Market - Fitness

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Truly Huge Fitness Tips
         Presented by TrulyHuge.com 
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Static Lifting
By Art Eberly

     What is static lifting? Instead of trying to take a muscle group
to failure through the use of repetitions, static training involves
simply holding the maximum poundage you can handle, in our strongest
range of motion for a particular movement, and not to per any
repetitions. For example, if you normally bench press 150 lbs, you
might actually workout with as much as 300 lbs., but instead of
attempting to per repetitions, you would simply hold the bar at the
strongest point in the range of motion for the bench press, which
would be approximately two to 3 in. before you are able to lock your
elbows.
 
     This type of training has had a resurgence lately. Some recommend
just static lifts with maximum poundages.  Others have recommended
a more conventional approach after a regular set. Personally I
like the latter; less stress on the joints using a poundage closer
to "working set".
 
On bench I've been avoiding plateaus by doing the following :
 
Assume 8-10 rep range 225 lbs working set
 
165  10 warm-up        
180   6 warm-up      
195   3 inclination               
210   1 inclination                
225   9 working set  
240   2-3  (I do one set at  beyond working set to get used to that
heavier poundage; obviously this would be higher reps if I didn't
just max on my previous set).

Plus 1 static rep at the end of the set and, one final static rep
to exhaustion.
 
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Stress and Cortisol
By Zach Bashore


    
We all get stressed from time to time and knowing how to deal with
it is a lesson that everyone needs to learn. So what causes stress
and why is it so bad for me? There are many reasons to avoid being
stressed, but there is one substantial element that can cause your
body to become a fat gaining machine. That element is called
cortisol.

     Cortisol is produced in the body when it's faced with stressful
conditions. Kids, family, work, school can all become stressful if
preventative measures are not taken. When there is simply too much
work to be done in a days time than what seems that can be done,
you're likely to become stressed. Stress is not the only cause of
cortisol: over training, lack of sleep, and under eating can also
make your body produce this harmful chemical. When your body is
in a catabolic state, which simply means that your body doesn't
have enough nutrients to repair broken muscle fibers, cortisol
will enter your body and try impairing you.

     Fat gain and muscle loss will be the main problems your body has.
You should also expect to suffer other side effects such as your
body not getting the adequate nutrients it needs to function.
Stress will not only have a negative impact on your fitness,
but will have an impact on your everyday life. According to the
Medical Encyclopedia, stress is often accompanied by physical
symptoms, including: twitching or trembling, muscle tension,
headaches, sweating, dry mouth, difficulty swallowing, abdominal
pain (may be the only symptom of stress, especially in a child.)
Sometimes other symptoms accompany anxiety: dizziness, rapid or
irregular heart rate, rapid breathing, diarrhea or frequent need
to urinate, fatigue, irritability, including loss of your temper.

     Controlling cortisol is easier once you plan to stop it. The
most important thing you can do is try keeping stress to a
minimum. * Sure, this is easier said than done but finding ways
to eliminate stress is a step toward keeping cortisol to a
minimum. In the gym, make sure you don't over train. Your body
easily becomes stressed by doing this. Finally, you should be
eating enough protein in your diet to repair damaged muscle
fiber that are broken down from the result of your training.

     There are many products available that keep cortisol levels
at bay, but following these techniques can save you in
the long run. The more time you spend educating yourself on
proper ways of doing things, the better your body will be.

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Mixing Bodybuilding With Power lifting

I believe in three core exercises that will help you excel
in bodybuilding. But let's face it, some exercises are hard
and that is why most people skip over them. They will add a
whole new spectrum to your body size and strength. Squats,
which most true bodybuilders perform. Dead lifts, which are
done by those who are gluttons for punishment. Cleans,
which aren't usually thought of, but can give you an awesome
workout.

Below, I am going to go through each of the three exercises.
I will discuss the form of performing the exercise for a
bodybuilder's needs. Then we will look at how that differs
from a power lifter's techniques. The main theme is that
bodybuilders do these exercises to gain muscle mass and
strength. Power lifters are doing these exercises primarily
for strength.

Squats

When I say squats, I am talking about squats using nothing
except a power rack and barbell. No Smith machines or benches
to stop you at the bottom of the motion. Plain and simple, a
heavy barbell on your back with which you want to squat down and
stand back up. Pretty simple, right? This leg exercise,
primarily for the quadriceps, will enhance the entire body.

Bodybuilders will want to do squats with a poundage that will allow
you to get 12-15 reps. The last rep should be all you can do. If
you have a good spotter, the last rep should require a little help.
By the way, spotters should stand behind the lifter squatting with
each rep. There are two different ways to spot someone doing squats.
First, you can place one hand on the lower back with the other hand
wrapped around the body, supporting the squatter's chest. This will
allow you to help the squatter stay vertical. The second way is to
just use your arm as hooks under each armpit. This simply allows
you to help the squatter up.

Deadlifts

Deadlifts are best used in a back workout. Beginners often view
deadlifts as a leg workout. However, the back is more involved.

Powerlifters will usually do only 1, 2 or 3 reps for deadlifts. As
a bodybuilder, I like to shoot for 4-6 reps. This lets me work on
core strength while getting enough reps to help stimulate growth.
Another difference is that powerlifters use many different stances
with their feet. You can and should play around with this yourself
and find the most comfortable position. I have found that the
traditional shoulder width stance is best for me. After I started
doing deadlifts a few years ago, my back became thicker. It also
gives one more confidence having a strong back.

