Author: plugin

by: Rolf Rasmusson
Body Building Supplement ‘ what is it?

The term ‘body building supplement’ is familiar to almost everyone nowadays. Body building supplement is a supplement that is designed to help people who use it to achieve several things that include but are not limited to weight gain, muscle building, and strength training. There are many other reasons for using body building supplement products but these three are probably the most popular.

Body Building Supplement ‘ variety.

Currently there is a wide range of body building supplement products in the US market. Most of the time, you will probably have a real tough time figuring out what body building supplement does what, and what supplements you should take. There will probably be a lot of confusion when you are looking for the right supplement for your needs. Consult with you trainer and with your doctor. They can make it easier for you to make a selection and purchasing decision dealing with body building supplements.

Body Building Supplement ‘ examples.

Since there are so many body building supplement products available to public, for almost every need in bodybuilding, there’s a supplement that answers that need. The choice of supplement depends a lot on what are the goals of your body building program. For example, if your goal is gaining weight, many athletes say that creatine is essential.

But since there is no scientific proof of the benefits of creatine or many other supplements, be careful and don’t simply trust that the claims on the label of the product. Spend some time researching abut the product, consult with professionals. The body building supplement that you will use should both bring the positive body building results and be safe. If you are using several body building supplements, make sure that they can be used together without any danger to your health.

About the Author

Additional interesting content
at www.nutritional-supplement-4u.com

by: Chris Chew
How to build sexy perky butts and buns?

Do you know that whether you are a guy or a gal, one of your anatomies that are constantly being scrutinized is your butt? Many do say that a perky butt is one of the most attractive part of a human body. And don’t you think it is? Certainly so!

Take a look at your own buns right now. Is it tight perky and strong or is it saggy and lumpy? Worse, is it without any tone and just hangs there like a piece of flesh just out from the butcher store? If you really want a tight and sexy butt that make heads turn when you are in a pair of tight jeans or in your bikini, read on.

Your butt consist of three muscles, the gluteus maximus, gluteus medius and gluteus minimus. The gluteus medius and gluteus minimus are the muscles on the sides of the hip that are used for the internal rotation of the thigh. The gluteus maximus is the largest of the three muscles and is used for hip extension, outward rotation, leg adduction and leg abduction. These muscles are collectively called the “Glutes”.

Strong glutes helps us in our daily activities like climbing stairs or squating to pick sonething besides looking good and sexy. These muscles are essential in sports activities. Strong glutes will power your participation in any sport, like cycling and especially in jumping sports such as football, volleyball, soccer, basketball and net ball.

If your glute is hanging and lump then there is a layer of fats covering the muscles. If that is the case, its simple. Just lose the fats by a combination of cardio, weight resistance exercises and a clorie restriction diet.

To have great looking strong glutes, weight resistant exercises must be included in your workout routines. For some people, exercises such as running up slopes, stair-master or step climbing will have good effect in shaping the buns. But to have that perky sexy butt, you will have to incorporate Squats, Dead lifts and Lunges which are fantastic butt shapers. All these exercises are described and picture illustrated in my ebooks “Burn Fat Build Muscles Fast”.

So in a nutshell, you need to lose fats and build a well muscled glute in order to own a sexy perky butt that make heads turn and eyes glued to your bottom posterity. That isn’t difficult. All you need is some commitment and determination on your part and you are already half way there.

About the author:
Chris Chew is a personal trainer and count actors, pageant winners, models and other celebrities as his clients. He runs a fitness training school in Singapore at http://www.sgfitnessonline.comand is the author of “Burn Fat Build Muscles Fast.” See his books at http://www.sgfitness.com

2024
Circulated by Article Emporium

by: Tim Webb
Recent studies have shown that if you perform just five minutes of reasonably intense exercise in the morning you can potentially burn up to twice as many calories you normally would during the day! 2024

What this means is that for those people who often claim I don t have time! there really is no excuse now for not doing five to ten minutes of physical training each day.

This is in reach of everyone!

There is no need for people to run five miles before breakfast. A healthier more focused you is within five minutes reach! Also there are other benefits of doing something physical upon rising in the morning. Breathing deeply and moving your body first thing not only allows you to burn more calories throughout the day but it also puts you in a better mood as well as obviously going a long way to providing yourself with better health.

In short, you will be more inclined to take the day by the scruff of the neck , so to speak, and to want to pursue goals and objectives if you are fully awake and energised for the day.

