Design Your Summer-Body! by Heidi Kiewitt

KieFit Journal May 2010

Count Down To Fitness Success And Keep Your Motivation Drive Alive

Powerful Training Video:

„Get fit for summer“ How to Gain Muscle Mass on

3 Meals a Day Design your body with „The Razor Sharp Abdominal Workout“

KIEFIT JOURNAL

HEALTHY AND HAPPY LIFE! MAY 2010

Design Your Summer-Body!

ISSUE:

COUNT DOWN TO FITNESS SUCCESS AND KEEP YOUR MOTIVATION DRIVE ALIVE TRAINING VIDEO: GET FIT FOR SUMMER WEIGHT TRAINING WORKOUT

3 + 4

Hello KieFit Jorunal Fans, It's May 2010 and here is the new edition of KieFit Journal. Your free online publication about weight loss, muscle building and fat burnining workout tips. The summer season Is coming is knocking on your door! There are only a few weeks until you can go out your airy clothes and enjoy the bright sunshine.

Now imagine you do it with a hot and perfect beach body.

HEALTH TIPS FOR IMPROVED WEIGHT LOSS

You have several ways to get going with a diet and training program to motivate yourself to get in shape quick.

HOW TO GAIN MUSCLE MASS ON 3 MEALS A DAY

One way is described in the Article "Count Down To Success And Keep Your Motivation fitness drive by Tom Venuto”, a natural bodybuilder which teaches you how to burn fat without drugs or supplements. Read more on page 3. Within KieFit Journal you can begin immediately with a powerful and sexy video powered by Suzana of.BodyRock.tv on page 3. But be careful, Suzanna will rock your body! Play the video and you will understand what I mean!

RATING THE ENERGY DRINKS

8 THE RAZOR SHARP ABDOMINAL WORKOUT

Make your dream come true of six pack abs! Get up and start here on Page 8. Build razor sharp abs with the abdominal workout by Vince DelMonte, specializes in teaching how to get a six-pack abs and build muscle, without drugs and supplements. NO EXCUSES fulfil your dream start NOW! ;-) Proper nutrition is very important on your way to a great, hot and razor sharp beach body. Read all what you need to know on pages 3 to 12.

0 WORKOUT VIDEO: MUSCLE BUILDING IN A RUSH - WEEK 2 (WORKOUT PROGRAM FOR BUILDING MUSCLE)

Now you have all information necessary. Common let’s rock your way to a great beach body NOW! 9

Enjoy reading. Heidi

1 RECOVERY NUTRITION GUIDELINES AFTER HARD EXERCISE

1 1 2

TRAINING RESSOURCE

Send me your comments and ideas for further

articles. Submit your article to Email:

ATTENTION

ADVERTISE OPPORTUNITYS— KIEFIT.COM

1 4

articles@kiefit.com and see it in the next issue of KieFit Journal.

CONTACT—KIEFIT.COM

Use your article to generate additional free traffic to your website as well.

Schedules: Submit events schedules you know to be mentioned here in the next issue!

SEND ME YOUR COMMENTS AND IDEAS FOR FURTHER ARTICLES.

1 5

Closing date to submit your articles you wish to be published here on 25th of each month.

Submit your personal Fitness and Sport events you wish to be published here and invite Kiefit Journal readers to attend!

COUNT

DOWN

FITNESS

Seite 3

Count Down To Fitness Success And Keep Your Motivation Drive Alive By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com

There are many fantastic ways to get focused and motivated to begin a diet or exercise program, but often the most difficult thing to do is keep that drive and ambition alive for more than a few weeks and see your goal through to completion.

Video: Get Fit For Summer Weight Training Workout

Within just weeks of starting, many people have already hit their first snag or setback, and as a result, have slipped backwards in the mental focus and motivation department. Setting goals in writing is an essential step to success, but how do you stay focused on them? One technique I have used ever since my very first bodybuilding competition 18 years ago, is... The "contest countdown calendar." I have used it ever since, through 28 com- T-minus 117 days.... petitions and it will work for you too, for any T-minus 116 days... fitness goal. I purchase a desk or wall calendar - the

T-minus 115 days.... I

type that shows each week stretching horizontally across the page with an open block of space for each day.

also fill in my workouts for the entire 3-4 month period, which is the typical length I allow for my mid-range goals like contest prep.

