Archive for September, 2009

Fat-Belly--4968

By Jeff Anderson “the Muscle Nerd”

Much research has been done into the seemingly impossible task of “spot reduction” of body fat.

You know…like how to burn fat directly off of your belly WITHOUT taking away from the butt you’re so proud of.

While experts have claimed that there’s no way to “spot reduce” where you’re able to take of the fat, recent studies are showing that it may in fact be possible.

For example, scientists have studied exactly WHERE fat is burned from in order to fuel certain activities.

It seems that there may be a unique connection where the fat cells in the location of the muscles being exercised may actually provide the bulk of the long term fuel for your training.

This is NOT definitive yet, but it holds promise.

It also supports my theory (and again, this is ONLY my theory!) that your MIND-MUSCLE CONNECTION plays a STRONG role in how much, and WHERE you can burn fat.

In this article, I reveal a unique tip that I use to increase the “mind-muscle” connection to (again, in theory) burn more belly fat from your training by implementing a crazy “cardio fat blaster”…

How To Burn More Belly Fat During Exercise

1. First, if you have my best-selling “Combat The Fat” program (www.CombatTheFat.com), you know that I’m a HUGE supporter of LOW intensity cardio as a fat-burner.

Sure, you can get your panties all in a wad while you preach to me about how HIGH intensity is better, but I lay out the FACTS in my book and the men and women who have used CTF know the real deal.

Anyhoo, I digress…

2. For this exercise session, you’ll do a quick, low effort warmup of about 5 minutes on a treadmill, bike, or other exercise equipment.

3. Next, do a set of WEIGHTED CRUNCHES until failure.  Just one single set.

crunch_weighted-1

4. Now, go and do a 10 minute LOW INTENSITY cardio activity that uses primarily either an upper body or lower body movement (e.g. – Rowing machine/jumping rope primarily works upper body while jogging, bike, works lower)

5. When 10 minutes are up, do one set of HANGING LEG RAISES (with your legs straight) to failure and then go on to your 2nd 10-minute bout of low intensity cardio using the opposite area of your body as your last set.

hanglegraise1s hanglegraise2s

(i.e. – if you jumped rope in your last cardio round, switch to an exercise like jogging on the treadmill this time.)

6. When done, do a single set to failure of HANGING ROTATIONAL KNEE RAISES…then on to your 3rd round of cardio using the opposite half of your body.

And so it goes on, switching back and forth between an abs exercise and low intensity cardio.

For your follow up abs exercises, I suggest (in order)…

=> Hanging Knee Raises

=> Either crunches or V-ups

As you can see, we slowly decrease the intensity of the abs exercise choices with each set as you get closer to the end of your workout.

But in essence, by training your abs throughout your cardio session, you send a “message” to your body WHERE you want all that fat-burning cardio to do most of it’s work.

You may think I’m crazy, but give it a try and see if it doesn’t make a difference in where your measurements start reflecting results!

Even though I’m a fan of high intensity, its always good to have some variety.  Jeff always has good info.

Get Strong! Stay Strong!

Chris

Advertisements

swine-flu-virus.jps

From Dr Mercola’s Website:

Last but not least, let me reiterate the many ways you can protect your health from ANY kind of flu, without a potentially dangerous vaccine.

I have not caught a flu in over two decades, and you can avoid it too by following these simple guidelines, which will keep your immune system in optimal working order so that you’re far less likely to acquire the infection to begin with.

I would STRONGLY urge you to have your vitamin D level monitored to confirm your levels are therapeutic at 50-70 ng.ml and done by a reliable vitamin D lab like Lab Corp.

If you are coming down with flu like symptoms and have not been on vitamin D you can take doses of 50,000 units a day for three days to treat the acute infection. Some researchers like Dr. Cannell, believe the dose could even be as high as 1,000 units per pound of body weight for three days.

However, most of Dr. Cannell’s work was with seasonal and not pandemic flu. If your body has never been exposed to the antigens there is chance that the vitamin D might not work. Your best bet is to maintain healthy levels of vitamin D around 60 ng/ml.

  • Avoid Sugar and Processed Foods. Sugar decreases the function of your immune system almost immediately, and as you likely know, a strong immune system is key to fighting off viruses and other illness. Remember that sugar is present in foods you may not suspect, like ketchup and fruit juice.

