Tip of the Week Archive

May 11, 2013

Plyo your way to youth...

Head it off at the pass! It's no secret, osteoporosis creeps up on many of us. But guess what? Performing weight bearing exercises like jumping up and down in place will actually...stimulate and develop stronger bones, while at the same time increase overall health and fitness. Start out by jumping thirty times a day after you have warmed up to a light sweat. Also make sure you are wearing proper shoes and are on a soft surface. First things first...get your Doctors A-OK

 

May 4, 2013

Bulking up...

Are you looking to bulk up? Well it's very difficult to put on mass if you're eating a low-fat diet and doing regular cardiovascular work. For most people the only way to pack on major muscle...is by bulking up and increasing body weight. You accomplish this by eating big...every two hours and lots of protein and carbohydrates, training big...heavy weight with low reps and rest in between, and resting big...plenty of sleep giving your body and mind a break, and your muscles a chance to recover.

 

April 27, 2013

Build a better heart…

I think we all understand that our heart is the most important organ in our body. It's a little tough to get by without it. Now this isn't the end all be all…but I think it is a great start if you want a strong, healthy heart; who doesn't? Sweat more! No secret, exercise makes your heart strong. Drink more; water that is…eight or more glasses a day as it helps maintain a good level of blood in your body. Have a straight posture. If you don't, you can compress and make the heart weaker.

 

April 20, 2013

Yea butt ...

It's all about the butt! To get the butt you've always wanted, get involved in sports. Keep the glutes moving in all directions. Add weight when you are doing your butt exercises; It...makes it more challenging. Do the exercises slowly. Using momentum just cheats you out of great results. Try isometric training for your glutes. Holding static positions will create the "burn". Gluteal Flexing can be done anywhere anytime, even in your car while driving or at your desk while working. Finally...cardio, cardio and more cardio!

 

April 13, 2013

Build bigger biceps…

Let's just put it out there; if you're a guy, you want bigger biceps. Yes, they're superficial, everyone can see them and they represent strength. Just know that certain biceps exercises are…superior to others. The best biceps movements are those that provide the greatest stimulus across both the long and the short heads. Therefore, the standing barbell curl, one-arm preacher curl, incline dumbbell curl and hammer curl are by far the best for building massive size.

 

April 6, 2013

Watch you lose weight…

The Television really can add 10lbs to you. But it's not exactly the way you may be thinking, and no you're not on it, but rather in front of it. Dining while watching T.V. can make you…take in 40-percent more calories than you would while not watching it. Even texting, driving or any other distracting activity during a meal can also result in your eating too much. So try to make each meal something you put on a plate and sit down to, even if you're eating solo.

 

March 30, 2013

Rehab your knee...

If you have ever injured your knee(s) and have gone through therapy, then you understand the importance of rehabbing and strengthening the stabilizing muscles. All too often we neglect...a common source of knee problems; the muscles around the hip joint. Knee problems can often be traced to weakness of the muscles that surround the hip. Therefore it is important to be strengthening the hip stabilizing muscles. You should focus on the hip abductors, hip flexors and gluteal muscles. Most of these exercises can be done without weights, and should emphasize proper form.

 

March 23, 2013

Nuke the microwave...

In a time where our food already has very little nutrients to begin with; why do we want to totally eliminate them by cooking it in the microwave? What do you think this nutrition-free food does to...our bodies? Well let's just say it doesn't help us function, live healthy or ward off sickness and disease. This is why we have an epidemic of; IBS, gird, acid reflux and other digestive disorders and disease. Heck...the food always comes out tasting like wet socks anyway!

 

March 16, 2013

Get moving!

Find ways to become more active. Even if you not up to joining a gym right now, get out and climb some stairs, mow the lawn…push it, chase the kids around the yard or toss the ball with a friend. Then when your ready, incorporate a structured workout regimen into your daily routine.

 

March 9, 2013

Live naturally…

When the liver and digestive system are gummed up with toxins, they can't operate optimally. We can reduce our risks of disease. It's important to…have a healthy diet rich in pesticide-free fruits, vegetables and whole grains. We need to drink plenty of vitamin enhanced water. Avoid tobacco, excessive alcohol, trans-fats and chemical food additives. And it certainly won't hurt to maintain a regular exercise regimen and find a "Natural" Medical Professional.

