Minimize Your Workout For Maximum Effect

I have been on a quest to get in shape for years. I played basketball in highschool and was in amazing shape when I graduated. I went through college eating junk, chasing women (which wasn't much of an exercise) and sitting around watching Jerry Springer. After college I focused on my career and starting a family. Like many others I tried every piece of workout equipment that came along and every diet I could find. Some worked, some didn't but the ones that worked took a lot of time and effort that I didn't have.

I've been on a quest to find a workout plan that didn't take too long to do every day. It seems like I would never find anything that was simple and quick enough for my busy lifestyle. Finally, I had to say enough is enough and take matters in to my own hands.

The illusion that fitness instructors create is that you have to spend an hour a day in the gym following their workout plan. When you're charging $30/hour you can't have a client come in for 6 minutes and when you create a workout DVD you can't sell someone a DVD that has four or five exercises on it that last 30 seconds each. So the myth lives on that you can't be in shape if you don't spend a lot of time working toward being ripped.

Another myth is the "No pain, no gain" mentality. This is what we're told so we feel like what we're doing is working. Other wise you'd buy a workout DVD, do it one time and then tell your friends you don't think it worked.

The biggest problem is that 80% of the people who buy gym memberships never use it because they don't have time or it's too hard. Working out doesn't have to be too hard to work.

The truth is you can gain muscle and strength and live a healthier lifestyle and only put in a minimum amount of effort. I'm sure you've agreed with everything I said until now. Next time you have one minute to yourself drop down and do five push ups. If you can only do one then do one. If you are unable to do them properly then do them on your knees or up against the wall but don't do more than five. Try to do three sets of five your first day but spread them out. Do five when you wake up, five for lunch or when you get home from work and do five right before bed. It will literally take 20-30 seconds to do them.

You don't want to do them every day. If your muscles feel tired the next day then rest. Shoot for three to four days your first week. By the second week you should be able to increase the amount of push ups you can do. Once you've proven to yourself that you can do this add sit ups or crunches and squats. You will spend five minutes a day and work your whole body.

Tim lives in Orlando, FL with his wonderful wife and three daughters.

Tim Joseph
Minimize Workout

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Prelude To Armageddon WW2: The Decade 1930s

The 1930s. The decade was tumultuous. The ferment in that period was the time of a gathering storm which burst at the end of the decade. That is WW2.The images below show snippets of that period and gives us an inkling that the world was heading towards death and destruction.

Adolf Hitler, 35 years old, on his release from prison of Landesberg, on December 20, 1924. Hitler was convicted of treason for his involvement in a coup attempt in 1923, called the Beer Hall Putsch.

A Japanese soldier stands guard over the Great Wall of China in 1937. IN Asia Japan was flexing its muscles. It had defeated Russia in the war of 1904-5. So there was really no-one to challenge them. First thing they did was invade China.

First images of the Japanese occupation of Beijing in China, 13 August 1937.

  Japanese soldiers involved in the fight street in Shanghai, China in 1937. The Battle of Shanghai lasted from August to November 1937. In the end, Shanghai fell to the Japanese, after there were more than 150,000 deaths.

Japanese warplanes roar over China on a bombing mission. 1937.

On February 5, 1938, A Chinese woman sees the remains of her family, all of whom were killed during the Japanese occupation of Nanking, apparently victims of atrocities at the hands of Japanese soldiers.

Chinese General Chiang Kai-shek (right) head of the Nanking government in Canton, with General Lung Yun, president of the Yunnan provincial government in Nanking, June 27, 1936. Kai-shek was supported by the Americans.

Buddhist monks of the Temple of Asakusa Great preparing for the Second Sino-Japanese War in Tokyo, Japan, on May 30, 1936. They need not have worried. China was too weak to hit back at Japan. The war was largely one-sided.

Japanese soldiers executing captured Chinese soldiers in 1937. The Japanese dealt with the Chinese very brutally. The Chinese haven't forgotten that even today. China deal with Japan very harshly today. Remember the brouhaha over the arrest of  the captain of a Chinese trawler by the Japanese in 2010?

October 28, 1922. The March to Rome. Mussolini seizes power in Italy. Here he is seen with his followers. Hitler took inspiration from what Mussolini did and tried something similar but faced failure. I refer to the Beer Hall Putsch in 1923.

