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| AtoZ Fitness Weekly Newsletter Mar.1 2008 Edition |  |
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- Sarah's Introduction
- Public service announcement
- Featured Fitness Article
- Unconventional Iron with Nick Nilsson
- David Grisaffi C.H.E.K., CFT, PN.:
- Craig Ballantynes Turbulence Training
- Inspiring and Motivational Photos_by_jae*
- F.ree E-book's From AtoZfitness
- Hugo Rivera -Shape up Now
- GHF Weekly Featured Recipe:
- AtoZfitness Supporters
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Sarah's Introduction: | |
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It's not really a forum, because each member has his or her own page where they can post photos, keep a personal blog (available to others or not), request friendships with each other etc. There is also a recipes section, although for now it's desperately empty! I may have to add something in there soon I think. There is the possibility for any one member to create a group for support in any domain they wish. Right now, Jon has one for those following the Extreme Plan, I started one for members over 40, there's one for Newbie's … I'm sure there will be another by tomorrow. We are basically using the Extreme Plan now. Remember when we started with the Detox Week and went over to the Lifestyle Plan right after that, I said I'd wait till spring for the Extreme Plan? Well, it's not really spring just yet, in fact there are 3 weeks left, but the days are getting longer, we're changing the clock next Sunday, and … well, I'm anticipating a little. This winter has been more than long enough, and I'm curious to see where all this snow is going to go when it melts, and when we're going to see the last of the larger piles! So while I wait for the nice days with lighter clothing, I prepare to dare shed some of the heavier coats and sweaters of winter. I said last week that I used BFFM and that's true; however, I've elected to pair it with the EODD Extreme Plan for one simple reason: portion size. My kitchen scales' battery is dead, flat, not working anymore. Rather than changing it (unscrewing a plate, removing the battery, finding one that'll fit - I'm sure it's a lithium thing! - screwing the plate back on … ) I placed the contraption in the cabinet and measured the portions with my hand as a "map". It's also the best way to get around restaurant meals, family meals, meals with friends, etc. because, let's face it, no one goes out to eat bringing their kitchen scales!! At least, I've never seen anyone quite that "anal", not yet. But hey, there is another aspect almost no one talks about, and I can't see why not! Once you do get that fat off, the floppy stuff so many of us carry around under our skin, and some of us struggle to get off . When we do get it off, what then? Oh, I know, set new goals and make sure you don't gain it back, that's the technical answer. I'm talking about right there and then, you've shed the unwanted fat, your closet is full of oversized clothes, your drawers full of tops that look like tents on your slim body … you have, literally, nothing to wear! Because you don't want to hide that new, slinkier body, do you? After all that work to get it that way? H*** no! So it's off to the stores to look for … what exactly? This is where so many trainers stop too soon. What should you look for once you can go to any old store and just take something you want or like? How many are scared to try on something a little low-cut, frilly, tight? How many even know their new, correct size? And who's to advise them? The stores these days are manned by young girls who know how to handle the cash register and probably can tell you where the skirts, dresses, pants etc are located within the store, but are they trained to help you find your size or style? Probably in the higher-end stores, but certainly not in the more popular ones. You're on your own! My advice is: be adventurous! Try stuff on! Don't worry too much about the size-tag, it'll basically tell you if that particular item fits you or not, and if not, whether to look for a size up or down. Most often, you'll find that one manufacturer's sizing fits you as an 8 where another will place you in a 6, on the same day. You haven't changed sizes in 5 minutes, it's the cut, the style, the origin of the brand than changes. Just know that for a trouser from "Tartampion" you need a size 8 let's say and from "CrampInk" you need a 6, and concentrate on the fit and color instead. Also, forget the idea of black being slimming, it won't be if it's clinging to you in all the wrong places. One idea? Watch "What Not To Wear" on TLC. I'm serious! You can find one person there who is about your size and shape, and see what they are advised to look for in styles and colors, and go try it on yourself. Trying on clothes, for now anyway, is f.ree! You do not have to buy everything you try on. If it looks ridiculous on you, leave it. But you may very well surprise yourself and try on something you thought wasn't you, and find that you look fabulous in it! Set a day aside for you, go shopping with no stress, just you and yourself - ok, bring a friend if you're sure she will be 100% honest about how the different clothes look on you - treat yourself to a salad somewhere for l.unch, and keep shopping. I know, it isn't f.ree once you decide to get something! That's why, little trick: while you shed the pounds, put cash aside in an envelope in your underwear drawer, either a set sum per pound lost, or just a sum you can afford to set aside. Place money you didn't spend on that hamburger or ice cream you were tempted to buy but strong enough not to, in that envelope. At the end, I'm sure you'll at least get one full outfit, from shoes to "bling"! 13 lbs left for me … I need more than 13$ to get an outfit, so I guess it'll have to be 10$/pound shed! I did it when I lost 55 pounds, and I got a whole new wardrobe - by hitting the sales! So, in order to get there, grab your BFFM or EODD copy, or both. I mean, both e-books talk about mind set, goal setting, the importance of weight training and cardio, the vital importance of good nutrition. I cannot say that one is better than the other, they are both great books. Burn the Fat, Feed the Muscle has more in-depth explanations and about twice as many pages as the Every Other Day Diet , but the latter is probably easier to comprehend and adopt over night. Frankly, I recommend you own them both, because they are both truly great fitness books. I promise you an updated photo in my new "shoes-to-bling" outfit at the end of May! Have fun with your training, and … hey, why not drop me a line at sarah@trainwithsarah.com and tell me what you'd like me to talk about next week?
