kiefit_journal_2009_06 Get your best Body now! by Heidi Kiewitt

KieFit Journal June 2009

Fitness Routines vs. Fitness Chaos How to Get the Most Out of Your Confusion

Six Pack Abs Workout The Secret To 6 Pack Abs Workout Video:

12 Minute To Six Pack Abs Workout Routines No Pain No Gain: Fitness Myth or Ultimate Fitness Truth? No Equipment Power Workout YouTube Video

KIEFIT JOURNAL

HEALTHY AND HAPPY LIFE! JUNE 2009

Get your best Body now!

ISSUE: FITNESS ROUTINES VS. FITNESS CHAOS HOW TO GET THE MOST OUT OF YOUR CONFUSION

6 PACK ABS - THE SECRET TO 6 PACK ABS

ADAPTATIONS TO SPRINT TRAINING

YOGA POSES - FOUR SIMPLE POSES FOR FAST STRESS RELIEF

NO PAIN NO GAIN: FITNESS MYTH OR ULTIMATE FITNESS TRUTH?

LOSE BELLY FAT BY DRINKING WATER

FAT BURNING BODYWEIGHT CIRCUIT EXERCISES

GETTING THE RIGHT MOBILITY EQUIPMENT TO FULFILL YOUR PARTICULAR REQUIREMENTS

KIEFIT.COM ISSUE

ADVERTISE OPPORTUNITYS— KIEFIT.COM

CONTACT— KIEFIT.COM

SEND ME YOUR COMMENTS AND IDEAS FOR FURTHER ARTICLES.

Hello Fitness Fans!

+ 9

I am very happy to introduce you to my actual KieFit Journal for June 09. Do you have any fitness routine and want to change it? Daniel Mazanec will tell you the advantage of Fitness Chaos on page 2 and 3. No six pack yet? Vince DelMonte will tell you the secret to get a six pack on page 5. check out the 12 minute video and start right now! Loose belly fat by drinking water. Read on how to do that, how much water to drink and how water can improve your health on page 10. Get tips to get the right fitness equipment which suits your needs on page 12. Enjoy reading the further articles about fat burining bodyweight on page 11 and about workout and training on page 6 and 7. Get your best body! Best wishes,

Heidi

Send me your comments and ideas for further articles. Submit your article to Email: articles@kiefit.com and see it in the next issue of KieFit Journal. Use your article to generate additional free traffic to your website as well. Closing date to submit your articles you wish to be published here on 25th of each month.

ATTENTION Schedules: Submit events schedules you know to be mentioned here in the next issue! Submit your personal Fitness and Sport events you wish to be published here and invite Kiefit Journal readers to attend!

FITNESS

ROUTINES

VS.

...

Fitness Routines vs. Fitness Chaos How to Get the Most Out of Your Confusion Daniel's Endurance Elite Fitness Conditioning System can be found at http://danielmazanec.com

This article will help you create your own fitness programs, and be confident you will make the gains you desire. Do you ever wish that you could break out of your fitness routine rut, i.e. doing the same over and over again, yet you feel you don't know how to create those great trainer type workouts? Now you can. And you can make up your own routines with the confidence that you will be pushing yourself in the right directions.

For the purpose of developing pure strength, you must also take the time, in a routine, to work each exercise to it's fullest extent. Without that, you will truly only be half trained. Some fear that they may suffer repetitive motion injury during these strength building routines. Perhaps, injury is a concern during any form of exercise. On the other hand, if your muscles, major and supporting, tendons, and ligaments are strong enough to begin with, the likelihood of injury becomes less and less.

The Benefits of Fitness Chaos - Muscle Confusion "That's Great, Meathead. Now, What About Creating My Own Routines?"

Lately, there has been a push for variation in your daily workouts. It's as if we're never supposed to do the same routine twice. "Oo, that would lock the routine into your muscles," they say, or "Oo, that would be too boring."

