Exercise and workout everyday to improve your day and enjoy your life.
Play and view YouTube video below and watch how exercise can improve so many aspects of our life.
Amazon’s top 10 Bestsellers in exercise and fitness products (updated 19 Feb 2010).
1. P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise PlannerA collection of 12 highly diverse and intense DVD workouts designed to transform your body from regular to ripped in just 90 days. The owrkout program is hosted by personal trainer Tony Horton, it uses an advance training techniques called “muscle confusion” to accelerate the fitness process. In addition to the 12 DVD workouts, the P90X comes with a comprehensive three-phase nutrition plan, specially designed supplement options, a detailed fitness guide packed with valuable information on how to get the most from your program, a “How to Bring It” DVD that provides a quick overview of the system, a calendar to track your progress, online peer support, and much more. |
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2. Omron HJ-112 Digital Pocket PedometerAn compact and advanced technology pedometer, comes with a detachable belt holder and security strap that can be carried in your pocket or bag. It comes with a easy-to read LCD display that accurately measure your steps, as well as aerobic steps and minutes, it’s also measure calorie consumption during your workout, as well as the distance you have travel. |
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3. Iron Gym Total Upper Body Workout Bar – Extreme Edition |
Transform Your Weakest Bodyparts Into Your Strongest Bodyparts.
Experience the power of extremely targeted, high-frequency training. It literally has the power to turn your weakest bodyparts into your best!
Everybody has them but nobody wants them. What are they? Stubborn, hard-to-develop bodyparts. For me, it’s shoulders, calves and biceps. For you, it may be chest and triceps or perhaps hamstrings and quadriceps. No matter what the part, the solution to it remains the same: specialization!
Specialization is a technique that provides highly-targeted training overload to one or more bodyparts. This can be in the form of additional training volume and/or training frequency, i.e. do more sets for it and/or train it more often. Just like medical doctors specialize in certain areas of medicine, you will learn how to specialize on a particular bodypart and excel with it.
I’m going to show you a particular specialization program that I’ve found to be EXTREMELY useful for developing stubborn bodyparts. It’s not hard to do and it doesn’t take long to do but it has the potential to shatter plateaus in hard-to-develop bodyparts like a brick through a plate glass window.
How To Do Daily Specialization:
The name of the program is Daily Specialization and, as the name implies, it’s done on a daily basis. In a nutshell, you will do just 1 set of 1 exercise for 1 bodypart twice a day, every day. It’s very simple but very powerful and it can be done with any bodypart you like!
I will use dips as an example here but you can use any exercise you like. Choose an exercise you can do at home for your selected bodypart to make it easier and more convenient to do (chances are, you’re not going to be going to the gym twice a day to do 1 set of 1 exercise!).
If you have weights at home, it will broaden your selection but I find that bodyweight exercises (that use your bodyweight for resistance, e.g. dips, chin-ups, push-ups, etc.) are most effective.
The humble gym towel can actually be an extremely effective training tool!
When you get done putting these quick and easy methods to the test, you’ll never look at your towel the same way again.
The towel is your friend…
And to prove it to you, I’ve got 10 ways you can use your gym towel to get a great workout (not counting mopping up sweat, of course).
Throw a towel over the chin-up bar and grip the ends. Now pull yourself up! Gripping and holding your entire bodyweight up on a loose towel is GREAT for the grip and will activate a lot of muscle fibers in your lats because of the instability.
Lay on your back on the floor and loop your towel around the forefoot area of one of your shoes. Now pull HARD towards you, stretching the calf. This technique works extremely well because you can very easily adjust the tension of the stretch. Forget fancy stretch straps – just throw a towel over!
This is a GREAT abdominal exercise…roll up a towel, lay down on the floor and slide it under your lower back. Now do a sit-up. The rolled-up towel braces your lower back so that instead of using hip flexors and putting stress on the lower back, all the tension of the exercise goes directly onto your ABS.
Be sure your not pulling on your head – you can also make it easier by holding your arms across your chest or at your sides.
Throw a towel over a railing or something else a few feet off the ground. Now hold onto the ends. Set your feet back a few feet. Now, keeping your body stiff, bend at the elbows ONLY then extend back up. The instability of the towel grip will set your triceps on fire!
