Fitness Guru - Exercise, Diet, Weight Loss & Bodybuilding Tips

Get More From Dumbbell Curls

2011-08-24T12:12:00.000-07:00

Check out this article from Men's Health about how to make the most tried and tested arm exercise take your guns to new heights.

How to do it

Stand holding a dumbbell in each hand with your arms hanging by your sides. Ensure your elbows are close to your torso and your palms facing forward. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.

Use a thumb-less grip, advises sports scientist Ross Edgley (myprotein.co.uk). “Placing your thumb on the same side of the bar as your fingers increases peak contraction in the biceps at the top point of the movement,” he says. Hold the weight at shoulder height for a brief pause, then inhale as you slowly lower back to the start position.

When to do it

At the end of a workout to specifically target the biceps after you have worked them through several compound ‘pulling’ exercises (such as close-grip chin-ups). Or superset them with tricep dips to work your entire arm musculature

Sets, reps and rest

Beginner 2 sets of 12 reps. Suggested load: 70-75% of your one repetition max. 90 seconds rest between sets.

Intermediate 3 sets of 8-10 reps. Suggested load: 75-80% of your one repetition max. 90 seconds rest between sets.

Advanced 4 sets of 8-10 reps. Suggested load: 75-80% of your one repetitiom max. 60 seconds rest between sets.

Emphasise your... outer bicep

Muscles targeted Biceps brachii, brachioradialis

Form tweak Hammer curls. Hold the dumbbells with your palms facing your torso. “This targets both the outer biceps and the muscles in your forearms used to flex it at the elbow,” says Edgley.

Emphasise your... shoulders and biceps

Muscles targeted Anterior deltoid, biceps brachii

Form tweak Lying dumbbell curls. Simply perform your dumbbell curls lying down on a flat bench, face up. “This will work your biceps brachii in a position they are unfamiliar with, while also taxing your front deltoids,” says Edgley.

Emphasise your... forearms and biceps

Muscle targeted Pronator teres and brachialis

Form tweak Zottman curls. Perform a regular curl. Then, at the top of the movement, rotate the weights until your palms are facing forwards. Now slowly lower the dumbbells toward your thighs, stopping just short of fully extending your arms. Pause. Then turn your palms back to the starting position. And repeat. “The rotation in the Zottman curl will train both the muscles of the biceps and of the forearms,” says Edgley.

Secret Triathlon Training Shortcuts To Improve Your Race Speed

2011-08-24T12:06:00.000-07:00

In an interview with the Guardian newspaper, top triathletes Tim Don, Hollie Avil and Olly Freeman's coach, Glenn Cook, outlined the following three drills to make you faster in the swim, bike and run.

Stamina is essential for triathlon. So is strength. The third factor in the holy trinity of tri? Speed. Whatever distance you're racing over this spring and summer, you want to be able to do it fast. So swap plod for pace and zzzzz for zoom with these exclusive training sessions from Britain's very best.

Session name: "Medium, Moderate, Mad"

Selected by: Tim Don, 2006 world champion, two–time Olympian, Mazda representative and the most successful British triathlete of the last five years

Summarised in a sentence: "This bike favourite of mine will get you used to pedalling at pace."

1. Warm up with 20 minutes' gentle spinning. When your legs are loose, you're ready to begin.

2. Ride for two minutes at your race pace, followed by two minutes of gentle recovery. Repeat that sequence three to five times, depending on your fitness and the time you have to train. (If you're not sure what your race pace is, it's simple to work out – it's the speed you could maintain for the duration of your event. For Olympic distance triathletes, it's the pace you could ride for 40km; for sprint racers, it's the pace you could ride over 20km.)

3. Cycle at easy pace for five minutes. Then ride for one minute at 10%–15% above race pace, take a minute of gentle pedalling as recovery and repeat three to five times. (So if your race pace is 20kmph, go at 22 or 23kmph; if it's 30kmph, go at 33–35kmph).

4. Cycle at easy pace for five minutes. Then hit it as fast as you can for 30 seconds – flat out – cruise for 30 seconds, and repeat three to five times. Stand up in the pedals for the first 15 of those sprinting seconds; drop back into the saddle for the second 15.

5.Warm down with 15 minutes of gentle spinning.

Tim's tips: "Don't go too fast on the blocks of two minutes – it's important that you feel fresh for the fast stuff at the end. If you've got tri–bars, do the longer reps on those, keeping your upper body nice and relaxed and still."

Session name: "The Super–Speed Swim Set"

Selected by: Hollie Avil – 2007 world junior champion, 2008 British champion, Mazda representative and Beijing Olympian

Summarised in a sentence: "It's a real sharpener – it'll get your fast–twitch muscles turned on."

1. Begin with a 400m warm–up, consisting of 100m swim, 100m legs only, 100m drill of choice (like catch–up, where your front arm stays out in front until the other arm comes through to touch it) and 100m swim.

2. Swim 50m with the first quarter of the distance flat out and the remainder cruising. Take 10 seconds rest and repeat three more times. Swim 100m at easy pace and then repeat the entire sequence.

3. Swim four lots of 100m, going as hard as you can for the first 25m and cruising for the remaining 75m. Take 15 seconds rest between each 100m and swim an easy–paced 100m at the end.

4. Swim three lots of 200m with the first 50m flat–out and the remaining 150m cruising. Take 30 seconds rest between each one.

5. Swim four lots of 50m using legs only, holding a float out in front of you. Do the first 25m of each one flat out and the second 25m easy. Take 10 seconds rest between each 50m.

6. Warm down with a gentle 200m swim.

Hollie's help: "Do this once a fortnight for the two months before your race. It's perfect for giving you the speed to get out ahead of the pack on the swim, avoiding those flying fists and flailing legs behind. Quality not quantity."

Session name: "Pace Not Haste"

Selected by: Glenn Cook – coach to Olly Freeman, former England coach and twice European champion

Summarised in a sentence: "This running session will give you both speed awareness and the ability to up the pace."

1. Begin with 10 minutes' jogging warm–up and continue with three or four minutes of drills – running with high knees, then heels flicking backside, then quick feet.

2. Run 50m, building up your speed from jog to run to fast. Walk back to the start and repeat.

3. Run 200m at your 10–mile pace, straight into 200m at your 3km/5km pace. Repeat without rest twice more, so you have run a total of 1,200m straight through. (If you're not sure of what those speeds mean, you should be able to maintain your 10–mile pace for at least an hour, while the second 200m should take you 10–15 seconds less to run than the first.)

4. Jog at easy pace for another 400m, and then repeat the entire sequence two to three times.

5. Warm down with five minutes of easy jogging.

6. As you feel faster and fitter, increase the number of sets, increase the pace of the steady–pace 200m and/or run each of the steady 200m in the set a little faster than the last.

Glenn's guidance: "Don't worry if you don't have access to a running track – instead treat 200m as about 40 seconds running. If you're in a park or open space, practice a rapid u–turn in the set too – in races you often have to make a dead turn at three or four points on a course."

The New Science Of Steak

2011-07-19T06:58:00.000-07:00

With help from Men's Health, you'll be able to cook an extra special steak every time!

The UK has the highest rate of food inflation in Europe, which means a good meal costs us more than ever. But master these scientific principles and you can enjoy a Michelin-grade dinner for a fraction of the price. Plus, using high-tech ingenuity, you can engineer your slab of beef for maximum protein and vitamins. You won’t need the grill – you’ll barely need a frying pan. What you will need is an appetite for experimentation. On these pages, you’ll find cutting-edge gastronomy from Dr Nathan Myhrvold, formerly chief technology officer at Microsoft who left to start his own food lab. He reveals the high-tech secrets that will transform your steaks from so-so to stunning.

How to select the juiciest steak

Dissect the perfect cut Ask your butcher for two 1-inch-thick rib-eye steaks from between the fifth and 10th bones. Cuts from hard-working muscles (like those from the thigh) are rich but require more chewing. Rib-eye matches them for flavour and is also the juiciest, says Chris Young, one of the chefs in Myhrvold’s food lab. It has more marbling than tenderloin, but hasn’t been toughened up by over-exertion. Simple biology.

Time travel Most high-end chophouses age their beef for 30 days, but Young has a low-tech shortcut anyone can use. Just leave your steaks in their packaging in the fridge for five days before cooking, says Young. “As beef ages, the longer protein chains within the muscles break down,” Young says. “The meat becomes more tender and flavourful.” In the fridge, you can tell this is happening when the meat changes colour to a greyish brown. Don’t worry, they’re not going bad. In fact, the breakdown of protein chains makes the meat easier to digest – so your muscles absorb more fuel from the meal.

Go slow for the tenderest moments

The secret to a tender steak is to cook it at a low temperature, says Myhrvold. Doing this activates enzymes that soften the meat for that melt-in-your-mouth texture. It also preserves nutrients that are lost when you cook at greater heat, which is handy because beef is packed with B vitamins. These halve the rate of cognitive decline as we age, according to Oxford University research. Making it good enough to serve to a Nobel Laureate.

Prepare to experiment Heat a large pan three quarters full of water on a low-to-medium heat. Using a thermometer (£3, houseoffraser.co.uk), bring the water temperature to 118-122°F (48-50°C). This will cook the meat gently, retaining flavour and maintaining its juiciness.

Bags of flavour Place each steak in a large food bag. Squeeze out the air as, then seal. Place the steaks in the water and cook for 30mins. Then raise the water temperature to medium-to-high on the hob (136-140°F) and cook for another 15mins. The bag seals in flavour that is lost in all other cooking methods.

Don't fear the sear Remove the steaks from the bags and blot off any excess moisture. The meat will look pink, so crank up a blowtorch (£16, houseoffraser.co.uk) and brown it. This gets rid of the meat’s greyish-pink hue, giving it an appetising chargrilled look.

Let the flavour build Let the steaks rest for 15mins – Myhrvold and Young’s research shows that this dramatically improves its juiciness. “Resting lets the protein-rich juices cool and thicken,” Young explains. Now you’re ready to serve a steak engineered to astound the tastebuds of lucky dinner guests.

Side-dish chemistry

Baked potatoes Heat the oven to 200°C. Then, to cut your cooking time by as much as half, push a clean aluminium nail lengthways through the centre of each potato. Make sure at least an inch of nail is sticking out of the spud. It will conduct heat, boosting its internal temperature, says Young. So you won’t be sat there drumming your fingers.

For a velvety texture, select a floury spud. Russet potatoes contain cells that separate easily when cooked, making for the fluffiest centre. Plus, recent research from the US Department of Agriculture found they’re high in heart-protecting antioxidants.

Lightly coat two potatoes with olive oil, which slows the escape of moisture. Place them on a baking sheet and bake until the skins are crisped and you can pierce them easily with a fork. This should take about 40 minutes.

Then, wearing an oven glove, carefully remove the nails. Make a shallow cut lengthways and fluff the inside with a fork, gradually adding about a tablespoon of cold butter. Season and serve. It’s spud science 101.

Green beans Boil them for five minutes. After which Myhrvold recommends that you drop them immediately into ice cold water for around 10 seconds. This preserves the beans’ pectin, which gives them their bite, and also lowers your cholestorol, according to research published in the Journal of Nutrition. Young beans taste best, so look for specimens that are as thin, or thinner, than a #2 pencil. Once they’re cooked, drain and serve them with a knob of butter. You’re on your way to a PhD in gastronomy.

Get Fit For The Beach

2011-07-19T06:54:00.000-07:00

This great article from Men's Fitness shows you some easy steps to follow in order to forge a beach ready body!

You may recognize Marc Megna. He’s a fitness model, former NFL linebacker, and also a strength coach at Bommarito Performance Systems, a facility that caters to pro athletes in Aventura, FL. We asked Megna how he preps for photo shoots on short notice. Use his secrets the next time you want to look ripped for the beach, a vacation, or anywhere you want to take your shirt off. All you need is three weeks.

RAISE YOUR REPS
“The first thing I do is increase my rep ranges,” says Megna. So if you’ve been performing three sets of 10 for most of your exercises, increase to six sets of 15 to 20. Use the heaviest weights you can and you’ll increase your caloric expenditure enormously. Megna also slightly changes the exercises he performs. If he works his chest with a barbell bench press the first week, he’ll switch to dumbbells the second week and then go to a floor press in Week 3.

USE INTERVALS
“If I do a boatload of cardio for a long time, it will start to eat up my muscle mass,” says Megna, so it’s best to keep sessions short and intense. “I’ll do a minute of sprinting and then a minute of slow walking. Then 45 seconds on and 45 seconds off; then 30 seconds on and off; then 15 seconds. As the time decreases, the intensity picks up.”

CYCLE YOUR CARBS
Set up a routine of high-, moderate-, and low-carb days for the first two weeks and cycle through them. Make sure your hardest training days (such as leg workouts) land on days you eat the most carbs. This rotation will minimize body-fat storage and keep your muscles full. “In the last week, cut the carbs,” says Megna. Eat mainly plain chicken or white fish, such as tilapia plus green vegetables for five days. Then, right before you want to look your best, carb up by eating lots of sweet potatoes, oats, and brown rice.

EMBRACE SUPPLEMENTS
“I take Nitro-Tech and a banana an hour before I work out,” says Megna. “I also take naNO Vapor Hardcore Pro Series 15 minutes before I train to really drive up my energy and intensity.”

DRY OUT
For the first two weeks, “flood yourself with water—about four liters a day,” says Megna. When you cut carbs, start reducing your fluids. If your event is on Saturday, start the Monday before and drink only three liters. On Tuesday, drink two; Wednesday and Thursday, just one, and then half a liter on Friday. The day of the event, just sip water until your unveiling.

TAKE FISH OIL
Shoot for three or four servings per day. “That’s the only fat I’m taking in during this whole time,” says Megna. “As your body is drying out, it keeps your joints lubricated.”

FILL OUT
Megna likes to eat rice cakes with Nutella and honey a few minutes before a photo shoot. “The rush of carbs makes the muscles look bigger,” he says. “After dieting so hard, you’ll feel great and you’ll have the energy to enjoy yourself.”

Better Habits, Better Results

2011-01-20T10:25:00.001-08:00

Check out this article from Mens Fitness that proves small changes can have impressive results!

You probably first learned how to build muscle and lose fat by watching other guys in your gym. Some of them got it right, others definitely did not. Still, you made some gains, and now you're looking to be one of the guys others come to for counsel.

Well, embrace these six simple nutrition and diet fixes—in most cases, minor tweaks to already good ideas that make a big difference—and you'll build muscle and burn fat even more effectively. You'll be one step closer to being the gold standard in the gym.

1) WHAT YOU'RE DOING NOW:
Drinking a cup of coffee before you work out.

DO IT BETTER:
Switch to green tea. A recent review of 15 studies found that the combo of green tea extract and caffeine resulted in greater weight loss compared to caffeine alone. In addition to helping you get leaner, green tea may also wind up making you healthier since it is also filled with a wealth of disease-busting, anti-aging antioxidants. Shoot for three to five cups daily.

THE BOOST:
Burning an additional 3,500 to 10,000 calories in a month.

2) WHAT YOU'RE DOING NOW:
Training for higher testosterone.

DO IT BETTER:
Use a supplement. Lifting heavy on compound exercises like the bench press increases your body's production of testosterone, but research from the University of Connecticut has shown that taking two grams per day of L-carnitine (a common amino acid found naturally in the body) prior to working out may also help to increase the number of testosterone receptors in your muscles. More receptors mean more places for testosterone in your system to "bind," assisting with recovery and muscle growth.

THE BOOST:
An increase of up to 13% in testosterone receptors.

3) WHAT YOU'RE DOING NOW:
Cutting back on high-carb foods.

DO IT BETTER:
Eat more fruits and vegetables. Don't be afraid to pile fresh fruits and veggies on your plate, even though they have carbs. A Penn State study found that a 12-month diet rich in fruits and veggies led to greater overall weight loss than many low-fat diets.

THE BOOST:
An additional 5 to 10 pounds of fat loss each year.

4) WHAT YOU'RE DOING NOW:
Pounding a post-workout shake.

DO IT BETTER:
Drink the shake before you train. Post-workout shakes get nutrients to hungry muscles, fueling growth. However, you may be able to jumpstart your muscle growth and recovery (and have more energy for training) by chugging your drink on your way to the gym. Research from the University of Texas shows that getting an extra shot of nutrients before you work out channels more amino acids to your muscles, setting you up for even bigger muscle gains.

THE BOOST:
A 79% increase in the uptake of the amino acids used to build muscle immediately after each workout.

5) WHAT YOU'RE DOING NOW:
Taking creatine for muscle growth and strength.

DO IT BETTER:
Pair it with beta-alanine. Creatine can give your muscles energy to crank out an extra rep or two, but combining it with the amino acid beta-alanine may make your supplement regimen even more effective. Recent studies show that beta-alanine may help quell the lactic acid burn your muscles experience when lifting, allowing you to do more reps. Shoot for six grams daily on workout days.

THE BOOST:
You'll delay fatigue during a hard set, so you'll get more reps overall, increasing the exercise's stimulus.

6) WHAT YOU'RE DOING NOW:
Avoiding the scale when trying to lose weight.

DO IT BETTER:
Weigh yourself regularly. Some experts say how your clothes fit is a better indicator of progress. But a 2008 review of 11 studies found that men and women who weighed themselves at least once per week lost more weight (between three and six pounds in three months) and kept it off longer than people who rarely weighed in. Whether the scale kept them accountable, or simply moreaware of what they were eating, wasn't clear, but the results were.

THE BOOST:
Better tracking of your goals and more consistent weight loss.

Strengthen Your Knees And Ankles

2010-12-13T04:14:00.000-08:00

Strong joints ensure you can go the extra mile and forge iron fitness. This article from Mens Fitness shows you how to keep your legs in top condition!

Your knees and ankles are vulnerable when you run or play sports. Work these knee- and ankle-strengthening moves into your regimen to minimize your risk of injury.

Knees

Ball-squeeze squat: Place a ball between your thighs and squeeze. Slowly squat down until your knees are bent 90 degrees or as low as you can. Do three sets of 12 reps.
Large-step lunge: Take a big step forward with one leg and lower your body until your rear knee nearly touches the floor. Bring the rear leg forward to return tot he starting position. Do three sets of eight to 10 reps.

Ankles

Knee-to-wall mobilization: Stand a foot away from a wall, push one knee forward until it touches the wall and hold for 20 seconds. Do three sets of 10.
Standing-ankle ABCs: Find a semi-rigid pillow or cushion and place it on the floor. Stand on it with one foot and balance (you can touch a wall for support). Trace the alphabet with your support foot, making shapes resembling an A, B, and so on. Run through the alphabet three or four times per foot.

Carve Your Serratus

2010-12-13T04:10:00.000-08:00

Small changes can often have big results. Check out this article from Mens Fitness on how to take your core to the next level!

The serratus anterior muscle looks like fingers pointing from your ribs to your six-pack (raise your arms, and you may be able to see yours). It's vital for healthy shoulders and makes you look especially ripped. But most guys just aren't lean or muscular enough to reveal theirs. To boost yours, do 10 to 20 reps of any of the following moves before your regular workout.

A) DIP SHRUG
Get on parallel bars as you would to do dips. Keeping a slight bend in your elbows, let your body sink down between your shoulders (it will look like you're shrugging) and then spread your shoulders and rise as much as you can. Your arms shouldn't move.

B) SCAP PUSHUP
Get into pushup position and lower your body between your shoulders without bending your elbows (you'll only move a few inches). Then spread your shoulders to come up. Be sure to keep your core braced throughout. It's the same idea as the dip shrug.

C) ONE-ARM SPLIT-STANCE CABLE PRESS
Attach a D-handle to a cable pulley and hold it at chest height. Get into a lunge position. Press the handle forward, keeping your shoulders square with your hips.

Where To Buy Fitness Gear Online

2010-11-22T12:40:00.000-08:00

It’s no surprise to find the net is full of great places to buy fitness related gear. Since you’ve come to Fitness Guru, you’re probably on the lookout for workout routines or cardiovascular workout tips. Yes our articles are great, but sometimes going to a gym just isn’t feasible, so you need to take matters into your own hands.

Here are our top places to buy fitness gear. No catches, just quality products!

Supplements

Sometimes even the most regimented of diets just don’t provide your body with enough fuel. Supplements give back what mother nature takes away, and they really do work. You don’t have to worry about dodgy chemicals or unhealthy additives either; supplements are so rigorously screened that the bad stuff is non existent. Whether you’re looking to bulk up, slim down or exercise for longer, buying the right supplement can help you massively.

Maximuscle UK

Maximuscle is the UK’s most popular retailer of fitness supplements. Its products are used by professional sports teams like London Wasps Rugby, Olympic athletes and even Iron Man triathletes.

Products like Cyclone, Viper and Promax are tailored to specific fitness needs, so whether you’re trying to beat your bench press record or shave a few minutes off your marathon time, Maximuscle is certainly the best of British.

Bodybuilding.com

One of the best retailers of bodybuilding supplements around, you can get some truly incredibly products. If bulking up is your goal then you’ll certainly find a lot of stuff to give you the edge. The clue is really in the name- it’s a bodybuilding treasure trove. While you have to look past some amusing marketing spiel, there are actually some great deals to be had.

Used by bodybuilders all over the world, Bodybuilding.com is really the one stop shop for piling on the muscle and creating the body of a god!

Fitness Equipment

Working out at home can be a lot of fun. While you may not get the social interaction of the gym, you can do what you want when you want and always stay focussed. Scooby has a great range of home workouts and proves you don’t have to spend a fortune to forge an iron body.

Amazon

The world’s largest online retailer didn’t get that way by chance. It stocks a fantastic range of products- everything from weights to cardio equipment, clothing to shoes and even massage equipment for recovery. Basically you can get anything at Amazon, and more often than not there are very low prices.

The great thing about Amazon is that it’s a truly international company, so people in the USA can visit Amazon.com and get exactly the same products as people in the UK visiting Amazon.co.uk.

Scooby's Home Workouts

2010-11-03T12:43:00.000-07:00

We're always on the look out for cool new things here at Fitness Guru and this week the man of the moment is Scooby. Although it looks like he's been around for a while, we've only just come across his home workout videos recently. And all we can say is if you're paying a huge amount for a gym membership and don't really use it, ditch it and follow this guy!

He's got a range of videos that blend common sense, creativity and plain fact. They cover everything from bulking up to cutting and all the rest. Scooby looks like a no nonsense kind of guy, and really tells it like it is. No gimmicks, just hardcore working out.

Check out Scooby's website and this video!

5 Equations For Perfect Weight Loss

2010-10-19T13:29:00.000-07:00

1. Pack your bag, lose your fat

Load up your back and walk off your belly

Next time you take a stroll around the block pack a bag that weighs 20% of your bodyweight. A report from the American College of Sports Medicine found this increases fat burning by 30% in your other saddle bags. Also pack some Nordic poles. According to a report in the Journal of Strength & Conditioning Research, these force you to take longer, more forceful strides and increase your energy output by 67%. Even if they do raise eyebrows on the way to the corner shop.

2. The chill factor

Burn more calories in cold weather

Training in the cold activates a type of fat that helps you lose weight. Scientists at the University of Gothenburg found that when we’re cold, ‘brown’ fat takes calories from regular blubber and sets them to sizzle. “Just one minute at 4°C sets it off,” says Professor Mike Cawthorne of the University of Buckingham. A study from the University of Nottingham also found that exercising in daylight activates brown fat.

3. Snooze yourself slimmer

Time your sleep to carve a quicker six-pack

A five-year study from Wake Forest University in the US found that six-and-a-half hours was the optimum amount of sleep per night to minimise abdominal fat gains. Any less and your ability to burn carbs diminishes. “Give yourself a three-hour window between leaving the gym and going to bed,” says Dr Louise Reyner at the Loughborough Sleep Research Centre. “Training stimulates adrenaline production and interferes with sleep.”

4. D is for Destroying your waistline

Target belly fat with the right vitamin

A study at the University of Minnesota found that increasing your levels of vitamin D helps you lose weight. “The richest food source of vitamin D is wild salmon,” says nutritionist Anita Bean. “A 100g fillet provides your RDA of 25mg.” Season your fish with garlic and lemon and add a side salad with vinegar dressing and olive oil to increase your body’s ability to shed pounds. “This promotes antioxidants, which neutralise chemicals in the body associated with improved weight control,” says Bean.

5. Timing is everything

Explosive lifts will light your fat furnace

To win the war on fat, join the resistance – but be punctual. Ball State University scientists showed that when you’re lifting weights, the best way to target fat is to speed through the lifting phase of a move in one second and return to the starting position in three. They found that lower body exercises like squats, lunges and calf raises were best suited to this rapid-fi re training. Once you’ve lifted your last, replenish your parched and pummelled self by reaching for a glass of milk. Researchers at McMaster University found that subjects who downed 600ml of skimmed milk after a weights session lost nearly twice as much fat as those refuelling with a sports drink.

Source: Mens Health

Get Fighting Fit With Krav Maga

2010-08-14T07:45:00.000-07:00

From Bourne to Bond, Krav Maga has appeared in loads of recent action movies. This deadly art will put you a cut above the rest and make you a walking hitman. Not only does it give you the upper hand in most confrontational situations, it's a fantastic workout during training sessions. Check out this article from Men's Health about how to kick some ass!

Maga destruction

We all love a good kung fu movie – but as much as Jet Li's backflips and sword fights look awesome, chances are your living-room impersonations won't do much good in real life. Enter Krav Maga, the kick-ass fighting style used by everyone from the FBI to Matt Damon in the Bourne films and Splinter Cell's Sam Fisher. The gloves are off, and MH is here to teach you everything you need to know to protect yourself – while getting fighting fit, too.

Write off your assailant

Developed in conjunction with the Israeli defence forces in the aftermath of WWII, Krav Maga (Hebrew for ‘contact combat') isn't like other martial arts. "There are no competitive or sporting elements, or any complicated movements to learn," says Jon Bullock, expert level instructor at The Institute of Krav Maga UK. "It is a modern system designed for problems that are faced in the modern world."

