FITLIFE
TalkingFitness
Man Up For Ab-tober
8 Tips for Summer Fun!
Bodybuilding.com The Ultimate Fitness Companion Rock Your Workout FitLife Kids & More! October, 2010 Issue
www.talkingfitness.com.au
Contents Features The Ultimate Training Partner! 05
05
14 Man Up !
10 Part Series - Abs 14
22
What Supp?
34 Guide to Protein
22
Regulars
Editorial.........................02 Top 10’s............................09
8 Fun Exercises
27
Buff Daddy
31
FitLife Kids.......................10 Goal Power......................12 Garden in pics.................21 MuscleIn........................25 Monthly Recipe..............33
October, 2010 Issue
RockYourWorkout 34 Pg. 02
Editorial Welcome back to FitLife magazine! We’ve had an awesome month and we’ve been very busy hunting for great new ways to improve our content. This month is Ab-tober and so we’ve focussed on a heap of stuff to help you guys, and girls, get awesome abs just in time for summer! Credits This month we have also welcomed Jennifer Forster from Goal Power as a new, regular contributor. Jennifer is a Mind & Body coach, specialising in women’s fitness and takes a very active role in raising awareness and funding for research into breast cancer.
Cover Image: Bodybuilding.com
We have kicked off our FitLife Kids too and this month there are some great activities to do with your little ones while also teaching a little something about their hearts. Speaking of doing things with your kids, Dad’s, make sure you check out our “Buff Daddy” article on getting out to the park for a quick session. If you weren’t aware, we’ve also set up the ability to subscribe to FitLife magazine. Check us out on Facebook and look for the “Subscribe” tab to sign up for direct delivery to your inbox. We hope you enjoy this month’s issue as much as we enjoyed putting it together. Make sure you let us know what you think so we can continue to improve and grow. Cheers, Damian Fleming Founder October, 2010 Issue
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Now Available Online www.talkingfitness.com.au
October, 2010 Issue
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To train with a partner or not? The questions presents a lot to consider. Who? Does it matter if you know them? How do I get someone matched to my level? My response would be, why does it have to be just one person?
BodyBuilding.com By Damian Fleming
We typically think of a training partner as someone physical, someone who can boost us when we’re feeling flat, help us through the hard sets, bounce training ideas off and generally buddy up with. Unfortunately, finding the right training partner isn’t always easy. Strength differences hinder the workout flow, different physiological responses to training can cause problems and, to be frank, how much can two people know between them? October, 2010 Issue
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What would you say if you had the chance to get more than half a million training partners in less than 10 mins? Bodybuilding.com does that and so much more. And you don’t have to be a bodybuilder to join!
“And you don’t have to be a bodybuilder to join!”
BodySpace is free to join and allows you to have your own personal profile, BodySpace is an incredible community where you can start a BodyBlog, meet of fit minded people, most of whom are others with similar goals, upload photos, track your workouts and just like you and me. progress, make friends and share Many may still have yet to step inside information about what works for you. a gym and are trying to get some insite into how to get into shape, while Supersite others are inspiring people with their transformations from unhappy, out of Bodybuilding.com have over 20 shape or over weight people to getting million pages of health & fitness related covers of popular fitness magazines information! The site’s “SuperSite” is the hub for all things related to health and industry sponsorships. and fitness. BodySpace
With over 600,000 active members world-wide, it’s impossible not to find The site offers industry news, incredible databases for calculating a large range people in the same space as you. of health factors, including calories burned for varying activities and a massive nutrient database for just about any food you could think of!
October, 2010 Issue
The exercise library alone is one of the most comprehensive FREE resources currently available on the web! Each
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exercise not only includes pictures and a written description, but a professional video demonstration on performing the exercises. There is even a personalised workout tool available! Store The Bodybuilding.com store stocks a As a training partner, Bodybuilding. massive range of sports supplements, com is an excellent choice. Although clothing, equipment and accessories. a virtual training partner might not physically get you through a tough set, And for all of those readers here in the tools and resources it offers is far Australia, yes they ship to us! Duty free beyond the ability of a single person and tax free! Shipping costs are low to offer. It is, after all, the collective and, considering the excellent value thoughts, ideas, tips and experiences of the Aussie dollar has at the moment, hundreds of thousands of people from all over the globe. you could save a bunch! To write an article on this great resource is an honor, however to gain the full impact of all that the site has to offer, nothing could substitute a visit to the site. Signing up is free, as is access to all the resources, tools and information. And once you have set up your BodySpace, you can start finding other people, just like you, who are on the same journey.
