Sculpt Your Body! by Heidi Kiewitt

KieFit Journal March 2010

The Muscle Fiber Types How I Gained 25 Pounds in One Week

Video: Truth about High Fiber Foods Nutrition For Weight Loss

7 Tips How to Increase Running Speed Training:

What are Kettle bells?

KIEFIT JOURNAL

HEALTHY AND HAPPY LIFE! MARCH 2010

Sculpt Your Body!

ISSUE: LEARNING THE MUSCLE

FIBER TYPES

+ 4

HOW I GAINED 25 POUNDS IN ONE WEEK

RUNNING TRAINING TIPS NUTRITION FOR WOMEN RUNNERS

HOW TO INCREASE RUNNING SPEED - 7 TIPS

5 7

Hello Fitness- Fans, Here is the March 2010 edition of KieFit Journal. Your free online publication about fitness, training- and workout tips. Read in this issue of the KieFit Journal about different "muscle fiber types, and helpful training tips on page 3 Find also an interesting article by Nick Nilsson, the vice-president of the online personal training; how you gained 25 pounds in one week here on page 5 to 7).

Now it’s again time for RUNNING! On page 8 and 9 you can find great running tips, such as: ‘How you can train your speed’. LEARN HOW TO BUILD MUSCLE IN 4 SIMPLE STEPS

WHAT ARE KETTLE BELLS?

1 1

What are Kettle bells? KieFit Journal provides you with a cool article about this new fitness equipment and also a fantastic training video where you can see how you can be fit with Kettle bells – “Get fit! Kettle bells Training” – Read about Kettle bells on Page 11.

VIEDO: GET FIT! KETTLEBELLS TRAINING

Enjoy reading and practice.

BENCH PRESS OR THE PUSH-UP?

VIDEO: FITNESS - DIVE BOMBER PUSH UPS EXERCISE

KIEFIT.COM ISSUE

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THE

MUSCLE

FIBER

TYP

Learning The Muscle Fiber Types By Vince DelMonte Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important. Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types.

te and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds. Type B Fast-Twitch Muscle Fibers The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are. This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace. For example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.

While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present. Type A Fast-Twitch Muscle Fibers

Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density. These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.

The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, ho- --> continued wever, will fatigue the fastest. For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers. They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions. The major type of fuel that these muscle fibers are going to rely on is creatine phospha-

Seite 3

THE

MUSCLE

FIBER

TYP

Learning The Muscle Fiber Types By Vince DelMonte - continued contract ever so slightly. For example, perform 30-45 intervals reFinally, the third type of muscle fiber that you peated ten times with about a minute or a have in your body is classified as slow-twitch. minute and a half at a low to moderate pace. For your weight training activities, aim to tarThis is the muscle fiber type you would use if get the 6-10 rep range to utilize the fact you were to run a marathon or any other ex- these muscle fibers have a higher oxidation tended duration, medium-to-low intensity ac- ability. tivity. Finally, to improve your slow twitch muscle These muscle fibers have a very high ability fibers, think endurance. This type of fiber will usually require the greatest amount of time to to resist fatigue and have a large oxidative train for improvement because you’ll want to capacity. focus on simply going ‘longer’. Slow Twitch

They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.

If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do.

They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle So, next time you are trying to sort out your training plan make sure to take the various tissues so that they can carry on the exmuscle fiber types into consideration. tended duration of muscular work they are intended to do. Doing so will allow you to make the most out of your training program so you get the exact These are also the muscle fibers that will results you’re looking for. also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosVideo: phate. Training The Muscle Fiber Types

Truth about High Fiber Foods - Nutrition For Weight Loss

So, now that you’re familiar with the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively. Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time. Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.

About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you

He specializes in helping you understand all the principles behind muscle fibers and gaining muscle and weight quickly without drugs, supplements and training less than before.

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GAINED

POUND

WEEK

How I Gained 25 Pounds in One Week By Nick Nilsson

On Sunday morning, I woke up and immediately took my first serving of creatine and glutamine. My focus on this day was to eat as much as possible, load up on creatine and glutamine and drink as much water as possible. Both of these supplements are excellent for forcing water into the muscles. Taking creatine alone can result in a 5 to 10 pound increase in weight over the loading phase of 5 days. To further maximize this effect, I had been off creatine for 3 months prior to this.

in the first day. Not a bad start! All that eating, drinking water and supplementation was paying off. My body was extremely primed for gaining.