Sorry Mr. Miyagi, there's no kindly bows here – only deadly efficiency. "We use the body's natural weapons: palm, fist, legs, knees, elbows, head – as well as other more extreme measures that may be necessary, such as biting," Bullock explains. "Krav Maga also promotes using the environment and common objects for self defence where appropriate – such as bags, chairs, keys, and pens." Forget the nunchucks, for a Krav Maga expert, the pen really is mightier than the sword.

Dark ops

Don't expect them to go easy on you though; after all, the bad guys never do. "Krav Maga uses stress inoculation in order to prepare trainees for a violent situation," he says. "We practice in all manners of situations; from standing, to sitting, in the dark, or with loud music, in order to demonstrate the effects that the environment have on our performance and what we are capable of doing when it really matters." If that sounds a bit painful, fear not: MH has learnt the best moves from the UK's leading experts and is on hand for a crash course in kicking-ass.

Use your environment

In some situations, such as a busy commuter train, there may not be much time to react or room to manoeuvre. However, Krav Maga teaches you to use everyday items to your advantage. "If someone tries to attack you, use your briefcase or rucksack as a shield," says Nick Maison, UK director of the International Krav Maga Federation. "Keep it up at eye level – this will both protect you better and obscure their vision. Because your hands are being occupied, counter attack with a straight kick to the lower body underneath. While they're down, scan the area for other threats and plan your escape."

Stave off a knife threat

If you are unfortunate enough to face an armed assailant, the first option is always to avoid risk, comply with any demands and try to de-escalate the situation. "Don't look at the knife or into the attacker's eyes. Watching the chest area will increase your peripheral vision," says Maison. If the situation becomes violent, it's important to act quickly. "With a fast motion, slap the back of the hand that holds the knife, sending it up and away from the centre line of your body," advises Bullock. "It's important to change the mindset of the attacker to prevent them from continuing – immediately move your upper body in the opposite direction and deliver a strong kick to the groin, whilst keeping your hands up to protect your throat." Now run like hell.

Stop a bag snatcher

If a thief is trying to snatch your bag, whether it contains top secret documents or your lunch, don't pull away. Krav Maga shows the effectiveness of surprise. "Don't resist – go with the direction of the pull," recommends Maison. "Using their momentum, burst into the attacker with a swift knee to the groin and pull the bag away."

Long live gaming

For the chance to dish out some Krav Maga justice without the potentially tricky legal issues post-brawl, try Splinter Cell: Conviction. As if you needed any other excuse to break out the Xbox, researchers at East Carolina University found that two hours of casual gaming a week will cut your blood pressure by 16%, lowering your risk of a stroke. What's more, scientists at McGill University found that playing video games can reduce your stress-inducing cortisol levels by 17%. They obviously weren't playing on Veteran difficulty.

How To Hydrate For Running

2010-06-10T11:23:00.000-07:00

Take on the right fluids to stay healthy and smash your race PB

Water, water everywhere
According to a study in the European Journal of Applied Physiology, the world's top marathon runners sweat at a rate which exceeds the intestinal absorption capability of the gut. In other words, they shed water faster than it's physically possible to replace it. Of course, even if you're struggling to complete 10k in two and a half hours, rather than 26 miles, staying well-watered is vitally important for both your health and performance. Use MH's definitive long-distance running hydration guide to guarantee a watertight race.

Before
Over-consumption of water in the days and hours before an event is a common mistake which, counter-intuitively, can leave you feeling parched at the start line. This is because the body senses the huge amount of liquid you're suddenly downing and releases a diuretic hormone in an attempt to bring your fluid levels back to normal. In the short-term, this reactive offloading (your half hourly flights to the bathroom) can be over-compensatory, leaving you dehydrated at the worst possible time. "The best thing to do is sip regularly before the race," says sports nutritionist Alexandra Rees. If you start to get a 'sloshing' feeling in your stomach, you've drunk too much – but frequent small sips should help you avoid this. "Bear in mind that if you feel thirsty, you're already dehydrated," adds Rees.

The very real dangers of over-hydration have not been communicated effectively enough in the past. A recent study in the British Journal of Sports Medicine highlighted the case of a runner in the London marathon who collapsed and died, after crossing the finish line, due to exercise-associated hyponatremia (EAH) – caused by an increase in total body water leading to a low concentration of sodium in the blood. More common in cooler conditions, you'll cut your EAH risk hugely by sipping on a sports drink containing sodium and electrolytes alongside plain water – and upping your salt intake in the days before a race (heart-health permitting) can also help. At the very least, drinking excessively will severely impact your performance. "If you're carrying an extra litre of water you've not lost any power but you are, of course, 1kg heavier and therefore probably at least 10% slower," says Tim Lawson, director of Science in Sport.

During
While the sun has a predictable effect on the amount you sweat, the Strength and Conditioning Journal says it's running in the cold that you really need to look out for. Here, "the [body's] thermoregulatory response includes enhanced heat production by a variety of means; all resulting in increased fluid losses". So, If the race-day climate inspires jealousy of fun-runners in warm bear costumes, up your fluid intake accordingly. Be advised that the journal also notes marathon runners competing on particularly hot days can lose up to 5% of their bodyweight. A study in the Journal of Sports Sciences found dehydration resulting in a 3% body mass reduction adversely affects short duration sprinting speed – so staying better hydrated than a running partner is vital if you're to pip them at the line.
"Take full advantage of every drinks station, but don't chug back the whole bottle," advises Rees. "Take some swigs, see how it feels on your stomach, and think about how much you're sweating." As for gels, be sure you know how your body copes with them. "Most need to be taken on board with at least 500ml of water, and that's a lot of liquid to have sloshing around your stomach," adds Rees. "If you can take on a gel without any gastrointestinal distress then by all means use them, but test them first on training runs before swallowing one during the race and puking over yourself at mile 10."

After
Replacing lost fluid and electrolytes immediately post-run is crucial for lessening debilitating stiffness and muscle pain – and it'll also reduce the risk of your weakened body being struck down by illness. "To replace your electrolytes, combine water and fruit juice in equal measures, adding a 1/4 teaspoon of sugar," advises Rees. "To help muscle atrophy, you need protein in a huge way so you're not walking like John Wayne for the next seven days. The best ratio is three parts carbohydrates to one part protein.

Research from the University of Bangor found downing a good recovery drink (such as REGO) immediately after exercise maintains your immune function at its pre-exercise levels. Waiting an hour or downing a carbs-only beverage, on the other hand, can leave it severely compromised.

Fat Loss 4 Idiots

2010-04-06T03:27:00.000-07:00

The Fat Loss 4 Idiots diet plan is one of the most popular diet plans today. This online diet plan claims that those who use it will lose 9 lbs. every 11 days. The diet provides the user with an 11 days menu of diverse food (4 meals each day), which includes fruit, vegetables, protein and carbs. The menu is generated by a software which takes into account the types of food the user likes. At the end of each 11 days cycle, you get 3 days of "cheating" in which you can eat basically whatever you want. This gives you strength to resume the diet for another 11 days and so forth until you reach your desired weight.

Although some people do not manage to lose 9 lbs. every 11 days, a 6 lbs. weight loss is very common. But what can you do to ensure that you make the most of this diet plan and lose the most weight in as short a time as possible?

Here are 5 tips for maximizing the benefits of the Fat Loss 4 Idiots diet plan:

1. Weigh yourself only at the end of each cycle. A lot of people constantly weight themselves when they're dieting, especially in the beginning. This is a mistake which may harm you motivation. You may lose more weight in one day than the next, and then start thinking that something is going wrong with your diet. However, this is usually not the case, so I recommend that you check your progress only at the end of each 11 days cycle. This should give you an accurate picture of how well Fat Loss 4 Idiots is working for you.

2. Allow yourself to cheat on the 3 "cheating" days. Many users of this diet, in their understandable desire to lose more weight faster, skip the 3 "cheat" days and just continue dieting. This is a mistake. The 3 "cheat" days are there for a reason. Use them and enjoy them. Eat what you want in those 3 days. Don't binge. But let yourself go a bit.

3. Prepare your own food. The 11 day menu will consist of a lot of different dishes, partly made up of what you like to eat, as long as it's good for you. Avoid processed food and prepare your own meals. If, for instance, the menu says you should eat some chicken, don't buy a bucket at KFC. Prepare a chicken meal at home. You'll even enjoy your meals better, believe me.

4. Don't skip meals. Fat loss 4 Idiots advises you to eat 4 meals each day. Many users start skipping meals because they feel less hungry or think that by eating less they will lose more weight faster. That is a mistake. If you skip a meal you will only make up for it in the next one. The body reacts better to smaller quantities of food at each meal. You will also harm you metabolism.

5. Do some brisk walking once in a while. The Fat Loss 4 Idiots requires no exercise to lose weight. However, some brisk walking time is advisable, as it will energize you and accelerate your fat loss.

Follow these 5 tips and you'll double your chances of making that 9 lbs. weight loss every 11 days.

To read how you can start to lose as much as 9 lbs. in 11 days in keep it off, visit Fat Loss 4 Idiots

Overweight Fitness Equipment

2010-01-31T07:58:00.001-08:00

Getting fit is easy any everyone can do it right? Well not really. Sure there are numerous gyms around where people can work out, but what kind of people do you see there most often? That's right, thin people. The bottom line is that for overweight people, gyms are confidence breaking as the equipment is often not suitable. That's why overweight fitness equipment is much demanded and is changing lives.

From extra strength weight machines that can support a larger weight to benches, cardiovascular equipment and even a large array of dumbbells, overweight fitness equipment is breaking boundaries. Overweight individuals are now able to take a big step to change their lives and lose some weight, without losing confidence!

Doing too much too soon is often a problem for overweight individuals. Not only is it unsafe and can actually cause health problems as bodies aren't used to the exertion, most people actually give up as they can't work as hard as they want. Sure enough using equipment that'll gently ease people into a gradual yet safe weight loss regime will make a world of difference.

At the end of the day, everyone wants to be thin, healthy and confident. With overweight fitness equipment, individuals who were previously resigned to their own space are able to get a grip and take the first step to become the person they want to be!

Overweight fitness equipment is life changing. That's a fact.

For more information visit Fitness Guru.

Formula One Fitness

2010-01-31T04:34:00.000-08:00

With the new Formula One season just around the corner, ever wondered how fit F1 drivers have to be? Massively is the answer. Not only do they have to cope with huge G forces, they have to have the endurance to stay 100% alert for over 2 hours, with a red hot engine on their backs.

Endurance, strength and the mental will to succeed are all parts of an F1 drivers physical makeup, and they don't get there overnight. It takes years of hard training to build up to a level to be competitive.

Check out some of these videos to see just how racing drivers stay in such good shape!

Combat Christmas Weight Gain

2009-12-16T11:46:00.001-08:00

Christmas is probably one of the seasons when people are expected to just pig out endlessly. Parties here and invitations there are popping out in a spur of the moment. Homes drop the idea of healthy eating as it is a special day for indulgence and bonding. But what if you are way over your limitations and end up gaining one pound a day in the month of December?

It is a nightmare to be gaining extra pounds, say 10 pounds in just 30 days. That can be a problem later even if you are on your fitness routines. In order to take yourself out of the picture of holiday fatness, consider these 5 fitness tips to combat Christmas weight gain:

1.Elevate the intensity and speed of your training. If you’re used to not pushing yourself harder during your workout hours at the gym, maybe you can heighten up a little bit as far as speed and intensity of your routines. If you aren’t working out, just pick any activity that gets you moving and sweating out even for just 30 minutes.

2.Get adequate time under the sheets. If you are able to sleep adequately at night, you will feel refreshed and normal. If your system is in the standard body clock, you won’t have problems with managing your diet. Power naps may also help you. Surveys say that if you deprive yourself from sleeping normally, you will have the tendency to overeat and gain weight.

3.Watch over your food intake. This is very straightforwardly suggested by fitness gurus and nutritionists. Even if your mind is telling you the food at the table is tempting and yummy, be disciplined to eat just tiny portions.

4.Don’t be tempted by alcohol and soda. Drinks are probably overflowing during Christmas time. Encourage yourself not to be too tempted to drink beyond a glass. It’s okay to indulge but not too much. In lieu of alcohol, you can go for less-fattening juices and zero-calorie energy drinks. Red wine can be good but don’t get intoxicated. It’s important to know your limits with beverages and liquid choices.

5.Reward yourself with a relaxing massage. Instead of just pigging out, why not go for a relaxing full-body massage or foot spa. In that way, you are diverting your attention to releasing toxins rather than inviting some. Massage services can make you feel good and stabilize your bodily systems, to include your digestive mechanism. If your body doesn’t feel rejuvenated and relaxed, there is a chance that you feel restless, hungry and unrelieved at times.

As much as possible, don’t allow Christmas season to defeat your weight loss concentration. The steps mentioned above must guide you along the way.

JC Santana Workout Video

2009-12-16T10:59:00.000-08:00

To follow up the post about Resistance Band training, here's a hardcore session with JC Santana himself. Check the power of the guy at the end, that's impressive!

Resistance Band Workout

2009-12-06T02:40:00.000-08:00

If you're looking for a new way to spice up your workout and bust through a plateau, check out this article from Mens Health about using a resistance band to work your muscles hard!

When it comes to growing strong and building muscle, real men need clanking iron and leather kidney belts. We need to stare down an imposing piece of steel, spit on our hands, and then conquer it.

Or do we?

Juan Carlos Santana, M.Ed., C.S.C.S., stands in his gym -- the Institute of Human Performance in Boca Raton, Florida -- and laughs. Unlike most other 49-year-olds, Santana doesn't jiggle when he giggles. At 5'10" and 212 pounds, he's as solid and looming as that hunk of limestone in Gibraltar.

"I ain't no long-distance-running, yoga-posing, Pilates-training, VO2-pumping, aquatics-floating, 150-pound sissy boy," he snarls. "I train like a beast and have competed in Olympic weight lifting, wrestling, judo, and kickboxing all my life. Bring me the biggest guy you can get your hands on. I will put him in a fetal position, with him sucking his thumb, in less than 30 minutes -- with nothing but these elastic bands."

In his meatpacker hands, Santana holds out a tangle of what looks like giant rubber bands and tubes, of various widths and colors. Over the years, he's learned to manipulate these bands as masterfully as another man named Santana twangs guitar strings. And the result, you could argue, is the same in both cases: a perfectly tuned body of work.

Skeptical? So was I.

I came to Boca Raton as a 170-pound, aerobic-training "sissy boy." With achy knees and flagging enthusiasm for my life sports of running and bicycling, I was looking for a new way to stay fit and become stronger. Plus, I travel a lot, so I was hoping this workout would be portable enough to help me maintain fitness on the road. Here are the benefits Santana promised if I hopped on his bandwagon.

1. You will become strong.

2. You will pack on muscle.

3. You will improve your aerobic conditioning without running.

4. You will improve your sports performance (golf, basketball, baseball) while reducing your risk of injury.

5. You will work out for only 30 to 40 minutes every other day.

6. You will be able to train anywhere, anytime, with a piece of equipment that fits in your pocket.

It was sounding better all the time.

(Losing) breakfast with J.C.

The weird thing about band training is that done correctly, it makes you feel simultaneously strong and sick, as I quickly learn when I show up for a morning workout with Santana, or J.C., as just about everyone calls him.

"This isn't going to be easy," he warns. "The band doesn't stretch itself. You have to work, and you have to work hard. Once you commit to doing that, you'll see remarkable results. I'll prove it. One of my favorite exercises is the 30-second pump. You're about to see what curling 60 reps in 30 seconds can do for you. Ready?"

I step on his 3-foot-long, half-inch-wide SuperBand ($13, ihpfit.com) with both feet, grasp the upper part of the band with both hands (palms up), and then, on J.C.'s signal, commence a pace of two biceps curls a second for 30 seconds. The resistance feels manageable at first, but by the 20th second I'm curling in painful slow motion. He then commands me to immediately do 30 seconds of "speed extensions," which are triceps presses done at the same pace with a suspended band. When I'm finished, my arms feel blasted -- but also big.

Cruelly, this feeling can be replicated for every muscle group. For instance, by standing on the same band and wrapping it over your shoulders or stretching it overhead, you can do full-body squats until your legs are in knots. By wedging the band in a door or hooking it around a doorknob or other stationary object, you can do standing crunches until you're crying for absolution from not exercising enough. Indeed, just about any exercise done with conventional weights can be done with bands.

Besides building strength, band training boosts cardiovascular endurance and calorie combustion. To prove this, Santana had me wear a heart-rate monitor. The highest I can usually peg my ticker is the mid- to upper 140s, when I'm cranking uphill on a mountain bike. But just 15 minutes into J.C.'s workout, my heart rate hit 144 beats per minute and, even after I stopped exercising, continued climbing to 154. This phenomenon is called EPOC, or "excess postexercise oxygen consumption." It's a great benefit of resistance training -- your body can burn calories up to 48 hours after a workout. The fact that bands can produce the same effect as traditional weights is a testament to their value.

Another advantage I immediately noticed was that bands are infinitely variable in direction as well as resistance. Unlike Nautilus machines and traditional cables, these elastic bands can be used in any plane of movement to mimic tennis, golf, and baseball swings, or even swimming and poling strokes. If you're creative enough, any key sports movement can be replicated with bands.

Learning a painful lesson

Enlightened, inspired, and armed with a specific training program (see "Take Your Workout Anywhere" in this month's workout poster), I headed home for 8 weeks of workouts. The plan was to spend the first 4 weeks building a foundation and then the next 4 (the so-called metabolic stage) focusing on explosiveness. I cut back dramatically on my running and biking. Instead, I took my bands into the basement every other day. At first I had trouble climbing back up those stairs after the workouts -- my legs were quivering like Nana's Jell-O -- but eventually I began to feel a kind of strength I had never felt before. It seemed more inherently core, like I was becoming powerful.

My family was intrigued by my somewhat unorthodox experiment. My 23-year-old son, who was home from college, ridiculed me at first. Then he joined me for a few sets and became addicted. My wife and 19-year-old daughter were also curious, largely because it looked like a more accessible, less testosterone-charged form of strength training. They, too, gave it a try.

But then something horrible happened. In fact, I'm fortunate to be here today with my manhood still intact. I was doing bent-over rows with the "JC Travel Bands" ($20, ihpfit.com), a beefier model with two rubber grips attached to a pair of thick tubes. I thought I had adequately wedged one end into a door frame, but just as I stretched the band to its fullest it broke free and snapped into my thighs, inches from my groin. I doubled over, screaming. There was no blood, but over the next few days my thighs changed color from red to purple to yellow, and I was seriously hobbled. Neither my daughter nor my wife ever picked up a band again. But I learned a valuable lesson: These things can be lethal. You need to secure them properly, as I had foolishly failed to do.

Nonetheless, after a brief respite, I resumed training. After the prescribed 2 months, I had added 5 pounds of muscle and noticeable definition. I was feeling stronger while running, biking, driving golf balls, and jumping for rebounds. What's more, when I got a last-minute story assignment and had to hop a plane, all I needed to throw in my suitcase were a few pieces of elastic. Suddenly, even a cheap motor lodge had a pretty nice gym.

Although Santana admits that band training isn't the best way to add lots of bulk (classic free-weight training is still tops for that), I've found it to be a solid option for maintaining and building muscle and endurance when I don't have access to my normal equipment, or simply want to change pace or train a specific sports movement. In fact, bands are a great addition to any workout, even if you already pump iron the old-fashioned way.

"Exercise fads come and go," says Santana. "One year it's stability balls, the next it's cardio-kickboxing, the year after that it's medicine balls. . . . It's always the next big thing, and guys often end up going from one fad to the next and not making any progress. It's better to think of all these exercise alternatives as different tools in your toolbox. Don't use a hammer for everything. Instead, use the right tool for the right job."

The Ultimate Abs Workout

2009-11-20T11:14:00.000-08:00

Shock your muscles into delivering a solid six-pack

Your hard-core training plan

First a warning: this is an abs workout that won't have you doubled up for days after. It focuses on spinal stabilisation instead of isolating your abdominals. But that doesn't mean they're not working. "In fact, after using this method, my clients are seeing faster progress than ever," says Alwyn Cosgrove the programme's designer and author of The New Rules Of Lifting: Six Basic Moves for Maximum Muscle (Avery). "This workout will make your core strong and stable." Find your training level and do this workout twice a week. You'll be as surprised as your muscles by the results.

Beginner (0-3 months)

Exercise 1. Plank on elbows
Assume a press-up position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line. Now brace your abs as if someone were about to punch you in the gut. Hold for 30 seconds. Rest 30 seconds and repeat once.

Exercise 2. Mountain climber with hands on bench
In a press-up position with your hands on a bench, brace your abs and slowly lift your left knee toward your chest. Pause for 2 seconds and then raise your right knee. Alternate for 30 seconds, rest 30, and repeat once.

Exercise 3. Side plank
Lie on your left side and prop your upper body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Now brace your abs and hold for 30 seconds. Roll over onto your right side and repeat. Rest 30 seconds, and do 1 more set.

Intermediate (1 year)

Exercise 1. Plank with feet elevated
Use the guidelines for the beginner version of the exercise (above), but place both of your feet on a bench.

Exercise 2. Mountain climber with hands on Swiss ball
Follow the beginner instructions, but place your hands on a Swiss ball instead of a bench.

Exercise 3. Side plank with feet elevated
Do this the same way as the beginner version, but with both of your feet on a bench.

Advanced (+2 years)

Exercise 1. Extended plank
Do the beginner version but place your weight on your hands, which should be positioned about 15-20cm in front of your shoulders.

Exercise 2. Swiss ball jack-knife
In the press-up position with your feet on a Swiss ball, raise your hips and pull the ball forward. Do 2 sets of 15 reps, with 30 seconds of rest.

Exercise 3. Single leg side plank
Do the beginner version, but once you're in position, raise your top leg and keep it raised for the duration of the set.

How To Avoid A Stroke

2009-09-02T03:00:00.000-07:00

Gym'll Fix It

Another reason to pump iron: an eight-year study of 8000 men at Erasmus Medical Centre in the Netherlands found men with high testosterone levels are less likely to suffer strokes. Boost your levels with lunges, squats and dead-lifts for the greatest gains.

Berry Your Problems

Another reason to pump iron: an eight-year study of 8000 men at Erasmus Medical Centre in the Netherlands found men with high testosterone levels are less likely to suffer strokes. Boost your levels with lunges, squats and dead-lifts for the greatest gains.

Get A Round In

Sounds too good to be true, but Dutch researchers from TNO Nutrition and Food Research in Zeist found men who drank one pint every night substantially reduced their levels of fibrinogen, which contributes to blood clots. The willing subjects also saw their levels of HDL ('good') cholesterol rise. Further research, as if we needed any more encouragement, is continuing to isolate the exact mechanism at work.

Stay Indoors

High pollution levels can cause arteries to harden and clots to form, dramatically increasing stroke risk, according to research from Dr Shin Yamazaki of Kyoto University in Japan. His team found mortality rates doubled when pollution levels were highest.

Floss

A foul mouth can really get you in trouble, according to research published in the Journal Of Periodontology. "Bacteria that causes gum disease can set up an immune reaction that attacks your arteries," says study author Dr Michael Roizen. The tell-tale sign is multiple spots in your mouth. Avoid gum disease with daily flossing and plaque removal.

Get Your Oats

Soluble fibre – found in porridge oats – strips fatty deposits from your arteries, lowering cholesterol and stroke risk. 'Pinhead' or 'steel-cut' oats contain the whole grain for maximum benefits. "Add chopped apple to your porridge," advises nutritionist Ian Marber. "It's rich in pectin, which lowers fat levels in the blood."

Turn Shellfish

A US study at Johns Hopkins University found depressed men have higher levels of C-reactive protein, a key stroke-predictor. Get over your boys' ignominious FA Cup exit with the mood-lifting amino acid selenium. You'll find the highest concentrations in shellfish, advises Margaret Rayman from the Centre for Nutrition and Food Safety at Surrey University. Other foods rich in selenium include kidney, liver and avocados.

Breathe Easy

It's not just your weary bedmate's life that'll seriously improve if you stop your snoring. University of California research found that men who snore suffer from hardened carotid arteries lining the sides of the neck, blocking the flow of blood to the brain, potentially leading to a massive stroke. The most effective remedy? Sewing a tennis ball into the backs of their night-shirts, the UCLA scientists found. Looks real stylish too.

Stay Hitched

You may think her nagging will drive you into an early grave, but hang in there. Divorced and widowed men are a quarter more likely to suffer strokes, say Swedish scientists from Malmö University Hospital. Risk is highest within 12 months of a divorce, probably due to the resulting stress, depression and lifestyle changes. On the other hand, men who had never married showed no increase, and divorcees' risk returns to bachelor levels after three years.

Sly Stallone Training For The Expendables

2009-08-20T11:18:00.000-07:00

Check out this clip of the man himself training for his upcoming movie The Expendables. At 62 he's definitely still got it. Eye of the Tiger!

Contador Wins Tour With Lance Third

2009-07-26T09:50:00.000-07:00

Alberto Contador earned his second Tour de France victory after seeing out the 21st and final stage, won in stunning style by Britain's Mark Cavendish.

Spaniard Contador held off Luxembourg's Andy Schleck with American Lance Armstrong edging out Bradley Wiggins.

Wiggins also equalled the best Tour finish by a Briton with his fourth place matching Robert Millar in 1984.

Cavendish claimed his sixth stage win and became the first Briton to win on the Champs Elysees in Paris.

The 24-year-old was pipped to the sprinters' green jersey by Norway's Thor Hushovd but said that winning in Paris was a dream come true.

"I've always wanted to win on the Champs Elysees and the feeling doesn't disappoint," he said after completing the Tour for the first time at the third attempt.

"To cross the line here in Paris with your hands raised at the front of the pack is every sprinter's dream and I wanted it so bad.

"I'm happy with six stages, but next year I'll be fitter and stronger and hopefully the green jersey will come with that."

