Category: Fitness

by: J. Bowler
Are You Too Old to Pump Iron?
By: Jean Bowler
http://www.ageless-beauty.com

Are you too old for weight lifting? Will weight lifting help
you stay and look younger? The answer to the first question is
no and to the second is a resounding yes. Weight lifting will
help both men and women stay fit and supple and might even help
you look younger. And, no matter what your age, you’re not too
old to start.

Dr.Walter Bortz, in The Journal of the American Medical
Association, 1982, stated that a number of the physical
changes we undergo as we age, such as loss of muscle tone,
organ deterioration, and osteoporosis are ‘indistinguishable
whether caused by age or inactivity.’ He believed that exercise
could delay many of the diseases associated with aging, adding
‘at least a portion of the changes commonly attributed to aging
are in reality caused by disuse and, as such, subject to
correction’.

As we age, we lose bone density and muscle mass. We get stiff
and our joints creak. Instead of using our body, we ‘rest’ it
even more, starting a very dangerous downward spiral. The
synovial fluid dries up, the tendons become brittle, the sinews
grow weak. It hurts to move, so we don’t.

More recently Dr Henry Lodge and Chris Cowley published a new
book on this theme, “Younger Next Year: A Guide to Living Like
50 Until You’re 80 and Beyond”. The premise of this book is that
weight lifting will help reverse the loss of both bone density
and muscle mass that begins to take place as we get older. And
they’re not talking about light weights, but rather big heavy
weights.

In July 1983, Terry Todd wrote in Sports Illustrated that ‘Anyone
who has spent much time in what is sometimes called the “Iron Game”
has, of course, seen weight trainers over 40 whose physiques were’
surprisingly youthful. Apparently there is something about the act
of regularly stressing your body with heavy exercise that gives it
the wherewithal to resist the visual manifestations of advancing
age’research in this area suggests that men and women of middle age
will respond to systemic progressive resistance with weights by
becoming more powerful and more flexible, with more endurance and
less fat.’

In 2003, the Centers for Disease Control reported that strength
training “can be very powerful in reducing the signs and symptoms of
numerous diseases and chronic conditions, among them:arthritis,
diabetes, osteoporosis, obesity, back pain and depression.”

Strength training will also increase your flexibility and balance,
which decreases the likelihood and severity of falls. One study in
New Zealand in women 80 years of age and older showed a 40% reduction
in falls with simple strength and balance training.

I don’t agree that we need to undertake heavy weight training to
see substantial benefits.

The American College of Sports Medicine strength training
guidelines say we should start with at least two days a week of
any type of resistance exercise by doing 8 to 10 different exercises
and doing 8 to 12 repetitions per day. A repetition is how many times
you lift the weight or do the exercise.

So start off with a weight that you can lift correctly for at least
8 reps, even if it’s only 2 to 5 pounds. Rest between each set of
repetitions and between each exercise. If you can’t make it to 8 reps
during the first few tries, don’t give up. Do as much as you can do.
You’ll be suprised at how soon you will feel like you need to add a
bit more weight.

But the goal is not to become a body builder, but rather to restore
your muscle tone and joint movement. You can gradually work your way
up to heavier weights if you desire, but you will obtain the best
benefit by avoiding injury and sticking to the program ‘ lifting
weights every two or three days.

An excellent resource on this subject is Getting Stronger: Weight
Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I have
the edition that came out in 1986. A newer one is now available.
I have referred to it constantly over the last 19 years.

The book gives you tips and pointers on how to set up a strength
training regime. There are illustrations of every exercise with step
by step instructions on how to do them properly.

You can either learn beginning to advanced body building, sports
fitness routines to help you do better in 22 different sports,
exercises to help prevent injuries at work or just the principles
of general conditioning and strength training.

And you don’t need any fancy equipment to get going. Almost all the
exercises use cheap dumbbells and weights that are available in just
about every sporting goods store. All in all, this is a very
comprehensive book on weight training and is especially helpful to
those of us who have never lifted weights before.

If you have any disease, injury or physical disability, consult the
doctor who has been treating you before undertaking these exercises.
Follow his advice on how to get started and do not strength train if
he says not to.