1935.  Italian soldiers hoist their flag at Macalle in Abyssinia (Ethiopia now). Abyssinian emperor Haile Selasie appealed to the League of Nations for intervention, but in vain. Britain and France were in no mood to annoy Italy.

 Italian soldiers in action in Abyssinia in 1935. The poor Abyssinian army was no match for the Italians and fell quite easily. The Italians made heavy weather of even that. And when the tough British army came later the Italians in Africa fled in panic. Rommel with his German soldiers saved them. But that happened years later.

March 19, 1938. Madrid. Spanish Civil war. The Casa Blanca Building explodes because of explosives placed by the Republicans which killed 300 of Franco's Nationalist fighters. The Loyalist soldiers took six months to make a tunnel half a kilometer long to place the bombs under the building.

 German Stuka Dive bombers fly over the Spanish skies. May 30, 1939. It has cross markings of Franco's Nationalist Air Force. Germany had sent the Condor Legion to help Franco. For Hitler it was arms testing.

 June 2, 1937. Government soldiers train Spanish women how to fire a rifle.

 1936. Burgos, Spain. A Nationalist soldier tosses a grenade on Republican positions as the Loyalist soldiers fire away with their machine guns.

December 1936. The civilians always suffer. Madrid subway station. Spanish people take refuge as Franco's warplanes bomb Madrid.

German girls at a camp of Nazi Youth Movement. Women had a limited role according to Nazis. Breed healthy Aryan children.

Young boys hang on to every word Hitler utters at a Nazi convention in Nuremberg in 1935. These boys provided the backbone of the German army and Waffen SS a few years later.

Kristallnacht. November 10, 1938. Jewish shops were attacked and many Jews were sent to concentration camps.

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Max Interval Training Provides Maximum Results In Minimal Time

ByJamie Casello

Everyone has a different pace when it comes to fitness training. Some prefer slow and steady while some enjoy fast and furious. There are benefits to both styles of exercise and new research that shows how different methods produce drastically different physiological effects.

There are people like enjoy reading a book while strolling on the tread mill and there are people who go full force on the AirDyne until they fall off the bike in a heap. Both methods will help with weight loss, improve your cardiovascular health as well as brain function and many other health benefits. People out there who are looking to control their weight, correct their diabetes or just improve their general health will gain from any regular exercise.

Elite athletes have been using interval training for over thirty years, but new sports science shows that mixing up your workout with both very slow and very fast intervals will give you more bang for your buck and in a shorter amount of time than they originally imagined. In fact, interval training can double your endurance in only 2 weeks of training. More surprising is the fact is that it will boost the endurance of people who are already engaged in regular conditioning.

Interval training provides another benefit which many people will be more interested in. Interval training increases the body's ability to burn fat. Recent studies of subjects over a two week period showed over a 35 percent increase in the amount of fat burned.

There has not been an exact number put on the best ratio of fast to slow training but the rest or recovery part of the interval should not allow the heart rate to return to a resting rate before the next high intensity phase begins again. It is believed that the low intensity phase will allow waste products to be removed from the muscle before the next push. This makes it possible for more high intensity training during the workout than one solid high intensity session.

You can apply this training technique to almost any type of cardio exercise. Additionally, any athlete will benefit from adding interval training to their current regimen and see performance improvements across the board. For those of us without elite training resources, there are a few high quality workout programs on the market such as the Insanity workout that make max interval training the foundation of the system and take max interval training to new levels. For those of us who are short on time, max interval training provides the greatest benefits in the shortest amount of time and who doesn't want that?

Want to find out more about Insanity, then visit Jamie Casello's site on how to choose the best Asylum interval training for your needs.

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EASY SPY CELL PHONE TRACKING SOFTWARE