  • Get Enough Rest. Just like it becomes harder for you to get your daily tasks done if you’re tired, if your body is overly fatigued it will be harder for it to fight the flu. Be sure to check out my article Guide to a Good Night’s Sleep for some great tips to help you get quality rest.

  • Have Effective Tools to Address Stress. We all face some stress every day, but if stress becomes overwhelming then your body will be less able to fight off the flu and other illness.

If you feel that stress is taking a toll on your health, consider using a tool such as meridian tapping techniques, which is remarkably effective in relieving stress associated with all kinds of events, from work to family to trauma. You can check out my free, 25-page manual for some guidelines on how to perform this simple technique.

  • Exercise. When you exercise, you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of finding an illness before it spreads. You can review my exercise guidelines for some great tips on how to get started.

  • Take a good source of animal-based omega-3 fats like krill oil. Increase your intake of healthy and essential fats like the omega-3 found in krill oil, which is crucial for maintaining health. It is also vitally important to avoid damaged omega-6 oils like trans fats as it will seriously damage your immune response.

  • Wash Your Hands. Washing your hands will decrease your likelihood of spreading a virus to your nose, mouth or to other people. Be sure you don’t use antibacterial soap for this — antibacterial soaps are completely unnecessary, and they cause far more harm than good. Instead, identify a simple chemical-free soap that you can switch your family to.

  • Use All-Natural ‘Antibiotics’. Garlic works like a broad-spectrum antibiotic against bacteria, virus, and protozoa in your body. And unlike with antibiotics, no resistance can be built up so it is an absolutely safe product to use. However, if you are allergic or don’t enjoy garlic it would be best to avoid as it will likely cause more harm than good.

    Other all-natural antibiotics include olive leaf extract, oil of oregano, and high quality colloidal silver.

  • Avoid Hospitals and Vaccines In this particular case, I’d also recommend you stay away from hospitals unless you have an emergency, as hospitals are prime breeding grounds for infections of all kinds, and could be one of thelikeliest places you could be exposed to this new bug.

    Get Strong! Stay Strong! ( and healthy!!!!)

    Chris

007401-injection

What is in the Regular Flu Shot?

  • Egg proteins, including avian contaminant viruses

  • Gelatin, known to cause allergic reactions and anaphylaxis are usually associated with sensitivity to egg or gelatin

  • Polysorbate 80 (Tween80™), which can cause severe allergic reactions, including anaphylaxis

  • Formaldehyde: a known carcinogen

  • Triton X100: a strong detergent

  • Sucrose (table sugar)

  • Resin, known to cause allergic reactions

  • Gentamycin, an antibiotic

  • Thimerosal: mercury is still in multidose vials

From Dr Mercola’s website

Looks more like toxic soup!

Get Strong! Stay Strong!

Chris

normal_burger_1

By Catherine Lewis, AHJ Editor — Published: September 17, 2009

If you want to live a longer, healthier life, you can start to do so immediately by eliminating certain foods from your diet. It’s really that easy! Foods that are high in hydrogenated oil, sugar and chemicals can significantly shorten your lifespan. They can lead to diseases such as heart disease, digestive disease and diabetes, just to name a few. You can extend your life simply by avoiding the following foods.

These are the three things that noted doctors and scientists have warned can shorten your lifespan.

1. Fast Food and Fried Foods

Fast foods are filled with preservatives, chemicals and hydrogenated fats. Even so-called “healthy” fast foods are a danger to your health because they contain preservatives, which aren’t found in “real” foods. In order for fast food restaurants to be profitable, they rely on purchases made in bulk quantity . . . this is where all those preservatives come in. Even if the foods are not fried in hydrogenated oils, they are still a health risk. Most of the so-called healthy foods that restaurants offer, such as deli sandwiches, contain processed meats and cheeses as well as chemicals to preserve them so that they stay fresh longer.  

Additionally, eating foods that are fried in hydrogenated oils will shorten your lifespan and are a leading cause of heart disease. These foods clog your arteries and raise bad cholesterol. Deep fried foods may taste good, sure, but are definitely not good for your health. In addition to heart disease, they are also linked with obesity and digestive problems. Take immediate steps to eliminate fried foods from your diet.