Start off slowly with light weights. Follow the diagrams in the book
to make sure you’re positioning your body correctly to avoid injury
and obtain the best result from your workout.

After several weeks, you will be well on your way to improving your
appearance, physique and general attitude toward life, while doing
wonders for you internal organs and maybe even fighting off disease.
‘Use it or lose it’ applies to just about every part of your body.
Don’t ‘lose it’ because of inactivity and disuse.

This article is for informational purposes only. It does not purport
to offer medical advice. Consult a qualified physician before
undertaking any exercise program.

By: Jean Bowler
http://www.ageless-beauty.com

About the Author

Ms Bowler has taught ballet, gymnatics and aerobics and has been a personal coach.

She is very interested in antiaging research.

by: Mike Pedersen
Many a senior golfer would not resist the temptation to skip golf fitness workouts, using their age as an excuse. And at first glance age would seem to be a genuine excuse to avoid golf fitness workouts.

After all golf fitness workouts, as most people seem to believe, are supposed to be very strenuous programs where even dumb bells are used.

So how do you tell that you are too old for golf fitness workouts?

The answer to that question is really simple. If you are too old to play golf then you are probably too old for golf fitness workouts.

I regularly work with 80 year old golfers who comfortably go through golf fitness workouts, dumb bells and all. It is also probably appropriate to add here at this juncture that I also regularly work with youngsters barely in their teens.

Both groups of persons are able to dramatically improve on their game with the help of golf fitness workouts.

Golf fitness workouts are not any more rigorous and punishing than the game of golf is. Remember that the work outs are golf specific, meaning that they are specifically designed to help strengthen and condition the very muscles used in golf.

It is definitely not a boxing or body building fitness workout. Workouts for those sports reflect the rigorous and physically demanding aspects of those sports. In the very same way that golf fitness workouts reflect the requirements of the game of golf.

The dumbbells are usually used for strength training because this is the most efficient equipment anywhere for building strength quickly hence their inclusion in the best golf fitness workout routines.

The idea is never to lift heavy weights over long periods of time. Rather the objective to condition and strengthen golf muscles using lighter weights lifted over very short periods of time.

If you are not too old or too young for golf, golf fitness workouts are for you.

About the Author

About The Author: Mike Pedersen is one of the top golf fitness experts in the country, author of the Ultimate Golf Fitness Guide, and founder of several cutting-edge online golf fitness sites. Take a look at his just released golf fitness dvds and Manual at http://www.performbattergolf.com

by: Jasdeep Singh
These type of Exercises generally makes your body strong and firm. No matter, you are Exercising or Muscle Building or Body Building, these exercises are quite handy and help a lot.

Here are few Anytime and Anywhere Exercises:-

a) Crunch

Lie down on the floor on your back with your feet up on the couch or something. Give support to your neck with the help of cushion. Place your buttocks as near as possible to the couch. Lock your elbows. Now slowly raise your head off the ground just a few inches. Hold on to the raised position for 2 secs and then slowly come down.

Repeat this exercise 20 times to make one set.It will really build your abs and you will feel it.

b) Raising your Toes and then coming down.

Stand on a floor flatfooted with toes pointing straight.Hold onto something to balance yourself. Now VERY SLOWLY, raise your toes as high as possible. Hold on for 2 secs and come down very gently and slowly. Repeat it 20 times to make one set.

c) Push ups

Lie down on the floor facing towards the floor with your body weight on your palms.Now slowly , push your body up keeping your back straight and facing right ahead. Hold onto 2 secs and then slowly bring your body back to the starting position.

Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.

d) Wall Squat

Stand straight with your back against the wall. Now, gently move your body down to the sitting position. Make sure your back is still against the wall.Hold on to 15 secs and then gently move up keeping your back against the wall again.

Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.

Treadmill is one other important option which works for you 24/7 and 12 months a year even in rains, winter, snow, sun. Know more about treadmills and how to make optimum use of it here before buying it.