Below are listed some of the major benefits of doing something active each morning. Remember them when you think it is too much effort! .

1. Increased calorie burn throughout the day.

2. Higher energy levels.

3. Better health and fitness.

4. Due to point number three, a higher chance of living a longer more abundant life.

5. An increased likelihoo2024at you will want to reach and achieve targets and ambitions in your life due to feeling positive and energised through exercise.

Remember, then, that success in fitness, or indeed in any area of life, is so often dictated by what you do (or do not do) each and every day for as little as five minutes at a time!

Develop daily positive habits where your health is concerned and see and feel your results soar!

Tim Webb 2005

About the author:
Tim Webb is a fitness instructor, Ju Jutsu instructor and competitor. He specialises in easily accessible deep breathing exercises that combine breath and mind together. His site http://www.BreathForSuccess.comoffers a product that provides deep breathing exercises for invigorating yourself, alleviating stress and anxiety, and highlights how your breath can be tied in with your goals to move you towards them in record time!

by: chris raynor
Australians are often divided into the haves, and the have-nots. 2024

But they’re not always talking about money.

These days, it’s often the haves (too much body fat), versus the have-nots (not overweight).

We can’t seem to make up our minds whether to eat at McDonald’s, KFC, Pizza Hut, Krispy Kreme, Starbucks, and All-You-Can-Eat fast food restaurants, or whether to grab a protein snack, a freshly-squeezed fruit juice with wheatgrass and go straight to the gym.

Women’s Magazines have the same problem. A sample magazine from this month featured diet and exercise routines from three TV personalities and movie stars. Yet the back section of the magazine featured recipes such as luscious mocha fudge cake.

The incidence of obesity in Australia rose dramatically in the 90s – 80% for women. And over 20% of children and adolescents are overweight or obese. Our eating habits are often unbalanced.

Yet a trip to the local beach shows a large number of exceedingly fit bodies, often accompanied by personal trainers. Perhaps the rebellion has begun.

Australian authors are now responsible for several internationally-known health and fitness books, such as the Sandra Cabot’s Liver Cleansing Diet, the CSIRO WellBeing Diet, and Jennie Brand-Miller’s New Glucose Revolution.

So let’s assume you’ve decided to improve your health and fitness, upped your intake of raw fruit and vegies (for Liver Cleansing), are monitoring your intake of white breads and potatoes (for Glucose Revolution), and planning a BBQ based around lean meat for dinner tonight (CSIRO diet).

A November 2005 announcement from Jennie Brand-Miller is good news for the traditional Ocker image of throwing a shrimp on the barbie, while drinking a cold beer.

Apparently moderate alcoh2024ntake has been related to a reduced risk of type 2 diabetes and coronary heart disease. The new study looked at the impact of beer, white wine and gin on a carbohydrate-based meal. The result was that the alcoholic drinks, in particular the white wine, helped to lower the glucose and insulin response after the meal.

So if someone criticises you for that pre-dinner drink this summer, just say that you’re making an effort to avoid diabetes. They may just buy you another drink for being so thoughtful.

Cheers.

About the author:
http://www.womens-health-and-fitness.comprovides beauty, exercise, health and nutrition tips for women.

by: Paul M. Jerard Jr.
Every challenging occupation yields some sort of satisfaction, but the fitness professionals industry had an amazing 85% job satisfaction rate according to an Idea Health & Fitness survey.

Job Satisfaction

In the same survey, 98% of those interviewed felt that “My work gives me a feeling of personal accomplishment.” Lack of personal satisfaction is the most frequent reason why people leave a job. These statistics make it obvious that this is an extremely harmonious atmosphere to work in.

For many of us who worked in the corporate world and shifted into the health and fitness industry, the energy felt in a health club, ashram, or wellness center is similar to being on vacation.

There’s always something to do, but the job itself is very gratifying.

Rewards of Helping Family, Friends, Students, and Co-workers

Your self esteem improves as you find solutions for the pain management of others, ailments, fitness, stress management, positive thinking, etc.

The list goes on, as you continue your own journey of self improvement, but the feeling of gratification you get from helping someone find the right path, is beyond words.

You will always remember: That student who reaches their ideal body weight, the physically impaired student who finds that they, too, can live a better quality life, and the student who leaves your class without the headache or backache they came in with.

