Fitness Blog - August 2005 fitness blog

Weight Loss Strategies Part 2

Fats and the role of proper nutrition to help you lose weight.

Fats, Figures and Cardio Work

We've already found out that by increasing the functional muscle on your body, you increase your resting metabolic rate. Due to the higher metabolic rate you can now eat more calories, which means that you won't need to starve any more to lose weight.

In a sense, fewer calories have to be cut back from our daily intake of food and successful dieting (provided that you eat the right foods) will become more likely.

As far as fats are concerned, they're burned from the body when cells oxidize to release energy in the form of exercise. When exercise is done slowly to moderately for 20 to 30 minutes, then the majority of energy is taken from the fat stores.

It's important to understand that the loss of fat comes from fat cells all over the body, not just from one or more specific areas. Therefore, fat reduction of a certain area is not generally possible.

The best exercise for the purpose of fat loss is fast walking either indoors on the treadmill or outdoors. Walk until you are mildly puffing and hold that rate for the allotted time. 

If your cardio activities leave you panting or breathless then you are going too hard. Your energy will be then be coming from your carbohydrate reserves and not from your fat stores.

Nutrition For Weight Loss

Small frequent meals should be consumed during the day each containing a little protein to maintain muscle and energy levels. Foods with vital vitamin and mineral supplements should also be taken on a daily basis.

By decreasing the amount of calories you eat per day to the weight loss amount, you should start losing weight. Don't go any lower and check the mirror regularly to judge your progress.

If you don't have an accurate idea of how many calories your consuming a day, how will you know whether you're overeating or not?

Another word about diets... They'll send the body into starvation mode; a survival mechanism from long ago when humans faced periods of famine. Cutting back on your calories too low will cause the body to lower its metabolic rate, which reduces its ability to burn fat.

At the same time, hunger signals increase and we quickly start to crave high-energy foods loaded with fats and sugar. The same foods we are trying to do without.

Here are some great eating tips for you to consider:

· Reduce both obvious and hidden fats

· Record food intake to identify problem areas

· Be aware of times when you over eat

· Avoid severe food restriction

· Monitor body fat levels, not weight

· Aim for moderate fat loss (one pound per week)

Posted by Gary. Website can be found at

Posted on: Wednesday August 31, 2005 9:45 am

This article discusses several strategies for effective and permanent weight loss. Today I will be examining the use of strength training to lose weight rather than traditional diets and fads you see on the Internet or television.

Weight Loss Strategies

If you want any weight loss program to work you have to perform strength training exercises. It's absolutely imperative during the course of a lifetime not only for weight loss goals but also for general health and well-being.

For years we have been told to diet the excess fat from our bodies and throw in some fast walking to hasten the process. The trouble with this is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious lean muscle tissue for energy.

This would lower your metabolism causing greater muscle loss. Once the diet was broken, the original fat would return and you would have greater chance of gaining even more fat.

"A Vicious Cycle"

Eventually, your body would become used to the diet and then you will reach a point where nothing was happening.

So what do you do now?

Try weight loss supplements, creams, massage, toning tables, drugs. You should know by now that these don't work.

There is a better way, it's simply...

"Strength Training"

Many studies are showing that strength training is a superior method for weight loss. Ladies, you won't bulk up by using weights, you don't have the testosterone to get big and muscular, so don't worry.

If you don't incorporate strength training into your weight loss program then look forward to "disappointing results".

The days of strength training three to five days a week in the gym, an hour at a time, are long gone. That just doesn't work. One short strength-training workout a week done at home or in the gym will melt away more fat than you would have ever thought possible.

Tomorrow I will examine fats and the role of proper nutrition to help you lose weight.

Posted by Gary. Website can be found at

Posted on: Tuesday August 30, 2005 9:32 am

Inline Skating - Rollerblading

I've been inline skating for years now and I find it to be one of the safest and most enjoyable ways to get an effective cardiovascular workout. Not only is inline skating easy on your joints like your knees, it also does not put undue strain on your back.

People often ask me whether it's easy to learn how to inline skate? 

My reply to this question is that if you can ice skate it's very easy to begin inline skating. It just takes a little while to get used to the feeling of being on wheels and the pavement rather than on a blade and ice. If you have never inline skated, it will take some time to learn and get used to the feeling, just like anything else in life. I recommend that when you first try it, that you wear proper protection like elbow, knee and wrist pads. Find a place where the pavement is relatively smooth and not crowded with people. It also helps to have a friend to help you along. Take it slow at the beginning and you will be inline skating in no time.

I've written a comprehensive article, which can be found on my site, describing the benefits of inline skating, what you should look for when purchasing a pair of inline skates and their proper maintenance. You can read the complete article here.