Cleans

A very different exercise. I believe cleans will help you more
with just core strength, balance and stability. This will, in turn,
help you with all other exercises. When you gain more control over
your body, you can do better at all other exercises. I prefer to do
cleans during my shoulder workout. I will compliment my shoulders
by doing a clean and press. Doing military presses while standing
will really take it out of you. This exercise is hard to explain
with words. If you aren't already familiar with the clean,
research it and find pictures showing the correct technique.

You must be careful doing cleans. It requires a great amount of
control. Start out light and get used to the movement. Move up in
poundage slowly. Be sure you have strong abdominal muscles to
control and hold your upper torso. Do this exercise clear of all
equipment, people and ceiling fans (trust me on this one).
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Understanding Your Heart Rate
By Zach Bashore

     A person's heart rate in an exact measurement can and will determine one's fat loss progress. With physical activity, the heart rate increases to supply the muscles with more oxygen so that the body produces more energy. The heart can beat up to two-hundred times per minute and the brain controls this rate by sending nerve signals to the heart. The rate in which a person's heart beats depends on intensity of exercise, activity levels, and genetics. There is no "one size fits all" average for heart rate, it will vary on the individual.

A person's resting heart rate is simply the number of times that your heart beats while resting. The average resting heart rate is anywhere from fifty-five to eighty-five beats per minute. Your resting heart rate gets higher as you get older and is lower with physically fit people. Athletes sometimes measure their resting heart rate as one way of finding out if they have over trained. Measuring your resting heart rate is also used to determine a person's target
heart rate.

Athletes use a heart rate monitor as a training aid in identifying their maximum heart rate (MHR) to determine their needed training zones. The easiest method of calculating your maximum hear rate is to subtract your age from 220. Studies have show that one's MHR on a treadmill is five to six beats higher than on an exercise bike, and two to four beats higher than on a rowing machine. It was also found that physically fit people over the age of fifty are likely to have a higher maximum heart rate that the average person of their age group.

This article was intended to provide you with the basic information of calculating your heart rate and information that will become useful when deciding to start your own cardiovascular workout. You also need to take into consideration that you don't have to burn yourself out by calculating every single step you take to measure your heart rate. Believe it or not, some people actually do this and are looked at strangely by others as well. If you want to burn more calories, simply eat less or become more active, you don't
have to get scientific until you are advanced enough to know what you're doing. Until next time, later!

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Golds's Gym at 59!
By Patrick L. Deu Pree
Lifetime Bodybuilder

     I had a good birthday workout at Gold's. I had a power bar before leaving, I could feel it at 4:15 am. I was on the road by 4:35. Stopped at Big Jim's Donuts here in Glendale for a cup of pre-workout coffee. Hit the gym and had a second power bar and could feel the blast furnace heating up inside. Put on my workout sweat suit, belted on my workout belt and hit the main floor. Gold's Gym, Venice is something else at five in the morning. There were quite a few people there already.

First thing, I hit the Nautilus Ab crunch machine, two sets of twenty with increasing resistance. Then the Nautilus low back machine for two or three sets to warm up the lower back. I was ready.

Bench press time. I sat on the bench at did twenty five reps with the empty bar to warm up the chest and shoulders. I put some plates on the bar and did five reps. Added more plates and did five more, keeping the reps low for a power movement. I added more plates and went to three reps, getting a good pump.

I wanted a picture taken of me so I pulled out my camera and convinced one of the guys working out on a bench nearby to take a picture of me sitting on the bench with a good view of the workout room behind me along with the Gold's Gym sign. He snapped off the shot and I did two more sets.

It was time for dumbbell inclines to pump the upper chest. I made my way over to one of the dumbbells racks along the wall. Found an adjustable bench, set it at the proper incline and picked a good pair of dumbbells. I don't mention poundage, it isn't important  and besides, I can't do nearly what I did when I was younger, I hit my last real good strength peak when I was 45. I go for the pump, to maintain muscle mass, to fight the demon of age, It works.

I a ten rep set and felt the pump real good in the upper pecs, a second set yielded only five reps, I had really tired out the chest. I was done.

It was time for what bodybuilding great Zabo Kozewskie used to call "boiling oils"...Squats!

To many, the most hated exercise of all, the most feared exercise in the world, there are so may misconception about this, the greatest muscle building exercise in existence, Squats are the king! And it was time to worship at the almighty squat rack.

I made my way across the main workout floor, more people had  filtered in and were hitting it hard on the various machines and pumping the dumbbells over by the far wall...

There it was, standing there, an imposing sight, challenging me! The squat rack...I approached and did a twenty rep warmup with the empty bar. I wanted to do some low rep work today and have my picture taken in the low squat position so I added plates and began the progression of five rep sets. I added plates each time, after four sets I worked my way down to three reps sets...I was ready. I wanted another picture taken.

A guy on a machine nearby was obliging, he knew his stuff, so I cradled the bar across the back of my shoulders and stepped out from the rack, he was positioned so he could get a good sideways shot with the main Gold's Gym sign in the background. I told him beforehand, "I will hit the deep position and pause, that's when you take the shot."  He knew exactly what to do. It came off perfectly. Good shot!

I finished off with one set of twelve reps of stiff legged dead lifts. I lowered the bar, riding it along my thighs and stopping at mid shin, didn't need to go any lower at my age. At the top point I shrugged, feeling the traps take the burden. Great, dead lifts done I headed across the room to the dumbbell rack and did one set of twenty reps of dumbbell shrugs, lowering the dumbbells slowly each time to really feel the deep burn in the traps...nice!

Time for lats!

