Why Altitude Masks are a Scam

You've all seen those guys in the gym—the ones who look like Bane and sound like Darth Vader hopping from one exercise to the next. Maybe you've though to yourself, "what is that awesome looking gadget," or, if you're like me, something along the lines of "what exactly does this tool think he's accomplishing?"

Many Olympic marathoners utilize altitude training to take their fitness to the next level (pun intended), so it makes sense that these masks would be worth the money.

What these companies aren't telling you, however, is that the research doesn't support these absurd-looking masks. On the contrary.

The positive adaptations of altitude training include an increased red blood cell count. This is one such adaptation that will only come from prolonged exposure to higher altitudes (meaning wearing a mask for an hour a few times per week isn't going to help in that arena. I most often see people wearing these masks on exercise machines (like the bro in the photo). Even if these masks were to work, you certainly wouldn't want to wear them for an exercise that doesn't rely on oxygen for energy (anaerobic exercises).

Another huge flaw in the reasoning behind wearing these masks is that they do not result in a change in barometric (atmospheric) pressure, as we would find in mountainous regions. Instead, they merely restrict your respiratory muscles, which effectively make breathing more challenging. These two things are not the same. In fact, in my opinion, limiting the efficacy of the respiratory muscles is just dangerous and foolish.

Finally, the current theory for altitude training is the "live high, train low." This means that athletes should live in higher altitudes, but train in lower altitudes so as not to impede their physical performance (obviously we cannot perform maximally at 10,000 feet above sea level). The altitude training masks directly contradict this principle, as people are not wearing them to do their household chores, but rather to do biceps curls in the squat rack. You definitely don't need to be an exercise physiologist to understand why this won't confer any added athletic benefits.

If you want to improve your aerobic capacity, avoid the scams and gimmicks. You can't take a shortcut to attain peak fitness levels (without the use of PEDs, of course), so quit throwing your money down the drain and put in the hard work. These masks will make you the laughing stock of your gym and they certainly won't provide any physiological advantage in your training.

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The Most Effective Types of Cardio

I have 30 pounds left to lose until I am finally at my fitness goal. It has been a long 11 months of work, but I am ecstatic to have made such huge changes in my life. However, over the past 2 months or so, my weight loss journey my loss has been stagnant. I had other issues that needed my attention so I had to shift my focus for a bit. That is how it goes though; that's life. We are going to face immense ups and downs along the way, but no matter what, one must keep trying; one must keep pushing on. Giving up is never, ever an option. 

As I dedicate myself back to the way I need to train and eat, it is important to make the most out of every single workout I have. I usually do 45 minutes of cardio a day with my specific workout. Since I engage in cardio everyday, as most people do, it can be easy to get bored with it and not push myself as hard. Today I wanted to share a few of the different types of cardio training I engage in.

High Intensity Interval Training (H.I.I.T) is also referred to as "sprint intervals". This type of cardio training is an exercise strategy that alternates periods of short intense intervals with less intense recovery intervals. Basically, you push yourself to the limit for X amount of time, then rest (while still exercising) for an even shorter amount, then repeat. This is without a doubt one of the best types of cardio training to burn fat and lose weight. You not only improve your body, but your heart. Because intervals are alternated so rapidly, the heart is in a constant state of work and pumping, which causes it to strengthen. This type of training also improves a persons metabolism and because of the intensity, a long duration of exercise is not necessary. 

Examples (20 minute durations):

--Stairmill: 2 minutes work: 130 SPM (Steps-per-minute) then 1 minute rest: 60 SPM. Repeat

--Inclined walk: 2 minutes work: 3.5 speed with 10 incline, then 1 minute rest: 3.4 speed with no incline. Repeat 

--Running: 1 minute of sprinting as fast as you can then 1 minute slow walk

You can also engage in H.I.I.T by doing mountain climbers, jumping jacks, jump squats, etc. for X amount of time then a slow walk for the rest period. Equipment is not always necessary, therefore this training can be done anywhere! 

Endurance training is a great way to improve strength and overall stamina. This is not just for people who want to run marathons; this is a great type of cardio training for anyone, as overall improved stamina helps with everything health and fitness related. Endurance allows people to work out at a certain intensity or for an extended amount of time. The better a persons endurance is, the longer they can exercise without stopping and slowing down. This type of cardio training should be challenging, but not to the point of maxing out your heart rate like a sprint would. This type of cardio is done for a longer period of time, with the heart rate staying at a certain rate. This is hard because after a certain amount of time, you will become tired and want to slow, but don't as that is how one builds their body's endurance; by pushing through at staying at the same rate of work, even though the body is growing tired. 

Examples:

--For me, on the Elliptical, resistance is hard me at level 13. It's tough for me to keep my usual speed at that level. Therefore when I endurance train, I would set the resistance at 13 (where it starts to get tough for me) and ensure I keep my speed at a good pace to where the entire workout is a challenge. I will not change my speed or resistance this entire training. This duration could vary from 30-60 minutes.

--I can swiftly run for about 30 minutes straight without feeling tired or out of breath. To challenge myself and build endurance, I would set my workout for a 40 minute run, then gradually increase the pace of the run as well as the time as my body and system strengthens. 