	TEXT MESSAGES: You will get to see every text message that is sent and received from the target phone EVEN IF IT HAS BEEN DELETED! Here's what you will see: Date and Time of text messages sent or received. Telephone number of sent or received text message. The EXACT Text message that was sent or received. All text messages are sent to your email account or online account (provided free of charge).
	CALL LOGS: Every call that is made to and from the target phone will be logged and sent to you complete with: Date and time of call. How long the call was. The phone number dialed. The phones number that called. All data can be saved in any format you like for safe keeping to be used or looked at anytime you want!
	SECRET MICROPHONE ACTIVATION: From any cell phone, you can dial the target phone to activate the microphone effectively turning it into a "bugging" device. Hear everything that is being said in the room above a whisper! You will be able to listen to the conversation of all parties involved as is you were in the room yourself.
	GPS TRACKING: With Easy Spy you can track the cell phone to within 50 FEET of its actual location. The position of the phone is displayed on a REALmap with street names, town names and every other feature you would find on a regular map! Movement of the phone is tracked in REAL-TIME which means that as the phone moves the pointer on the map will move as well. You will see the movement of the phone every step of the way. Lag time of actual movement displayed on the map is usually no more that 5 - 10 minutes. For anyone looking to track the REAL movement of ANY cell phone in REAL TIME this is an ABSOLUTE MUST HAVE! ORDER YOUR COPY NOW! INSTANT DOWNLOAD.

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3 Reasons You Should Start Running

There are so many reasons to start running that you can't even imagine them all, in fact a philosopher and runner named George Sheehan said, "There are as many reasons for running as there are days in the year." If you are still contemplating if you should run, check out these reasons as to why you should and by the end of this list you are going to be at the store buying your first real of running shoes.

Health and Weight Loss

Okay, so this is the one reason to start running that may be very obvious, but it is a still a great one. Running may be hard at first but when you start to see results in your body and your numbers, you are going to wish you had started sooner. If this is your motivation for starting, you can also use it as your motivation to keep going by throwing up a before picture on the fridge. There you will see it every day to remind you to run and when you want food to remind you to not throw away results for nothing!

Stress Relief

Let's face it, you are probably facing a lot of stress in your life, whether it be from your job, your family, or whatever, but if you start running you could actually find yourself feeling much better. Studies have shown time and time again that when you exercise you can actual reduce the amount of stress that you are experiencing. Lowering your stress can results in more efficiency at work and being able to get more done at home, running can literally help make you a more efficient person.

Meet People

While you may not go out and find a running group as soon as you start running, you may find after a short while that you want people to run with. A running group will allow you to meet new people, some people meet their future spouse just by getting out and running, even if that isn't why you run you can still make some new lifelong friends while getting healthier and feeling even better about your yourself.

Running is one of the easiest things that you can do, all that you need to start running is a good running plan or running guide and a nice pair of shoes and you can be out the door and living a better life starting today.

90% of People will finish reading this and do NOTHING with the information they gain! If you are not one of them take advantage of my favorite running guide complete with plans, progress logs, and running tips by CLICKING HERE.

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On the Go Sewing! - Sewing Kits

Do you have a sewing kit tucked in your purse for emergency repair? Or do you carry a little kit in your sewing bag, knitting bag, or crafty bag? I sure do!! These little kits are indispensable.

This is a vintage one I found in an antique store. It is very very small. Wouldn't take up that must room in a purse! I think 1930s -1940s. When I researched sewing kits this type was most commonly given out as a freebie by businesses. I guess the business name is written on the front, but I can't decipher it, wish I could!

 And this is my sewing kit that I currently use. I made it years ago when I found these cute tins in our fabric store. It came with a bunch of safety pins in it. I made the pincushion by cutting a piece of cardstock the size of the top and covering it in batting and fabric. I also found the cutest pair of folding scissors at an old fashioned dime store.

 Bandaids are an essential for a sewing kit, don't you think?

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The Number of Calories Burned on an Elliptical Trainer

If you have been trying to lose weight or just lose fat, then you probably already realize that dieting alone won't do it. You will need to get off of the couch and get more active. Although going for a walk is an easy thing to do, it is not always the most efficient in terms of your use of time. If you want to burn a lot of calories, then you will need to do something more vigorous than walking and that is why a lot of people are choosing elliptical trainers.

How Many Calories Burned on the Elliptical?

There are a few reasons why you can burn so many calories on an elliptical, and the first reason is because it makes you work most of your body. Although it may look like your legs and hips are doing all the work, your entire body is engaged and that means that you are burning calories.

You will find that half an hour of working out on a cross trainer is worth about an hour or more of walking at a very good pace. For instance, the calories burned on an elliptical for an average weight man is upwards of 800 calories per hour. Next to running, only swimming comes close to this kind of number. If you were walking, you would be lucky to burn 300 calories per hour.

How Do You Know How Many Calories Are Being Burned on an Elliptical?

