hit fatigue in a pre-established rep range that coincides with the results you want. But remember the cardinal rule; do not waste a set because you initially picked too little resistance, work to some level of muscle fatigue regardless of the number or reps completed, and adjust resistance on subsequent sets.
The more intensely you train, the fewer sets are required to get the same results but limit total sets to two or three per exercise. If working at the proper intensity levels, your entire workout should be no more than 10 or 15 sets This can be accomplished in one session or split into two (see rule four for more details on frequency of exercise). Keep your objectives in mind, the addition of any amount of lean muscle mass will burn more fat 24 hours a day.
Adequate Rest and Recovery
Intense exercise combined with an inadequate amount of rest equals a failed program. Whether you create intensity by doing extra sets or working past muscle fatigue on every movement, intensity mandates plenty of recovery time. Lets take a look at how to make sure we recover properly from set to set, as well as workout to workout. Every workout should start off with a five minute warm up. This could be a walk, jog, step in place, or any such activity. Immediately after the warm up move right into your first set done to fatigue in your correct rep range.
So how long do you rest before doing set number two? Long rest between sets is compatible with lifting heavy weight at low repetitions. A three-minute rest will allow you to recover completely and be ready for a heavy weight on the next set. Shorter rest between sets will lead to more tone, endurance, and fat-burning effect. A recovery time of one minute or less will keep your heart rate elevated, necessitate the use of a somewhat lower resistance level (possibly still more than you used on the first set), and burn a lot more fat. On a weekly basis, more intensely trained muscles need more rest. If, for whatever reason (illness, age, fitness level), you need to keep intensity at a minimum, repeating two or three full body workouts each week with at least 48 hours between each workout is the way to go. On the other end of the spectrum, if you are ready, willing, and able to crank up intensity, be sure to rest an adequate amount of time before repeating exercise on the same muscle group (from 48 to up to 96 hours). By splitting your full body routine in half, you can create two separate workouts that train the whole body in two sessions. This would result in your 4 half workouts each week.
Utilize Multi-Muscle Movements
Stick to exercises that act upon more than one muscle group. For example, many of us are interested in maintaining lean and well-toned arms. After all, this is the part of your body (man or woman) that gets exposed all summer long, and there is the temptation to do endless bicep curls or tricep presses. But the biceps and triceps are relatively small muscles that do not need a lot of work. As a matter of fact, when bench pressing, the chest, shoulders and arms are all trained at the same time. This translates into a much higher calorie burn and greater overall muscular development.
If you want to lose weight when you lift, forget about isolating small muscles. Do an extra set of exercises like the bench presses for the upper body and squats for the lower body. An easy way to differentiate between exercises that isolate small muscles, and those that work many muscles simultaneously, is to observe how many joints come into play as you go through the full range of motion called for. Multi-muscle movements will work across at least two joints (usually the elbow and shoulder, or the hip and knee). Stick with these big exercises that not only work many muscles, and challenge the body in a more functional capacity, but bring a host of balancing and stabilizing muscles into play as well.
Quick Review of the 5 Rules
Adhere to perfect form, following instructions/illustrations closely
Accelerate progress and overall results by increasing intensity levels
Control weight lifted and reps performed to bring about desired results
Adequate rest and recovery time is essential to continued success
Stick to multi-muscle movements like squats and bench presses
Michael Stefano: Author of The Firefighter's Workout Book, Not Just For Firefighters! Special Offer: Lose weight and get in the shape of your life with the FREE Train For Life Newsletter, as well as customized workouts for both men and women. Go To:
Monday, January 17, 2005
How to Squat
They Don't Know Squat
There seems to be much confusion amongst trainers and trainees as to whether squats should be performed all the way down or just half way. In most gyms today, a common instruction during squats, deadlifts, and lunges (as taught by many personal training organizations) is not to allow the knees to travel beyond the toes. Doing so will ultimately cause the destruction of your knees! I do not agree. There are certain instances where partial range of motion (ROM) is indicated, but for the most part, I teach people the full squat for the following reasons:
It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.
Also, in case anyone hasn't noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world - do we come out with bad knees?
We should strive to train in full ROM for each and every exercise. The squat is no exception.
Every exercise produces stress around a joint - the body then adapts to this stress.
CoContraction of the quadriceps, hamstrings and gastrocnemius maintains integrity around the knee joint.
Sheering and compressive forces do occur around the knee joint (as opposed to only sheering forces that occur in some open kinetic chain lower body exercises, such as the leg extension); however, the large contact area of the patella with the femoral groove (as knee flexion increases during the full squat) helps to dissipate compressive forces.
Therefore, not only is the squat - as a closed chain exercise - considered a natural movement pattern with high functional carryover, but it is also a safe exercise if performed correctly (and that includes full ROM!)