This type of cardio is a low intensity type of training done for a long period of time. It is slow, easy, and long, and one should be able to converse comfortably during. It is ideal for someone who is just beginning to exercise on a regular basis, recovering from a sickness and/or surgery, or someone who is obese and/or severely overweight. It can provide a reasonable amount of caloric and fat loss, but will not aid  as effective in a "total body transformation" such as building muscle.

Examples:

--1+ hour walk in a park or beach

--Afternoon bike ride

Cross-training involves alternating pieces of cardio equipment within different periods of time. This is a great way to keep variety in your cardio workout: the time generally seems to go by fast and since you are alternating equipment and not on one machine for a prolonged period of time, it is essentially easier to keep endurance up and push hard. Cross training cardio is effective for boosting metabolism, burning fat, and building endurance. This workout should be moderately challenging for the entire duration. When I do cross-training, I do the hardest piece of cardio first and the easiest last; that way I have the most energy for the first one and get the most out of my training. 

Example:

--4 different pieces of equipment for 10 minutes each. 

My favorite combination:

Incline walk: 3.5 speed, 7 incline

StairMill: 70 SPM

Jog: 7.0 speed

Elliptical: 10 resistance, 9 incline

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The Biggest Mistake You're Making in the Gym

When you walk into any fitness center, where do you see the most people? Most likely they're all crowded around the treadmills, stationary bikes and ellipticals. The common misconception is that you can achieve the body that you want and get in great shape by spending half an hour to an hour doing "cardio."

Day after day, thousands of people slave away on the cardio machines, many of whom are watching Gossip Girls or reading a book.

Look, as long as you're getting your butt off of the couch, I'm happy for you. Really. My goal, however, is to help you maximize your time in the gym. If you are one of these people who fits the description above, I'm willing to bet you haven't really seen the results you've wanted.

I'm not really a fan of steady-state cardio sessions. If you like to go for a long run every once in a while, that's great, but it shouldn't be the only thing you're doing in the gym.

Don't be like these guys...

If you want a more shredded and resilient physique, though, then you need to do the following: interval training and weight training. That's it. That's the secret sauce. Someone who is "fit" should be ready to take on any task at hand. He should be fast, strong, and powerful. Fitness is reading Game of Thrones on the elliptical for forty five minutes.

Interval training is one of the most effective ways to build lean body mass and improve your overall athleticism. There are countless different types of intervals, but here are some suggestions (you can do these with any activity, whether it be rowing, burpees, running, etc.):

1. 10 rounds of 30 seconds on, 30 seconds off (work up to decreasing the rest time as you improve)
2. 4 rounds of 1 minute of work, 2 minutes of rest
3. 8 rounds of 20 seconds of work, followed by 10 seconds of rest (called a "Tabata" interval)

These are a few of my favorites.

Strength training is important and necessary for...everyone. Yep. I've said it before, and I'll say it again. Everyone should get stronger. Besides, being strong is awesome.

Let's say you're moving into a new apartment, and you need to move heavy boxes up the stairs. Strength training will prepare you for damn near everything. I can't really think of one situation in which being stronger isn't helpful.

You're not only strengthening your muscles with weight training, though--you're also strengthening your tendons, your bones and your ligaments, making you more resilient. If you want to avoid broken bones and osteoporosis (which I imagine you would), then you need to lift weights.

I'm certainly not telling you to quit your steady state cardio. I know that some people love a leisurely run. I think a great program is one that makes you well-rounded. If you want to become fitter and more resilient, then strength training and sprints should be a part of your regular routine. Step off of the elliptical and pick up some dumbbells.

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Workout Wisdom....Are you doing what it takes to Get Results?

Ok...so I have had more than one client say to me...I don't want to bulk up....I need to lower my weights.....

As I thought about this....I wanted to wright a little newsletter - because it is a common issue with women and you must change your way of thinking.

First of all - if you are serious about wanting RESULTS -(a smaller, tighter, defined body) - the only way to do that is by losing FAT and keeping hard earned muscle.  And the only way to do that is TO GET OUT OF YOUR COMFORT ZONE!

By getting out of your comfort zone, I am talking about:

1 - meals you eat - they require planning and effort - but you have to do this to get results you want

2 - training hard in your workouts!  This means lifting heavier than you are comfortable and pushing yourself harder than you are used to..... you should be sweating, grunting and pushing yourself.

3 - if you are a woman, you are not going to bulk up....it is physically impossible unless you are lifting extremely heavy weights and eating a ton of protein.  It is really hard for women to put on that kind of muscle and believe me, you are not going to do it lifting 10 and 15 pound dumbbells.  Most of you have purses that weight more than this and are lifting kids and grandkids that weight more than this.  

4 - The key to burning fat is adding muscle. A recent study compared weight lifting to aerobic exercise.  Both groups lost 26 pounds.  The strength training group lost only fat while the aerobics group lost 8 % of their weight from muscle.  

5 - your priority workout should be one that boosts metabolism, burns calories, builds muscles and creates an afterburn effect.  Weight training does this....but you have to challenge yourself and train hard.

You have to place a demand on your body different from what it is used to for it to change.  That is why we change up the workouts often, use kettlebells, body weight, dumbbells, bands, etc.  

Increasing your lean muscle mass will burn the fat......and you will be burning more calories while doing nothing....which is always good!