There is no single number of how many calories you can definitely burn on an elliptical cross trainer because it depends on so many different factors. The calorie counter on an elliptical machine will give you a good estimate, but you should keep in mind that the number is based on a person of average weight. If you weigh more, then you will burn a lot more calories than someone who is slim.

In addition to your weight being important in the calculation, you should also keep in mind your overall state of fitness, your age, your gender, and how fast you are going. If you are really moving at top pace, you can actually burn up to 1,000 calories per hour, but you would have to be in pretty good shape to do that!

Calories Burned: Elliptical vs. Treadmill

Another reason why calories burned on an elliptical trainer is so good is because this machine is so much easier on your joints. Your feet never leave the pedals, so that means that there is no impact on your joints - your hips, knees, and ankles will thank you for it. Also, when you are on an elliptical, your arms and shoulders are moving, and that means that your core muscles (your abdominal muscles, obliques, and rear) are also moving. So, not only are you getting a much better workout on the elliptical than you are on the treadmill, but you are burning more calories.

What Should You Know About the Elliptical Trainer?

Before you get on any elliptical machine at your local gym, you should have someone show you all the features and how to use it. Most of the models that are in gyms these days have a number of programmable features, some of which are specifically designed for weight loss. By simply climbing on board, pressing a button or two, and starting to move your feet, you will be able to start burning calories. It may be a tougher workout than simply walking on the treadmill, but if you are looking to lose weight, lose fat, and burn calories, then getting on an elliptical is definitely worth your time.

For further information on the Calories burned on an elliptical then visit our website. Alternatively click here for elliptical trainers

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Are You Getting The Recommended Amount Of Exercise?

No one argues that regular exercise not only improves overall health and fitness levels, it also cuts the risk for many life altering, chronic diseases. Now it seems a new study has found that American women aren't as likely as their male counterparts to be getting the 30 minutes recommended amount of exercise daily.

So, what is moderate to vigorous exercise? It's the kind of workout where you're working hard enough to get your heart rate up and start to sweat. You can talk but not sing a song aloud. Examples of moderately intense aerobic activity include walking fast, water aerobics, biking on level ground, playing doubles tennis and mowing the lawn with a push mower.

Vigorous intensity activity has you breathing hard and fast, with your heart rate up quite a lot. You won't be able to say more than a few words without pausing for breath. Examples of actions at this level of intensity include jogging/running, swimming laps, biking fast or up hills, playing singles tennis or playing basketball.

The most recent research, conducted at Oregon State University included over 1,000 men and women from a nationally representative sample. Examining the data, the researchers saw that women only got about 18 minutes exercise a day, while men got the full 30 minutes. Of the study population just over one in three women had been diagnosed with metabolic syndrome, and one in five was reporting symptoms of depression.

What sets this study apart from others is that it used an objective measure of activity. The subjects wore a device known as an accelerometer that is able to measure how much activity they were doing each day. And though females in the study population did have better health behavior, not getting that full 30 minutes (or more) puts them at a disadvantage healthwise.

Those who took at least the recommended amount of exercise had a lower chance of reporting being depressed, were less likely to experience problems like high cholesterol and therefore less apt to be diagnosed with metabolic syndrome. It was noted during the study that being depressed ups the risk you would carry abdominal fat, and perhaps have insulin resistance, both conditions that are risk factors for potentially dangerous metabolic syndrome.

As to why women aren't getting that all-important 30 minutes per day of exercise there are varied explanations...

Some experts suggest that it is around age 5 to 6 years old that exercise patterns begin, and since parents are often more concerned about the safety of girls, they restrict their activity more than that of boys. Another suggestion is that women being caregivers just can't find more than 18 minutes per day of time for themselves. Many can't find even that.

Exercise won't just help keep your body healthy and your weight under control, it will also cut the risk of metabolic syndrome. This is the name given to a group of indicators (high cholesterol and blood pressure, extra body weight) that raise your risk of heart disease, type 2 diabetes and even debilitating stroke.

The take home message of the work - women need to make an effort to get the recommended amount of exercise (30 minutes or more) a day. It needs to be either moderately or vigorously intense, and should not include the time you spend warming up or cooling down. Even ten minutes at a time is fine... if that's all you can fit in for now. Just be sure that you end the day having reached the all-important 30-minute mark.