 

March 2, 2013

Eat mindfully…

America has been called a "fast food nation" and for good reason. Every day, one out of four Americans eats fast food. Eating just one fast food meal can…pack enough calories, sodium and fat for an entire day. Making healthier choices at your favorite restaurant is easier if you prepare ahead. Make careful menu selections, drink water with your meal, avoid creamy dressings and sauces, watch your portion size, stay away from the salt and by golly…avoid buffets!

 

February 23, 2013

Race for motivation…

The season is fast approaching. But I really am only telling this in hopes to help keep you moving. Sometimes the only thing keeping you from starting or sticking to a workout regimen is…motivation. You want the ultimate motivator? Sign up for a race and send in the entry fee. You now have a monetary motivator and competitive drive. Whatever your activity; running, biking, walking or swimming there are plenty of races available to you right around the corner…now sign up!

 

February 16, 2013

Ward off arthritis…

Many Americans…and non-Americans I guess…suffer from arthritis. But you can avoid arthritis pain without drugs if you want. How many times have you heard the phrase; "if you don't use it…you'll lose it? Same holds true for arthritis. You need to exercise regularly and stretch frequently to ward off the pain. You also need to rotate your joints, take an Omega 3 supplement and keep at a healthy weight. And whenever possible, avoid high impact activities.

 

February 9, 2013

Lower cholesterol naturally…

It seems every time you go see the Doctor after you hit 40, they want to give you a new drug. One of the biggest and most common are statin drugs designed to "help" you…lower your cholesterol. I'm one for doing things the natural way whenever possible. If you have high cholesterol, make sure you are at a healthy weight, exercise regularly, eat more fiber rich foods, consume more GOOD fats found in nuts, oils and fish. Oh, you can also drink a little red wine.

 

February 2, 2013

Do less for more…

It seems so many think beating yourself silly at the gym is the way to results. I'm here to tell you it's not. I know it sounds crazy, but the reality is that…less is often more. Look; during your weight training program, you will produce greater strength gains if you take shorter rest intervals. The reduced rest time forces different muscle fibers to work in order to support the fatigued primary muscles that normally take on the heavy load. So you can cut the length of your workout and gain more strength at the same time!

 

January 26, 2013

Shoulder recovery…

Are you recovering from a shoulder injury? Have you completed physical therapy? Well there still are most likely some lingering reminders of the initial injury. Guess what??? You don't want to go right back to lifting the way you did. Protecting and strengthening your shoulders is key now. I suggest using resistance bands and performing lateral and frontal raises with frequency. You should also stretch and perform range of motion exercises. An don't allow your elbow to move beyond your shoulder when lifting.

 

January 19, 2013

Protect your knees...

For some of us who want a balanced body, we actually train our legs in the gym. However, improper training can lead to a knee injury forcing you to stop training the legs; which leads to...an imbalanced body. To limit your chances of getting a knee injury while training your legs: warm up properly before training, sit back keeping your knees behind your toes when doing squats, avoid locking your knees at the top of your lift and never lift more than you can handle!

 

January 12, 2013

Burn a little more…

It probably wouldn't come as a surprise if I told you that eating right, exercising and proper rest could help you lose weight and stay or become healthy. But would it surprise you if I told you that…taking a fish oil supplement every day can help your body burn up to 400 extra calories? Research also shows that adding a premium fish oil or Omega 3 supplement can also help prevent hardening of the arteries which we all know leads to heart disease.

 

January 5, 2013

Gaining weight...

Wait just a second; people are always asking us how to lose weight, and we are constantly helping people achieve just that...weight loss. But does anyone ever really want to gain weight? Absolutely! Though it is not as common as being overweight, some people are actually underweight. If you want or need to gain weight, you need to consume more calories than you burn. But good calories. You should eat more lean protein and incorporate strength training in your workout program.

 

December 22, 2012

Staying healthy during the holidays...

Let's get back to the basics. If you want to stay healthy during the holidays and every other day as well, you need to start each day with a...nutritious breakfast. You need good fuel for the day. Try peanut butter on toasted whole-grain bread, Yogurt with fruit, and Fruit on cereals. You also need to eat nutrient rich foods and many different vitamins and minerals from a variety of foods. And don't forget to get moving. Walk, bike or jog. Take the stairs instead of the elevator. Try to be active for at least 30-minutes every day.