Italy's Franco Pellizotti won the polka dot jersey for the best climber while Contador's victory kept the Spanish flag flying high on the Champs Elysees as it followed triumphs for Oscar Pereiro in 2006, himself in 2007 and Carlos Sastre last year.

The Spanish 26-year-old proved the strongest rider in the mountains and in the time trials, beating Schleck by four minutes 11 seconds with seven-time champion Armstrong 5:24 off the pace.

And Contador, who missed last year's Tour after Astana were not invited because of their past doping record, spoke of his joy at claiming his second victory.

"It was a tough tour and hard one to overcome but it brings me great honour and joy to record victory this year," he said.

"There was always a risk I could lose right up until the end, but I held on," said Contador.

"The Tour is the hardest race in the world, but this year it was particularly difficult. That's why I am so happy."

Armstrong returned to the Tour after almost four years away from the sport and admitted he had been well beaten by his Astana team-mate.

But Armstrong will return next year, when he will take his place in new team Radioshack.

"I came here to do my best and I came across some guys who were clearly better than me," he said.

"I don't have any regrets, I got put out a couple of times, but considering my age and recent racing, it's not a bad performance overall."

Cycling And Testicular Cancer?

2009-07-16T04:47:00.000-07:00

Check out this recent news article about the possible relationship between many miles of cycling and testicular cancer. The thing to take from this is not to stop cycling, but don't go over the top and vary your workout routines!

Professional cyclists should consider freezing their sperm before embarking on their careers, say researchers.

They found sperm quality drops dramatically with rigorous training.

The Spanish study of top triathletes found those who cover more than 186 miles (300km) a week on their bikes have less than 4% normal looking sperm.

At such levels, men would have "significant fertility problems", the European Society of Human Reproduction and Embryology heard.

However, a UK expert said the average man cycling to work would be unlikely to suffer fertility problems because of their time in the saddle.

Study leader Professor Diana Vaamonde, from University of Cordoba Medical School in Spain said other studies had shown very high levels of exercise affected fertility in both men and women.

In the latest study, 15 triathletes with an average age of 33, were asked not to have sex for three days before giving a sperm sample.

When the results were compared with their training routines, only cycling - not swimming or running - was linked with sperm quality.

All of the men - who had been training for an average of nine times a week for eight years - had less than 10% of normal looking sperm, compared with the 15-20% seen in the most fertile men.

In those who managed more than 186 miles a week on their bikes, the proportion of sperm that was the correct size and shape had fallen to 4%, the point at which men may struggle to conceive without fertility treatment.

Abnormalities

Heat from wearing tight clothing, friction of the testes against the saddle and stresses on the body from the sheer amounts of energy needed to do such rigorous exercise, could all contribute to poor sperm quality, said Professor Vaamonde.

The team are doing further research work in how cycling may effect metabolic processes in the body which lead to the development of abnormal sperm.

She added it was unclear whether sperm quality would improve if men retired from the sport but that after years of wear and tear this was unlikely.

"Something which could be done would be to have their sperm frozen but when they start training they do not realise what damage can be done to their sperm."

Ways of protecting cyclists against fertility problems should also be researched she said.

"Depending on the mechanism leading to creation of abnormal sperm, these could include giving antioxidants and modifying training regimes to all for recovery."

Dr Allan Pacey, senior lecturer in andrology at the University of Sheffield, said there had been a lot of interest in cycling and male fertility but results had been mixed.

"It is important to stress that even if the association between cycling and poor sperm morphology is correct, men training for triathlons are spending much more time in the saddle than the average social cycler or someone who might cycle to and from work."

He added that 40 years ago cycling was much more common but there is no evidence men then were less fertile.

Fitness Guru Store

2009-07-11T03:47:00.000-07:00

Check out the new and improved amazon Fitness Guru Store.

With a friendlier design and more fitness products to chose from, you'll find a great deal. The new range of Polar Heart Rate Monitors is available now.

With the safety of amazon you can shop safely and securely, and get the fitness product you want!

Lance Armstrong: Man Or Machine?

2009-06-20T11:05:00.000-07:00

Check out these videos of 7 time Tour de France winner Lance Armstrong
destroying the field on his bike. They simply can't handle him. On the Alpe D'Huez in 2001, Armstrong just rode away from Jan Ullrich to claim the stage and lay down a marker that he was the man to beat. Epic.

This compilation shows the best of Lance in action. One thing you'll notice is an absolute desire to win no matter what. You can see for yourself how he rides through a field to avoid crashing and losing his place. Brilliant stuff. Keep a close eye on his cadence- you'll notice it's very high, which is different to a lot of riders who chose to crunch a monster gear. Take after Lance and you'll be riding away from the peleton in no time.

Lance has written various books
on his life, including the best seller "It's Not About The Bike" which details his battle with cancer and journey back to the front of the peleton and 1999 Tour de France success.

Check out The Lance Armstrong Foundation site. An incredible charity that supports individuals with cancer, and really makes a difference. If you live in the USA, you can take part in LAF bike rides and raise money for a good cause. LIVE STRONG.

Cycle To A Better Body

2009-05-29T02:25:00.000-07:00

Cycling is one of the best forms of exercise for improving cardiovascular fitness. Not only will it get you fit, you'll also lose some serious weight and build killer legs that'll certainly turn some heads. With the Tour de France coming up this summer, it's time to put on your yellow jersey and saddle up. You won't be competing with the pros just yet, but this guide will certainly get you breaking away from the peloton of pretenders in no time!

You'll obviously need a bike if you want to get out and go, but you can also use a stationary bike too. Most recommended though is a turbo trainer/home trainer/spinning trainer, to which you hook up your regular bike. This is the optimum way to train as you will be able to hold exercise levels for specific periods of time...and you're using a bike you are familar with. There are many types of turbo trainers, so shop around for the one that fits your personal needs.

Once you're set up with a bike and turbo trainer, or stationary bike, there are a number of good ways to train and push through some boundaries. Some examples we will talk about here are:

-interval training
-training with heart rate levels
-training with bike computers

Interval training

This is basically going hard for a period of time, then resting. It can be a killer at first, but once you get the hang of it, your fitness levels will go through the roof! You should aim to push as hard as you can (or are able) untill you feel some discomfort and no further. You can either do this by going up to a hard gear, or getting your cadence (rpm) high, or mix it up and do both!

An ideal programme to do is the Russian Step. This is as follows.

-5 min warm up
-Sprint 15 seconds
-Rest 45 seconds
-Sprint 30 seconds
-Rest 30 seconds
-Sprint 45 seconds
-Rest 15 seconds
-Sprint 1 minute
-Rest 1 minute

Then go back down...

-Sprint 1 minute
-Rest 1 minute
-Sprint 45 seconds
-Rest 15 seconds
-Sprint 30 seconds
-Rest 30 seconds
-Sprint 15 seconds
-Rest 45 seconds

That is 1 up/down. Take a 5 minute rest between each up/down set to clear out lactic acid and recover. Aim to do 2 sets to start, building to 3+. You're going really well if you can do 5!

Training with heart rate levels

This is a simple form of training, and you'll need a heart rate monitor to do it.

Basically it involves keeping your heart rate at certain levels/ in certain zones for periods of time. Check out our heart rate zone article to see what zones you can train in. Using a turbo trainer is ideal for this type of training, as you are able to keep a constant speed/ rythm for longer periods of time. There aren't any hills after all!

Training with bike computers

This can be done on the home trainer or when you're out for a good long ride. Ideally you'll need a bike computer with the following functions:

-average speed
-cadence
-distance covered
-time spent

You can use all of these to build a quality workout. For instance you can aim to keep an average speed e.g 25mph for the duration of your ride, or you can aim to keep a certain cadence while going up hills and on flats (best to work this out before you go). Furthermore you could aim to cover a certain amount of distance in a given time, for example 30 miles in x hours/minutes.

The best thing to do is mix it up and keep your body guessing. That way you'll be able to perform at an optimum level and really blast through your fitness goals.

Go ahead, get on the bike and get pedalling today!

Swim Your Way To A Summer Six Pack

2009-04-01T02:21:00.000-07:00

Check out this excellent article from MensHealth, and swim your way to a summer six pack.

We're giving it to you straight: You're never going to swim like Michael Phelps. For starters, you're probably not 6'4''--and in the water, length means speed. Then there's your--by comparison--penguinlike wing span. Phelps's span is 79 inches, and it propels him through the water like a nitro-fueled speedboat. And the 45 miles of practice he puts in a week? Great for him, but you have commitments.

Now, the good news: All of this had less to do with Phelps's six gold medals and three world records at the 2004 Olympics than one basic in-pool principle that anybody can learn: "The longer and more streamlined you can make your body, the faster you'll go," he says.
"It's that simple."

Phelps and swimming guru Terry Laughlin, president of the New York-based swimming think tank Total Immersion (totalimmersion.net), helped us put together a step-by-step swimming workout guide to leaving your lanemates behind. If you're a beginner, our plan will keep you from flailing about like you're being attacked by piranhas. If you're a pro, we'll show you how to shave seconds without having to shave your knees.

We're focusing on the freestyle stroke here, not only because it provides a killer cardio workout, but also because it works the most muscles overall--building core strength and carving your V. And it shreds calories. Blows them right out of the water, in fact. Phelps is as thin as an Olsen twin, yet he eats 8,000 calories a day. His average breakfast: two egg-and-cheese sandwiches, a bowl of grits, a western omelet, French toast, and a stack of chocolate-chip pancakes ("for dessert," he says). Being 19 doesn't hurt, of course, but if Phelps can keep his abs well groomed despite eating enough for four, you should be able to make sizable strides with just a modest amount of effort.

Here's our seven-step plan for leaving everyone in your wake.

1. Swim tall. "Water is 1,000 times denser than air," says Laughlin. "So the single most important factor is to slip your body through the smallest hole in the water." Imagine a central axis extending from the top of your head to the opposite end of the pool. Rotate your body along this axis with each stroke, stretching your leading arm (the one reaching out front) as far forward as you can. Keep the muscles in your lower back and abs taut as you power through the water--doing so will keep the propulsion coming from both your arms and legs and stop your midsection from sagging like an old first-mate's belly.

2. Drop an anchor. Swimming with just your hands is like jumping with just your feet. Instead, grip the water with your entire forearm and hand, holding your forearm at a right angle to your upper arm and digging in like you're gathering sand with a shovel. Keep your hands broad, flat, and firm. You're not pushing your arm through the water as much as anchoring it and pulling your body over it.

3. Put yourself on heavy rotation. Each stroke begins with your leading arm having entered the water, and that side of your body--the low side--pointing almost at the bottom of the pool. The other side of your body--the high side--should be raised, with the arm that just finished its stroke getting ready to return to the water. Power is triggered when you drive down the high side of your body, Laughlin says, throwing your high-side arm forward along the central axis into the leading position and forcefully rotating your hips and torso. Meanwhile, your low-side arm becomes the pulling arm underwater, working with your rotating torso to provide acceleration.

4. Keep your head down. Freestylers used to hold their heads high. That forced the rest of the body to drop, turning it into a high-drag plow. "I look pretty much straight down at the bottom of the pool," says Phelps. Not only does this technique cut drag, it keeps your torso high, reducing strain on your neck and lower back.

5. Find your glide path. In the pool, fewer strokes is better. Your goal should be a high DPS--swim-speak for "distance per stroke." Elite swimmers like Phelps can easily traverse a 25-yard pool in seven strokes (each hand entry counts as a stroke). Try to keep yours below 20 by conserving momentum. Pull yourself over your anchor and continue to glide forward with one arm forward and the other back. "You'll travel farther and faster with your legs streamlined near your axis," says Laughlin. When you begin to slow, start the next stroke.

6. Drag your feet. "If you're a good kicker, you're a good swimmer," says Phelps. The secret is turning your feet into fins. Here again, leverage rules: Your legs should be taut, scissoring you through the water, while your feet remain flexible. This will help them snap at the downstroke of each kick, adding oomph and helping twist your torso along the central axis. If your feet don't flex well, buy a set of kicking fins (we like the Slim Fin, forcefin.com) to add flexibility.

7. Don't waste your breath. Gasping for air every time your head nears the surface is a great way to drown. Instead, make each breath count. Emphatically exhale the air from your lungs (all of it, not just 90 percent) before snagging a quick, full breath on the high side. Beginning swimmers need to breathe after each stroke, but as your endurance improves, try breathing on alternate sides--that is, after three strokes. It'll reduce the strain on your neck and shoulders that results from always breathing on the same side.

Fitness Guru Swim Routine

Start off doing a slow warm up of mixed strokes (e.g. 2x 25/50m Free, Breastroke, Backstroke)

Sprints will get you fit as a shark in no time. Try the pyramid workout, using Tabata Protocol principles of resting for a third of your exercise time- go for 60 seconds rest for 20, and repeat.

25m, rest
50m, rest
100m, rest
50m, rest
25m, rest

You can repeat this pyramid as many times as you like. Alternatively you can increase the distance swam on each set. Vary it according to your personal goals.

Finish by doing a slow cool down of Breastroke e.g 2x25/50m...just take it easy.

Gymnastic Strength

2009-02-19T05:30:00.001-08:00

You'll probably have heard it all before..."i can bench 6000 pounds", "squatting 7898 kilos is easy". Ok so those guys are pretty strong, there's no doubt about it. But how well can they move all that muscle? Probably not at all.

Gymnasts are incredibly strong, powerful and are able to throw themselves in heaps in a controlled way. It's all based on the ability to lift your own body weight through dynamic movements.

You can add some elements of Gymnast training into your workout routines by concentrating on simple body weight exercises like dips and pullups. Also think about using Gymnastic rings...check out some of the CrossFit workouts that use these.

Check out this awesome video showing Olympic standard Gymnasts on the Rings. Epic stuff!

MdS Training 4

2009-02-02T04:01:00.000-08:00

An insight into Adelante4's goal to run the Marathon des Sables in 2010.

Well training over the last 2 weeks has been almost non existant. This has mainly been because of illness and an injured leg. I've been struggling to get out of bed, never mind go for a run. And the pain i've been experiencing in my leg when running hasn't made it easy. The Doctor's advice was simple...rest and lots of it.

Being an extremely competitive person, this came as a massive blow. Why has this happened to me? I've been doing everything right. How long will it take for me leg to get better? I've asked myself a million questions and can't seem to find the answers. I'm most disappointed about having done some good training and been on a bit of a high, and then having it taken from me. Injury and illness are extremely frustrating things!

So unless i make a full recovery in the next week, it looks as though i won't be competing in Prague in March, as i won't have done enough preparation, which sucks big time! I guess that's what training is all about...taking the rough with the smooth. I'll have to set my sights on another race i guess...the Brussels 20k is in May and that's generally a good race.

I think the most important thing is to get better now, and not rush back to running. I know my level of fitness will go down a bit (not too much i hope!), but that's all part of the game. I'll just have to come back and put in 110% effort into my regime, maybe emphasising on low impact activities like cycling and swimming more during the week.

Will update more when i'm better. Thanks for reading. A4

Triathlon Beginner Race Tips

2009-01-29T08:08:00.000-08:00

If you have your first race coming up, check out this video from Active.com with some great tips about pre race preparation. You'll be front of the pack in no time!

For more great Triathlon videos, check out the Active.com youtube channel.

How To Tough It Out On A Run

2009-01-25T03:30:00.000-08:00

We've all been there. You're running and suddenly you hit a wall...your legs feel like someone is sticking a dagger in them, you can't breath and you feel like death. Then the thought of stopping enters your head. You want to pack in and go home. This single thought is your biggest enemy and can potentially ruin your fitness goals.

Here's some tips on how to banish the stop gremlin, tough it out and keep running!

1. Break It Down
Forget the big picture; think small. "When things get tough, I know I can always run just one more mile," says Jess Norton of Seattle. Or try something shorter. Adrienne Ramsey of Hingham, Massachusetts, tells herself, "You can do anything for one more minute."

2. Repeat a Mantra
Follow the lead of elites, and tap into the power of words. "My favorite saying is 'Do or do not; there is no try.' It's from Star Wars," says Brian Sell, 2008 U.S. Olympic marathoner

To view the full article on how to break down barriers and get tough on your run, click here.

Free Fitness Test Products

2009-01-24T05:16:00.000-08:00

Fitness Guru is now working with Toluna, a new company who's looking for members to sign up, get sent test products for free and participate in their community by reviewing these products. This could be your chance to get your hands on some quality fitness gear!

Like the sound of it? Go ahead and register today. If you don't like it, simply stop using it. What have you got to lose?

Your opinions are greatly appreciated on one of the fastest growing review sites!

MdS Training 3

2009-01-20T01:37:00.000-08:00

An insight into Adelante4's goal to run the Marathon des Sables in 2010.

Training this week has been a bit stop/go. A mixture of bad weather, bad blisters and shin pain have affected when i could get out running, but i've switched it up a bit and done some cross training too.

As per my half marathon training guide, i completed the 4x800m speed runs and the 8 mile long run. I was not able to get out to do the 4 mile tempo run as i experienced pain in my shin after the speed work. I decided to stop running for 3 days and give my legs a rest from pounding the streets and trails. I found a pretty good video on RunnersWorld about how to tape up your leg when you've got shin pain (and any other pain for that matter). So i'll give that a try next week and see how i go.

Insead of the 4miler then, i got on my bike and did some big hill sprints which blew me away. I was running on empty by the end of it. After that the weekend 8 miler was great, but tough as i ran trail where it was muddy. Even though it was fun, i think running on roads is better for me as i can keep up a constant faster pace.

I also began doing some body weight exercises midweek, and really killed on it. My aim here is to build strength and endurance in my muscles. Here's what i did:

4x30 pressups
4x50 prisoner squats
4x10 pullups
4x30 situps
4x1minute plank

A pretty basic set, but it got my blood pumping. I may change it up and do the bodyweight 200 next week. After that i could even look at getting into spartan shape by doing the Sparta 300 workout...although i think that's a long way off yet!

Really need to start looking for sponsorship money ASAP or i won't be running across any desert any time soon!

The No Gym Body Weight 200 Workout

2009-01-14T02:58:00.000-08:00

You've no doubt heard of the 300 Sparta Workout before. Here's a similar workout from MH that's not as intense, but will still get you into Spartan condition. It's all body weight stuff, so you can easily do it at home. All you need is a chinup bar and a swiss ball. Easy as that.

The Body-Weight 200
This 12-station, 200-rep program burns fat and builds muscle in about 60 minutes a week.

Directions: Do this workout 3 times a week- Monday, Wednesday, and Friday, for example. Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises. Too easy? Rest 1 minute and repeat the circuit.

The Workout
1. Prisoner squats (30 reps)
2. Pushups (30 reps)
3. Jumps (10 reps)
4. Swiss-ball leg curls (10 reps)
5. Swiss-ball pikes (10 reps)
6. Stepups (20 reps)
7. Pullups or chinups (5 reps)
8. Forward lunges (30 reps)
9. Tucked-elbow pushups (20 reps)
10. Inverted rows (15 reps)
11. Prisoner squats (15 reps)
12. Chinups (5 reps)

Click here to see how to perform each exercise if you're struggling for form.

Get cracking!

Related articles:

Lean Body Workouts for the Time Crunched Individual

Tempurpedic Pillows and Mattresses

2009-01-12T00:52:00.000-08:00

If you exercise regularly and have experienced joint or muscular pain, or simply can't get the ideal night's sleep to supplement your exercise regime, consider purchasing tempurpedic pillows and tempurpedic mattresses.

These products are made of special visco elastic material that actually moulds to your body shape and relieves pressure on your joints, resulting in supreme comfort and total relaxation. The memory foam material is space age technology, designed and developed by NASA.

Many of the world's elite athletes use tempur products to help give them a good night's sleep and thus boost their performance. If it's good enough for them, it's good enough for you!

Whatever your fitness goals, you'll struggle to achieve them without the rest and recouperation deep sleep gives you. So if you really want to push through barriers and achieve total fitness, consider tempurpedic products, you'll feel like a million dollars (and look it!).

Essential Strategies For Six Pack Abs

2009-01-11T12:40:00.000-08:00

Strategies You MUST Know if You Ever Want to Stand a Chance of Getting a Flat Stomach with 6-Pack Abs

Below is an interview between Mike Geary certified Nutirion Specialist and Personal Trainer, and world-famous trainer and Men's Health Magazine Training Advisor, Craig Ballantyne on the top secrets for fat loss and six pack abs. Check it out...

CB: Mike, give us a brief background about yourself

MG: Sure Craig. Well, I'm currently a Certified Nutrition Specialist and a Certified Personal Trainer. I've been dedicated to improving my knowledge of fitness, both training techniques and nutrition aspects, for over 15 years now, and I never stop trying to learn more each and every day. I've also been a contributing writer for Muscle & Fitness Hers Magazine, and I'm the author of the popular internationally-selling book, "The Truth about Six Pack Abs" which has had tens of thousands of readers in over 150 countries currently.

I just love helping people with this area of their lives, as not only does it improve their outward appearance and confidence, but more importantly, improves how they feel and their internal health, helping them to live longer and healthier lives. It's something I'm very passionate about.

CB: Okay, so where does the average man or woman go wrong when it comes to training abs?

MG: Ok, most people are probably going to be surprised with this answer. In their quest for 'six pack abs', the biggest mistake I see people making is wasting WAY too much of their time training their abs directly... pumping away with all kinds of different abs-specific exercises.

I'm sure you know what I'm referring to. The person is trying so hard to get those abs to show, that they're spending almost all of their time in the gym with hundreds of reps of various crunches, leg raises, twisting exercises, etc. Meanwhile, all of that wasted time directly training the abs could have been better spent on a properly designed full body workout program that would elicit a much better metabolic response and increase the fat-burning hormone levels in their body as well.

After all, losing the stomach fat that is covering the abs is the MOST important aspect for most people to finally be able to make their abs visible. Unfortunately, pumping away with hundreds of crunches and leg raises does NOT cause much of a metabolic or fat burning hormonal response. This is the main focus of my Truth about Six Pack Abs book... full body training programs and proper nutrition to strip off that stubborn belly fat and reveal the six pack that's hiding underneath!

Of course it wouldn't be an abs book if I didn't focus on ab development too, but I make sure firstly that the most important concepts for lasting body fat reduction are understood.

CB: Do you see any gender differences in mistakes they make? And more importantly, do you see any gender differences in the response to various types of ab training?

MG: To be honest, I don't really see any need for men or women to train differently. Bottom line... the best exercises are the best exercises regardless of gender.

However, in regards to mistakes I see between genders... Yes, I tend to see women more often are deathly afraid to use weight training with anything but really light weights. That is a shame, because THE most effective way to gain control over your body fat for life, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.

It's important for women to realize that regular strength training using heavier resistance will NOT "bulk them up" (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. As a matter of fact, some of the leanest females that I've trained over the years are the ones that aren't afraid to work hard with the weights.

I also notice that most women (and a lot of guys too) spend way too much time with slow cardio exercise. This is simply not necessary, and the way I combine high intensity resistance training into full body routines provides enough of a "cardio" workout in itself usually. We'll get back to this in a minute though.

CB: What about ol' school sit-ups? Do you use these? Are they good, bad, or does it "depend"?

MG: Sit-ups are a controversial topic. I don't think they're good or bad per se, but rather "in between". I didn't include them in my program. I simply don't feel they are necessary, and I think there are much more effective abs exercises to focus on. Personally, I almost never do sit-ups except occasionally for a little variety every now and then.

CB: Give us a weekly sample ab training program. How many days per week? What are a couple of the best exercises you'd pick? How many sets? Reps? Rest?

MG: Well, first I'd like to point out that the full body movements that make up the majority of my programs indirectly work the abs and the entire "core" area to a fairly decent extent. However, I do include abs-specific exercises into the routines generally about twice per week. The "abs-specific" portion of the workouts generally only take about 5 minutes at most with very little rest between exercises.

Once people are past the beginning phase of gaining some initial ab strength, I try to get them away from the exercises that are too easy, where someone can do 50 or 100 reps, as is frequently common with standard crunches. Instead, I like to focus on higher resistance exercises that actually stimulate the muscle fibers to a much greater degree. One example of a higher resistance abs exercise is hanging leg raises with a proper "pelvic curl up".

It's funny but usually someone that has been wasting so much time with hundreds of reps of crunches can usually only do a few solid reps when they first attempt some of these higher resistance exercises. We also make sure not to neglect some rotational movements, as well as some work for the deeper muscles like the transversus abdominis.

CB: What do you use for burning fat, intervals or slow cardio? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?

MG: In most cases, my answer is definitely intervals... or as I like to call it "variable intensity training". In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting fat loss.

I think people need to get away from this thinking about "fat burning zones" and calories burned during the actual workout, and look at the bigger picture of what you're doing in your workout to stimulate the greatest metabolic response in your body... and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace cardio.

Now I will say that if someone is really deconditioned and can't handle higher intensity exercise routines just yet, this still doesn't mean that they can't simply use lower intensity routines, but still use it in a "variable intensity" fashion, by alternating between higher and lower exertion levels throughout the workout.

CB: And finally Mike, 1 or 2 of your top secret nutrition tips for carving out those abs. Open your vault of info!

MG: Well Craig, I think you'd agree that there has never been a more confusing time regarding proper nutrition for consumers. Every so called "expert" out there seems to disagree and contradict each other on what's the best way to eat for fat loss and overall good health.

One of the most important messages I try to teach my readers in this world of heavy confusion is that your diet doesn't need to conform to any of the fad diets... you don't need to go "low carb" or "low fat", or high or low anything for that matter to be successful in losing enough body fat to get lean enough to be able to see your abs. I like to try to simplify things for my readers. I think that balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state (as unprocessed as possible).

In general, it is the heavy processing of foods that makes it wreak havoc inside our bodies. Most foods in their natural unprocessed state are inherently good for us. Of course there are always exceptions... a salad of poison ivy leaves is "natural and unprocessed" but certainly would not be good for us!

I'll leave your readers with a couple of the most important aspects of nutrition that help to get you lean for life...

