|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
Do You Have A Fitness Battle Plan?
In fitness, as in war, you want to be on the offensive, not the defensive and this means that rather than reacting to maladies as they occur, far better to be in good general physical condition; preventive maintenance is preferable to remedial effort every time. One general rule of thumb I use is energy is the basic coin of the fitness realm and without it is damned difficult to mount any kind of serious fitness effort.
To obtain energy to power through workouts is the first order of business: if you are tired all the time, exhausted by life and unable to get it together physically or psychologically, I would suggest two immediate lifestyle changes -- cut back on the amount of food and begin walking every morning. Overeating is an energy-sapping culprit. Too many calories, particularly the wrong kind, the type that cause insulin to spike or the type of nutrient that converts easily to body fat, will drain energy faster then leaving the car door open all night and keeping the lights on. Early morning walking, particularly done out of doors, is invigorating. Plus early AM power walking elevates the basal metabolic rate. The rate at which the body oxidizes calories is kicked up by cardio in general and most particularly by cardio done on an empty stomach.
Another trick of the trade is to have a cup of coffee or a caffeine-laced tea before the cardio walk. Caffeine on an empty stomach taken in combination with exercise accelerates the mobilization of trans-fatty acids. After an all-night sleep/fast the body is low on glycogen, the emulsified form of carbohydrate, when aerobic activity is performed the body will burned stored body fat to fuel the cardio activity. If you ever travel to a hardcore bodybuilding gym early in the morning you'll see all the hulking bodybuilders performing cardio. They are there to take advantage of this particular physiological anomaly and burn off body fat via pre-breakfast cardio.
In addition, hitting an aerobic-style exercise session before breakfast elevates to metabolism for hours after the conclusion of the session and elevating the heart rate in a systematic fashion improves heart and lung functionality and food digestion. Perhaps the strongest rationale for early morning cardio is that by doing it 1st thing it GETS DONE! Life has a way of throwing obstacles galore in our path as the day's events unfold and by hitting a walk around the neighborhood 1st thing, daily events and cumulative fatigue will not derail the session. Start with a comfortable walk at a comfortable pace and add one minute per session. If you power walk five times a week and start off with a 10-minute session, at the end of a month the session will be up to 30-minutes.
At that point, 30 minutes five times weekly, keep the frequency and the duration and consciously seek to increase the intensity, i.e. walk faster. This creeping incrementalism eases you into the game. In conjunction with the walking, cut back on the caloric intake. After calories are reduced, clean up the food selection. Again all this flows together in a loose momentum building effort. More walking, early morning walking, fewer calories, better selection?your energy will skyrocket and the effort will unfold in a sane rational fashion. After a month or two, add in some progressive resistance training and you'll be shot from a proverbial fitness cannon. The nice summer weather makes early outdoor walking a joyful experience and when we truly enjoy an activity we seek to repeat it -- this melding of enthusiasm with exercise is the long-term secret to fitness success.
Marty Gallagher is a former fitness columnist for washingtonpost.com. He is also a former national and world champion powerlifter. Marty's articles have been featured in Muscle Media, Muscle & Fitness, and Powerlifting USA magazines. His website, http://www.martygallagher.com, assimilates years of accumulated knowledge from the athletic elite and makes them accessible to the common person. The "Purposeful Primitive" way has been proven effective time after time after time for weight loss, increasing muscle tone, and complete physical transformation.
Couples working it out: Partner exercise routines can be more fun than going ... - Macon Telegraph (blog)
The Different Types of Treadmills
When we usually think of treadmills, we tend to think thatthere is only one type on the market. However, this isvery far from the truth as there are a couple of differenttypes of treadmills.
Your Guide to Joining the Right Gym
Whether you want to look good on the beach this summer or loose the pounds the thanksgiving turkey puts on, a gym membership could be just the ticket.The facilitiesThe beauty of a gym is that everything you need is there.
Optimize Your Exercise: Maximizing the Time Spent Working Out
Diet and Exercise are the inseparable twins that are seen and heard everywhere weight loss and fat loss are mentioned. This article will focus on techniques and tips that will help you to maximize the time you spend exercising.