Get your free account: www.BodyBuilding.com Image Credits: www.Bodybuilding.com
October, 2010 Issue
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Like Us On Facebook www.facebook.com/talkingfitness
Did You Know?
having a training partner not only helps to get you through the tough sets, but also helps to keep you motivated! stay connected! stay motivated! October, 2010 Issue
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Top 10 foods to help you
man up! Eggs
Garlic
Peanuts
Oats
>Healthy Cholesterol >High Protein >Rich in Zinc >Rich in Monosaturated >fats which equal >high testosterone
Yoghurt
>Rich Monosaturated >Zinc >Protein
Oysters
>Richest source >of Zinc >
Cabbage
>Rich source >of IC3-a >phytochemical October, 2010 Issue
>Contains Allicin >which increases >testosterone >Produce chemicals >to allow more >free testosterone
Avocado
>Rich in potassium >Rich in Folic Acid >Vit A,B,C,D,E,K
Salmon
>Good fats >monosaturated >& polyunsaturated
Fruits & Veg
>Help maintain >a healthy >reproductive system Pg. 09
FITLIFE
TalkingFitness
s d i K
Welcome to FitLife Kids! If you have an idea, reciepe or Can you hear your heart? Do you suggestion, we’d love to hear know how it works? It beats to from you! Contact us at: www.TalkingFitness.com.au make your blood go round and
patch up any hurts!
If you’re hopping really fast or running all around, you’ll get to hear your heart’s music “Pound, pound, pound” It’s time to take a seat and give yourself a rest and if you listen really hard the beat slows in your chest.
Recommended reading: Hear Your Heart By Paul Showers Around $7.00 October, 2010 Issue
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Quick Healthy Quiz:
What is the meal that starts the day right? A. Morning tea B. Lunch C. Snack D. Breakfast Calcium is important for our bone growth, which foods can you get calcium from? A. Milk B. Leafy Greens C. Oats D. All of the Above How many times does your heart beat in a minute? (Tip: Get Mum or Dad to help you count) A. Between 70 and 120 bpm B. Around 150 bpm C. Below 50 bpm D. Up to 160 bpm
Make your own Stethoscope What you’ll Need Toilet or paper towel rolls Colouring Pencils or paints Ribbon Wooden Skewer
Step 1. Ask Mum or Dad to make two holes on opposite sides of the roll at one end Step 2. Decorate your roll with pencils or paints Step 3. Tie each end of the ribbon onto a hole so that your stethoscope can hang off your neck Step 4. Place your ear on one end and the other end to Mum or Dad’s chest so you can hear their heart beat.
Answers: D, D, A
Frittata Squares
Ingredients 4 Eggs, Mixed Sliced Vegetables, 1 cup of Low Fat Milk, Pre-heat oven to 180o Step 1. Mix the eggs and milk together Step 2. Place sliced vegetables into a baking dish Step 3. Pour the milk and egg mixture over the vegetables Step 4. Bake for 30 minutes or until cooked October, 2010 Issue
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How many times have you started a diet, a new training routine or just a new way of thinking and Wham!! out of the blue, a well-known set-back known as ‘life’ occurs? Sound familiar! Setbacks and difficulties occur all of the time – they are a natural part of life. Now, now… is that an „It‟s alright for you Jen, you don‟t know my situation…” comment I can hear echoing…
The way I see it, there are two ways of facing difficulties. You either; 1. Change or alter the difficulty OR; 2. Alter your mindset to be able to deal with it. Deal with difficulties correctly and it will enhance your confidence, deal with them incorrectly and they can do some serious damage to your self worth.
October, 2010 Issue
When you are faced with any setback your ability to deal with it can be turned around into a position of strength by asking yourself positive empowering questions. There is an unwritten rule that says: Ask yourself a stupid question and you will get a stupid answer!
Here are some things to think about when setbacks do occur: Acknowledge that „Shit‟ happens… it happens to everyone at some time. Don‟t hide from it. That‟s life my friend. So what? What positive empowering questions could you ask yourself?
How can I make the most of this situation?
What can I learn from it?
“Why does this always happen to me, I never have any luck?”
What are the facts (not emotions) about this problem?
Your mind will probably come out with:
How can we make it a successful outcome?
“Because you are useless, fat, a loser, unworthy (you getting it?) and good things just don‟t happen to you!”
Acknowledge that setbacks occur to everyone and you have not been singled out.
View them as a challenge to overcome rather than an issue or problem.
So, if after setback you ask yourself something like
Ring any bells? Instead, if you ask yourself a positive empowering question like: “What did I learn from this setback for next time?” or “What could I have Your mind will kick into solution mode and help.