These pics show the exercise done on a bar – just loop a towel over the bar and grip the ends. Move your feet closer to make the exercise easier.
By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
If you’ve been doing the same nutrition, same calories, same cardio, same weight training and the same intensity for the entire past year with no changes, then you shouldn’t be suprised if you’ve continued to get the SAME results (very little).
If you do more of the same, you usually get more of the same.
Caloric intake, for example is not something you calculate once and then never pay attention to again. Calories have to be calculated and customized for each individual in the beginning and then adjusted continuously in “real time” during the course of a fat loss program, based on actual results.
Just because you start at 1800, for example, doesn’t mean your caloric intake should stay there. Calories may need to be increased or decreased depending on whether your goals, your body weight and your activity levels change and based on your weekly progress (or lack of).
Which brings me to another point. I am a huge fan of using progress charts. There is a saying in business management and sports coaching:
“What gets measured gets done.”
When you start “keeping score” and tracking performance right down to the numbers, it’s almost miraculous how this awareness of how you’re doing translates into improved results.
When you track your body composition results every week, if a week or two goes by with no results, then you don’t continue with more of what got you no results, you change some variable in your program immediately!
An old Turkish proverb that says,
Learn the truth about fruit…is it the diabolical diet-killer it’s sometimes made out to be or is it just fruit and actually pretty good for you?!
The answer to the question of whether fruit can or will make you fat isn’t as simple as yes OR no…because the answer is yes AND no.
Sound confusing? It’s not so bad!
There have been studies done on fruit sugar (fructose) and how it’s metabolized in the body and liver, which I’ll get into in a bit, but I’m also going to talk about fruit from a practical standpoint.
First, here is why it WON’T make you fat…
Will Fruit Make You Fat?
Fruit is a fat-free (with rare exception, like avocados) and fairly low-calorie, high-fiber food. It’s going to be hard to eat ENOUGH fruit to result in an excess of calories, resulting in noticeable fat gain…hard, but not impossible.
You would have to look long and hard to find somebody who ate a lot of fruit and had gained a lot of fat because of all the fruit they ate. Fruit roll-ups, fruit juice (with 10% real juice), Fruity Pebbles and Froot Loops…maybe not so hard, though I do have to say high fructose corn syrup is NOT a fruit just because it has the word “fructose” in it, so that doesn’t count.
And I don’t know about you, but I have yet to hear of somebody sitting down in front of the television and not realizing they ate an entire bag of apples or saying their doctor told them they need to lay off the bananas!
By Nick Nilsson
Looking to gain maximum muscle?
The stretch position of a muscle is the best place to start.
With proper use, you can not only activate more muscle fibers, you may even be able to SPLIT your muscle fibers, making more of them – that means faster gains, more easily!
When it comes to training, all exercises are NOT created equal. If you’re looking to gain mass, you know the squat is going to add a lot more muscle to your legs than a leg extension.
But did you know that focusing work on the greatest stretched position of a muscle can give you a similar advantage in muscle building?
Research has shown that placing high tension on muscles in their stretched position can have two extremely important effects on muscle building.
The first is greater activation of your muscle fibers – they fire in larger numbers, which is just what we need to build muscle. When you add tension to the muscle in the stretched position, you activate what is called the Myotatic Reflex (a.k.a. stretch reflex). It’s a reflex designed to protect the joints when heavy loads are placed on the muscles in the stretched position. To try and protect the joint, the body activates more muscle fibers to try and get that load out of the stretched position.
More fibers worked means more fibers growing!
The second important effect of stretch-position training, while being a potentially VERY powerful one, is still only a theoretical one. Because while no human studies have confirmed this effect, numerous animal studies have demonstrated it reliably, showing overall muscle size increases in the order of 300% (which is HUGE).
The effect is “hyperplasia,” which means muscle fiber splitting (compare it to “hypertrophy,” which means muscle fiber growth). When high tension is placed on the muscle in the stretched position, a single muscle fiber may actually split into TWO muscle fibers in response.
More fibers in the muscle means more overall potential growth! If you have more muscle fibers, it’s just plain easier to build muscle. Having more muscle fibers is most likely one of the reasons some people just build muscle faster than others.
So how do we train to maximize muscle growth from the stretched positions of muscles?
"Six Pack Abs Revealed"