Posted on: Tuesday August 23, 2005 12:45 pm

The results each individual person obtains from a strength training program depends on six factors which this article discusses. These factors determine why one person may develop strength and muscle with a strength training program faster than another when he or she is performing the same exercises and following the same strength training program. Often a person is left wondering why they are not getting the same results as another person. These factors will help you to gain a better understanding.

Factors Affecting Strength Training

Type of Muscle Fiber Affects Your Strength and Strength Training

One of the most influential factors is muscle fiber type. We have two basic types of muscle fibers, often referred to as "slow twitch" and "fast twitch." Slow twitch muscle fibers are best used for cardiovascular (aerobic) activities. They produce small levels of force for long periods of time and thus are better suited for endurance activities. Fast twitch fibers are best used for anaerobic activities. They produce high levels of force for short periods of time and are best suited for power activities such as strength training.

Most men and women have an equal combination of both slow twitch and fast twitch fibers. However, some people inherit a high percentage of slow twitch fibers that enhance their performance in endurance activities, such as long distance runners. Most world class marathon runners have a very high amount of slow twitch fibers. World class sprinters or football players, for example, have relatively more fast twitch muscle fibers. Although both fiber types respond positively to strength training exercises, the fast twitch types experience greater increases in muscle size and strength, and thus may obtain greater and/or faster results from a strength training program.

Age Affects Your Strength and Strength Training

Another factor over which we have little control is age. Studies show that people of all ages can increase their muscle size and strength as a result of a safe and effective strength training program. However, the rate of strength and muscle gain appears to be greater from age 10-20, the years of rapid growth and development. After reaching normal physical maturity, muscular improvements usually don't come as quickly.

Gender Affects Your Strength and Strength Training
Gender does not affect the quality of our muscle, but does influence the quantity. Although men's and women's muscle tissue are characteristically the same, men generally have more muscle tissue than women do because muscle size is increased by the presence of testosterone, the male sex hormone. The larger the muscles, the stronger the person and the better they’ll perform when strength training; this is why most men are stronger than most women.

Limb and Muscle Length Affects Your Strength and Strength Training

Another strength factor that is naturally determined is limb length. Persons with short limbs tend to be able to lift more weight when strength training because of advantageous leverage factors (arms and legs). Similarly, differences in strength development may come about because of variation in muscle length. Some people have long muscles, and some people have short muscles. Persons with relatively long muscles have greater potential for developing size and strength than persons with relatively short muscles.

Point of Tendon Insertion Affects Your Strength and Strength Training

Muscle strength is also influenced by the point of tendon insertion. For example, let's say Jim and John both have the same arm and muscle length. However, Jim's biceps tendon attaches to his forearm farther from his elbow joint than John's does. This gives Jim a biomechanical advantage when strength training; he is able to lift more weight than John in biceps exercises such as the Biceps Curl.

Other Important Factors Affects Your Strength and Strength Training

All of these factors affect our ability to gain strength and muscle development through strength training. Keep in mind, however, that the most influential factor in achieving good results is using a very slow, controlled lifting movement and lifting to the point of muscle fatigue.

In addition to using good lifting technique, it is absolutely imperative that you not only train with intensity on a well-balanced strength training program, but also give your muscles enough resting time between training sessions. Overtraining is a common mistake people make; it happens not only when you don't allow your muscles enough rest, but also when you train with too many sets and exercises for each muscle group.

Another mistake people make is doing the same program over and over again even after they have reached a plateau. Any time you 1) stop gaining strength or muscle size or 2) get bored, it is crucial that you change the strength training program, so that you can go through a whole new phase achieving new results.

We inherit most of these factors affecting strength from our parents, and they have a big impact on our size, strength, and appearance. It is very important that you not become obsessed with trying to look like a world-class body builder--or any other body type that is not your own. We are not all meant to look the same. It is very important that you learn about and accept your own body's characteristics and type, so you can develop a reasonable strength training program specific to realistic goals and personal interests.

Genetics does clearly play a role in your health and appearance, but they certainly do not determine how often or well you train. Even if you are born with a genetic predisposition to being overweight or weak, the way you live is what will ultimately determine whether you become fit and strong or fat and weak.

Strength training provides many important benefits that cannot be achieved by any other exercise or activity. Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscle strength, and increases in tendon, bone, and ligament strength. Strength training has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth. If you understand and accept your body, you will be able to work with it, not against it. Everyone can improve their strength, appearance, and performance level by consistently implementing an effective strength training program.

Article by Chad Tackett Fast Track to Fat Loss

Posted on: Saturday August 20, 2005 9:45 am

Improved strength and flexibility from a rotational standpoint in your core will enable you to play a power golf game. This comprehensive article discusses how.

Power Golf - The Easy Way

Power golf is a game very few golfers can play.  What I mean by that is power golf takes a certain level of golf specific strength and flexibility.  There are requirements that have to be in place to maximize your power and golf driving distance.