What negative dis-empowering thoughts do you think on a regular basis after a setback? What new empowering questions could you ask yourself to give some better answers! Fight or Flight – Choice is yours!
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Introducing
Jennifer forster
Since Goal Power’s inception in 2007 it has undergone a complete metamorphosis. Starting out as small parttime life coaching business, Goal Power Training is today a full-time women’s health and fitness business that employs myself and four others. Through our programs health and fitness is not just a product we deliver, it is a complete experience. Through this experience our clients are discovering what their ‘best life’ is and how to go out and Goal Power Training is also ‘live it’! the creator of the ‘Train Like a Girl’ Breast Cancer I do not only see Goal Power’s Challenge and from this success in the number of I have also become an clients, employees and Ambassador for the National financial growth but more Breast Cancer Foundation. in terms of the success in Since then I have gone on my ability to recognise a to co-ordinate the Symply market and transforming Food, Symply Fit, Symply my business to utilise my Pink fundraising event expertise to service that which has allowed me to market. utilise my business profile to raise almost $11,000 in 2010 Whilst working as a for breast cancer research. personal trainer part time My involvement was the and working as a life coach result of my younger sister part-time, it became clear to being diagnosed with breast me that in neither role was cancer I fully assisting the needs of either client base. I identified I am a single mum of two, but that the health of our bodies am living proof to all women and our minds should be that the power is yours when ‘coached’ simultaneously. it comes to choosing the life you want. October, 2010 Issue
It is often suggested by the media that success comes from tragic circumstances. My advice to anyone is that success is available anytime you choose to create it for yourself. Only you can define it and only you can make it happen. There is no ‘secret’. The opportunity for ‘life-changing moments’ is available to everyone, every day. Goal Power Training encourages and educates this simple belief through our programs and profile in the community. I have been to more selfdevelopment seminars and read more self-help books than I should ever admit to (and will continue to do); however the one thing I have learnt is that self-motivation can’t be sold in a package. It’s a Choice! Not a choice to ‘do great’ rather the choice to ‘be great’! – for me and our clients the choice is simple BELIEVE that you can and you will! What I don’t believe is that ‘greatness’ is reserved for the select few – At Goal Power Training every woman is encouraged and supported to discover her own unique ‘greatness’. Pg. 13
Man Up for Ab-tober By Brad Borland
One of the most sought-after body parts by trainers everywhere is abdominals. It seems everybody wants them, but few have them. Go from gut to cut with the following ab exercises and workout! October, 2010 Issue
Article supplied with thanks to: www.bodybuilding.com
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One of the most sought-after body parts by trainers everywhere is abdominals. It seems everybody wants them, but few have them. Many toil away in the gym with sit-up after sit-up and crunch after crunch only to face sore abs and a declining motivation. Others don’t worry at all about their abs and neglect training them all together. They are many times seen as an after thought, tacked onto the end of a session only to be undertrained with little or no focus.
proportionate physique. A ripped midsection also signifies that the athlete is in superior conditioning and helps to display the coveted V-taper. Along with a sound eating plan and a comprehensive training regimen sculpted, ripped-up abs can become a reality. Although this article will focus on the actual training regimen, creating an impressive midsection takes a very extensive and bodybuilding-friendly eating component as well. One cannot do countless sit-ups and leg lifts everyday and expect dramatic results.
The abdominal area or midsection comprises of some significant functioning muscles. Not only does the midsection provide core stability and balance, it also No other body part requires such discipline aids in other lifts by redirecting pressure to develop, but once they are uncovered and stabilizing the entire trunk. By having and for all to see they are a sight to behold. the abs strong, the body can put more focus and energy toward a squat for example and hold in the pressure generated much like a weight belt. Next time you are bench pressing flex your abs slightly and keep them tight throughout the lift - you will be surprised at the help you receive from your abs during both portions of the movement.
So not only are the abs a significant factor in actual functioning in regard to other movements in your routines, but they Quick Anatomy Lesson are also play a major role in the game of The muscles of the abdominals comprise bodybuilding. of several areas that flex, extend, twist and A competitive bodybuilder must posses stabilize the trunk area. They sit on the a great set of abs in order to place well. front sides of the lower torso originating Aesthetically speaking, the mind draws along the ribcage and attaching along the instantly to the abdominal region as pelvis. Let’s look at each muscle and its they should present a balanced and function. October, 2010 Issue
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Rectus Abdominus: This is the coveted “six-pack” muscle although it has more than six heads. This muscle flexes the spine and brings the ribcage and pelvis closer together. Transverse Abdominus: This muscle is a deep muscle of the core which lies beneath the other muscles that is essential for trunk stability. Internal & External Obliques: These are diagonal muscles that work to rotate the torso and stabilize the abdomen.