Here's what I recommend. Let's pretend that you have a regular cardio-kickboxing session every Monday and Wednesday. After each session, before you forget, quickly write down those exercsies that your trainer had you perform. Ask your trainer what those exercises are called so And that can be that you will have a true. In fact, it is a great challenge to your name for them. Then, on the other five days body to have to meet and beat toughness of the week, Tuesdays, Thursdays, Fridays, with regularity. Great stuff, indeed. It's great etc, practice those exercises, one after the for your confidence. It's great for your con- other. Split them up, one kind of pushups, ditioning. It's great for your ego. then one kind of abdominals, then one kind of legs. Then rotate back to pushups, yet a different kind of pushup. This rotation will But what about static toughness? What if give the muscles you just used time to rest you suddenly find that, with all your working before stressing them again. out, your still not very strong? It's as simple as that. Fitness Routines - Muscle Stability During your muscle chaos routines, do you ever find yourself not going "full range of motion" with your exercises? It can be difficult, while being kicked in the ass by your trainer to go harder and faster, to touch your chin to the floor with each pushup, to touch your toes with each V-Up abdominal exercise, or go all the way down in a side squat.

No Lolly-Gagging You may now ask, "But I don't get the same cardio workout doing routines as I do with chaos training." That's right.

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...FITNESS

CHAOS

Fitness Routines vs. Fitness Chaos How to Get the Most Out of Your Confusion

Seite 4

- continued -

Daniel's Endurance Elite Fitness Conditioning System can be found at http://danielmazanec.com

It's a different type of exercise. Routines are for perfection of form and strength building. But you mustn't plug along while you're doing them. Keep your number of repetitions at a difficult level. When ten of each gets easy, go to twenty. When twenty gets easy, go to thirty. And don't rest much between sets. Ten to fifteen seconds tops, perhaps, just long enough to take a sip of water. Trust me, you'll be huffing and puffing well enough! If This Is All That Trainers Do, Why Am I Paying So Much For A Trainer? Only you can answer that. I've trained both ways, with and without a trainer. Sometimes its good to have someone kicking your ass - if you don't have the drive to do it yourself. Often times, if your trainer has set a pace for you and it becomes ingrained, you will workout on your own at that same pace, for a while, at least. Then it would help to have a few more sessions with a trainer. A good trainer will always help to keep you on track, but a good, healthy conscience can do the same.

than the notes themselves. So it is true with exercise. That day off may make you stronger than another day of muscle pulverizing. Fresh muscles perform better than tired, stressed muscles any day of the week. And so it goes with fitness routines vs. fitness chaos. Break your routine vs. chaos schedule, as well. Give yourself a rest on a day that you would normally kick your ass, just to break up the monotony. But don't do that too often. It's best to always keep a schedule. It's the only way to keep going forward. And it's the only way to be able to measure your progress. So, collect exercises: what you get from your trainer, and what you get from watching others. Heck, buy a few books on exercises. (There is one that I can personally recommend.) Then make up a workout of those exercises that are new or that you have trouble performing. Alternate between muscle groups, pushups, abs, legs, back, and neck. And keep it moving, don't rest too much. Good luck!

"Gee, Daniel, Thanks For All The Info. Will I Ever Be As Big And Strong As You?" You're welcome. And, sure you can be as big and strong as me, but only if you work at it. You'll need to set the definite goal first. Then you'll have to set about when you can fit your exercise into your daily schedule. It's your will and it's your way. But, you gotta have the will first. And don't worry about "big and strong", by the way. I don't. Big and strong is only a byproduct of doing the exercises on a regular basis.

Daniel Mazanec is a fitness trainer in Torrance California. He specializes in bodyweight calisthinec training and self defense. He has been in the martial arts/fitness industry since 1984, and is certified with ISSA. Daniel has written three fitness manuals that make up his Endurance Elite Fitness Conditioning System. Daniel's Endurance Elite Fitness Conditioning System can be found at

http://danielmazanec.com What About Rest? Will I Lose Strength By TakDaniel also has a fitness blog: ing a Day Off? Absolutely not, if it's just one day. Giving your body a chance to rest is the best way to make huge, rapid gains. In music, you may have heard that the silence between notes is louder

http://danielmazanec.com/blog

SIX

PACK

Seite 5

ABS

6 Pack Abs - The Secret To 6 Pack Abs By Vince DelMonte

Video: 12 Minute To Six Pack Abs

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal. The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is

probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it. So, what should you be doing with your diet?

because your body learn to metabolize fat Workout Routines (Abs Approved) for energy. So, while you do need to watch it, be sure you are getting some in your diet. Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period. Why?

The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.

First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.

Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.

Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.

So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.

Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast

If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.

---------------------------------------About the Author: Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

SPRINT

TRAINING

Seite 6

Adaptations To Sprint Training By Vince DelMonte

If you are looking to improve your physical conditioning, sprint training is one of the best ways to go about doing so.

less of how well conditioned you are (the better condition you are though, the harder you will be able to work during that time).