I am here to educate you.....so please keep reading.  

Aerobic exercise is important for healthy heart and lungs and should be part of every fitness routine.  However if you are focusing on just cardio and staying the "old school fat burning zone".(aka the steady state cardio)...you are not going to get the results you are looking for. Here's why.

Your body is very efficient at adapting.  That is what we do....so....your body will adapt to the same routines and expect and begin to store fat in anticipation of it.  That is why you need to change it up with BURST of all out effort - remember - out of the comfort zone.  If you walk or run for cardio - you have to up the intensity with speed or incline.  

Want evidence?  Look at the photos below of endurance athletes (marathon runners) and how soft they are verses a track and field athlete....lean and sculpted.  Burst of all out effort is key to keeping your body guessing and keeping that metabolism and fat burning furnace working.  

that's my Girl - Allyson Felix!

​

Yours in health - 

Ally

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Why are you doing so much CARDIO? What should you be doing to lose FAT!

Many people focus on cardio when trying to lose body fat, but that approach will not help you achieve your goals.  You want to lose body fat, not calorie burning muscle tissue, right? So what do you need to do in your workouts to lose the fat?

Strength training is your magic bullet when trying lose weight and inches. Having more muscle boosts your metabolic rate. Muscle is definitely your friend when you’re trying to shed body fat.  You need a fitness burns fat and preserves and builds muscle. Here are some tips from Ally on strength training when you’re trying to lose body fat.

What Exercises should you Focus on for fat loss?  Compound Exercises!

Compound strength exercises are ones that target more than one muscle group at a time. These include squats, lunges, push ups, bent-over rows, presses and deadlifts. The reason you want to focus on these types of exercises is, the more muscle groups you use during a strength training exercise, the more calories you’ll burn. Also, using more muscle groups has a greater metabolic or “fat burning” effect.

Isolation exercises that work only one muscle group (like a bicep curl or leg extension) are important for shaping muscles and building symmetry but they burn fewer calories and do not burn the fat like compound exercises. If your goal is fat loss, make your strength moves compound and dynamic. When doing lunges, combine them with bicep curls. With squats, do an overhead press. Use as many muscle groups as possible. This will get the fat burning furnace going. 

What amount of weight is require to lose fat?  Lift Heavy – don’t be AFRAID!

Do not be afraid of bulking up!  It is really difficult for women to put on that much muscle. You have to life heavy weight to stimulate the muscle to change your body, period.  Lifting heavy will activate fat-burning hormones and rev up your metabolism. Lifting light weights will have little impact on your metabolism or the shape of your muscles. The most it will do is build muscle endurance. Go for the challenging weights and see a positive change in your body.

How does Cardio Fit in to to the Fat Loss Puzzle?  Make sure it is High Intensity Cardio

High-intensity cardio will help you burn more fat just like lifting heavier weight.  Short periods of high-intensity cardio forces your body to work harder during and after a workout. High intensity cardio, like strength training, has the “after burn” factor which helps your body burn more calories up to 48 hours after your workout!  That is a GOOD Return on you exercise time!  To lose fat you MUST get out of your comfort zone. Think high-intensity interval training and metabolic strength training – these are you FAT FIGHTING SUPER FRIENDS aka the DYNAMIC DUO!  Check out the

AllyFitness metabolic training programs by clicking here.

Should you Incorporate Circuit Training?  Yes!

One or two days a week, do circuit strength training. With circuit training you do strength training sets with little or no rest between exercises. Moving quickly from exercise to exercise without rest burns more calories and maximizes the amount of volume you can do during a single training session. Who doesn’t want to save time?

What is The Bottom Line?

Strength training MUST be a part of your fitness program if you are trying to lose fat.  It is important for maintaining healthy bones as you age and prevent age related weight gain by keeping your metabolism high.

Click here to schedule your complementary consultation with Ally Today. 

References: IDEA Fitness. “New Insights into Circuit Training”

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Join me on the Road to October 9th

Well, this is it.  This is the year I turn 50!  I still cannot believe it. I really feel about 30.

My goal is to be the most fit I have ever been.  A little of bit of history......I used to run all the time.  I thought I was the most fit when I ran about 5 miles per day.  Keep in mind, that was about all I did.  I would do a few weights here and there, but mostly just cardio.  I really thought I was strong and fit.

Then it came to my attention that I was not doing enough strength training.  In an attempt to balance out my fitness routine, I had purchased some weights and a mat.  I had tried doing some workouts on my own, but struggled with the motivation and what exactly to do.  I purchased a workout DVD on line.  I remember doing that video for the first time and the lady on the video was doing push ups.  I was really surprised and upset that I could not do a push up.  From that moment forward, I was on a quest to be able to do perfect, straight leg push ups.  From there my idea of what fit was changed dramatically.

the turning point happened when I developed plantar fasciitis in both feet.  I knew I had to stop running.  At that point I could barely walk.  I dug out the weights and researched different types of workouts that would challenge me in both strength and cardio vascular areas.

Before I was running an hour a day and adding in a bit of strength 2 times per week.  So that was 6 plus hours of exercising each week.

I changed that to strength circuits for 45 minutes, 3 days a week (total of 2.5 hours exercise per week). After six weeks, I had dropped a pants size without even realizing it. This was about 10 years ago.  This was one of the major factors that made me decide to become a personal trainer.