 

December 15, 2012

Burn belly fat fast...

Here is one occasion where slow and steady...doesn't win the race. Belly fat seems to be a big problem for many Americans. But exercising at low to moderate intensity as some believe...actually doesn't cut it. If you want to burn more belly fat, you need to challenge yourself with a high intensity workout such as interval training. Research shows that you can burn a lot more calories because you will boost your metabolism up to two days after your workout.

 

December 8, 2012

Meat the healthy way…

Meat lovers…you can have your steak and eat it too? We know protein is important to our diet, but we don't need all the other junk that comes along with it. So make sure you select…lean cuts like "loin", "round" or in cases of pork, "leg". Also choose those graded "USDA Select" or "Choice." Trim the fat from the meat and remove the skin from the fowl. Bake or broil the meat…but if you have to pan fry it, drain the fat. Whenever possible, choose "organic" meats and steer clear of the pesticides and hormones!

 

December 1, 2012

Lose weight, save gas...

Are you overweight? Join the crowd. 65% of the Country is. But is that really the team you want to be on? You already know you need to eat less and move more. But did you know...that you could also lose weight by not eating out too often? Restaurant meals are loaded with fat and preservatives simply in the preparation. Not to mention; just too much food! There are ways to eat healthier when eating out, but the sure way to do so is by staying home.

 

November 24, 2012

Take the challenge...

A couple ways. Are you looking for real results in the gym? Are you looking to stay the course? Are you looking to see the fruits of your labor quickly? Then you need to...challenge yourself. You won't get results by walking around the gym just touching the weight machines, you need to push your body and challenge your muscles. You will also NOT get results by NOT showing up, So I challenge you to hit the gym 3-5 days per week for 6-weeks...it will become a habit.

 

November 17, 2012

Reduce sugar...

The million dollar question seems to be: "Why do we always crave sweets?" Well it's suggested we may be hardwired that way. Not to mention, sugar releases endorphins that…calm and relax us. To limit the amount of sugar you eat, keep fruit handy and eat it when cravings hit. You'll get fiber and nutrients along with some sweetness. Also, stock up on foods like nuts, seeds, and dried fruit so you can substitute them for the sugar-loaded, nutrition-lacking "treats".

 

November 10, 2012

Add to subtract...

Most of us at some point have had to lose a little...or more weight. There are many different trends floating around, but have you ever heard that you need to add...foods to your diet instead of subtracting them? Add in healthy choices like nuts, dried fruit and raw fruits and vegetables. Keep a little bag in your car and eat it on the road. You should also add veggies into soups and stews. But keep an eye on calories and don't forget to add in something physical, too.

 

November 3, 2012

Sleep tight...

We all know that proper amounts of quality sleep goes a long way to providing good health. With that said; we need to take precautions to ensure we get a good night's rest. One way to do so is by...keeping the television out of your bedroom. A television is nothing more than a distraction. It simply keeps you from going to bed at an appropriate time. And when you do finally fall asleep, you don't get a quality rest, because the light and noise interrupts it.

 

October 27, 2012

Avoid workout injuries #3…

Here is one tip that can help you stay injury free no matter what your fitness level is. This is also one area that follows you through progression. What is this area…warming up and taking it slow. You are less likely to get injured if you warm up before every session and slowly build the pace of your workout. The warm-up helps the muscles to handle stress, so they are less likely to be injured, and the pacing is just the common sense way to avoid injury.

 

October 20, 2012

Avoid workout injuries #2...

Here's a loop I'm going to throw; doing one exercise over and over can actually set you up for a workout injury. Repeating the same muscle movements leads to...overuse and repetitive use injuries, such as shin splints, tendinitis, and never-ending muscle soreness. You need to vary your workouts...for example, running on a treadmill one day, and the next, lifting weights. It's also important to give muscles adequate rest between workouts.

 

October 13, 2012

Avoid workout injuries...

A workout injury is the quickest way to interrupt a good routine and keep you from being a regular visitor to the gym. If you want to avoid being injured during a workout, you need to...know your body's limitations. For instance; if you have knee problems..don't use a stepper, run on a treadmill, or do leg presses. Try a stationary bike or an elliptical machine instead. If you have weak wrists, weight lifting may not be your sport; and hip problems may prevent you from spin classes.