Your Own Health

As a practitioner of Yoga2024u have become more aware of your daily ups and downs. You monitor your breath, posture, moods, diet, and exercise on a daily basis.

As a Yoga teacher, you are setting an example to your students and teaching them to live a quality life. This path will enable you to live longer and live better.

There is no Shortage of Work

When the working world is in the “9 to 5” mode, you have many opportunities with Corporate Accounts, The Fitness Industry, Senior Centers, Medical Centers, Referrals, etc.
This is when you to teach them, with any free time you have.

Once I became totally self-employed, there were more daytime off-site Yoga teaching opportunities than I had time for in a geographic area that has many active Yoga teachers and studios. One of my best students, who became a Yoga teacher through our on-site program, inherited an area that I could no longer service due to time restraints.

The object is to contact them. This is where your post cards come in handy, if you don’t have a personal referral.

Continuing Education

Yes, learning new things keeps your mind stimulated and healthy. You will never tire of subjects to study, explore, and investigate. There are so many facets of Yoga, that one life span, is just not enough time to learn it all.

It’s not a race, but it is a journey. You will find friends, colleagues, and students who are on the same path.
This makes giving, receiving, and sharing a wonderful thing along the way.

Time

You will have time to stop, think, breathe, relax, or meditate. You can always fill your plate beyond its limits, but you no longer have to.

You can determine whether or not you will be stuck in traffic during rush hour. You decide what hours you will work and what days you have off. You will come to the realization that your time is your own.

Independence

Everyone wants control of their own life, but very few achieve it. Being in business for yourself, can help you control your own destiny and that of your family.

Sure there are limits to what one person can accomplish, but it is better to try than to have never tried.

Success

No matter what you want, if you write down your short-term and long-term goals, you will make great progress toward them.

You should keep these goals in a place where you can see them daily and visualize yourself accomplishing your goals.
You should be specific about time frames and ethical methods used to meet them. You can even use them in meditation.

Review your long-term goals at least once every season and every year. Review your short-term goals daily. You will see yourself make rapid success in this way.

Lastly, goals do not have to be material at all. For example: You may want to start teaching Yoga in a year, and the following year, get a part-time Yoga teaching position.
This type of goal setting is realistic and beneficial to mankind.

That is the key If you choose a goal that will benefit others, you will surely achieve it.

About the author:
Paul Jerard, is a co-owner/director of Yoga teacher training at: Aura Wellness Center in North Providence RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher.

by: Mike Singh
Elliptical trainers are the hottest of the hot in fitness equipment. They are easy to use, and provide a great workout. Using an elliptical machine will give you a great cardio workout, similar to that of running, and will tone your lower body as well. And, because the impact is less than that of walking, even those of us with not so great knees can use an elliptical trainer without pain. Many people are finding the elliptical trainer to be such a great workout that they aren’t interested in doing anything else. However, no one machine can give the perfect workout. So, how does the elliptical machine stack up against other ways of working out? Well, if you take a closer look, you’ll find that elliptical training has distinct advantages, but a few disadvantages too.

One of the great benefits of elliptical trainers is that it provides an aerobic workout through a weight bearing exercise. Running does this, of course, but working out on an elliptical trainer provides an impact to your joints comparable to walking. In addition, many people report that working out on an elliptical trainer feels like less work than working out on a treadmill. Plus, if you use the upper poles on the elliptical machine, you are working your upper body as well. With a treadmill, you get no upper body workout.

Serious Runners Take Note

But, what if you are training for a marathon? Here’s where a treadmill has a real advantage over the elliptical. If you are training to be a runner, you need to run. The gliding motion of the elliptical machine won’t provide you training comparable to running in terms of preparation for a race.

Another issue you should consider is your need to build muscle. If you are looking to build bulk, you will still need to lift weights. Elliptical trainers provide great cardio workouts, and are great for toning your legs and arms, but they won’t build bulk. For a complete training regimen, it is best to alternate using the elliptical trainer with weight machines and free weights a few days a week.

Impact Is Not All Bad

One final issue about elliptical trainers – the very thing that makes them great also has its own disadvantage. Elliptical trainers are so popular because they provide a low impact workout. But impact has its advantages, especially if you don’t have knee problems. Your body responds to the shock of the impact of exercise by building new bone cells, thereby increasing your bone density. So, if your knees are healthy enough to withstand the impact, running will protect your bone health in the long run.