2. Sugars

Foods like cookies, cakes, candy and soft drinks are high in sugar and provide absolutely no nutritional value whatsoever. The only thing these foods are good for are to help you gain weight, and quite a bit of it too. They are hard on your digestive tract because it has to work extra-hard at breaking them down. They lead not only to obesity but also to diabetes, which will shorten your lifespan considerably.

3. Packaged Foods

Stay away from packaged foods, including canned foods, meal packages and frozen foods. All are high in chemicals, which is how they are able to have a long shelf life. Frozen foods, especially the diet foods, are high in sodium. Take a look at the ingredients on the boxes or cans and you will see a list of chemicals included in the foods. Do you really want to put these into your body? 

Start eating real foods and stay away from anything pre-packaged. This includes anything with preservatives. The chemicals that are put into some foods have been known to promote disease. Packaged foods are also usually high in calories and do not have the nutritional value of real foods.  

You can start living a longer and healthier life right away by eliminating these foods from your diet. They offer very little by way of nutrition and have an adverse effect on your health. Start eating plenty of fish, fresh vegetables, fruits, and whole grains for fiber and you will start to improve your health immediately. You will boost the health of your heart, digestive system, weight and even your brain power by eliminating hydrogenated oils, sugars and chemicals from your diet.

Get Strong!  Stay Strong! (and live long!)

Chris

017053586

By Ethan Fox, Community Contributor — Published: June 12, 2009

There seems to be an on-going trend amongst athletes to play their sport year-round. The ever present mantra in the US of “more is better” has not eluded the sports world. In the case of sports, more is leading to injury and burnout. Perhaps it’s the appeal of excelling at the next level that drives some to constantly compete. Maybe it’s pressure from parents, coaches, or other athletes. The sport culture has become such that if you are not currently involved in the sport than you will get left behind.


Sports activity breaks the body down, overworks certain muscles, and it does not illicit the necessary response from others. Without rest, the body cannot repair itself and therefore overuse injuries become prevalent. Athletes are under the impression that the muscles they use most are the ones they need to strengthen often. Many times the opposite is true. The athletes need to train the muscles they don’t use during their sport as well as train the small stabilizers that will improve their ability to perform. What about those muscles used all season? They need to rest! Without lack of activity, the body cannot recuperate. People fail to realize that they need more rest, not more practice, in order to improve their performance. A break from the sport allows the mind to rest which translates into the athlete having a greater desire to participate. This break will give any injuries a chance to heal, and will give the athlete an opportunity to cross train.

The highest levels of competitive athletes (professional, Olympians, etc) take time off their sport, they cross train, and even take time off from all activity. How is it that athletes strive to be their best yet fail to train like those who are the top of their game? Athletes often mimic their heroes’ supplements, foods, shoes, and equipment yet they do not follow similar exercise plans. Elite level athletes have clearly defined seasons including an off-season, a pre-season, in-season, and off season. Their training changes to accommodate varying physiological and psychological changes. No high caliber athlete is playing their sport at 100% for 100% of the time.

In the off season, athletes typically rest. They may do some cross training or participate in activities that do not directly resemble their sport. Pre-season is a time to work on muscle imbalances, begin injury pre-habilitation, and start a conditioning program. It is only at the end of the pre-season that sports skills are implemented. In season is where the main focus is the sport and the goal is to peak at the necessary time. Even during this time, the athletes take breaks (not go to practice or weekend tournaments). Post season can mean championships, or simply the winding down of the season. This is a good time to address and rehabilitate any injuries resulting from the season.

Following the above progression will allow the athlete to perform at their best for many years. They will avoid mental burnout and physical ailments. To become elite or lengthen your career, you must make sure to take breaks from training throughout the year.

Get Strong! Stay Strong! (but train smart already!)

Chris

PS– Parents, you must make these choices for your kids!!!  They are not little adults. Re-read the bolded areas.

owen_07-2009_16

By Nick Nilsson
Author: Fitness-eBooks
Creator: Powerful Training Secrets

This tip is a bit of a change of pace… no pictures…no video (this one would be tough to show in a picture or video but is pretty easy to explain).

If you’re looking to really build your calves, this one little piece of advice will help TREMENDOUSLY. Yet you rarely, if ever, see anybody mention this when you get instructions on calf exercises.