As women we are programmed to believe that we need to be doing long cardio sessions to be fit, that we should avoid lifting heavy weights and we should stick to machines.  This is the furthest from the truth.  Long cardio sessions take a lot of time and can lead to overuse injuries - like plantar fasciitis, knee issues, IT band issues, etc.

Long duration cardio workouts do not burn fat.  They actually make your body hold onto fat and prevent your from burning it.

Strength training is the magic bullet in the fat burning formula.  You need to challenge yourself with a heavy enough weight to fatigue the muscle after 12 reps.  You need to get your heart rate up WAY higher than the old fat burning zone for about 20 to 40 seconds and then recover.  This is how you burn fat.

So.......my road to October 9th.  I am going to incorporate 1 to 2 high intensity interval workouts per week. ( This will more than likely be a hill run in my neighborhood.  Those hills kill me.  The run takes about 25 to 30 minutes and my heart rate gets really high on the hills.).  I am going to do 1 workout per week that incorporates very heavy weight for strength and 2 workouts that focus on metabolic conditioning. I am going to stretch for 20 minutes every day. I am going to eat very clean and hopefully be the most fit I have ever been, with a very balanced fitness plan.

And then I plan to go hang gliding on lookout mountain in Chattanooga.  So, want to join me on the road to October 9th?

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Happy, Happy, Happy

Just like the amazing Phil Robertson says; "We are happy, happy, happy". Yesterday evening ended up being a great evening, especially for a Monday.

I went to the gym after work for my "cardio blast" workout. I have written about it before. I ended up doing 20 miles of cardio total. And I shaved a lot of time off of my spin class. I started off with 20 minutes on the lateral cardio machine and did 5 miles. Then spin class started 7 minutes late. I started on the bike at 5:30 just doing an easy stroll, but did not start my spin work out until the instructor started us at 5:37 PM. In 47 minutes, I did 15 miles again like I did Thursday. However, the 15 miles I did on Thursday was how long the class had been, the 47 minutes last night was really only 40 minutes of class time.

I am really, really thinking of hard of buying a bike and training to one day ride competitively. Over the past 3 months since I have regularly started spin cycling, it has quickly become a huge passion of mine.

While I was work yesterday, my fiance, Marquis, told me he had worked up a little something for us! I was excited, he is an awesome cook and comes up with the weirdest, but most delicious recipes!

Pardon his spelling, hahaha.

After my work out, I come home to find Marquis has bought "Life Code" for us to take to the beach. I am a HUGE Dr. Phil fan, I mean I love that guy and I have been wanting this book. I can't wait to have my toes in the sand, Skinnytini in one hand, and this book in the other!

Around 8 we FINALLY sat down for dinner AND dessert and it was delicious!

Dinner: Veggie noodles, diced grilled chicken and turkey sausage, black beans, veggies, and crushed tomatoes. It was absolutely delicious.

Cute desserts he made: crushed Chocolate Fiber One cereal with sugar/fat free vanilla pudding, bananas, and walnuts! 

After dinner we caught up on "America's Got Talent". I can't believe we missed it last week! AGT, X Factor, and American Idol are our shows we religiously watch together. We commentate during the whole thing and it's so funny. It's our third season of AGT so it is now a tradition with us! I also love how when we are watching these shows, he lies at one end of the couch and myself and we give each other foot massages. LOL... does anyone else do that? Crazy, I know, but it's so relaxing!

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Bubbly, Pizza, Lateral Cardio, Spin, & The Weekend!

Y'all I am so proud.



 Last night was my "cardio blast" work out of the week. I usually do this once a week for various reasons. It is typically 70-90 minutes of pretty intense cardiovascular training. I like to sweat out toxins and water. Some people use the sauna or other ways - me, I hit the cardio. It helps my endurance tremendously (in lots of areas, hehe), and strengthens my heart! Last night was a cardio milestone for me. I started off with 25 minutes of lateral cardio then did my third spin class of the week! (Kickboxing was canceled, sigh). I ended up doing 15 miles in spin after my lateral cardio. That is the most miles I have ever done in one class after lateral training. I ended up burning 1,100 calories. Ow!

But now, I'm tired... and sore.

It's been a long week.

Tonight I am taking a well deserved break from life; spending time with my man, drinking some bubbly, making a homemade pizza, and watch the Paranormal Witness season premiere that I was so excited about last night, but fell asleep before it came on (typical). I made the most delicious pizza, too. Not to brag! I do not really care for frozen pizza, I always make mine. A local grocery store makes this whole wheat dough for pizza and it is absolutely amazing. I am not 100% sure it isn't laced with crack. I bought that, added sauce, low fat mozzarella, and turkey pepperoni, and baked to perfection. D-LISH! 

The other day in my blog post, I mentioned the amazing "lateral cardio" and a lot of people are puzzled by it and want to know what it is. I don't blame you, I recently learned what it is and now I'm madly in love.