     I headed into the center training room filled with various machines from wall to wall and stashed under a staircase as well. I went directly to the Nautilus pullover machine. My first experience with the Nautilus machines was back in 1971 at the original Gold's on Pacific Speedway in Venice. The machines were plate loading and belonged to Franco Columbu. I had read the year before, 1970, in IronMan magazine then published by Peary Rader, about the Arthur Jones creation and about his work with Casey Viator. One workout
on the Nautilus bicep and tricep machine had yielded a half inch gain on my arms in one workout! So these machines, when I can find them, are favorites of mine.

I placed myself in the seat, fastened the seatbelt to hold me down and hit a warmup..then three successive sets of 15 reps down to 10 for a great lat pump. I left the machine with that nice, full feeling under my arms, my upper body was expanding...

Seated Nautilus military presses next for three successively heavier sets from 15 down to 8 reps, my delts were really burning!

Time for biceps. I headed over to the Nautilus bicep machine and  hit three sets for a great pump then moved to the triceps machine for more of the same, my arms felt really pumped.

Next came the for way neck workout on the Hammer Strength plate loading four way neck machine. I hit all for sides and then did some forearms curls, both ways, overhand and underhand grips for two sets each of 25 to 30 reps.

I was done, another whole body workout done, it took about an hour and 15 minutes.

I headed out the door and hit Norm's Restaurant in Santa Monica for a great breakfast of steak and eggs!!!!

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Science-Based Nutrition For Good Health & Well-Being

Help Prevent Disease & Slow the Aging Process With These Superfoods!
By Vitamin Power

These five vegetable and fruit superfoods can slow the aging process
and help prevent the three biggest killers. Add these delicious
healthy superfoods to your family's meals as often as possible.

Tomatoes - Decrease Cancer Risk With Tomatoes. The powerful
antioxidant Lycopene, found in mainly in tomatoes, helps protect
against heart disease, stroke, high cholesterol, osteoporosis and
cancer. Cooked tomatoes are better because heat causes more Lycopene
to be released. Buy the best: Choose dark red tomatoes and store
fresh tomatoes at room temperature.

Blueberries - Help Prevent Heart Disease With Blueberries, bountiful
with vitamin C, fiber and potassium. Preliminary evidence suggests
that a component in blueberries might enable cells to break down fat
and cholesterol, which helps keep arteries clear. Buy the best:
Year-round, buy frozen berries labeled "unsweetened"" or whenever
available fresh in season at your grocery's produce department.

Broccoli - Help Beat Cancer. A National Cancer Institute study found
that people who ate three servings of vegetables a day (especially
those who included a half serving of broccoli or cabbage) were 40
percent less likely to get a cancer called non-Hodgkin's lymphoma.
Cruciferous vegetables, such as broccoli, have also been shown to
lower the risk of ovarian cancer. Buy the best: Choose broccoli
with florets or bud clusters that are dark green with some purple
tinge.

Kale - Help Protect Your Eyes By Eating More Kale and other dark
green leafy vegetables. They can significantly reduce the risk of
heart disease and stroke. Kale is also high in the Antioxidants
Lutein and Zeaxanthin, which protect the eyes and can reduce the
risk of cataracts. Buy the best: Look for crisp, fresh, dark-green
leaves, or buy frozen, chopped kale.

Sweet Potatoes - Help Lower Your Risk of Stroke. These flavorful
dark-orange "spuds" are one of the highest sources of Antioxidants
(such as Beta Carotene), which may help prevent heart disease,
strokes and certain cancers. Sweet potatoes are also high in fiber
and immune-boosting vitamin C. Buy the best: Choose sweet potatoes
that are firm and have clean, smooth skins. Don't confuse this
vitamin-filled veggie for "less nutritious' Yams.

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Drop Sets For Big Gains
By Dave Kergaard

One of the most important aspects of successful training is knowing
how and when to change your training routines.  While I am in the
gym on a daily basis I cannot help but notice some of the same
people continuing to do some of the same routines for month after
month, even year after year. The body adapts very quickly to
adversity, so in order to make gains a person working out has to
continually make changes in their exercise regiment.  You have to
do this both in your cardio workout as well as your workout. The
important message is that you have to keep your body guessing.

I personally try to change my routine every four to six weeks.
Sometimes that change can be a dramatic change or something as
subtle as doing the same exercises but changing the rep scheme from
10 to 12 to 15 reps. Currently, I have been training some of my
clients and also myself doing what most people would call drop
sets.  Of all the routines that I have attempted, drop sets seems
to be one of the hardest of the exercise programs.  The drop sets,
when done correctly can actually challenge your body more than most
workouts.

To give you an example, I will try to explain what I am currently
doing in the gym and how I have been incorporating the drop sets
into my program. On Tuesday I train chest and biceps. I begin the
chest workout with the Cybex incline machine and load the machine
to what I could normally do three sets of ten repetitions. The key to
loading any exercise piece of equipment is to put plates on the machine
or bar so you can drop plates off quickly.  For example, if I normally
use two 45's on each side of the Cybex incline machine I would instead
put one 45, one 25, and two 10's on each side.

After completing ten reps my work out partner will quickly strip a ten
off each side enabling me to do another set of ten. Then after that set
my work out partner strips another ten off and I quickly do another set
of ten.  In other words the set actually becomes three sets.

My work out partner and I move to cable flyes for the chest.  We
usually do three sets of ten, we drop the pin on each stack 10 pounds
for the drop set. After the cable flyes we move to the Cybex chest
machine and do the very same thing.