FREE Bonus Secret Health Reports - For a limited time you can grab 5 FREE essential health reports from the Daily Health Bulletin. Click through now to discover other health benefits that are achievable by following the recommended amount of exercise.

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Bay Area Ridge Trail

Recently, I found out about a gem in my own back yard. Literally, it's about 3 miles from my house (in Oakland). In my book, that is walking distance (in case it's not, there is a bus). It's called the Bay Area Ridge Trail. It's 325 miles of trails around the San Francisco Bay, with a proposed future distance of 550 miles, as you can see from the map below. I think this is great, since I grew up living ON the Pacific Crest Trail (2,663 miles from Mexico to Canada, through CA, OR and WA) and hiking, hikers and trails have always been a big part of my life.

I decided then and there that I was going to try to hike, walk, or run as much of it as I can. I found a trail tracker, where you can track your miles.

So, right now, since I am was living in Oakland, I started out with a few sections near my house. It was beautiful. The first day, I went for a 17 mile out and back trail run, which included sections of redwood forests and open grassland and had views of the bay area, including San Francisco and the headlands beyond. It was great. The only downside was that I took a wrong turn around mile 4 and ended up running through a grassland area (for about 8 miles. Oops). I only realized I was lost when I wasn't arriving at my destination when I thought I was supposed to.  Day 1: Skyline Gate to Robert Sibley, including sections of Redwood Regional Park,  Huckleberry Botanical Garden Preserve and Robert Sibley Volcanic Preserve. (4.3 miles)

Tilden Regional Park

The next day I took a walk with my friend and then ran back to the house via the trail I was supposed to have used the day before instead of getting a ride back with her. The walk was on a nice flat path and the run was a lot of ups and downs on a single track with some really good views of the Bay. I got lost once but followed, stalked was helped by an older gentleman with a 100 miler shirt on. Day 2: Nimitz Way to Robert Sibley, including sections of Robert Sibley and Tilden Regional Park. (5 miles)

Robert Sibley

On the third day, I was going to meet up with my friend for a walk at 9 a.m. I decided to run from my house to meet her. From what I could tell, it was about 9 miles. I left at 7, which should have given me plenty of time. However, you may have guessed this already, but I got lost. I ended up doing an extra 2 miles, rounding out this run at 11 miles (but only 9 of it was on the BA Ridge Trail) Day 3: MacDonald Staging Area to Procter Staging Area, including Redwood Regional Park and Anthony Chabot Regional Park. (9.1 miles)

Chabot Regional Park

Total to date: 18.4 miles**

**I will have to do a more through calculation later, because I have also been on some additional portions of this trail without even knowing it (see stars on map above).

So, the general theme of the Bay Area Ridge Trail Exploration Project (that is the official name and has been approved by the FDA and the USDA) is my getting lost. I am not sure if it's my map reading skills or my navigation skills, or their lack of signage/good maps. Or all four maybe? I have had a lot of fun finding out the routes and making a point to try a new route, rather than the same one that I always do and am comfortable with.

I think it's a great way to see new areas near my home as well as to push my boundaries a little bit. I also feel that it keeps running FUN (or hiking/walking). And the views have been fabulous! I also love the fact that within the city there are such beautiful green spaces. It's like you are all alone running along a trail. I barely saw any other people and there are rarely even commercial structures in view. I can't wait to try some of the other sections!

Do you have any hiking trails near your house? Have you ever done any hiking on the PCT, Appalachian or Continental Divide Trails? Do you like to try new running/hiking/walking routes or do you stick to the tried and true?

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Hadi görüşürüz..

Arkadaşlar Allah izin verirse yaklaşık 10-15 günlük bir tatile gidiyorum bugün. Site bir kaç hafta içeriksiz olacak artık eski 340 yazıyla geçinirsiniz. İçerikten tut hiçbir güncelleme olmayacak aslında çünkü işim yok tatilde kucağımda leptop sizlere yazı yazacağım çok beklersiniz. Ama belki fırsat bulursam konulara yazdığınız yorumları ve facebook'tan attığınız yardım mesajlarına cevap veririm. Neyse fazla uzatmaya gerek yok 1-2 hafta yokum o kadar. Ben yokken siteme iyi bakın ben olmasam da girin siteye her gün aksatmayın; görüşmek dileğiyle.. :)

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