 

Lateral cardio is movement is when your body works side to side. The machine picture above is not exactly what I use, but very similar. Think about this; when we walk, it's forward. When we use the elliptical, it's forward. When we bike, it's forward. When we use the StairMill, it's forward. 90% of the time, all of our cardio motions and exercises are in forward motions. What I love about lateral cardio is the side to side motions. You immediately feel it once you engage in the activity. Your body thinks "WOW this is new!". It is really, really helping my quads and hamstrings (thigh area). They are feeling rock hard. Also, this machine really works your core (stomach) area as well. 

To get more of a work out in my stomach, I do not hold on to the handles you see pictured on above on the machine. I move side to side fast and really work my core to keep my balance. I am depending upon a tight core to keep me from falling off of the machine. It is an awesome challenge. A lot of gyms do not have this type of cardio machine yet, but check around your local facilities. And mention it to management if they do not have it. It really is a great cardio work out.

Link It Up:
I've got: Bubbly, Pizza, Lateral Cardio, Spin, and the weekend on my mind! What's your 5?!

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What Counts As A Cardio Workout?

ByS Brooks

You've probably heard it everywhere: you have to get some cardio into your daily routine in order to burn fat and stay healthy. But what exactly counts as a cardio workout?

Cardio Workout Definition

In layman's terms, a cardio workout is pretty much any aerobic activity that gets you breathing faster and gets your heart pumping faster. Cardio workouts are divided into three different types, and these are low intensity, moderate intensity and high intensity workouts.

Low intensity workouts are those that slightly raise your heart rate, but still allow you to breathe pretty easily and carry a conversation without much effort. These include activities like walking, yoga, swimming, and so on.

Moderate intensity workouts, on the other hand, are those that moderately raise your heart rate and increase your breathing rate significantly enough to cause you to halt once or twice every time you speak a sentence. Examples of moderate intensity workouts are brisk walking, jogging, light aerobics, and some form of calisthenics.

Lastly, high intensity workouts are those that send your heart racing to about 70 or 80 percent of your maximum heart rate, and do not allow you to carry a conversation easily or at all. These include running, circuit training, high intensity interval training, jumping rope, and more.

What Counts As A Cardio Workout

Cardio workouts of any intensity count as a workout; so the real question here is what counts as a good workout. This varies according to the exerciser, but here are some general guidelines:

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Importance of Cardio Workouts

ByMich Ching

There is no doubt that health is the most valuable asset in our life. Having lots of money, a successful career and a good social status are all useless without good health. As the saying goes, health may not be everything, but without health, everything is nothing. This is why it is very important that you take good care of it and make it your priority. And when it comes to ensuring and maintaining good health, one of the best options apart from maintaining a healthy diet is to do regular cardio workouts.

Getting regular cardio workouts is important in keeping our body healthy and fit. It helps keep our heart strong by pumping blood through our body more efficiently. As an effect, oxygen and nutrients are effectively transported on the body which leads to better health. Studies have also shown that maintaining a regular cardio workout can help reduce the risk of developing all types of heart disease, some types of cancer and depression. Apart from that, regular cardio can also help us lose excess weight by burning calories and fat efficiently. As we all know, keeping fat from accumulating on the body can greatly cut the risk of developing certain chronic diseases.

Cardio workouts involve any activity that requires the use of the large muscle groups in the body in a consistent and uninterrupted manner. Some of the usual cardio activities are running, walking, cycling, aerobics, dancing, swimming and martial arts. Don't limit yourself to just one type of activity because working out is meant to be fun, not boring and monotonous. Spice it up from time to time. For optimum cardio fitness, it is highly recommended to do at least thirty to forty five minutes of exercise for about three to four times a week. Be careful not to overdo it though. Studies have shown that too much cardio can actually harm the heart. Excessive exercising can cause scarring of the heart muscle and structure damage. Long periods of body stress is bad.

When you do regular cardio workouts, your stamina for other activities will also increase, as well as your strength. This can help keep you going and active as you age. It is never too late to start working out. Just always remember to be consistent and stick to it once you have started it. This is the only way that cardio will benefit your body and health in the long term.

Heart Start Fitness offers personal Muay Thai training and basic womens self defence for all ages. Build your self confidence, learn new skills and have fun while getting fit at Heart Start Fitness.

Article Source:http://EzineArticles.com/?expert

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How Do You Train for Baseball-Softball on a 3G Cardio Vibration Machine?

This workout will help you increase upper body and leg strength, improving your power as a hitter, strength for throwing and overall speed and agility.

It's recommended you also perform additional strength training exercises on free weights or functional trainer and make sure to run, throw and stretch as well.

Once you have the basic knowledge of the vibration machine workout do's and don't, here's a plan to get you to the next level in baseball and softball.

Do all of these exercises three times a week:

LEGS

1. Regular squat - Stand on the Vibration plate with feet shoulder width apart. Keeping the back straight and knees slightly bent gently squeeze the leg muscles. You should feel tension in your quadriceps, buttocks and back.

Tip: Keep good posture with back straight. If you lean slightly forward quadriceps will be emphasized more, if you lean back hamstrings will be used more. Keep body weight on heels.

2. Lunge - Place one foot in the middle of the Vibration plate and step back with the other planting it firmly on the ground behind. Keeping the back straight and the knees directly above the toes, squeeze the leg muscles. You should feel tension in the hamstrings, quadriceps and buttocks.

Tip: Put your hands on your hips to help with balance if needed. Adjust heel tension as needed.