My training session lasted about 45 minutes, during which I worked every bodypart. After the workout, I immediately took a mixture of whey protein (40 grams), creatine (5 grams), I took 4 servings of creatine and glutamine glutamine (10 grams) and Tang (sugary this day, along with eating as much as I powdered drink mix) as well as some vitacould (for example, eggs, oatmeal, meats, potatoes, fruits, rice, etc.) and drinking buck- mins and minerals (multi-vitamin, calcium, magnesium, vitamin C, and an anti-oxidant). ets of water. It's critical to provide your body with nutrients and raw materials to rebuild with as quickly I took 4 servings of creatine and glutamine as possible after training otherwise your this day, along with eating as much as I body will just be breaking itself down. could (for example, eggs, oatmeal, meats, potatoes, fruits, rice, etc.) and drinking buckI got home and set to work making lunch, ets of water. which consisted of 2 large chicken breasts I would continue loading creatine for the next and a big bucket of spaghetti and meat sauce. Several hours later, I had a couple of 4 days, taking glutamine only after each cans of tuna, a sandwich and some ice workout from then on rather than with my cream. Please note, these meals are just creatine loading. I would start my weight training program on Monday. I was going to samples of what I ate and not specifically what you should eat. be doing a very demanding program, doing 12 total-body training sessions over the next All during the day and evening, I was con6 days. stantly drinking water. When I say constantly, I mean I got up every 10 to 15 minMy theory with doing multiple total-body utes and drank a full glass of water over the training sessions is this: every single bodycourse of the whole day. I was very wellpart was going to get as much breakdown and stimulation as possible to maximize the hydrated, which is extremely important for amount of nutrients being taken up over my weight gain. If your muscles don't have enough water, they simply can't grow. whole body. I would do more sets for the larger parts like chest, back and thighs and fewer sets for the other smaller parts. Every My evening training session was also a totalbody workout. At this point, my body was so part would get worked twice a day for six days straight. This type of training is not ap- flooded with carbs and water from having propriate for a long-term program as it would come off a low-carb diet, everything I did was giving my muscles an incredible pump. I rapidly lead to overtraining in a matter of was focusing on heavy weights for sets of 6 weeks. This was a one-week shot for me to 10 reps during my sessions and stretching and I was putting everything into it. out thoroughly after. After taking my creatine, I made breakfast, --> continued which consisted of 10 eggs and a bowl of oatmeal that would feed a family of 4. For flavor, I mixed in some fruit yogurt. To gain weight effectively, you really need to eat big. I got to the gym for my first session that day and weighed myself. I had gained 10 pounds

Seite 5

GAINED

POUND

WEEK

How I Gained 25 Pounds in One Week By Nick Nilsson - continued -

This is a story of how I personally went from 192 pounds to 217 pounds in bodyweight in only 7 days. Learn every little secret technique I used to accomplish this mind- blowing weight gain.

sponge - you can fit more water into a sponge that's been squeezed totally dry than a sponge that's already moist.

It's important to note that I didn't restrict my water intake at all. That will give you exactly It started as a challenge the wrong effect. If you restrict your water intake while dieting, your body will actually to myself. If I took all hold onto more water. If you give your body the knowledge I had about weight gain and plenty of water, it will have no reason to hold onto every drop you give it and will flush it put it to work all at once, how much weight out regularly. could I add to myself in one week? What would For training during this phase, I did three high-intensity cardio sessions per week for my upper limit be? I had some vacation time about 20 minutes each. This cardio was extremely tough and designed to burn as coming up where I many calories as possible as quickly as poscould do nothing but sible. This would make my body extremely eat, sleep and train so I decided to do it. hungry for nutrients and ready to absorb as This is my story... much as possible. I did high-volume, highrep weight training (12 to 15 reps per set), 6 I knew from the start that this weight gain sessions per week with very short rest pericertainly wouldn't be all muscle. In fact, it's impossible to gain that much weight in mus- ods to further set up this effect. cle in only one week (unless you're a baby After 2 weeks of this training and dieting, I elephant!). I was going to gain a combinawas ready to start my weight gain. On Sattion of muscle, water and most likely some fat as well. That rapid of a weight gain, how- urday evening, after my final training session for the week, I weighed in at 192 ever, was going to force a lot of nutrients pounds. into my muscles quickly, resulting in some permanent muscle gains. To start my maximal weight gain adventure, --> continued I first had to set myself up for it by dieting down. Why diet down to gain weight? Your body adapts most rapidly to extreme changes in environment. I knew I wanted to gain weight quickly, therefore I had to first subject myself to a restricted-calorie diet. When I would reverse my goals and begin to feed myself again, my body would react by rapidly sucking up every available calorie and holding onto it. To further set myself up, the diet I went on was a two-week carbohydrate-restricted plan, much like the Atkins Diet. For two weeks, I ate less than 30 grams of carbs per day, sticking to meats, eggs, cheese and vegetables. This cleared out all the glycogen I had stored in my body as well as reducing the amount of water I was carrying (water attaches itself to carbs in your body when you clear out the carbs, several pounds or more of water will be flushed out with it). It was kind of like squeezing out a