Chiseling Action! Now that you know a little about anatomy and function, let’s delve into what makes outstanding abdominals. The movements and routines presented are designed to get the most out of each trip to the gym. Remember to always use good form and not to use too much weight to compromise your safety. Remember when performing any abdominal movement be sure to execute each motion (concentric and eccentric) with steadfast control to avoid ballistic-style reps.
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Crunches & Sit-ups: The basic crunch is performed while lying on the floor with your feet flat on the ground, arms either crossed in front of you or hands behind your head and crunching your upper body toward your knees. Your lower back should not come off of the ground, just your upper torso. Crunch your abs and exhale as you come up. Squeeze for a second and then return without taking tension off of the midsection. For sit-ups assume the same starting position then curl up your entire upper body into your knees. Uncurl and return to the starting position. Try not to use your lower back, instead let your abs curl you up. Quick Hit: There are many forms of the crunch to choose from such as performing them on a flex-ball, feet supported on a bench, and weighted by holding a small weight plate on your chest. Another way to try weighted crunches is to lie on the floor with your head toward a rope attachment on a low pulley and pull the weight up while you crunch. Make sure to hold the ends of the rope on either side of your head when crunching. A great way to make the sit-up more difficult is to perform them on a decline bench and hold a weight plate on your chest with crossed arms. This would be a bit of a challenge, so try it with a weight you can handle first. October, 2010 Issue
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Leg Raises:
and return as with leg raises. Side Crunches:
The leg raise is performed while lying face up on the ground with your hands slightly out to your sides palms down on the floor for support. With your feet together, lift your legs with a slight bend in the knees until they are just short of perpendicular to the floor. Lower to the starting position without letting your heels touch the floor and repeat.
Lay down on the floor on your side with both hands behind your head - use a foot support if necessary to stabilize your lower body. Crunch up on your side while your hip remains in contact with the floor. Squeeze at the top for a second and then return to the starting position and avoid resting your upper body. Switch sides and repeat.
Quick Hit: For a more of a challenge leg raises can be performed on a decline bench. This will require you to raise your legs over a wider range of motion for a more difficult and effective contraction. Hanging leg raises or knee raises are two more alternatives to really hammer the lower abs. While hanging from a chinning bar raise up your legs as in the lying raises and stop when your legs are at parallel with the floor and return. For knee raises bring your knees into you abdominal region until Bicycles: they are past parallel and squeeze. Lower As one of the most effective ab exercises out there (especially for the obliques) the bicycle is not only challenging, but when done correctly, can grant you great overall ab development. Lie on the ground with your hands behind your head and your feet slightly off of the ground. Start alternating your elbows to knees. Twist your torso so that your left elbow reaches your right knee and then vice versa. Keep alternating while keeping your shoulders off of the floor. Squeeze the October, 2010 Issue
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obliques with every contraction. Quick Hit: You can make this movement a bit more challenging and isolate one set of obliques at a time by focusing on one side and then switching over to the other. Just perform all reps for one side then switch and do the allotted number of reps for the other.
Plank: Utilized as a standard for core strength and development, the plank is not a movement at all. It is a stability exercise used mainly to build the transverse abdominus. Simply assume a standard push-up position except hold yourself up by your elbows instead of your hands. Keep your stomach tight and drawn in slightly to activate your core muscles. Hold this position for 20 to 30 seconds and then rest - this will be counted as one set. Side Plank:
Russian Twists: This movement is not for the weak at heart. Seat yourself on a Roman chair or a decline sit-up bench where your upper body is suspended. Hold a weight plate or medicine ball out in front of you with your arms straight. You will begin to twist only your upper torso to one side as far as you can comfortably go then twist to the other. Keep twisting but keep the movement somewhat at a slow pace. You do not want to jerk the weight around and injure your lumbar in any way. Quick Hit: For those that find it difficult utilizing a weight plate or medicine ball with this movement simply clasp your hands in front of you and perform the exercise as usual. This will build up your strength so you may graduate up to using weight in the future. October, 2010 Issue
Much like the plank, the side plank works the core but on either side for lateral stability. With your body straight lie on your side while holding yourself up by you elbow and your feet together. You can place your other arm either straight down your other side or on your waste. Again, hold the position for 20 to 30 seconds and repeat for the other side. Quick Hit: To give you a bit more of a challenge, try switching from a side plank to a normal plank over to another side plank slowly. Be sure to keep the body aligned and perform Pg. 19
the movement in a steady, fluid motion.
