Goals lead to Greatness: This fact is one often agreed on but seldom taken seriously when laying down the foundation for success. It’s the simple most powerful component for achieving success and should be thought out, weighed, measured and then given a deadline date of completion. Assure success by setting Goals!
Timing your Cardio for best results: You can’t seem to get those last few pounds off? Put your cardio in the smartest place within your day in order to burn fat. First thing in the morning before your first meal when there is little or no calories to burn and this will force the body to burn its fat stores. Separate your resistance workouts from cardio workouts (3 hours or more) or make sure to limit your total resistance / cardio workout combo time to 1-2 hours so that you don’t miss meals. You’ll not only get the best results from the mornings cardio but also see a significant increase in your muscle development by keeping your recovery meals on time!
60% of your fitness results come from nutrition.
Thanks to this unavoidable fitness fact, those meal plans work! Stick with it!
MoreMelatonin, More Muscle… Less fat:
Melatonin is a hormone produced naturally in the body by the pineal gland found in the brain. It correlates with sunlight and darkness making us sleepy towards the end of our day. This wonderful little chemical gives us the needed time to build muscle and utilize our daily caloric intake. Our muscle manufacturing plant works while we sleep burning those unwanted empty calories so remember lights out, get your 8 hours of sleep per night, and let your Melatonin do its job.
Sleep or exercise? Recently I took a poll at my PT studio which showed about 90% of active people choose exercise over sleep. But I suppose if you were to poll the same amount of sedentary people they would answer just the opposite. Sure, it’s something of a lifestyle choice, but what if their interface within the body was the key to our survival? Here are some facts that we can all agree on. Most of us agree that stress sucks…literally it sucks the life out of you by super intensifying your body’s systems. Chronic stress can cause major health problems, destroy your quality of life, and shorten your life span by 10%. Obesity, depression, heart disease, stroke and sleep disorders are all caused by stress. Ok, Less of all that would definitely make us happier. So let’s use stress as our key indicator. Even if you’re getting eight hours of sleep a night, you’re missing out, and you gym rats who live on just three hour cat naps…sorry. Working out won’t replace sleep and vise versa; they go hand in hand. Sleepy facts are: Continue reading Sleep or Exercise… Best?→
To obtain the maximum benefit from an exercise program:
Be consistent. Exercise should be performed daily. In order to see results and obtain full benefits from exercise, it cannot be done sporadically.
Build up gradually. The best exercise program is one which begins at a low intensity and builds up gradually as symptoms permit. Too much exercise, especially initially, can worsen symptoms.
Exercise when symptoms are least distressing. The best time to exercise is when pain and stiffness are at a minimum. Some people with arthritis prefer exercising after morning stiffness subsides. Others dislike afternoon exercise sessions because they grow more tired as the day progresses. It’s a matter of personal preference.
Do not overdo. Many strengthening and range-of-motion exercise programs suggest performing the exercises in sets of three to 10 repetitions, with each set repeated one to four times. No set number works for everyone. The number of repetitions is dependent on how well you feel. Too much activity, especially during a flare, can aggravate or worsen symptoms.
Listen to body signals. A certain amount of discomfort during exercise is acceptable and expected. If pain lasts two hours or more after exercise, the body is signaling that the exercise session was too strenuous. Fewer repetitions should be performed until symptoms subside.
If the joint feels hot, avoid exercise. Exercise can worsen swollen, tender, or warm joints. Modify your activity until arthritis symptoms are once again under control.
Set realistic goals. Begin the exercise program with reasonable goals and the determination to gradually increase over time. Too much, too soon can be harmful.
Smooth, steady rhythm. Exercising and breathing should be coordinated. Avoid bouncing or jerky motions which can add stress to joints. Exercise in a smooth, steady rhythm and relax between repetitions.
Alternate rest with activity. While activity is important in maintaining healthy joints, so is getting the appropriate amount of rest.
Sourced from: Part 2 of 2 – Exercise Guidelines for People With Arthritis
Last weekend while visiting family members back home, I was presented with a challenge. My good friend Pete asked for my advice on how he might reduce the symptoms associated with Rheumatoid Arthritis. At first I was at a loss but after talking with him about his daily routine and how the pain in his joints subsided with range of motion I could see relief at the end of the tunnel. The following article outlines some of the correct exercises for reducing symptoms and leading a fuller more active lifestyle. Begin managing Arthritis and Rheumatoid Arthritis today! This is part one of a two part series so look for more good Intel next week. Hope this helps Pete!
Sourced from: Exercise-Essential Treatment for Arthritis / Part 1 of 2 – Developing an Exercise RoutineBy Carol Eustice, About.com Guide Updated January 15, 2009
Exercise and Arthritis – Why Exercise?