Many individuals prefer sprint training because it takes a lot less time than traditional forms of cardio that have you going for thirty to sixty minutes at a time and there are a great number of benefits that will be seen when you do this more intense form of sprint training workout.

Phosphate Metabolism The next benefit you’ll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body’s fuel source for muscular activity, so anything you can do to increase this is going to be beneficial.

EPOC One of the biggest benefits you’ll get from sprinting is the EPOC effects it creates. This is known as excess postexercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.

Myokinase is an enzyme that is responsible for resynthesizing the en-

Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout. To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body. Metabolic Adaptations Next, when you perform a number of sprint training workouts, the body will upregulate its ability to produce enzymes that are going to work at increasing the storage capacity of the muscle for energy substrates such as ATP. This then has the corresponding effect of allowing you to work out harder for a longer period of time without fatigue setting in. Note though that this occurs when you are working more on the aerobic side of things, so while it is intense, you are still utilizing oxygen. If no oxygen is present, you will only be able to last 5-20 seconds, regard-

zymes responsible for the glycolysis system). Intramuscular Buffering Capacity Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues. This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity. So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.

The benefits you’ll receive are far more numerous and fat loss will be ergy from phosphate creatine, and kicked up a notch as an added benewith sprint training, it will increase its fit. Keep in mind that for these type of concentration within the muscle tisbenefits to occur, you want your sue by up to 20%. sprints to last somewhere in the neighborhood of 20 seconds to 40 Glycolysis seconds, with a work to rest ration of The next adaptation that will occur about 1:2. Repeat this process a total after you’ve been doing sprint training of 6 to 8 times and begin and end for a period of time is that of glycoly- with a five minute warm-up and coolsis. This is the primary form of medown. tabolism used during a 10 second all ---------------------------------out sprint and contributes between 55 and 75% towards energy production About the Author: during exercise. Vince DelMonte is the author of No Nonsense Phosphofructokinase (PFK), an enMuscle Building: Skinny Guy Secrets To Insane zyme that catalyses the phosphoryla- Muscle Gain found at http:// tion of the glycolytic intermediate fruc- www.VinceDelMonteFitness.com tose 6-phosphate), has also been He specializes in teaching skinny guys how to shown to increase when sprint train- build muscle and gain weight quickly by using the correct cardiovascular and weight lifting ing is performed, along with the entechniques. zymes of lactate dehydrogenase and glycogen phosphorylase (other en-

YOGA

Seite 7

POSES

Yoga Poses - Four Simple Poses For Fast Stress Relief By Julia Denham (Article Source:http://EzineArticles.com/?expert=Julia_Denham)

Are you looking for stress relief? Yoga is a great help. You can get great results from even 10 to 15 minutes of yoga per day. Here are several simple poses which will calm and relax you, instantly.

1. Mountain Pose Helps You to Center Yourself The basic yoga pose is mountain pose, but because this pose is so simple many yoga enthusiasts tend to overlook its power. Mountain pose is an essential pose for stress relief.

3 and 4. Upward and Downward Facing Dog Revitalize Your Spine and Build Your Courage Upward and downward facing dog are basic yoga poses which you'll learn in any beginners' yoga class. These are two essential poses which you should do every single day. They have a wonderful effect in revitalizing your mind and body, and in eliminating stress. This is because these two poses manipulate your spine in beneficial ways.

Your entire nervous system relies on the Try it. Stand in mountain pose, making sure health of your spine. All nerves originate that

your body is correctly aligned. Your weight should be balanced on both feet with the weight distributed between the balls of your feet and the heels. Breathe evenly, without straining, and remain in this pose with your eyes shoulders and neck relaxed for five full breaths. How do you feel now? You feel better don't you? Mountain pose has an amazing effect, and the biggest benefit is that you can use this pose wherever you are.

2. Forward Bends Give You a New Perspective Forward bends are relaxing. They have an even more relaxing effect than mountain pose. Get up from your desk, and find some space. Begin in mountain pose, then bend forward at your hips and let your head hang freely. Stay in your forward bend for five full breaths. Now come back up into mountain pose. No matter how stressed you are, you'll find that the forward bend has relaxed you. This is a great pose if you're nervous. It will calm you down before you give a presentation, or just before an interview with your boss.

from the spinal cord, therefore a healthy spine means that you will handle stress well and that your whole system will be in harmony.