 

October 6, 2012

Ask for abs...

Whether you're looking for beach abs or simply core strength and stability, abs still get over-looked in the gym; or many really just don't know that you have to...hit three planes of motion: Spinal flexion (ab crunch), spinal rotation (seated oblique twist) and lateral flexion (standing side bends). Try to perform 5-10 different exercises...10-25 reps...3 days per week with good form while concentrating on contracting your abs.

 

September 29, 2012

Healthy heart…

We all want to live a good quality of life for a long period of time. One of the best ways to do so is to remain heart-healthy. You can achieve this through three ways; nutrition, exercise and…lifestyle. You need to limit intake of trans fats, hydrogenated oils, and refined sugar…and add Omega 3 Fatty Acids. You should exercise 3-4 times per week, for at least a half hour at a time. Finally, you should avoid smoking, alcohol and stressful situations!

 

September 22, 2012

Plyo for performance…

Let's face it; sports isn't what it used to be when we were kids! OK, maybe just me. But anyway. In an extremely competitive sports environment, we all want to compete, or have our kids compete at…the highest level possible. You need plyometric training. Plyometric training is known as jump training where you hop or bound such as with "box jumping" or "jump pushups". This will increase strength, speed, power and endurance, all at the same time.

 

September 15, 2012

College and fitness…

Kids are now back off to college or are starting their first year. Whether it's you yourself or you have a kid of your own in college, here are some tips to help balance…school work and exercise. When heading back to the dorm room or library from class, walk the long route. Join an intramural sports team. You will meet new study buddies, stay healthy and get a credit. Join the campus gym. You should find something you will enjoy to keep yourself healthy and mentally prepared for school.

 

September 8, 2012

Balance for life & health…

It is the same old argument we as fitness trainers ALL deal with. I am going to start a statement, and you finish it. "I would work out, but I just…don't have time!" It's all about prioritizing and good time management. Try these quick tips and stop making excuses: Wake up a little earlier, cut down on the social media, work out while watching T.V., find an activity you like, socialize at the club, say NO to unnecessary projects, schedule workout appointments and realize it all counts!

 

September 1, 2012

Get good sleep…

A good night sleep can go a long way in staying healthy and fit. But simply laying down and fighting your way to sleep won't get it done. If you want quality sleep, make sure you…get some form of exercise more days of the week then less. Avoid late night coffee. Keep the temperature in your bedroom slightly cold. Shut the blinds so your bedroom is dark. And keep your feet warm by putting on a pair socks!

 

August 25, 2012

Boost midday energy…

Do you ever find yourself on a quick downward spiral in the afternoon? Do you catch yourself dosing off at your desk? Well here is one quick tip on how you can…get your midday energy back. Add a quick and small healthy snack that is low in sugar and has protein and/or fiber a couple hours after lunch. This will help you finish off the day strong. Some suggestions: mixed nuts, nonfat yogurt, apple and peanut butter, frozen berry smoothie, trail mix or a granola bar.

 

August 18, 2012

Turn that frown upside down…

Happy people tend to live healthier lives. So we should all try to smile a little more. This is something we can learn to do. You can start by… boosting your activity level and getting that heart pumping. You should also reach out to new people. Creating new relationships lifts the heart. And make sure you take care of those nagging tasks right away. Putting them on the back burner just weighs on the heart…and mind!

 

August 11, 2012

Arthritis relief…

Living with arthritis can truly be a pain! OK, so that wasn't funny. But it doesn't have to be as severe and unbearable as it may be. You can treat the symptoms, and treat them…naturally! Here are a few initial suggestions I have. If you are over-weight, start losing it. Begin exercising with resistance. Add glucosamine/chondroitin to your daily vitamin intake. Seek Chiropractic care (acupuncture specialist). And look for a natural anti-inflammatory topical cream.

 

July 28, 2012

Drink the weight away…

I can give you so many tips to losing weight. I can tell you to eat less and move more. I can put together a nutrition plan and a workout program for you. But one of the simplest pieces of advice I can tell you is…make water your primary beverage of choice. Look at the numbers: The average American consumes an extra 245 calories a day from soft drinks. That's nearly 90,000 calories a year. Better yet…25-pounds!