You can always try Yoga or Aerobics if you seriously want to shed off some weight .Muscle Building is one great way to keep yourself in shape and burn those extra calories. Get valuable Muscle Building Tips at http://www.weightloss-health.com/muscle_building_tips.htm

ABOUT THE AUTHOR
Jasdeep : for http://weightloss-health.com/ your complete and most comprehensive family guide on Health.
Also get free tips and tricks on weight loss, perfect treadmills and a chance to go through other informative articles targetting various health issues at http://weightloss-health.com/

by: David Stanton
Since real beauty comes from within, it’s important that your beauty products bring out your best natural qualities. Natural beauty product reviews can help you choose which products are best suited to your own individual needs.

One popular type of natural beauty product is stretch mark removal cream. Since stretch marks are pretty common–their causes range from pregnancy to body building–a lot of people can be helped by a natural, effective treatment for them. While reading natural beauty product reviews, I noticed that the best stretch mark remedies contain high amounts of Emu Oil, Aloe Vera Gel, Collagen, Elastin and Vitamin E. When these key ingredients are combined in a highly concentrated cream, they can not only help reduce stretch marks you already have, but actually help prevent new ones from forming!

One of the most helpful things about natural beauty product reviews is that they tell you about the ingredients in the best beauty products out there. Whenever you’re looking for skin treatments–whether it’s cellulite cream, spider vein therapy, sunless tanning or stretch mark removal–you want to make sure that the ingredients are safe and actually make your skin look better, not worse. What’s the point of diminishing stretch marks if the skin around them becomes red and irritated? Natural beauty products tend to be safer, because they don’t include a lot of harsh chemicals in their ingredients.

If you’re fair skinned like I am, you know how hard it can be to enjoy the great outdoors. There’s nothing unusual about stretch marks or cellulite or spider veins. They are the natural effects of having bodies that grow and change. Using natural, high quality products to safely improve your skin’s appearance can help you feel less self-conscious at the beach or in the bedroom.

Then your natural, individual beauty can shine through!

About the Author
Dermaglow provide natural and organic skin care products to help stretch marks, cellulite and spider viens. http://www.dermaglow.co.uk/index.html

by: Greg Ryan – High profile fitness expert
Synergy: the working together of two or more things, people, or organizations, especially when the result is greater than the sum of their individual effects or capabilities

Momentum toward your goals is generated when all components of fitness are incorporated into your workout program.

‘Heart-through cardiovascular workout ‘Skeletal muscle-through strength training ‘Joints-through flexibility exercises. ‘Good Nutrition-through balanced sensible eating.

Some exercise is better than no exercise; however, if your program is lopsided with one or two of the same activities, you will not get the best results.

DRIVING THE CAR

Having synergy in your exercise program is like turning a car as you are driving down the road. It’s much easier to turn the wheel while the car is moving rather than when it is sitting in your driveway. Momentum allows you to steer the car, just as momentum allows you to continually progress in your workout program.

ROLLING THE SNOWBALL

Another example of having synergy in your workout program would be rolling a snowball. Once the momentum has started, it keeps building and building. Keeping that in mind, it is very easy to only do certain exercises that you like and those that take less effort; however, because this will not work, in the end you will end up having to workout harder and longer.

In a Nut Shell: It is really important to have all areas of fitness working together and in the most effective way possible. When all the parts are working the machine works better. Leaving out parts of your exercise routine, just because you do not like them, is asking for failure.

About the Author
Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Body building champion, public speaker and personal trainer to the stars. He is a best selling author of the Changing from the INSIDE OUT through real behavior change, smart eating and effective exercising. Start getting in better shape today! For FREE MINI COURES click here www.resolutions.bz

by: Greg Ryan – Fitness Expert
Some of you will not like what I have to say, even though it is the truth. And that may be where the problem of American’s health problems lies. No one wants to give you the truth. My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk with no sugar coating it.

You want quick fixes to your health problem that has taken years to develop. You get it by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems.

I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people’s problems with weight come down to one thing: it’s a matter of choice!

My approach with people is, either you pay a price now or you will pay a bigger price down the road. I am really tired of dancing around and trying to pat people on the back and say, “It’s OK you can do it.” When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road.