Top 10 Most Outrageous Exercises I've Ever Seen
In the course of my experience working and training in gyms, I've seen people doing some incredibly "interesting" exercises. Unfortunately, it's usually because these people have not been properly instructed in exercise technique.
The Abs... More Important Than You Think
What comes to your mind when I say the word "abs"? Do you think of the infomercials advertising "6 second abs" or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities? Most yoga instructors do.
Weight Loss and Fitness - Facts not Fiction
The world of weight loss and fitness is certainly vast, and theAmerican consumer can absolutely get lost in the thousands ofeasy effortless and ostly useless ads if not careful. With mybooks and research I want to clear the air about the variousmyths and false statements regarding our health and fitness thathave clearly muddied the waters for many Americans.
Salsa Dancing for Fitness is Hot
Salsa dancing is emerging as a refreshing replacement for conventional aerobic exercises. Classes based on the fiery music and movements of Salsa, Mambo, Cumbia, Merengue and more are starting to get people interested in Salsa dancing, while at the same time giving them a pounding workout.
Exercising In Heat
Summer is officially here. Finally you can pack away your jackets and get outside.
Strategies for Alleviating the Boredom Associated with Exercise
Just about every expert in the ADD field will tell you that exercise is one of the best ADD management strategies there is. According to the book Delivered from Distraction:"When a person exercises, she sets in motion a cascade of events that her brain loves.
Exercise Smarter Not Harder - 10 Ways to Make Consistent Progress in Your Exercise Plan!
My name is Greg Ryan. I am a fitness expert, professional bodybuilder personal trainer to movie stars, and former employee of Kathy Smith.
How To Overcome Workout Plateaus
Humans are habitual. They strive on routine and rituals.
How to Find a Gym and Start Exercising
There is hardly a week that passes without an article or study touting the benefits of exercise. Exercise to cure cancer, exercise to lose weight, feel better, livelonger, and stop dementia, the list appears endless.
Pilates: A Challenging and Motivating Exercise Regimen
Pilates is named after its creator Joseph Pilates. It is an exercise regimen that uses machines and special stretches.
It seems like everyone is concerned about putting on the pounds over the annual holiday season, but what about summer vacations? We spend the greater part of the new year trying to shed the weight gained from an over-indulgence of turkey, stuffing, mashed potatoes, pies and various other sweets in order to slip into that new bikini or eliminate the gut before shedding the shirt at the beach. What happens when you reach your destination of summer frolicking? Toss your diet out the window and reward yourself with excess? Stay loyal to your eating and exercise plan? Somehow manage to find a happy medium? I was faced with these questions when I embarked on a weeklong excursion of bliss to Kona Village on the Big Island of Hawaii.
Exercise - Anxiety & Panic
Yes, all I'm afraid this does play a part in reducing anxiety and depression. As much as you may not like doing it (I've never been a huge fan of it myself) but once you get into it, you certainly feel better for it afterwards.
The Truth about Spot Reduction
At any point, we can pick up the latest fitness magazine or see a television ad for the newest "abdominal reducer" exercise. These gimmicks are feeding on society's obsession with a "six pack" and everyone is searching for the answer to lose those love handles.
People Walking: How Some People Enjoy Their Exercise Walking
People walking regularly for exercise often walk for more than just that. They are those who have found their sweet spot in walking.
What is the Right Home Exercise Program for You?
What do you want to get out of the exercise program?What you want to achieve as a whole fitness program has to do with the kind of program that will work for you in the long run. You may want to ask yourself what you want to accomplish, do you want to lose weight, do you want to stay in shape.
7 Ways To Guarantee You Stick To Your Workout Program
1. Begin Looking at Exercise Differently.
Different Exercises Schedule to Combat Hypertension, Obesity, and Asthma!
Different Health Problems generally do not allow us to do traditional exercises. Above all, one type of exercise cant be effective to each group facing different challenges.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © 2006 Luminati Inc. All rights reserved.