After I set my goal and place a deadline on it, I do NOT stop there. I take out my calen- you would be shocked - pleasantly so - just dar and start counting backwards from my how focused this keeps you. Even better still, you get MORE and MORE motivated target goal deadline to the present day. with each passing day you countdown because the deadline is getting closer Deadlines are absolutely critical to your success. Little gets done without deadlines. There is a saying in management and psychology that "work will always expand to fill the time allowed for it's completion." >> continued

COUNT

DOWN

FITNESS

Count Down To Fitness Success And Keep Your Motivation Drive Alive By Tom Venuto, NSCA-CPT, CSCS

-continued-

www.BurnTheFat.com

Remember term papers in school? when you were given a term paper assignment and you had the entire semeseter to do it, did you run home that first night and get crankin on it? How about after a week? two weeks? A month? TWO MONTHS? probably not, eh? If youre like most people, you put it off until the last minute and you barely got it turned in on time. In fact, there are always a few people who pull all nighters the night before! Alas, the power of the deadline! In your fitness endeavors, if you dont have IMPENDING deadlines that give you that twinge in your stomach that says "take action now, or else!" then you find it very easy to say to yourself, ' I have plenty of time so this one cheat meal doesnt matter... it doesnt make much difference at this point if I skip this one workout... I have time to make it up..." And then, just like the term paper, you are scrambling at the last minute to reach your weight goal. But in the case of a your body, the consequences are more severe and painful than just a bad grade or late penalty. Inevitably, you succumb to crash dieting and overtraining or other unhealthy fastweight-loss madness, which eats up your own muscle like a hungry cannibal and sends you spiraling into the dark pit of metabolic damage and the inevitable plateau and weight gain that follow.

keeping you motivated, on track, and on schedule. You'll come in for a landing on your goal deadline date like an F-16 landing on an aircraft carrier. I just did my countdown calendar earlier this week... T minus 117 days til my next bodybuilding competition, and thanks to this simple but powerful technique, I'm already focused like a laser beam and have been making steady progress without so much as a hiccup... Don't under-estimate this simple technique... Give it an honest test... because it's often the simplest motivational techniques that are the most powerful of all!

But the solution is so simple: Count your way down to success! About the Author:

Don't stop with setting goals. Put your goal countdown on paper, review your goals every single day, AND know, every single day, how many days there are until your target goal date. You will stay more consciously focused and even better, your unconscious mind will go to work for you in

Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,â&#x20AC;? which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: www.burnthefat.com.

Seite 4

WEIGHT

LOSS

TIP

Health Tips For Improved Weight Loss By : Dane Fletcher

This article is going to help you lose weight fast. If you have been encountering difficulty in losing weight then you need to follow the concepts which will be explained in this article. You can be able to achieve fast weight loss for the summer. If you are overweight you tend to become very self conscience about your appearance. That is the more reason why you need to lose weight because

energy and in order to do this it will start burning muscles instead of body fat. This will cause the percentage of your body muscles to deplete. As a result of the depletion of body muscles your body metabolism is going to slow down. If your metabolism slows down you will not be able to burn a lot of calories and this will make you gain weight. Fad diets therefore will make you gain weight because of two reasons the first on being it compromises your body metabolism and the second reason is that it increases your food cravings.