3. Calves - Standing in the center of the Vibration plate, rise up on to the balls of the feet. Keeping your back straight and abdomen tight, you should begin to feel tension in your calf muscles. To add variation to the exercise, try bending your knees to 90 degrees.

Tip: Squeeze your calf muscles to make it more difficult.

UPPER BODY

1. Push Up - Kneel in front of the Vibration plate, placing hands on the plate shoulder width apart with fingers facing inward. With a straight back and strong abdomen, push off the Vibration plate platform. This exercise will strengthen chest, shoulder muscles and triceps.

Tip: For variation, try straightening your legs and lifting your knees. Vary width of hand placement by going wide (more back and chest used) or narrow (more triceps used).

2. Triceps Dip - Facing away from the Vibration plate, firmly grip the edge and push upwards. Now bend the arms slightly and lower the hips toward the plate, squeezing the shoulder blades together. You should feel the tension mainly in your upper arms. For variation, repeat the exercise with your legs straight.

Tip: Vary hand position in and out to train the triceps in different ways.

3. Biceps Curl - Position your toes slightly under the edge of the unit for support and hold the straps tightly at waist height. Knees should be slightly bent, back and wrists kept straight. Pull your arms upward. You should feel tension in the shoulders and biceps.

Tip: Adjust the length of the straps to train the biceps in different ways. Focus on using just biceps to isolate them more.

4. Bent Over Row - Stand in front of the Vibration plate. Pull the belts upward on the side of your body. Push your chest out and shoulder-blades together. Pull your arms backwards in a smooth motion and you should feel tension in your upper back and shoulder area. Vary hand position in and out to train the triceps in different ways.

Tip: Adjust the length of the straps and angle your pulling to train the back in different ways.

5. Front Raise - Stand in front of the Vibration plate, legs shoulder width apart and raise both arms horizontally in front of your torso.

Keeping your back straight and abdomen strong, pull the straps upward. For variation, perform the same exercise from a standing position on the Vibration plate.

Tip: This is a great way to strengthen the rotator cuffs, but don't go past parallel. Keep back straight and eyes straight ahead.

CORE

1. Abdominal Crunch

Place a pillow under the small of your back, raise your legs and place your hands under your head for support making sure to keep your elbows parallel with the floor. Crunch your upper body toward your legs and feel the tension in the abdominals. Ensure your buttocks and lower back do not lose contact with the mat. Tip: To vary the routine, place your feet on the step.

These tips should give you a good base workout to start with.Add or delete exercises as you go, but always remember to use good form on the vibration machine, just as you do on the baseball or softball field.

Aaron Dorksen, sports editor of The Daily Record in Wooster, Ohio, has won numerous Associated Press state and national awards. He was voted Ohio AP sports writer of the year in 2006. Dorksen was a scholastic multi-sport athlete and is still a competitive slowpitch softball player, while also remaining an avid weightlifter, cyclist and runner.

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Move More Every Day!

• Get moving! Research shows that just two 5-minute walks each day will get you started in the right direction if you have not been active in a while.
• Decide on a personal fitness goal and write it down. Start at 10 minutes each day, and progress to 30-45 minutes each day. 
• Choose an activity that fits into your lifestyle. That way, you’re more likely to stick to it. IF you are a person that believes you should only run when being chased – then I would not recommend a running program for you!
• Plan for inefficiency so you can fit more activity into your day. Take your clean laundry upstairs in several batches instead of one. Making one trip for each person’s room will get your heart pumping.
• Wear a reliable pedometer for one week to establish a baseline value for the number of steps you take daily. Then try to add about 250 steps each day. Remember, each step counts toward your goal.
• Use simple checkpoints to measure your success. For example, ask yourself how much less time it took you today than last week to swim a lap or walk around the block.
• Find a friend who can be an accountability partner to join you in your activity and keep you going when you’re tempted to skip a session. People who exercise with a friend or partner are 50% more likely to still be exercising a year from now.
• Add variety to your fitness plan to help yourself stay motivated and make your activity program more fun.
• Set aside a 30-minute block of time each day that you can devote to your activity plan without being interrupted. Make physical fitness a priority in your life.
• People who exercise first thing in the morning are 50% more likely to be doing it 5 years from now!
• Monitor your progress and reassess every six weeks.  Be sure to change up your routine.  Your body adapts to the changes so it is important to change it up to keep making progress.

Reference:  American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association.

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How To Lose Your Man Boobs - Include Cardio As Part Of A Successful Strategy

ByC Franciles

You're determined to get rid of your man boobs. During your workouts, you're religiously training your chest muscles with bench presses, dumbbell flys, pec-deck flys and cable crossovers.

Nothing wrong with that; it's great that you have decided to take action and are working hard in the gym to remedy the situation. Increasing pectoral muscle mass, however, is only part of the solution; to truly obliterate man boobs, you will also have to do some cardiovascular/aerobic exercises.

If you're consistent with your weight training, you will build some good strength and muscle in your chest area. But to some extent, your pecs may still be covered with layers of fat.Combine some cardio exercise into your workouts - so you burn off the unwanted fat layers and finally see the underlying muscle definition you've worked hard to get.

OK - so what cardio exercises should you go for?