1. Get enough quality protein in the daily diet - not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Plus it's a building block for maintaining and building lean muscle... And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat. I personally don't eat many grains as I prefer to get most of my carbs from veggies and fruits, but I do use sprouted grain breads fairly regularly too.

I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

3. Don't be afraid to eat fat! Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily.

Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that's way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS:

* artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods and deep fried foods
* high fructose corn syrup, which is in almost all sweetened products on the market

Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.

I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get.

CB: Thanks Mike! Check out the results that some of Mike's readers from over 150 countries are getting using the Truth about Six Pack Abs program

Related articles:

Fat Loss Workouts and Nutrition for Visible Abs

How to make Healthy Choices at the Grocery Store

Lean Body Workouts for the Time Crunched Individual

The Best Exercises For Rock Solid Skier Legs

2009-01-11T12:35:00.000-08:00

Don't miss another powder day with an injury or weak legs that can't ski more than a half day!

Every time I read a skiing magazine or see another so called "expert" recommending ski-specific workouts, I have to cringe when I see some of the exercises recommended! After all, isn't the goal of an effective skier fitness training routine to reduce injuries while simultaneously building incredible strength and endurance in your legs and core?

Of course that's the goal... we all want to tear up the slopes as long as possible, avoid the dreaded "jello legs" that might cut our day of skiing short, and also prevent those nagging injuries that might cut our season short.

The problem I've seen with traditional workout routines that are being recommended for skiers are that they not only use inefficient exercises that don't carry over that well to actual skiing movements, but also may even be setting you up for an injury. For example, if you've seen workout routines that are recommending machine leg presses, machine leg extensions, and machine leg curls, please run screaming from that workout recommendation as fast as you can! It will only set you up for injury, and won't even help your goal of strength and endurance that's actually applicable to skiing movements.

The same can be said if you see authors recommending smith machine squats or any smith machine exercises whatsoever... they should all be avoided as smith machine movements follow unnatural movement patterns (not biomechanically correct) that can create excessive stress on the back and possible injury there and/or in the knees.

Now what about wall squats (aka "wall sits")? Well, although almost every skiing fitness program in existence seems to recommend this exercise for skiers, I don't find it to be optimal. I will say that it's a step in the right direction compared to the machine-based exercises that I mentioned previously. However, wall squats are still not a truly effective exercise that carries over directly to strength and endurance throughout the entire range of motion that the legs use during skiing. This exercise can be mildly effective since even an isometric exercise held for endurance in one joint angle will still carry over to a slightly wider range of motion, but I actually have at least a dozen exercises that are MUCH more effective than wall squats.

One of the other major faults that I've found with typical ski workout fitness routines is that they often neglect achieving a proper joint strength balance (proper strength ratios between quadriceps, hamstrings, etc). Although skiing demands a lot of work from your quadriceps and less work from your hamstrings and glutes, it is still vitally important for injury prevention to maintain proper strength ratios between all of the muscle groups of the lower body and also make sure the small stabilizer muscles around the joints are properly strengthened. This is yet another factor that's lacking in most skier workout programs.

Want to know all of the specific exercises that really work in developing rock solid legs that will never quit on you on the slopes? Visit here for the best Ski Conditioning Exercises and learn the best kept secrets.

Mike Geary is a certified Personal Trainer and Certified Nutrition Specialist and the Author of the popular skiing fitness book for people that are serious about their ski season - Avalanche Ski Training, Your Guide to Carving Down the Mountain with the Power of an Avalanche.

Mike is also the author of the wildly popular book, The Truth about Six Pack Abs, which is the number one best selling abs program on the entire internet with readers in over 150 countries. Visit the following site to learn the truth about stomach fat exercises

MdS Training 2

2009-01-11T04:25:00.000-08:00

An insight into Adelante4's goal to run the Marathon des Sables in 2010.

Training this week has gone really well. Even though it has been snowing and tempuratures have been as low as -10C, i've stuck in there and done some solid runs.

As per my half marathon training plan, this week i've done 4x400m speed work, a 3 mile tempo run and a 6 mile long, steady run. I've felt pretty comfortable on them all, however the 6 miler did start to get difficult on the icy roads and trails. Even so, i just turned up my ipod and went for it!

As well as running, i've been supplementing the training plan with body weight workouts. An example of what i'd do would be:

4x30 Pressups
4x50 Prisoner Squats
4x10 Pullups
4x15 Body Weight Rows
4x10 Tricep Dips
4x30 Situps

For the time being i'm just concentrating on the basics, building a solid base with which to add power and strength later on. I'm not going for bulk, as this would obviously weigh me down when running and make me tire faster...more muslce demands more oxygen. When the weather clears up, i will start cycling- both on roads and on trails. I like to mix it up and combining the 2 really gets you moving around well. I will also start training in specific heart rate zones when on the bike, as i find it easier to maintain than when running.

Theres something about running in the snow that's special...the 4x400m sets and the 3 miler were among the best runs of my life. It just felt good, i felt at ease and like i was really getting somewhere. At first i was a bit suspect about running in the cold, i've heard stories about people getting bad chest infections and even horror stories about lungs freezing. So i did some research and found that if you dress in layers, with a good fleece and windproof outer coat you'll be ok. It's also important to cover your mouth and nose with a scarf or balaclava so you're breathing in warmer air. So thats what i did, and it seemed to work out alright!

Part of my goal to run the Marathon des Sables is to raise some money for charity. I've spent some time in Cambodia volunteering at a project in rural Siem Reap with an NGO called Globalteer. I was teaching English to poor village kids and it was a real eye opener. When i left they were struggling for funds and some of the kids were barely getting any food. So i think that's where i'll send the money i raise. I fell in love with Cambodia and really want to go back there someday.

So that's 2 weeks down, and i'm feeling good. It's gonna get tougher from here!

MdS Training 1

2009-01-05T03:41:00.000-08:00

An insight into Adelante4's goal to run the Marathon des Sables in 2010.

Hey all, i'm Adelante4, part of the team that updates Fitness Guru. I'm attempting to run the Marathon des Sables in 2010, and will be giving you weekly updates about how my training is going.

I've wanted to run the MdS for a while, ever since i saw a programme on it when i was younger. Untill now too many work related issues have prevented me from doing it, but i've made it my absolute goal to train hard in 2009 and do the race in 2010. I need a big test in my life, and lets be honest they don't get any bigger than a 150 mile race across the Sahara desert! Strangely, pushing myself to the absolute maximum, and then a bit further, really does appeal to me.

So before i go running across the Sahara, i need to dig the foundations. That's why i've made a progressive training plan for 2009 that will challenge me and keep me motivated. I intend to run some pretty intense events this year to build up my endurance, cardiovascular fitness and mental strength. I've heard of too many people jumping in at the deep end and failing to achieve their goals...so i'm going to begin by taking it slow. Here are just a few of the events i intend to run:

- March 2009- Prague Half Marathon
- July 2009- Davos Swiss Alpine Marathon or 4 Days of Nijmegen
- August 2009- Bornem Death March 100k
- October 2009- Brussels Marathon

In order to achieve my goals, i'll be putting in all the hard work. I will use training guides from RunnersWorld that have been tried and tested by more experienced endurance athletes than me. Hopefully they will get me into very good shape.

So to begin with i'll be using a training regime tailored specifically for running a half marathon, as finishing the Prague Half Marathon is my first goal. Not only will i be getting the miles into my legs, i will be cross training using swimming and cycling and supplementing that with a good weights workout regime- mainly consisting of body weight exercises. I'll be eating healthily and getting the right types of food when i need them. Diet is just as important as exercise here.

To keep you updated...Training last week didn't go very well...i've been really ill with a bad cold tand flu and only managed to do a very slow 5k. Still, anything is better than nothing i guess! My first task is to rest up and get over this illness, then i will be starting my Half Marathon training regime and will keep you posted of how it's going.

Hope you enjoy reading about my adventure as much as i enjoy doing it!

David Goggins

2009-01-03T14:44:00.000-08:00

One of the best ultra runners in the world, David Goggins is a machine. This Navy SEAL gets up and runs 10-15 miles in the morning before breakfast and then bike 50 miles round trip to work.

What's his motivation? To raise money for Special Operation Warrior Foundation which provides full college scholorships for kids of Spec Ops soldiers KIA.

And this guy doesn't even like running! Truly inspirational.

The Warrior: David Goggins

David Goggins.com

Eye Of The Tiger

2009-01-02T08:01:00.001-08:00

Need help getting back into exercising after the holiday season, or just looking for some motivation? Then check out this ultimate Rocky montage...if it doesn't make you want to get up and do a workout right now then there's something wrong!

Coming Soon...Marathon des Sables

2008-12-27T06:53:00.000-08:00

Starting January 2009, Fitness Guru will be following the progress of Adelante4, a member of our web team, as he attempts to fulfill his dream of running the Marathon des Sables in 2010.

He will post short, personal diaries about his preperation for the "toughest foot race in the world", showing you his training, diet and state of mind. You'll be able to track his progress as he goes through hell and (hopefully) comes out the other side!

In the mean time, check out the following links about the MdS, so you can get a taste of what a daunting challenge this guy is facing.

Marathon des Sables Introduction

Darabound Marathon des Sables

"The Marathon Des Sables: Seven Days in the Sahara Enduring the Toughest Footrace on Earth"

Christmas Stocking Fillers

2008-12-18T12:11:00.001-08:00

Seasons Greetings!

Have a browse through the Fitness Guru online store to find some great christmas deals on fitness equipment.

Check out these recommended deals!

Merry Christmas!

The James Bond 007 Workout

2008-12-11T12:39:00.000-08:00

Build your very own MI-6 pack by following the workout used by Daniel Craig in Quantum of Solace.

The Mission
What? The Quantum Of Solace is the 22nd James Bond movie and follows hot on the heels of Casino Royale, the massively successful 2006 franchise reboot that introduced Daniel Craig as MI6’s secret service agent. Craig got into incredible shape for the role, packing on functional muscle to allow him to do as many of his own stunts as possible and therefore make Bond, for the first time, actually look as if he could take the punishment that’s metered out to him.
Who? Craig turned to strength and conditioning coach Simon Waterson (simonwaterson.com) to put him through his paces for both movies. The following workout is based on his training programme for Casino Royale.
How? Craig trained for 45 minutes a day Monday to Friday and had an “active rest” weekend – no training but fitted it a swim and some stretching.
Why? Craig’s toned physique emerging from the sea in his blue Speedos had him topping various World’s Sexiest Male polls. Need we say more?
When? The film is already showing nationwide. The workout starts here…

Chest and Back
Incline bench press
Lie on an incline bench raised to 45 degrees. Grab the bar with a shoulder-width grip. Keep your back straight and lift the bar-bell off the rack. Lower the bar to the middle of your chest, pause then push it up to the start position without locking your arms. Repeat.

Pull-up
Grab a bar with an underhand grip that’s shoulder-width apart. Hang, then pull yourself up so your chin crosses the bar. Lower yourself back to the start position without swaying and repeat.

Incline press-up
Get into a press-up position, hands on the floor shoulder-width apart. Put your feet up on a bench and go up on your toes. Keeping your back straight, bend your elbows so your chest almost touches the floor then return to the start position and repeat.

Incline pec flys
Lie on an incline bench raised to 45 degrees. Grab a dumb-bell in each hand and hold them above you. Keeping a slight bend in the elbow, lower them out to your sides as far as you can. Return to the start position and repeat. Maintain the same arc in your elbows when lowering and raising the weights.

Legs
Squat
Set a bar-bell on your shoulders and stand with your feet hip-width apart. Keeping your back straight and your eyes forward, slowly squat down until your thighs are parallel to the floor then push back up to the start position. Repeat.

Straight-leg deadlift
Stand with your feet shoulder-width apart in front of a bar-bell. Bend at your knees and hips and grab the bar with an overhand grip. Push your thighs forward to raise the bar so your legs are fully extended and your body is upright. Keeping your abs tensed and your knees slightly bent, slowly lower the bar to the start position and repeat.

Hamstring curl
Lie on a hamstring curl machine and push your abs onto the bench so your lower back is flat. Keep your knees slightly bent with your Achilles’ tendon on the pads. Bend your knees to curl your feet upwards; tense your hamstrings in the process. Hold for a second then slowly lower to the start position. Repeat.

Weighted lunge
Stand with your feet hip-width apart and hold a dumb-bell in each hand. Taker a giant step with your left foot, bending your left knee until your left thigh is parallel to the floor. Keep your back straight throughout. Reverse the motion, stepping back to the start position. Repeat with your right leg.

Shoulders and Arms
Incline bicep curls
Lie on an incline bench raised to 45 degrees.

Tricep dips
Get on a pair of parallel bars and lower your body until your upper arms are parallel to the ground. Push back to the start until your elbows are straight but not locked. Slowly lower and repeat.

Lateral raises
Hold two dumb-bells in front of your thighs. Bend knees and with bent elbows raise your upper arms out to the side until your elbows are at shoulder height. Slowly lower and repeat.

Shoulder press
Hold two dumb-bells up by your shoulders, palms facing either side of your head and take a small step forward. Bend your knees slightly then drive the weights over your head until your arms are straight but not locked. Slowly lower and repeat.

Power Circuit
Clean & press
Stand with your feet shoulder-width apart in front of a bar-bell. Bend at your knees and hips and grab the bar with an overhand grip. Push your thighs forward to raise the bar so your legs are fully extended and pull the bar up to your chest. As the bar gets to chest height bend your knees, swing you elbows forward and catch it at your shoulders. Without pausing bend your knees again and press the bar above your head. Return the same route then repeat.

Weighted knee raise
Position yourself in a Captain’s chair with a dumb-bell between your feet. Tense your abs then bend your knees upwards until they become level with your diaphragm. Pause for a second at the top of the move, return to the start and repeat.

Weighted step-ups
Stand holding two dumb-bells with your left foot on a bench. Keeping your shoulders back push up off the floor, bringing your right foot up onto the bench. Step back down and repeat without pausing. When you’ve finished on your left leg, repeat on with your right.

Training Schedule
Start the week with a full-body power circuit by combining the exercises far right with pull-ups, dips, press-ups, bicep curls, squats and deadlifts, and perform 3 circuits of 10 reps. For the rest of the week perform 4 sets of 10 reps. End every session with 5 minutes of interval sprints. Take the weekend off but do some stretching and easy cardio such as a swim or a mid-paced run.

Monday
Power circuit
Reps: 10
Sets: 3

Tuesday
Chest and back
Reps: 10
Chest: 4

Wednesday
Legs
Reps: 10
Sets: 4

Thursday
Shoulders and arms
Reps: 10
Sets: 4

Friday
Power circuit
Reps: 10
Sets: 3

Weekend
Active rest

How To Avoid Back Injuries

2008-12-11T12:11:00.000-08:00

Read this article and find out how to keep your back in working order when working out!

Compression
Mishaps like squatting with too much weight pile-drive your discs, but just sitting also spells trouble: "If you slouch your ligaments compress the spine," says back care expert Professor Stuart McGill. “If you sit upright, your muscles compress the spine." He recommends using a chair with a good lumbar support cushion nestled in your S curve, and raising your seat, monitor, keyboard and desk closer to barstool height to help your spine stay neutral.

Shear
Shear forces are disastrous for your back, and you don’t need to be lifting a Grand Piano: Lean forward from your chair to stand up and you generate dangerous sliding pressure on your discs. Instead, pull your shoulders back and chest up and hinge forward at the hips to rise straight up. Your back will stay safely locked in neutral.

Twisting
Rotating your upper body without rotating your pelvis squeezes gel from your discs. "When you reach, you twist while flexing which doubles the destructive effect," says McGill. Take care with rotational exercises like cable woodchoppers, too. “Twisting torque creates massive load on the discs," says McGill. “Always move your upper and lower body as a single unit.” Imagine you've nailed boards from the bottom of your ribs to the top of your hips so your pelvis and rib cage move as a block.

Eat Turkey At Christmas And Stay Lean

2008-12-11T11:36:00.000-08:00

Check out this article from MH. Enjoy the delights of the festive season while staying in shape!

Festive Food

Whoever chose turkey as the Xmas staple was on your side. “During ‘active rest’ periods you want to reduce calorie intake from simple carbs, not protein,” says Brian Batcheldor, nutritionist for British Light Welterweight Champion David Barnes. “Both carbs and protein yield 4 calories per gram, but your body uses 3 calories to metabolise every gram of protein compared to just 1 for simple carbs – so you’re less likely to put on fat, and won’t get the energy rollercoaster you get from sugars.”

How Much?

Aim to get 40% of your daily calories from protein. “Suddenly reduce protein intake and your body will strip muscle fibres,” says Batcheldor. Drip-feed protein through the day, but consume the lion’s share in the morning, when The European Centre for Human Nutrition Research found the body can better metabolise protein’s key amino acids. “And up your water intake to three litres a day to aid digestion of protein molecules and transport of the amino acids into your muscles,” says Batcheldor. Might help that headache too.

Daily Workout

2008-11-25T18:30:00.000-08:00

Check out this little number from CrossFit

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

This should get the heart pumping!

How To Do Muscle Ups

2008-11-22T22:39:00.000-08:00

Muscle Ups are a great way to build total upper body strength, and they look awesome too! Check out this great video showing how to do a Muscle Up and become king of the gym.

Muscle Ups

Body Mass Index

2008-10-19T12:45:00.000-07:00

Body Mass Index (BMI) is a statistical measure that compares a person's hight and weight. It can be a useful tool when estimating a healthy body weight based on how tall a person is. Due to its ease of measurement and calculation, it is the most used measure of obesity problems.

However, ease of calculation is pretty much all it has going for it. The fundamental problem with the BMI calculation is that it doesn't take into account body shape and composition. For example, a person who is 6 foot tall and muscular, weighing around 185-190 pounds is classed as overweight. Now this is obviously incorrect- the fact that muscle weighs more than fat can offset the BMI calculation severely.

Many doctors and fitness instructors use the BMI calculation as a means to justify when people should lose weight, often with poor consequences. The person in our example (6 foot, muscular, 185-190lbs) would be silly to go on a crash diet in an attempt to get into the "normal" BMI range, as doing so would result in drastic lifestyle changes- possibly with unhealthy consequences. It is therefore very important to clarify what definition group is being used e.g "athletic" or "slim/ skinny" when using the BMI.

Next time you visit the doctor for your annual checkup and the BMI measure is brought out, just consider the points raised above before you plan your fitness goals for the following months.

It is therefore important to

Rotator Cuff Exercises

2008-10-09T08:06:00.000-07:00

The rotator cuffs are a group of muscles and tendons that stabilize the entire shoulder. Creating a stable rotator cuff is essential when building a bigger, stronger upper body, without seriously injuring the shoulder.

It is very common to find people with weak rotator cuffs attempting to lift heavy weights and either failing, or seriously injuring themselves. So it's important that you give some care and attention to your rotator cuffs- it will keep you in the game much longer.

Here are some basic rotator cuff exercises to do 3-4 times a week, with a very light weight. It should be light enough to allow 20-30 repetitions of each exercise. Images c/o SportsFitnessAdvisor.

1. External Rotation

2. Internal Rotation

3. Horizontal Rotation

If necessary put an ice pack on your shoulder following a thorough cool down and stretching- this will help ease any discomfort.

With your new strong rotator cuffs, why not check out some exercises for big arms and move ahead with your own personal goals.

Get Wii Fit

2008-10-09T07:31:00.000-07:00

If you are the kind of person who can't stick to a fitness regime, dislike conventional exercise methods, or just want to have some good fun while getting fit, consider purchasing the Nintendo Wii.

The Nintendo Wii brings a whole other dimension to a workout, literally- a 3rd dimension. Using the Wii Fit package, you can now have a fun, enjoyable and quite challenging workout in your own front room.

Lets face it, a lot of people- kids especially- are overweight for a whole lot of reasons like not undertaking regular exercise, and poor diets. Nintendo Wii Fit could be used as one way of losing weight and improving fitness.

Give it a go. If nothing else, it will provide a few laughs when you are entertaining guests!

Check out the official Nintendo Wii Fit trailer. See how its meant to be done.

Heart Rates

2008-10-08T12:56:00.000-07:00

If you are serious about getting fit, why not consider investing in a Heart Rate Monitor? Not only will it enable you to keep track of your current level of fitness, it will aid in setting fitness goals for the future.

A heart rate monitor will help determine your resting heart rate, maximum heart rate and specific heart rate zones- all vitally important for building superior fitness.

If you don't happen to own a heart rate monitor, here's how to calculate all that stuff by hand.

-Resting Heart Rate

1. Find somewhere quiet and try to relax.
2. Take your first 2 fingers and find your pulse on either your neck or wrist.
3. Count how many times you feel a pulse (your heart beat) over 1 minute
4. Record this value, it is important.

- Maximum Heart Rate

Calculating a Maximum Heart Rate has long been disputed- there are a number of ways to do it.

The simplest way is as follows:

MHR= 220 - Age

However there is an alternative formula, which can be more accurate in some circumstances (Robergs, Robert A. & Landwehr, Roberto, 2002)

MHR= 205.8- (0.685 x Age)

- Target Heart Rate

Your Target Heart Rate corresponds with a range of heart beats reached during exercise, for example 50%-85%, allowing an effective cardiovascular workout.

Using the Karvonen Method, you can calculate your Target Heart Rate as follows, where MRH is Maximum Heart Rate and RHR is Resting Heart Rate.
THR = ((MHR − RHR) × %Intensity)) + RHR

For example, an individual with a MHR of 200 and a RHR of 60:
50% intensity: ((200 − 60) × 0.50) + 60 = 130 bpm
85% intensity: ((200 − 60) × 0.85) + 60 = 179 bpm

It is important to remember training in different target zones (or %) can improve different areas of fitness. The following diagram demonstrates this effectively (c/o Wikipedia).

So we can say that if you want to:

1. Lose Weight and Build basic fitness- train at 60%-80% of MHR
2. Build Aerobic capacity and endurance- train at 70%-80% of MHR
3. Improve Anaerobic performance- train at 80%-90% of MHR

There are many different ways to train in your target zones, such as Running, Rowing and Cycling.

Check out some Fitness Guru cardiovascular workouts.

Beat the Bleep

2008-10-07T12:09:00.000-07:00

The Bleep Test, otherwise known as the Beep Test, Multi Stage Fitness Test (MSFT) or vO2 Max test, is a great way to measure your overall level of cardiovascular fitness.

The standard test involves running between points 20 meters apart, in time with pre recorded bleeps at set intervals- which get shorter and shorter.

Check out the table below showing exactly how it works out.

Level	Shuttles	Speed (km/h)	Seconds per shuttle	Total level time (s)	Distance (m)	Cumulative Distance (m)	Cumulative Time (min and seconds)
1	7	8.0	9.0	63	140	140	1:03
2	8	8.5	8.47	67.8	160	300	2:11
3	8	9.0	8	64	160	460	3:15
4	8	9.5	7.58	60.64	160	620	4:15
5	9	10.0	7.2	64.8	180	800	5:20
6	9	10.5	6.86	61.74	180	980	6:22
7	10	11.0	6.55	65.5	200	1180	7:27
8	10	11.5	6.26	62.6	200	1380	8:30
9	11	12.0	6.0	66.0	220	1600	9:36
10	11	12.5	5.76	63.36	220	1820	10:39
11	11	13.0	5.54	60.94	220	2040	11:40
12	12	13.5	5.33	63.96	240	2280	12:44
13	12	14.0	5.14	61.68	240	2520	13:46
14	13	14.5	4.97	64.61	260	2780	14:51
15	13	15.0	4.8	62.4	260	3040	15:53
16	13	15.5	4.65	60.45	260	3300	16:53
17	14	16.0	4.5	63.0	280	3580	17:56
18	14	16.5	4.36	61.04	280	3860	18:57
19	15	17.0	4.24	63.6	300	4160	20:00
20	15	17.5	4.11	61.65	300	4460	21:02
21	16	18.0	4.0	64	320	4780	22:06
Total=	4780 metres
Total Time=	22:06 minutes and seconds

The Bleep Test is used by many different organisations to test the fitness levels of their personnel, ranging from the Military through to professional Sports teams. Here are a few examples of fitness standards expected of UK military forces:

-Royal Air Force Officers 9.10
-Army officers 10.2
-Royal Marine Officers at least 11.0

To do the bleep test at home, you will need the following equipment:

-2 cones/ markers
-A tape measure (or some other way of measuring 20 meters- maybe a bike speedometer)
-A copy of the Bleep Test on Mp3 or CD

Bleep Test is meant to take you to the max, so prepare to feel the pain! To achieve best results remember to warm up effectively for 5-10 minutes before hand, and stretch well.

Cross the Line

2008-10-01T05:06:00.000-07:00

If you feel ready to take your workout to the next level, check out CrossFit. This regimen is used by all Fire Services, Police Forces and Military Special Forces to name a few.

CrossFit will push you to the limit, and then a little further. Prepare to feel the burn.

Here's an example of a CrossFit workout:

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Row Your Boat

2008-06-28T11:45:00.001-07:00

In the market for a new rowing machine? Here are some great sites to check out!

Concept 2- The best in the world

Horizon Fitness- If you can't afford a Concept 2...

Check out this video of Matthew Pinsent and James Cracknell competing in the British Indoor Rowing Championships; just epic.

Born Survivor

2007-10-29T03:59:00.000-07:00

Bear Grylls' show Man Vs Wild has inspired many individuals to venture into the great outdoors. But just what does it take to get into shape to make it through relatively unscathed and ultimately become a survivor? In this article from Bear's blog, he talks about just that. Despite what preconceptions you might have, and what you have heard in the news, it's still an article worth reading. Enjoy.

"One of the questions I have been asked a lot is about how I prepare physically and mentally for each of these survival shows.

The real answer is that the preparation for Man Vs Wild started when I was about five years old, and has been on going ever since.

The first thing to note is that I am neither an actor nor a TV host. I don’t have the luxury of stunt men or auto-cue. I am just someone who has been trained since a young age by both my late father and by the British Special Forces in quite a wide variety of skills.