The most important issue when it comes to any exercise is longevity. You need to find an exercise that you can stick with. If you have joint or knee problems, an elliptical trainer can allow you to workout more easily than other weight bearing exercises. But, if you love to run, and are healthy enough to do so, the elliptical trainer might not be for you. It is beneficial to try out both machines, and, if you’re buying a machine, be sure to check out elliptical trainer reviews as well as those on treadmills. Be assured that both can help you improve your cardiovascular health, lose weight, and gain overall fitness.

About the author:
Mike Singh is a fitness instructor and writer, who
provides unbiased reviews of fitness products for consumers looking for quality information. Checkout the largest collection of brand-name elliptical trainer reviews online at http://www.elliptical-trainers-reviews.com,the latest news on fitness products at http://www.1-stop-fitness.comand low-carb diet recipes at http://www.low-carb-diet-recipe.info

by: Aaron M. Potts, ISSA CFT
The question of how to find a good personal trainer is as old as the industry itself. In fact, it usually gets transformed into an even bigger question – should you even HIRE a personal trainer? Conveniently enough, the answer to one of those questions will dictate the answer to the other one – every time!

The short and simple truth of the matter is that you should only hire a personal trainer if you can find an effective one that is right for you. Here are several things to consider before you decide!

Professionalism

The term professionalism should cover our prospective trainer’s skills, as well as his/her ability to act in a professional manner. Both are critical to the training process, and if a trainer is lacking in either department, it will spell doom for your program eventually, either in the short term, or later on down the road.

The days of personal trainers just being jocks with a certification are (thankfully!) coming to a close. Today’s personal trainer needs to be a consummate professional with regard to his/her actual skills, as well as ability to treat their clients in a professional and business-like manner.

For now let’s just agree that if your trainer doesn’t have a clue about how to get you in shape, you probably don’t want to hire that trainer!

What about their level of professionalism? A good personal trainer will always maintain their professional bearing. They don’t need to be some stick in the mud with no personality, but there are several things that a trainer should NOT be doing during a training session. These include things like staring at themselves in the mirror, daydreaming, excessively talking to other people, talking on their cell phone, checking out members of the opposite sex, and just generally not focusing on you during the workout.

Your trainer should look professional as well. Although the actual clothing standards vary widely, some things that you should not see are excessive body jewelry, the latest fashions such as arm bands, beanie caps, combat boots, etc., or any clothing or accessories that are worn simply as decoration or because the style is in. The latest styles have absolutely nothing to do with your training program!

Credentials

Which level of personal training certification is the best has been and continues to be a matter of extreme debate. This article will not propagate that debate with further discussion of the details. However, what you should take home is the fact that regardless of your fitness goals, your trainer should be qualified to train YOU.

For general health and fi2024s, any of the top 10 nationwide certification agencies offer acceptable programs. A brief list includes – but is not limited to – the International Sports Sciences Association, the American Council on Exercise, and the National Academy of Sports Medicine. There are others, and your trainer should be more than happy to point you to the website that governs his or certification, so that you can learn more on your own.

For more specific considerations like training for a sport or athletic competition, your trainer will need a higher degree of expertise. The American College of Sports Medicine has a great program and is one of the most recognized certifications for sport specific training.

You should ask very specific questions about how a potential trainer is going to tackle the particular issues that you want covered during your training program.

Facility

Regardless of your potential trainer’s credentials and professionalism, you need to know where you are going to train. The industry standard of only working out at a gym is being challenged more and more these days. It is possible now to find a trainer who will come right to your house and train you, or possibly meet you outside, or in your housing area community fitness center. Don’t fall into the trap of thinking that you have to go to the gym if you want a personal trainer!

Schedule

One of the biggest issues for trainers and clients alike is scheduling. After all, you both have to be in the same place at the same time for a minimum of 30 minutes, and possibly as long as 90 minutes. A good trainer will try to find a way to fit you into their schedule. It won’t always be possible, especially with a highly sought after trainer, but if the trainer truly wants to help you, they will do their best to fit you in.

Rapport

Having a good rapport with your personal trainer is crucial! If you and your trainer don’t get along, it’s a waste of time for both of you. You will likely end up more frustrated than ever, thinking that even a professional couldn’t help you!