If you are on the fence of whether or not to start an exercise and weight loss plan, I suggest you either become hot or cold. None of this luke warm stuff. You, America is on the verge of a health crisis. The longer you wait the more of chance you have of having a disease.

You also have a matter of choice on all these gimmicks out there. Don’t waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky. Here are the keys to weight loss:

Determine HOW you are motivated

Determine the REASONS behind the unwanted behaviors.

Develop a great support system

Eat for fuel not for taste

Keep being active.

Here is a portion of one of my e books at www.resolutions.bz I didn’t have much time to pack my bags that day; matter of fact, I’m still wearing the same clothes I put on that morning.

I met all three of them on the way up here. They said they would hitch a ride, but they were not sure they would be welcome where I was going.

I thought it was unusual to learn how much they knew about me. Did I meet them at some restaurant my family and I went to? Did I see them at the doctor’s office? I know, maybe it was at a bunko party or the golf course? I just couldn’t put my finger on how I knew them until today.

It’s pretty nice here though–peaceful, always something to do, good conversation. However, I sure miss my family. I wish I didn’t have to leave them soon, but how would I have known?

The three of them said they warned me time and time again. How? When? Where? I wondered. I thought I read all the right books and talked to the right people. I even participated at times.

Lazy was probably the one I got along with the best during that short time we spent together. He was the only transparent one of the three. Others might have thought if they saw us together we were twins. We were so much alike.

The other two were much more reserved and timid. Don’t let those guys fool you. I learned quickly they were stubborn old boys with rough edges–two of the biggest know-it-alls I had ever met. They called themselves Denial and Pride. And if you ever met them, I think you would agree they were named correctly.

As I crossed the line, I will never forget what they said to me as we raised our hands to each other and waved goodbye, “If only you had known.”

DON’T LET THIS BE YOU! START TODAY! LET ME HELP YOU!

More information on how to lose weight for good can be found at my website.
About the Author
Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Body building champion, public speaker and personal trainer to the stars. He is a best selling author of the Changing from the INSIDE OUT through real behavior change, smart eating and effective exercising. Start getting in better shape today! For FREE MINI COURES click here www.resolutions.bz

by: Dr. Robert Osgoodby
I am excited writing this month’s newsletter! The information
covered in our February issue will show you how you can burn up
to three times as much fat, every exercise session, without the
use of drugs, steroids, or stimulants. This is a “trick of the
trade” of the body building industry that helped me lose 65 lbs.
in 84 days, and place as a top finalist in a worldwide body
transformation contest.

WARNING!! If you are Hypoglycemic, Diabetic, or have serious
health problems, do not incorporate this into your workout
program. Always seek the advice of a Medical Doctor before
starting any diet or exercise program.

Now that our disclaimer is etched in cyber stone, let’s get
started.

Meal timing is extremely important for rapid weight loss.
Depending upon your height/weight body ratio, (will get into
this in more detail in future issues) you should be eating
between three to five small meals a day, spread 3 to 4 hours
apart. This fuels the fire, and keeps your metabolism high. If
you have a normal sleep schedule, (ex. 11:00PM – 6:00AM) you
want your last meal to be no later than 7:00PM. When you wake
up at 6:00AM, it has been 11 hours since your last meal, and you
have an empty stomach with a minimal carbohydrate reserve.

If at all possible, exercise before you eat your first meal. If
you eat before exercising, your body will burn off your carb
reserve first, before attacking the fat pad. You can actually
burn up to three times as much fat per session by exercising on
an empty stomach. We realize everyone does not have a normal
sleep schedule, or the ability to exercise first thing in the
morning. Adjust this principle to your individual schedule. If
you can not exercise until 7:00PM, eat lunch no later than
2:00PM, do your exercise, and eat dinner after you finish.

If you suffer with Hypoglycemia, Diabetes, or any other health
condition that affects your blood sugar, do not incorporate this
into your program. Exercise lowers your blood sugar level. If
you have been diagnosed with any of these health problems, make
sure you eat before exercising and keep a piece of fruit with
you in case of an emergency.