After chest, we move to biceps because our triceps have already
received a strenuous workout assisting the chest and shoulder muscles. 
The biceps are fresh so its time to hit them. We usually start on
the Cybex curling machine, which is a pin loaded machine. I normally
put 110 pounds on the Cybex machine. During the second and third set
of the drop sets my partner will lower the pin as I continue to do
10 reps for each of those sets.  We will then move to barbell curls
and follow the same sequence.  Usually we try to finish the biceps
by running down the rack with hammer curls using the dumbbells.

You can follow the same type of program for all body parts not only
chest and biceps, but also back, triceps, shoulders, and legs. The
key to success in doing drop sets is having either a workout partner
or trainer that can quickly remove the plates from the machine or
bar keeping the time between sets as short as possible. You can do
this yourself, but it is not as effective as having someone work
with you. The machines that contain stacks can be changed by just
pulling and replacing the pin. Changing the pin may easily be
done by one individual.

As you look at your current training routine, I would strongly
suggest giving drop sets a try. There has been a lot of recent
research showing that drop sets can increase an individual's
production of growth hormone during the workout. Done properly
the drop set routine can be challenging both anaerobically and
aerobically. In other words, not only will your muscles be pumped
to their max, but also your lungs will be gasping for air.

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Don't Skip Breakfast

The results of a recently completed study indicate that omitting breakfast causes metabolic shifts in insulin sensitivity that result in greater food consumption, higher cholesterol concentrations, and a greater risk for fat gain. The risk of onset of type 2 diabetes is also raised.

Skipping breakfast may put you on the fast track to bodyweight gain and heart disease, according to a new study. Researchers found that healthy people who skipped breakfast for two weeks ate more during the rest of the day, developed higher "bad" LDL cholesterol levels, and were less sensitive to insulin than those who ate breakfast every day.  High LDL cholesterol levels and impaired insulin sensitivity are both major risk factors for heart disease.

Researchers say skipping breakfast has become more common in recent  years, perhaps due to efforts to drop fat or time pressures in the morning. But at the same time, the prevalence of obesity and overweight has also dramatically increased.

Eat Breakfast, Eat Less Later

In the study, which appears in a recent issue of the American Journal of Clinical Nutrition, researchers examined the effects of eating or skipping breakfast on calories eaten and burned throughout the day as well as circulating insulin, glucose, and cholesterol levels in 10 healthy women of normal bodyweight.

For two weeks, the subjects ate a breakfast consisting of a bowl of whole-grain cereal with 2% milk between 7:00 a.m. and 8:00 a.m. and then had a midmorning snack of a protein bar between 10:30 a.m. and 11:00 a.m.

The subjects then ate two additional meals and snacks at predetermined times every day and kept records of what they ate. After a two-week break, the same subjects then followed the same protocol but skipped the early morning meal and had the cereal at lunch time (between noon and 12:30 p.m.). They then ate the other two meals and snacks at the predetermined times for another two weeks.

The results showed that when they ate breakfast, they ate about 100 fewer calories a day (an average of 1,665 calories a day vs. 1,756 calories a day over a three-day measurement period). Over a one year period this is equivalent to preventing a 10 pound gain.

In addition, the results show that the negative effects of skipping breakfast on cholesterol and insulin levels may also increase the risk of heart disease and diabetes over time.
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Periodization & Frequency

One of the concepts of the effective training theory is with increased size and strength gained in resistance training ever larger stresses are applied during that training without much commensurate increase in recovery capacity. You can develop muscular strength and generate higher levels of intensity at a much higher rate than you can increase your ability to tolerate it. In other words, if you consistently follow one fixed training routine and grow stronger over time, chances are that you will eventually burnout and overtrain.

So, the first rule to follow is to periodize or cycle your training to allow your overall system a chance to recover and compensate. During low intensity cycles, your recovery abilities can be fortified including your immune system. During high intensity cycles, you stress your recovery abilities to the limit, "pushing the envelope" so to speak, and stimulating new muscle growth. You need cycles of both to progress consistently. When you periodize your training efforts, it gives your body a chance to recover appropriately between intense
efforts. If you don't plan low intensity cycles in your workouts, your body will do it for you by catching that unsuspecting cold, pulling a muscle or straining a joint.

Another main issue is muscle training frequency. Routines should be designed to stimulate specific body parts individually and together. Effort should also be made to avoid exercises, which overlap or indirectly stimulate the same muscle groups over and over again. Overlapping movements will tend to stress the same muscles too extensively and possibly too often leading to training plateaus and over training.

An example would be to aggressively train the chest on Monday, the shoulders on Wednesday and the triceps on Friday. There are too many overlapping muscle groups involved in all three workouts to make any significant progress. In many cases we see most of the overlap between upper body movements. Which means the upper-body is generally trained twice as frequently as the lower body. Thus, lower body training may often be low frequency and low volume while upper body training is high frequency and high volume. Its interesting to note that most of the trainees we consult initially report faster gains in their legs compared to their upper bodies.

By far, the upper body parts most subject to over-training through such double dosing are the shoulders and arms. It is simply impossible to do any upper body movement without involving these two body parts. Moreover, its obvious that some of the best movements presumably for one body part are excellent movements for other body parts as well. Thus, dips "performed for triceps" are excellent for chest and shoulder development and pull-downs performed for upper back are excellent for biceps and forearms. Its easy to see that using less upper body exercises and focusing on compound movements can be a beneficial strategy for anyone.