Exercise is important for healthy joints. Moving your joints daily helps keep them fully mobile. Strengthening the surrounding muscles helps support the joints. Also, joint movement transports nutrients and waste products to and from the cartilage, the material which protects and cushions the ends of the bones.
Exercise And Arthritis – Types of Exercise
There are different types of exercise and it’s important for you to understand why each is important.
IT’S HERE! Now I bet you’re happy you put all that time and effort into preparing for the New Year… You are ready right? Of course you are. It’s another year full of opportunity, with a star studded cast of fantastic people that includes YOU! But just in case you need them, here’s a few more suggestions for boosting your New Year: First, take a minute to consider all the great opportunities that lie ahead. Some items from last year’s “Try or Die” list may have gotten skipped so include them too. It’s time to begin your excellent adventure into the elevens. It’s kind of like you get to reinvent yourself every year; what a great thing this New Year is. Don’t worry about last year’s misses, screw ups, foot in mouths, or failures because you get a do-over! “There are no failures when something is learned”…whew, good thing!
Don’t be soft on yourself either, do it right. I always begin with personality flaws. What? You don’t have any? You should ask your best friend before skipping this one. Maybe you’ve been an alligator this year “All mouth and no ears”, then you need to listen a little better or criticize a little less… or *maybe just start by admitting that you’re not exactly perfect…. hard to imagine for most of us but give it your best shot. Become more tolerable, helpful, reasonable, understanding, and appreciative in the New Year. Next, get to work on that body! Yes it needs work, (*see personality flaws section). Get active in the elevens by selecting some fun activities which require a little physical preparation. Let’s say; surfing (of course), a 5K run, 25 mile cycling event, Kayaking trip, Learn to sail, Learn to surf (do it), Hiking trip, skiing trip, safari adventure, wake boarding weekend, whew… get the picture? Have fun with it and get outside of your comfort zone. By training for a fun, athletic, adventure you’ll become fit by default, plus avoid the negative connotations associated with “Loosing weight”. Tonight while cheering in the New Year with your friends, outline plans for getting out and getting fit!
I recommend also that you submerge into your belief system for 2011. What is your source for courage, support, faith, and belonging? It’s the soil from which your life’s fruit will grow!
A question was posed to me this morning concerning diets that are based on the calories in – calories out concept. For many years I’ve warned clients about reducing the valuable proteins and complex carbohydrates in their diets as well as EFA’S (essential fatty acids) and many other valuable nutrients. This is simple minded suicide. Don’t be fooled by those so called educated professionals who would over dramatize what is commonly known as “Nutrition 101” to make the news… By sticking with a healthy balanced diet you’ll not only increase your chances of a longer life but certainly a fuller one. The following article delves into some reasons why calories in – calories out is ultimately a BIG mistake and also the difference between weight loss and fat loss. The information is out their people… Just remember, if it sounds to good to be true…it is.
Muscle doesn’t weigh any more than fat pound for pound, of course, but by volume it certainly does as it is about 17% DENSER – a kilo of fat is therefore much bigger than a kilo of muscle.
‘I want to lose weight’ is a common phrase, but the reality is, we need to lose body fat and preserve our precious lean body mass (LBM – consisting of muscle, bone, blood etc.). Muscle burns calories for a start – the more muscle we have the more calories we require to do nothing! If you add muscle and lose body fat, the scales may not budge quite as much as you might have expected, but you will look thinner, as well as more fit and toned!
Many ‘weight loss’ plans do result in significant muscle loss – if you severely restrict calories, consume insufficient protein and do a lot of steady cardio you may lose weight on the scales, but you will also be losing muscle. This is a major factor in regaining lost weight after a ‘diet’ – you have lowered your daily calorie requirementsquite significantly, so what was once seen as a maintenance intake will now cause weight gain. The ‘yo-yo’ effect can be explained by this happening on a regular basis – every time you diet you lose more and more of the muscle that you need to keep your weight off in the long run! This is exacerbated by the fact that we lose muscle mass throughout adulthood unless we take action (especially resistance training) to keep it! There are several methods to find out your body fat percentage, including skin fold tests with calipers, electrical impedance tests and the highly accurate, but highly impractical, hydrostatic (underwater) weighing method.
My personal favourite method that you can easily do at home is to use a software program, where you take body measurements and plug them in to a form that calculates your bodyfat – you can find links to these by searching Google or through the links page of my website. They are usually accurate to between 1-3% and are a very simple way of testing. Using this information, you can set yourself realistic fat loss targets based on the amount of fat you have to lose (rather than a random number you think might be nice to see on the scales!), and you can monitor your progress over time.