Sarah, CPT | ||||||
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Public service announcement: | |
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Vince Delmonte's Ultimate
Muscle Advantage F.ree Telesiminar Starts Monday March 3rd
It is an event
that muscle building expert, Vince DelMonte, is hosting and has put
together over the past 3 months. So far, 5,415
have registered - people like you who want to learn the best muscle
building info available. --> http://www.atozfitness.com/alc/goto/umateleseminar.html I just wanted to
remind you that if you haven't registered, to do so now. The first call
starts Monday March 3rd at 8pm EST to be exact and it's important
that you don't miss a single call. You'll learn
from 16 of the most legendary experts on building muscle alive:
The best news is
that the entire event is one that you can sit back, relax and listen
to in the comforts of your own home and it won't c.ost you a
single penny. So if you
haven't done so already, please go to the website below, fill out
your name and email address, and that's it! You'll be registered for
Ultimate Muscle Advantage. --> http://www.atozfitness.com/alc/goto/umateleseminar.html To your best physique EVER, Lewis + Sarah | ||||||
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Featured Fitness Article: | |
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The Importance of Water By Jake Berlin http://absecrets.atozfitness.com Physiological Functions Water is considered an essential nutrient because it must be consumed from exogenous sources to satisfy metabolic demand. Water constitutes approximately 60% of adult body weight. It is a catalyst for a majority of enzymatic reactions including those involved in nutrient digestion, absorption, transport, and metabolism. It is also required for facilitating excretion of metabolic waste by the kidneys. Inadequate intake of water compromises cell functions by contributing electrolyte imbalances, contraction of plasma volume, and inability to regulate body temperature. Factors Affecting Availability Water is not consumed in sufficient amounts by most individuals since thirst does not develop until body fluids are depleted well below levels required for optimal functioning. Mechanisms that trigger thirst sensations are stimulated by increased osmolality or decreased extracellular volume which are not detected until significant contraction of plasma volume has occurred. Groups most vulnerable to dehydration, infants, elderly adults, and athletes, are either not able to adequately express thirst sensations or to detect them. With extreme heat and excessive perspiration, thirst may lag behind actual water requirements. To prevent dehydration, a minimum of eight cups of fluid is required daily from beverages and foods. Deficiency Loss of body water amounting to 10% of the body weight impairs work performance and is associated with nausea, weakness, delirium, and hyperthermia. Signs of dehydration include poor skin turgor, skin tenting on the forehead, decreased urine output, concentrated urine, sunken eyes, dry mucous membranes in the mouth and nose, orthostatic blood pressure changes and tachycardia. Water losses exceeding 20% of body weight are life-threatening. Toxicity Water intoxication may develop if large amounts of water are provided to patients to replenish fluids lost with surgery, trauma or other conditions associated with fluid and electrolyte losses, especially if compromised renal function or hormonal imbalances are also present. The ensuing increase in intracellular fluid volume can cause swelling of brain tissue accompanied by headaches, nausea, vomiting, muscle twitching, convulsions, and even death. Requirements Consumption of approximately 2.5 to 3 liters (10.4-12.5 cups daily) of water is recommended to maintain optimal hydration. Both foods and beverages can satisfy this requirement. The equivalent of 8 cups of water (64 fluid ounces or 2 liters) is the MINIMUM amount of fluid recommended daily to replace water losses under conditions of moderate activity, ambient temperature, and altitude. More specific guidelines are provided in the table below:
Physiological Functions Water is considered an essential nutrient because it must be consumed from exogenous sources to satisfy metabolic demand. Water constitutes approximately 60% of adult body weight. It is a catalyst for a majority of enzymatic reactions including those involved in nutrient digestion, absorption, transport, and metabolism. It is also required for facilitating excretion of metabolic waste by the kidneys. Inadequate intake of water compromises cell functions by contributing electrolyte imbalances, contraction of plasma volume, and inability to regulate body temperature. Factors Affecting Availability Water is not consumed in sufficient amounts by most individuals since thirst does not develop until body fluids are depleted well below levels required for optimal functioning. Mechanisms that trigger thirst sensations are stimulated by increased osmolality or decreased extracellular volume which are not detected until significant contraction of plasma volume has occurred. Groups most vulnerable to dehydration, infants, elderly adults, and athletes, are either not able to adequately express thirst sensations or to detect them. With extreme heat and excessive perspiration, thirst may lag behind actual water requirements. To prevent dehydration, a minimum