Working with a personal trainer that you like is necessary, and on the flip side, the trainer should like you as well. You don’t necessarily need to pick out curtains together, but you should at least be able to carry on a comfortable dialogue while you exercise. Most good trainers are good communicators as well, but if the two of you aren’t very comfortable with each other, then it will cause tension and increase the risk of your program meeting with failure.

A good personal trainer will agree to meet with you face to face before you actually sign up for a training program. Some trainers offer a free or low-cost initial consultation, and that is the perfect time to size up your trainer to make sure they fit your needs!

You should take home the fact that the definition of a good personal trainer is someone who is not only a professional, but is also appropriate for your specific personality, needs, goals, and desires. You may be working with this person for awhile, so choose wisely!

About the author:
Aaron Potts is a Personal Trainer and Fitness Success Coach whose customers include consumers as well as other fitness professionals. Sign up for a free edition of his Workout of the Month Club or his value-packed Fitness Journal at http://www.fitnessdestinations.com,or visit his coaching site at http://www.ptsuccesscoach.com

by: Jim O’Connor
By: Jim O’Connor – The Fitness Promoter August 21, 2024
(c) Jim O’Connor / Wellness Word, LLC – All Rights Reserved

Back pain, one of the most common physical, and debilitating ailments today,
affects 70% – 80% of us at one time or another in our lives. However, as a result of the obesity
epidemic, that number continues to climb. So if you are suffering or have suffered from back pain,
you are not alone!

Back pain suffers, resulting from wear and tear and the aging process, generally are over 40 years of age; but it is not uncommon for individuals in the 30’s to experience back challenges. The complex spine changes during aging at varying rates from individual to individual as determined by genetic factors, lifestyle choices, and prior injuries.

Just remember, the odds are in your favor that you will experience some sort of back pain in the future.
So what do you do when that happens, and how do you prevent it from happening again? There lies two, seventy two million dollar questions.

First off, don’t panic! Over 95% of back pain does not require surgery, and will subside on its own anywhere from a couple of days to months. With the back, it is rather tricky to predict how quickly it will heal. Be patient, and keep positive!

Please be aware that some2024onic back conditions such as spinal stenosis, spondylosis, and osteoarthritis may never completely heal without a physicians care. Symptoms generally come and go, and then come and go again, where the recipient learns to manage the condition with medication, exercise, physical therapy, spinal blocks, and/or surgical intervention. Treatment all depends on the severity of the condition as determined by the physician’s interpretation of the X-Ray, and/or MRI.

Recovery Tips-

1. Avoid motions that irritate it, but don’t stay in bed for days on end which will weaken you

2. Ice for the first 48 hours, then apply a heating pad thereafter. 15-20 minutes at a time

3. See your doctor if pain persists longer than 1 week.

4. Follow pain medication recommendations (such as NSAIDS)

5. Light massage, and pain free range of motion stretching

6. Light walking (no hills) can help

7. Physical Therapy- massage, electric muscle stimulation, ice, heat, exercise, stretching

8. Pool therapy

9. Don’t panic! Be patient! Most cases will get better over time.

10. KEEP MOVING (pain free movement) is the KEY!

Now that you are managing your back pain, let’s focus on preventing it from occurring
again. Depending upon the severity of your specific back condition, you can decrease the chance
of returning pain, manage ongoing pain, or possibly prevent a reoccurrance. But HOW?

“The Secret Answer” – EXERCISE CORE MUSCLES in synergy with your particular condition.

Your goal should be to safely strengthen your core muscles to the max. The core muscles keep you upright, balanced, and able to maintain your spine in a stable position. The muscles that need to be worked are the back, legs, abdominals, and hips. By keeping these muscles strong, and flexible, it will provide a more secure base adding protection for a vulnerable spine. Warning: if you don’t strengthen your core, the older you get, the weaker your muscles become, and the more vulnerable you will be to pain.

When I mention exercise the core, I am referring to doing the proper exercises for specific conditions. It is impossible for me to tailor this prevention protocol for everyone, since each person needs their own specific program with medical team input. However, I will give you a few basic back strengthening tips. In correlation with your specific condition, you must clear specific exercises with your health care team.

Prevention Tips-

1. Stay active – use back smart exercises on a regular basis

**I will be listing specific back smart exercises in future editions of the multimedia Wellness WORD Newsletter.

To reserve your complimentary multimedia subscription, simply go, right now, to
http://www.WellnessWord.com .