Seite 6

GAINED

POUND

WEEK

How I Gained 25 Pounds in One Week By Nick Nilsson - continued -

After the workout, I had another supplement and vitamin mix then went home. I had 4 eggs and a bowl of cereal for a post-workout meal, then a protein shake right before bed. I mixed up a protein shake and set it beside my bed so if, in the middle of the night, I woke up, I could drink a protein shake. This would provide extra calories and protein and reduce the amount of time I went without food during the night. And believe me, with

I went to the gym that night for my final training session of my weight gain week and tipped the scales at 217 pounds. In only one week, to give you an idea of the amazing strength and size gains I got, I was able to increase the amount of weight I could bench press for 8 reps by 30 pounds and I had added a full inch to my arms. The best part is, this rapid weight gain was excellent for stretching the fascia of my muscles, giving them more room to grow (see link below for more information on fascia and stretching the fascia for increased muscle growth), leading to permanent gains in muscle size and potential muscle size. Using all the knowledge and techniques (and appetite) for weight gain at my disposal, I had gained 25 pounds of bodyweight in only one week!

———————-If you're interested in reading more about a full program designed along these very same principles, go to: "Muscle Explosion! 28 Days to Maxithe amount of water I was drinking during the mum Mass" day and during my training, waking up during the night was a given! I repeated this type of schedule over the next days, continuing with my creatine loading, food loading and water loading. By the end of the second day, I had gained 15 pounds of bodyweight. By the end of the third day, I was up 18 pounds. When I finished my creatine loading after the fifth day, I began taking a protein shake first thing in the morning instead. Taking protein immediately upon waking is the best way to start the day. It instantly reverses the catabolic state your body is in after fasting during sleep. My training was going well and my body was sucking up everything I was putting into it. My strength gains were rapid and my fat gains were actually quite minimal. I was in the home stretch now. On Saturday afternoon, I went over to a friend's house and had a huge meal of Shepherd's Pie, which is basically a big pile of ground beef, potatoes and corn. Great weight gain food.

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 18 years. Nick is the author of a number of bodybuilding eBooks including "Muscle Explosion - 28 Days to Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at HERE!. He can be contacted at betteru@fitstep.com.

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RUNNING

TRAINING

TIPS

Running Training Tips Nutrition For Women Runners By: Michelle Spencer

When it comes to making sure you get the correct nutrition your body needs for running, there are a few issues that affect women more than men. This is partly due to the fact that women tend to pay a lot more attention to their weight than men do, and not necessarily for all the right reasons. First, you should ensure that you get enough iron in your diet. Iron is essential for transporting oxygen through your bloodand seeds) while avoiding saturated fats stream, as well as providing a key building (which mainly come from animal products). block of muscle tissue. It is easy for women to become anemic (i.e. have insufficient iron) running training, nutrition for running,

because of their periods. If you don't eat red meat, make sure that you get iron from sources such as dark green vegetables, beans and dried fruit.

women runners,running tips Insufficient fat is highly correlated with irregular periods, which can have long term health repercussions.