As a kid I never had any ambition to be a TV person. In fact, in my ignorance, it took the first 'Man Vs Wild' producer three separate trips to come and see me to persuade me to film a pilot episode. I didn’t feel I would be any good at TV and was just busy just doing my stuff. The more I said this, the more I was told ‘we don’t want a smart TV host, we just want to follow and film some of the things you can do’. I agreed and this whole mad journey began!

But since very young I did have a strong driving ambition to climb, to follow my dreams of many different adventures and to join the Army. This is how I have tried to live my life. The only real difference since Man Vs Wild is that I now get paid better for doing this. But in order to be able to do all that I do in the shows I need to maintain both my physical and mental training throughout the year, whilst also filming a very tight schedule.

I routinely train for three to four hours a day to keep my physical fitness at the level needed to sustain the pace of each shoot; this routine includes weights, running, yoga, rucksack runs, yomps, and circuit training.

In addition I need to dedicate time and energy every day to maintaining my skill levels within each discipline I use: such as skydiving, climbing, paragliding, yoga, gymnastics, and martial arts.

In between all this I have my family to love and hang out with. I have two great boys and a wife who means the world to me. My challenge through a lot of the craziness of the last couple of years since Man Vs Wild took off, is to balance my family life with my training and filming schedule.

It is sometimes hard with a lot of pressures applied from different directions, but I am pretty focussed on two things: the first is making sure I am a good, loyal, fun and present Dad and husband, and secondly that I deliver ambitious, ground breaking, edge-of-your-seat style TV shows. Both of these require time and commitment. But both these elements I know are the key to any success I have had.

The final part of the equation is my Christian faith…I look at this as the thread that binds all these other elements together. I pray daily for my family and we also have little quiet times together, and I pray hard when out filming for safety, good judgement and for protection in all the dangers.

I am very aware that as the TV show grows, the dangers have also increased as we endeavour to continue pushing the boundaries and delivering bold TV. The tragic death of Steve Irwin was a sober reminder that just because it is TV does not mean it is safe, and ultimately it is my responsibiltiy is to ensure my own safety and make good decisions in some quite high pressure situations.

I hope this gives an idea of the preparation involved on a personal level for me, but ultimately I feel the luckiest man alive – it is a dream job that allows me to do what I love and have been trained to do. I feel like a giant kid: climbing trees, eating gunk, and invariably getting caked in mud! It doesn’t get much better than that.

I hope you enjoy the upcoming shows: 'Bear's Mission Everest' and the new 'man Vs Wild: Bear Grylls'. I have just watched them and they are definitely among the most exciting stuff I have ever done.

Thanks for watching, stay well

Bear x"

Get Crackin'

2007-10-16T03:06:00.000-07:00

Why Eggs should form a staple part of any man's diet.

Why you need them:

The AMINO ACIDS in eggs are converted into muscle, skin, col- lagen, and other body tissue more efficiently than the proteins from any other food you can eat (or drink).

Egg yolks are packed with nutrients, including nearly half of a large egg’s 6 grams of PROTEIN as well as almost all of the 13 different vitamins eggs supply. Yolks are also an excellent source of LUTEIN and ZEAXANTHIN, carotenoids that protect your peepers against most forms of age- related damage.

Two eggs over easy for breakfast can help whittle down your waistline. Studies show that people who eat eggs in the morning have an easier time curbing calorie intake during the day.

About 75% of the fat found in eggs is UNSATURATED. Research suggests that healthy men may eat up to two eggs a day as part of a low- fat eating plan without raising their risk for heart disease. (Skip the bacon and sausage, however.)

Two eggs provide nearly half your daily quota for CHOLINE. The compound is a key component of acetylcholine, a neurotransmitter that carries messages between nerves and muscles and fosters the storage of memories in the brain.

How to Get More:

STOCKPILE THEM. Hard-cook a half dozen eggs every Sunday so you have plenty on hand during the week for egg salad sandwiches, to slice in salads, or just to eat as a quick between-meal snack.

MAKE THEM INTO A WRAP. In a small bowl, beat 2 eggs and 2 tbsp water. In a 7-inch omelet pan or skillet over medium- high heat, melt 1 tsp butter. Pour in egg mixture. When top is thickened and no visible liquid egg remains, sprinkle with 1⁄4 cup grated reduced-fat cheddar cheese and 1⁄4 cup diced red and green bell peppers. Carefully slide egg onto an 8-inch whole-wheat sandwich wrap. Fold in sides, and eat.

DEVIL THEM. Cut in half lengthwise 6 hard-cooked eggs. Remove yolks and place in medium bowl; mash with fork. Add 1⁄4 cup low-fat mayonnaise and 1 tsp each Dijon mustard and white vinegar. Mix well. Season with salt and pepper. Stuff egg-white halves with yolk mixture and devour.

The Real Life Workout

2007-10-15T13:44:00.000-07:00

Turn everyday chores into a muscle busting workout. Check out this article.

Shovel Lift

Lifting something that's not only awkward but also heavy on only one side is about as real-life as it gets. You could do it with a barbell or using weight plates on one side, but why not use an actual shovel.

Put a small sandbag (or anything heavy) on the business end of a shovel. Bend over as you would for the sandbag lift described below, and grasp the shovel's handle with one hand on top, one hand underneath (the hand nearer the blade goes underneath). Stand and lift the shovel to thigh height. As with real shovelling, the closer your hand is to the blade, the easier it is to lift. Do one set of three repetitions on each side.

Sandbag Lift

If you always lift the same weights in the same way, you'll always work the same muscles. But if you lift something that's oddly shaped, you'll use different muscles to hold it and keep your body balanced.

Stand over a sandbag with your feet shoulder-width apart. Squat down and suck in your gut. Keep your heels on the ground and your head up. Grab the object however you can, then stand and pull it to your chest. Now bend your knees slightly, then straighten them and use your shoulders and arms to push the sandbag overhead. Do one to three sets of three to five repetitions.

Car Push

Unless you rely exclusively on public transport, you own the greatest piece of strength-training equipment ever invented. According to Mark Kerr, twice winner of the Ultimate Fighting Championship, nothing builds total body power like pushing your car down the road.

Two precautions: First, don't try this with your Espace – use the mini. Second, be sure to push the car up a very slight gradient – that way the car won't roll away. Get someone behind the wheel who can steer and still watch you closely enough to hit the brakes if you slip.

Two more notes: you should turn on the car's ignition so your driver can work the wheels and brakes. But don't turn on the engine; you don't want to inhale exhaust fumes. And keep your elbows and shoulders slightly flexed rather than locked as you push. Keep your head up and eyes looking forwards. Do two to three pushes the length of your street or local car park.

Grip Strengthener

Muscleheads can get away with weak hands in the gym but not in real life. "There's no way you can use your upper-body strength if your lower arms aren't strong," says strength coach John Brookfield.

Here's a quick gripper-upper: take a hunk of slate and hold it between your thumb and fingers. (Any slick, flat object will work just as well. Two objects – such as books or weight plates – work even better because you have to hold them at arm's length). Now bend at the elbow and lift the slate, as if you were doing a biceps curl to about waist level. Slowly lower it and repeat. Do 10 repetitions on each side.

Too young for resistance training?

2007-10-12T03:00:00.000-07:00

Check out this article from MH about weight lifting in your teens, some thoughtful and necessary reading for any budding young individuals looking to improve their fitness.

The Problem

You‘re a teenager and you want to start weights training, but your local gym won't allow you to join up. Sound familiar? Then read on for the facts about safe resistance training among young men – and don't be afraid of free-weights training.

What's the big deal?

There probably hasn't been a topic of conversation that has stimulated as much debate and controversy as the field of youth resistance training. If you saw the article, "The growing pains of the world's strongest boy" in September 2007's Observer Sports Monthly – about the mini-Schwarzenegger who at the age of eight had muscles big enough to knock out the entire playground – then your concerns might be forgiven. But the truth is much of the debate about teenage weights training has been grounded within poorly interpreted science. So what are the facts? Are they any benefits to free-weights training or should you just continue playing footie with your mates and postpone the gym sweat until you're in your twenties?

Boosts growth

One of the great myths is that weights training will stunt your growth and increase the potential for injury, especially at the epiphyseal (growth) plates. Of course, the volume of weights loaded needs to be adapted to the individual, but contemporary research by D Bailey and A Martin suggests resistance training has a positive effect on growth. And the "potential for growth plate injury may actually be less in the prepubescent than in the pubescent, because the growth plate is actually much stronger and more resistant to sheer stress in younger children than in adolescents".

Safer than other sports

The truth is free-weights training can actually be safer (in terms of injuries per hour participated) than sports such as cycling, horseriding, basketball, gymnastics, football or rugby. Research published in Sports Biomech showed that over a period of a year's weightlifting competition and training by 70 female and male children aged between seven and 16 years, no training days were lost to injury and large increases in strength were recorded.

Improves sports performance

Strength gains are the obvious benefit of free-weights training but there's another, potentially more useful (at this age) outcome – improved motor fitness skills (strength, speed, power, balance, co-ordination, stability, agility, etc). These skills enhance your general sports performance, so you'll be better equipped to perform in the sporting arena.

All around health

Research in the Strength and Conditioning Journal has also shown that free-weights training will bolster a young athlete's bone strength and muscle function, as well as get his or her brain working more quickly (your coordination and reflexes are enhanced). And it makes you feel good, too, which affects your performance and your desire to get involved in team sports.

Why free weights not machines?

You'll notice we've been talking about free-weights not machine-led training. There's a very good reason for this: free weights require the body to control the path of the bar (and of the body segments) in three planes (dimensions) of movement. This is better for stimulating your synergistic and stabilising muscles involved in movement – the ones that will improve your sports performance. Machines control movement in a single dimension (possibly detraining the co-ordination and stabilisation functions of your muscles). Plus, most machines are designed for adults so their motion patterns are often unsuitable for young athletes.

Get an accredited youth coach

It goes without saying, but it's absolutely essential to seek out a highly knowledgeable and accredited coach. In the UK, the United Kingdom Strength and Conditioning Association's (UKSCA) Accredited Strength and Conditioning Coach (ASCC) is the benchmark of quality in the strength and conditioning profession. Be sure to always ask a coach about their qualifications in advance of your training session so you have plenty of time to check their experience is sufficient for your needs.

Words by Clive Brewer and Ian Jeffreys
UK Strength and Conditioning Association

For more information, visit www.UKSCA.org.uk

7 Pains no man should ignore

2007-09-02T13:34:00.000-07:00

This article is important reading for all men. Your Body is a temple right? So u'd do anything to keep it that way. If you feel any of these pains, go and see your doctor.

1. Sudden Groin Pain

Not as severe as a shot to the crotch, but pretty close. Sometimes accompanied by swelling.

The condition: Odds are it's something called testicular torsion. Normally, a man's testicles are attached to his body in two ways: by the spermatic cords, which run into the abdomen, and by fleshy anchors near the scrotum. But sometimes, in a relatively common congenital defect, these anchors are missing. This allows one of the spermatic cords to get twisted, which cuts off the flow of blood to the testicle. "If you catch it in 4 to 6 hours, you can usually save the testicle," says Jon Pryor, M.D., a urologist with the University of Minnesota. "But after 12 to 24 hours, you'll probably lose it." Another possible cause of the pain in your pants: an infection of the epididymis, your sperm-storage facility.

The diagnostics: A physical examination, possibly followed by an ultrasound. Antibiotics can stifle an infection. And if your testicles are doing the twist? A surgeon will straighten the cord, then construct artificial anchors with a few stitches near the scrotum.

2. Severe Back Pain

Similar to the kind of agony you'd expect if you'd just tried to clean-and-jerk an armoire. The usual remedies -- heat, rest, OTC painkillers -- offer no relief.

The condition: "If it's not related to exercise, sudden severe back pain can be the sign of an aneurysm," says Sigfried Kra, M.D., an associate professor at the Yale school of medicine. Particularly troubling is the abdominal aneurysm, a dangerous weakening of the aorta just above the kidneys. But don't worry; eventually, the pain subsides -- right after your body's main artery bursts. A less threatening possibility: You have a kidney stone. More pain, but you'll only wish you were dead.

The diagnostics: A CT scan using intravenous radiopaque dye does the best job of revealing the size and shape of an aneurysm. Once its dimensions are determined, it'll be treated with blood-pressure medication or surgery to implant a synthetic graft.

3. Persistent Foot or Shin Pain

A nagging pain in the top of your foot or the front of your shin that's worse when you exercise, but present even at rest. It's impervious to ibuprofen and acetaminophen.

The condition: It's probably a stress fracture. Bones, like all the other tissues in your body, are continually regenerating themselves. "But if you're training so hard that the bone doesn't get a chance to heal itself, a stress fracture can develop," explains Andrew Feldman, M.D., the team physician for the New York Rangers. Eventually, the bone can be permanently weakened.

The diagnostics: Radioactive dye reveals the fracture in the x-ray, and you'll be told to stop all running until the crack heals. Worst case, you'll be in a cast for a few weeks.

4. Sharp Pain in the Abdomen

All the metaphors apply -- knife in the gut, bullet in the belly, skewer in the stomach -- except this attack is from within.

The condition: Take your pick. Since the area between your ribs and your hips is jam-packed with organs, the pain can be a symptom of either appendicitis, pancreatitis, or an inflamed gallbladder. In all three cases, the cause is the same: Something has blocked up the organ in question, resulting in a potentially fatal infection. Exploding organs can kill a guy. See a doctor before this happens.

The diagnostics: If the pain is in your lower-right abdomen and your white-blood-cell count is up, says Dr. Kra, it's probably appendicitis (out comes the appendix). Pain in your upper abdomen with high white blood cells usually spells an inflamed gallbladder (goodbye, gallbladder). And if it hurts below your breastbone and certain enzymes in the blood are elevated, then pancreatitis is probably the culprit. (The pancreas stays, but a gallstone may be blocking things up. If so, the stone and the gallbladder may have to come out.)

5. Transient Chest Pain

Not a type of pain that strikes only homeless people, but a heavy ache that comes on suddenly and then goes away just as quickly. Otherwise, you feel fine.

The condition: It could be indigestion. Or it could be a heart attack. "Even if it's very short in duration, it can be a sign of something serious," says John Stamatos, M.D., medical director of North Shore Pain Services in Long Island and author of Painbuster. Here's how serious: A blood clot may have lodged in a narrowed section of a coronary artery, completely cutting off the flow of blood to one section of your heart. How much wait-and-see time do you have? Really, none. Fifty percent of deaths from heart attacks occur within 3 to 4 hours of the first symptoms. You're literally living on borrowed time.

The diagnostics: A blood test checks for markers of damaged heart tissue. Treatment: angioplasty or bypass.

6. Leg Pain with Swelling

Specifically, one of your calves is killing you. It's swollen and tender to the touch, and may even feel warm, as if it's being slow-roasted from the inside out.

The condition: Just sit in one place for 6 or more hours straight and wait for the blood that pools in your lower legs to form a clot (a.k.a. deep-vein thrombosis, or DVT). Next thing you know, that clot will be big enough to block a vein in your calf, producing pain and swelling. Unfortunately, the first thing you'll probably want to do -- rub your leg -- is also the worst thing. "It can send a big clot running up to your lung, where it can kill you," warns Dr. Stamatos.

The diagnostics: A venogram, in which dye is injected into the vein and then x-rayed, is the definitive way to diagnose DVT. They'll try to dissolve the clot with drugs, or outfit vulnerable veins with filters to stop a clot before it stops you.

7. Painful Urination

Relieving yourself has become an exercise in expletives. Also, you could swear (and you do) that your yellow stream has a rusty tint.

The condition: Worst case? Bladder cancer, according to Joseph A. Smith, M.D., chairman of the department of urologic surgery at Vanderbilt University. The pain and the blood in your urine are symptoms of this, the fourth most common cancer in men. Smoking is the biggest risk factor. Catch the disease early, and there's a 90 percent chance of fixing it. Bladder infections share the same symptoms.

The diagnostics: It's a sick joke, but true nonetheless: They'll diagnose by process of elimination. Urinalysis first, to rule out bugs, followed by inserting a scope to look inside the bladder. A tumor will be treated with surgery, radiation, or chemotherapy.

20 ways to stick to your workout

2007-09-01T03:34:00.000-07:00

Fading motivation is the enemy of every great weight loss plan. Check out these ways to stick to your workout.

1. Sign up for a distant race

That is, one that's at least 500 miles away. The extra incentive of paying for airfare and a hotel room will add to your motivation to follow your training plan, says Carolyn Ross-Toren, chairwoman of the Mayor's Fitness Council in San Antonio.

2. Make a 'friendly' bet

Challenge your nemesis -- that idea-stealing coworker or a non-mowing neighbor -- to a contest. The first guy to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins. The key: "Make sure it's someone you don't particularly like," says Michael Mejia, C.S.C.S., Men's Health exercise advisor. (It's okay if your rival thinks you're best friends.)

3. Tie exercise to your health

Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. "You'll decrease your risk of heart disease while providing yourself with a very important, concrete goal," says John Thyfault, Ph.D., C.S.C.S., an exercise researcher at East Carolina University. Ask your doctor to write a prescription for new blood work in a month. You'll just have to go to the lab, and the doctor will call you with the results.

4. Switch your training partners

Working out with a partner who will hold you accountable for showing up at the gym works well--for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. "Close friends and family members don't always make the best training partners because they may allow you to slack off or cancel workouts," says Jacqueline Wagner, C.S.C.S., a trainer in New York City. To keep this from happening, find a new, less forgiving workout partner every few months.

5. Compete

Find a sport or event that you enjoy, and train to compete in it. "It adds a greater meaning to each workout," says Alex Koch, Ph.D., C.S.C.S., an exercise researcher (and competitive weight lifter) at Truman State University. Consider training for the World Master's games in 2005 (www.2005worldmasters.com), an Olympics-like competition for regular guys. Events include basketball, rowing, golf, triathlon, and weight lifting.

6. Think about fat

Your body is storing and burning fat simultaneously, but it's always doing one faster than the other. "Understanding that you're getting either fatter or leaner at any one time will keep you body-conscious so you won't overeat or underexercise," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness Training in Santa Clarita, California.

7. Do a daily gut check

Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. "You're holding pure fat between your fingers," says Tom Seabourne, Ph.D., author of Athletic Abs. Do this every day, 30 minutes before your workout, and you'll find that you'll rarely decide to skip it.

8. Join a fitness message board

It'll be full of inspiration from men who have accomplished their goals and are working toward new ones. Our particular favorite: the 52-Day Challenge. Created by a Men's Health Belly-Off Club Forum member with the username Determined, it's designed to foster encouragement, discipline, and accountability. "Each participant posts and tracks his goals for a 52-day period so that everyone is accountable to the other members," says Determined.

9. Strike an agreement with your wife and kids

The rule: You get 1 hour to yourself every day, provided that you use it for exercise (and reciprocate the favor). So there's no pressure to do household chores, play marathon games of Monopoly, or be a doting husband (a fat, doting husband). "Since it's for your health, it's a contract they can't refuse. And that will allow you to exercise guilt-free while acting as a role model for your children," says Darren Steeves, C.S.C.S., a trainer in Canada.

10. Burn a workout CD

Studies have shown that men who pedal stationary cycles while listening to their favorite music will do so longer and more intensely than men who exercise without music. So burn a disc with your favorite adrenaline-boosting songs (maybe something by Limp Bizkit or -- if you're over 40 -- Hot Tuna).

11. Plan your workouts in advance

At the start of each month, schedule all of your workouts at once, and cross them off as they're completed. For an average month, you might try for a total of 16 workouts. If any are left undone at the end of the month, tack them on to the following month. And make sure you have a contingency plan for bad weather and unscheduled meetings. "You're about 40 percent more likely to work out if you have strategies to help you overcome these obstacles," says Rod Dishman, Ph.D., an exercise scientist at the University of Georgia.

12. Squat first

If you have trouble finishing your weight workout, start with the exercises you dread. "You'll look forward to your favorite exercises at the end of your workout, which will encourage you to complete the entire session," says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York.

13. Schedule a body-composition test every 2 months

It'll provide you with a clear end date for the simple goal of losing body fat or gaining muscle. "Tangible results are the best motivator," says Tim Kuebler, C.S.C.S., a trainer in Kansas City, Missouri. Your gym probably offers the service for a small fee -- just make sure the same trainer performs the test each time.

14. Don't do what you hate

"Whenever you start to dread your workout, do what appeals to you instead," says John Raglin, Ph.D., an exercise psychologist at Indiana University. If you loathe going to a gym, try working out at home. (Check the Men's Health Home Workout Bible for ideas.) If you despise the treadmill, then jump rope, lift weights, or find a basketball court. Bottom line: If you're sick of your routine, find a new one.

15. Go through the motions

On days when you don't feel like working out, make the only requirement of your exercise session a single set of your favorite exercise. "It's likely that once you've started, you'll finish," says Rachel Cosgrove, C.S.C.S. If you still don't feel like being in the gym, go home. This way, you never actually stop exercising; you just have some gaps in your training log.

16. Start a streak

There's nothing like a winning streak to attract fans to the ballpark. Do the same for your workout by trying to set a new record for consecutive workouts without a miss. "Every time your streak ends, strive to set a longer mark in your next attempt," says Williams.

17. Make your goals attractive

"To stay motivated, frame your goals so that they drive you to achieve them," says Charles Staley, owner of Edtsecrets.com. For example, if you're a 200-pound guy, decide whether you'd rather bench "over 200 pounds," "the bar with two 45-pound plates on each side," or "your body weight." They're all different ways of saying the same thing, but one is probably more motivating to you than the others.

18. See your body through her eyes

Ask your wife to make like Howard Stern and identify your most displeasing physical characteristic. "It's instant motivation," says Mejia. If she's hesitant, make a list for her -- abs, love handles, upper arms, and so on -- and have her rank them from best to worst. Make the most-hated body part your workout focus for 4 weeks, then repeat the quiz for more motivation.

19. Buy a year's worth of protein

"If a guy believes that a supplement will help him achieve better results, he'll be more inclined to keep up his workouts in order to reap the full benefits and avoid wasting his money," says Kuebler. Stick with the stuff that really does help: protein and creatine, from major brands like MuscleTech, EAS, and Biotest.

20. Blackmail yourself

Take a picture of yourself shirtless, holding a sign that shows your e-mail address. Then e-mail it to a trusted but sadistic friend, with the following instructions: "If I don't send you a new picture that shows serious improvement in 12 weeks, post this photo at hotornot.com and send the link to the addresses listed below...." (Include as many e-mail addresses -- especially of female acquaintances -- as possible.) "It's nasty, but extremely effective," says Alwyn Cosgrove.

Depletion Workout

2007-08-29T02:29:00.001-07:00

Although the word "depletion" might set off alarm bells in your head, it can actually be beneficial. Check out this article, see how it is different to current nutritional literature, give it a go.

After the release of the 2007 movie 300, many men made gaining lean muscle tissue their primary goal at the gym. Unfortunately, the addition of lean muscle mass does not always come easily, especially if you aren't new to weightlifting. Because of this, sometimes you need to resort to using more advanced training protocols in order to kick-start your body again and start seeing new gains. The depletion workout type of training that the cast of 300 used will do just that. If that body type is your goal, you will definitely want to give these techniques some thought.

What are Depletion Workouts?

Depletion workouts are weightlifting sessions that are geared toward exhausting the body's muscle glycogen supply. Muscle glycogen is the storage form of carbohydrates in the body, and this is what powers you throughout your workouts. When it becomes depleted, you will not physically be able to continue, as the body will be exhausted.

Depletion of muscle glycogen is a good thing for those looking to gain lean muscle mass; however, it's important to note that if you take correct measures as far as your diet is concerned, the muscles will overcompensate with their ability to uptake the nutrients, leaving you with fuller muscles that are able to store more glycogen.

Along with this, a very large intake of food immediately after the workout will send your body into an anabolic state, which is required in order to gain lean muscle tissue. As long as your food intake is planned properly, you should not see much in the way of fat gains, and most of the calories you take in will be directed toward repairing and growing your muscles.

How to do Depletion Workouts

To do a depletion workout, you want to adopt a circuit-style training protocol. Basically, you will be moving from one exercise to the next with little or no rest in between. You are also going to aim to perform 15-20 reps per set, so take note that the weight you are lifting should be on the lighter side.

Generally, the less carbohydrates you have in your diet, the less work you will need to do in order to deplete the muscles of their glycogen (since less will be replaced on a continual basis from dietary carbohydrates). Therefore, if you are already eating a low carb diet, you may only perform one to two rounds of the circuit, whereas if you regularly consume a larger portion of carbohydrates, you will need more reps to burn through the carbs.

Most individuals will want to perform the complete workout circuit 4-5 times. If you find you get to the third one and are feeling extremely fatigued, however, then you should stop there, as pushing yourself too far will inhibit certain enzymes in the muscle that aid in glycogen supercompensation, thereby defeating the whole purpose for doing the depletion work in the first place.

A few examples of exercises you could include in your circuit are:

Legs

Leg Press
Leg Curl
Calf Raise
Leg Extension
Seated Leg Curl
Seated Calf Raise
Squat
Standing Leg Curl
Donkey Calf Raise

Arms, Chest and Abs

Dumbbell Bench Press
Cable Row
Shoulder Press
Pull-down
Reverse Crunch
Incline DB Bench Press
Narrow Grip Row
Lateral Raise
Pull-Down
Close Grip Bench Press
Alternate DB Curl
Twisting Crunch
Incline Fly
Upright Row
Overhead Tricep Extension
Hammer Curl
Exercise Ball Crunch

Most people will choose to perform their depletion workout on a Friday so that they can begin their carb-load over Friday and Saturday, since planning and enjoying your food may be easier on the weekend.

Nutritional Plan

Because you are exhausting your body's supply of energy during this workout, it is essential that you refill it as soon as possible after you are finished the circuit training.