of eight cups of fluid is required daily from beverages and foods. Water Balance * Source: Mahan, L.K. and Escott-Stump, S. Krause's Food, Nutrition & Diet Therapy, 10th ed., 2000. Deficiency Loss of body water amounting to 10% of the body weight impairs work performance and is associated with nausea, weakness, delirium, and hyperthermia. Signs of dehydration include poor skin turgor, skin tenting on the forehead, decreased urine output, concentrated urine, sunken eyes, dry mucous membranes in the mouth and nose, orthostatic blood pressure changes and tachycardia. Water losses exceeding 20% of body weight are life-threatening. Toxicity Water intoxication may develop if large amounts of water are provided to patients to replenish fluids lost with surgery, trauma or other conditions associated with fluid and electrolyte losses, especially if compromised renal function or hormonal imbalances are also present. The ensuing increase in intracellular fluid volume can cause swelling of brain tissue accompanied by headaches, nausea, vomiting, muscle twitching, convulsions, and even death. Requirements Consumption of approximately 2.5 to 3 liters (10.4-12.5 cups daily) of water is recommended to maintain optimal hydration. Both foods and beverages can satisfy this requirement. The equivalent of 8 cups of water (64 fluid ounces or 2 liters) is the MINIMUM amount of fluid recommended daily to replace water losses under conditions of moderate activity, ambient temperature, and altitude. More specific guidelines are provided in the table below:
Guidelines to Replenish Water Losses
During Moderate Activity
Dietary Sources Water requirements are most effectively met by consumption of plain water or beverages which are > 90% water by volume. Water may also be obtained from solid foods such as fruits and vegetables which have a high water content. Low moisture foods such as grains and meat products do not contribute significantly to water intake. See table below for a listing of food and beverage sources of water. Water Content of Selected Foods About the author:
To learn more about "The Killer Ab Workout System," visit: www.Killer-Ab-Workout The Killer Ab Workout System" — is a simple 3 step system that shows you exactly what you need to do develop, stronger, flatter abs fast. This system can be used from the comfort of your own home, or anywhere in the world. | ||||||
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Jake
Berlin is the creator of " |
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Unconventional Iron with Nick Nilsson: | |
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Is Calorie-Counting Truly Necessary For Fat Loss? ------------------------------------------------------------------------------------------------------------------------------------------------- | ||||||
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Newsletter Sponsor recommended by AtoZfitness.com: | |
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David Grisaffi C.H.E.K., CFT, PN.: | |
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The "Core In Four" By David Grisaffi,
As you begin to pass the beginner stage and you develop greater and greater core and abdominal strength and endurance, you are going to reach a point where you absolutely must add new exercises in order to keep your body "off guard." Of course, you should never forget about the fundamentals. As the great Packers coach Vince Lombardi once said, “Fundamentals win it.” However, after you’ve been repeating the same abdominal exercises and abdominal workouts over and over again, your nervous system adapts. When your nervous system adapts to your workout program, that coincides with what’s commonly known as a “progress plateau.” You stop getting stronger, you stop gaining endurance and you stop getting leaner. That’s the signal to change to a new abs and core routine. More importantly, for even better results, you not only change your workout routine (ie, sets, reps, rest intervals, order of exercises and so on), you seek out totally new exercises that you have NEVER even done before! Some people are at a loss as to what new exercies to perform... they simply run out of ideas. They're always shocked when I tell them that there are HUNDREDS of core and abdominal exercises. Dozens of them are fundamentals, and then there are HUNDREDS of subtle variations on those fundamentals. There is never a reason to get stale, get bored or stay stuck at a plateau. That's where I come in. Abdominal and core exercises are my speciality and I've got hundreds of them in my bag of tricks. I'm going to teach you some of these lesser-known core conditioning exercises that you have probably never seen before, that will help you smash through any plateau like a sledgehammer through fine china! Remember, fundamentals are important, so you might only do these new and unique, “esoteric” exercises for 2 or 3 weeks to break a plateau, although you could do them longer if you like the results. In any case, changing your program radically to keep your abdominal and core muscles guessing is one of the keys to continuous improvement and outstanding results With this approach you are going to get both cosmetic results (having the “six pack abs” look) and functional results (increased static and dynamic stability in the abs and core, improved posture, better athletic performance and more efficient functioning of your entire body as a unit). The program you're about to see includes some radically different and new exercises than what you're probably used to. When you look at some of the exercises, you may say to yourself that they don't look like "abdominal exercises." That is 100% correct. This is not an "abdominal" exercise program as much as it is a core conditioning program, although believe me, you will feel those abs contracting hard to stabilize your body! This program works well as a transition between more traditional (fundamental-based) programs, not to mention it will be a welcome dose of variety which will relieve you of the boredom of the same old, same old! David Grisaffi's "Core In Four" Abdominal Workout Program