 

July 21, 2012

Energy boost…

Are you finding it a little tougher to get through the day without yawning? Do you feel like you need a little pick-me-up? Well first and foremost, don't go grabbing another…cup of coffee or a Twix bar. These can actually cause burnout. You should increase your exercise, make sure you get a good night's sleep every night consistently, drink more water (9-13 cups), have some private time to yourself and take a daily multivitamin loaded with B-Complex.

 

July 14, 2012

Sleep better at night…

Having trouble falling asleep? Maybe not falling asleep, but rather getting a good night sleep? The bad news is; it's not good for your health. The good news is…you can do something about it. Try taking a hot bath an hour or so before bed. The bath will relax your muscles and increase your core body temperature. Once you leave the bath your body temperature will start to cool which is a signal to your brain to release melatonin, a hormone that helps you fall asleep.

 

July 7, 2012

Avoid, defeat, eliminate stress…

Eliminating stress in your life begins with accepting the fact that there are things beyond your control. But once you do get smacked in the face with a lot of stress, start by…keeping a positive attitude! And if you feel overwhelmed, take a leisurely walk or drive. Also learn to manage your time and do things that are pleasurable and peaceful. Learn relaxation and breathing techniques. Finally, eat healthy, exercise more and get ample sleep.

 

June 30, 2012

Good skin…

Good skin is a reflection of a good digestive system. People with skin disorders such as acne, rosacea and psoriasis often suffer from…constipation or a myriad of other digestive conditions. It is most likely from one…or both of two reasons: You're not getting enough water…and/or, not enough fiber. Water bathes cells and eliminates waste products, preventing constipation. And fiber…well…do I have to spell it out?

 

June 23, 2012

Wait…weight…

We tend to focus so much about LOSING weight. I guess it's because the majority of society tends to be overweight and needs too. But there's a small part of society that wants to…GAIN weight. Eat! You need to take in more calories than you burn. Eat foods that will help you gain lean mass, not bad fats. Things like steak, chicken, fruit, milk, vegetables, cheese and assorted nuts. Then train 3-4 times a week lifting heavy and hard (correctly) and then recover.

 

June 16, 2012

Eat healthy now…

I have said time and time again that if you want to lose weight…you need to eat right. I have even told you what it means to eat right. But have I ever shared with you…ways to go about eating right? Simplify. Instead of counting calories or measuring portion sizes think of your diet in terms of color, variety, and freshness. Start slow and make changes to your eating habits over time. Make small steps, like adding a salad or switching from butter to olive oil.

 

June 9, 2012

Quit for good…

Are you finally tired of the smell? Are you tired of the bad taste? How about the inability to walk up a single flight of stairs without gasping for breath? One last thing…what about the simple fact, it kills? Do you want to stop smoking for good? You have to find the right motivation or it will never happen. Then establish a plan, stay committed, find a support group, never ever take even one puff…and if you do fall off the wagon…by golly…get back on immediately.

 

June 2, 2012

Keep on exercise…

How many times have you started an exercise program? Let me give you time to think…Ok, so every time you start seems to lead to another time you stopped, right? What if I told you…that would continue? Unless you stay the course! Give your workout program at least 30-days. Because that is what it takes to create a good habit and one you will continue. You most likely stopped your program before 30-days, right? Think about it.

 

May 26, 2012

Building more muscle…

This is a must! It will take you forever to gain muscle if you don't do this…If you gain at all! You will not build the muscle you want if you don't …Push each exercise set to near "failure". Failure means you couldn't do another rep due to fatigue. We have tendency to stick to a predetermined number in our head of reps to do. Instead, go for the fatigue! Don't give up too soon…and your muscles will reap the benefit.

 

May 19, 2012

Curb your appetite…

I know…I know, you love to eat! Me too. But you find yourself eating too often throughout the day…and too much at each sitting. Now you're asking yourself how you can lose weight that way. Here's what you have to do… So you can stop from constantly eating, try chewing gum and/or drinking water. This will make you feel full. And to keep from shoveling too much food in your face at meal time, try snacking on healthy foods such as raw fruits, vegetable and nuts 2-hours prior to your main meals!