2. While walking and exercising, maintain proper spinal alignment (good posture)

3. Keep your weight under control

4. Don’t smoke

5. Strengthen your core muscles

6. Keep the muscles limber and stretched

7. Do cardiovascular exercise ( ex. walk) on a regular basis.

8. Lift with proper form (use legs); proper spinal alignment

9. Contract abdominals throughout the day to protect spine as well as strengthen supporting muscles

10. Avoid the following:

Straight leg sit-ups

Bent leg sit-ups during acute pain

Leg lifts (lifting both legs while lying on your back)

Walking at a high incline

Lifting heavy weights above your waist (shoulder press, standing bicep curl)

Any stretches done while sitting with your legs in a V position

Toe touches while standing

Running or repetitive stair climbing

Excessive spine twisting, and bending

My intention for writing this article is to inform you there is hope. You can get over back
pain, and do certain things to prevent it from returning, or returning with more intense symptoms.

Note: Please consult a physician for clearance prior to starting an exercise program.
__________________________________________________

To receive your Multimedia Wellness WORD Newsletter for NO CHARGE, simply
visit http://www.WellnessWord.com to get the final WORD on health, fitness, and
nutrition in America today.

Discover all the tips, tricks, and truth in multimedia (video, audio, and text).
___________________________________________________

***** Attention: Ezine Editors / Website Owners *****
Feel free to reprint this article in its entirety in your eZine, Blog, Autoresponder,
or on your website as long as the links, text, and resource box are not altered
in any way.

Jim O’Connor- Exercise Physiologist / The Fitness Promoter

Copyright (c) – Wellness WORD, LLC
9461 Charleville Blvd. #312
Beverly Hills, CA 90212
1-866-935-5967

http://www.HomeGymShoppingSecrets.com
http://www.WellnessWord.com
http://www.HomeGymResources.com

About the author:
Jim O’Connor, Beverly Hills celebrity fitness consultant, has conducted thousands of
personal fitness consultations with celebrites, business executives, and highly motivated
individuals throughout Los Angeles. He is the Chief Exercise Physiologist for Wellness
WORD, LLC, a health, fitness, and nutrition promotion company. Jim is the author of a well
known, world wide multimedia newsletter called Wellness WORD, published online every
other week promoting the health and fitness truth. He also is the author of a popular
ebook called Home Gym Shopping Secrets. http://www.WellnessWord.com/

by: Tracie Johanson
Okay, so we already know that exercise is good for us. We try to work out on a regular basis, reminding ourselves that the payoff is well worth the effort.2024

Still, we all have times when we ‘fall off the wagon’ and somehow miss those exercise sessions. We get sick, there’s a big deadline at work, relatives come for a visit, or the kids are out of school…..there’s no end to the reasons why we take a break from exercising.

But did you know that CONSISTENCY is the key to success in health and fitness? It takes only about two weeks to start losing your level of cardiovascular fitness when you stop exercising. After about three to four weeks without exercise, you’ll start losing muscle (losing muscle is the WORST thing we can do when trying to lose fat!). Source: Shape magazine; June 2005.

We agree, it just doesn’t seem fair that fat ‘goes on’ faster than it comes off and now we learn that we can get ‘out of shape’ in just a few short weeks! Hey, we don’t write these rules, we just report them!

So what’s the take-home advice? Stay consistent in your workouts. Get into the gym at least three times each week. Can’t make it three times? Two is better than none! For that matter, one exercise session is better than none! We only really backtrack in our fitness levels when we quit exercising completely.

Consistency is the key, so let’s all take whatever steps we need to take to make sure we’re getting to the gym regularly. Maybe we need to set an appointment to work out with a friend. Maybe we need to go to the gym early, before the day gets crazy. Maybe we need to go to the gym late, after dinner is done and the day is winding down. Whatever we need to do, let’s do it today. Let’s be consistent with our exercise.

We’ll see you at the gym…..consistently!

About the author:
Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/for more information.

by: Aaron M. Potts, ISSA CFT
Why does the title of this article mention Housewives and Athletes? Brace yourself for the answer: Because the training protocols for both are exactly the same!

“How can that be?” you ask. “Is the author of this article on drugs?” “How can an athlete and a housewife train the same way?”

Here is your answer: Because each of them works diligently towards their respective goals using the same time-proven training techniques that you are about to learn. The goals of an athlete may be different than those of a housewife, but the science behind the training program is exactly the same.