In order to prevent your body from going into starvation mode you should take a diet which is based on a balanced nutrition. A balanced diet should contain carbohydrates, proteins and vitamins. Your diet should however not contain plenty of carbohydrates because they contain a lot of calories which will be converted and stored as fat by the body. However the reduction in carbohydrates should be coupled with an increase in proteins in your diet. Proteins are the building blocks of muscles and in order to lose weight you need to increase your lean body muscles. it will also help you boost your self confiLean body muscles lead to an increase in dence. If you do not like the way your body your body metabolism and this will make you looks you are more likely to suffer from psyburn more calories. chological issues such as low self esteem, You need to lift low self confidence which could lead to seweights as well vere depression. Therefore when you lose so that you inweight you not only manage to improve your crease your body physique but in the process you also lean body musimprove your psychological health as well. cles as well as perform aerobic Being overweight does not only help you inexercises so crease your psychological health but your that you can general health is also improved. rev up your The presence of a lot of body fat has been body metaboknown to lead to various health complications lism and burn such as high blood pressure, heart ailments, more calories. and high cholesterol levels. All this conditions can greatly affect your sense of well being. If you are overweight the following conditions are the more reasons why you need to lose weight. In order to lose weight fast you should not go on fad diets. Fad diets usually recommend that you drastically reduce your carbohydrate intake. As soon as you reduce your calorie intake drastically you will force your body to go into starvation mode. When the body is in starvation mode it will start to conserve

Author Resource:- Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com Article From Article Health And Fitness

Seite 5

HOW

GAIN

MUSCLE

MASS

How to Gain Muscle Mass on 3 Meals a Day By Nick Nilsson

For those who work for a living, it can be extremely tough to get the 5 or 6 meals a day often recommended. I've got a plan that can help you get the calories you need on limited time (and appetite!). Three square meals a day...breakfast, lunch and dinner. Can a person achieve great muscle-building results with just three meals a day? Absolutely...and I'll tell you how. It's all about meal timing and quantity. Before I get started, please note it IS very true that you're better off eating smaller, more frequent meals, both for muscle building and fat loss. I'm not going to argue with that. The problem arises because many people simply CAN'T get more than 3 meals day.

That's the plan! It's nothing complicated, of course, but I've been using this type of eating and training schedule for a long time and it's been extremely effective for me. If you can squeeze in a few small snacks during the day, go for it! But if you don't have time for 5 or 6 meals a day, don't stress about it. Your body can cope and you can definitely still make great progress!

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books 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 designed to maximize the results you get for the hard work you put into your training. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at betterU !

Here's my solution... 1. Plan to train in the late afternoon/early evening, if you can. For our meal timing, this will be the best option. 2. Have a moderately large breakfast...eggs, oatmeal, broccoli...whatever else you normally eat. Breakfast is the second most important meal of the day (for our purposes here, at least) and it's not going to be your biggest. 3. Have a medium-sized lunch...at this point, you're looking to not overload your digestive system with food (you already did that with breakfast) because you'll be training fairly soon. 4. Do your workout and have your postworkout shake. 5. DINNER is going to be your biggest meal of the day. Because your body is primed to take full advantage of whatever you eat after training THIS is the time to load up. You should get at least half your days calories or more in this meal...overloading calories like this is extremely anabolic and your body will thrive on it. 6. Next day, repeat.

What's Good About a Fat-Loss Program Where You Finish At the Same Weight You Started? That's easy... when you gain pounds of muscle while you're losing pounds of fat! Under the right training and nutritional conditions, your body has the capability of actually building muscle while burning tremendous amounts of fat. In fact, under these conditions, your body can actually use your own bodyfat to provide the energy for building that muscle, practically DOUBLING the speed of fat loss! Want to learn how to do it? Click this link RIGHT NOW! HERE!

Seite 6

BODY

BUILDING

WORKOUT

Seite 7

Rating the Energy Drinks By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com