Practice these two poses every day, either in the morning or in the evening; just spend five breaths in each pose. Whenever you're under stress, consider yoga first. You can count on yoga to be your primary stress management tool; just ten minutes a day of yoga can make a big difference in your life. Discover yourself with yoga, a gentle form of stretching. Yoga strengthens both your body and mind, and is suitable for anyone, from children to seniors.

Visit Easy Fab Yoga Blog at http:// www.easyfabyoga.com/blog/ for daily yoga information, tips, and inspiration. Article Source: http://EzineArticles.com/?expert=Julia_Denham

PAIN

GAIN:

No Pain No Gain: Fitness Myth or Ultimate Fitness Truth? By line: By Tom Venuto No Pain, No Gain. Is this aphorism just a fitness myth and downright bad advice? A lot of people seem to think so. As a bodybuilder with 25 years of training experience and more than two dozen trophies on my shelf, I have another perspective to offer you. Success with your body and in every area of your life is all about stepping outside of your comfort zone and that means embracing pain.

Here’s a little quote that you should post on your bulletin board, your computer desktop or somewhere you will always see it: “Do what you always did, get what you always got.”

You can't grow or change by doing what you’ve already done. You’ve got to train just to prevent yourself from going backwards. Maintenance doesn’t occur when you do To reach high levels of physical and personal nothing, maintenance is working to fight entropy, the tendency for things to naturally success you must approach your training, deteriorate. and your entire life, as an endeavor in constant growth. The ultimate truth is, you are Still, most people won’t leave their comfort either moving forward or zones. They won’t do it in business, they moving backward; growing or dying. There’s won’t do it in their personal lives. They won’t no such thing as comfortably maintaining. do it in their sport. They won’t do it for perTo grow, you must step above past achieve- sonal health and fitness. Why? The answer is simple… It hurts. ments; beyond your perceived boundaries and limits. That means stepping out of the known, into the unknown; out of the familiar By definition, what’s it like outside the comfort zone? It’s UN-COMFORTABLE, right? and into the unfamiliar; out of the comfortable Change is uncomfortable. Sometimes it’s into the uncomfortable. You must get out of physically painful, but it’s always mentally your comfort zone. and emotionally painful, in the form of disciThe Late Cavett Robert, who was founder of pline, sacrifice, uncertainty and fear. the National Speakers Association, said something I’ll never forget: “Most people are The maxim, “no pain no gain” gets knocked all the time as if it were bad advice. The fact running around their whole lives with their of life is that you don’t grow unless you’ are umbilical cords in their hands and they’re constantly stepping outside the comfort zone, looking for some place to plug it back in.” and outside the comfort zone is discomfort and pain. Most people are scared of the unknown. They prefer to stay in that womb of comfort. I find that it’s mostly the non-achievers who When the going gets tough; when the effort make out “no pain, no gain” to be a bad gets painful, when the work gets hard, they always pull back into safety. But the extraor- thing. But the winners get it. The champions understand stepping outside the comfort dinary people do the opposite. They know they have to get out of the comfort zone, and zone in a healthy context, so they embrace it. into new territory or they’ll stagnate and die. When you’re talking about the Olympics, or Walt Disney once said that he never wanted to repeat a past success. He was always creating something new. They called it “Imagineering.” Disney’s mission was to continuously dream up and create things they had never done before, and look at what Disney has become today.

pro bodybuilding or the Super Bowl or a world championship, you’d better believe it’s physical pain, it’s discipline, it’s sacrifice, it’s blood, sweat, and tears - literally. But for most people who simply want to go from unfit to fit, from overweight to ideal weight, it’s not so much about physical “pain”; it’s more like stretching yourself.

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PAIN

GAIN

CONTINUED-

No Pain No Gain: Fitness Myth or Ultimate Fitness Truth? By line: By Tom Venuto - continued www.BurnTheFat.com

How do you develop flexibility? What does your trainer tell you? You stretch to the point of discomfort, but not to the point of pain, right? You get into a position of slight discomfort and you hold it just long enough, then what happens? The discomfort goes away, because the muscle becomes more pliable, and the range of motion is increased.

comfort zones. And if your body is not changing, then I don’t care how hard you think you’re working, whatever you’re doing right now is inside your comfort zone.