Avoid drinking coffee or tea with your meals, as these interfere with the absorption of iron. Watch carefully for the symptoms of anemia, which include fatigue, palpitations, dizziness, dryness of mouth, sores in the corner of the mouth and brittle hair. Your doctor can easily test for iron deficiency. If necessary take a food supplement to maintain your iron levels. Second, you should ensure that you have enough calcium. This is essential for building strong bones, and avoiding osteoporosis; it may also help to reduce high blood pressure. Dairy products are generally a good source of calcium; if you don't eat dairy products then try to buy calcium-fortified alternatives (you can buy calcium-fortified mineral water, orange juice and soya milk, for example). Third, some women runners don't eat enough fat. You need some fat in your diet, not least to ensure that you have healthy hair and skin. Remember that some fats are good for you try to increase your intake of monounsaturated fats (e.g. from olive oil and nuts) and essential fatty acids (e.g. from oily fish

By: Michelle Spencer Article Directory: http://www.articledashboard.com Get the latest tips and reviews ready to buy treadmill for your home gym. If it's a home use fitness treadmill you're looking for, make sure you're armed with the facts before parting with your money.

Seite 8

HOW

RUNNING

SPEED

How to Increase Running Speed - 7 Tips By Kenneth Edwards

If you're faster than your competition there's nothing that they can do about it. If you learn how to increase your running speed it will help you to dominate your sport. Here's 7 Tips To Help You Increase Your Running Speed:

5. Injury Free: You have to take a preventative approach to staying healthy and injury free because it won't matter how fast you are if you are hurt. Ice after every work out, stay hydrated, and eat enough protein to support your muscles. 6. Flexibility Will Help Your Speed: It's been said that flexibility can affect up to 33% of your power. Well, to be fast, you have to become powerful. Thus flexibility will directly or indirectly affect your ability to run fast by up to 33%.

7. Better Running Form Increases Speed: The better your running form, the faster you will run. * Running Form Tips: High knees in front, don't over stride, slight lean forward, knees don't extend far behind the body, and foot should strike just behind your center of gravity. 1. Train Your Muscles to Respond to You Wanting to Run Faster: You have to do workouts where you run at 90-95% or your body will never learn how to run fast.

I hope these tips help you learn how to increase your running speed.

2. "Dead" Weight Loss: I understand that for certain sports or for certain positions, you want to be a particular weight or size, but you can get rid of some "dead" weight to help you run faster. By dead weight I mean fat and waste material in your colon. You can increase your lean body mass if you have a weight goal in mind, but it doesn't have to be fat. 3. Rest: After you've had a "speed training" workout, your body needs 48-72 hours rest before performing another speed workout. Now, that doesn't mean you can't have other hard workouts, just not workouts that are made for you to run at above 80% of your max speed for longer than 2 seconds.

4. Nutrition: If you don't have the right nutrition you will feel sluggish and you won't recover properly from workouts either. Make sure you eat enough carbs to support the energy demand for the workout and enough protein to recover and heal your muscles.

Want to dominate your sport? Kenney is the Director of Championship Circle, Sport Training & Instruction For Any Competitive Sport In The World Available 24/7/365. Learn to dominate your sport here: http:// ChampionshipCircle.com Article Source: http://EzineArticles.com/? expert=Kenneth_Edwards

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BUILD

Seite 10

MUSCLE

Learn How To Build Muscle In 4 Simple Steps By Vince DelMonte

Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively? There is a good chance that you are not maximizing one of these four steps. Your

problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique. Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Step #2

Step #4 Focus on eating at least 5- Avoid supplements that 7x a day with balanced have not been around for meals from carbohydrates, longer than 3 years. proteins and fats.

f your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals beStep #1 ing solid whole food meals Committ to lifting weights and the remainder can be at least three to four times liquid meal replacment per week. shakes. Your goal is to stimulate your muscles with resistance Step #3 (stress) which results in your You should focus on muscles growing bigger to avoid the stress from occur- stretching at least half the amount that you lift ing again. Once you go weights. home, let the muscle heal through nutrition and rest, it One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week,

I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http:// www.VinceDelMonteFitness.com He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

WHAT

ARE

KETTLE

BELLS?

What are Kettle bells? Distributed by Content Crooner - Article From Article Health And Fitness

Though kettle bells have been around for many decades, they have caught the attention of sportspersons and weight trainers only recently. It can be described as weight training equipment that have a single loop handle attached to a cast iron weight the

vidually. Additional weight can be added to moves like squats and lunges.

size of a bowling ball. The weight of them range from two pounds to more than 100 pounds. These are now becoming popular as strength training equipment and are being used in many gyms across Eastern Europe.

employ greater motion range therefore they increase flexibility and tone up the body.