If you already have a good basic fitness level, then running is a great way to burn calories. It is one of the most demanding exercises for your heart and lungs - so you will definitely be working your cardiovascular system.

Running is high-impact; if you have concerns about injuring knees, shins, calves, ankles and feet- you can minimize the risk by doing low-impact cardio exercises.

Low-impact cardio exercises:

SwimmingCycling - either outdoors or on a stationary bikeRowing using a seated rowing machineStepping on the step machineStrides using the elliptical machine

Another factor to consider, is how intense you will do the exercises. There are two ways to approach your cardio training: low-intensity and high-intensity.

Low-intensity cardio is performed at a slower pace for longer periods; ideal for those who are lacking in aerobic fitness. Typically you will exercise at 20-40% of your maximum effort level. Most of the energy used during the exercise will come from body-fat stores, however, the 'rate' of fat-burning will be at the lower end of calorie-burning scale.

High-intensity cardio will have the effect of elevating your body's ability to burn fat - which is exactly what you need to reduce man boobs. Only attempt it if you feel ready to cope with the physical demands it will place on your CV system. Typically you will exercise in the 60-90% of your maximum effort level but for shorter duration.

Interval training is another method, where you perform at low and high intensity, giving your body time to recover before exploding to near-maximum effort. For your chosen exercise, perform it by mixing longer periods at low intensity with short periods (10-20 seconds) at near 100% effort level. Over a 10-15 minute period, you will expend more calories than if you exercised at low intensity for 20-30 minutes.

By doing high-intensity interval training as part of an overall workout plan, you will affect the body's metabolism, so that while at rest, you will still be burning calories - perfect for getting rid of unwanted chest fat.

Working out with weights plus an effective plan of cardio exercise, over time, is a sure-fire way to get rid of man boobs.

Visit AllAboutPecs - Make Your Chest Look Its Best

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Fats – The Good, The Bad and The Deadly!

Cardiovascular (CV) disease remains the number one killer of Americans – more than all cancers combined.  However, fats are not all created equal and some fats are even helpful. By choosing the right fats and avoiding the wrong ones, you can slash the risk of CV disease. 

The GOOD

Good fats provide improved neurologic and mental health, protect from some cancers and diseases, decrease the risk of type 2 diabetes, improve blood fat profile, create a more efficient metabolism and decrease inflammation.

GOOD FAT #1 - Monounsaturated fats are plant-based fats that remain liquid at room temperature.  Sources are olive oil, canola oil, avocados, nuts and seeds.  The benefits of monounsaturated fats are improved health of your arteries, a boost to your metabolism, and protect against insulin resistance (an early precursor to diabetes).

GOOD FAT #2 – Omega-3 Fats – these are the heart health superstars!  Benefits include:

·         Reduced progression of atherosclerotic plaque

·         Reduced risk of arrhythmia and sudden death

·         Lowered triglycerides levels

·         Reduced blood clotting tendency

·         Lowered blood pressure

·         Enhanced arterial health

·         Reduced arterial inflammation

All of this with no side effects.

Where to get these foods:

·         Oily fish – salmon, tuna, mackerel, sardines, herring and lake trout

·         Walnuts

·         Small leafy greens

·         Whole soy foods

·         Omega-3 fortified eggs

·         Canola oil

·         Flax seeds

The best forms are from seafood and omega-3 eggs as those are the only sources that provide the biologically active forms, DHA and EPA. 

The BAD

SATURATED FATS

Saturated fats are the fats found in four-legged animals such as cows, pigs and sheep,  and are found in red meat, whole dairy products, full fat cheese and butter.  These fats can clog your arteries and slow the clearance of LDL particles from the blood, but they also stimulate the liver to make more of the LDL particles as well as raise the bad cholesterol.

These fats also impair the function of the HDL cholesterol particles (good cholesterol).  New science demonstrates how saturated fats affect the brain and appetite.  Beef and dairy fats send signals to the brain to ignore the appetite-suppressing hormones.  The effect is immediate and lasts for up to three days.

How to keep saturated fats at a safe level

·         Limit red meat to two servings or less per week

·         Restrict whole dairy products

·         Use butter sparingly

The DEADLY

TRANS FATS

Trans fats are poison – you should avoid them completely as there is no safe limit.  Trans fats provide a quadruple insult to your arteries, clogging them more readily than any other ingredient ever identified in our food supply.  They lower your HDL (good) cholesterol, elevate triglycerides and directly incite arterial inflammation. In a Harvard-based Nurses’ Health Study, subjects who substituted a mere 2% of their daily calories from trans fats with a healthier form of fat, diminished their risk of cardiovascular disease by 53%.  Trans fats are also linked to Type 2 diabetes, metabolic syndrome and insulin resistance. 

How to eliminate trans fats

Trans fats are found in three basic food categories:

·         Processed foods made with partially hydrogenated oils

·         Stick margarine

·         Shortening

Processed foods most likely to contain trans fats include:

·          Baked goods, like cakes and cookies

·         Crackers

·         Fried fast foods *

·         Chips

·         Popcorn

* Most restaurant fried foods are fried in hydrogenated oils – you should try to avoid all fried foods from restaurants. 