Chiseled Abs Schedules TERMS YOU’LL NEED TO KNOW Superset - Alternating back and forth between two exercises until the prescribed number of sets is Plank/Side Plank Combination: 3 sets of 30 seconds each position complete.
Advanced Superset Abdominal Routine Floor Crunches: 2 sets of 10-20 reps Superset: (alternate between both Flat Bench Leg Raises: 2 sets of 10- exercises) Decline Sit-Ups: 3 sets of 20 reps 12 reps Side Crunches: 2 sets of 10-12 reps Hanging Leg Raises: 3 sets of 20 reps Planks: 2 sets of 20 seconds each Superset: Russian Twists: 3 sets of 10 reps each Intermediate Abdominal Routine side Flat Bench Leg Raises: 3 sets of 5 lifts Hanging Leg Raises: 2 sets of 20 reps Crunches On The Flex Ball: 2 sets of Superset: Decline Sit-Ups: 3 sets of 20 reps 20 reps Planks: 3 sets of 30 seconds Side Crunches: 2 sets of 20 reps Plank: 2 sets of 20 seconds each Superset: Decline Bench Leg Raises: 3 sets of 10 reps each side Advanced Abdominal Routine Floor Crunches: 3 sets of 20 reps Decline Sit-Ups: 3 sets of 20 reps Bicycles: 3 sets of 20 reps each side Decline Bench Leg Raises: 3 sets of 20 reps Flat Bench Leg Raises: 3 sets of 10 Image credits: Bodybuilding.com reps each side Article Written By: Brad Borland Beginner Abdominal Routine
(for Bodybuilding.com)
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Want to eat clean? Here’s what to plant out this month in your garden!
Your Garden in Pictures!
Does it feel like hard work? Just remember that incidental activity, such as gardening, can have a great impact on your fitness, especially burning calories! In fact, about one hour of general gardening for an 85kg person can burn more than 350 calories! Make sure you prune off any dead bits and trim & fertilise herbs this month! Calculator Source: www.bodybuilding.com
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Supplement Guide
What Supp?
Your Guide To Choosing The Right Protein Powder fortified with extra vitamins and minerals, which serve to aid with recovery. Categories of Protein Isolate Protein isolate is created through a chemical purification process that removes just about We all know that one of the most important everything, except the protein. They are aspects to get right when trying to get into generally about 90% protein. shape, is diet. It can be difficult enough to know what real foods to eat to aid your This is a popular choice for increasing lean development, let alone throw protein muscle mass. supplements into the mix! Concentrate While we can’t tell you exactly which one A concentrated protein source is not as pure you should choose, we can give you some as an isolate, and generally contains 70 to information about what types of protein 85% of the protein source. Concentrates supplements are out there. After that, it’s up contain more fats, carbohydrates and, in the case of whey protein, more lactose. to you. Blends A protein blend is a combination of various Protein supplements are protein and protein sources. This can be a cost effective nutrition sources that are available to option and will give you mixed benefits. assist us to meet our daily protein intake Amino Acids requirements. Amino acids are the building blocks of Protein supplements come in a variety protein. While there are over 100 total amino of forms, including powders, bars and acids, only 20 amino acids are considered drinks. They generally contain around 20 standard. These standard amino acids are to 30 grams of protein per serving and are separated into two categories: essential and What are protein supplements?
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Other Sources of Protein Casein Protein Casein proteins account for 80% of the protein in milk. Casein protein is a slow digesting “thick� protein with about 92% protein. Casein is also very high in the popular bodybuilding supplement glutamine. non-essential amino acids. Essential amino acids cannot be created in the human body, and must be sourced from food. Nonessential amino acids can be synthesized, or created, in the body.
Egg Albumin Popular in the bodybuilding world, egg albumin, or egg white, has a highessential to non-essential amino acid ratio. Egg protein is the best alternative for those that are lactose intolerant.
BCAA Branched chain amino acids (BCAA) refers to a chain of the three essential amino acids leucine, isoleucine and valine. The combination of these 3 essential amino acids make up over one-third the skeletal muscle in the body, and play a vital role in protein synthesis.
Soy Protein Soy protein is high quality, but not as efficient as milk or casein protein, It is a fast digesting protein source that has an average amino acid profile. Because of this, it is not the most desirable protein source for those looking to build muscle.