Take a look at your program and try to identify where the over lapping movements occur and decrease their frequency or eliminate them altogether. Train both the deltoids and arms at a lower volume than the rest of your torso since you know they're involved in all your other upper body movements. You'll have to take a step back in your thinking in order to take two steps forward in your physical development.
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Motivation
By Zach Bashore

     Being motivated is very important in fitness, only the truly motivated will reach their goals. How do you keep from eating junk food? How do you keep training day after day while only seeing little to no improvement with your body? If you are serious about achieving your fitness goals, being motivated
is the only way of obtaining them.

     You`ve all heard the story about the mom lifting up a car to rescue her baby as it is trapped underneath. Why do you think she was able to lift up the car when on a normal day she wouldn`t have been able to lift up a tire? It is the same way when you are at a job or getting ready for a big test at school. You have a motive of doing something and will achieve what you want at all cost.

     So how do you improve your motivation? Well first, set a goal. This will give you an outside source to look at and as you review it everyday, you will become more and more motivated as you come closer to achieving it. Having to look in the mirror everyday is enough motivation for me and seeing a big
fat roll hanging out of my shirt would make me feel ashamed. You also need to give yourself treats like buying a new supplement or having a small cheat meal when the weekend comes around. I always know that after I get done training
that I get some simple carbs which keeps me motivated to finish the workout.

     You have to love the feeling when people compliment your body. It is a feeling of satisfaction and makes you want to keep going. On the flip side, you also hear the complainers and people with sorry excuses to why they are fat and out of shape. These people put everyone else down because of their jealousy. So you must decide, which one of these people do you want to be. The one receiving the compliments or the ones doing the complaining. It's
your choice.

     Editors note: If you've ever felt there was something holding you back in life, ruining your plans and stopping you from being who you want to be, you were right.

     The fact is, there is a single source of all your problems, stress, unhappiness and self-doubt. It's called the reactive mind - the hidden part of your mind that stores all painful experiences and then uses them against you.

     Dianetics gets rid of the reactive mind. It's the only thing that does. Get and Read Dianetics by L. Ron Hubbard.

____________________________________________

What is Chitosan?

     Chitosan is derived from chitin, found in the exo-skeleton of shellfish like shrimp or crabs. Chitosan is also a naturally occurring substance that is chemically similar to the plant fiber called cellulose. Unlike plant fiber, chitosan is" magnetically" attracted to lipids (fat) and has the ability, acting like a "sponge", to significantly prevent fat in the digestive tract from being absorbed.

     Chitosan  affects fat in the stomach before it has a chance to become metabolized. It dissolves in the stomach and converts to a gel which "traps" fat, thereby preventing its absorption and subsequent storage. Chitosan renders the fat useless to the body, both the chitosan and the fat are excreted.

     A report in the ARS Medicina (Helsinki, Aug-Oct. 1994) stated that individuals taking this substance lost an average of 8%body weight in 4 weeks. For a 200 pound person, this indicates a 16 pound weight loss, or 4 pounds a week. Ideally, if you neutralize fat after it enters your stomach, you spare your body from having to deal with that fat, and your body is better
able to deal with stored fat.

    Is chitosan safe for human consumption? The answer is that chitosan has been safely used for more than two decades. Chitosan is a safe ingredient that is biodegradable and environmentally biocompatible.

     For full details on Chitosan Fat Absorber go to:
http://www.trulyhuge.com/fat_absorber.htm

____________________________________________

Tips From Subscribers

21's
By Arj, Crawley, Sussex (UK)

     This exercise really works the biceps and you'll seriously feel the burn!  It is especially good for muscular endurance. Stack a barbell up with light weights.  You will lift the bar 21 times  in total but with three different techniques, one after the other.

     Firstly, keeping the elbows locked in as with normal curls, curl the bar up half way so that your arms are at 90 degrees.  Perform 7 repetitions like this. Then, on the seventh, without resting, from the 90 degree position curl the bar up to the top and back down to 90 degrees.  Perform 7 repetitions. Then perform 7 full curls (again, without stopping to rest).
    
     To really feel a good burn, on the 7th rep of the full curls (the 21st rep in total), Hold the bar there and begin lowering it as slowly as possible until at the 90 degree position.  Hold it there for 10 seconds, before lowering it right down (again, slowly as possible).

___________________________________________


The Hand Grip Tip
By Julian Palacio

     If you spend a lot of time in your office or driving in a bumper to bumper, get a pair of strong hand grips; those with the spring in the middle that you squeeze in your hand and use them in those moments when you cannot do anything like when you are reading an email or waiting for the cars to move; you can squeeze it with your hands or you can squeeze it with your two hands in front your chest for a chest pump or also you can doit with your arms straight  in front of you and also you can squeeze it overhead for traps
and shoulders or behind you with your two hands for triceps and back.  You will feel and be pumped during the whole day.

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11 Sets of 1 Rep.
By Rick Weddle

     The first five sets are warm-ups.  Use percentages of your best lift - your 1 rep max.  The five warm-up sets are 52%x1, 60%x1, 68%x1, 76%x1, and 80%x1.  Then you go to 84% for 6 sets of 1 rep - those are the work sets.  If you complete all 6 sets of 1 rep at 84%, then for the next workout go for 6 sets of 2 reps. After a few workouts, when you can get the 6 sets of 2 reps, on the following workout add 5 or 10 pounds to the bar and go back to 6 sets of 1 rep on the work sets.  About every 8 weeks, test your max and reset
your percentages. 

     With this routine you can recover.  It allows you to go pretty heavy.  It is easy to remember.  And it lets you make progress.  Most important, it is very
different from the routines in the magazines.  If you've had trouble making progress, consider this for Bench on Monday, Squat on Wednesday, Dead lift or Bent Row  on Friday, then rest Tuesday, Thursday and the weekend.  You will make progress. 