 

May 12, 2012

Keep hydrated…

Staying hydrated is so important. Staying hydrated when working out is even more important. Staying hydrated while working out in the heat is the most important. To make sure you are getting enough fluids: Drink water when you first get up in the morning; always carry water with you when you're on the go; drink water before, during and after exercise; limit caffeinated and sugary beverages as they will dehydrate you; and monitor your fluid intake taking in to account that most of what we eat contains some water, especially fruits and vegetables.

 

May 5, 2012

Massage more muscle…

Do you believe you have done all that you can to build muscle? Think again! If you're not getting regular…massages, then you're missing out…not only on a good time, but on true muscle gains. Just 10-minutes of massage reduces muscle tissue inflammation and speeds recovery. Massage also signals mitochondria in the muscle to multiply which heals tissue faster…getting you back to the gym sooner!

 

April 28, 2012

Core strength and stability…

Having a strong core isn't just about building beautiful abs. Core Training is all about increasing stability, coordination and…balance so you can decrease your risk of injury and improve your performance and functionality. The lower back muscles often get neglected when exercising, most likely due to vanity. Many people are focused on getting 6-pack abs and a flat stomach, and they neglect their back muscles.

 

April 21, 2012

Flexibility tip #4…

Keeping your limbs straight isn't enough. Bending isn't enough. Holding for 10-15 seconds isn't enough. There's more to effective stretching. How tough would it be to stretch if…you were passed out? Avoid holding your breath while stretching. This will cause tension in your muscles and make it difficult to stretch. Breathe slowly and deeply during your stretching. This will help relax your muscles, increase blood and oxygen flow, and will keep you from passing out.

 

April 14, 2012

Flexibility tip #3…

You know, it's not just a good idea to stretch, but it's a good idea to stretch right. So when stretching your body for flexibility and health, make sure you…be careful not to injure yourself. Stretching should be fluid and gentile. Stretching slowly and gently helps to relax your muscles, which in turn makes stretching more pleasurable and beneficial. This will also help to avoid muscle tears and strains that can be caused by rapid, jerky movements.

 

April 7, 2012

Flexibility tip #2…

Flexibility is so important not only for performance, but it is also important for functionality as well. But you need to keep in mind that there is a right way to stretch, as well as a…wrong way to stretch. Stretching should be with fluid gentle movements. This will help relax your muscles, which will prove more beneficial and enjoyable. This will also help you avoid muscle tears and strains that can be caused by rapid, jerky movements.

 

March 31, 2012

Flexibility tip #1…

Just like trying to build strength or cardiovascular capacity…or really anything else…in order to increase your flexibility, you need to…increase your time spent doing it. So give this a try; start out by holding your static stretch (after a short warm up) for about 10-15 seconds. Do this for the first week; then increase your stretch time by 5-seconds each week thereafter until you can hold a stretch for at least 30-seconds.

 

March 24, 2012

Keep hydrated…

Staying hydrated is so important. Staying hydrated when working out is even more important. Staying hydrated while working out in the heat is the most important. To make sure you are getting enough fluids: Drink water when you first get up in the morning; always carry water with you when you're on the go; drink water before, during and after exercise; limit caffeinated and sugary beverages as they will dehydrate you; and monitor your fluid intake taking in to account that most of what we eat contains some water, especially fruits and vegetables.

 

March 17, 2012

Increase oxygen consumption…

Especially if you're an athlete, you may want to increase your VO2max…aerobic capacity. In order to increase your maximum oxygen consumption you will need to raise your intensity and duration of exercise. You can do this through "repeat training" which uses long repetitions and full recover between sets, and "interval training" which requires shorter repetitions with equally high intensity but shorter recovery times. However, since you need about two minutes to elevate your oxygen consumption, your repeats must be quite a bit longer than two minutes.

 

March 10, 2012

Motivate your muscles…

If you are looking for muscular gains…whether it is to get bigger…to get stronger…or to get cut…you need to stay motivated. How do you do this? Grab a pad of paper and pen. You have to know where you are and where you want to be and put it on paper. Establish clear-cut goals and write them down. You then need to visualize and track your goals. When you find weaknesses, write them down and work on them.