It’s not as easy as getting the latest and greatest’ driver at $500 or buying Titleist ProV1’s at $45 a case.  It’s not even about taking more lessons (although swing mechanics are very important).

The answer is improved strength and flexibility from a rotational standpoint in your core to play a power golf game.

The golf swing is a turn (rotate back) and a turn (rotate through).  If there are limitations that don’t allow you to rotate back fully and store that torque (energy), then you will never play a power golf game.  I hate to sound harsh, but it’s the truth plain-and-simple.

Do you currently feel like you can make a full backswing with max torque in your core area?  I mean a 90+ degree shoulder turn with nothing more than a 45 degree hip turn and with both heels on the ground?

If you can’t, do you think hitting more balls is the answer?  Or taking more lessons?  I hope not!  It’s about getting off the course and doing some simple golf exercises and stretches that won’t even take 20 minutes to do a couple times a week.

No gym and no fancy equipment.  Just simple exercises done in your home with minimal equipment.  You don’t have to get overwhelmed thinking it’s a gut-busting, sweaty workout. 

Although when you get a taste of what being ‘fit’ feels like, it’s almost addictive.  It’s like the ‘runners high’.  You start looking a little better.  Having more energy.  Experiencing less aches and pains.  And best of all, you’re killing the ball long and straight!

Every exercise you do to create a power golf game should be focused on core rotational exercises.  It’s easy!  Get in your golf posture and grab a single dumbbell or bag of sugar.  Something that weighs about 5 pounds.  Now make partial swings staying in your posture for 20-30 swings.  There’s one simple and easy-to-implement rotational exercise.

I’ll bet you can handle that one.

Start implementing exercises like the above example and you’re one step closer to playing power golf.

Strength training is critical for achieving your fitness goals and this article includes strength training ideas for those of you who have very limited time to devote to exercise.

Article by Mike Pederson of Golf Trainer

Posted on: Thursday August 18, 2005 2:45 pm

Making Time for Strength Training : part one

Strength training is critical for achieving your fitness goals and this article includes strength training ideas for those of you who have very limited time to devote to exercise, but are serious about getting or staying in shape.

Most fitness experts agree that even devoting 30 minutes to strength training two or three times a week is sufficient for strength and muscle development. Many people make the mistake of adding more exercises and sets to their strength training program to make it harder. To increase intensity, do not look for ways to do more exercise, look for ways to do the same or even less, by efficiency. Try to increase the intensity of your strength training routine and shorten your workout time by using the following methods.

1. Make sure strength training is convenient: Getting to your strength training equipment should be easy and convenient. If you have to drive a half an hour to get to your gym, you will view strength training as a chore. If you spend more time traveling to the gym than you do in the gym, you might want to consider a program that you can do in your home. Muscles do not care where the resistance comes from. They are going to respond. Strength training resistance can be from body weight (push-ups), Thera-band® (rubber resistance), free weights, machines, or a combination of any of these.

2. Work several muscles in one strength training exercise: Another way to fit strength training into your busy schedule is to choose exercises that work several major muscle groups at the same time. Squats or the leg press works the quadriceps, hamstrings, buttocks, and calves. Essentially, you will be training four muscle groups at the same time with these strength training exercises.

3. Limit resting time: Skip the usual minute or so of resting time between strength training exercises. You can do this by doing Supersets, which involves doing two or more successive exercises for a given muscle group without rest in between. This can be done one of two ways: The first is to do two or more strength training exercises in a row for the same muscle group without any rest in between. For example, do a set of the Shoulder Presses and follow them immediately with a set of Lateral Raises. This saves time and forces a lot more blood into the shoulders and provides a more intense and effective strength training stimulus for the shoulder muscles.

The second way to do supersets is to train two opposing muscle groups without any rest in between. You can use this superset style of training for two different muscle groups, but only if they have an agonist/antagonist relationship with each other. In other words, on any given lift one muscle is contracting and the other muscle is relaxing (such as the biceps and triceps when performing a biceps curl). Choose muscle groups that are physically close together such as biceps and triceps, or chest and back, or quadriceps and hamstrings.

4. Have alternate strength training exercises for each muscle group: This is especially important for those who are pressed for time. Often there will be someone working on the piece of strength training equipment you want to use. You should always have a back-up plan, an alternate exercise that trains the same muscle group.

I hope you found this information helpful. Your greatest challenge is not learning new exercises or the proper strength training technique; it's not learning how many sets or reps to do or how much weight to use. Nor is it deciding when or how to change your strength training routine. The greatest challenge facing you at this moment is deciding whether you are willing to take action and make time for yourself and make strength training a priority.

When you begin achieving great results, the excitement and fun you experience will make the change and time you've spent well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of an effective strength training program.

Article by Fast Track to Fat Loss Program

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