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 Using Calisthenics  

By Bryan S Kimble   

Looking for something to really help with strength conditioning  but don't want to go to a gym?  

Looking for a workout to really help push you to your limits without a lot of equipment or  using those intimidating weights? 

Then this is for you:   

· Inverted Push-Ups [with feet propped against wall]   

· Squat Thrusts   · Regular Push-Ups   

· Chin-Ups   · Incline Push-Ups [hands on chairs]   

· Sit-Ups   · Dips [hands and feet on chairs]   

Some items that you need to keep in mind when performing this  workout:   

1) Do this workout only three times a week, such as on a Monday,  Wednesday and Friday schedule.   

2) Perform each exercise slowly and with strict form so that you  squeeze [full contract] the muscles while performing the exercise.   

3) Perform each exercise until you cannot get one more rep with  good form [a.k.a. momentary muscular failure].   

4) After you get your one set on that exercise, move to the next  exercise. Rest no more than 2 minutes between exercises.   

5) Change the exercises if you find after about 6 weeks no progress  coming from that particular exercise. You should notice progress  in reps as well as muscle tone.  

   FDA Warns Manufacturers About Steroid Products Sold as Supplements   

On March 9, 2006 The U.S. Food and Drug Administration warned  several manufacturers and distributors of unapproved drugs  containing steroids that continued distribution and sale of these  products without FDA approval could result in regulatory action  including seizure and injunction.  

Consumers who have any of the products listed below should stop  taking them and return them to their place of purchase. FDA  issued warning letters for the following so-called dietary  supplement products:   

* Anabolic Xtreme Superdrol, manufactured for Anabolic Resources  LLC, Gilbert, Arizona, and distributed by Supplements To Go,  Cincinnati, Ohio   

* Methyl-1-P, manufactured for Lagal Gear, Brighton, MI and  distributed by Affordable Supplements, Wichita, Kansas  

  My Story
By Roland Chambers

Rather long winded dissertation, but here is my journey back to health.
This is written only as what I did, and is in no way meant to be
construed as advice to others.
 
I had always been in reasonably good shape, until at age 42 I started
having back problems. Two surgeries for ruptured discs followed, at
age 60, the back really went out. I postponed further surgery. Then
came weight gain, with more health problems which snowballed.

I was up to 233 lbs. at 5'9" and decided enough, was enough. I first
began light physical activities, then on to moderate exercise, I
started walking more and cutting back on caloric intake, bringing
further improvements.
 
Supervised bydoctor beginning one year ago, I have now reduced calorie
intake to 1200 a day. I purchased a Gold's Gym XR5 exercise center
and began to do light weight training, insuring I keep the back out
of compression.
 
Today at age 66, I am now down to 175 lbs (goal is 160). I am now doing
once a week exercises with progressively heavier weights and walking
two miles to post office three times weekly.

The weight loss was through no fad diet, just very careful monitoring
of intake. I found the best way for me was to buy the frozen lean
cuisine gourmet type dinners ranging from 220 to 340 calories each. 
This is my main meal of the day, with additional frozen/fresh
vegetables and fresh fruit eaten at mid day.
 
For breakfast I put 1/2 banana, scoop of vanilla or chocolate whey
protein, 1/4 cup dried milk, cinnamon, cup of water and ice cubes
into the Vitamixer blender, which gives forth a great shake.
 
Late afternoon I have a white meat or lean ham and fresh spinach or
lettuce salad with rice or malt vinegar.
 
I drink several cups of coffee (research by some show it to be a
powerful antioxidant) with no sugar or cream.  I do put a heaping
table spoon of chocolate or vanilla whey protein and skim milk
into each cup. Mixed and foamed up with electric hand blender, it
makes a delicious hot drink which rivals any coffee bar concoction.
 
I take diet supplements to include; one complete multi vitamin/mineral
capsule, Glucosamine, vitamins E & C,  Omega-3 fish oil, calcium,
whey protein and cinnamon.
 
I have not felt or looked this good in over a decade and have no
intention of ever backsliding into that life style which created
many of my health problems to begin with.
____________________________________________

Block The Fat From Entering Your System!

Take Fat Absorber before your meal, it has the
ability to bind to fats and cholesterol,
encapsulating them before they can be absorbed
by the body. This may be a dieter's dream!

* Helps You L ose W eight Without Changing Your
Eating Habits Or Lifestyle
* Each Tablet Can Block up to 12 Grams of Fat or
More
* Contains No Stimulants
* Safe to Use Every Day

"I tried just about everything to l ose w eight
but never saw results. But Fat Absorber was a big
Surprise, I not only lost weight but now have much
more energy!"

Toni - Colorado

For full details on Fat Absorber got to:
http://www.trulyhuge.com/fat_absorber.htm
____________________________________________

Quadriceps Development
by Zach Bashore

Let`s face it, a body with chicken legs looks awful and is the
cornerstone of all bodybuilding jokes. There is nothing worse
than going to the gym and seeing a bodybuilder with a huge
up body and legs that look as if they`ve never been trained
before. Prior knowledge dramatically influences a son`s
decision to train legs and if they don`t know how to proly
train them, then what is the use of doing it? This article is
intended for readers who are interested in improving their
knowledge of the quadriceps muscle and learn pro exercises
to make them bigger and more toned.