The statement “no pain, no gain” has been misinterpreted, criticized and labeled a fallacy by many. However, the people doing the criticizing are almost always comfort zoners who haven’t achieved much. Don’t listen to them. Instead, follow the small perEach time, you stretch a little further, just centage of people who step out and barely into the range you’ve never been in achieve great things. If you don’t like the before, and eventually, you’re doing the splits. And why do you approach it like that? sound of it, then say, “No effort, no gain.” We’re still talking about the same thing. Because you don’t want to injure yourself. Stretch too far, too fast and your muscle Embrace the discomfort like the champions tears. do. Soon it subsides, you enjoy the benefits The elite athletes and high achievers really of the change and the pain is forgotten. You’ve reached a have to push themnew, higher plateau selves; they’re goof achievement. Ening to push their joy the view for a boundaries and test short while. But be their limits. But if on guard because you’re not an elite it’s not long before athlete or seasoned that higher level bebodybuilder, and comes your new you take the advice, comfort zone and “no pain, no gain” then its time to too literally, you’re press on again. going to end up getting injured. I always say to my training partner when I watch him cringing during a set and he finishes up with that pained look on his face, “Are you injured, or just hurt?” He knows what I’m talking about. If he says he’s hurt, I say, “OK, good. As long as you’re not injured. Let’s get on with it. Next set.” It’s not about injury. That is bad pain. That is stupidity. But do stretch yourself. You can’t improve unless you stretch yourself. If that’s what some people want – if they just want to “stay fit” – OK fine. It actually doesn’t take that much to stay fit, once you’ve already achieved it. But what if you want to improve? What if you want a new body? What if you want to change? If that's what you want, you’ve got to push yourself a little. You’ve got to break

About the author Tom Venuto is a lifetime natural (steroid-free) bodybuilder, freelance writer and best selling author of Burn The Fat, Feed The Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom has been featured in IRONMAN, Australian IRONMAN, Italian IRONMAN (Olympian’s News), Natural Bodybuilding and Fitness, Muscular Development, Men’s Exercise, and Men’s Fitness Magazines. Tom’s hard work, no-quick fixes approach has won him multiple titles in drug tested bodybuilding including Mr. Natural Pennsylvania, Natural New Jersey, Natural New York State, Natural Mid Atlantic States and NPC Natural Eastern Classic championships. More important, tens of thousands of people in 141 countries have used Tom’s Burn The Fat program to lose as much as 253 pounds or just the last stubborn 5-10 pounds and achieve that coveted 6-pack of abs. To learn more about Tom’s all-natural approach to fat burning, visit his site at http://www.BurnTheFat.com

Seite 9

DRINKING

WATER

Seite 10

Lose Belly Fat by Drinking Water By Perry Permann

Do you want to lose belly fat? You probably know that you need to exercise more and eat healthy. But have you ever considered that what you drink might be an important factor in your ability to lose belly fat? After reading this short article you will know why drinking water helps greatly in losing belly fat, how much water to drink and how water improves your health while you lose belly fat.

to drink 65 ounces or approximately 2 liters. In our modern society most people drink the wrong liquidsthese often contain additional sugar or corn syrup making it hard to lose belly fat. Sodas are a no-no if you want to lose belly fat- even the so-called "diet" sodas. You need to stay

of water would do as well. If you are drinking enough water, you won't feel compelled to drink sodas- avoiding all the chemicals and sugars or artificial sweeteners they contain.

Generally, our bodies are built to drink a lot of water. Only in very recent times we've started to give up water and away from coffee too- the caf- switched to sodas and other feine pushes water out of your unhealthy beverages. Go back to the natural way and start blood. What many do not It might be a surprise for you, know: Alcohol needs water to drinking water- you will lose but we humans consist mostly be processed in your body. So belly fat much easier. drinking beer or wine does not of water- approximately 60% help you when it comes to get- Are you a woman over 40? for men and 55% for women. How would you like to lose ting enough to drink. Where does this difference your belly fat before summer? come from? Well, women tend I've created a unique program An easy and very healthy way to have more body fat- and fat to lose belly fat specifically for to get more water is to eat watissue contains only women over 40 who want 14% water, while to lose belly fat permalean muscle contains nently. How would you 75% water. This like to get excellent, lastmeans: There is acing results- fit into your old tually a correlation clothes again- be attracbetween the amount tive while greatly improvof water in our boding your health? This proies and how overgram keeps you motiweight we are- the vated. slimmer, the more water. Our bodies need water to function properly. Water flushes out toxinsand not only in the bathroom. Even when you do not feel like sweating, you're body is constantly pumping water out of your skin and lungs. This needs to be replenished fast- you can go on for weeks without eating, but only a couple of days without drinking.

tery foods. In fact, most natural, unprocessed foods are high in water. Think of salads or vegetables- that's another reason why salads and veggies are good for you.