 

March 3, 2012

True muscle gains…

Do you go to the gym day after day, week after week and month after month pumping iron but aren't seeing the muscular strength and size you're looking for? Do you even know how or when muscles actually build? True muscular gains don't happen until the last few reps in your set. The reps that burn in exhaustion. This is when the muscle fibers microscopically tear. Then you need to let them rest for two to three days to recover and rebuild.

 

February 25, 2012

Lose weight quickly…

You know, there isn't a silver bullet to help you lose weight. You really do have to take a multi-faceted approach to shed pounds. You need to exercise…you need to eat less…you need to eat nutritionally and you need to supplement with a thermogenic fat burning supplement like pAGG from New Health Solutions. Whatever the supplement, you need to make sure it is truly naturally occurring and completely stimulant free keeping you jitter-free!

 

February 18, 2012

Get ripped…

Some people want to get big …while others want to get ripped . The way to go about getting either of these is strategically different. If you want to get ripped you are going to need to shed fat. Therefore you must consume less calories; figure on about 10-12 times your body weight. You will however need to consume at least one gram of protein per pound of body mass. When you lift, do lighter weight with more reps…to exhaustion.

 

February 11, 2012

Have fun with exercise…

If you perceive exercise as being a daunting task…it probably will be. And if it is a daunting task…you probably won't stick with it. If you have fitness & health goals to lose weight, build muscle, increase strength and flexibility or to just become a healthier being, make it fun. Find a physical hobby such as rock climbing or hiking. Take a new class like Zumba or Martial Arts. Learn new exercise techniques. Encourage a friend to join you. And chart your progress to see your success.

 

February 4, 2012

Stay committed…

Sometimes the biggest challenge to working out is just staying committed to it. Many start a workout program (mostly new year's resolutions) but fall by the wayside some three to four weeks later. If you truly want to make that lifestyle change, you need to stop focusing on the scale, you should be cautious of burning yourself out…but by the same token your need to work hard enough, and don't get caught in the trap of comparing yourself to others.

 

January 28, 2012

Train your brain by getting back to the basics…

Do you find yourself forgetting things more often? Does your brain feel fuzzy just doing simple tasks? You really need to get back to the basics! People spend too much time pounding on their keyboards or cell phone keypads. Believe it or not, you can learn more effectively by actually writing...you know…a pencil or pen…and something they call paper? This is because when you are writing, your brain's filtering system processes what you're actively focusing on at the moment.

 

January 21, 2012

Improve your performance in sports…

Let's face it; training for the technical aspect of sports as well as physical conditioning only goes so far when looking for optimal sport performance. Proper sports nutrition can help you excel in sports, recover faster, decrease your risk of injury, and even reduce muscle soreness. Good nutrition can also help you avoid dehydration, hitting the wall, general exercise fatigue and more. Fuel your body right to get the most out of your efforts.

 

January 14, 2012

Build more muscle #8…

Here is the 8th and final muscle building tip. There are certainly more, but the past 8 will get the job done in a hurry. To build strength, pyramid your weight lifting sets going from low weight to high, and back down. Consume a variety of foods that are high in bioavailable protein throughout the days such as; whole eggs, chicken, lean beef and fish. Use a training partner for motivation and extra push and never train hungry; your body needs fuel.

 

January 7, 2012

Build more muscle #7 …

If you are serious about becoming healthier and more fit…then these are absolutely a must…When looking to increase muscular strength and size, you must perform each set of exercises to muscular failure. You are probably already working from a workout routine, so make sure you are using a training journal to track your progress. You are most likely sweating, so flush your system and replace the water by drink at least 4-6 liters of water each day.

 

December 31, 2011

Build more muscle #6 …

True muscle growth sometimes can get a little more complex and may require some planning…and math. One way to do this is by performing only one exercise per body part each workout. Then also perform a different exercise for each body part every workout. By weeks-end you'll have hit each muscle group three times from three different angles. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form.

 

December 24, 2011

Build more muscle #5 …

Let's keep the ball rolling on your muscle building regimen. To build real muscles, you should be sure to take off one solid week after training for 12-16 weeks. This is to allow your body to recover from the intense training and not burn out. You also want to make sure you have a workout plan when you go to the gym. Write it down, this will keep you focused and efficient. And by golly…always have a spotter for your heaviest sets!

 

December 17, 2

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