The quadriceps muscle consists of many different sections. The
psaos major and minor allows for flexion and lateral rotation.
The iliacus also allows flexion and lateral rotation, while the
rectus femoris allows for flexion and extension. When your hip
is flexed, the vastus medialis, intermedius, and lateralis all
allow for extension. The adductor magnus helps the quad rotate
laterally and allows for adduction. Finally, the adductor brevis
and lognus both allow for adduction, medial rotation, and flexion.
These sections may be hard to understand but it`s important
information if you`re looking to build great quads.

Now that you`ve learned the different sections of the quadriceps
muscle, it`s time to learn some of the exercises used to make
them stand out. Two good bodyweight exercise are the freehand
jump squat and an exercise commonly referred to as the wall sit
where you sit on a wall like there is a chair underneath you and
stay in that position until you are fatigued. My favorite
exercises with a dumbbell are the dumbbell squat, dumbbell lunges,
dumbbell step ups, iron cross, plie dumbbell squat, and dumbbell
squat to a bench.

If you have access to machines, leg training is so much easier.
Some of the best exercise that you can do on a machine are the
leg press, leg extension, lying machine squat, hack squat, smith
machine squats, thigh abductor and thigh adductor. Make sure
that you use pro form on all of these exercises. Unpro
form can prevent you from reaching your maximum potential and
can also lead to injury.

Alternate your leg workout every week. Change around the number
of reps and sets, do different exercises, change the amount of
rest between sets. Always open up your mind into trying something
new. Training legs is painful and very few people can bare the
thought of training them. This is where dedication comes in handy.
If you want it bad enough, you will do it.
_______________________________________

Important weight loss tips for losing weight effectively!


 
- THE FAT MUST GO! Stay away from fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these  saturated fats. There is no question about it and there is no way around it, get rid  of these types of foods. Don't get me wrong, there is no way to eat 0 grams of fat  every day. BUT, the only places you should be getting any of your daily fat intake  from are lean meats (not the fried fast food kind), chicken (again, not fried!), etc.  as well as the foods that contain the "healthy" types of fat, which can be found in  just about every type of fish (tuna fish, salmon, etc.), nuts and flaxseed oil. 
 
- LOWER THE CARBS! Most people think that it is fat that makes people fat and  that just by eating less fat, they are on their way to weight loss! WRONG! They are only half right. Carbs are just as bad as fat. Stay away from high carb foods. Carbs will eventually turn into fat. Foods like bread, rice, pasta, potatoes,
etc. are high in  carbs. Sure, you need some carbs, which is why foods like these are ok to eat, but  only eat a little of it! Stick to high protein low carb/low fat foods like tuna fish (and  other seafood), chicken, turkey, fruits and vegetables
etc.
 
- NO JUNK FOOD!  Stay away from foods that contain white flour and large amounts of sugar.   Additionally, do not eat foods that have been greatly processed. Try to eat as natural as possible.
 
- WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks. Drink around a half gallon of a day, more if you can. Spread it out  throughout the day, just like your 5 meals. Yes that is a lot of water, but its that water that will speed your weight loss. 
 
- STRENGTH TRAINING! YES! Weightlifting isn't just great for muscles, its great for losing w eight. Muscles burn calories. 
 
- MONITOR YOUR PROGRESS! Weigh yourself at the end of every week. If you ever have more then 2 weeks go  by without losing1 pound, its time to change something. Eat 250 less calories then  you've been eating. And keep everything else the same. Each time you see weight  loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself! 
 
- SLEEP! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. Trust me, your gonna need it!
___________________________________________

No More Pain!

Do you if you suffer from any of these conditions?

* Back Pain            * Sports Injuries
* Muscle Aches         * Headaches
* Toothaches           * Joint Pains
* Carpal Tunnel        * Menstrual Cramps
* Injuries             * Arthritis
* Rheumatism           * Burns
* Sore Feet            * Etc

Naturally Painless is a revolutionary advance that achieves
one simple result:  it stops pain almost instantly when applied.
That's right.  It's Not A Drug.  It doesn't substitute a different
sensation that hides the pain.  And it isn't a temporary solution.
It just stops the pain!

If you want relief from the pain and discomfort of physical
conditions that prevent you from enjoying a pain-free life,
Naturally Painless is for you.

For full info on Naturally Painless go to:
http://www.fitwise.com/painless
____________________________________________

Get a Super Duper Workout with These Supersets.

Some days, that coffee just doesn't kick in.

Instead of getting that stirring vigor you're usually jolted with every
afternoon, you instead find yourself bogged down with a nagging
case of the blahs.

You're on your way to the gym and only three words enter your
mind: Same old thing. You're traveling the same roads to go to the
same gym at the same old time to do the same old workout.

The rain pelting off your windshield isn't helping any matters.

Quite simply, you feel like a dead fish.

Well, the best remedy for such a dreadful feeling may be at the end
of your destination. Once you get inside the gym, and conduct your
pre-workout warm-up, jump right in with some riveting super sets that
are sure to get the blood pumping and the veins jumping. For
example:

CHEST: Try this one. Set two flat benches up just a few feet apart
from one another. Do a set of 12-15 dumbbell flyes on one of the
benches. When done, immediately place your feet up on one bench,
your hands on the other, and crank out a set of 30-40 push-ups,
using your own body weight for resistance. Try this superset three
times for a super pump.

BICEPS: Find a cable machine with lower hookups that are parallel
to one another. Attach D-handles to them. Then, grab a curl bar and
rip out a set of 12-15 reps at a moderate weight, making sure that
you do slow, strict reps with forced negatives. When you're
finished with this set, immediately jump over to the cable
apparatus and whip out a set of alternating cable curls. Do 16 reps
on each arm and after this superset, you'll feel your dormant
arms spring out of their coffins.