#3 - Coffee: Having never had a coffee in my life, I'm not sure it's fair of me to pass judgement on this beverage. But I'll say this...a cup of coffee each day is not going to kill you. But if you depend on the caffeine to give you your morning But which of these is really get-up-and-go, maybe you the best energy drink? The answer, of course, is below… should do a little lifestyle review. Perhaps there are some Now when people talk about energy drinks, they are often things you can change to give yourself more energy without simply referring to products relying on a caffeine fix? And that contain caffeine. After all, when someone is describing you're probably getting a lot more caffeine than you bartheir energy levels, they are gain for if you get your coffee really talking about their level from the well-known coffee of mental alertness. So we'll shops. limit our discussion today to that: what drink gives you the #2 - Green Tea: True, this beverage does contain cafbest and longest-lasting enfeine, but it does so in relaergy levels. tively smaller amounts than coffee. #5 - At the bottom of our list are those sugar and caffeine In addition, you should be "energy drinks" such as Red able to find naturally decafBull (and even cola). feinated Green Teas (avoid The problem with many enGreen Tea that has been deergy drinks is that they concaffeinated via an tain too much sugar and/or "acetylation" process - this too much caffeine. So while might also remove the healthy the short-term effects are huge increases in energy (i.e. phytochemicals in the tea). And of course, go organic if feeling wired or even jittery even to the point of nausea), you can. after an hour or two you'll crash and burn, and more NOTE: All teas are healthy. than likely be ready for a nap - Green Tea may or may not be or as those marketing mahealthier than traditional teas. chines prefer, another "energy Green Tea is a super close drink". second place to our winner...and research suggests #4 - Sports Drinks: Give these that several cups of the tea guys credit, they've convinced are necessary each day to the world that we need to re- receive the full health benefits. fuel with what's essentially uncarbonated soda pop. Now unless you're performing an #1 - Filtered Water: There's exercise of more than an no way that water is going to hour, you don't need this liqlead to an energy crash. And uid sugar. Energy. Everyone wants more of it. And it's as easy to get as heading down to the corner store...All we need to do is slam down a Red Bull. Or a Gatorade. Or a coffee. Or so the ads say.

it's important part of your nutrition plan. While I admit, it will never compare to a caffeine-based beverage for giving you that mental wake-up, in the big picture, water is the go-to drink. Unfortunately, despite all the messages about H2O, I know a lot of the Turbulence Training clients still do not drink enough water. I'm a big proponent of 12 glasses per day - I drink more than that and immediately notice sluggishness when I am unable to do so. I encourage you to monitor your water intake and determine your optimal level for alertness. Use the Turbulence Training Lifestyle to increase your energy. Sincerely, Craig Ballantyne, CSCS, MS Author, Turbulence Training P.S. There are other ways to increase your energy… Beverages aren't the only way to boost your energy and improve your health. About the Author

The right workouts will boost your brain power...and your metabolism. Exercise shouldn't dominate your life...instead, it should support your lifestyle. So let me show you how to spend less time in the gym while still having an increased energy level for your endless projects at work and at home...

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

SHARP

ABDOMINAL

WORKOUT

Seite 8

The Razor Sharp Abdominal Workout By Vince DelMonte

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don't know anybody who does not want to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard sixpack abs. Building eye-popping abdominals is not the hardest thing to achieve in the world but it's definitely not the easiest either.

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better. Crunches are a very general exercise, and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.

Before you can start learning how to get sixpack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere, so guess what gets sacrificed? That's right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle - great logic!

and rumors. Before we talk about how to get six-pack abs, the right way, we must reprogram your hard drive and empty the trash can of garbage you have been fed. Because of all this hyped-up and misguided information – even among so-called 'fitness experts' – you should be skeptical of all abdominal training equimpment and programs. Let's first eliminate the top four ways not to get a six-pack: Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six-pack does not require fat-burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause. Without focusing on the root problems of a flabby midsection, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a sixpack for summer instead of closer. Just Because You’re Skinny Does Not Mean You Will Have A Six-Pack The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of “I should be able to ‘see’ my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal definition! To me that would be salt on an open wound. >> continued

SHARP

ABDOMINAL

Seite 9

WORKOUT

The Razor Sharp Abdominal Workout By Vince DelMonte - continued -

Abdominals Are A Muscle, Too!

Prioritize By Frequency

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs – the ones that 'pop' out - you must train them with intensity and overload. Here are some

Video: Muscle Building In A Rush - week 2 (Workout Program For Building Muscle)

athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently. How often you train your abdominals is based on the inverse relationship of intensity and vol-

ume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more Prioritize By Sequence frequent and lower loads. If your goal is to make your abs more muscular and dense, If your abs are your worse body part, then why then a higher load and less frequency would do you keep training them last, at the end of be ideal. If your goal is maintenance, then a your workout? Which muscles group will remedium load and frequency would be ideal. ceive the highest priority when you train? The Refer to this table: ones done at the start of your workout or the ones done at the end of the workout? Purpose Frequency I ntensity Volume Reps practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample program!