If your stomach is filled with water, you won't feel as hungry. A common trick to eat less You need to drink at least half is to have a low-calorie, clear soup before meals. It will fill up your body weight in ounces per day. So, for example if you your stomach, so you automatically eat less. A big glass weigh 170 pounds, you need

Sign up for your "Lose Your Belly Fat for Women over 40" program at http:// www.loseweightpermanently.com/ LoseYourBellyFat. Perry Permann Article Source: http:// EzineArticles.com/? expert=Perry_Permann

EQUIPMENT

WORKOUT

Seite 11

Fat Burning Bodyweight Circuit Exercises By: Craig Ballantyne, CSCS, MS Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly...So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)...and bodyweight circuits for "noequipment fat burning".

1) Wall Squat (8 reps) 2) Kneeling Elevated Pushup (5 reps per side) 3) Lying 1-leg Hip Extension (8 reps per side)

And while I have bodyweight exercises that 4) Plank (30 second hold) are just as hard as the bench press and barbell squat in one of my bodyweight 5) Jumping Jacks (5-10 reps) workouts, today we'll focus on replacing intervals with bodyweight circuits. 6) Side Plank (15 second hold per side) To do a bodyweight circuit... a) Pick 3 lower body exercises b) Pick 3 upper body exercises

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises d) Rest a minute. e) Repeat 2-3 more times until you are done 20 minutes For example, this is a great circuit that doesn't need any equipment

1) Prisoner Squat (12 repetitions) 2) Elevated Pushups (8 reps per side) 3) Single-Leg Deadlift (10 reps per side)

About the Author

4) Close-grip Pushups (As many reps as possible)

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 Menâ&#x20AC;&#x2122;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

5) Jumping Jacks (30-60 reps) 6) Cross-Body Mountain Climber (12 reps per side) Whew. That's pretty advanced...for a beginner, we'd slow it down like this and take some breaks between exercisesâ&#x20AC;Ś

Turbulence Training for Fat Loss

YouTube Video: No Euquipment Workout

THE

RIGHT

EQUIPMENT

Getting The Right Mobility Equipment To Fulfill Your Particular Requirements By Chriss Tyrrell (Article Source: http://www.Free-Articles-Zone.com) The real story behind today’s encouraging developments in mobility equipment lies in birth rates during the baby boom era and medical sciences that are allowing people to live so much longer. As cynical as it may sound, the truth is that the market has followed the money. In short, there are a lot more buyers now that have a lot more money to spend on quality mobility equipment then they did in decades past. New More Advanced and Reliable Mobility Equipment So manufacturers, mechanical engineers and research developers have been scrambling for some time now to develop more advanced mobility equipment that allows its users to live fuller lives. Hence; what began as a wheel chair has expanded into a broad range of mechanical devices that have physically challenged people of today doing so much more than they were able to in the past.

relied on every time to get you to the floor in your home you are heading to. New Fold Up Mobility Scooters and Power Chairs Power chairs and mobility scooters have also gone through a technological revolution. What this means is that there are far more options that present themselves when making your decision on what you will be traveling around in. For instance, mobility scooters and power chairs are now available in fold up models that can be quickly and easily loaded into the trunk of your vehicle.

New Finely Crafted Contemporary Styled Lift Chairs

Lift chairs are also becoming increasingly popular in recent years for several good reasons. Not only are they available in an almost endless number of styles and price So now it's pick and choose from a variable ranges but they can now lift up to 500 cornucopia of high tech mobility equipment pounds. In fact, more people than ever bethat can have you moving about your world fore are now bringing finely crafted lift doing just about anything you have done chairs into their homes and offices who prior to your physical disabilities. Also that aren't technically disabled. They just enjoy same mobility equipment at the same time the extra help getting up and out of a chair is far more user friendly and reliable. and what’s wrong with that!? A Veritable Cornucopia Of More User Friendly Mobility Equipment

Todays Stair Lifts – More Reliable and Affordable About the author:

Stair lifts for instance, have been around for some time now. However; stair lifts of the past tended to be prohibitively expensive and they couldn't always be relied on to operate properly as they aged. Todays stair lifts however, are far less expensive to procure when factored for inflation and can be

Chris Tyrrell writes for Care Essentials who stock mobility equipment and many other home nursing aids. Visit the website for more details. Article Source: http://www.Free-Articles-Zone.com

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