How to lose it and keep it off Keep in mind that when we say “weight” we mean bodyfat: Eat many small meals That’s 5-7 a day, about every three hours, and each fitting snug in a standard-size Tupperware. One or two of them can be construed as a piece of fruit and a handful [...]
Remember that stretching ain’t competition! Can you lie on your back and lift your leg straight up in the air? Probably not, if you’ve been following an endurance-building program. In fact, that will no doubt make your hamstrings tight, truncate your hip flexors and bow your upper body, depending upon your activity. You are, Gertrude, [...]
Designed to put you in condition for just about any sport If you’re confused by the term getting in shape we have your Sports Fitness solution right here. Last week highlighted strength-training; this week endurance—the physical and motivational kind so important to success. Let’s define endurance—staying power—as a combination of efficiency (lean body mass), cardiovascularity [...]
Designed to put you in condition for just about any sport (This column is dedicated to the memory of David McBride, “an officer and a gentleman” that left us too soon.) Part I: Strength-training Many New Age goofs would have you believe that bodybuilding muscles are trophy muscles too fundamentally flawed” for use in real [...]
Sounds like something from Star Wars! How often you need to workout will depend on your goals. Maintaining current fitness levels requires 3-4 twenty-minute cardio (aerobic) workouts a week.(remember that cardiovascular exercise is defined as 65-90% of max effort held for at least 20 nonstop minutes). Losing weight (bodyfat) demands four or more weekly cardio [...]
Last week, we told you about carbs by way of protein, so–alright, alright, you win—time to discuss carbohydrates. Try to stick with dark leafy greens, cooked tomatoes, and anything a rich yellow, orange or red. Consider them your deep-colored friends from the plant world. Same with fruits, but they’re excluded from this discussion, because by [...]
Just do it! To recap last week’s ‘Big Three’ that you must follow to have a body of ultimate fitness, they are: 1. Nutrition (what, how much and when you eat); 2. Strength Training (free weights, weight machines, bands, balls—even your body weight—used to push against your muscles); and 3. Cardiovascular Activity (exercising your heart [...]
Listen Up! As a fitness and weight-loss expert there’s one question I get asked more than any other: “How do I lose 10 pounds FAST?” Do you know how many times I’ve been asked this by people seeking a “magic” answer? You got it. It’s a loaded question, the bane of most top personal trainers. [...]
Short answer? It all depends. Actually, it’s more a question of overresting than overtraining. That’s because in the gym you don’t build muscle up so much as tear it down. The weights shred it, and cause microtrauma. Repair happens when you’re at rest or asleep and the nutrients you’ve consumed all day lay down a [...]
To lead a more active and fulfilling life, you must exercise. Strength-training especially improves your health and functional ability, and can vastly determine your degree of independence and quality of life. Extensive studies show the value of strength-training. Besides adding lean muscle (an important weight-loss factor as “active” muscle burns fat continuously by increasing your [...]
Nothing improves energy and mental and physical health better than exercise. Let me repeat that… Nothing is better for your overall health than exercising! …and motivation is key. Sure, self-motivation can be tough. And once you’re all psyched up, then what? A good personal training facility might provide the guidance and expertise you need to [...]
Still lackadaisical about your diet? Too bad, as I’ve been harping on how important it is. Fact is, it probably constitutes 85% of how you look and feel right now! Which is to say… Your body reflects what you do with it most! Frightening, isn’t it? Success, I mean. It’s scary to think that inside [...]