Of course, the exercises done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout…”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first…”. That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves.

Endurance/ Conditioning 5-7x a week Moderate 1-4 sets Hypertrophy 4x a week High 6-12 sets

50-100 8-12

If building a sexy six-pack is on your 'to do' list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement. Your Genetics and Abdominals Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle.

I ALWAYS train abdominals first in a workout if >> continued they need the highest attention.

...week 1 -HERE!

SHARP

ABDOMINAL

Seite 10

WORKOUT

The Razor Sharp Abdominal Workout By Vince DelMonte - continued -

Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.

Even though you are training each movement twice per week, you will perform different exercises for each workout. Use a Variety Of Functional Exercises

Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can't change the shape or alignment or separation of your abs. You can't move them around and place them where you want them. Your genetics will affect to which degree they “pop” out and to which degree they stay smoother or flatter.

1. Lying Hip Raise 2. Incline Hip Raise 3. Hanging Hip Raise

The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hotlooking abs. Even though genetics play a huge role in how they look, it's important to know how to train them to make them look their best.

The Top 3 Hip Flexion Exercises:

The Top 3 Trunk Flexion Exercises: 1. Swiss Ball Crunch 2. Weighted Swiss Ball Crunches 3. Weighted Cable Crunches The Top 3 Rotation Exercises: 1. Russian Twist 2. Weighted Russian Twist 3. Weighted Cable Crossover The Top 3 Lateral Flexion Exercises: 1. Lateral Flexion on back extension machine 2. Lateral Flexion with medicine ball over head

Divide Your Abdominals into Two Separate Razor Sharp Abdominal Workout 2: Workouts for Best Results To train your abdominals safely and effectively Exercise Sets Reps Tempo you must know the basic movement patterns Side Bends of your abs and train them within all subDumbells 1-4 8-12 311 categories: Overhead Oblique Crunch Side Bends Dumbells Overhead Lateral Raises on Back Extension Machine

• Truck Flexion (upper abs) • Hip Flexion (lower abs) • Rotation (obliques) • Lateral Flexion (obliques) The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.

Rest -

1-4

8-12

311 -

1-4

8-12

311 -

1-4

8-12

311 1-2 minutes

Conclusion

As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the Bill Starr in his 1976 classic ‘The Strongest hardest. The above abdominal exercises will Shall Survive’ wrote that the abdominals “… help you build a deeply separated and evenly can be strengthened in a wide variety of ways. placed set of abs in little time. The truth is that Sit-ups of all types, leg raises, truck rotation if you can't see your abs, then the best exermovements all involve the abdominal muscles cise for your abs will be better diet. to a different degree…” I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing About the Author: that your primary goal is actually to have a Vince DelMonte is the author of No Nonsense Muscle Building: well-defined and sculpted six-pack, so I have Skinny Guy Secrets To Insane Muscle Gain found at http:// www.VinceDelMonteFitness.com provided a sample abdominal program to break it up into a four day program: A B C TrunkFlexion Rotation Trunk Flexion Hip Flexion Lateral Flexion Hip Flexion

D Rotation Lateral Flexion

He also specializes in teaching skinny guys how to get a six-pack and build muscle, without drugs, supplements and training less than before with his program found at YourSixPackQuest.com

NUTRITION

GUIDELINES

Recovery Nutrition Guidelines After Hard Exercise By Nancy Clark, MS RD CSSD

If you are an avid athlete, you've undoubtedly noticed the latest hype surrounding recovery nutrition. The sports supplement industry is bombarding us with commercial recovery foods and fluids that generally offer some combination of carbs and protein. Questions arise: How important is proper nutritional recovery? And how essential

are these products to your performance? The purpose of this article is to help you refuel appropriately after your workouts and optimize your performance. If you are a fitness exerciser-an athletic person who works out three or four times a week for 30 to 60 minutes-you can be less focused on recovery nutrition than the athlete who works to fatigue one or two times a day. Your body does not become depleted during fitness workouts, plus you have plenty of time to refuel before your next exercise session. But if you are an athlete who exercises to exhaustion, does double workouts and needs to rapidly recover from one exercise bout to prepare for the next one, your recovery diet deserves full attention. A few examples include: • Soccer players in a weekend tournament