A good recommendation would be to consume about 5-7 grams of carbohydrates per pound of body weight. Therefore, if you weigh 175 pounds, you should be shooting for 3,500-4,900 calories from carbohydrates alone, both immediately following the workout and also the day after.

When doing a carb load, you want to try to keep fat to a minimum as any additional fats will only encourage excess gain. Some fats along with your carbohydrate choices are alright, but definitely make an effort to avoid foods that are high in fat.

When making your carbohydrate choices, stick with starch sources rather than fruits or others that are high in fructose corn syrup -- sugars that turn to a bad fat. Starch will help to fill muscle glycogen stores much better and will be readily absorbed by the body in your depleted state. Furthermore, since you will need to take in such a large volume, you likely will want to avoid bulky sources of carbohydrates such as oatmeal, popcorn, rice cakes, or vegetables. Good options are sugary cereals, bagels, bread, pasta, rice, muffins, and some forms of candy (ensure sucrose is the main ingredient). Also note that your protein intake during this time should stay at about one gram per pound of body weight and should come from lean sources only.

After the carb load-up period, be warned that you may experience a slight weight gain due to increased water storage, however this should subside in a day or two. You will likely feel very energetic and strong from your workout the following week, since your muscles will be fully stocked with energy.

How often you choose to do these depletion workouts is up to you. Some will do them on a weekly basis, while others may limit the routine to once or twice per month. This workout can be used on both a fat loss diet and a muscle gain diet; however, be aware that it will work better for muscle gain diets that tend to use a carbohydrate cycling approach. Otherwise, you may be eating so many carbohydrates on a daily basis that you will have a very hard time depleting yourself.

New Websites

2007-08-24T11:02:00.000-07:00

Fitness Guru is always on the lookout for new websites that you might find useful to achieve your personal fitness goal. Here are some well worth taking a look at.

Gyminee "No more guessing, it's time to take your fitness seriously. Gyminee allows you to track and visualize your fitness progress and goals.

Keeping a detailed health and fitness log is one of the best ways to stay motivated towards living a healthier lifestyle. Gyminee allows you to effortlessly track your weight, waist size, calories, protein intake, and much more. You can view detailed graphs that show how you are doing on specific exercises. Fitness tracking has never been so simple!"

The Biggest Loser The new series of NBC's hit show airs 11 September. Take a look at this site for further information about the show. The site also has great nutrition information, Biggest Loser recipes and a useful BMI calculator. Check out a sneak preview video of the show here.

Bear Grylls' Blog You may have seen an earlier post about our favorite survivor, Bear Grylls. Now you can read his personal blog, full of great info about his latest exploits. A true inspiration to everyone, a hero among men. Well worth keeping an eye on. Also check out the new series of Man vs. Wild on the Discovery Channel. Epic.

Walnuts: Why you need them

2007-08-22T11:15:00.000-07:00

In addition to being loaded with protein and fiber, walnuts are a good source of the healthy fat ALPHA-LINOLEIC ACID (ALA). Several recent studies have linked a higher intake of ALA to a reduced risk of heart disease and heart attack in men. One-quarter cup of walnuts provides all the ALA you need in a day.

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A happy heart means a happy skeleton too: The ALA in walnuts helps strengthen your bones.
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Walnuts supply the body with a hefty shot of the amino acid L-ARGININE. It’s converted to nitric oxide, a compound that causes blood vessels to dilate, improving the blood flow to all your muscles.
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Walnuts can also help you fight off disease. Nearly all the VITAMIN E they contain is the gammatocopherol kind, which has been shown to help protect prostate cells from cancer.
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Eating about an ounce of walnuts will counteract a meal rich in SATURATED FAT, keeping arteries flexible and tamping down inflammation.
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In addition to all that, walnuts supply the body with MANGANESE and COPPER, minerals essential for destroying the free radicals that cause cell breakdown and premature aging.

HOW TO GET MORE

Eat them for breakfast. Instead of cereal, mix a handful of crushed walnuts and honey with plain low-fat yogurt.
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Sneak them into side dishes. Sprinkle chopped walnuts on cereal, low-fat ice cream, sauteed vegetables, and salads. Or stir them into cooked rice, whole-grain couscous, or chicken salad.
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Add them to a smoothie. Blend one medium ripe frozen banana, 1 cup low-fat vanilla yogurt, and 1⁄4 cup walnuts in a blender or food processor until smooth.
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Munch on them while watching TV. Snack on walnuts instead of chips and cookies. Combine them with whole-grain cereal and dried fruit for a healthy trail mix.
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Dip them. Dump 1 cup chopped walnuts, 1⁄2 cup plain low-fat yogurt, 1 tsp Dijon mustard, 2 cloves peeled garlic, and 2 tbsp canola oil in a blender or food processor, and chop until smooth. Use it in place of fatty cream-based dips.

101 ways to lose your gut

2007-08-05T00:33:00.000-07:00

This article, courtesy of Mens Fitness really gets to the core of getting a perfect stomach. Check it out.

The average man's body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—it's never stagnant. Spend more of each day burning fat than you do storing it, and over time, you'll bury your belly forever. Sound simple? It is. You see, there's no single secret formula for losing fat. In fact, find 100 successful losers and they'll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, you'll find 101 tips designed to help you lose your love handles, bust your gut, and define your abs. Simply incorporate three or four into your life every day, and you'll finish off your fat easier and faster than you ever imagined possible.

Eat more protein.
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.

Read labels.
Avoid foods with "high-fructose corn syrup" in the ingredients list. Since 1971, consumption of this sugar substitute—which is used to sweeten soda, commercial baked goods, and even condiments—has increased more than 350% in the U.S., paralleling the rise in obesity.

Get off your ass.
Do every exercise standing instead of sitting. "You'll expend up to 30% more calories," says Joe Stankowski, C.P.T. The solution for the bench press? Dips.

Mix up your movements.
When you lift, perform supersets in which you alternate between sets of lower-body and upper-body exercises. That way, your lower body rests while your upper body is working. "This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout," says Craig Ballantyne, C.S.C.S.

Exercise blind.
When you're using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.

Embrace yardwork.
View any type of physical activity—even those you try to avoid, such as mowing the lawn—as a chance to burn fat and condition your body. (Just make sure you use a push mower.)

Snack on dill pickles.
They have one calorie per slice.

Take larger steps.
When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss, says Cameron McGarr, C.S.C.S.

Rent motivation.
Once a week, watch a movie that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running).

Break a record.
Challenge yourself to run farther in the same amount of time—even if it's just one-tenth of a mile—every single workout. This ensures you're always burning more calories from one workout to the next.

Smash your dinner plates.
And buy smaller ones. That way, even if you fill your plate to capacity, you're ultimately eating less than what you would likely pile on your existing platters.

Cut carbs.
Yes, you've heard it a zillion times. The reason: It works. In just one of many recent studies, a Journal of Nutrition report found that men who reduced their carb intake to just 8% of their daily calories lost seven pounds of fat and gained two pounds of muscle in six weeks.

Lift first, then run.
By doing cardio after you've lifted—when you're already tired—the same speed or intensity will have a greater effect than had you done it beforehand, says McGarr.

Change directions.
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says MF training adviser Alwyn Cosgrove, C.S.C.S.

Fill up on high-fiber foods.
Consider them "good carbs." Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8 grams per 1/2 cup. Research shows that guys who added 12 grams of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet.

Top your salad with vinaigrette dressing.
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body's fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.

Don't skip meals.
Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue for energy— and conserves fat.

Try the VersaClimber.
The more vertical you are when doing cardio, the more calories you burn.

Don't be a couch potato.
If you're a TV junkie, add up the number of hours you watch right now, and cut out all reruns—even if there's an episode of Seinfeld on you've never seen. Spend the time you save on your feet: outdoors or in the gym.

Hit the weights.
If you're lazy, it's not as bad as you think—just 10 minutes a day of lifting, three days a week, will help. Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable.

Pass on the potatoes.
In any form—mashed and baked, as well as French fries and potato chips. They raise levels of insulin in the blood, triggering your body to stop burning—and start storing—fat. (Sweet potatoes are acceptable; they have more nutrients and fiber.)

Eat your biggest meal of the day after you lift.
It takes calories to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after a weight-training session than if you hadn't worked out at all.

Chug H20 before a meal.
The water will take up room in your stomach, making you feel more full and reducing your appetite, says Christopher Mohr, M.S., R.D.

Request substitutions.
Any time your restaurant entree comes with a side of pasta, potatoes, or rice, ask for vegetables instead, says Jeff Volek, Ph.D., R.D. (Your server will be more than happy to accommodate you.)

Join a league.
That is, sign up for a sport such as softball, soccer, or even kickball. It'll automatically schedule exercise sessions into your week, and because you're part of a team, you'll have peer pressure that'll ensure you keep showing up.

Break between scoops.
That is, if you can't live without ice cream, cake, or other calorie-laden desserts, go ahead and have one scoop (about 1/2 cup) or one small slice. Then, if you still want more, wait 20 minutes. Typically, you'll find that while you wait, hormones kick in and trigger a feeling of fullness, reducing desire for that second serving.

Brush your teeth more often.
In a recent Japanese study of 14,000 people, researchers found that men who brushed their teeth frequently were leaner than men who did not. Thank that minty-fresh flavor, which may make you less likely to snack between meals.

Eat an unbalanced diet.
"By cycling your calorie intake so that you eat less calories one day and more the next, you'll keep your metabolism on its toes," says Volek. And that'll ensure you keep burning fat at a high rate. The key: Shoot for an average of 2,000 calories a day over a week's time.

Dial up an incline.
When you run outside, you apply force to the ground and propel your body weight forward all by yourself. When you run on a treadmill, the belt helps you. To counteract this, always walk or run on at least a 1% incline, the treadmill grade an English study found is nearly equivalent to outside running.

Stick to no-calorie drinks.
That means coffee, tea, diet soda, mixes such as Crystal Light and, of course, water.

Have breakfast every day.
Research from Harvard and Boston's Children's Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who don't. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so you're less likely to overeat throughout the reminder of the day.

Avoid foods that come in a bag or box.
Typically, these are highly processed carbs—foods that quickly raise blood-sugar levels and shut down your body's ability to burn fat.

Snack between meals.
This not only keeps you from being ravenous—and overeating—at lunch and dinner, it forces your body to process food all day long, which keeps your metabolism stoked.

Buy a TiVo.
And only watch the shows you record. By fast-forwarding through the commercials, and watching only the shows you care enough to set a season pass for, you can cut your TV viewing—and the amount of time you spend on the couch—by more than a third.

Load up on yogurt.
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group's calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13 pounds) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.

Order appetizers.
And avoid the bread bowl at all costs. If you're ravenous when you sit down to eat at a restaurant, immediately order a side salad, or a meat- or vegetable-only appetizer, rather than be tempted by these bottomless —and fattening—freebies.

Pop peanuts.
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they're high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories' worth of peanuts a day to their diet gained no excess weight at all.

Track your calories.
You could do it in a journal, but we know that's never going to happen. Instead, do it on the Web, at a site like fitday.com. Just create a free account, plug in the amounts of food you're eating throughout the day, and let the software tell you exactly how good—or bad—you're being.

Do sprint intervals.
Interspersing short, all-out sprints with brief periods of rest is the most effective form of cardio for fat loss, says Stankowski. Try a 2-to-1 "work-to-rest" ratio. That is, sprint two times longer than you rest. So if you run a 150-yard sprint—a good distance to start with—in 20 seconds, rest 10 seconds, then repeat 3-7 times.

Check your mood.
The desire to snack may not be due to hunger at all, but rather the result of loneliness, depression, or anxiety. "Emotional eating is at the core of bad eating choices," says N.Y.C. psychotherapist Elizabeth Fagan, C.S.W. If you often find yourself eating when you feel down, or if you feel happier after a meal, that may signify a problem.

Shop for one.
If you have to buy cookies, chips, or other processed junk foods, buy the single-serving package—rather than the large, family-style bag. That way, when you eat the whole package—and let's be honest, you know you will—you'll at last have done a lot less damage to your waistline.

Find inspiration.
Take a digital picture of yourself, shirtless, in all your fat, naked splendor. Then use a photo-editing program on your computer to erase your love handles and create your own digital "after" shot. (You can also take a Polaroid of yourself in front of a black background and use a Magic Marker to thin down your waist.) Post the pictures somewhere you'll see them often, like on the fridge or in your office at work.

Go the distance.
Perform intervals for a designated distance rather than a designated time. Otherwise, you'll be running shorter sprints as you get tired, reducing the number of calories you burn, says McGarr.

Cheat once a week.
Use the meal as a reward for a week's worth of hard work, or the completion of a project you've been dreading. "It's OK for people to blow one meal a week without feeling guilty," says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky in Lexington. "If you follow a healthy diet 95% of the time, you can relax and enjoy yourself the other 5% of the time without gaining weight," he says.

Row to the sky.
Every time you complete 10 reps on the rowing machine, lift the handles straight up over your head—without bending your elbows—for two consecutive repetitions before returning to normal rowing form. This works your shoulders and back harder, as well as your legs, since they have to produce more power in order to give you the momentum to perform the move, says McGarr.

Avoid white bread.
When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn't. "The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods," says Katherine Tucker, Ph.D., the study author.

Keep an eye on portion sizes.
"Most people who have been lean their whole lives have a much better understanding of proper portion size than people who are overweight," says Deborah Riebe, Ph.D., a professor in the department of kinesiology at the University of Rhode Island. "If they go out to eat, they're much more likely to ask for a doggie bag right away or to leave food on their plate rather than cleaning it up," she says.

Never forbid yourself a favorite food.
Here's a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff, the women were much more likely to sneak a bite than individuals who hadn't been given the order. Blame the allure of the forbidden: The more you tell yourself you can't eat something you love, the more you're going to want it.

Outdo yourself.
When you exercise on the rowing machine, try this interval workout: Row for 60 seconds, note the distance on the machine, then rest 60 seconds. Repeat, only this time, row for 55 seconds and try to match or better your distance from the first time. Rest 55 seconds, then repeat, reducing the time to 50 seconds. Continue until you can't beat your original distance.

Sneak extra activity into your day.
Pace around your office while talking on the phone; run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.

Turn off The Late Show after the monologue.
Or give up the morning visit with Matt and Katie—whatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blood—a problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal.

Buy some new blinds.
And maybe a new mattress, because it's not just the amount of time you spend sleeping that keeps you lean, it's also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you're not resting soundly enough, and you'll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you'll end up storing calories rather than burning them.

Don't starve yourself.
"Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat," says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat.

Eat more slowly.
"It can take 12 minutes or longer for the signal that you've started to eat to make its way to your brain," says Mark S. Gold, M.D., of the McKnight Brain Institute at the University of Florida. Quick tips: Sip some water between every bite of food you eat, or at least eat more meals with friends or family members. You'll be more likely to talk and therefore to eat more slowly.

Floss twice a day.
When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth.

Step on the scale at least once a day.
"If there's one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, it's weighing yourself every day on a scale," says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20 pounds or more and kept it off for at least six years. "Don't obsess over the number," she says, "but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately."

The nature of the adaptive diet

2007-08-02T07:48:00.000-07:00

Check out this article on how the body can adapt to exercise and diet, some thoughtful reading.

"Nature and evolution have made our bodies adaptive to all sorts of environmental variables. Just as with weight training exercises our bodies adapt to the stress of added weight resistance. Our bodies adapt to dietary stress also for example you can imagine how cultures have cropped up in desert isles such as Australia where little or no carbohydrates would have been consumed as a staple in that cultures diet. The aborigine were eating mostly meet and fish occasionally fruits, nuts or roots but not on a regular basis. Their bodies had to regulate blood sugar from proteins and fat. That's the adaptive nature of the human metabolism. Upon crawling out of the "Primordial ooze" of life, so to speak we humans were hunters; we nomadically traveled from plain to plain hunting, following the herds of mastodons, antelope etc. Some times going long periods of time with little food if any at all and certainly a diet high in carbohydrates could not have existed under those conditions, but our bodies adapted.

That's the amazing thing about the human body it WILL inevitably adapt to stress physical, dietary, mental etc. What I'm going to show you is how to use the adaptive nature of your body to your advantage, rather than your disadvantage. See our bodies use calories to maintain an operational status. If there is an excess of calories above what is needed it is either processed as fat or passed through the kidneys bowls liver and exerts a strain on your whole organ and soft tissue system. If there is a deficit then your body must use the tissue saved for such an emergency, as it would have 10,000 years ago. It burns fat, skeletal muscle, and in severe cases organ tissue. The trick is not to "Loose weight" but FAT obviously. Loosing fat and not muscle is what we are after in the battle of the bulge. On the other side of the spectrum, if you are skinny and underweight you should find ways to gaining weight and muscle. "

A load of Junk?

2007-07-31T01:29:00.000-07:00

There are some so called "junk" foods which can actually benefit you nutritionally. Here is a list of just some foods. Enjoy.

Pork Rinds

Why you think they're bad: These puffy snacks are literally cut from pigskin. Then they're deep-fried.

Why they're not: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. That's nine times the protein and less fat than you'll find in a serving of carb-packed potato chips. Even better, 43 percent of a pork rind's fat is unsaturated, and most of that is oleic acid -- the same healthy fat found in olive oil. Another 13 percent of its fat content is stearic acid, a type of saturated fat that's considered harmless, because it doesn't raise cholesterol levels.

Alcohol

Why you think it's bad: It has little nutritional value and is the reason we need the term "beer belly."

Why it's not: In a study of more than 18,000 men, Harvard scientists discovered that those who had an average of two drinks every day, 5 to 7 days a week, had the lowest risk of heart attack. And researchers at the University of Buffalo found that men who consume that same daily amount have lower levels of abdominal fat than those who drink only once or twice every 2 weeks but down more than four drinks each time.

Beef Jerkey

Why you think it's bad: It's unhealthy meat that's loaded with preservatives.

Why it's not: Beef jerky is high in protein and doesn't raise your level of insulin -- a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you're trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients, such as MSG and sodium nitrate, chemical-free products are available. If you have high blood pressure, check the label for brands that are made from all-natural ingredients, which reduce the total sodium content.

Sour Cream

Why you think it's bad: You know 90 percent of its calories are derived from fat, at least half of which is saturated.

Why it's not: The percentage of fat is high, but the total amount isn't. Consider that a serving of sour cream is 2 tablespoons. That provides just 52 calories -- half the amount that's in a single tablespoon of mayonnaise -- and less saturated fat than you'd get from drinking a 12-ounce glass of 2 percent reduced-fat milk.

Coconut

Why you think it's bad: Ounce for ounce, coconut contains more saturated fat than butter does. As a result, health experts have warned that it will clog your arteries.

Why it's not: Even though coconut is packed with saturated fat, it appears to have a beneficial effect on heart-disease risk factors. One reason: More than 50 percent of its saturated-fat content is lauric acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease. The rest of the saturated fat is almost entirely composed of "medium-chain" fatty acids, which have little or no effect on cholesterol levels.

Chocolate Bars

Why you think they're bad: They're high in both sugar and fat.

Why they're not: Cocoa is rich in flavonoids -- the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found that consuming dark chocolate containing 100 milligrams (mg) of flavonoids relaxes your blood vessels, improving bloodflow to your heart. What about the fat? It's mostly stearic and oleic acids.

While these foods are all well and good, enjoy them in moderation like everything else. If you don't you might end up sabotaging your personal fitness goals by piling on the pounds.

Flour Power

2007-07-24T09:29:00.000-07:00

Many people eat bread as part of a staple diet without thinking anything of it. Here's an article that will bring you up to speed. Don't know your wholemeal from your wholegrain? You will after you've read this!

White

White bread is like the shell of a nut – it's had all the goodness taken out. "That basically means the wheatgerm and bran are removed," explains MH nutritionist Carina Norris, author of You Are What You Eat, the meal planner that will change your life. Because of its low nutritional value, white bread has to be fortified with calcium, iron and B vitamins - this is a legal stipulation.
The goodness you get: "Four slices of white bread a day supply you with around a sixth of your recommended calcium and up to a third of your iron intake," says Norris. It also contains vitamin B1 and thiamine, which are essential for healthy nerve and muscle function. But use your loaf and avoid white bread if you can, as there are much better options available.
Best white sliced: Hovis Best of Both

Brown

Don't judge this loaf by its colour: "Brown bread, like its white friend, is made from refined flour, with varying amounts of fibre and wheatgerm removed," says Norris. "Sometimes colouring is added to make it browner. To make sure you're not buying dyed white bread, look at the fibre content. White bread has a lower fibre content than the real stuff. Just like the white stuff, brown bread has to be fortified with calcium, iron and B vitamins.
The goodness you get: Four slices provide you with a sixth of your daily calcium intake. Brown bread may seem a healthy option, but it contains only about half the fibre found in wholemeal bread," says Norris.
Best brown sliced: Allinson's High-Bran Fibre-Rich brown loaf.

Granary

Granary bread can be made from any kind of flour, but contains added wholegrains. "More often than not it's made from wholemeal, though," explains Norris. Just choose your loaf when picking granary bread and you'll end up with the best option.
The goodness you get: Granary bread contains extra wholewheat grains to boost folate levels, which reduces heart disease. "Granary has a higher fibre rating because of the grains," says Norris. "But you still need to check the fibre content, as some are made with ‘brown' flour rather than wholegrain."
Best granary sliced: Hovis Large Sliced Granary Loaf

Wholemeal

"Wholemeal is made from the whole grain – so you get the nutrition from the wheat germ and the grain's bran coat," explains Norris. "The great thing about wholemeal bread is it doesn't need fortification, as it contains vitamins and minerals naturally." Meaning you get better bread for your bread.
The goodness you get: "This stuff is packed full of fibre – four slices supply around a third of your daily requirement," says Norris. As well as being high in fibre, wholemeal provides quantities of the antioxidant vitamin E and also provides zinc – essential for your nervous system and keeping your little swimmers in top shape.
Best wholemeal sliced: Kingsmill Medium Sliced Wholemeal Loaf

Wheatgerm

"This bread uses white or brown flour with at least 10 per cent added wheatgerm," says Norris.
The goodness you get: Wheatgerm bread really earns its crust by being a great supplier of iron. "Four slices pack as much iron as a 100g rump steak, believe it or not," says Norris. To maximise the absorption of the iron take some vitamin C (a glass of OJ anyone?). Wheatgerm also provides good levels of protein, calcium and zinc.
Best wheatgerm sliced: Hovis Original Wheatgerm.

Multigrain

"Depending on whether the ‘basic bread' is made from white, brown or wholemeal flour, this can pack in the most fibre per slice with plenty of added nutrients – thanks to the added multigrains," says Norris.
The goodness you get: Multigrain is enriched with heart healthy folic acid – five slices provides 118% of your recommended daily intake. It's also the only bread with added B12. Use your brain when choosing grain and see how much B12 it contains before you buy, as some brands are better than others.
Best multigrain sliced: Tesco multigrain batch loaf

To find out even more about bread, head to PAUL. The quintessential French family bakery will be hosting London's first ever bread festival. It will showcase a selection from their range of 142 different types of bread and guests will also have the opportunity to enjoy wine and cheese pairing tastings.

MH.

The Sixth Tense

2007-07-21T02:04:00.001-07:00

Here's some new moves for getting that summer six pack. Perform these exercises twice a week to really

Medicine Ball Blast

1. Set an adjustable abs (or decline) bench at a 45 degree angle. Lie down on it with your head towards the floor and hook your feet under the pads. Pull your belly in towards your spine and hold a medicine ball at your chest as you slowly lower yourself.

2. As you come up, chest-press the ball so it leaves your hands. Catch it at the top of the movement then lower your body while bringing the ball back to your chest. Just what the doctor ordered. Perform 1 set of 12-15 reps.
Targets: Upper abs

Sicilian Crunch

1. Lie on the floor with a rolled-up towel under your lower back. Hook your feet under heavy dumb-bells and hold another across your chest.

2.Raise your upper body as high as possible by crunching your rib cage towards your pelvis.

3.At the top of the move straighten your arms to raise the dumb-bell. Take 4 seconds to lower your body back to the starting position. Do 3 sets of 10 reps.
Targets: Lower abs

Reverse Crunch with Medicine Ball

1.Lie on a slant board with your hips lower than your head and grab the bar behind your head for support. Bend your hips and knees and hold a small medicine ball between your knees.

2.Pull your hips up and in towards your rib cage. Curl them as high as you can without lifting your shoulders off the boards. Try to keep your hips and knees bent at
the same angles throughout the move. Do 2 sets of 12 reps.
Targets: Lower abs

More Fitness Websites

2007-07-20T05:12:00.000-07:00

Check out these great fitness websites that provide some interesting tips and helpful information.

Fit Gadgets "Simply enter the assigned code for one of over 900 foods (and drink)
located in the guidebook, and place it on the dish provided. The digital
display will then tell you its weight in whatever measurement you need, as
well as how many calories it contains."

VideoJug "Sports are a global obsession, and fitness an increasingly important part of many lives. VideoJug has hundreds of expert-led, professionally made videos about a variety of sports and fitness regimes. So, whether you want to know how to play tennis or golf, or ride a horse, or you want to get fit or become proficient at yoga, we have the video for you. On your marks..."

Ross Boxing The Man. The Legend. A favourite of the Fitness Guru, this guy takes fitness to another level. You may have already seen his skipping workout here. He has added some new videos, well worth checking out!

Protein Plus

2007-06-27T04:19:00.000-07:00

It's always difficult to know exactly which foods have the most amount of protein in them, especially when you are trying to bulk up and add muscle, or drop body fat. Here is a list of some high protein foods you might consider eating, to achieve your personal fitness goals. The servings below are based on 100g portions unless specified.