Pea Protein Pea protein is a 100% gluten free protein source that is a great alternative for vegetarians. As with wheat protein, pea protein is lactose free and does not contain This is no easy feat, especially if you have any cholesterol. It is very easy to digest and a busy life, however the made-to-go is rich in amino acids. portability of a protein shake is an ideal substitute to carrying a bag full of food with you for the day. What are the Benefits? Whether trying to achieve both weight loss or weight gain, it’s generally recommended that you eat 5-6 smaller meals each day.
You might also find that protein supplements can save you money. Per serve. Whole food protein sources can sometimes be quite costly, though we recommend you compare sources prior to making a decision. October, 2010 Issue
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Complete Milk Protein Complete milk protein is the dried protein from milk, with the carbs and fat removed. Milk protein is nutritious, and contains calcium and high levels of other vitamins and minerals. Complete milk protein contains both whey and casein proteins. Getting it Right - Which One For You?
powder. Concentrates tend to have a higher carbohydrate content and are ideal for bulking up. “I want lean muscle and lower body fat” This is probably the most common question about protein powders. A couple of solutions exist here. The options are to use a protein blend to get both carbohydrate for bulk and high quality protein.
So what protein powder should you use to support your training? The answer isn’t The second option, and more practical for the goal, is to buy both an isolate and a quite as difficult as you might think. concentrate. The general approach is to use the isolate as a daily supplement and take “I want to loose weight” Start by looking at protein isolates. Isolate in the concentrate around your workout powders generally have very low fat and both as a pre-workout fire up and as a post carbohydrate profile, while packing in great workout recovery. quality protein. Essential Protein is an essential component of a “I want to put on weight” Hardgainers and those who are considered balanced diet and is critical for maintaining, underweight may be more interested in building and aiding increased muscle mass packing on some kilos. The best option and permanent weight loss management. here would be to select a whey concentrate
By Damian Fleming
October, 2010 Issue
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MuscleIn Abdominals The Abdominal Cavity is the region between the pelvis and the thorax. The diaphragm forms the top of the cavity and separates it from the thorax. The pelvic floor muscles are the bottom of the abdominal cavity. The anterior abdominal wall consists of 4 muscles: the rectus abdominus, the external obliques, the internal obliques, and the transversus abdominus. The Rectus Abdominus is the muscle that is considered the 6 pack. Rectus means “straight” and abdominus refers to “the abdomen”. This muscle goes straight down the
abdomen. It attaches to the ribs and the pelvis and pulls your body forward (like in a crunch). It has little tendinous intersections that act to add leverage and give this muscle the 6 pack abs appearance. It works with the other core muscles to keep the spine and pelvis stable. The External Obliques are just under the skin on your sides. They start on the back of the lower ribs and run on a diagonal down towards the pelvis. They pull the spine forward just like the rectus abdominus, but because they are oriented on an angle they also help to rotate and twist the spine. In addition, the external obliques help to bend the waist and spine to the sides. Your external obliques work the hardest when you twist or side bend.
October, 2010 Issue
The Internal Obliques are underneath the external obliques. They start on the pelvis and run up towards the ribs in a diagonal line. They help to pull the spine forward like in a crunch, and they also help to twist and side bend the spine. Since they are deeper and closer to the spine than the external obliques, they play a slightly larger role in stabilizing the pelvis and spine. The Transversus Abdomnius is the deepest of the 4 ante-
rior abdominal wall muscles, and it plays the greatest role in stabilizing the lower back. In fact it does not bend the spine forward like in a crunch, and it does not twist or side bend the spine. Its only job is to stabilize the lower back! Physiologists have also determined that the transversus abdominus is the first muscle that is activated during movements. In healthy people it contracts to stabilize the lower back before the arms and legs move. This is an important function, and people who suffer from lower back pain usually have delayed responses in the transversus abdominus, which means their spine is less stable.
Credit: All-About-Abs.com
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Now available online at
www.TalkingFitness.com.au
October, 2010 Issue
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During the warmer months, you may find your motivation levels to continue on with your workouts inside the gym waning. Here is a simple, effective workout you can perform outside with your own bodyweight and a set of dumbbells
By October, 2010 Issue
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During the warmer months, you may find your motivation levels, to continue on with your workouts inside the gym, waning. It’s now getting warmer and warmer outside and the last thing you want to do is be cooped up in the same room you’ve spent the last six months over the winter.