If you start to become dizzy, feel faint, nauseous, or weak
during exercise – immediately STOP. If you feel like you are
going to faint, sit down and place your head between your knees.
Eating a piece of fruit will usually help alleviate these
symptoms.

Bob practices what he preaches. Stop by his web site at
http://www.adv-marketing.com to see his before and after
pictures. To subscribe to his monthly Newsletter, simply
send a blank E-mail to: bestbody-subscribe@topica.com

by: Greg Ryan – High Profile Fitness Expert
Today you have a good chance of getting diabetes or becoming obese or both. And if you do, then chances are you will be in for a long life filled with pain, discomfort and little quality in your life. However, it does not have to come to that.

Hi, my name is Greg Ryan. I am a high profile fitness expert. With thousands of weight loss success stories under my belt, I am here to encourage you to start exercising to lower your body fat levels.

If you are reading this, you already know you have a problem. You just need to know how to fix it and where to go for help. How do you fix obesity?

First, obesity means, your total body weight is at least thirty percent fat. When this happens, everything starts shutting down. Two things must occur in order for this not to get worse; lose fat and gain muscle.

Lose Fat: Through exercise and eating better.

Gain Muscle: Through weight training and weight bearing cardiovascular exercising.

One muscle cell burns off seven times the amount of one fat cell. So do your math. The more muscle tissue you have the more calories you will burn, even by just sitting. There is no easy way around this, you are going to have to get off your butt, or there is a good chance of something bad happening to you and your health. Incorporating, diet, exercise and movement in your life is really your only healthy choice. Do you need some help? If so, that’s ok. There are those here like myself that really care about you and are not out to make a quick buck with some pie in the sky pill.

While my approach to weight loss is the road less traveled in is the one that will most likely get you to your destination. America has an obesity and diabetes crisis because of your approach to it, not the numbers they supply on your charts. Here are five points to remember:

Determine HOW you are motivated

Determine the REASONS behind the unwanted behaviors.

Develop a great support system

Eat for fuel not for taste

Keep being active.

I truly am asking you and almost begging you to follow these points. If you don’t you are really asking for trouble soon down the road. I will help you if you let me. Let me prove it to you.
About the Author
Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Body building champion, public speaker and personal trainer to the stars. He is a best selling author of the Changing from the INSIDE OUT through real behavior change, smart eating and effective exercising. Start getting in better shape today! For FREE MINI COURES click here www.resolutions.bz

by: Elizabeth McGee
One of the best marketing tools available to your internet business is good sales ad copy. This can pull in sales faster than just about anything.

If you’re not a writer or cringe at the thought of writing your own sales copy, you can always hire a professional, however if you’re on a budget and have an adventurous spirit, writing your own ads can be a worthwhile option.

So how do you write sales copy that pulls sales? Let’s take a look.

Get their attention. You have about six seconds to grab the attention of your reader so you have to act fast. Verbalize your benefits at the onset. Use words and phrases that are enticing and compelling. Use color, large fonts and exclamation points. Get the readers attention in the heading and keep it focused in the body of the ad.

Benefits and Solutions. How is your product or service going to benefit the reader? How will it solve their problem? Does it offer a solution and how fast? List all the benefits. How will it make their life or business better? Tell them why they can’t live without it. If someone’s going to buy something they have to know what’s in it for them.

Credibility. You must convey to your audience that you are credible. One of the best ways to accomplish this is by using testimonials. What have people said about your product? If someone has bought your product, email them and ask them to comment on it. Get their permission to quote them in an ad. Get several testimonials and use photos if your can. Better yet, include small audio clips in your copy. To hear someone verbally testify to something can be very convincing.

Emotion. Appealing to the emotions of your audience is an excellent way to attract attention. What emotions do your products or services generate? What will trigger your reader’s response?

Money, beauty, health, success, more time and making life easier are all emotional triggers. If you can appeal to someone with making more money, looking more beautiful or having better health, and really appeal to that emotion, your ad copy will attract their attention and entice them to keep reading.