• Swimmers competing in two events at a meet • Triathletes doing two-aday workouts ... and yes, even ...

restrict by day and exercise on empty; you'll have poor workouts. Carbohydrates

To replenish depleted blood The compulsive exerciser who spends too much time at sugar and muscle glycogen stores and recover from the the health club. demands of strenuous exercise, your should plan to conYou'll be able to perform sume carbohydrates as soon better during repeated bouts as tolerable, preferably within of hard exercise if you have 30 minutes post-exercise.

planned your recovery diet and have the right foods and fluids readily available to adequately replace calories, carbohydrates, protein, fluids and sodium.

Muscles rely on carbs for fuel, so think again if you are on an Atkins-type low-carb diet.

Athletes who weigh 100 to 200 pounds need 75 to 150 grams (300 to 600 calories) Calories of carbohydrates repeatedly If you are tired, timeevery two hours, for six crunched and without a nutrihours. The trick is to plan tion recovery plan, you might ahead and have the right foods and fluids readily available for frequent snackhave trouble consuming ing. Otherwise, you may neenough calories (as well as glect your recovery diet by carbs) and fail to replace demindlessly eating nothing--or pleted glycogen stores. A whatever is around: doughsimple solution is to quench nuts, burgers, hot dogs, nayour thirst (and abate your chos, chips, and other highhunger) by drinking less wafat choices that fail to refuel ter and more cranberry, your muscles. grape or any other appealing fruit juice. Juices provide the If you have trouble tolerating fluid you need, as well as solid food after working out, carbs and calories. experiment with liquid recovery foods, such as Instant Breakfast, Boost, chocolate If you are trying to lose weight by restricting calories, milk or fruit smoothies-excellent sources of carbs your best bet is to fuel adeand fluids, as well as a little quately by day to ensure strong workouts. Then, have protein. a lighter dinner and fewer >> continued evening snacks. Do not try to

Seite 11

NUTRITION

GUIDELINES

Recovery Nutrition Guidelines After Hard Exercise By Nancy Clark, MS RD CSSD - continued-

Protein Consuming some protein along with the carbs stimulates faster glycogen replacement. The protein also optimizes muscular repair and growth. Yes, you can buy commercial recovery foods, but you can just as easily and appropriately enjoy cereal with milk, fruit yogurt, bagel with a little peanut butter or any other sports snacks that offer a foundation of carbs with an accompaniment of protein (i.e., 40 grams carbs, 10 grams protein).

Preventing dehydration during exercise is preferable to treating dehydration postexercise. To determine your fluid needs, simply weigh yourself naked before and after an hour of hard exercise during which you drank nothing. The weight loss reflects sweat loss. You can then develop a schedule for drinking adequate fluids during exercise to minimize sweat losses and hasten recovery.

Sports drinks are only a weak source of sodium compared to munching on salty snacks.