The High Achievers: 30g or more

Lean bacon, fried 38.34
Venison, shoulder, roasted 36.28
Bison, roasted, 33.78
Chicken, breast meat, fried 33.44
Beef jerky 33.2
Rabbit, wild, roasted 33.02
Pheasant, meat, roasted 32.40
Chicken, breast meat, roasted 31.02
Pork loin, roast, 30.2

The Hard Hitters: 20g or more

Venison, tenderloin, roasted 29.9
Lamb, shoulder, 29.43
Chicken, breast meat, stewed 28.98
Goose, meat, roasted 28.97
Turkey, light meat, roasted 28.57
Turkey, dark meat, roasted 28.57
Chicken, leg, fried 28.38
Wild boar, roasted 28.30
Ostrich steak, grilled or barbecued 28.12
Beef, top sirloin, fried 28.11
Chicken, leg, roasted 27.03
Chicken, leg, stewed 26.26
Chicken, thigh, 25.94
Lamb heart, 24.97
Cheddar cheese 100g 24.90g
Pumpkin seeds 24.54
Minced meat burger, baked or barbecued (15% fat) 25.93
Pork shoulder, roast, 25.33
Duck, breast meat (boneless) 24.50
Turkey sausage, cooked 23.89
Lamb, kidney, 23.65
Tuna, canned in water, 23.62
Tuna, bluefin, raw, 23.33
Beef, ribs, roasted 22.6
Lamb, tongue, 21.57
Almonds 21.26
Prawns, cooked, 20.91

The Medium Weights: 10g or more

Pork sausage, cooked 19.43
Sunflower seeds, dry roasted 19.33
Italian pork sausage, cooked 19.12
Lamb, leg whole, 18.47
Beef sausage, cooked 18.21
Calamari (squid), fried 17.94
Cured ham 17.44
Peanuts, dry roasted, 17.3
Tofu, fried 17.19
Tahini (used for making houmous) 17
Sesame seeds, toasted, 16.96
Raw egg yolk 1 large 15.86
Walnuts 15.23
Blood sausage (black pudding) 14.60
Brazil nuts 14.32
Liver sausage, liverwurst 14.10
Hazelnuts 13.7
Quinoa 13.10
Whey, sweet, dried 12.93
Whole egg, hard boiled, 1 large 12.58
Whey, acid, dried 11.73
Goose pate, 100g, 11.40
Scrambled egg, 1 large, 11.09
Raw egg white 1 large 10.90

The Featherweights: 10g or less

Lentils, canned 9.02g
Macadamia nuts 7.91
Chickpeas, canned 4.95
Kidney beans, cooked 4.83
Baked beans 4.75
Yoghurt, fruit, non-fat 4.40
Tofu yoghurt 3.5
Shiitake, fried 3.45
Whole milk (3% fat) 100g 3.22g
Sweetcorn, canned 2.64
Potato, baked 2.5
Mushrooms, chestnut 2.5
Goose pate, 1 tbsp, 1.48
Chocolate milk drink with whey 0.64

Smooth Operator

2007-06-23T04:16:00.000-07:00

Smoothies are a great way to incorporate lots of healthy foods into your diet in a single drink. Here are some recipes that will help you in different areas of fitness, enabling you to achieve all of your personal fitness goals. A smoothie a day keeps negativity away!

BRAIN BOOSTER SMOOTHIE

The berries here aren't just super food for your brain; they offer an important cancer-fighting bonus.

1/2 c fresh or frozen blueberries
1/2 c fresh or frozen raspberries
1 c pineapple OJ
1/2 c low-fat vanilla yogurt
1 c ice

BERRY BERRY SMOOTHIE

Using all unsweetened fruit, this recipe delivers an antioxidant whallop without the sugar.

1/2 cup frozen unsweetened raspberries

1/2 cup frozen unsweetened strawberries

3/4 cup unsweetened pineapple juice

1 cup soy milk or 1% milk

MEMORY AID SMOOTHIE

This low-calorie smoothie is a good source of fiber, phytochemicals, and antioxidants. Blueberries in particular contain compounds that can help prevent cataracts, cancer, constipation, and memory loss.

1/2 c orange juice

1 pint nonfat vanilla or peach frozen yogurt

2 1/2 c sliced peaches

3/4 fresh or frozen blueberries

MUSCLE BUILDER SMOOTHIE

This mix features the brawn-building power of protein from both peanut butter and whey.

2 Tbsp peanut butter
1 banana
1/3 c whey protein
1/2 c fat-free chocolate frozen yogurt
1 c fat-free milk

BETA BLAST SMOOTHIE

This smoothie is a muscle-rejuvenating, beta-carotene-filled, orange-colored wonder.

3 small ice cubes

2 apricots (sliced and pitted)

1/2 papaya (frozen in chunks)

1/2 mango (frozen in chunks)

1/2 cup carrots

1 tablespoon honey

HEART HELPER

The fiber from the fruit teams with the artery-protecting antioxidants and healthy monounsaturated fats of the peanut butter to keep your ticker tickin'.

1 banana
1/2 c raspberries
1 Tbsp peanut butter
1/2 c nonfat chocolate frozen yogurt
1 c fat-free milk

KICKSTARTER SHAKE

This recipe helps produce wake-up chemicals in the brain.

1 c skim milk

2 tablespoons frozen orange juice concentrate

1 c strawberries

1 kiwifruit

SMOOTH OPERATOR

The yogurt aids digestion, while the mango and juice boost immune response.

1/2 c pitted cherries
1/2 c mango
1/2 c low-fat vanilla yogurt
1 c pineapple OJ
1 c ice

MOOD MAKER

An all-fruit smoothie, packed with carbs to boost your serotonin levels. Add a handful of flaxseeds for an extra dose of mood-boosting omega-3 fatty acids.

1/2 c fresh or frozen blueberries
1/2 c fresh or frozen mango
1 c pineapple OJ
1 c ice

BETTER BREAKFAST

Less than a minute and you're drinking a better breakfast.

1 banana

1 peach (cut up)

1/4 c orange juice

1 c ice

Red Raw

2007-06-16T04:29:00.001-07:00

More reasons why eating beef is a benefit to you and your fitness goals.

Red Meat often gets a bad rap. But if you stick to the leanest offerings available, your favorite cuts of steak aren’t just good for you, they provide a bounty of nutritional benefits:

A FIRMER, LEANER BODY
Steak is a great source of protein—a typical serving actually exceeds your daily recommended intake. Protein helps you feel full and limits your calorie absorption, possibly by boosting levels of a hormone called peptide YY. And if you want to get the most out of your workout, you’ll need to make sure you’re getting enough—since it can help maintain muscle mass and reduce body fat during weight loss.

How dramatic are the results? Researchers from the University of Illinois at Urbana-Champaign found that people who increased their protein intake from the USDA’s recommended level of 0.36 grams per pound of body weight per day to 0.73 grams (still well within the USDA’s accepted range) lost more body fat and less muscle mass than the control group. These folks also decreased their carbohydrate intake from 1.3 grams per pound of body weight per day to 0.95 grams. A likely explanation is that protein-rich foods contain high levels of leucine, an amino acid that helps preserve muscle tissue. And larger muscles burn more calories, helping you lose weight.

LARGER, STRONGER MUSCLES
Protein may help you get the most out of your workout even if you’re not trying to lose weight. In another University of Illinois study, participants who followed a high-protein, high-intensity exercise program lost a significant amount of weight; almost 100% of the weight loss was fat. A high- foods such as eggs, dairy, and other meats—may help make the time you spend at the gym pay off even more.

A HEALTHIER HEART
Half the fat in beef is monounsaturated—the same good-for-you kind found in olive oil. And the levels of saturated fat in lean beef are comparable to those in fish and chicken.

A HEFTY DOSE OF VITAMINS AND MINERALS
Three ounces of lean beef provides as much zinc as 13 servings of tuna, as much vitamin B12 as eight skinless chicken breasts, and as much iron as three cups of raw spinach. Zinc helps with cell growth and improves immunity; it also speeds wound healing and can help suppress out-of-control hunger pangs. If that weren’t enough, the vitamin B12in steak promotes the body’s production of red blood cells, helps keep the brain and nervous system functioning at their peak, and may reduce the risk of Alzheimer’s and heart disease. And iron helps the body produce red blood cells and carry oxygen from the lungs to the blood cells and tissues.

DESIGNER BEEF: WORTH THE HYPE?

Steak used to be a pretty simple choice: Do you want T-bone or filet mignon? Medium-rare or well-done? But now the beef case at your grocery store offers a dizzying array of options, from grass-fed to Angus and dry-aged. Which are worth the extra money, and which are just window dressing?

GRASS-FED Up until World War II, all beef cattle raised in the U.S. were grass-fed; now only 25% are. After the war, ranchers began taking advantage of an abundance of cheap corn and fattening their animals with it, rather than leasing out more expensive grasslands. Grass-fed beef is making a comeback in the U.S., and it’s already very popular in Latin and South American cuisine. The choice here is based mainly on how you like your steak to taste: Beef from grain-fed cattle is richer and milder in flavor; grass-fed beef is leaner and has a stronger flavor, more like wild deer and buffalo.
—
ANGUS Any steak marked “Certified Angus Beef” is from a species of large, black cattle known as Angus. Since the meat is certified, there’s also added quality control over noncertified Angus cuts. Although you’re paying more, Steven Raichlen doesn’t think it’s always worth it. “It’s not the best beef you can buy, but as a nationally available product, it is very good.”
—
KOBE To truly be called Kobe beef, a piece of meat must come from the Japanese Wagyu breed of cattle. “These cows are fed beer and are massaged with sake,” says Raichlen. “They lead absolutely princely lives.” And the work pays off: Kobe Beef is incredibly tender, smooth, and finely marbled. Some U.S. farms are raising Wagyu, and a few even claim to follow the Japanese fundamentals, but they don’t get the same results. “You can have a domestic Kobe beef that’s very good and hints at the real thing, but I’ve never tasted one that’s even a fifth as good as what’s in Japan,” says Raichlen. Most Kobe beef you see in American restaurants has been raised here; very little is imported, and if it is, it’s $100 a pound. The Japanese version is worth the extra cash; the domestic version probably isn’t.
—
DRY-AGED Ninety percent of American beef is aged in its own juices, in a vacuum-packed bag kept under refrigeration for about seven days. The other 10% is dry-aged, meaning it spends 10 days to six weeks under controlled temperatures and humidity before being shipped to restaurants and stores. The advantage is a more tender piece of meat, but dry-aged beef also has a certain taste that some have described as “musty.” It’s good, but unless you’re a fan of this unique flavor, it’s probably not worth the extra cost.

Beef It Up

2007-06-16T04:23:00.000-07:00

The BBQ season is upon us, nothing better than a juicy T-Bone. Here's a great article about what kind of beef to look for and why it's good for you. Enjoy.

If mad cow disease has you wondering whether eating a burger could turn you into a vegetable, we've got good news: There is plenty of safe, healthy, and great-tasting beef out there, if you know what to look for. Sure, it was easier when the only choice you had to make at the meat counter was between prime rib and sirloin. Now you face choosing from "natural," "organic," "hormone- and antibiotic-free," "grass-fed," and "grass-finished," along with conventionally raised beef.

But, trust us, this label proliferation is great news for red-meat lovers, especially now that bovine spongiform encephalopathy (BSE, or mad cow disease) has a foothold in this country's meat supply. Even without the threat of bse, there are plenty of reasons to think twice about conventionally raised beef. Factory-farmed cattle eat feed laced with hormones and antibiotics to fast-forward their growth, which in turn breeds superbacteria that are resistant to the antibiotics humans rely on.

Although in 1997 the United States banned the practice of feeding cattle ground-up spinal tissue and brains from sick animals (which helps spread BSE), cattle still consume protein supplements that can contain beef blood, chicken feathers, and sometimes even manure. Overcrowded living conditions, sloppy slaughtering practices, haphazard inspections...you don't have to be an animal-rights activist to want to eat differently.

Which brings us back to the good news: All across the country, a new generation of ranchers is using old-fashioned methods such as pasture-feeding and the latest organic farming techniques to produce great-tasting, better-for-you beef. Yes, you might pay more (but we've got money-saving tips). Yes, you're going to have to do some taste tests (but that will be fun!). And yes, we're going to tell you where to buy it, how to cook it, and exactly what to say the next time you're biting into a juicy burger and someone asks, "Are you sure you want to eat that?" Just keep reading.

What the Label Says: Natural

What it means: A huge range of things-it can simply mean that the beef hasn't been altered with food coloring or artificial additives, or that it was raised without the use of antibiotics, hormones, or animal proteins. The price-and quality-of natural beef varies, and both usually correspond to how much special care a producer provides for the cattle. For example, Harris Ranch, in Selma, California, says that its natural beef, raised without hormones or rendered animal proteins, is free of antibiotic residues-but that doesn't mean the cows weren't ever fed the drugs.

All beef producers who give their animals antibiotics stop doing so prior to slaughter to avoid antibiotic residue-the law mandates it. Because this kind of natural beef isn't substantially different from mass-produced beef, it's not that much more expensive. Other producers take the "natural" claim further. Coleman Natural Meats in Denver, which raises 90,000 head of cattle each year, and Meyer Natural Angus, another large producer in Missoula, Montana, pledge that their animals receive no antibiotics, no hormones, and no animal by-products-ever. This translates into the consumption of more feed (without hormones and antibiotics, the cattle take longer to reach optimum weight) and higher management costs (producers must monitor animals more closely to keep them healthy).

As a result, this kind of beef usually costs about 25 percent more than the regular supermarket variety. At the most natural end of the spectrum are growers such as Bill Niman of Bolinas, California, who waits until cattle are 14 to 16 months old before moving them from grass to grain. (Most factory-farmed beef is switched at six months.) His animals receive shade while they're in the feedlot, sensitive handling at the slaughterhouse, and also eat no antibiotics, hormones, or animal by-products. But quality and good karma don't come cheap: Niman's meat is 30 to 100 percent pricier than what you'll find in the supermarket.

The bottom line: Most natural beef is grain-fed, producing a sweet, rich flavor that Americans have come to love. The best is free of frightening additives and more environmentally friendly than mainstream meat, but it costs more. To make sure you're getting the degree of "natural" you want, look for producers' labels and brochures that give a lot of detail about how their cattle are raised.

What the Label Says: 100% Grass-Fed or Pasture-Finished

What it means: Beef from animals that have spent their whole lives on pasture and are never fattened up with grain. Grass-finished beef is what most people ate before industrial farming took over in the 1950s. Its fans say that grass is more natural and, therefore, better for the cattle, the environment, and your health. "When I eat grass-fed meat, I have a sense that I'm eating the kind of food I'm designed to eat," says Jo Robinson, creator of the Web site eatwild.com, which is devoted to pastured-raised meat, dairy, and poultry. She may be right: Grass-finished beef is usually lower in fat, calories, and omega-6 fatty acids linked to heart disease. It's also higher in vitamin E and heart-healthy omega-3 fatty acids. (But not that high: You'll get two to five times more omega-3 fatty acids from grass-fed beef than regular beef, but you'll get 5,000 percent more from salmon.)

So how does grass-fed taste? It depends on the season, the animal, and the skills of the farmer-especially since many of them are new to this kind of ranching. "You can get meat that's tough and tastes grassy," admits Robinson. When cattle graze freely, rather than eating what's put in their trough, it's simply harder to produce meat of consistent flavor. Still, when grass-finished beef is good, it's delicious-lean, tender, and juicy, with a robust taste that many beef lovers prefer. For some this helps justify prices, which can be triple that of supermarket meat.

The bottom line: Eating an occasional grass-finished steak won't make you much healthier, and locating a producer you like may require a few taste tests. But once you find a great grass-finished steak, you'll feel a whole lot better about eating beef.

What the Label Says: Organic

What it means: Beef raised on only organic feed (grain or grass) and with no antibiotics, hormones, or animal by-products. In addition, the animals have been provided with "natural living conditions," including access to pasture even during grain feeding. The price of organic feed (a steer eats more than 30 pounds a day), plus the time and expense required for producers to meet usda organic certification standards, make organic beef expensive-it will cost you three times more than supermarket beef. If you're a purist, you probably won't mind. "If I want to eat organic carrots," says Doug Wallace, who ran Green Circle Organics until it was purchased last year by Sunnyside Farms in Washington, Virginia, "why would I want to eat an animal that didn't eat organic grain?"

The bottom line: Of all beef labels, "organic" is the only one certified by the USDA, so you know what you're getting-and what you're not. Taste is another story: Like many artisanal products, organic meat varies in flavor. Looking for consistent quality? Start with beef sold under a brand name.

Mean Machine

2007-06-09T04:37:00.001-07:00

Weight machines. Good or bad? Constantly evolving research suggests there are merits and drawbacks of each. Here is some interesting reading courtesy of MensHealth on which machines you should steer well clear of.

Standing-Calf-Raise Machine

Why it's bad: Most men can handle a substantial amount of weight--often more than they can squat--when doing this exercise because of the small range of motion of the calf raise. This adds up to a lot of unnecessary spinal compression, which can lead to severe back problems.

Smith Machine (for squats)

Why it's bad: The path the bar follows doesn't allow for proper spine mechanics, which can place excessive stress on the lower back. That's because the natural movement of your body during a squat is an arc, not straight up and down. Stick with the free-weight version.

Pec Deck

Why it's bad: It forces you to abduct your upper arm horizontally--that is, move it away from your body while holding it parallel to the floor--while rotating it backward against a heavy weight. This places tremendous stress on the front portion of your deltoid, which can lead to nerve injuries.

Deck of Cards Circuit

2007-05-31T04:48:00.000-07:00

Here's an interesting approach to circuit training involving created by Ross Enamiait. You may have seen our feature on Ross' awesome skipping training here.

"Are you interested in a conditioning protocol that is guaranteed to provide variety and intensity?

Look no further than a standard deck of cards. One sample could include pushups and burpees. Perform one set of burpees for every red card (Hearts and Diamonds) and one set of pushups for every black card (Spades and Clubs).

To perform the workout, you will start with a fully shuffled deck of cards (52 cards). All face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards will be face value (ex. 7 of spades = 7 pushups). Jokers are optional, and can be set to any value. For example, a joker could involve 20 reps (of burpees or pushups) or perhaps 50 reps of a different exercise (ex. 50 squats).

Work through the entire deck. Each card requires a set of pushups or burpees, depending on the color. Your goal is to work through the entire deck as fast as possible. If burpees are too difficult, switch over to a squat thrust without the jump.

Each shuffle of the deck will provide a new workout. You can perform several exercises with this protocol (ex. pushups, squats, burpees, pull-ups, etc.).

Mix it up and have fun with it."

This will really get your Heart pumping. Perform this circuit twice a week maximum.

Power Foods

2007-05-30T06:35:00.000-07:00

Feeding your body the right kinds of food is vital for a healthy lifestyle and aiding you in achieving your fitness goals. Here are some more power foods suggested by MensHealth that you should be eating regularly.

Wholemeal High Bran Bagels

Why? They're loaded with fibre, which keeps your digestive system healthy and stunts any mid-afternoon hunger pangs. The seeds are a good source of protein and essential fatty acids to help muscle growth.

Baby Leaf Spinach

Why? It protects your entire cardio-vascular system. A handful of the stuff will give you half your RDA of folate, which fends off depression and keeps your sperm count high.

Makerel Fillet

Why? A 2006 study published in the Journal Of The American Medical Association found that the hearty benefits of eating oily fish twice a week far outweighed the risks of consuming low levels of mercury in the feisty fish. So get stuck in.

Avacados

Why? Avocados have 60% more potassium – an electrolyte lost during exercise – than bananas. They are also rich in B vitamins which will help keep your wits up and your trouser size down, as well as vitamin C and vitamin E.

Tomatos

Why? This cancer basher is loaded with vitamin C: that's C for collagen which will help your body form strong tendons, ligaments and bone tissue after it has been lifting weights. Plus the abundance of lycopene can cut your risk of prostate cancer. Season with half a lemon and black pepper.

For more recipes and information on top quality Foods for Fitness, look here

Take a hike, with Nike

2007-05-27T10:24:00.000-07:00

"You don’t just take iPod nano on your run. You let it take you. Music is your motivation. But what if you want to go further?

Thanks to a unique partnership between NIKE and Apple, your iPod nano becomes your coach. Your personal trainer. Your favorite workout companion. Introducing Nike + iPod."

This is a great product that will really help you with your motivation, improve your cardio fitness and allow you to reach your personal fitness goals. If it's good enough for some of the worlds top athletes, then why not consider giving it a go? Thoroughly Recommended!

Find out more information here.

Bear Necessities

2007-05-21T14:28:00.000-07:00

Everyone needs a word or 2 of encouragement now and again, and most definitely someone to look up to. An example of just such a person is Bear Grylls, a British explorer and, quite frankly, a modern day hero among men.

"Bear spent three years with the British Special Forces.

During this time he had a horrendous parachuting accident whilst in southern Africa and broke his back in three places.

Yet two years later, after severe rehabilitation, he overcame the odds to become the youngest British climber ever to reach the summit of Mount Everest and return alive."

Quite an achievement, and clear demonstration of what setting goals for yourself, and having the strength of mind and character to fulfill them can do for you.

To find out more about Bear Grylls' fascinating story and what he's up to now, check out his website here.

Background in Supplements

2007-05-21T07:58:00.000-07:00

There are many opinions in the fitness world about supplements. Some claim you can get "massive" in days taking them, whilst others suggest they can do you some serious harm. With all this confusion, the fitness guru thought it best to invest some time in giving you some good background information in supplements.

A great deal of quality background information about supplements can be found here.

Here is some good background information on Creatine.

More and more supplements enter the market every month, promising great sounding benefits; however it is up to you to know what you want to be putting in your body. If in doubt consult your doctor before starting any supplement program.

If you are interested in getting hold of some supplements, consider looking at the links in our "Partners" section. Here you will find high quality retailers.

This is Sparta! The 300 Workout

2007-05-21T07:21:00.000-07:00

If you fancy a supreme challenge, take a look at this workout used to get actors in shape for the movie 300. A word of warning, it's a real killer, no joke.

Perform this routine twice a week for 4 weeks. Any more than that could lead to overtraining. Do not rest between sets.

Overhand Grip Pullups - 25 reps

Deadlifts with 135lbs - 50 reps

Pushups - 50 reps

24-inch Box jumps - 50 reps

Floor wipers (laid on the floor holding a barbell above your chest with locked out arms, bring your straightened legs upwards to the left side, lower, then repeat on the right side; that's 1 rep)- 50 reps

Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps

Underhand Grip Pullups - 25 reps

If you cant manage such a challenge yet, consider this workout to ease yourself into the big boy.

15 Bodyweight rows

25 Bodyweight squats

15 Pushups

50 Jumping jacks

20 Burpees

10 Close grip pushups

15 Bodyweight rows

You'll be a lean, mean killing machine in no time!

Thin Outside, Fat Inside?

2007-05-21T07:18:00.000-07:00

Here's an article from CBS news that is well worth a read.

Doctors warn thin people may be fat on the inside

Some doctors now think that the internal fat surrounding vital organs like the heart, liver or pancreas – invisible to the naked eye – could be as dangerous as the more obvious external fat that bulges underneath the skin.

"Being thin doesn't automatically mean you're not fat," said Dr Jimmy Bell, a professor of molecular imaging at Imperial College, London. Since 1994, Bell and his team have scanned nearly 800 people with MRI machines to create "fat maps" showing where people store fat.

According to the data, people who maintain their weight through diet rather than exercise are likely to have major deposits of internal fat, even if they are otherwise slim. "The whole concept of being fat needs to be redefined," said Bell, whose research is funded by Britain's Medical Research Council.

Without a clear warning signal – like a rounder middle – doctors worry that thin people may be lulled into falsely assuming that because they're not overweight, they're healthy.

"Just because someone is lean doesn't make them immune to diabetes or other risk factors for heart disease," said Dr Louis Teichholz, chief of cardiology at Hackensack University Medical Center in New Jersey, who was not involved in Bell's research.

Even people with normal Body Mass Index scores – a standard obesity measure that divides your weight by the square of your height – can have surprising levels of fat deposits inside.

Of the women scanned by Bell and his colleagues, as many as 45% of those with normal BMI scores (20 to 25) actually had excessive levels of internal fat. Among men, the percentage was nearly 60%.

Relating the news to what Bell calls "TOFIs" – people who are "thin outside, fat inside" – is rarely uneventful. "The thinner people are, the bigger the surprise," he said, adding the researchers even found TOFIs among people who are professional models.

According to Bell, people who are fat on the inside are essentially on the threshold of being obese. They eat too many fatty, sugary foods – and exercise too little to work it off – but they are not eating enough to actually be fat. Scientists believe we naturally accumulate fat around the belly first, but at some point, the body may start storing it elsewhere.

Still, most experts believe that being of normal weight is an indicator of good health, and that BMI is a reliable measurement.

"BMI won't give you the exact indication of where fat is, but it's a useful clinical tool," said Dr. Toni Steer, a nutritionist at Britain's Medical Research Council.

http://www.cbsnews.com/stories/2007/05/10/health/main2788524.shtml

In response to this article, it is therefore clear that dieting alone will not stand you in good stead to achieve your personal fitness goals. We can see that it is absolutely necessary to include a good form of cardio exercise in your workout. Some effective pointers can be found here.

Small Changes, Big Results

2007-04-30T12:31:00.000-07:00

There are many small changes you can make to your workout and fitness regime that will yield huge results. The following is a list of such changes:

- Run Uphill
Simple, but effective. Running uphill requires more effort than on flat, consequently working your body harder and improving fitness. The more you run uphill, the quicker you will improve fitness.

- Exercise before Breakfast
Have a glass of water and off you go. Exercising before breakfast really stokes the fire and burns more fat as a result.

- Squeeze when you Bench Press
Whenever performing a Bench Press, squeeze your arms and chest so it feels like you are bringing them together. This move really builds a rock solid chest.

- Alternate arm position on Situps
The smallest change in arm position will exercise different muscles in your core. Try situps with the traditional hands behind the head position; with your arms crossed on your chest; with your arms extended out above your head and with your arms extended out to your sides.

- Bring 1 arm closer on Pullups
Try doing Pullups with 1 arm in the normal position and 1 arm closer to your body. This will engage more muscles than merely performing Pullups in the traditional manor.