EXERCISES

If your goal was to bench press the heaviest weight in history would it help you to take ballet classes? If your goal was to have a trim, toned body with a low level of bodyfat, would you get a lot out of Power Lifting classes with a squad of 350 lb athletes at ‘Bruno’s Iron Body Weightlifting Dungeon’?

The point is that you have to train for what you want out of your exercise program! Don’t choose exercises out of a magazine just because they worked for the author of a particular article. Don’t do the “classic” exercises at the gym just because everyone else is doing them.

Determine what your goal is, decide which exercises and which training programs will get you to your goal, and then just follow your program. This is pretty basic information, but you may be surprised by how many people just follow the crowd, which will get you exactly nowhere.

FORM

Once you have your training program ready to go, you have to do it right! If your program calls for eight 30-second wind sprints in 5 minutes, guess what you have to do?

If your program calls for picture-perfect free weight squats, bench presses, or lunges, how should you do your free weight squats, bench presses, and lunges?

You have to get your trai2024 program from a reputable, trustworthy source, such a personal trainer, or a friend or family member who is in very good physical condition. Once you have determined that your source is qualified to tell you how many wind sprints to do, or the proper way to do lunges, then you need to do exactly that.

Too many people get “distracted” during their training sessions and just end up going through the motions. During each and every exercise or activity, your form should be perfect, your concentration should be fierce, and your effort should be maximal.

Safeguard your health as well as your fitness goals by doing things the right way. You’ll achieve maximum results, with minimal risk or wasted time.

SETS

How many sets of each exercise should you do? No doubt your favorite fitness magazine has instructed you at some point to do 3 sets of 12-15 repetitions. That is good advice in some instances, but not in ALL instances. Who came up with that number, anyway? The proper number of sets to perform of each activity depends on the activity itself, what your training goals are, and where you are at in your training program. 3 sets may be perfect in the beginning, but later on down the road, you may need more or less than that.

Don’t do the “traditional” number of sets, or the traditional number of exercises. Think outside of the box! This will keep your mind and your body from getting bored or over-stressed by any given exercise program.

PROTEIN

Here is a newsflash: You need protein at every meal, regardless of your fitness goals. It doesn’t matter if you are a bodybuilder or a glass blower – your body needs protein several times per day, every single day of your life.

Don’t think that just because you aren’t trying to put on muscle mass that you don’t need to consume protein. Your body uses the amino acids in protein to repair damage that happens naturally to your body everyday, even if you don’t exercise. If you are involved in an intense exercise program, then your need for protein is amplified by a large percentage.

Do you need the latest protein supplement? Maybe, maybe not. It depends on your present training program and nutritional intake. Decide if you are getting at least 20% of your calories from protein everyday, and as much as 40% for some competitive athletes. If not, then you may need to take a protein supplement, or at least increase the amount of lean protein in your daily diet.

CARDIOVASCULAR TRAINING

Cardiovascular training is just good for burning off calories, right? Wrong! Cardio does burn a lot of calories, but let’s break down the word “cardiovascular”.

Cardio: Having to do with the cardiac muscle – your heart.
Vascular: Having to do with your circulatory system – your veins and arteries.

When put together into the term “cardiovascular”, can you determine the primary reason for doing cardio? To improve the strength and efficiency of your heart and circulatory system!

Yes, improving the strength and efficiency of your heart and circulatory system burns a lot of calories. Yes, cardiovascular training is part of any good health and fitness program.

However, if you don’t do it right, you won’t get much out of it. There are various formulas for determining the intensity of your cardiovascular workouts, and they include the Target Heart Rate Zone and the “Talk Test”.

Whichever method you choose, you must always put forth a true moderate to intense effort, and you must also practice different activities, and different amounts of time spent doing cardio. If you always do the treadmill at 3.5 mph for exactly 30 minutes, your body will quickly adapt to that, and your progress will cease.

Change the activity that you engage in, change the intensity, and change the amount of time you spend doing it. Keep your body guessing, and it will reward you by literally “throwing your fat into the fire” to fuel the workout!

About the author:
Aaron Potts is a Personal Trainer and Fitness Success Coach whose customers include consumers as well as other fitness professionals. Sign up for his free Fitness Journal at http://www.fitnessdestinations.comor visit his coaching site at http://www.ptsuccesscoach.com