exercise and work your way to being able to complete the circuit three times total all the way through. 1. Burpies:
Burpies are great for working your quads, abs, and shoulders. Begin by squatting to the ground so your fingers This does not necessarily mean your are on the floor. Next, spring the legs workout needs to suffer, however. By out behind you, moving out into a ‘full making a few adjustments to your out position’. overall program and choosing to move your workouts outdoors, you can After that, bring the legs back into the certainly maintain your fitness level, body and spring up into the air as high if not even increase it due to the new as you can, landing once again in the environment. squat position to complete the rep. You will likely find these to be quite Here is a simple, yet effective workout you can perform outside with your own bodyweight and a set of dumbbells. If you really want convenience, look into purchasing one of the adjustable dumbbell sets that are available, reducing the need to carry out a number of plates with you to complete the variety of exercises. Notice that the following exercises alternate between strength related movements and plyometric-speed types of movements giving you the best of both worlds as you complete the workout. Aim to perform 8-12 reps of each October, 2010 Issue
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challenging to your cardiovascular (when combined with quad dominant system as well. work such as the burpies described above). 2. Bent-Over Dumbbell Row: (Shown previous page) Since you likely will be using a slightly lighter weight on these due to the fact The bent-over dumbbell row is meant you’re lifting dumbbells rather than a to target the back muscles and will be barbell, increase the rep range to the performed in much the same manner higher end of twelve reps. If you’re as a standard barbell row in the gym. used to doing reps of 5-8, you’ll find that this provides enough of a variation Bend over, keeping knees slightly bent, that you’ll still stimulate the muscles. grasp both dumbbells and pull up towards the chest, maintaining the flat 5. Jump Lunges: back position. Jump lunges are another great 3. Clap-Push-Ups: plyometric activity to do for the lower body. To perform these, move into the Performing clap-push-ups rather than lunge position, spring up into the air, the traditional type of push-up will switch legs, and then land again with take this exercise to the next intensity the opposite leg in front. level. While doing these, be sure you still do maintain proper form, keeping the straight back position all the way through. If you’re struggling to perform them properly, continue performing regular push-ups until your body is strong enough to handle clap push-ups. 4. Dumbbell Deadlifts: Dumbbell deadlifts will stimulate the While doing them, be sure you maintain glutes and hamstring muscles, helping an upright position with the upper work all the lower muscles in the body body to avoid injury. October, 2010 Issue
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6. Bicep Curls:
people, or you can even just use a tennis ball if preferred). Hold the ball in your The standard biceps curl is one that hands up above your head while your everyone knows and will help to work body is stretched straight out, back the arms in this outdoor resistance lying on the floor. training workout. From there, sit up, bringing the legs to Just like you would indoors, watch the the chest and transferring the dumbbell/ hip and lower back position, being sure ball to your feet. Squeezing with the you maintain a neutral stance and not feet, lower your body back down to the let momentum overtake the movement. flat out position. 7. Shoulder Press With Dumbbells:
Next, lift legs and back up off the floor, forming a ‘V’ shape with the Another traditional weight lifting body, where you will now transfer the exercise that can easily be transferred dumbbell from your feet back to your outside is a shoulder press with hands. Lower the body back to the lying dumbbells. position to complete the full rep. Just like with the bicep curls, be sure when doing these that you also prevent your back from swaying, which is going to place a great deal of stress on the lower back muscles.
Conclusion
So, don’t let yourself miss a workout simply because you don’t want to be in the gym. Come up with some creative exercises that you can do using only 8. Light-Weight Dumbbell Abdominal your bodyweight or a few dumbbells Transfers: that will still challenge you enough so you can get great results from your To finish off the workout, you’re going efforts in the warmer months. to want an ab exercise. This exercise Article supplied with provides a bit of variety, while being thanks to: sure to stimulate all the abdominal www.bodybuilding.com muscle fibers in your core. To perform it, hold a very lightweight dumbbell (1-2 pounds works for most October, 2010 Issue
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Buff Daddy
It’s just a walk in the park....right?
By Damian Fleming As a parent myself, one of the toughest things to do is put yourself before your kids. It’s not as simple, anymore, as just walking out the door and heading off to the gym for a workout! We all know that regular exercise helps our 30 something (+) year old bodies stay healthy, improves our energy levels and prevents to a vast range of other illnesses and health issues. We want to give our children the best possible start to life and role model a healthy way of being, so is there a compromise? Oh, and can I suggest that putting your 4 year old in the gym creche could possibly be your second choice? Almost every town, suburb and street has a playground and, let’s face it, one of the most neglected forms of exercise is possibly body weight activity. Sure you can do a mean Lat pulldown, but when was the last time you ripped up a dozen pull ups? Take your kids to the park and try out some our suggested workouts. You’ll be surprised by how much of a workout your kids will offer! October, 2010 Issue
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Getting ready Make sure you have a bit of a warm up prior to doing any strength training. If you’re park is only a short walk, play a game “Tree Tag” for 5 mins prior to your workout.