So what is this advice? It’s a simple thing…when you do a calf raise exercise and you’re coming to the top of the movement, be sure to COME UP ON THE BIG TOE KNUCKLES (on the bottoms of your feet, of course).

This activates the gastrocnemius (calf muscles) muscle bellies strongly. The difference contraction and fiber activation will surprise you!

Next time you do calf raises, don’t use this technique and just do them as you regularly do them. Notice how your feet move as you come up. Chances are, as you do the calf raise, your feet roll to the OUTSIDE.

This is typical because this is the path of least resistance for the biomechanics of your calves. If you look at how your feet are shaped, the big toe is longest and furthest up. As you move towards the outside of your feet, your toe knuckles slope “downwards”. Naturally, your feet will roll to this side unless you force them not to.

This doesn’t need a picture because you can look down at your own foot and see this sloping!

I want you to stand up and try this right now doing just a bodyweight calf raise on both feet just on the floor – you’ll feel the difference.

When you’re doing the regular calf raise, the body naturally wants to follow that path of least resistance and will roll towards the outside. Do a few reps of this, just letting your body take the natural path when doing the calf raise. Look down at your feet as you do it – you’ll see even though your toes are all pointing straight forward, the downward slope of your toe knuckles make your ankles roll out to the sides.

Granted, you can still get a LOT of tension on the calves even when you roll out like this. And you can build good calves this way.

Now to use the big toe technique. (when you use this in training, lighten the weight up so you get the form exactly right). Now, when you come up, try to put ALL the pressure on the big toe knuckles of your feet and push down hard with the big toes.

Your goal here is to try and put as much tension as possible on the big toes rather than letting your feet roll out to the outside as is the tendency. In fact, I want you to place NO tension on the rest of your toe knuckles other than those big toes as you come!

Come up and squeeze hard. Feel the difference? MAJOR contraction in the calves. Now imagine adding weight to this technique!

This is the secret to getting those beautiful, just UGLY looking calves that really stand out and mark you as a serious trainer! I don’t know about you, but my goal with my calves has always been to have regular “non-training” people go “eww” when they see them. 🙂 That’s when I’ll know I’ve reached my goal.

Honestly, this big toe thing is one of the reasons ballet dancers get such great calves. They dance on point, which is basically on the big toes. The other toe knuckles don’t play as big a role.

So give this technique a try in your next calf workout. Lighten the weight and come up on your big toe knuckles. It’ll make a BIG difference!

Get Strong! Stay Strong! (and get rid of those chicken legs! Ha Ha)

Chris

IMG_0844

Actual Question: Is it OK for 8 – 10 year old kids to participate in Triathlons?

Reply from Brian Grasso (Founder and CEO of International Youth Conditioning Assoc.)

While I am 100% heartened by virtually any activity a young person chooses to engage in, it is important to be careful how we direct their efforts in terms of “developmentally-sound” parameters.

The essence and need of childhood play (or fitness – they are interchangeable terms) is self-exploration of movement. This movement must be in the style of “free play”. Meaning simply, kids must be encouraged to move in a variety of fashions (run, climb, crawl, jump, hop etc) without the over-prescription or repetitiveness of specific movements.

This is an imperative part of neural growth and development, setting the seeds for both a future full of movement and athletic ability as well as injury avoidance. Much like the academic world, the early years of school is based on learning a variety of subjects in order to create a well-rounded brain. Specification occurs later in life once this broad base has been built.

While triathlons involve three separate movement functions, they are still rather myopic in nature and will become repetitive during training phases. One only needs to look at the tremendous number of injuries that adult tri athletes endure (mostly in the realm of chronic injuries resulting from REPETATIVE action) to see what this type of training and over-indulgence of competition has the potential to do to younger people.

In short…

Repetitive motion of any kind is developmentally limiting for kids and could easily lead to overuse injury.

Free play and freedom of motion are the core necessities of fitness for kids.

Enough is enough.

It’s time for our industry to get educated and start creating youth fitness
and sport training programs that both WORK and are DEVELOPMENTALLY APPROPRIATE.

In my humble opinion….its a stupid idea! Short and simple.  If you want more explanation as to why check out the IYCA

Get Strong! Stay Strong! (and for goodness sakes be smart with our children!!!!!)

Chris