"Core In Four" Abdominal Exercises (A1) Swiss Ball Lateral Roll:
Note: This exercise requires a Swiss ball and a dowel rod The supine lateral ball roll is an excellent integrative exercise that will challenge anyone - even athletes and advanced exercisers. Position: Sit on the ball and gently rollout so that your trunk is parallel to the floor. The ball should support your head and shoulders. Your feet should be shoulder width apart. Place a dowel rod across your chest and grip it with your palms up. Movement: 1. Slowly slide your right should blade off the ball, keeping the dowel rod parallel to the floor and your hips in a neutral position (do not let your hips drop). As you partially roll off one side of the ball, you will feel the opposite side of your waist and core musculature strongly contract to stabilize your body. 2. Slowly return to the middle position. 3. Gently slide your left shoulder blade off the ball and hold for the allotted time (3 second count). 4. Repeat to roll left and right on the ball for the desired number of reps (A2) 2 Arm Pump:
The 2 arm pump develops many muscle groups, including the entire core. It also develops flexibility at the same time. The 2 arm pump may look a bit like a dive bomber push up or a hindu push up. It is similar, but if you look closely, you can see that it's not the same. This movement is like a push up into a low back extension, then the hips are lifted, then the hips are dropped, the chest is dropped to the floor, and the movement is repeated. Position: Lie flat on the floor or exercise mat with your hands flat and pointing forward next to your body at shoulder level. Movement: 1. Gently draw in your belly button to activate your core stabilizing muscles. Slowly push up your chest and arch your back with your head up looking forward. Your lower body should remain in contact with the ground. 2. Slowly push back and elevate your hips toward the ceiling. You head will come down and you will be in a push up position with your pelvis up. 3. Slowly return to the first position and repeat for the prescribed number of reps. (A3) Dumbbell Arm Bar:
Note: This exercise requires a dumbbell or weighted object. The dumbbell arm bar (or "arm bar roll over") improves stability in the shoulder girdle and is great for balance. Position: Lie on your back with a dumbbell in one hand. Place the other arm at 45 degrees to the body toward your head. The dumbbell arm is pointed toward the ceiling. 1. Slowly raise the dumbbell from extended to your side to arms length over your chest. 2. With dummbell at arms length over your body, slowly roll over onto your side (roll toward the open arm side). 3. Cross over your dumbbell side leg, while still keeping your dumbbell arm up toward the ceiling. 4. Roll back over to the starting position and repeat for prescribed reps (A4) Swiss Ball Forward Roll):
The swiss ball forward roll is a compound exercise involving many muscles and joint structures. It allows you to integrate full body movement while maintaining good form. (note: the dowel rod is not a requirement - it is being used to illustrate proper spine position.) Position: Set your forearms just below the top of the ball. Movement: 1. Gently draw your belly button in toward your spine to activate your transverse abdominis, which aids in stabilizing your pelvis and lumbar spine. 2. Slowly roll out on the ball until you are fully extended. Make sure your arms and hips move together. Make note of when your rectus abdominis starts to contract strongly. This is your stabilization threshold: do not extend any farther. Use this to determine distance as a benchmark for improvement. 3. Repeat for the prescribed number of reps. "Core In Four" Abdominal Workout Tips: This routine should be performed every other day (three workouts a week). Don't let the looks fool you - it is more challenging than it appears! Remember to focus on form first. Master the exercise form first before adding weights or reps. This program was originally designed for my baseball players and other throwing athletes to improve performance and conditioning. A pleasant side effect they all noticed was better muscle development in the abdominal and waistline region! In my opinion, there's nothing better than being more functional and becoming a better athlete while improving the way you look at the same time! Being that this core program was created for highly conditioned athletes, it was set up as a circuit (sometimes known as a "giant set"), which means all four exercises are done one after another non stop. This makes it an advanced and highly challenging program, however, if you're a beginner or intermediate (I'm assuming most of my readers are not elite athletes), you can still use this workout. All you have to do is rest 60 seconds between exercises as indicated in the chart above. If you ARE an athlete or you're highly conditioned, then do this routine with all four exercises in a row (no rest between exercises). Just remember, if you are a beginner, train like a beginner. If you are an athlete, train like an athlete. If you are advanced, train with advanced methods. Always individualize. Never copy someone else blindly. Train hard, but train smart. And remember, always use good form - especially on abs and core exercises. Enjoy this program and send me an email to let me know how it went for you! Coach David