Plan of Action for FATS:

1. GET TRANS FATS OUT COMPLETELY!

·         Avoid stick margarine, shortening, and foods containing partially hydrogenated oils

·         Only buy trans fat free margarine spreads

·         Check nutrition labels:  look for “0” grams trans fats and on the nutrition facts label, double check to see if there is partially hydrogenated oil listed in the ingredient listing – don’t eat it if it is listed.

·         Do not eat fried fast foods, burgers, chicken, fish, etc.

2. MINIMIZE SATURATED FAT

·         Keep saturated fats to safe and healthy levels by:

o   Limiting red meat to 2 servings or less per week

o   Using butter sparingly – use olive oil instead

o   Choosing reduced fat dairy products

·         If you enjoy cheese, use the highly flavored cheeses (parmesan, romano, feta) or the less fatty cheeses such as part skim mozzarella, in moderation

·         Use Greek style plain yogurt as substitute for sour cream

·         Limit sweets like ice cream for the occasional treat

3.  CONSUME MONOUNSATURATED FATS AS YOUR MAIN FATS

·         Use extra-virgin olive oil (EVOO) or canola oil in food preparation.  For cooking at high temperatures, use canola oil or coconut oil

·         Consume nuts and seeds daily – strive for 1 small handful each day

·         Incorporate peanut butter into your diet

·         Enjoy avocados regularly

4.  GET THE OMEGA-3 FATS IN!

·         Eat three or more servings of oily fish each week.

·         Enjoy walnuts, whole soy foods, flaxseed, wheat germ, canola oil, omega 3 eggs and dark leafy greens for addition omega-3 fats.

·         Limit eggs to less than 5 per week if you are diabetic or have high cholesterol.

This is your FAT Plan – go forth and eat healthy!

Information taken from the book Eat Right for Life, Your Common Sense Guide to Eating Right and Living Well, by Ann G. Kulze MD.

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ACE 7 Post Workout Snacks and How to Know if you need one!

Here are 7 great post-workout snacks that fuel your body and should be consumed with 8-12 ounces of water:

1. Non–Fat Greek Yogurt with Fruit;  Non–fat Greek yogurt is loaded with protein, which helps repair muscle tissue, and low in sugar and fat, which also makes it an ideal snack at any time of the day. Top some with fruit (1/2 cup of berries or banana) and you'll quickly rebuild your energy needs.
2. Banana with 1 Tablespoon of Almond or Nut Butter;  Banana is high in fructose (fruit sugar) and a high–glycemic carbohydrate that the body can quickly convert to energy. When you enjoy it with with a small amount (1 tablespoon) of almond butter, you add protein and just a small amount of healthy fat. Almond butter is a great nut in terms of nutritional value, but is also high in calories, so you want to enjoy this treat in small servings.
3. Low–Fat Chocolate Milk:  Did you know that low–fat chocolate milk is one of the best–kept secrets for recovery? It has just the right protein to carbohydrate ratio to restore lost glycogen and repair muscle tissue. Exercise scientists say this recovery drink is most useful for competing endurance athletes who need to sustain a level of performance—such as long–distance runners, cyclists, swimmers and triathletes. Another plus is that this drink can be easily transported.
4. Tuna on Whole Wheat:  If you're a sandwich lover, this one is for you! Adding four ounces of water-packed tuna on one slice of whole wheat bread gives you an ideal protein/carb mini-meal at a mere 220 calories. It's an ideal low-calorie snack for people watching their body weight or trying to shed extra pounds.
5. Frozen Whole Grain Waffles Topped with Greek Yogurt and Almond Butter:  If you're a waffle lover and want to enjoy this treat guilt-free, there is no better time to eat this heavenly food than after a solid workout. Top the waffle with low-fat Greek yogurt and one tablespoon of almond butter, and you'll get the ideal ratio of carbs, protein and healthy fat needed for recovery.
6. Whole Wheat English Muffin with Sliced Turkey Breast and Hummus:  Like hummus? Eat up! Combined with a whole wheat English muffin or a whole wheat pita, this combo makes for a great protein/carb recovery food. Note: Whole wheat will release energy slower into your body than white bread. Wheat bread will also satisfy your hunger longer than the high-caloric fluffy white stuff. Once again, if you're watching calories, ¼ cup of hummus on one whole wheat pita adds up to about 300 calories.
7. Protein Shake with Banana:  A protein shake made with 2 scoops of whey protein powder and ½ banana is ideal for recovery. I pack my pre-made protein shake into my gym bag so I can have it on the way to work after my morning workout. This is ideal for busy people on the go. Remember that refueling within the 30–minute window after a hard workout is critical to reaping the full benefits of proper recovery.

Here are 3 clues to help you prevent overeating after a workout:
1 - Did you break a sweat during your workout? If you had a short and light workout session and your skin remains fairly dry, it's good to rehydrate with water, but not necessary to recover with food or a sugary beverage.
2 - Was your heart rate elevated? Exercising at a low–intensity rate for a short period of time certainly is better than no exercise at all, but you won't deplete your glycogen stores or tear up muscle tissue during a low–intensity workout.
3 - Was your breathing labored? A 60–minute moderate–intensity spin class, dance class or power yoga class can elevate your heart rate and leave you breathing hard at times, which means you're burning calories and earning the health benefits. Enjoy your post–workout healthy snack, but count it toward your total daily caloric intake, not as a way to justify a recovery meal.

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