- Crawl when doing Pressups
Instead of remaining stationary when doing Pressups, perform them in such a way that you are crawling when pressing your body up. Remember to keep your legs straight and your hips tight.

Marine Breeze

2007-04-22T05:07:00.000-07:00

The Royal Marines are tough, no doubt. But what aspects of fitness do they use to get into such good shape? Apart from the miles of running they do, body weight exercises are paramount. Here is a workout they use to gauge who has what it takes to become a Marine. Do you?

- Warmup
Bleep test (shuttle runs between 2 lines, 20 metres apart, at a pace dictated by bleeps, beginning at level 1), Level 11 Minimum.

- Pressups
60 pressups performed none stop, at a rhythm of 1 second up, 1 second down.

- Situps
85 situps performed none stop, at a rhythm of 1 second up, 1 second down.

- Overhand grip Pullups
10 overhand grip pullups, at a rhythm of 1 second up, 1 second down.

Perform the body weight exercises 1 after the other, with 90 seconds rest in between.

If you can do all the above, think about signing up! Well done.

Check out this Pushups training program to help you achieve 100 pushups at
once. It will really have you doing 100 pushups for breakfast!

Pressup for Big Biceps

2007-04-18T12:56:00.000-07:00

Normally the pressup mainly works the triceps, leaving the biceps as a secondary participant. This new move developed by the Fitness Guru really targets the biceps.

Grab a pair of dumbbells and position them shoulder width apart on the ground. Get into the pressup position and take up an underhand grip on the dumbbells. Your knuckles should be facing the ground and your wrist should be facing forward. Slowly lower yourself to the ground, pause, then return to the starting position very slowly, so as not to injure your wrists.

Perform 3 sets of 8 repetitions of this exercise.

Japanorama

2007-04-04T07:21:00.000-07:00

The Tabata Protocal is a Japanese training technique using body weight exercises that has been proven to improve fitness levels. Essentially, it is interval training with body weight exercises.

Exercises that are used in the Tabata Protocal are Pullups, Prisoner Squats and Pressups. Here's how to do it:

Perform underhand grip Pullups for 30 seconds, rest for 10 seconds and then change to overhand grip and repeat. Perform this series of exercises for 4 minutes in total. Rest for 90 seconds and then progress to the next exercise.

Perform Prisoner Squats (slow squats with your hands behind your head) for 30 seconds, rest for 10 seconds and then repeat. Do this for 4 minutes in total. Rest for 90 seconds and then progress to the next exercise.

Perform alternating Normal, Wide and Close grip Pressups for 30 seconds each, with a 10 second rest period in between sets. Do this for 4 minutes in total.

After doing all exercises, finish with a small cool down and stretching period to avoid injury.

6 Week Six Pack

2007-04-02T12:09:00.000-07:00

Summer is almost upon us, but there is just enough time to shed that belly fat and build a six pack that will make heads turn your way. If you aren't interested in getting a six pack, you can still use this regime to tone up.

This will be an Ab workout you can incorporate into your regular workout, preferably at the beginning as you might forget or, indeed, not want to perform the exercises at the end because you are tired. You will be performing the exercises 3 days a week, with a good cardio workout on the off days to really get your body pumping. It is the cardio that really sheds the fat, the exercises merely tone up your Abs, so it is absolutely necessary to do. Combine regular workouts with a good clean diet to see the best results.

- Workout 1

Situps (3x20)
A classic move to build a solid core. Lie on the floor with your knees bent and facing upwards. Place your hands behind your head and slowly sit up so your chest is touching your knees. Pause and slowly return to the starting position.

Floor Leg Raises (3x20)
This move really targets the lower abs which are regularly neglected. Lie on your back on the floor with your legs straight. Take a deep breath in, and keeping your legs straight bend at your torso and raise your legs upwards so they are at 90 degrees to the floor. Pause, then VERY slowly lower them to the floor.

- Workout 2

Plank (3x 30 second holds)
Assume the classic pressup position, then move down so you are resting on your elbows with your arms bend and forearms in line with your legs. Hold this position for 30 seconds. Once you find that easy, progress to 1 minute or more.

Hanging Leg Raises (3x8)
Grab a pullup bar with a wide underhand grip. Lean back slightly and draw your knees up towards your chest in a controlled manor, keeping them locked together during the entire move. Hold this position for 5 seconds and then return to the starting position.

- Workout 3 (Power Workout)

Floor Runners (5x10)
This exercise is a real tester, prepare to feel the burn! Lie on your back on the floor with your legs straight. Raise your legs a bit off the floor and hold. Perform a small crunch with the top half of your abs, just enough so you can feel the strain and hold this. At the same time, bend your knee and bring your left leg upwards to your chest, slowly return it to the original holding position. Repeat this movement with your right leg. Thats1 rep.

Sly Stallone Broomstick Twists (3x15)
Here is a exercise created by Sly himself, which he used to get a perfect set of abs and a rock solid core in the Rambo and Rocky movies. Set an incline bench with ankle supports to 45 degrees. Sit upright on the bench, making sure your feet are secure under the supports. Grab a broomstick and hold it behind your head or across your shoulders, supported by your outstretched arms. Twist left and right on the axis of the stick. You should feel an intense burn in your core.

ALTERNATIVELY, if you have neither a broomstick or a workout bench at hand, get into the situp position with your knees bent and secured under some form of weight. Situp slightly so you have performed a "half situp". Hold this position and extend your arms out to your sides, and start twisting left and right. After 15 reps on each side, return to the original situp position with your back on the floor.

Pressup Plank (3x1minute holds)
Get into the classic pressup position, with your elbows locked. Tense your abs and get ready for some pain. Hold this position for 30 seconds without lifting your bottom up to make it easier. Once you can hold it for 30 seconds, progress to a minute or more.

- Cardio Workouts
Have some fun with the workouts, but push yourself so that you are exhausted at the end.

Perform a combination of intervals and duration cardio, such as 5x 30 second sprints followed by a 15 minute period of steady state cardio.

Some forms of cardio that could be attempted include running, swimming, skipping, cycling or using machines such as rowing machines or elliptical trainers.

New Exercises!

2007-03-30T10:57:00.000-07:00

After a short break, Fitness Guru is back and better than ever. Here are some new exercises that you could include in your workout regime. Be warned, they are lethal!

- Sprinting on the spot
Skipping is an excellent form of total body cardio; however, sprinting on the spot really gets your heartbeat up. Try short intervals of 5x30 second sprints followed by 1 minute of gentle jogging on the spot as a recovery. Hurts, doesnt it?

- Pressup Burpees
Get into the pressup position and prepare for hell. Perform 1 pressup and immediately perform 1 squat thrust, then quickly get to your feet and perform a star- jump. That's 1 rep. Perform 3x10 reps.

- 1 Arm Pressups
A real show off exercise, but one that builds excellent upper body strength. The key to performing this exercise is to make a stable "tripod" with 1 arm and both your legs spread as far as possible. Get into the tripod position and place your free arm on your lower back. Slowly lower your body to the floor, pause and push yourself up to the starting position. If you can manage 1 rep on both arms you are doing well. Perform 3x8 reps at least 3 times a week to see good results.

- Power Pressup
Again a good show off exercise, but one that builds good upper body power. Get into the standard pressup position. Lower your upper body to the floor as normal, pause, then explode upwards with your hands leaving the floor. For an extra challenge, clap your hands together when your arms leave the floor at the top of the move. Be careful not to smash your face on the floor. Perform 3x8 reps of this exercise.

Sports Shoes

2007-03-05T14:03:00.000-08:00

Wearing the right shoes whilst exercising or playing sports is important. Fact. Getting the right pair of shoes for your feet can save you from serious injury and minimise muscle strains/ pulls over time.

If you are serious about exercising and are a keen athlete, or you just like to include running or any sort of activity where compression of the feet occurs, it is well worth seeing a specialist who will be able to analyse your running style and prescribe a pair of shoes specifically for you. Nowadays personalised inner soles can be ordered so that your shoe is correct to your footprint.

If you choose not to invest in a new pair of sports shoes, here are some tips to minimise injury and save your feet and legs:

- Purchase shock absorbing inner soles that will decrease the impact of running on hard surfaces
- Alternatively, purchase "heels" that can be inserted into the shoe
- Think about purchasing an ankle support if your shoes are not cut high enough
- Stretch thoroughly before and after any sort of physical activity
- Minimise the amount of time spent running on hard surfaces such as concrete
- Concentrate on running on softer surfaces such as a gymnasium floor, grass or sand

Eye of the Tiger

2007-02-26T06:20:00.000-08:00

After a while, motivation can be a problem. Few people want to get up and go for a run when it's cold and raining outside, few are dedicated enough to get up at 8.30 and get down the gym. One sure fire way of staying motivated is to watch someone else do it. Without a doubt, Rocky is the one film that will make people feel like getting up and working out. The Rocky theme instills a sense of vigor, one that will ultimately lead to maximal effort in achieving personal fitness goals.

Instead of being lazy and thinking "one day off won't hurt", buy Rocky and get yourself into gear!

The Rocky Anthology

The Best of Rocky Soundtrack

The Rocky Guide to Life

Stallone: A Rocky Life

Check out how Sly Stallone got in shape for Rocky, and how you can too.
Sly Moves Workout Guide

Supersets

2007-02-23T11:00:00.000-08:00

Supersets are a great way to minimise time and increase the intensity of any workout. Supersets are when you move directly from one exercise onto another without any rest. To see the best results, opposite muscle groups should be worked, for example biceps and triceps, chest and back. After a while, your body and muscles become used to a set workout and stop growing. Performing supersets is an ideal way to kick start your body back into action. Here is an example superset routine designed by Sylvester Stallone himself:

Monday and Friday
- Overhand Grip Pullups to Wide Arm Pushups (Back/ Chest)
- Incline Bench Press to Narrow Grip Pulldowns (Chest/ Back)
- Dumbbell Punches to Rocky Runners (Shoulders)
- Dumbbell Shrugs to Cable Press Downs (Back/ Triceps)
- Leg Presses to Calf Raises (Legs)
- Lunges to Leg Extensions (Legs)
- Hanging Leg Raises to Broomstick Twists (Abs)

Wednesday
- Overhand Grip Pullups to Barbell Curls (Back/ Biceps)
- Preacher Curls to Hammer Curls (Biceps)
- Rocky Runners to Cable Press Downs (Shoulders/ Triceps)
- Low Pulley Curls to Overhead Rope Pushdowns (Biceps/ Triceps)
- Dips to Underhand Grip Pullups (Triceps/ Biceps)
- Hanging Leg Raises to Broomstick Twists (Abs)

Perform 2 sets of 8-10 repetitions for each superset. You should spend 2 weeks maximum performing this superset routine, then revert back to your previous workout. Or indeed, create a new one to keep your muscles guessing.

More information about how to perform the above exercises can be found below:

Arms
Back
Legs
Chest
Shoulders
Abs

Blood, Sweat and Tears

2007-02-20T14:00:00.000-08:00

With all the effort put in to exercising, it is not suprising that some unwanted odors may occur. We are talking about sweating due to rigorous exertion of the body. Put simply, here are some recommended solutions for personal hygiene to combat body odor and excessive perspiration:

- Mitchum for Men
- Old Spice Red Zone
- Sure for Men
- Nivia for Men
- Adidas Sport
- Lynx/ Axe Dry

Fitness Guru recommends Mitchum for Men for it's top quality perspiration and odor prevention, in addition to excellent website marketing, and Old Spice Red Zone for the no- nonsense approach they take to personal hygiene.

Short Circuits?

2007-02-19T10:06:00.000-08:00

Circuit training is a quick and effective way of exercising many parts of the body in a short space of time. Many exercises can be incorporated into circuit training, using bodyweight or with the aid of free weights or weight machines. The aim of circuit training is to perform different exercises one after another with very little or no rest.

The benefits of circuit training are that it does not always require expensive gym equipment, it can be done almost anywhere, it is possible to exercise different parts of the body in quick succession and it is easy to adapt to target various elements of fitness/ tailored to a specific sport.

Generally speaking, it is better to undertake circuit training in an open space so that various different stations can be set up (either outside or in a sports hall). This allows for sprinting to be incorporated into the circuit thereby building fitness. Another advantage of performing circuit training in an open space is that a few people can make use of the circuit at the same time, or you can use different stations based on what ever exercise you feel like doing next.

Here is a generic circuit for a total body workout:

Station 1: Pressups
- Perform 25 pressups

Station 2: Situps
- Perform 20 situps

Station 3: Squat Thrusts
- Perform 30 Squat Thrusts

Station 4: Burpees
- Perform 15 Burpees

Station 5: Star Jumps
- Perform 15 Star Jumps

Station 6: Dumbbell Squats
- Perform 10 Dumbbell Squats

Station 7: Lunges
- Perform 15 Lunges

Station 8: Pullups
- Perform 10 Overhand Grip Pullups

Station 9: Bent Over Rows
- Perform 12 Bent Over Rows

Station 10: Dumbbell Curls
- Perform 8 Dumbbell Curls

Station 11: Shoulder Press
- Perform 8 Shoulder Presses

Position each station 10 meters apart. After 1 exercise, sprint to the next station, back to the previous station and then back to the station you intend to go to.

Perform this circuit twice with 1 minutes rest after each circuit and no rest between exercises. Build up to 4 times when you feel it becomes too easy. Perform this circuit 3 times a week to see optimum results. You can adapt the circuit so it incorporates exercises you enjoy doing, or that are specific to your sport (if any).

If you aren't wishing you were dead at the end of each circuit, you aren't putting enough effort in. Remember, the more effort you put in, the better results you will get out of it, taking you one step close to your personal fitness goals.

Fire Up The Grill

2007-02-18T14:02:00.000-08:00

Preparing and cooking good, clean muscle foods can be laborious task for some. However now there are many solutions on the market, in the form of grills.

Everyone has heard of the "lean mean grilling machine" that is the George Foreman Grill. This solution grills a variety of meats and other foods to perfection with minimal effort and maximum taste. Unlike many household grills, the George Foreman Grill drains fat that can potentially stick around making good, clean foods less appetising. Throw on a steak, some skinless chicken breasts, a corn on the cob or some fish. The George Foreman will keep your food moist and tasting like that of champions.

Another worthwhile grill to take note of is the Hulk Hogan Ultimate Grill. This takes grilling to a whole new level with it's different grill types and large surface areas. A perfect solution for preparing and grilling lean meats and other muscle foods.

So fire up the grill and exploit the benefits these machines have to offer. They will aid you in maintaining a good, clean diet which will make it easier to achieve your personal fitness goals.

Update: Skipping for Ultimate Fitness

2007-02-17T14:37:00.000-08:00

There has been much debate over whether skipping is actually a worthwhile form of exercise. It is a well known fact that many top boxers include skipping in their fitness regimes as it mimics the effort needed in a real fight.

Take a look at THIS guy showing us all how impressive skipping can be. Undoubtedly he has spend many hours practicing his technique so he can perform these moves with total ease.

Anyone who believes skipping is merely a waste of time should take note of this, as it is evident that skipping can improve co-ordination, speed and reaction.

Take a look at a previous post about cardiovascular workouts to see what sort of skipping regime should be performed to improve your fitness and bring you closer to achieving your personal goals.

Fitness Equipment

2007-02-17T14:16:00.000-08:00

Looking to make a home gym? Want to buy a few bits on the side so you can do the nitty gritty at home? Here are some suggestions for equipment you might consider taking a look at and adding to your arsenal:

Barbell and Dumbbell Set

Marcy CR5N Multigym

High Qualtiy Gold's Gym Workout Gloves

Marcy Squat Rack

Technofit Rowing Machine

Technofit Exercise Bike

Apollo Double Grip Medicine Ball

Reebok Swiss Ball

LA Fitness Punchbag and DVD

Technofit Weight Bench

Gold's Gym Resistance Pack and Skipping Rope

These are just some basic ideas, it is up to you to decide exactly what aspects you want to explore within your own budget.

Fitness Foods

2007-02-14T12:06:00.000-08:00

Now you know the types of foods that are good for you, in addition to when and why you should eat them. Here are some generic menus to help you on your way. Packed full of Fitness Foods, they will help you to build muscle, lose weight and generally feel better. There is an old saying "eat breakfast as a nobleman, lunch as a king and dinner as a pauper", this mindset describes the amount of food you should be eating at each meal, and is certainly evident here.

Breakfast
- Oats with milk, topped with raspberries, a glass of prune juice
- Peanut butter on toasted bread, a glass of orange juice, a glass of milk
- 3 Egg omelet with spinach and ham, a glass of prune juice
- Oats with honey and milk, a banana, a glass of orange juice

Lunch
- 3 Egg omelet with spinach, toasted bread, Cottage Cheese
- Tuna on toasted bread with olive oil, lettuce, 2 boiled eggs
- Flame grilled chicken sandwich (on toasted bread) with mustard and spinach, sliced tomato
- Pita bread with flame grilled chicken and avocado, lettuce with a sliced boiled egg and olive oil
- Brown rice, tuna on toasted bread with olive oil, spinach, cottage cheese
- Pasta in olive oil with garlic and herbs, lettuce and cottage cheese

Dinner
- Chicken fillets, brown rice with sweetcorn and peas, lettuce with olive oil
- Steak, broccoli, beans, spinach in olive oil with cottage cheese
- Tuna and brown pasta bake with sweet corn (no cheese, use low fat milk/ cream)
- Chicken stir fry with bean sprouts, cabbage, onion, garlic, peppers, mushrooms and brown rice
- 3 Egg omelet, spinach, peas, sweetcorn, brown pasta with olive oil

Snacks
- Low fat yoghurt
- Cottage cheese
- Protein shake
- Oats with milk
- Glass of juice

It is important to determine your daily calorific. Here is a simple calculation to do just that:

A. Your weight in pounds: _____

B. Multiply A by 12 to get your basic calorie needs: _____

C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____

D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____

E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____

F. Add D and E, and divide by 7: _____

G. Add C and F to get your daily calorie needs: _____

If your goal is to bulk up, add 500 to G: _____

If your goal is to slim down and tone up, minus 500 from G: _____

Another aspect to take into account is the amount of protein that should be consumed every day. This should be 1g per pound of body weight. So a person that weighs 200 pounds should consume 200g of protein a day.

If you follow this diet strictly with maximum effort, taking into account the necessary calculations, you will be on course to fulfill your personal goals.

Healthy Eating

2007-02-14T08:50:00.000-08:00

Having a balanced, clean diet is fundamental in aiding fitness improvement. It can help in muscle building, weight loss and generally feeling better and achieving your personal goals. It is important to determine what "diet" means. Essentially it describes what you consume through eating and drinking, whether this be chicken breasts, steak or water.

When most people hear the word "diet" they have mental images of people starving themselves thin, or eating disgustingly plain foods all the time. Indeed, diet is a buzzword nowadays, with many celebrity style fad diets circulating about. Prime examples of these are the Atkins Diet, South Beach Diet and the Pritikin Weight Loss Breakthrough. All of these diets claim to make weight loss quick and easy, and have you feeling better in a week by targeting and exploiting various aspects of nutrition such as protein, fats and the dreaded carbohydrates. The simple fact is that diets such as these do not work. How many people do you see "on a diet", experiencing no results or looking ill from lack of various nutrients they have cut out? It is also worth looking at the individuals who invent these diets. Do they practice what they preach? Are they all thin, prime physical specimens? In a word, No.

So lets explore what makes up a good, clean, balanced diet. Lets examine the foods you should be eating, and when you should be eating them.

The basic rule is to eat 6 small meals a day. This will keep you feeling full and satisfied all day, instead of snacking every few minutes, filling your face with unhealthy foods such as burgers, chips and soft drinks. Here is a basic guideline as to when you should be eating throughout the day:

09:00- Breakfast
11:00- Small, healthy snack
13:00- Lunch
15:00- Small, healthy snack
18:00- Dinner
20:00- Small, healthy snack

Take a look at your current diet and make a list of the things you know you should not really be eating lots of (such as pizza, burgers, chips, fries, hot dogs and other high fat foods). Put this list to one side, we will come back to it later. Now take a look at the things you feel are healthy (meats, dairy products, vegetables, storageables such as pasta or rice). You should be eating these types of things regularly, but in moderation.

Lets analyse some important aspects of nutrition, this will give you a clear overview of the pros and cons of various types of food.

Carbohydrates
Carbs do not get the respect they deserve. In this day and age, it is like people have been programmed to not eat carbs for fear of becoming obese overnight. While it is true that some carbs can lead to gaining weight, there are others which should be a staple form of your diet. Good Carbs such as brown rice, brown pasta, fruits and wholemeal products should form the bulk of your carbohydrate intake. They allow for the slow release of energy through the day, which will leave you feeling alert. Bad Carbs such as white breads, sugary products, white rice, white flower and so forth should not be consumed much. It is easy to identify bad carbs, essentially if it tastes good its bad. On a serious note, bad carbs can be identified as they almost always lead to an energy high followed by a downer leaving you feeling sleepy and apathetic. This is due to the excessive insulin and other chemicals your body produces to break them down. Identifying good and bad carbs should be the first thing you do when cleaning up your diet.
Pro: Give you energy (more effective through good carbs)
Pro: Make you feel alert and content
Con: Can lead to highs and downers (bad carbs)
Con: Can lead to weight gain if consumed in large amounts

Proteins
Proteins are essential for the body to build muscle, repair tissues, fight infection and maintain a balance of fluid. They should be consumed regularly. Having protein in your body means your metabolism will be faster and therefore lead to weight loss. Just as there are good and bad carbohydrates there are also good and bad proteins. Examples of good proteins are skinless, boneless chicken breasts, steak, lean pork chops, beans and other pulses, eggs, dairy products and fish. Examples of bad proteins are deli meats, burgers, hot dogs and other sausage meats (use your judgement here, if its covered in fat or has been fried its no good). Generally, the rule is that if more than 30% of your daily calorific intake is protein, your over the limit. However this can change depending on whether you're looking to bulk up and add muscle.
Pro: Can prevent illness
Pro: Helps build muscle
Con: Can lead to weight gain if consumed too much

Fats
Fats are not bad for you (in conservative amounts). As with other areas of nutrition, there are good and bad fats. The most unhealthy type of fats are trans fats. These can be found in cookies, crackers, chips, popcorns, margarines, instant noodles and fried foods. Saturated fats, such as those from animal products are also bad for you in large amounts, so don't overdo it on the steak. Good fats such as Omega- 3s are essential for the body, they can reduce heart disease and cancer. These are mainly found in fish, greens and nuts. Monounsaturated fats such as those found in oils are also essential for the body. These enrich the body with vitamin e and other antioxidants. Olive oil is the best form of monounsaturated fat to consume on a regular basis, not only is it good for you, it tastes great too.
Pro: Provides the body with antioxidants
Pro: Helps keep the body healthy
Con: Can lead to weight gain if BAD FATS are consumed in large amounts

Dairy Products
Most people cut dairy products out of their diet as soon as they decide to lose weight. This should not be the case. In some respects this is justified, dairy products such as full fat milk, high fat cheeses and full fat creams do lead to gaining weight and should therefore be avoided. However most other dairy products that are low in fat are perfect to eat. Not only do dairy products contain calcium that helps strengthen bones, they also contain high levels of protein. Low fat milks, yoghurts and cottage cheese especially should form the bulk of your dairy product intake for reasons explained above.
Pro: Taste Great
Pro: Contain lots of Calcium and Protein
Con: Can lead to weight gain if full fat products consumed regularly

Fibre
Most people nowadays do not eat enough fibre or "roughage". Fibre helps our body eliminate waste and sweeps out harmful toxins before they can do any damage. It is therefore essential to include a generous amount of fibre in your diet. Not only does it lower cholesterol, it steadies your blood sugar levels so you don't experience highs and downers. Fibre can be found in foods such as beans, oatmeal, chickpeas and other such pulses. Fruits such as dates and figs are also packed full of natural fibre and should be consumed regularly.

By now you might be thinking "enough already!". Sticking to a clean diet is a tough task to undertake. Even though it is rewarding in that you will start to feel and look great, it is just difficult. It is human nature to want to go off on a tangent and eat something unhealthy like a cheeseburger or a pizza now and again. That is why you should stick to a clean diet apart from 1 day when you can eat anything you want (sunday). Take out that list of unhealthy foods you made earlier and enjoy it. Sit down and order a pizza or have a hotdog or 2. Get all your cravings out of your system on your day off, this will make sticking to a clean diet in the week seem incredibly easy!

Music for Fitness

2007-02-13T11:16:00.000-08:00

Music is an essential tool when performing exercise. It can set your mood, psych you up and determine a pace at which to exercise to. Here are some recommended workout tunes, so turn up the volume and feel the pump!

Rocky (Gonna Fly Now)- Bill Conti

Eye Of The Tiger- Survivor

Thriller- Fall Out Boy

My My My- Armand Van Helden

Say Say Say- Hi Tack

Danger Zone- Kenny Loggins

Top Gun Anthem- Harold Faltermeyer

Bat Country- Avenged Sevenfold

I Won't See You Tonight (Part 1)- Avenged Sevenfold

Scott Farcas Takes It On The Chin- Less Than Jake

Is It Any Wonder- Keane

When You Were Young- The Killers

Mr Brightside- The Killers

Closing Time- Semisonic

Killing In The Name- Rage Against The Machine

Sandstorm- Darude

Slam- Pendulum

Apollo 440- Ain't Talkin' 'Bout Dub

Insomnia- Faithless

If I Cant- 50 Cent

Shake Ya Tailfeather- Nelly/ P Diddy

Hate Me Now- Nas/ P Diddy

Tears Don't Fall- Bullet For My Valentine

Wake Up- Arcade Fire

Fitness Literature

2007-02-09T11:39:00.000-08:00

Aside from various recommended items of fitness literature which can be found here, you might want to look at the FREE ebooks listed below to broaden your knowledge. Remember that these have been written to prove specific points and are not set in stone, however they do provide a good overview of the issues they cover.

Training Journal ebook

Weight Loss Scams

Unlock your Muscle Gain Potential