They are becoming popular due to fact that they invoke complete body fitness. Lifting and controlling a kettle bell requires the body to be strong and fit. Hence the body when works on kettlebells becomes strong and stable. Work outs on them engage multiple muscle groups at the same time thus in a short time, providing a whole body workout. Safety measures to adopt while using kettle bells

On the other hand, kettlebells are primarily used for swinging movements therefore they combine cardio and strength training in a single work out. Also the exercises on them

Therefore if the aim is to just tone up the body, dumbbells should be used but if you are a sportsperson and want to increase your flexibility and strength, you can incorporate some of the kettle bell exercises to your exercise regimen. It is necessary to take the required training tips before starting exercises on kettle bells as inappropriate use may cause serious injuries. Otherwise using them is a great way to start a new way of exercising. Video: Get Fit! Kettlebells - Training

When starting anew with them, you ought to be careful and it is recommended that you should be trained initially to use them. Nasty injuries can be caused if they are used inappropriately. Before using them, you must exercise and practice with light weights and then go in for heavy kettlebells. As the exercises related to them are different from the traditional ones for weight lifting, it is necessary that you give yourself time to adjust to these moves. Also the body needs adjustment as there are a multiple group of muscles and body parts working in tandem when working on them. Often new users of them injure their back and spine by lifting a very heavy kettle bell, before they are able to control it. Kettle bells Vs. Dumb bells Although both dumbbells and kettlebells are great for strength training, they are used differently. Dumbbells being inexpensive are used for toning up muscles of the body. Each muscle group like the triceps and biceps can be isolated and worked upon indi-

Author Resource:- To find out more, check out : KettleBells Distributed by Content Crooner Article From Article Health And Fitness

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BENCH

PRESS

PUSH

UP?

Seite 12

Bench Press Or the Push-Up? By Ryan D Miller

What is the first thing you jump on when you hit your first gym? The Bench press(this is mostly guys, ladies). I was definitely one of those guys. I was actually benching 3x per week at one time! I know, I'm paying for it now...2 surgeries later!

2.) Your core musculature is NOT activated

The push-up is much more effective and safer than the bench press.

When lying on your back performing the bench the musculature of the core is actually relaxed because the bench itself is doing the job of your core. The muscle groups that surround your spine(i.e. the core) relax and if muscles do not get used they get weak and atrophy(decrease in size & waste away) sets in. (The movement of the pushup actually forces your core to fire and work throughout the whole exercise!)

When I say safer just ask any of the powerlifter's walking around your gym. They are

3.) Safety! Believe it or not, you put your shoulders un-

So which is better the push-up or the bench press?

the one's with the severely rounded shoulders and who can't lift their arms above their der the most "stress"(pressure/risk) when putting/pulling the bar on and off the rack. heads! The reason...the bench press This puts a lot of excessive strain on the wreaks havoc on the shoulder complex! rotator cuff. Through my years working in a On the other hand, push-ups are one of the physical therapy clinic, rotator cuff tears are best upper body exercises you can do. They one of the worst injuries to come back from. Surgery and rehab are torture!! (Push-ups not only strengthen your chest but your on the other hand, are extremely safe beoverall upper body strength and power. Plus, they will not harm your shoulders like cause you don't have to rack and re-rack your body!) the bench press. Here are 3 reasons NOT to Bench Press (Do push-ups instead): 1.) Your shoulder blades are "stuck" in a fixed position when using the bench press Because the shoulder blades are unable to move, this weakens the finger like muscles, serratus anterior, who's primary job is to stabilize and pull the shoulder blades forward.

Ryan D. Miller is a nationally recognized Fat Loss expert, Fitness/Wellness Coach, Licensed Trainer and founder of TrainingLikeanAthlete.com. Ryan has created a unique Canton, OH Personal Training system called Lose Fat and Get Lean for busy men & women

As a gift for reading my articles, I'm giving away 12 fat blasting meal plans to kickstart your metabolism and a fat burning workout you can do from home(or at the gym). Just send an email to If theses finger like muscles are prevented rdmiller1@ninjaresponder.com with your (and weakened) from doing their job, this first name and I'll instantly send out the meal causes your shoulder blades to "wing")move plans and workout. away from the midline of your body), limiting your shoulder range of motion. This limited Article Source: http://EzineArticles.com/? range of motion will eventually lead to inexpert=Ryan_D_Miller jury...most likely impingement syndrome, which hurts like hell! (The push-up actually strengthens and allows the serratus anterior to do its job!)

Video: Fitness - Dive Bomber Push Ups Exercise

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Seite 13

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