How to train The least complicated way of training is to just complete 3-4 sets of each exercise to failure, that is until you can’t do anymore. It’s is much easier just to remember the 4-6 exercise you can do without having to also remember how many sets and reps All you do is point to a tree and race to it. too! The first one there and back wins. If your park only has a couple of trees, or none at You’ll probably find your kids will out last all, simply replace trees with other objects you in almost all the exercises, but if you’re in your park. worried, set a time limit of 30 seconds per exercise and work in “rounds”.
For the Kids!
The Buff Daddy Workout
Daddy assisted Jumping Chin ups
Find an overhead bar, grab hold and jump. Hold your chin above the bar for a few seconds then lower slowly
Hero Heaves
Jumping Chin ups
Diamonds
Push Ups
Toe Touchers
Swing Tuck
A kneeling pushup with hands to form a Lay on your front, place your hands at diamond shape with the thumbs and fingers shoulder width and push your chest away from the ground. Lower to start position Lying on your back, put your feet up into In a push up position, place your feet into a swing seat. Pull you feet towards your chest the air and try to touch your toes and then return to the start position Step Up Feet together and jump to bring your knees Using a bench or step, place one foot up on the step and push up to bring your body up. to your chest Lower back to the starting position, change legs and repeat
Hoppers
Pole Squat Grab onto a pole or upright structure, place Crawl around on your hands and the balls feet sholder width apart and lower your of your feet rear until your upper legs are parallel to the ground. Stand slowly and repeat.
Bear Crawl
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Per Biscuit: Cals 31, Carb 4 gms, Fat, 4 gms, Protein 1.5 gms
INGREDIENTS:
2 cups Oat Flour 1 cup Splenda 1 tsp Baking Powder 1 tbsp Orange Extract Ÿ tsp Salt ½ tbsp Almond Extract 4 Egg Whites 4oz baby food Applesauce What To Do:
Article supplied with thanks to: www.bodybuilding.com
1. Preheat oven to 350 degrees. 2. Mix dry ingredients (oat flour, baking powder, salt) together in a large bowl. 3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, almond extract, orange extract, baby food applesauce) together in a medium bowl. 4. Add wet ingredients to dry ingredients and mix together. 5. Spray baking sheet with a non stick butter spray and spread mixture on sheet. 6. Bake for 20 min on middle rack. 7. Remove biscotti from oven and let cool for 10-15 minutes. 8. Cut dough down the middle and cut into about 13 slices. 9. Bake in oven for another 15-20 minutes. October, 2010 Issue
Recipe of the Month
Orange Almond Biscotti
Makes: 26 Biscuits
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Micro-Feature
“Our bodies...are made to be moved by music and move to it.”
The New York Times, Aug 2010
Rock Your Workout!
There’s nothing quite like a challenging workout to make you feel like you’ve accomplished something with your workout. But how often have you turned up at the gym and felt completely flat?
run or row, you’re still struggling to get pumped to hit the weights. You grab your gear and head out the door, passing a guy killing the weight rack and rock pumping out of his iPod!
You decide to get a start on your session anyway, but even after a solid Then you realise, you forgot your tunes! October, 2010 Issue
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In an article published by The New York Times, reference is made to a study of healthy college males that was conducted in 2009.
As an indicator, it signals that if you want to get a little more out of your workout, add some higher tempo tracks to your workout kit.
The study put the students on stationary To help you get started, here’s just a few bikes and hooked them up with popular of our picks: music. The students were asked to ride at a pace they could maintain for 30 The Catalyst - Linkin’ Park minutes. Dj got us falling in love again - Usher feat. Pitbull The reaserchers ran three trials. the Hello - The Potbelleez first at the songs usual tempo and the Take it off - Kesha other two runs changed the tempo of My First Kiss - 3OH!3 the music, one ran at 10% slower and the other at 10% faster. At the faster speed, The NY Times report that “the men covered more miles in the same period of time, produced more power with each pedal stroke and increased their pedal cadences”. The slower speed had the opposite Reference: The New York Times effect, slowing the students heart rate, Image Credit: Craig Pringle, Freak Technique pedal speed and effort.
“...it’s music’s dual ability to distract attention (a psychological effect) while simultaneously goosing the heart and the muscles (physiological impacts) that makes it so effective during everyday exercise” The New York Times, Aug 2010
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TalkingFitness
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Depression & Exercise
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Sun Safe & Our Skin
Coach Jen @ Goal Power MuscleIn Top 10’s and Loads
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October, 2010 Issue
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