Interest. Once you have their interest and attention you have to hold onto it. Telling short interesting or personal stories in your ad copy can hold that attention. People love stories and can relate to them. A section of questions and answers also generate interest for readers. People like it when questions that come to mind are answered right in the ad copy. This gives them the confidence that you can relate to their needs and concerns and are familiar with them..

Action. The final step is to generate a call to action. Urge the reader that it’s time to act now. You can do this by offering a limited time free bonus or offer money off your product if they act now. Convince the reader that they can’t wait. The time is now.

Know your products and customers. It’s important to know who your customers are and what they want. A teen boy interested in body building may require totally different needs than a middle aged woman interested in body building. By understanding your customers you’ll understand their needs and what kinds of problems they have that depend on you to solve. Focus on what your customer is willing to buy, not what you have to sell.

Additional Guidelines

Use simple, familiar words. Your ad should be easy and fast reading. Don’t use big words and long run-on sentences. Offer a tangible result. Phrases like ‘lose weight in two weeks’, get rich online’, ‘find love now’ sound clich’ but they all offer your reader a solution to a problem or need. Avoid ambiguities and jargons. Get to the point and keep it flowing.

Write like you are talking to a friend Use bright, cheerful language. Don’t be too formal and don’t lecture.

Use correct spelling, grammar and punctuation. There are many ads that misuse grammar intentionally, and this is ok as long as it fits a specific purpose or theme of the ad. Unintentional poor grammar, misspellings and poor punctuation can hurt your credibility.

Elizabeth McGee has spent 20 years in the service and support industry. She has moved her expertise to the world wide web helping businesses find trusted tools, enhance customer service, build confidence and increase sales. You can contact Elizabeth at mail@pro-marketing-online.com or visit her website at http://www.pro-marketing-online.com

by: Nicky Pilkington
Strength training is one of the most rigorous training workouts that you can experience. All the work that you put forth during a body building workout benefits you in several different ways. By performing body building exercises just a few days each week you can increase your stamina and metabolism, and build lean, strong muscles. The metabolic changes will happen naturally. To sculpt your muscles you will need to use specific equipment. The equipment you need to use depends on the muscles you want to redefine.

Arms are a part of the body that just about everyone wants to reshape. Free weights offer the most flexibility because you can easily increase the intensity by increasing the amount you lift. There are also a variety of styles to fit individual needs. Traditional barbells that range in weight from 10 to 40 or more pounds are ideal when you have a weight bench and you want a rigorous routine for building large muscles. You basically perform your reps, increasing the weight as you progress through your routine. When you travel or if you are interested in slight definition, you will want to invest in a smaller set of dumbbells. If you have back problems, aquatic barbells may be a better option. You use this equipment in a swimming pool where the water provides support.

In addition to free weights, you can also use a dip stand, pull-up bars, or pushup stands to work your arm muscles. This equipment is versatile and enables you to work your entire upper body. If you are interested in bulking up your muscles, you simply need to perform additional reps using this equipment a few times each week. If you want to tone your muscles you will need to perform fewer reps several times a week.

Reshaping your legs is easy with body building equipment. While you can use free weights to define your leg muscles, machines that enable you to perform leg curls or leg raises provide the most benefits. There are very few equipment choices outside of large machines for performing these exercises. Most home gyms contain a leg press or calf machine for you to work your leg muscles.

If you’re interested in redefining multiple muscles, a home gym is probably a better solution than individual equipment. Most home gyms contain ‘stations’ that feature equipment for a particular muscle group. You have two exercise options when using a home gym. You can use a station every time you exercise, or you can work a specific muscle group each day you choose to workout. Whichever option you choose, it’s a good idea to follow a body building program so that you don’t overwork your muscles and so that you obtain the results you desire. Smith Machines and power cages are other all-in-one systems that enable you to work multiple muscle groups. The difference in these two systems is how you perform exercises. Smith Machines basically include slots for different weight amounts, while power cages include pulleys that make lifting easier and safer.

About the author:
http://bodybuilding-equipment.usprovides reviews of the most recent developments in equipment and technique you can use to reshape your muscles.