Grisaffi, P.S.If you enjoyed this
workout, then you will love the workout programs in my Firm And
Flatten Your Abs E-book. You can get more information on the home
page at: |
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Craig Ballantyne's Turbulence Training: | |
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Best Foods for Fat Burning By: Craig Ballantyne, CSCS, MS Turbulence Training for Fat Loss I couldn't be any simpler with my nutrition recommendations for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information. You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc. We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some "bad habit breaking" to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again. You don't have to eat meat to lose fat and build muscle, but it's not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can't do without. You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80's and 90's. We now know eating fish and nuts won't make us fat, but will in fact make us healthy and help control our appetite. So just focus on foods that haven't been processed, and you'll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won't be tired anymore! I strongly believe nutrition is the MOST important factor in fat loss and in health. If you're eating processed foods, trans-fats, and too many calories, you won't get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices. I've had clients that switched to whole, natural foods and almost overnight they've reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning. About the Author
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Photos_by_jae* | |
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The newsletter now features inspiring and motivational photos of some of today's top bodybuilders and leading fitness models. Provided by : www.zazzle.com/photos_by_jae*
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AtoZfitness F.ree E-book's: | |
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Below you will see some of the most popular f.ree e-book downloads
from our link portal.
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- Feb.22 2008
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Hugo Rivera -Shape up Now: | |
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Glutamine Basics - Preserve Lean
Muscle Mass with Glutamine by Hugo Rivera What Is L-Glutamine? L-Glutamine the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), to be a contributor to muscle cell volume, and to have immune system enhancing properties but also to help in the following ways:
Due to its anti-catabolic properties
and the fact that it accelerates glycogen synthesis after a workout,
glutamine is best taken 20-30 minutes after a workout with a protein
shake. On days that you don't workout, just take it with your last
protein shake of the day. While there is much debate amongst experts
as far as dosage is concerned, I always like to remain on the
conservative side. Therefore, I feel that 3-5 grams is a sufficient
dosage to start with and as your stomach gets used to it you can
increase it to as much as 10-15 grams. Side Effects As far as side effects we only
experienced a slight stomach discomfort during the first week of use
(I took the straight powder form). Other than that, I did not
experience any other side effects and I have not found any
literature that links its use to anything bad. Good Brands On a final note, please remember that
like any supplement you need to stick to high quality brands.
For more information on Hugo’s Body Re-Engineering Program please visit http://hrfitness.atozfitness.com | ||||||
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Hugo
Rivera CFT, SPN, BSCE. is a lifetime
natural bodybuilder, multi certified personal trainer, industry
consultant and fitness expert who not only knows training and
nutrition theory, but also applies it on a daily basis as evidenced
by the fact that he’s always in shape and by his awards and high
placings at numerous national level bodybuilding competitions. He is
also an internationally known best selling fitness author with a
very successful franchise of books called "The Body Sculpting
Bibles" who collectively have sold over a million copies. Hugo is
also author of the very popular “Body Re-Engineering” e-book, which
teaches you how to gain lean muscle mass and get lean without drugs,
or fancy expensive supplements, using the secrets he devised after
many years of weight problems as a child. |
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GHF Weekly Featured Recipe: | |
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Honey-Pineapple Syrup Makes: 1 servings Ingredients:
Directions:
Nutritional Information:
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