If you need to rapidly recover to prepare for a second bout of exercise within an hour or two and are worried about digestive problems, consuming a tried-and-true sports drink might be a safe choice. But if you can tolerate food, you'll be able to refuel and rehydrate better with highercarb fluids (juices) along with A 2-pound per hour loss salty snacks: crackers, pretequals 32 oz. or 1 quart. This zels--whatever else tastes can be good and digests comfortaprevented bly. by drinking 8 oz. Foods with a moderate to every 15 high Glycemic Index (i.e., sugary sweets, white bread, minutes soft drinks, honey) are of exeramong the best choices. cise. They rapidly enter the blood stream and are readily availSodium able for fuel. When you sweat, you lose Rest You aren't "being lazy" if you some sodium (a take a day off after a hard workout; you are investing in part of salt). You your future performance. Your muscles need time (plus are adequate carbs and calories) Fluids unlikely to deplete your to refuel and heal. body's sodium supply unless If you've become very dehyyou sweat hard for more than drated (as indicated by Daily hard exercise optimizes scanty, dark urine), you may four to six hours. Most athglycogen-depletion, dehydraneed 24 to 48 hours to totally letes easily replace sodium losses within the context of a tion, needless fatigue and replace this loss. Because injuries -- but not performstandard American diet that thirst poorly indicates ance! offers 6 to 12 times the whether or not you've had amount of needed salt. But if enough to drink, throughout you eat primarily "all natural" the day sip on enjoyable or unprocessed foods, and (non-alcoholic) beverages Nancy Clark, MS RD CSSD (Board until your urine is pale yellow simultaneously add little or no Certified Specialist in Sports Dietetics) casual and competitive athletes (like lemonade), not concen- salt to your meals, you might counsels in her private practice at Healthworks, consume inadequate sodium. the premier fitness center in Chestnut Hill trated, dark (like beer). MA (617-383-6100). Her Sports Nutrition This can hinder fluid retenGuidebook, new Food Guide for MaraFruit juices, smoothies and tion. thoners, and Cyclistâ&#x20AC;&#x2122;s Food Guide are milk shakes offer both nutriavailable at www.nancyclarkrd.com. Also see www.sportsnutritionworkshop.com tional and health value, more Eating salty foods (soup, for information about her online workpretzels, salted crackers, taso than sports drinks. For shop. Copyright Nancy Clark, MS, RD ble salt) is an appropriate 2004 example, orange juice conpart of a recovery diet for tains 20 times more potasmost healthy athletes. sium than Gatorade.

Seite 12

TRAINING RESSORCE

Seite 13

Want a monster chest? This is for YOUâ&#x20AC;Ś Click HERE!

Want to know the secrets to never hitting a plateau in your training ever again? With the programs you'll find in "Specialization Training", you'll have the knowledge you need to blast past any hurdle in your training. You could add as much as 50 pounds to your bench press in a matter of weeks. Click here for more information.

ADVERTISE OPPORTUNITYS

ADVERTISE W I T H

Seite 14

US...

Advertise with Kiefit.com For Cheap $3 If you have a new product or service to showcase to the fitness community, Kiefit.com is the place to reach your targeted audience! The purpose of the Kiefit.com fitness oriented social bookmarking website, the Kiefit Journal and the newsletter is to give consumers proven methods to help them in their quest for fitness and good health. It is our goal to inform our community and subscribers of new developments in the health and fitness fields and connect them with each other to benefit from their experiences! Through Kiefit.com Web site, the FREE Kiefit Journal and the monthly newsletter you'll be targeting large numbers of consumers that are looking for various ways to improve their health and fitness. Get our FREE Media Kit Here! To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !

Advertising ...within this FREE monthly publication. How does it work? Every new subscriber which choose to subscribe to our free monthly newsletter gets this FREE kiefit.com publication delivered directly to their email box. Furthermore our subscribers will receive the most recent version of this kiefit.com publication as long they choose to do so. Our newsletter list is strictly double optin. Every subscriber is free to forward this publication to his family, friends, relatives and business partners for free! Example: 1. One subscriber receives this publication after he registered to do so.

2. He decides to forward this publication to his family and friends etc. 3. They in the next step decide to forward this publication to their family and friends as well.

Do you get an idea where this can lead to … ? … I think you can! This effect is known as word of mouth!

With placing an ad within this KieFit.com publication you get the most out of your ad dollars for a fraction of the costs. With this FREE monthly publication you can spread the word tremendously to your targeted audience! And all this for a price of less than a cup of coffee per day,! But don’t wait to long! The ad space within this publication is limited! And as the subscriber base rise the ad price will as well. To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !

YOUR COMMENTS AND IDEAS ARE WELCOME! Do you have ideas or themes which you like to be covered in the next kiefit.com publication for June 2010? Please let me know. Please write to: Email: suggestions[at]kiefit.com Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com Your ideas and articles are very welcome. Thank you very much. Stay healthy,

Heidi P.S. Please ad me to your twitter, facebook and Linkedin.

P.P.S.Archive Of Past Kiefit Journal Issues http://www.kiefit.com/archive.html Copyright ÂŠ 2009 Kiefit.com All Rights Reserved. Use of this document constitutes acceptance of Kiefit.com Designated trademarks and brands are the property of their respective owners..