Drawer tests are performed at a knee angle of 90 degrees because there is a greater amount of laxity in the knee joint at that specific angle. So, does it make sense to only go down half way where you are most vulnerable especially when greater loads can be used (because you are much stronger in this partial ROM?)
According to Ironman contributor, George Turner, the fulcrum moves to the knee joint in a parallel squat as opposed to the muscle belly of the quadriceps in a full squat.
Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to squat beyond your trained ROM.
Partial squats performed on a regular basis will decrease flexibility.
There is a low incidence of lower back pain and knee injury in Aboriginal and Oriental societies which perform full squats on a regular basis.
Even Olympic weight lifters who practice full squats have quite healthy knees compared to other athletes.
Although you may find some research that indicates full squats as potentially harmful to the knees, only one study has ever proved this to be true. However, it was performed on a skeleton - the same results do not hold true with surrounding connective tissue. On the other hand, numerous studies show the benefits of full squats.
Unfortunately, many personal training certification courses are teaching half squats as a safe version suitable for all individuals and this has now become written in stone. God forbid that you deviate from this golden rule to do something that our bodies are meant to do! Read this carefully: squatting should be performed in a full ROM where the hamstrings make contact with the calves (so that no light can be seen passing through your legs at the bottom position.) It is okay for your knees to travel beyond the toes (just do not relax the knees in the bottom position.) In other words, keep the legs tight and try to stay as upright as possible throughout the exercise. So, next time some fitness instructor approaches you in the gym and advises not to go deep while squatting tell him/her that they do not know squat!
John Paul Catanzaro is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario providing training and nutritional consulting services. For additional information, visit his website at: www.BodyEssence.ca
Sunday, January 16, 2005
Workout Training Partner
Benefits of Having a Fitness Buddy (Workout Training Partner)
by TC Thorn
It's raining outside. Your shoes are still wet from your last walking session. You really should just go out and exercise, but there's something good on TV. Maybe later... Sound familiar?
Now try this scenario: It's raining outside. Your shoes are wet and you don't really feel like going for a walk, but your cell phone is blinking with a message from your buddy that says she's already left the house and she'll meet you at the trail. You know you have to go, or she'll give you a hard time for ditching her. So, you grab your soggy shoes and head off for a power walking session. Afterwards, you feel good. You always feel good afterwards; it's the getting started part that's hard.
That's why it's so beneficial to have someone else to exercise with on a regular basis. There's no type of fitness regimen that can't benefit from having a fitness buddy. If it's weightlifting, your workout partner can spot you. If it's running or biking, they can push you to go faster than you would if you were alone. If it's climbing, she can catch you when you slip and start careening down the mountain (maybe climbing isn't the safest fitness activity).
Whatever your choice of fitness outlets, a workout buddy can not only push you harder than you would yourself, but they can actually get you out the door. Never underestimate the power of social obligations. Those of us who wouldn't think twice about breaking a date with ourselves cringe at the idea of breaking a date with a friend. Especially if we have friends who are experts at giving the guilt-trip.
OK, so you're sold on the idea of a fitness buddy. But wanting one can be easier than finding one. Your regular friends might not be into fitness, or they're the kind of people who start something with good intentions and gradually slack off. It's important to find someone who is as dedicated to fitness (or more dedicated) than you are. But where to look? Here are some ideas: Ask a friend, or see if a friend of a friend is looking for somebody.
If you belong to a gym or health club, see if there is a bulletin board out front where you can post requests. Join an exercise class or take some sports lessons; you might find an interested person or two.
Check fitness web sites, especially related to your interests; there may be a message board where you can look for activity partners. Whatever route you choose, don't be afraid to initiate proceedings by starting up conversations with people or starting new threads on message boards. You might be surprised at how many people are also looking for regular workout buddies.
Once you find a fitness buddy, don't let him or her down. If you both show motivation and keep to a regular schedule, you'll both reap the benefits.
TC Thorn is a writer for www.fitness-buddies.com a site with articles on fitness and weight-loss as well as a forum for helping people find fitness buddies in their area. This article may be reprinted, so long as the about author information is included in the link is active.
Friday, January 14, 2005
Latino Bodybuilders are coming
Yes, They are coming. Present bodybuilding contest scene is becoming more "latino" everytime. Now you can see Victor Martinez and Gustavo Badell winning contests and improving their physiques everytime. This is a bodybuilding trend nobody is talking about. You can see some bodybuilder pictures below.
Testosterone dose response relationships in healthy
Testosterone increases muscle mass and strength
and regulates other physiological processes, but we do not know whether
testosterone effects are dose dependent and whether dose requirements for
maintaining various androgen-dependent processes are similar. More information
Testosterone dose response study
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