TRICEPS: Lie down on a flat bench with a curl bar and grind
through a set of 12-14 triceps extensions. After the final negative
of your final rep, jump over to the cable machine where you
should have already connected a bar to the top hookup. With your
palms facing up, crank out a set of reverse extensions, 14-16
reps for an intense jolt.

____________________________________________

For all of your fitness needs and find out what your Body Mass Index is, click here.  It's all here.

     Despite all of the attention given to popular diets today, most nutrition experts agree that minimizing dietary fat, controlling portions and staying physically active are the real keys to healthy weight management.

     We know from decades of research that a diet rich in high-carbohydrate foods--such as whole grains, vegetables and fruits--helps prevent disease, maintain healthy body weight and optimize athletic performance. There is no substantial evidence to support a change in that recommendation, says Debra Wein, MS, RD, nutritionist and exercise physiologist at the University of Massachusetts in Boston.

     What formula can you follow to manage your dietary fat as well as your portions? Nutritionist Carroll Reider, MS, RD, suggests an easy-to-follow low-fat eating plan, adapted from the USDA Food Guide Pyramid. Each day, count down your food choices from the following list::

  • 5 Servings: Whole Grain Breads, Pastas and Cereals
    Serving: 1 slice bread, ˝ slice bagel, ˝ cup cereal, 1/3 cup rice, ˝ cup noodles or potatoes.
    Whole Grains: wheat, oats, rye, corn, brown rice, barley or millet in the form of cereal, side dishes, pasta or bread.
    Also include: potatoes, yams, winter squashes, chestnuts, beans and peas.

  • 4 Servings: Raw or Cooked Vegetables
    Serving: 1 cup raw vegetables, ˝ cup cooked vegetables, ˝ cup vegetable juice.
    Include: Dark green and yellow or orange vegetables.

  • 3 Servings: Fruits
    Serving: For most fruits, a serving of whole fruit fits in your hand. Fruit juice (1/2 cup) is also a serving.

  • 2 Servings: Dairy Foods
    Serving: 1 cup nonfat milk, 3/4 cup nonfat yogurt, 2 ounces nonfat cheese.

  • 1-2 Servings: Fish, Poultry or Meat
    Serving: About the size of the palm of your hand and the thickness of a deck of cards. A serving of shrimp is about 2 ounces; lean red me, 3.5 ounces.
    Vegetarian Options: 6 ounces beans or low-fat tofu, 2 ounces non-fat cheese.

Weight Loss Tip:

     If you are concerned about your weight, Reider says, go wild on vegetables. They’re only about 25 calories per serving. But do not eat more than three servings of fruit or five servings of grains. If your weight is fine, you can eat as many grains, vegetables and fruits as you want.

Monitor and Moderate:

     Many nutrition experts agree that monitoring your eating with a food diary can be invaluable to weight management planning.

  • Moderation is essential. Some foods include several food groups, and you will naturally eat servings that are both larger and smaller than the single serving size. A good goal is to eat the recommended amounts and balance of food groups 80 percent of the time, says Daniel Kosich, PhD, author of GET REAL: A Personal Guide to Real-Life Weight Management. That will give you a solid foundation for an active, healthy lifestyle.

  • Both quantity and quality count. A low-fat diet that is too high in calories or a low-calorie diet that is too high in fat will not be healthy for you over a lifetime.

  • The quality of the carbohydrates you eat is important. Heavily processed convenience foods with a lot of refined sugars may have a negative impact on your blood sugar level and cholesterol ratio, your mood and your ability to manage your portions. You can get caught in a dangerous cycle of eating excessive portions of unhealthy foods with little or no nutritional value. The solution is to stick to fresh whole grains, vegetables and fruits for up to 60 percent of your diet.

Get healthy and delicious recipes at Free Gourmet Recipes

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Fitness Zone
 
Fitness Resource
Find a fitness instructor, create a fitness plan and review sites of the month.
 
A weekly web cast on a variety of fitness and weight loss topics ranging from how to burn fat to preparing psychologically to fitness.
 
PHYS
Women's fitness and nutrition magazine, updated daily.  Features fitness quiz, assessment, nutrition advice and fitness facts.
 
Read articles directly from Joe Weider's Muscle and Fitness magazine and get all the information you need to pump up your workouts.
 
Muscle and Fitness Hers magazine. For women who want more out of fitness. Information on training, nutrition, supplements, sports and even active wear.

 Consistency - The Key to a Lifetime of Fitness

Make exercise a habit.

* Choose an activity you enjoy.
* Tailor your program to your own fitness level.
* Set realistic goals.
* Choose an exercise that fits your lifestyle.
* Give your body a chance to adjust to your new routine.
* Don't get discouraged if you don't see immediate results.
* Don't give up if you miss a day; just get back on track the next day.
* Find a partner for a little motivation and socialization.
* Build some rest days into your exercise schedule.
* Listen to your body. If you have difficulty breathing or experience
faintness or prolonged weakness during or after exercise, consult your
physician.

For More information, click on to Fitness Fundamentals


 

 

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Health and Fitness Calculator

The FitWise Fitness Calculator includes the following health & fitness calculations:

  • Blood Pressure
  • Body Mass Index
  • Heart rate Zones
  • Ideal Weight
  • Measure Heart  rate
  • Optimum Weight
  • Percent Body Fat (Circumference)
  • Percent Body Fat (YMCA)
  • Risk of Chronic Disease

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